Top Sante September ’21 by KELSEY Media

THRIVE THROUGH MENOPAUSE 29 Eat well all week ● Nourish your skin ● Reduce nightsweats & more page

section

Reach your

HAPPY WEIGHT E TS HER R A T S H HEALT D O O G

Avoid bloating! Why midlife can mess with your digestion

The new easy weight loss plan (no calorie counting!)

8TONE UP

SIMPLE WAYS TO

YOUR PELVIC FLOOR

(plus what to do!)

CELEBRITY INTERVIEW

‘I needed to follow my heart’

PROTECT YOURSELF FROM SKIN CANCER

Andrea McLean on finding passion and purpose

SEPTEMBER 2021 £4.20

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Wholesome recipes from celeb nutritionist Gabriela Peacock 20/07/2021 10:38

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21/07/2021 11:19

WELCOME!

Menopause is big news. Here at Top Santé we’ve been consistently covering this important life stage since 2017, looking at holistic and lifestyle interventions to help manage the fluctuation of hormones and accompanying symptoms. From essential oils and herbal supplements, to nutrition, exercise and mindset hacks – we’ve covered all bases and will continue to do so, supporting women age 40 and up. The documentary Davina McCall: Sex, Myths and The Menopause on Channel 4 back in May really helped push this important topic to the top of the health agenda – it’s even been debated recently in Parliament. Undoubtedly, the documentary was an important step forward in terms of discussion and has prompted thousands of women to seek help. However, it was heavily focused on HRT and there are myriad holistic ways to help manage symptoms. I’m not saying women shouldn’t take HRT if they feel it’s right for them (we looked at this last issue), but let’s look at all the options. After all, lifestyle factors play a huge part in how well we transition. That’s why in this issue, our bumper special section looks at a variety of ways to help manage and navigate menopause and the years leading up to it. We hear from the woman who’s transforming the menopause supplement market with a top-quality blend of herbs, spices, adaptogens and other functional foods (p46); how nutrition can help you navigate this time of life including a seven-day diet plan (p52); and how targeted exercises help strengthen your core and pelvic floor, which loses its tone once oestrogen wanes (p60). Also, cover star Andrea McLean chats candidly about menopause and how she’s found a renewed sense of passion and purpose since entering her 50s (p16). I’d love to hear what you enjoy most in the magazine – do get in touch either by email or on social media (see below). Have a great month!

Katy xx

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The

THE TOP SANTÉ MANIFESTO We believe every woman has the ability to maximise her health and beauty at any age, regardless of health history. With a balanced diet, effective exercise and a positive mindset, you can stay younger for longer, inside and out. We’ll bring you the latest information on wellbeing, fitness, food and beauty, empowering you to make informed choices now and for your future health. What’s gone before can’t be undone or redone, so let’s leave it in the past and focus on what can be changed today! We’re here to help you, one small step at a time.

team

Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL (Please do not send samples to this address)

EDITORIAL Editor Katy Sunnassee Art Director Jennifer Ratcliff With thanks to: Beth Fletcher, Ruby Deevoy, Peta Leith, Gemma Calvert, Kim Willis, Lizzy Dening, Yvonne Martin, Sarah Sellens, Lily Smith, Sue Parslow, Sam Rice, Natalie Millman, Gabriela Peacock, Rob Hobson, Sarah Smith, Leyla Moudden, Allan Levy and Maddy Trigg. ADVERTISEMENT SALES Tandem Media Commercial Director Catherine Rowe, 01233 228750 catherine.rowe@tandemmedia.co.uk Account Manager India May, 01233 555735 india@tandemmedia.co.uk Classified Advertising Michelina Neath, 01233 225357 michelina@tandemmedia.co.uk PRODUCTION Tandem Media, topsante@tandemmedia.co.uk Production Manager Andy Welch, 01233 220245 MANAGEMENT Chief Executive Steve Wright Chief Operating Officer Phil Weeden Managing Director Kevin McCormick Head of Digital Steve Jones Finance Director Julia Mould Retail Director Steve Brown HR and Operations Paul Borsbery Print Production Manager Georgina Harris Print Production Controller Hayley Brown Audience Development Manager Andy Cotton Subs Marketing Director Gill Lambert Senior Subs Marketing Manager Nicholas McIntosh SUBSCRIPTIONS ● 13 issues of Top Santé are published per annum ● UK annual subscription price: £51.87 ● Europe annual subscription price: £64 ● USA & Canada annual subscription price: £64 ● Rest of the World annual subscription price: £70 CONTACT US topsante.ed@kelsey.co.uk UK subscription and back issue orderline: 01959 543747 Overseas subscription orderline: 0044 (0) 1959 543747 Toll free USA subscription orderline: 1-888-777-0275 Customer service: https://kelseyassist.freshdesk. com/support/home Customer service and subscription postal address: Top Santé Customer Service Team Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL Find current subscription offers and back issues at shop.kelsey.co.uk/TSA Already a subscriber? Manage your subscription online at shop.kelsey.co.uk/myaccount DISTRIBUTION Great Britain – Marketforce (UK) Ltd, 3rd Floor, 151 Marsh Wall, London, E14 9AP. Tel: 0330 390 6555. Northern Ireland and Republic of Ireland – Newspread. Tel: +353 23 886 3850 PRINTING William Gibbons & Sons Ltd.

Note: The photograph of the Bees Knees Journal used in our June issue was by Rachel Jane Photography (racheljanephoto.co.uk). 4

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Kelsey Media 2021 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright. The editor cannot guarantee a personal response to all letters and emails received. The views expressed in the magazine are not necessarily those of the Editor or the Publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties. Kelsey Media takes your personal data very seriously. For more information about our privacy policy, please visit https://www.kelsey.co.uk/privacy-policy/. If at any point you have any queries regarding Kelsey’s data policy you can email our Data Protection Officer at dpo@kelsey.co.uk. Information given is not a substitute for medical advice so ensure you check with your GP before making changes to your healthcare routine. Prices in Top Santé are correct at the time of going to press.

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20/07/2021 17:22

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04/03/2020 09:45

SEPTEMBER 2021

INSIDE THIS ISSUE... HEALTH

My life in health Author and presenter Andrea McLean on menopause, and why she left Loose Women. Your healthy home Freshen up your living space with the latest sustainable, eco interior and cleaning products. COVER Lasting weight loss The macro method will help you find your happy weight, without saying no to the foods you love. COVER Your CBD life Discover how cannabinoids can help with healthy menstruation and during perimenopause. COVER Your healthy menopause Discover great products and tips to help you deal with menopausal symptoms naturally. COVER A question of digestion Naturopath Leyla Moudden shares four telltale signs your digestion could be struggling in midlife. COVER All hail sage! Find out why sage is so good for alleviating menopausal symptoms, including reducing hot flushes. COVER I want to help women ‘peri well’ In the first of our new series, we speak to Rebekah Brown, founder of MPowder. What supp The latest supplements for supporting you through menopause and beyond. COVER Foods to fortify you Nutritionist Rob Hobson on eating for optimum health in the years before and past menopause, with a seven-day meal plan. Say goodbye to dryness! Easy steps to regain your confidence in the bedroom and day-to-day. COVER

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Thrive through menopause

29 pages on the ways you can improve your experience of the menopause years. See page 33.

60 Restore your pelvic floor Strengthen your pelvic muscles with easy, at-home exercises.

EVERY MONTH 09

14 Fruit-infused goodies to freshen up your routine, from top to toe. See page 84.

Your healthy start A round up of the latest news and products to keep you healthy, happy and well. Ed’s edit Editor Katy rounds up her favourite beauty and wellbeing finds of the month.

Facebook.com/TopSanteMagazine

COVER PHOTOGRAPH: NICKY JOHNSTON

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20/07/2021 17:55

SUBSCRIBE TO TOP SANTÉ!

Save 26% – pay only £12 for your first six issues of Top Santé!

p73

Ways to stay safe in the sun – top tips and products. See page 80.

106 Ask the experts Our experts answer questions on hair loss, skin care in the sun, and narcissistic behaviour. 114 TS Takeaway Find inspiration and set mini goals for the month ahead!

FITNESS 69

Top fitness The latest gadgets, gear and classes for walking, working out or being in the water. A life without limits Kate Strong took up running to connect with the world. Now, she’s a record-breaking champion on a mission to inspire others.

BEAUTY 77 Top beauty Indulge in the latest beauty products for hair, skin and body. 80 COVER Expert advice on sun safety How to stay safe in the sun, plus our pick of high-factor sunscreens. 84 Hello fruity beauty! These fruit-inspired beauty products will freshen up your daily beauty routine a treat.

Quick and healthy brunch recipes from nutritionist Gabriella Peacock. See page 90.

FOOD 87

Top nourishment Making the most of sunny days with nature’s produce. COVER Minimal effort, maximum enjoyment Gabriella Peacock’s speedy

healthy and tasty meals will help balance hormones.

Veg out! Peta Leith shares a recipe for tasty corn tacos.

98 Soul nourishing salads

These super salads are perfect post-exercise. 105 Midlife eater More meno food ideas.

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20/07/2021 17:55

MENOPAUSE? No pause

The most trusted menopause supplement† Menopace® is chosen by more women than any other supplement range for during and after the menopause. Each formula has been developed by Vitabiotics’ experts to include Vitamin B6 which contributes to the regulation of hormonal activity, Vitamin D which helps to maintain healthy bones and natural Soya Isoflavones. Pioneering innovation in menopause nutrition for over 30 years, trust Menopace® during a time of change. Menopace® works with Women's Health Concern, which provides independent advice and services for women's health and lifestyle concerns. womens-health-concern.org

Scan for info

2021-06-03_ADMENCONP_E

UK's No.1 Menopause supplement * From , Superdrug, Holland & Barrett, supermarkets, chemists, health stores & www.menopace.com †Based on a survey of 1000 women. For more detail on this research visit menopace.com/mosttrusted. *Menopause brand. Source: Nielsen GB ScanTrack Total Coverage Value and Unit Retail Sales 52 w/e 24 April 2021. To verify contact Vitabiotics Ltd, 1 Apsley Way, London NW2 7HF.

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13/07/2021 10:34 29/06/2021 11:27

Y O U R H E A LT H Y

SEPTEMBER This month, focus on rising earlier, drinking less coffee and moving more…

WORDS: LIZZY DENING. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK

RISE AND SHINE! The slide into autumn can see many people’s moods plummet. Happily, a new, all-natural way to curb your risk of depression has just been identified – and anyone can do it! Waking up just one hour earlier can lower your risk of major depression by 23 per cent, according to researchers from the US, who conducted a massive study of 840,000 people. The recent wave of people working from home may mean that many are rising later than ever, but this study provides strong evidence that it may be doing more harm than good. Just to be clear, this isn’t about missing sleep, but shifting your sleep cycle to an hour earlier, including going to bed, so that your sleep ‘midpoint’ (halfway between bedtime and waking) is an hour earlier. That’s the key when it comes to lowering your risk of depression. Sweet dreams!

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20/07/2021 12:31

COFFEE CAN’T UNDO A BAD NIGHT

*YOPPIE

When you’ve had an interrupted night’s sleep, it’s all too easy to turn to caffeine to help you function the following day. But US scientists have found that, when it comes to cognition, your coffee will only get you so far. They studied 275 participants, who were asked to complete tasks after a period of sleep deprivation. Those who had coffee beforehand were better able to complete a simple task than those who’d had none, but while caffeine helped them attend to tasks, it didn’t help prevent procedural errors. The bottom line: don’t take on any crucial tasks after a bad night’s shut-eye.

23%

…of women have faked an illness to take time off work for period pain or PMDD*. Hate loud chewers? Help is at hand

PARK LIFE

Lockdown forced many people to explore their own neighbourhoods, taking on a newfound appreciation for local green spaces. It’s perhaps not surprising, therefore, that US scientists have found that parks were ‘essential’ during the pandemic, in a study examining 22 parks across New York and Philadelphia. Not only that, but they’ve shown that despite increased foot traffic, parks didn’t increase the spread of Covid-19. Here’s hoping that city planners take note: people love parks!

Does the sound of chewing drive you mad? If so, you may have misophonia, which is a ‘hatred of sound’, leaving people sensitive to loud breathing, pen clicking and other noises. A Newcastle University study has pinpointed why seemingly innocuous sounds drive some people up the wall and it’s down to a supersensitive brain connection. Researchers found an increased connectivity between the auditory cortex and the motor control areas related to the face, mouth and throat in people with misophonia (15 per cent of adults). They also suggest that, while it seems counterintuitive, people with the condition can lessen symptoms by mimicking the action generating the trigger sound as it gives back a sense of control.

‘It is never too late to be what you might have been.’ George Eliot

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20/07/2021 12:31

HEALTH | NEWS

FEELING FRUITY

DOCTOR’S ORDERS: SIT LESS

Most prescriptions involve a slip of paper being exchanged for pills, but when it comes to heart health, doctors are trying something different. If you have mild to moderately high blood pressure or blood cholesterol, but otherwise a low risk of heart disease, be prepared for your GP to ‘prescribe’ movement over medication. Physical activity, and less sitting, is the best first treatment choice, according to the American Heart Association. It states healthy individuals with mild or moderate risk factors should be actively reducing their risks with lifestyle changes – and movement comes first. Physically active people have a 21 per cent lower risk of developing cardiovascular disease and a 36 per cent lower risk of death compared to couch potatoes.

Fruit gets a bad rap compared to vegetables, thanks mostly to its sugar content, but don’t fear the fruit bowl – especially if you want to lower your risk of Type 2 diabetes. That’s the message from the Endocrine Society, which has proven that people who eat two servings of fruit each day have a 36 per cent lower risk of the disease, compared to those who only get a half serving. But the same results weren’t shown from fruit juice, so keep it whole.

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20/07/2021 12:32

HEALTH | NEWS

READING LIST

From France and the Amazon to something a little closer to home – discover the books you need to end your summer on a high. The Francophile one Recipes From Le Rouzet: An English Cook in France, by Cathy Gaynor (£19.99, Age Unlimited) Drag out the last of the halcyon summer days with this collection of 125 delicious, inspiring recipes. Accompanied by incredible photographs, the recipes cover everything from French salads, tarts and puddings to unashamedly meaty dishes. The author runs Age Unlimited, a charity that supports the elderly and marginalised young, and 100 per cent of the cover price goes to the charity.

The mocktail enthusiast one Gazoz: The Art of Making Magical, Seasonal Sparkling Drinks, by Benny Briga and Adeena Sussman (£13.99, Artisan) Make all designated drivers the envy of everyone at your next dinner party by creating one of the non-alcoholic drinks found in this book. Gazoz was once only found on the street stalls of Israel, but the sparkling soda drink has grown in popularity. Chapters cover the base recipes – whether made with fruit, vegetables, herbs, or even chocolate.

The staycation one Great Britain’s Best Trips: 36 Amazing Road Trips (£15.99, Lonely Planet) Staying in the UK for your hols this summer? Then take the opportunity to explore some of the best roads on these fair shores. Whether you’re going for a two-day break or a two-week staycay, this book takes you high up into the Welsh mountains, across to Scottish moors and down into quaint English villages, all with accommodation and where to eat tips with reviews that you know you can trust.

The fitness one Eat, Run, Enjoy: Recipes for Running Performance and Pleasure, by Billy White (Bloomsbury, £22). Love running? Love food? Then you’re in luck as this book combines the two. The nutritionally balanced meals aim to help runners reach their performance goals in an enjoyable way, while offering nutritional advice on becoming a better runner. There’s also interviews with ultra-running legend Emelie Forsberg, among others. See page 98 for some of the recipes featured in the book!

The adventurous one Life Lessons From the Amazon: A Guide to Life From One Epic Jungle Adventure, by Pip Stewart (£9.99, Summersdale) Journalist, presenter and adventurer, Pip Stewart, took on a challenge to follow Guyana’s Essequibo River from source to sea, and it’s as she journeys through the mountainous jungle and discovers flesh-eating parasites that she shares what she learned and how to embrace life in all its beauty and fragility. A self-help book, but with a difference. Out on 9 September and available to pre-order.

The overcoming trauma one Post-Traumatic Thriving: The Art, Science, & Stories of Resilience, by Dr Randall Bell (£17.29, Leadership Institute Press) This book looks at how you can process trauma to come out the other side stronger. Dr Bell argues that the quality of your life depends on your ability to successfully process trauma, from heartbreaks to catastrophes, and shares some truly inspirational stories from people who not only survived traumatic events, but thrived in the aftermath.

APPY AND YOU KNOW IT

Whether you’re keen to combine gym and home workouts, or are firmly sticking with one, you can have the best of all worlds with Give Me Strength (£16.99 per month). The brainchild of celebrity PT Alice Liveing, the app features simple-to-follow, strength-based workout videos, plus healthy recipes, articles and more. 12 TOPSANTÉ

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TOP OF THE PODS

For honest reflections on mental health – from a host of famous names – listen to Open Mind, hosted by pop star Frankie Bridge. She reveals her journey from breakdown to breakthroughs, and invites her guests to do the same.

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20/07/2021 12:32

Had enough of being overweight? No No matter matter how how hard hard you you have have tried tried in in the the past, The Metabolic Weight Loss Programme past, The Metabolic Weight Loss Programme could could be be the the answer answer to to losing losing your your weight weight and keeping it off once and for all! and keeping it off once and for all!

It It

can be extremely soul destroying can beyou extremely soul destroying when just can’t lose your whenweight, you just losewhat youryou unwanted nocan’t matter unwanted weight, no matter what you do. If you have reached the stage where do. If you the stage where putting onhave any reached more weight is simply not putting onfor any more weight is simply not an option you, then read on! an option for you, then read on!

Health and well being Health and well being Being overweight is no laughing matter

Being overweight no laughing matter when it is affectingisyour health, your looks when it is affecting your health, yourYou looks and the way you feel about yourself. and the way you feelto about know that you need lose yourself. weight - You all know thatifyou losehow weight very well, onlyneed you to knew to! - all very well, if only you knew how to! Rachel and her team have helped over Rachel and her have over 8,000 clients of team all ages andhelped from all walks 8,000 allkeep agesoff andtheir from all walks of life clients to lose of and weight. of life to lose and keep personal off their weight. Many contact Rachel’s weight Many contactoften Rachel’s weight consultancy, as apersonal last resort and consultancy, often as a last resort and are delighted to have achieved, and are delightedmaintained, to have achieved, and they successfully the weight successfully want to be. maintained, the weight they want to be.

A workable programme A workable programme that’s easy to follow that’s easy to follow The Metabolic Weight Loss Programme

The Metabolic Programme consists of fourWeight stages.Loss The first two consistsare of designed four stages. first two stages getThe to your target stages designed tostages your target weight,are while the lastget two deal with weight, while theknow last two stages deal with making sure you how to maintain making sure you know how to maintain

your weight. No pills, diet shakes or meal your weight. No diet shakes or meal replacements arepills, used – just healthy replacements are used – healthyso that foods. The programme is just structured foods. is structured so that there isThe no programme need to struggle with cravings there no need to struggle with cravings or feelishungry when you shouldn’t be. This or feel hungry when shouldn’t be. This successful, tried, and you tested programme successful, tried,and andmore testedimportantly programmeit is easy to follow is easy to follow and more importantly it works! works!

Motivating weight loss Motivating weight loss

Factors, such as, an under active thyroid, Factors, such as, an undermedication, active thyroid, pregnancy, menopause, lack pregnancy, menopause, medication, lack of sleep, physical or mental stress or simply of sleep, physical or mental stress or simply just ageing, can all slow down the weight just loss ageing, process!can all slow down the weight loss process! The expected average weight loss of The The expected average loss ofisThe Metabolic Weight Loss weight Programme 7-14 Metabolic Weight Loss Programme is 7-14 lbs a month. As you can imagine, this kind lbs a month. imagine,especially this kind of weight lossAsisyou verycan welcomed, of weight is very welcomed, especially those wholoss have struggled with the factors those who haveslow struggled that can down weightwith loss.the factors that can down slow weight loss. Clients often comment on just how Clients often comment just how impressed their doctorson /consultants impressed their doctors /consultants and other medical professionals are with and medical professionals are with theirother weight loss. One reported that their their weight loss. One reported that their doctor said, ‘All my lady patients on thyroid doctor said, are ‘All my lady patients thyroid medication struggling to loseon weight, medication are 2struggling to lose being weight, but you’ve lost ½ stone despite on but you’ve–lost ½ stone despite being on thyroxine well2done!’ thyroxine – well done!’

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Feeling and looking better Feeling and looking better As the weight falls off, time after time As the weight time afterselftime clients remark falls howoff, their health, clients remark how their health, selfesteem and confidence has improved. esteem and confidence hasway improved. Not being happy with the one looks Not being happy with the way looks in clothes is no longer an issue!one Many in clothes is no longer an issue! Many health reports are received which include health reports are received whichblood include improvements in fitness, energy, improvements in fitness, energy, blood pressure, cholesterol, diabetes and aches pressure, and pain. cholesterol, diabetes and aches and pain.

One-to-one support One-to-one support

The Personal Weight Loss Consultancy The Personal Loss Consultancy works closelyWeight with you as an individual. works closely with you as an individual. Consultations are available every 7 days, Consultations are available every 7 days, with daily email support as needed. Time withagain, daily email support as needed. Time and clients comment that they and again, clients comment that they couldn’t have lost their weight without the couldn’t have lost their weightsupport withoutofthe nonjudgemental and caring nonjudgemental and caring support of Rachel and her team. Rachel and her team. For those who are not able to visit, a For those who are not able service to visit, isa successful remote support successful remote support service is provided throughout the UK and overseas. provided throughout the UK and overseas.

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24/05/2021 10:30

HEALTH | FAVOURITE THINGS

EDIT

Editor Katy’s fave beauty and wellbeing finds. Follow her at instagram.com/thehealtheditor.

✦

Benefit Energy Sparkling Mango & Coconut Water (£14.99 for 12 cans, thebenefitbrand.com) contains zero sugar, caffeine or calories, and is packed with vitamins B3, B6 and B12, as well as magnesium, to increase brain power and provide a natural energy boost. The drink is great for powering up workouts or overcoming that dip in the afternoons.

Hilltop Original Beeswax Lip Balm (£4, tesco.com) contains only six ingredients, including sunflower, avocado, castor and jojoba oils. Beeswax is antibacterial and contains hydrating natural emulsifiers, while the lip balm’s packaging is 100 per cent plastic free and biodegradable.

Farmologie Moro Orange range (from £3.49, farmologie.co.uk) is suitable for dry, sensitive and eczema-prone skin. It’s bottled in Prevented Ocean Plastic or 70 per cent PCR plastic, is skin-nourishing and the zesty scent will make your mouth water! Find more fruity beauty products on page 84.

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Our Place Always Pan (£140, fromourplace.com) is part of a range of ethically made, stylish cookware that’s already loved in the US and Canada. Dubbed “the kitchen magician” by Oprah Winfrey and with a non-toxic, non-stick ceramic coating, the Always Pan is a multifunctional piece of kitchen kit that aims to replace the need to have eight pieces of cookware. 14 TOPSANTÉ

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Bio-Scents Clary Sage Essential Oil (from £14, bio-scents.com) can help calm your system as clary sage contains an ester called linalyl acetate, which is known to rebalance hormones, making it helpful for the perimenopause – and I adore the dinky bottles with wooden lids! Facebook.com/TopSanteMagazine

@TopSanteUK

20/07/2021 17:29

Harborist Balm-Gel Cleanser (£25, harborist.co.uk) has been reformulated and is certified to be suitable for the most sensitive of skin types – which I can attest to as I have dry, delicate skin. The cleanser uses camellia seed oil and glycerine to lift sun cream and make-up. The gel consistency turns milky when you apply water, and it doesn’t strip away all your skin’s natural oils.

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Pocket Sport Plein Air Leggings (£65, pocket-sport.com) are my go-to when doing squats and they’ve been relaunched with two new colours: fig and black. Made to move in, with mesh ankle details, breathable fabric and waistband grip (so no falling down at your next gym class), the high-rise leggings come with a handy, hidden pocket and are super-flattering.

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Cucumber V Neck Jersey Dress (£115, cucumberclothing.com) is the ultimate versatile dress. The simple style means it can be dressed down with a denim jacket and sandals in the day, dressed up with a belt and heels at night, and even worn to bed. Cucumber provides functional yet flattering clothing with fabrics that feel buttery soft against the skin. Breathable, anti-crease and sustainable, this is one range I love.

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WholyMe (from £14, wholyme.com) provides natural solutions for everyday stresses, aches and pains. The range includes Relief Balm (£34), which uses frankincense and arnica to soothe muscles, Relief Salts (£14), which contain Epsom salts to assist in muscle recovery, and Relief Drops (£33), which contain CBD for a body and mind soothing experience.

The Body Shop Refill Bottle (from £2, thebodyshop.com) lets you stock up on the brand’s shower gels, shampoos, conditioners and hand washes, while reducing plastic waste. The brand says that every consumer could prevent up to 32 plastic bottles from going to waste each year by switching to refill. Refills are sent to you in an eco-friendly way using RePack envelopes. TOPSANTÉ 15

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20/07/2021 17:29

MY LIFE IN HEALTH

Andrea McLean

The author and television presenter, 51, reveals her tips for achieving calmness, how menopause has some plus points and why she turned her back on Loose Women.

I had endometriosis in my 20s and 30s. I was diagnosed when I was 28 and doctors found cysts on my ovaries and only one functioning fallopian tube. After my second pregnancy, I had a Mirena coil fitted, which helped with the pain because it pumps hormones into that area. When the menopause kicked in, the pain returned. After I had a hysterectomy and they’d sent away the cervix tissue for testing, I was diagnosed with medium vessel vasculitis, a disease that attacks the medium-sized blood vessels, mainly those leading to organs. The diseased part of me was removed, then I had tests to ensure it hadn’t affected other organs. It’s an autoimmune disease, which shows itself in inflammation, so I try to stay as stress-free as I can, eat well and exercise to keep the blood pumping. The moment you’re told you have something that can kill you is horrendous. Now I’m fi ne and I’m fit, well and healthy, but I get scared of something coming to get me. 16 TOPSANTÉ

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I do Wim Hof breathing and take cold showers. These have been proven to reduce inflammation and strengthen the immune system. I turn the shower down to zero degrees and feel my body going into shock because it’s so cold, but I’ve learned to breathe through the stress. I really deeply inhale, then powerfully exhale. I listen to Chris Evans on Virgin Radio in the shower, because he’s so bright and cheery. A few songs will go by and I’m still under the cold water!

‘I’ve accepted that pitting myself against the person I was in my 30s is not beneficial. This phase has made me care less about what people think.’

I’ve meditated for years. I used to do it on the train into work – I’d put my headphones in and close my eyes – but since lockdown, the biggest investment in my health and wellbeing has been a ‘Do not disturb’ sign. I stick it on the bedroom or bathroom door so the kids don’t come in, then do a guided meditation using the Insight Timer app, which is free. All you need is 15 minutes. One of the fi rst things I say to ladies in the This Girl Is On Fire community is fi nd time that’s just for you, then build a wall around it. Fifteen minutes is just 1 per cent of the day. If your kids are very little, get up 15 minutes before them to meditate. It feels good to take control of your wellbeing. It’s not about making huge changes, but thinking about things differently and doing small things consistently. I began with normal menopausal symptoms at 42, but was perimenopausal and having night sweats from 37, shortly before I fell pregnant for the second time. The word menopause means when you’ve stopped having your period, but I found the 10 or so years before brought the worst symptoms. It takes a lot to get me riled Facebook.com/TopSanteMagazine

WORDS: GEMMA CALVERT. PHOTOGRAPHER: NICKY JOHNSTON

I’ve always been into keeping myself healthy. From the ages of 11 to 14, I didn’t have posters of pop stars on my wall, but Sue Barker, Tracy Austin and Chris Evert Lloyd. I loved tennis and swam for a local swimming club. I’ve never been a team sport player because, weirdly, I’m afraid of letting others down. I think that’s why I now love the gym so much. My happy weight is 9.5 stone but, like many, I put on weight in lockdown – about a stone. I wasn’t burning energy by going to the gym or running for trains every day and was also scoffi ng biscuits and drinking too much wine. But I kept up my strength with yoga, which I do four days a week. I also try and get a walk in every day.

@TopSanteUK

20/07/2021 12:28

HEALTH | CELEB INTERVIEW

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20/07/2021 12:28

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20/07/2021 12:28

HEALTH | CELEB INTERVIEW

up but from my early 40s, before beginning HRT, I was very down then very up. I still get low moods, but the biggest mistake I used to make was thinking I needed to be Little Miss Sunshine all day, every day. Now, if a low mood visits, I take it easy for a few days and sleep more. I get very low in winter. I’m defi nitely affected by SAD. Weirdly, I reframed the winter just gone in my head. I used to look around and say to [my husband] Nick, ‘everything’s dead and the sky is grey’. Last winter, I thought ‘the leaves have dropped off but underneath the ground, there’s so much growing happening’. Something in my head switched and it made a difference. I treat menopause in various ways. I use plant-based oestrogen gel, which helps pump collagen between my bones – I also take Maxine Laceby Absolute Collagen for an extra boost – and Vagifem pessaries to improve the elasticity of the vagina. I no longer use testosterone, purely because I wasn’t noticing any benefits. Since starting oral vitamin B12 and vitamins C and D sprays, which go straight into the bloodstream, I have so much more energy! I’ve also noticed a big improvement to my hair and nails, which weakened with the menopause. In my 50s, I’ve discovered a level of acceptance I’m happy with. I’ve come a long way and learned a lot and now I am who I am. Yes, my body isn’t quite what it was before, but I’ve accepted that pitting myself against the person I was in my 30s is not beneficial. The menopause has made me care less about what people think. It was a huge bump in the road and symptoms including low mood, anxiety and brain fog are all negative, but once you fi nd ways to deal with them, you end up giving less of a s***. I’ve never been faddy about food. I grew up in the Caribbean with Scottish parents, so ate everything from spam fritters, chips and egg to callaloo soup and goat curry. It’s made me a pretty open-minded eater. My biggest problem is that I get so busy, I suddenly realise I’m ravenous and grab whatever is there. I need to be more disciplined! When I’ve eaten too much bread or pasta, my quick go-to dinner is lentil dahl soup topped with steamed fish. It’s ready in 10 minutes and super-duper healthy. Sign up to our newsletter at topsante.co.uk

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‘It feels good to take control of your wellbeing. It’s not about making huge changes, but thinking differently and doing lots of small things.’

I’m lactose intolerant, so can’t go anywhere near milk or cheese. They make me throw up, I get migraines and I’m in bed for three days. I became intolerant when I was 22. I was backpacking in India, where I drank some contaminated water. I was so ill, I ended up in a hospital for tropical diseases. The illness totally messed up my gut and left me with a huge dairy intolerance. Apart from that, I’ll eat anything – especially if someone else has cooked it! I’m not the best cook. There’s a period of adjustment when you make any major pivot. I left Loose Women last December to focus full time on my business, This Girl Is On Fire, which is an online space supporting women in mind, body and business. It was scary to walk away from something I’d done for so long, but the pandemic made me realise I needed to follow my heart. Age also played a big part. I’m 51 now and thought it’s time to just jump! I may land flat on my face, but at least I will have tried. January and February were almost vertical in terms of a learning curve, but I’m now getting into my stride. Before [leaving Loose Women], I was juggling too much; running to stand still. Now, when I have to run, it’s to my own beat and for something I feel passionately about. ● For more information on Andrea’s personal growth courses and access to free life-changing downloads, head to thisgirlisonfire.com. Andrea’s private membership group re-opens for three days only, from September 29, 2021. TOPSANTÉ 19

20/07/2021 12:29

PLASTIC-FREE BRUSHING

Healthy HOME Freshen up your living space with the latest sustainable, eco interior and cleaning products.

Booheads Soniboo Bamboo Electric Toothbrush Heads (from £7.99 for two, booheads.com) are sustainable alternatives to plastic toothbrush heads. Made from renewable materials, including bamboo and bioplastics, the biodegradable toothbrush heads are perfect for those who prefer electric toothbrushes, but still want to reduce their plastic footprint! Each plant-based toothbrush head is designed to fit on all Philips Sonicare electric toothbrushes.

CANDLE CORNER

SWAP IT OUT

BE S

Create an indoor jungle

✔

Scentered Wellbeing Ritual Refill Candle (from £34.95, scentered.me) is the perfect zero-waste swap for any candle lover. Once your natural wax candle has finished burning, simply clean out the glass container, then refill it with a new Scentered candle insert. Just make sure your candle fits at least 1cm below the rim of the glass if not using a Scentered glass container. The sustainable refills are also delivered in plastic-free and compostable packaging. ● Find more candle inspo at thecandleconnoisseur.co.uk.

T BU

Add depth, texture and natural greenery to any room with the Little Botanical Living Art with houseplants collection (from £200, thelittlebotanical.com). With stunning houseplants that are wall-mounted in a stylish, square frame, these clever designs are perfect for anyone short on space. Plus, houseplants are natural air purifiers, helping remove pollution, toxins and allergens.

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20/07/2021 12:26

HEALTH | GREEN LIVING

1 in 3

...people have never cleaned their phone.*

Experts claim the average mobile phone contains 10 times more germs than the average toilet seat – yikes! Regularly sanitise your phone using an antibacterial and antiviral product to prevent cross-contamination, infections and illnesses. Try Ecomist Natural Screen Cleaner (£6.95, ecomoist.co.uk), which is free from harsh chemicals and comes with a microfibre towel.

WORDS: LILY SMITH. *STAT VIA KASTUS.COM. **STAT VIA JUSTWAIRIT.COM

CLEAN AND GREEN!

SUSTAINABLE STYLE

Keep your home spotless, without compromising on your eco-friendly ethos, with the ekologik Cleaning Kit (£15, ekologik.com) and Single Refills (from £1.70). Simply add a waterless refill pod to your reusable ekologik bottle, add warm water, shake it up and get spraying! Vegan and free from plastic and toxins, the range includes multipurpose cleaners for every room in the house, along with a Virucidal Disinfectant Kit (£5.50) to keep germs at bay.

Dunelm The Edited Life collection (from £2.50, dunelm.com) is our new go-to for eco-conscious home decor inspiration. The range is made from recycled and renewable materials, and we love the Ecomix White Table Lamp (£25), which is made from recycled paper.

SHAKE UP YOUR LAUNDRY ROUTINE

Remove stubborn stains, deep clean delicates or refresh lightly worn clothes with w’air 3-in-1 sustainable fabric care device (£199, justwairit.com). The clothing care device uses a fraction of the water, energy and detergent of conventional laundry washing, making it a great eco-friendly swap for the home.

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Textile washing accounts for up to 35 per cent of microplastics in our oceans**. TOPSANTÉ 21

20/07/2021 12:26

Your formula for

LASTING WEIGHT LOSS The equation that can help you find your happy weight, without saying no to the foods you love – and no calorie counting, we promise! It’s back to school with The Macro Method.

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19/07/2021 19:33

HEALTH | HAPPY WEIGHT

UTRIENTS ARE compounds in food that your body needs to maintain function and health. Put them together and you have macronutrients, the main sources of fuel your body needs every day. The Macro Method is a way of determining and tracking the optimum intake of macronutrients in order to meet your goal. Whatever your goal – weight loss, muscle building or simply fuelling yourself with a better quality of food – there’s a macro ratio to help you achieve it. It’s not a one-size-fits-all diet though. You have to adapt the rules to fit your body’s needs. In return, you’ll be able to lose weight without deprivation, eating foods you enjoy and learn the skills you need to keep it off for life. One of the most common misconceptions about counting macros is that it’s just calorie counting under another name. That’s not quite true. Calorie counting assumes that all calories are equal and that 200 calories of sugar has the same effect on your body as 200 calories of chicken – but it doesn’t. If you eat 200 calories of sugar, it’s quickly metabolised into glucose. When glucose is released into the system, a hormone named insulin is released to move it to where it has to go. When glucose is released slowly, there is no problem with this. Chicken is a high-protein food and protein is not turned directly into glucose, which means little insulin is released when you eat it. This prevents the blood sugar rise and fall that you’d get from sugar. Macro counting does start by working out your daily calorie needs, but once you’ve used them in this calculation, you don’t really think about calories again. You focus solely on the amount of protein, carbohydrates and fat you consume. On average, with a balanced macronutrient profile, you can expect a weight loss of around 0.45-0.9kg a week. It’s slow and steady, but what’s important is that it’s a plan you can

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safely sustain for however long you need to lose your desired amount of weight.

CALCULATING YOUR MACROS

The key to making The Macro Method work for you is your personal macro calculation. These figures tell you how many grams of protein, carbohydrates and fat you should eat each day. There are five steps to working out your personal macros: ● Calculating your basal metabolic rate ● Adding in your activity ● Calculating the calories to meet your goal ● Determining your macros ● Converting to grams of food A good, sensible starting macro ratio for weight loss is 30:40:30. This means that: ● 30 per cent of your daily calories come from protein ● 40 per cent of your daily calories come from carbohydrates ● 30 per cent of your daily calories come from fat. If you aim to eat 1,490 calories a day to lose weight, here are the ratios in calories: ● Protein: 30 per cent of 1,490 = 447 calories ● Carbohydrates: 40 per cent of 1,490 = 596 calories ● Fat: 30 per cent of 1,490 = 447 calories Macros are measured in grams, so you need to convert the number of calories you can eat from each macro into grams of food. The above macros come out at: 447 = 112g protein 596 = 149g carbohydrates 447 = 50g fat You can think of your personal macros as a bit like having a daily amount of money to spend. It’s up to you how you use it, but some investments might be better than others. TOPSANTÉ 23

19/07/2021 19:33

HOW TO MAKE COUNTING YOUR MACROS EASIER

● Spend a Sunday or another day you’re free coming up with five or six days of breakfasts, lunches and dinners. ● Batch cook for the week ahead. Calculate the macros for single servings of one-pot or cook-ahead meals, such as chilli, stews, soups, curries, burgers or Bolognese sauce, and make big pots of them. Freeze in individual portions and rotate through your week. ● Make sure you have protein at every meal. It’s usually the hardest macro goal to meet. Breakfast is likely to be the meal you’ll have to tweak the most. Good high-protein breakfast foods include eggs, cheeses, Greek yoghurt, turkey bacon, tofu, proteinboosted cereals, protein shakes, nuts and seeds. ● Always have 2% or full-fat Greek yoghurt in the house as it’s a good way of increasing all three macros fast should you need to. Cottage cheese is also a good emergency food that ticks a lot of macro boxes.

Make sure you have protein at every meal. It’s usually the hardest macro goal to meet.

THE BEST PROTEIN CHOICES

THE BEST CARBOHYDRATE CHOICES

■ Eggs ■ Oily fish ■ Poultry ■ Reduced-fat milk, cheese and yoghurt – with no sugar ■ Shellfish ■ Tinned fish ■ Vegetarian/vegan proteins – Quorn, seitan, tofu and tempeh ■ White fish

■ All vegetables ■ All fruit ■ Brown rice ■ Grains – barley, buckwheat, bulgur wheat, couscous and quinoa ■ High-fibre cereals ■ No-sugar granola or muesli ■ Oats and oatcakes ■ Pasta – particularly wholemeal or spelt ■ Sweet potatoes ■ New potatoes and other potatoes with skin ■ Wholegrain breads ■ Wholemeal and seeded breads

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THE BEST FAT CHOICES ■ Avocados ■ Flaxseeds ■ High oleic sunflower oil ■ Olive oil and olives ■ Nuts ■ Rapeseed oil ■ Seeds ■ Sugar-free nut butters

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19/07/2021 19:34

HEALTH | HAPPY WEIGHT

YOUR 3-DAY LAUNCH INTO MACROS

This diet plan suggests three meals a day that average out at 1,400 calories and uses the starter ratio: 30 per cent of daily calories from protein, 40 per cent from carbohydrates and 30 per cent from fat – which means 105g of protein a day, 140g of carbs and 47g of fat. Try this three-day sampler to get you going…

DAY ONE Macros • Protein 102g • Carbohydrates 138g • Fat 47g Breakfast 2 slices of wholemeal bread, 1 tsp of butter and 2 slices of grilled turkey bacon, with 100g 5 per cent fat Greek yoghurt and a chopped banana. Lunch 1 serving of smoked salmon sandwiches with a big handful of watercress or other salad leaves. Dinner 1 serving of herby lamb chops with shredded greens and 125g cooked quinoa.

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DAY TWO Macros • Protein 105g • Carbohydrates 135g • Fat 46g Breakfast Scrambled eggs with asparagus and 100g 5 per cent fat Greek yogurt with 80g blueberries. Lunch 2 slices of toast with 120g can of sardines in tomato sauce and a big handful of mixed salad leaves or watercress.

FOOD IMAGES ARE FOR ILLUSTRATION ONLY – NOT TAKEN FROM THE BOOK

Dinner 1 serving of lentils and salsa verde topped with 125g Quorn Vegan Pieces, with 1 serving of bulgur wheat salad.

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19/07/2021 19:34

HEALTH | HAPPY WEIGHT

DAY THREE Macros • Protein 108g • Carbohydrates 144g • Fat 46g Breakfast 1 serving of tomato, vegetable and egg tortilla. Lunch 2 slices of bread, 1 tsp of butter

and 75g roast or grilled chicken, served with sliced cucumber, 7 cherry tomatoes and 1 serving of Moroccan spiced chickpeas. Dinner 1 turkey burger, 1 baked sweet potato and a bag of mixed leaves or watercress with 1 tbsp of sweet and sour dressing.

On average, with a balanced macronutrient profile, you can expect a weight loss of 0.45-0.9kg a week.

The Macro Method: The science-backed approach to lasting weight loss by Helen Foster and Angela Dowden (£9.99, Octopus Publishing Group) is out now.

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TOPSANTÉ 27

19/07/2021 19:34

Your CBD life!

The use of cannabinoids has been linked to healthy hormonal function, including menopause, endometriosis and PMS, says expert Ruby Deevoy. Find her at Instagram.com/rubydeevoywrites.

IKE JUST ABOUT EVERY aspect of women’s health, the menopause and other intrinsically female hormone conditions, are wildly understudied and underfunded for research. Unfortunately, the same goes for cannabis research. However, there are many discoveries about the mechanisms and therapeutic potential of cannabinoids, which we know to be linked to healthy hormonal function. Not to mention particular conditions, such as menopause, endometriosis and PMS.

BALANCING THE BODY

The fi rst thing to understand about cannabis is that it interacts with something called the endocannabinoid system (ECS) – a complex network of receptors in the body that acts as your homeostatic regulator. This can be found absolutely everywhere, from every skin cell, in your bones, muscles, organs and throughout all other major physiological systems – like the endocrine system. In short, its job is to relay what’s going on outside cells, into cells, so that the appropriate response can be triggered (or not) to achieve balance in the body, which is required for overall health. Many people are likely to have what is known as an ‘endocannabinoid deficiency’ or even ‘endocannabinoid dysfunction’. World-renowned cannabis experts believe these issues can be a result of a wide variety of 28 TOPSANTÉ

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lifestyle factors, including chronic stress, poor diet, lack of sleep and anything else that might cause your body to be pushed off balance over time. But what happens when this occurs? In a word, disease. Ensuring you have a fully functioning endocannabinoid system contributes to good health (perhaps more than anything else!). And this, of course, includes hormonal health. Other than correcting lifestyle factors that might be causing problems, and doing things to support the natural release of your internally produced endocannabinoids anandamide and 2-AG, which activate the ECS, you can also support its function with cannabis products, such as CBD oil. Taking a daily dose of a CBD supplement can assist your body in the synthesis and release of endocannabinoids. Some cannabinoids found in full or broad-spectrum products, such as CBG and low levels of THC, can even stand in for a lack of endocannabinoids by directly activating the ECS receptors. As a result, the ECS will be able to start working properly again, overseeing all bodily functions and helping everything – hormones included – return to and maintain a state of equilibrium. Facebook.com/TopSanteMagazine

@TopSanteUK

20/07/2021 17:57

HEALTH | CBD

WORDS: RUBY DEEVOY. PHOTOGRAPHY: GETTY IMAGES AND SHUTTERSTOCK

CANNABIS FOR ENDOMETRIOSIS

At least 10 per cent of the worldwide female population between the ages of 25 and 40 suffer from endometriosis, according to the WHO. However, research, treatment options and proper diagnosis for this condition (in which the endometrial tissue can be found outside the uterus) is seriously lacking. Fortunately, cannabis, which has been safely used for thousands of years to treat a range of gynaecological conditions, may offer new hope for endometriosis patients. Dr Ethan Russo, one of the world’s leading cannabis experts, has performed some fascinating research that suggests endometriosis could be a result of an ECS dysfunction. This is supported by a number of studies, Sign up to our newsletter at topsante.co.uk

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‘CBG oil – rather than CBD oil – is a great option for endometriosis sufferers.’ indicating that drugs designed to stimulate the CB1 and CB2 endocannabinoid receptors, such as cannabis, appeared to decrease the growth of endometrial tissue and limit the development of endometrial cysts in mice. Because of this, CBG oil – rather than CBD oil – is a great option for endometriosis sufferers, as this molecule activates both receptors directly, unlike CBD. In addition to this, CBDA (the raw acid form of CBD) has been shown to inhibit the COX-2 enzyme, an overexpression of which is associated with inflammation in the progression of endometriosis.

CAN CBD OIL HELP WITH PMS?

It’s fairly common knowledge that cramps, mood swings, a drop in energy, bloating, nausea, brain fog, skin problems and many other PMS symptoms come as a result of hormonal changes. As oestrogen drops during the second half of the menstrual cycle, so does serotonin and it’s women with the lowest levels of serotonin in the run up to their period that tend to have the most severe PMS symptoms. Although more research is needed to fully understand how CBD oil and other cannabis products may help TOPSANTÉ 29

20/07/2021 17:58

NEW From the Editors of Top Santé Your Happy Healthy Menopause It’s time to re-brand the menopause as something that will make you stronger, wiser, and healthier. To help you do this, the editors of Top Santé have curated the most informative and positive articles on all things menopause. We’ve covered emotional health, sleep, physical and nutrition tips, the best fitness, bespoke beauty advice, and even some pamper-filled menopause retreats!

Includes

Free P&P

ORDER YOUR COPY TODAY

FOR JUST £4.99

Visit shop.kelsey.co.uk/IYH1 Or call 01959 543 747* & quote IYH1 *Lines open Mon- Fri 8.30pm-5.30pm. Calls charged at your standard network rate.

IYH.indd 1 TS_2021_09_Sept_Kelsey House Advert_Improve Your Health_FP.indd 1

14/10/2020 12:14 10:53 21/07/2021

HEALTH | CBD

5 TO TRY… Camilla Organics Women’s Relief Oil (£75, camillaorganics.com) is a 15 per cent broad-spectrum CBD oil, blended with dong quai and terpenes. One of my testers found this oil reduced night sweats!

WholyMe Soothe Relief Drops (£33, wholyme.com) has unusually high levels of CBDA, making it a great choice for tackling endometriosis.

‘CBD oil has no harmful side effects and works more harmoniously with the body.’ with PMS, one obvious route is the way that the CBD molecule directly activates serotonin receptors, therefore elevating levels of this essential neurotransmitter. Some people experience an abnormal reaction to hormonal changes during the menstrual cycle, and may end up with a more serious serotonin deficiency, which can lead to premenstrual dysphoric disorder (PMDD). This is ordinarily treated with lifestyle changes that naturally elevate serotonin levels, such as exercise, dietary changes and stress management, as well as selective serotonin reuptake inhibitors (SSRIs). However, side effects from this sort of medication can be unpleasant and they certainly don’t help your body to naturally regain balance. CBD oil, on the other hand, has no harmful side effects and works far more harmoniously with the body.

CBD FOR MENOPAUSE

Lower levels of serotonin also play a huge role in menopausal symptoms Sign up to our newsletter at topsante.co.uk

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– so this is one way CBD oil may help with some unwanted symptoms during this transformational time. In addition to this, it’s well worth noting that the female reproductive system is loaded with endocannabinoid receptors and a fluctuation of endocannabinoids appears to play a significant role in the fertility cycle – including the end of that cycle, which we call the menopause. During this time in a woman’s life, we see naturally lower levels of oestrogen, which can cause symptoms such as mood swings, vaginal dryness, hot flushes and night sweats. HRT is essentially an oestrogen supplement, taken to help lift levels. CBD has also been shown to have some binding potential for oestrogen receptors, as has apigenin, a flavonoid phytoestrogen found in cannabis and other plants. This means they may activate these receptors and support oestrogen release. However, further research is needed to determine these effects more fully.

The Hempton CBD Topical Patches (from £25, thehempton.com) are a lovely large size to cover a good abdominal area and are loaded with 40mg CBD, providing targeted relief when cramps get you down.

Alphaverde CBG Nano Mist (£59.99, alphaverde.co.uk) is a water-soluble formulation, making absorption and bioavailability second to none. Pure CBG activates CB1 and CB2 receptors. Monthly Calm Gel Capsules (from £16.99, createbetterdayscbd.co.uk) combine CBD with chamomile, cramp bark and fennel. Start taking them a week or so before your period.

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20/07/2021 17:58

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16/07/2021 12:39

MENOPAUSE SPECIAL SECTION

Your healthy, happy

MENOPAUSE!

WORDS: MADDY TRIGG AND BETH FLETCHER. PHOTOGRAPHY: GETTY IMAGES AND SHUTTERSTOCK

Going through menopause can feel a bit like a roller coaster, but we’ve tracked down some great products and tips to help you deal with symptoms naturally.

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TEND TO YOUR TRESSES

We love the new Centred Tender Love and Hair Supplement (£30, wearecentred.com). Enriched with aloe vera and bamboo extract, the capsules help deal with perimenopausal hair thinning by strengthening strands and promoting regular hair growth.

Lubrication’s what you need! If your nether regions are feeling a little drier than usual, try YES VM Natural Vaginal Moisturiser (£9.99, yesyesyes.org). It’s made from ethically sourced ingredients and is a gel consistency that provides instant and long-lasting relief. With each application lasting for up to three days, there’s also no need for constant reapplication throughout the day. ● For more about lube, see page 59.

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YOUR FLEXIBLE FRIEND You can lose flexibility and mobility as you get older, which is why it’s important to stay mobile and keep those joints active. The Meglio Fabric Resistence Glute Band Set (£5.99, mymeglio.com) is perfect for maintaining muscle and joint strength. Whether you’re new to fitness exercise or a regular gym-goer, these bands can be incorporated into any routine. Try using them for donkey kicks or sideways leg lifts.

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20/07/2021 18:00

Jam-packed with vitamins and minerals, Inessa Advanced Daily Multivitamin tablets (£27.99, inessawellness.com) are perfect for providing all of the nutrients you need during this life phase to feel healthy and energised. Supporting your general wellbeing, you’ll find vitamins D3 and K2, as well as 100mg of CoQ10, which is important for your energy production.

...is the average age women reach menopause*.

Rebuilding from the inside You lose collagen fast as you reach menopause, so supplementing has become popular. Here’s our favourites...

MENOPAUSE SPECIAL SECTION

YOUR DAILY DOSE OF GOODNESS

LQ Collagen Joint Care Powder (£34.99, lqcollagen.com) can be dissolved into a morning smoothie, breakfast shake or porridge and is designed to help reduce joint pain.

Correxiko Marine Collagen Capsules (£29, correxiko.com) are made from ethically sourced collagen from deep sea fish in Canadian waters. Take one once a day to help restore, repair and revitalise your skin and hair.

PERIOD-PROOF UNDERWEAR If you prefer sanitary pads over tampons but dislike the feeling of a thick nappy between your legs, try Modibodi period underwear (from £14, modibodi.co.uk). The pants come in a range of styles and for different absorbency needs, from light to heavy, and mean you can often do away with additional sanitary wear. They’re also a more eco-friendly solution as you’ll cut right down on – or even cut out altogether – single-use pads. Sign up to our newsletter at topsante.co.uk

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Neutrient Advanced Collagen (£34.98, neutrient.com) contains grass-fed and pasture-raised bovine hydrolysed collagen peptides with buffered vitamin C for skin, joint and immunity support. With a neutral taste, it quickly dissolves into drinks. TOPSANTÉ 35

20/07/2021 18:00

Skin can become super dry once oestrogen declines and takes a nosedive after menopause. Keep it comforted and plumped up with skincare designed for this stage of life. Check out editor Katy’s more in-depth reviews of some of the products below at instagram.com/thehealtheditor.

Dr Hauschka Regenerating Day Cream Intensive (£55, drhauschka.co.uk) is designed to fortify, firm and tone delicate facial skin with blackthorn fruit and blossom extract. Made for mature skin, this luxuriously thick cream leaves your skin feeling smooth and well-nourished all day long.

_faace Menopause Faace (£29, wearefaace.com) is new on the scene and packed with hydrating, anti-inflammatory ingredients including pomegranate and rosehip oils, zinc and rose water to soothe and support your skin. It can be used as a mask or as a thin layer under regular moisturiser. It’s also suitable for vegans. 36 TOPSANTÉ

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Emepelle Night Cream (£175, emepelle.co.uk) is packed with retinol, niacinamide, peptides and hyaluronic acid. It does its work overnight, so you wake up with fresh, glowing skin. ‘This really works well! I’ve reacted badly to retinol in the past, but this plumps up my skin and doesn’t dry it out.’ Katy, editor.

Cha Vøhtz Age Defy+ Cell Enrich Facial Oil (£36, greenpeople.co.uk) is tailored for those aged 35 plus. The formula is scented with mandarin and lavender, making it smell lovely, and includes rosehip, blackcurrant and perilla oils to help repair, soothe and restore skin’s elasticity and dewiness.

HAVE A MORE PEACEFUL PERIOD If your periods have become heavier in the lead up to menopause, and PMS is also worse, try Forage Botanicals Premenstrual Peace Drops (£22.99, foragebotanicals.co. uk). Taken in water throughout the month, the tincture contains passionflower and rose extract to help give your body a boost and reduce the intensity of PMS.

75%

...How many of us experience hot flushes during menopause*.

*HEALTHLINE

MENO SKINCARE SORTED!

CBD to the rescue Sleep can be disrupted during the perimenopause, but CBD can help retore your equilibrium. Cannaray CBD Oral Drops 1,500mg (£36, cannaraycbd. com) are flavoured with juniper lime and have a relaxing effect, while Our Remedy CBD Moon Swings (from £28.99, ourremedy.co.uk) is also designed to aid sleep and reduce anxiety. With a blend of CBD and essential oils, and flavoured with peppermint, it should begin to work after just a week of regular use. Find more helpful CBD products on p28.

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20/07/2021 18:00

Sleep can be troublesome during perimenopause and even after menopause, thanks to fluctuating hormones, night sweats, anxiety and more (sigh!), but help is at hand with our selection of snooze-inducing options.

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GET A GOOD NIGHT’S SLEEP

We love HotTea Mama Take a Pause Menopause Tea Blend (£6, hotteamama.com) for its delicious flavours, ranging all the way from valerian to liquorice. It also comes in plastic-free, biodegradable tea pyramids. Make yourself a mug in the evening to help wind down before bed.

Say goodbye to hot, sticky nights with Dagsmejan Balance Long Sleeve Top (£72.99, dagsmejan.com) and Leggings (£81). The light fabric helps prevent over heating, so night sweats are less of a problem. Unlike standard cotton pyjamas, the fabric of these pieces is more breathable and able to adapt to your body’s changes in temperature.

There’s nothing better than cool, crisp sheets when experiencing hot flushes in the night and the Sheridan TENCEL Cotton Sheet Collection (from £50, sheridanaustralia.co.uk) goes one step further by regulating your body temperature. The sheets absorb moisture fast, keeping you cool and comfortable throughout all night long. Sign up to our newsletter at topsante.co.uk

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If your nights are characterised by the constant throwing on and off of the duvet, the Simba Hybrid Duvet (£119, simbasleep.com) will put an end to that. Inspired by the material used in space suits, these duvets stop sleep disruption by adjusting to your body’s natural temperature throughout the night. TOPSANTÉ 37

20/07/2021 18:00

A QUESTION

OF DIGESTION Naturopath Leyla Moudden shares four telltale signs your digestion could be struggling in midlife. 38 TOPSANTÉ

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MENOPAUSE SPECIAL SECTION

YOU GET BLOATED EASILY

Bloating is when the stomach is too full of air and gasses. You can tell the difference between bloating and belly fat by seeing whether you can suck in your stomach. If you can inhale your tummy in, it indicates it is full of gas. If you cannot, it is more likely that what you are dealing with is fat. During menopause, rising cortisol turns off the production of acid and digestive enzymes, which in turn leads to food particles reaching the intestines intact. In the small intestine, good and bad bacteria try to eat the food and, in doing so, they produce gas. As gut bacteria are not designed to digest food that has not been effectively liquidised by digestive enzymes and stomach acid, the fermentation process goes on and on, producing more and more gas, inflating the abdomen and causing a lot of discomfort. Digestive enzymes taken with the first bite of a meal help break down the food while it is in the stomach, replacing the digestive capacity you have lost. As well as increasing the absorption of nutrition, the act of supporting the breakdown of food in the stomach protects the intestines from having to ferment the food we have swallowed and, in doing so, reduces the occurrence of excessive gas and bloating. This is why a broad-spectrum digestive enzyme such as Enzymedica Digest Gold (£10.99, enzymedica.co.uk) can play an essential part in minimising bloating during the menopausal years. Sign up to our newsletter at topsante.co.uk

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YOU SEE WEIGHT GAIN AROUND THE MIDDLE

Weight gain around the middle, or “muffin top” as it’s colloquially called, is a frequent occurrence reported by women once they reach menopause. There are two mechanisms at work contributing to this during and after menopause. The first is that a decline in oestrogen triggers the ongoing storage of fat cells, leading to overall weight gain. The second is that rising cortisol slows down digestion, so you don’t feel as satisfied as you should after eating. Rising cortisol will also affect sleep, which will trigger food and particularly sugar and carbohydrate cravings the following day.

A well digested meal can offset these effects by helping your body receive nutrients and energy from food, reducing hunger pangs and making your body feel satisfied for longer, curbing overeating and slowing down the accumulation of fat around your tum. By thinking about food before you eat, and staying present when you eat, you help your body digest food more easily. Digestion also works much better when you are in a relaxed, calm state. Actually sitting down, thinking about your food and enjoying the process of eating will help you digest it far more effectively. TOPSANTÉ 39

19/07/2021 19:45

YOU EXPERIENCE FOOD SENSITIVITIES

YOU GET BLOCKED UP

Oestrogen improves muscle tone throughout the body. The movement of your bowels relies on the healthy contraction of muscle tissue that line it. Loss of muscle tone, along with poor digestion can work together to generate constipation. The good news is that constipation is a menopausal symptom that’s responsive to digestive enzymes. By supporting the breakdown of food in the stomach, the workload on your lower organs is relieved, leading to easier bowel movements. Other ways to relieve constipation are increasing dietary fibre and fluid intake, chewing food into a paste before swallowing and taking moderate exercise, such as walking or swimming. 40 TOPSANTÉ

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Low oestrogen causes a rise in cortisol, and cortisol turns down the amount of stomach acid you produce. Stomach acid triggers the release of digestive enzymes, so you experience a double hit of reduced digestive capacity. To understand how the stomach works, imagine biting into a freshly cut lemon. You’ll probably find your mouth floods with saliva in preparation – the acid and digestive enzymes in your stomach are being released in the same way. When cortisol is high, this production of digestive fluids is reduced, and you may have a dry mouth instead of a wet one when imagining that lemon. When digestive fluids and digestive enzymes are low, your ability to break down food is then reduced. At the top of your stomach is a little flap that keeps it closed, protecting your throat from the burn of stomach acid, and that door is

closed when stomach acid reaches a high enough volume. As cortisol is reducing those secretions, you may feel a burning sensation in your chest or throat after you eat. Another knock-on effect of poorly digested food is low energy, or not feeling full. Taking digestive enzymes with each meal helps reduce the severity of heartburn, while leaving you feeling fuller for longer and reducing the need to snack. Larger meals give your digestive system more work to do, triggering bloating and wind. This happens because poorly digested food enters back up into the small intestine where it irritates the lining of the gut, triggering inflammation and gas production. You are more likely to get good nutrition from eating smaller, more frequent meals than eating one large meal every day.

Leyla Moudden is a naturopath and educator for Enzymedica UK (enzymedica.co.uk)

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LOSE YOUR EXCESS WATER WEIGHT & MEASURE THE DIFFERENCE Take HRI Water Balance for quick relief from bloating and the discomfort of water retention, either whilst slimming, during menstruation, after a flight or any time excess body fluid causes a problem. A unique product formulation with active ingredients of dandelion herb, uva-ursi leaf and buchu leaf to maintain a normal, healthy water balance. HRI Water Balance is a traditional herbal medicine used to relieve the symptoms of mild water retention. Based on traditional use only. Always read the label.

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21/07/2021 11:17

Meno matters

All hail

SAGE! So many herbs are good for alleviating menopausal symptoms but sage in particular is up there with the best. We take a look at why and how it helps, including reducing hot flushes.

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REDUCTION IN SYMPTOMS

In a double-blind, randomised, placebo-controlled trial, women who had been menopausal for at least 12 months and were experiencing at least five hot flushes daily were given either a fresh herb extract of sage or a placebo for four weeks. From week three onwards, there was a reduction of 55 per cent in the number and intensity of hot flushes for the sage group, compared to 27 per

WORDS: KATY SUNNASSEE. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK

Sage safety

Some people worry that if they take sage they might ingest too much of the substance thujone, which is a component of sage. It’s associated with convulsions and excess excitability of the nervous system, but is only harmful in amounts of around 5mg per day, which is why you can safely eat sage in your food. However, you need to check that any sage supplement you use is thujonefree. Make sure your sage supplement displays the THR logo, which assures it has been approved by the Medicines and Healthcare Products Regulatory Agency (MHRA).

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cent in the placebo group. Fifty-nine per cent of the women experienced at least a 50 per cent reduction in Hot Flush Scores – the system by which hot flushes are measured. Meanwhile, the Menopause Rating Scale, which checks a whole range of menopausal symptoms rather than just flushes, reduced by 39 per cent in the sage group, with levels of physical and mental exhaustion much improved by the end of the four weeks. The placebo group improved by 10 per cent.

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OST PEOPLE have a spice rack full of not only spices but dried herbs – and there’s a good chance that if you do, sage will be among them. It adds flavour to dishes and tastes so good mixed into butter or apple sauce, but did you know this hero herb is also great for your hormonal health? Uncomfortably flushed in the face during your menopausal transition? A fresh herb extract of sage has recently been shown to reduce a lot of that discomfort – and in a reassuringly straightforward way.

A NATURAL ALTERNATIVE

The great news for those of you reaching for fans and iced water is that sage has no oestrogenic action and so is suitable for those who can’t or don’t want to take hormonal treatments. It can also be taken with thyroid and diabetic medication, which is sometimes another barrier to finding a suitable menopausal remedy. Moreover, this trial augmented the results of an earlier study, where women were given a complete electronic encephalogram (EEG) before the trial started and again at the end of the four weeks, to explore any changes in their brainwave patterns. At each EEG, the women undertook a range of cognitive tests, such as reading, concentration and memory challenges, which provided a ‘stress’ input. Analysis of the EEG results showed that after their sage intake, the excitability of various brain waves under stressful situations had normalised, no longer causing overactivity but instead allowing for a calmer, more relaxed focus. While many women who have taken fresh sage supplements will have felt the calming effect, it’s difficult to disentangle this from the general relief of no longer glowing like a beacon – especially at night! This trial, however, confirms that there’s an observable impact on brainwave patterns, explaining why you feel so much more like ‘the normal you’ when taking fresh extract of sage. TOPSANTÉ 43

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Healthspan Sage 2,000mg (£12.95 for 120 tablets, healthspan.co.uk) is made from water-extracted botanical sage, to maximise its natural properties, with no trace of thujones. Each tablet provides 400mg sage extract, equivalent to 2,000mg of sage leaf.

MOBU Sage Leaf 500mg (£12.99, mobu.co.uk) contains a concentrated extract of sage leaf, standardised to provide 2mg rosmarinic acid. Minimum binding ingredients are used in the easy-to-swallow tablets, which are also thujone-free.

Natures Aid Sage Leaf (£8.45 for 90 tablets, naturesaid.co.uk) includes 50mg of sage leaf extract, which is equivalent to 500mg of dried sage leaf. Thujone-free, these tablets are suitable for vegans and free from lactose, wheat and gluten.

6 TO TRY...

Help manage your menopause symptoms with this selection of simply sage supplements…

A.Vogel Menoforce Sage Tablets (£14.25 for 30 tablets, avogel.co.uk) is a THR-approved medicinal herbal product containing 51mg dried tincture from fresh sage, equivalent to 3,400mg of fresh sage tincture. It helps relieve excessive sweating. 44 TOPSANTÉ

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Viridian Organic Sage 400mg (£8.10 for 30 capsules, viridian-nutrition.com) uses dried sage leaf extract to help alleviate hot flushes and other menopausal symptoms. It’s suitable for vegetarians and is certified organic by the Soil Association.

Vitabiotics Ultra Sage (£5.95 for 30 tablets, vitabiotics.com) uses premium sage extract and is 100 per cent thujone-free. Each tablet provides the equivalent of 1,000mg of sage, as well as 2.5 per cent rosmarinic acid (the ‘active’ compound in sage). Facebook.com/TopSanteMagazine

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19/07/2021 20:16

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16/07/2021 12:55

IN T HE SPOT LIGH T

I want to help women “peri well”! In the first of our new series on women making a difference in the wellness industry, we speak to Rebekah Brown, founder of MPowder. I got quite sick with perimenopause symptoms and was trying to heal myself. It’s good we’re hearing more and more about perimenopause these days but a couple of years ago, when I entered my perimenopause, it wasn’t really talked about. My symptoms were anxiety, sleeplessness and feeling like I wasn’t able to do my job anymore. Also, my clothes didn’t fit properly, my skin didn’t feel like my skin and my hair didn’t feel like my hair. The most extreme thing was the anxiety, making it almost impossible for me to do my job, which I had always loved previously.

short, I decided I didn’t want to take antidepressants as I inherently knew I wasn’t depressed. I only really ended up looking at perimenopause after I spoke to some women who were a little bit older than me and they explained their own symptoms. Initially, I felt quite angry that no one had told me about this stage and at

efficacy of food, and also a number of lifestyle interventions. So, as I started to deploy them myself and began to get better, I became more and more curious about what could be done. It was then that I had the opportunity to meet and talk with lots of different experts and I spoke to many women going through the life stage at the same time as me. Out of that, MPowder was born.

‘We’re a community that creates things with the people we’re looking to support.’

When I went to the GP I didn’t go in thinking I was perimenopausal, I went thinking there was something really wrong with me. My brain just wasn’t working as it should and I didn’t feel like myself anymore. I was told the most likely cause of my symptoms was burnout and potentially depression. Long story

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the lack of support and information. Also, I didn’t like the way menopause was represented as a kind of end-of-life stage especially on the branding of the supplements that did exist in health food stores. I’m a researcher by trade and MPowder was the result of me deciding to learn what I could do to feel better. I’m not a naturopath or nutritionist, but what I discovered was growing evidence around the

The first blend went into trial in May last year and it ended up being our first incarnation of Peri-Boost. It contains tons of helpful herbs and minerals, including Moldavian dragonhead, a herb from the mint family. Like many herbs, it’s been around for generations and been used in holistic practices. There are strong study links to Moldavian dragonhead being good for collagen production and cell renewal. However, when we put it into our trial product, we weren’t initially tracking skin changes as there was

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19/07/2021 20:26

MENOPAUSE SPECIAL SECTION

WORDS: KATY SUNNASSEE. PHOTOS: SAMANTHA WOOD PHOTOGRAPHY

‘My brain just wasn’t working and I didn’t feel like myself anymore. MPowder came about after helping myself get better.’

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no peer-reviewed evidence of its skin benefits. But, in the fi rst three to four weeks of our trial, during which time participants tracked their symptoms weekly, people kept asking whether there was something in there for skin as theirs was improving. Some commented on elasticity, some said their rosacea reduced or vanished. At week six, we did a measure and found a lot of the women had seen changes and improvements to their skin. There are obviously a lot of other ingredients in there, including moringa, raw organic cacao, flaxseeds and soy, but I put a lot of weight on the Moldavian dragonhead because it is potent and seems to get results. It’s interesting, because skin changes and hormonal outbreaks were some of the things that knocked my confidence the most. What you also fi nd is that women who had problems with their skin as teenagers when they fi rst started menstruating, can often get problem skin again during perimenopause. There are some great supplements, but there are also ones where the dosage levels just aren’t going to deliver results. MPowder contains 24 different ingredients and all at therapeutic doses – this is what makes the bags a little pricey. But if you bought all the individual ingredients, you’d soon see how it stacks up. We’re direct to consumer, because that’s the only way we can viably operate as a business. The other thing that differentiates us from other brands is a desire to continually learn from the feedback we get. We have to produce in really low runs, because each time we do a reorder, we look at the data from our customers and we tweak the dosage levels. The latest Peri-Boost, for example, has got extra antioxidant components in it as our customers were telling us that’s what they felt they needed. The motivation for the business was really a desire to help people feel better in this life stage. First and foremost, we’re a community that creates things with the people we’re 48 TOPSANTÉ

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THE DETAILS

A 30-day supply of Peri-Boost or Meno-Boost is £69. Each pouch comes with the offer to track your symptoms for the first month, with free access to health experts and a personalised report at the end of 30 days. Subscription gives you access to a private Facebook community, The Powder Room, where you can connect with others also using the blends, get tips and advice, plus free workshops. Visit mpowder. store and on Instagram. com/mpowderstore.

looking to support. Our testers and customers are absolutely critical. We call them our “makers”. They tell us everything; they’re really honest on whether they like the taste, whether it mixes well, whether the bag is annoying etc. Because we set ourselves out to be a co-creation community, the emphasis is not on mass production, but on creating something that makes a difference. I genuinely believe we are an “and brand” because 60 per cent of our customers are on HRT. So, it’s not that you take our powder and don’t need or want HRT. We’re honest with people and say they need to look at their whole lives, not just what they’re taking and what they’re eating, because that’s how you ensure you really do “peri well” as we call it. Facebook.com/TopSanteMagazine

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MENOPAUSE SPECIAL SECTION

Rebekah’s 3 tips for managing your perimenopause Eat more plants and proteins. You can get a lot of protein from plants, and chickpeas are to be worshipped!

Drink loads more water. Carry it around with you everywhere you go and make sure you stay hydrated throughout the day.

Reduce your alcohol. For me, it’s something I don’t actually feel sad about. To begin with, I was annoyed because I associated drinking with being able to switch off and have fun, but alcohol really doesn’t sit well with my symptoms. I’ve pretty much cut it out completely now.

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19/07/2021 20:27

The Natural Formula for Weight Loss and Wellbeing S I M P LY B E C A U S E I T W O R K S

Supporting your wellbeing and losing weight may be a lot easier than you think, with Germany's No.1 meal replacement1 and ‘Most Trusted Weight Loss Brand 2020’2. Made with a calorie-controlled, plant based, natural formula, Almased® contains a nourishing blend of soya, yogurt, enzymerich honey, all teeming with vitamins and minerals. Almased®’s ingredients combine synergistically to provide your body with superior levels of nutrition, all while optimising your immune system3, enabling you to feel your best while losing weight. With over 30 years of scientific research, Almased® remains at the forefront of healthy, effective weight loss and optimum wellbeing. Recent clinical studies have shown that consuming Almased® not only results in significant weight reduction, but also improves detrimental inflammatory markers in the body and subsequently, immune health4. Incorporating Almased® into a balanced diet will strengthen your immunity long after your weight loss goal has been achieved. Achieve your very own weight loss and wellbeing goal with Almased®’s 14-Day or Long-Term Plan. Lose weight, keep it off and feel great!

Support your Wellbeing While Losing Weight

There’s a reason we were voted Reader’s Digest “Most Trusted Weight Loss Brand, 2020”...†

• Greater calorie and fat burning vs a normal 2,000 calorie diet5. • Reduces body fat without loss of essential muscle6. • Clinically proven weight loss vs a fat restricted low calorie diet7. • Low glycaemic index and glycaemic load. Improves glycaemic control in Type 2 diabetes8. • Anti-inflammatory. Positively reduces levels of inflammation in the body4. • Supports healthy immune system. Packed full of antioxidants and nutrients such as vitamin C and zinc3. • Backed by science. 30 years of scientifically proven results. • Contributes to weight loss when replacing 2 daily meals*. • Maintains weight after weight loss by replacing one daily meal. • Natural. Contains no gluten, artificial flavours, fillers, stimulants or preservatives. • Suitable for... vegetarians, sports enthusiasts and those with diabetes.

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1. Euromonitor International (2020). 2. Reader’s Digest. Trusted Brands 2020. Germany. 3. Vitamin C and Zinc contribute to the normal function of the immune system. 4. Kempf, K et al (2021). Nutrients, 13: 1-12. 5. Oliveira, C et al (2020). American Journal of Clinical Nutrition; 00:1–12. 6. Deibert, P et al (2004). Intl. Journal of Obesity; 28(10):1349-52. 7. König, D et al (2008). Annals of Nutrition and Metabolism; 52(1):74-78. 8. Kempf, K et al (2017) Diabetes Care; Jul 40(7): 863-87. *Substituting two daily meals of an energy restricted diet with meal replacements contributes to weight loss.

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13/07/2021 10:28

MENOPAUSE SPECIAL SECTION

Ideal for those in perimenopause Suvi Labs (£45 for a 30-day supply, suvi-labs.com) supports women during their 40s. With seven natural ingredients, including marine collagen to help increase skin elasticity, ashwagandha root to help ease anxiety, Siberian ginseng to help brain function and saffron to help reduce hot flushes, this supplement aims to relieve symptoms caused by hormonal fluctuations.

WORDS: KATY SUNNASSEE

A great all-rounder! Vitl menopause (£24.95 for a 28-day pack, vitl.com) features nutrients selected to help you feel more comfortable as your body enters the menopause. An active probiotic supports gut health, krill omega-3 contributes towards a healthy brain and heart, magnesium has been combined with calcium to maximise absorption and the multivitamin supports your overall health. The four supplements come in daily strips labelled with the day of the week and should be taken together on a full stomach.

A natural hormone balancer Healthspan Black Cohosh Menopause Relief (£19.95, healthspan.co.uk) is a herbal medicine containing rhizome and root extract from black cohosh. This herb is believed have a direct action on your brain, helping normalise oestrogenprogesterone balance. It can also help relieve night sweats, low libido and anxiety. Sign up to our newsletter at topsante.co.uk

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WHAT SUPP? The latest supplements around to support you through the menopause and beyond.

Contains red clover – a natural menopause remedy! NaturesPlus BioAdvanced Menopause Support (£23.95 for 60 capsules, amazon.co.uk) is formulated with vitamins D3, B12, B6, magnesium, folate, sage, red clover and dong quai to help lower menopause symptoms and regulate hormonal changes. Maca tuber and damiana leaf have also been added to this blend to help stimulate and maintain a natural sex drive.

Contains higher levels of vitamins B1, B6 and B12! Together Health Menopause Multi Vit & Mineral Whole Food Supplement (£18.99, togetherhealth.co.uk) includes 22 highly absorbed wholefood vitamins and minerals to help support women’s needs during the menopause. Vitamins D3, B1, B6, B12 and biotin, as well as ashwagandha and sage, help keep bones healthy, regulate hormonal activity, protect cells from oxidative stress and damage, and alleviate menopause symptoms.

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19/07/2021 20:29

Foods to help

FORTIFY YOUR BODY Nutritionist Rob Hobson shares his advice for eating for optimum health in the years leading up to and past menopause, as well as his seven-day meal plan.

OU MORE THAN LIKELY got away with eating what you liked in your 20s. Nights out drinking followed by takeaways could also be stomached as the effects soon wore off. But from your 40s, there’s no getting away from the effects of a poor diet. During your 40s, you enter perimenopause, which can last up to a decade. It’s characterised by hormonal changes that create many different symptoms including anxiety and hot flushes. Foods rich in plant-oestrogens such as nuts, seeds, lentils, beans, pulses and soy may help reduce the severity of certain symptoms given their very mild human oestrogen mimicking effect. The drop in oestrogen especially postmenopause can lead to a rapid decrease in bone density, putting women at an increased risk of osteoporosis. The ageing process itself beyond the age of 40 also incurs a loss of muscle mass, which can impact on future strength and mobility. Both bone and muscle health can be maintained with a diet offering a good source of protein, but weight-baring exercise is also crucial. The same hormonal changes during perimenopause can also increase the risk of heart disease due to the decline in oestrogen. Additionally, there is an increased risk of other factors associated with heart disease, such as high cholesterol and blood pressure. Adopting a mostly plant-based diet is a good way to help ensure good heart health. Foods

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high in fibre are a good option as this nutrient has been associated with lowering cholesterol and reducing the risk of Type 2 diabetes and overall heart health, as well as assisting with weight loss, which is a risk factor for many diseases common in later life.

COUNTERACTING INFLAMMATION

With age often comes responsibility and in whatever form that takes it can lead to increased stress. One of the side-effects of stress on the body is inflammation, which is more likely to occur if you ignore the issues affecting your mental health and they fester. As well as choosing a mostly plant-based diet, focusing on foods that offer antiinflammatory properties is a good approach to help counteract the effect that stress may have on your body. Such anti-inflammatory foods include oily fish, nuts, seeds, olive oil, berries and dark, leafy greens. When it comes to matters of the brain, everyone has concerns about their ability to maintain good cognition as they get older. Much of the advice around brain health is similar to that of the heart, which means adopting a Mediterranean-style diet. Research has shown this diet to be associated with better cognition and lower risk of Alzheimer’s disease. Certain nutrients have also been associated with good brain health. These include vitamins B6, E and C, folic acid, selenium and omega-3 oil, all of which can be gleaned through a varied diet rich in whole foods. Facebook.com/TopSanteMagazine

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20/07/2021 12:49

MENOPAUSE SPECIAL SECTION

WORDS: ROB HOBSON. RECIPE PHOTOS: CARL PENDLE. PHOTOGRAPHY: GETTY IMAGES AND SHUTTERSTOCK

10 FOODS TO FOCUS ON NOW Almonds Lentils Kale Salmon Lean poultry Sprouts (lentil, alfalfa) Flaxseeds Edamame beans Strawberries Black beans

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YOUR WEEKLONG PLAN

These meals are designed to equip you with the nutrients needed to maintain good health for this second phase of your life. DINNER

Apple and blueberry Bircher muesli: oats soaked in apple juice and oat milk, topped with blueberries, almonds and cinnamon.

Freekeh, pea and broccoli salad: combine freekeh, asparagus, peas and broccoli with tahini dressing (see full recipe on page 57).

Baked tikka cod and red lentil dhal (see full recipe right).

Granola, pineapple and strawberries: coconut milk yoghurt, topped with granola, strawberries, pineapple and pumpkin seeds.

Warm roasted vegetable ‘buddha bowl’ (see full recipe on page 56).

Mixed bean chilli: veggie chilli made with black beans, red kidney beans, tomatoes and chilli powder, served with brown rice and avocado.

Avocado smash: scooped avocado, nuts, seeds, lentil sprouts, combined with lemon juice and olive oil.

Raw vegetable salad: combine julienned beetroot, carrot, peppers and spring onions with cashew nuts, seeds and ginger dressing (olive oil, ginger, lemon juice, mint and coriander).

Indian-spiced lentil and chicken salad (see full recipe on page 56).

Baked eggs: eggs baked in a spicy tomato, red pepper and spinach sauce.

Roasted aubergine: baked aubergine spiced with paprika, topped with tomato sauce, yoghurt and pomegranate seeds, with brown rice.

Vegetable tagine: stew of beetroot, chickpeas, carrots, celery, mint and coriander, served with cauliflower couscous.

Mini frittatas: small egg frittatas made in muffin tins with red peppers, mushrooms and courgettes.

Tomato pesto with courgetti: fresh tomato sauce, served with courgetti and toasted pine nuts.

Roasted squash and tofu curry: combination of butternut squash, tomatoes, tofu and curry powder, served with lime and coconut yoghurt.

Breakfast smoothie: made with berries, oats, milk, spinach and crushed flaxseeds.

Quinoa salad: combine cooked quinoa, avocado, spinach, edamame beans, spring onions, seeds, olive oil and lemon juice.

Salmon with hazelnut and orange: grilled salmon topped with hazelnut paste, served with a green bean, rocket and orange salad.

Veggie breakfast: grilled halloumi and tomatoes with spinach, guacamole and toasted rye bread

Watercress and turkey soup: broth made with watercress, spinach and shredded turkey breast, served with rye bread.

Tandoori chicken: grilled chicken marinated with Indian spices and yoghurt, served with a pineapple salsa and brown rice.

SUNDAY

SATURDAY

FRIDAY

THURSDAY

WEDNESDAY

MONDAY

LUNCH

TUESDAY

BREAKFAST

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20/07/2021 12:49

MENOPAUSE SPECIAL SECTION

BAKED TIKKA COD AND RED LENTIL DHAL Serves 2 ■ Red onion 2, 1 finely sliced, 1 diced ■ Lemon 1, juiced ■ Cod loin steaks 2 ■ Curry paste 1 tbsp, use whatever you have ■ Turmeric 1 tsp ■ Red lentils 200g ■ Water 1 litre ■ Sunflower oil 2 tbsp ■ Chillies 6, dried ■ Curry leaves 10 ■ Mustard seeds ¼ tsp, brown ■ Mango chutney to serve ■ Lime wedges to serve Sign up to our newsletter at topsante.co.uk

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1 Preheat the oven to 180ºC/gas 6. 2 To make the pickled red onions, add the finely sliced red onion to a mixing bowl. Cover with the juice of 1 lemon and ½ tsp salt. Set aside and leave to marinate. 3 Cover the fish in the curry paste and ½ teaspoon of turmeric and set aside while you cook the lentils. 4 Place the lentils, the remaining ½ tsp turmeric and 1 litre of water in a pan. Bring to the boil, then reduce the heat to low and simmer, stirring occasionally, for 10-15 mins until the lentils are soft. Season with salt and pepper.

5 Place the cod steaks onto a lipped baking sheet and bake in the oven for 7-10 mins, until cooked through but still moist. 6 Meanwhile, place 1 tbsp of oil in a pan over medium heat. Add the diced onion and cook for 2-3 mins, until softened. Stir in the dried chillies, curry leaves and mustard seeds and cook for a further min until fragrant. Finally, stir into the cooked lentils. 7 To serve, divide the red lentil dhal and tikka-spiced fish between two plates and serve with the pickled red onions, mango chutney and lime wedges. TOPSANTÉ 55

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WARM ROASTED VEG ‘BUDDHA BOWL’ Serves 2 ■ Courgette 1, sliced into thin slices ■ Aubergine 1, diced into 1in cubes ■ Red pepper 1, diced ■ Red onion 1, cut into thin wedges ■ Olive oil 2 tbsp ■ Smoked paprika 1 tsp ■ Quinoa 150g ■ Houmous 100g ■ Avocado 1, halved and sliced ■ Lemon wedges to serve 1 Preheat the oven to 200°C/gas 7. Place all the vegetables in a large roasting tin and drizzle

with olive oil, add the paprika and season with salt and pepper. Mix with your hands, making sure all the vegetables are properly covered. 2 Roast for 25 mins, or until the vegetables are golden. While the vegetables are in the oven, cook the quinoa according to the packet instructions. 3 To serve, cover the bottom of each bowl with the cooked quinoa, then add the vegetables and the houmous. Add half an avocado to each bowl and finish with salt and pepper. to taste Garnish with a lemon wedge.

INDIAN-SPICED LENTIL AND CHICKEN SALAD Serves 2 ■ Lentils 100g, Indian spiced ■ Cherry tomatoes 75g, halved ■ Cucumber 75g, sliced ■ Red onion ½, thinly sliced ■ Coriander handful, fresh and chopped ■ Chicken breast 150g, cooked and shredded ■ Greek yoghurt 4 tbsp ■ Cumin pinch ■ Mint leaves handful, shredded ■ Lime 1, cut into wedges, to serve 1 Heat the lentils according to the packet instructions. 2 Place the lentils, tomatoes, cucumber, red onion and most of the coriander in a large bowl and stir with a wooden spoon to combine. Divide the lentil mix between 2 plates and then top with the chicken. 3 In a small bowl, combine the yoghurt, cumin and mint. Spoon onto the salad and sprinkle with the remaining coriander. 4 Serve with lime wedges and mango chutney, if desired. 56 TOPSANTÉ

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MENOPAUSE SPECIAL SECTION

FREEKEH, PEA AND BROCCOLI SALAD WITH TAHINI DRESSING Serves 4 ■ Freekeh grains 200g, green ■ Water 600ml ■ Chicken stock cube 1 ■ Tenderstem broccoli 125g ■ Asparagus 125g ■ Peas 250g, frozen ■ Olive oil 2 tbsp ■ Chilli flakes 1 tsp, optional For the dressing ■ Tahini 4 tbsp, runny ■ Lemon 1, juiced ■ Garlic clove ½, crushed ■ Water 20-30ml 1 Put the freekeh in a large saucepan, cover with the water and add the chicken stock cube before bringing to the boil. Simmer, uncovered, for 15-20 mins, until tender, then drain. 2 Cook the broccoli, asparagus and peas in boiling water for 2 mins, then drain and refresh under cold water. 3 For the dressing, mix the tahini, lemon juice and garlic together with a pinch of salt and then add the water slowly, until the dressing reaches the consistency of double cream. 4 To serve, toss the freekeh with the veg and chilli flakes (if using), then mix in the dressing, adding salt and freshly ground black pepper to taste.

Rob Hobson is a nutritionist at Healthspan (healthspan. co.uk). He is also the co-author of The Detox Kitchen Bible (Bloomsbury) and Cheats & Eats (Healthspan).

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MENOPAUSE SPECIAL SECTION

SAY GOODBYE TO DRYNESS!

Vaginal dryness is common after menopause, but you can regain your confidence – in the bedroom and day-to-day – with our expert tips.

AGINAL DRYNESS CAN AFFECT any woman, at any age, but it is particularly common during and after the menopause. As your ovaries stop producing oestrogen and the levels begin to decrease, the vagina can become dry. ‘Decreasing levels of oestrogen means the vaginal walls get thinner and less elastic and natural lubrication reduces,’ explains Dr Tania Adib, a consultant gynaecologist at London’s The Medical Chambers. ‘The dryer the vagina becomes, the more prone to infections, particularly urinary tract infections (UTIs), you become. Both a woman’s sex life and general wellbeing will be affected.’ Vaginal dryness affects just about every woman after the menopause and yet many keep it to themselves. Because of this, treatments aren’t widely discussed, with many women not realising that help is out there. Vaginal dryness or lack of lubrication during sex isn’t an inevitable part of growing older – something can be done about it.

reduce vaginal dryness where this is associated with the menopause,’ says Dr Adib. ‘These are found in beans, especially soybeans, beansprouts, chickpeas, lentils, alfalfa and mung beans, exotic members of the cabbage family, such as Chinese leaves, kohlrabi, daikon, celery, fennel and sweet potato.’ Dr Adib also recommends eating a handful of nuts and seeds per day for their beneficial oils and plant oestrogens – especially flaxseeds, sesame seeds, pumpkin seeds, walnuts and macadamias – and use cold-pressed nut oils in your cooking. ‘Limit your intake of alcohol as drinking over the safe, recommended limit can lower oestrogen levels and lead to vaginal dryness as a result,’ she concludes.

TO TRY

COMBAT VAGINAL DRYNESS AND IRRITATION, WITH THESE TOPICAL AND ORAL FORMULAS.

TREATING AND REPLENISHING

‘It’s important for all women to maintain the quality of life and understand that these symptoms can be treated,’ says Dr Adib. ‘There are various safe, effective treatments available for vaginal dryness, such as vaginal moisturisers and topical oestrogen creams that can provide relief. Longer-lasting solutions are also now available, including laser treatments, which are a proven, effective solution for vaginal dryness symptoms, eliminating troublesome itching, irritation and, in some cases, pain.’ There are also more immediate changes you can make in your diet and lifestyle that can have a huge impact on vaginal dryness. ‘Ensuring you have high levels of omega-7 and omega-9 fatty acids, as well as following a diet rich in plant oestrogens, can help Sign up to our newsletter at topsante.co.uk

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Replens MD Moisturiser (£11.50, sainsburys. co.uk) provides immediate local alleviation of dryness and helps replenish vaginal moisture. It is hormone-free, long-lasting and gives relief for up to three days.

Healthspan Omega 7 Sea Buckthorn Oil (£16.95 for 60 capsules, healthspan.co.uk) contains high levels of omega-7 and omega-9 fatty acids and helps with dryness throughout the whole body.

A.Vogel Menopause Support (£15.25 for 60 tablets, avogel. co.uk) is rich in isoflavones from soya beans, which can help with the physical aspects of vaginal dryness as isoflavones mimic the action of natural oestrogens.

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RESTORE YOUR PELVIC FLOOR Strengthen your pelvic muscles for increased stability and support with these easy, at-home exercises from pelvic floor specialists, P.volve.

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MENOPAUSE SPECIAL SECTION

All moves are 60 seconds on each side.

LEG LIFTS AT 6

Lean your upper body forward on a diagonal, with a long spine, abs held in tight and hands in prayer. Extend one leg straight back behind you and lift and lower the leg, lengthening and stretching behind your knee. Lift as high as you can without compromising your lower back. If your back starts to arch, you have gone too far so always prioritise length over height. Feel free to hold onto something to work up stability if needed! By standing on one leg, you are building bone density in the standing leg, overall stability and strengthening the glutes!

TALL STANCE TO INTERNAL 45

Start standing tall with your arms outstretched to the sides of the room. From here, reach one leg back, imagining you are standing on a box and your foot is reaching towards the back corner of the box while your hips pivot to the opposite front corner. As you step back, squeeze your arms together as if you were going to clap your hands. This position will strengthen and stretch the glutes through your standing leg, creating a deep internal rotation, which helps protect the hips. Tip! Keep the front knee facing straight forward as your hips turn towards your front leg to create a deep internal rotation, which will increase mobility and strength in the hips.

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ALTERNATING STAGGER STEPS WITH THE P.BALL

Step into the straps of the p.ball and slide it all the way up your legs, so that the p.ball is resting on the pelvic floor muscles. Centre the straps of the ball around the outer thighs. Each time you squeeze the ball, engage your pelvic floor muscles by pulling navel to spine, imagining you are stopping the flow of urine, contracting vaginally and rectally and lifting your pelvic floor musculature up and away from the p.ball. These sensations help you tap into how to perform a proper Kegel exercise. Keeping this in mind, alternate stepping right and left. As you step to the right, you want to close in on the ball with your left inner thigh in a staggered position, knee bent, heel high behind you and drive into the floor through the ball of the foot. Squeeze the ball and engage the pelvic floor to strengthen the pelvic floor muscles. Keep alternating legs.

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MENOPAUSE SPECIAL SECTION

INTERNAL 45 BUTT PRESS

Get into your internal 45 position from move 2 and lean your torso on a long diagonal, keeping your spine straight. Take your hands behind your head, elbows wide and lift your back leg. Bend and stretch your back leg, while keeping your hips angled towards your front leg. This position is working on your stability and balance, while also building support in the hips to help prevent potential falls. You may need to hold onto something when first learning this move.

FIRE HYDRANT WITH THE P.BALL

Get into your staggered position from move 3, with the p.ball in between your thighs, and lift one shin up. Begin to lift and lower one leg out to the side, squeezing the ball and engaging through the pelvic floor on the way in. You’re working your balance, pelvic floor, abdominals and bone strength all in one! You can hold onto something for balance.

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With the p.ball between your thighs, come to one forearm and stretch out your legs. If needed, you can always keep your bottom knee on the ground. Slowly lift and lower your hips, being sure to squeeze the p.ball and engage through the pelvic floor as you lift.

MENOPAUSE SPECIAL SECTION

SIDE PLANK WITH THE P.BALL

ALL FOURS PLANK WITH THE P.BALL

Start in all fours, shoulders over wrists and hips over knees with toes flexed under. The p.ball should still be between your thighs. Breathe out, squeeze the ball and contract your pelvic floor. As you do this, hover your knees off the floor. Keep your abdominals lifting to the ceiling so your back stays neutral. Feel the recruitment of the whole body in and around the p.ball, deeply activating your core and pelvic floor muscles.

BRIDGE WITH THE P.BALL

Lay on your back with your knees bent, feet pressing into the floor and the p.ball between your thighs. Relax your arms down by your sides. Squeeze the ball and press your hips up to the ceiling, strengthening the glutes and deeply activating through the pelvic floor muscles. Lower down to a hover. Be sure to keep the abs scooped out as you lift and lower.

WHAT IS P.VOLVE? P.volve (free for 14 days, then £14.10 a month, pvolve.com) is an at-home workout that’s available via an app or online. The high-intensity, low-impact, resistance-based method strengthens and sculpts, focusing on the underlying mechanics of joint movement. The results? A strong, resilient body with less pain and stronger pelvic floor.

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TOP

FITNESS The latest gadgets, gear and classes for walking, working out or being in the water.

SOAKING UP THE SUN

WORDS: SARAH SELLENS. PHOTOGRAPHY: GETTY IMAGES AND SHUTTERSTOCK

Whether abroad or, perhaps more likely this year, at home, brighten up your summer swimming with a new one-piece. With a flattering fit and a shape that supports the fuller bust, the Fantasie Kiawah Island Twist Front Swimsuit (£86, fantasie.com) is part of the brand’s AW21 Kiawah Island collection. With a gorgeous leafy print of greens, aquamarines and lily pinks, the collection offers a number of styles and coverage levels, with our other favourites being the Plunge Bikini Top (£42, available in 30D to 38H) and Twist Front Tankini Top (£78, 32D to 38H).

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TopSanté PROMOTION

MAKING MOVES

Immerse yourself in the world of virtual races and classes from the comfort of your home with the Schwinn IC8 Indoor Cycle (£949, fitness-superstore. co.uk). With 100 micro-adjustable resistance levels, the IC8 connects to amazing fitness apps, including Peloton, for a cycling experience that’s hard to beat. Try it for yourself at your nearest Fitness Superstore!

You’ve heard it before: the best way to stick to an exercise routine is to find a workout you love – so, what about dancing? Dance workouts are thriving, but the latest foot-tapping trend to sweep the UK is ChiChi Fit (in-person classes from £7, online classes from £5, chichi-fit.co.uk), a combo of dance fitness and musical theatre. Endorsed by Strictly’s Craig Revel Horwood, the workout is done to showbiz tunes, such as You Can’t Stop the Beat from Hairspray and Wicked’s Defying Gravity. ‘A ChiChi Fit class provides a great cardio workout that’s good for your heart, makes you stronger, more flexible and more coordinated,’ says founder Danella Mercati.

MARITIME MARVELS If you like to get fit by the coast, chances are you’re aware of the global seaside litter problem. Indeed, data shows there’s an average of 630 pieces of litter for every 100 metres of UK coastline alone. Fortunately, there are things you can do to help turn back the tide on waste – and opting for workout wear made from recycled fabrics is one of them. For this reason, we’re loving this Jack Wolfskin Navigation T-Shirt (£35, jack-wolfskin.co.uk), which uses 100 per cent polyester supplied by plastics recovered from debris in the Mediterranean Sea, while the Offshore Jacket (£175) is made from 100 per cent recycled fabric, including the membrane, while being waterproof and windproof.

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...of Brits are looking to boost their energy levels through fitness*. Facebook.com/TopSanteMagazine

*ACCORDING TO RESEARCH FROM THE BRITISH CHIROPRACTIC ASSOCIATION

✔

Keeping your ears squeaky clean It doesn’t matter whether you exercise indoors or outdoors, at home or at a gym, your exercise kit gets dirty – and that includes your headphones. Fortunately, Happy Plugs Air 1 Zen Wireless Headphones (£69.99, happyplugs.com) come with Biomaster antimicrobial technology. Dirty earphones can cause degradation, discolouration and odours, but Biomaster’s antimicrobial protection helps reduce that by 99.99 per cent. Happy listening!

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FITNESS | NEWS

3 of the best… fit footwear OOFOS OOlala Limited Sandals (£55, oofos.co.uk) are made with the brand’s ‘recovery’ OOfoam to help reduce the pressure on feet and joints, helping you bounce back from exercise faster.

Mahabis breathe slippers (£79, mahabis.com) are perfect for use during yoga retreats or on summer strolls. These slippers contour to your feet and keep tootsies cool during warm weather.

FoamLife Zikat Women’s Flip Flops (£27.99, thefoamlife.com) are made to go from beach to bar, or slip them on and off between water workouts, such as surfing.

At last… stylish rainwear!

Getting back to nature has often meant sacrificing style over comfort when it comes to clothes, but the new Protected Species collection (from £149, protected-species.com) offers a range of stylish outerwear, with true high-performance functionality. The collection of weather-protective outerwear is available in a range of styles, but we love the updated waterproof parka (£199). Its soft, four-way stretch fabric gives the parka a sports luxe feel and is great for country walks.

COTTON ON Want to look after the Earth, while taking care of your body? It starts with your workout wear and the Gym+Coffee Kinetic Capsule collection (from £90, gympluscoffee.co.uk) is made from sustainably sourced materials and produced using the Better Cotton Initiative, which ensures every fibre grown protects the planet.

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A LIFE WITHOUT LIMITS

Kate Strong, 42, from Bristol, took up running in the hopes of feeling connected to the world. Now, she’s a record-breaking world champion on a mission to inspire other women to live a limitless life.

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FITNESS | REAL LIFE

WORDS: KIM WILLIS. MAIN IMAGE: CAROLINE KEARSLEY

S A TEENAGER, I LOVED tennis, javelin, lacrosse and even shot put and discus. I thought sport was fun and I loved having fun, but as soon as any coach tried to tell me I had potential to compete, I stepped away. Exercise made me smile and that’s all I wanted from it. After school, I didn’t have time for sport. A year after I graduated university, I got into a toxic relationship. He put me down and controlled my life until he broke my spirit. After nine years, I thought my future was set in stone. Every year, it felt like a collar around my throat tightened a little more. When he proposed, I said yes even though I wanted to say no. When I tried to imagine our wedding day, my thoughts went black and hazy. Resigned to a future I didn’t want, I decided to sort out one area of my life. I was always telling people I was fit and healthy, while eating badly and drinking bottles of wine. So, I went for a run. I hoped running in nature might make me feel connected to the world. But I’d barely left the house when I had to stop and catch my breath. My legs felt like lead and my lungs burned. I didn’t give up.

Anxious about what people would think of me, a non-runner out running, I ran at night. I enjoyed the cold air on my face and the path lit by my head torch.

RUNNING INTO A NEW FUTURE

I managed to break away from my toxic relationship one week before our wedding in 2012. I felt free, but wobbly and unstable, as I’d lost sight of who I was. I kept running, knowing I was running away from my past, towards a new future. I had fi re in my belly and wanted to discover what I was capable of. At fi rst, it was 200 metres, then that became 2km, then an ultramarathon. Running nourished my soul. It taught me not to put myself down. I stopped looking for my faults and started fi nding things to be proud of, like new distances or a personal best. Instead of steaks and wine, I switched to a plant-based diet. I started to like myself and then, to my surprise, love myself. In September 2014, I was crowned World Champion in long-distance triathlon (for my age group) at the International Triathlon Union in Weihai, China. I competed in five more world championship triathlon and aquathlon events and, in May this year, I

Cycling in Cornwall (main pic); cycling in the 2015 Standard Distance Triathlon National Championships in Australia (left); exiting the water in Geelong, Australia for Ironman 70.3.

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claimed three world records on a static bike, travelling the farthest distance in one, 12 and 24 hours. No record previously existed for a female cycling on a static bike for 24 hours, but I believe women are capable of smashing all the records currently held or attempted only by men. I chose to do the challenge on the day of the biggest full moon of the year, which made me feel connected to nature when I was cycling at 3am with the moon shining on me. Incredible people supported me, from my new partner, Kieren, to strangers who saw something more than a woman on a bike. Some stayed awake with me for the full 24-hour challenge. Towards the end, I battled searing pain in my left knee but my supporters motioned towards my knee as if they could zap away the pain. I felt so held and encouraged, it really did ease the pain. I could not have achieved a world record without those people around me.

SETTING MY SIGHTS HIGH

I’m now training for the Limitless Challenge, something no man or woman has ever attempted: a 3,000-mile cycle across America, swimming the English Channel and climbing Everest – all in 12 months. Only 11 men have swum the channel and climbed Everest. Only 18 per cent of those who have summited Everest are female. The Limitless Challenge is a huge test of endurance, but my aim is to live without limits. I start small, building up to achieving things I once thought impossible. I’ve lived a life where I believed people when they said I couldn’t, shouldn’t and wouldn’t. I’m not trying to break world records every day, I’m just trying to honour the happiest version of myself and have fun, like I did as a teenager.

‘I believe women are capable of smashing all the records currently held or attempted only by men.’

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TOP NOURISHMENT

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100% care. 0% plastic. NEW

* depending on hair length and usage.

Super long-lasting Biodegradable Recyclable packaging Climate-neutral product

New lavera Basis Sensitiv Shampoo and Body Cleansing Bars: • Carefully composed shampoos and body washes in solid form • With natural ingredients in organic quality • Packaged plastic-free, produced eco-friendly and 3 times more concentrated than usual liquid shampoos and body washes* • Available from health stores and online www.lavera.co.uk

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TOP

BEAUTY Indulge in the latest beauty products for hair, skin and body – and a lovely scent, too!

THE SCENT OF OPTIMISM

WORDS: SARAH SMITH. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK

Want to make summer last forever? Try the new Miller Harris Rêverie de Bergamote Eau de Parfum (from £85, millerharris.com). The cheering citrus fragrance contains uplifting bergamot and tangerine, complemented with earthy notes of patchouli and vetiver. Spritz on and enjoy on a lazy, end-of-summer Sunday.

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SMOOTHED TO PERFECTION

With 70 per cent larger plates, styling thick or curly hair just got easier with ghd max hair straightener (£179, ghdhair.com). Featuring dual-zone technology, the wide plate professional hair straightener has new-generation heat sensors to ensure the optimal temperature of 185 degrees is evenly distributed for salon-quality results.

BEDTIME BEAUTY

Reducing pores can be challenging but The Body Shop Himalayan Charcoal Skin Clarifying Night Peel (£22, thebodyshop.com) works hard to retexturise the skin and minimise the appearance of pores while you sleep. Enriched with bamboo charcoal from the Himalayan foothills, a few drops of this clarifying peel exfoliates and clarifies the skin’s surface, so you wake up with a more luminous complexion – even after just one use!

267%

...how much sales of tinted moisturiser soared in the two weeks following the reopening of nonessential retail.* 76 TOPSANTÉ

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SUPPORT STRESSED SKIN

The stress of modern living can take its toll on skin. Blue light, environmental damage and long-term stress form a part of daily life for most and can result in irritation, sensitivity and dullness. The Adaptology range (from £28, adaptology.com) has been created using adaptogens from plants that have adapted to survive in extreme conditions. These, in turn, help adapt skin biology to build up resilience to skin nasties. Consisting of three ranges – time warp for ageing skin, red avert for discoloration and dry spell for dehydration – each collection offers targeted solutions to modern skincare dilemmas.

MAKE CLEANSING A TREAT

The PMD Clean Pro Jade (£165, pmdbeauty.com) is a must-have. Incorporating the brand’s patented SonicGlow technology, together with skin-calming jade crystal, this device proves its worth by working hard to enhance your complexion and improve skin elasticity. One side has silicone bristles to gently cleanse and stimulate collagen, while the other side utilises a heated jade crystal to open pores and allow your skincare products to penetrate deeper.

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BEAUT Y | NEWS

BREAKTHROUGH BLUSHER

Consider KVD Beauty ModCon Liquid-Gel Blush (£22, boots.com) your antidote to dulllooking skin. With a unique vegan gelly system, the innovative blusher adds vibrant, shimmer-free colour, with a seamless, second-skin finish. The liquid-gel texture helps you emulate the latest trend for luminous skin. The formula can be easily built up, and the non-tacky texture quickly and easily melts into skin.

*THE NPD GROUP

TopSanté PROMOTION

Plump your pout Apply NUDESKIN by NUDESTIX Hydra-Peptide Lip Butter (£16, cultbeauty. co.uk) alone or under lipstick throughout the day to keep your pout hydrated and nourished. The multi-tasking treatment contains a deeply moisturising blend of ingredients including avocado and shea butter to soften lip texture, alongside plumping peptides to increase fullness and overall lip contour.

The new lavera Natural and Strong Deodorant range (from £7.95, lavera. co.uk) is formulated with organic ginseng and natural minerals, which prevent odour-causing bacteria from building up. It provides effective protection against odours for up to 48-hours. Whether you like a deodorant spray, roll-on or cream, lavera has you covered and keeps you fresh, naturally! The Natural and Strong Deodorant range is available as a roll-on, a spray and also as a deodorant cream.

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BEAUT Y | NEWS

HELPING HAND

We applaud Velvotan for solving the ultimate tanning problem with the Velvotan Tanning Back Applicator (£5.99, boots.com). Taking the stretchwork out of self-tanning, the handy applicator is designed to work with regular shaped mitts and makes it easy to tan hard-to-reach areas, leaving you with less streaks (and stained hands).

Three of the best… gel eyeliner pencils

HEADS UP!

New Living Proof Scalp Care Revitalizing Treatment (£27, livingproof.co.uk) plumps hair and promotes growth for thicker, fullerlooking locks. Powered by the brand’s Healthy Follicle Complex, the treatment fights environmental stressors known to cause thinning: stress, diet and pollution. Add it to your nightly self-care ritual for healthier hair!

SUQQU Gel Eyeliner Pencil (£20, cultbeauty.co.uk)

Maybelline Gel Mechanical Eyeliner (£4.99, boots.com)

Hourglass Mechanical Gel Eyeliner (£17, feelunique.com)

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93%

... how many drain blockages are caused by disposable wipes!*

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*STAT FROM WATER UK

Make your eyes pop with the latest liners that won’t drag delicate skin

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24/05/2021 14:36

Expert advice on

SUN SAFETY We speak to a skin cancer specialist to find out how to stay safe in the sun, as well as take a look at the latest in high-protection sunscreens.

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‘It’s difficult to avoid the sun entirely, and it does have its benefits, including getting that important vitamin D dose,’ says Jo Stoddart, cancer specialist at Bupa UK. ‘But it’s vital to be aware of the potential dangers. Taking care in the sun could prevent most cases of melanoma.’

CAUSES OF SKIN CANCER

Melanoma is a type of cancer that starts in the pigment cells in your skin – called melanocytes – and can spread to other parts of your body. Thought to be mainly due to sun exposure, melanoma is increasing and unfortunately in some cases can be life-threatening. ‘There are more than 15,000 new cases of melanoma diagnosed every year in the UK. It’s the fifth most common cancer in the UK, with rates having more than doubled since the early 1990s,’ says Jo. While the increase has now slowed down, rates of melanoma are still expected to rise over the next 10 years. Certain genetic factors increase your risk of developing melanoma,

WORDS: KATY SUNNASSEE AND MADDY TRIGG. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK

E ALL undoubtedly need a healthy level of UV exposure in our lives. Not only does UBV hitting your skin cause the production of the hormone vitamin D (yes, technically it’s a hormone), which is crucial for immunity and a host of other bodily functions, but UV light also triggers happy chemicals to be released into your skin and bloodstream. The sun helps you relax, as you’ll know only too well if you’re currently stretched out on a sunlounger on holiday! However, as with most things in life, too much of a good thing ends up not being so good. And too much sun causes skin to burn, which is bad news – especially when it comes to malignant melanoma, aka skin cancer. This is why it’s good to turn to sunscreen if you’re going to be outdoors for a long period of time. And, it’s worth revisiting the sunscreen you’re using to make sure it’s doing a good job.

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19/07/2021 18:45

BEAUT Y | SKIN CANCER

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including having a larger number of moles or moles that are atypical. Additionally, if you have pale skin, red or blonde hair and blue or green eyes, you are at a greater risk than those with dark features. ‘Family history is also important when it comes to your risk, with it playing a part in around one in 10 cases of melanoma,’ adds Jo. Excessive exposure to sunlight or UV radiation from sunbeds is the main environmental factor that can cause melanoma. ‘If you have had severe sunburn or intense exposure to the sun in the past, particularly in childhood, then you are also at a higher risk,’ says Jo.

SIGNS OF MELANOMA

Melanoma may start in an existing mole on your skin or it may create a new, abnormal mole. There are key signs to look out for when checking your moles, which you should do on a monthly basis. Jo suggests employing the ABCDE checklist when checking, which should flag up the signs that your mole could be a melanoma one (see box out below). If you notice that something isn’t quite right, such as a new, painful or changing mole or freckle, it’s a good idea to speak to your GP. ‘When it comes to cancer, early diagnosis can have a positive impact on the longterm prognosis and survival rates. It may be nothing, but it’s always important to check, if only to give yourself peace of mind,’ says Jo. Mole checklist Use the ABCDE checklist when checking your moles: A Asymmetry – one half of the mole looks different to the other. B Border irregularity – the edges are uneven or jagged. C Colour variability – the mole is a mixture of different colours. D Diameter – the mole is bigger than 6mm across. E Evolution – the mole has changed in size, shape or colour.

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SAFETY FIRST Skin cancer specialist Jo Stoddart shares her top tips for staying safe in the sun… ● Apply at least two tablespoons of sun cream if you’re covering your whole body to give yourself full coverage. ● Cover up with suitable clothing if you’re spending an extended amount of time in the sun. Use a hat and UV protective sunglasses. ● Avoid the sun between 11am and 3pm when it’s most intense and can cause the most damage. ● Always wear a sunscreen with a high factor. Go for sun cream with an SPF of at least 30 if you’re out in strong sunlight and a high UVA protection of at least four stars. ● Check your sunscreen isn’t past its expiry date. Also, throw it out if it’s been opened and older than two years.

● Never spend longer in the sun than you would if you weren’t wearing any sun lotion at all. Most people are surprised to hear this, as they think they can stay out for extended periods of time just because they’re wearing sunscreen. ● If you do get burnt, cool your skin with a cold shower. Moisturise the affected areas with aftersun or aloe vera. Drink plenty of water to rehydrate and limit the risk of sunstroke. It usually takes around seven days for sunburn to fully heal. To limit further damage, cover up the affected areas, avoiding direct contact with sunlight, which can further irritate skin, even through windows.

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19/07/2021 18:45

BEAUT Y | SKIN CANCER

TOP OF THE PRODUCTS The latest SPFs with added skincare benefits…

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Protect from UV and blue light with SOS SPF50 Sun Cream (from £5, sosserum.co.uk). Packed full of vitamins and antioxidants, this cream is sheer and fragrance free.

Want to still wear make-up? Try grüum skida Daily Defence Lotion SPF50 (£9, beautybay.com), which you can apply under make-up for a smooth, ultralight finish. Rich in vitamin E, this lotion moisturises and protects.

Struggling with oily or troublesome skin? PCA Skin Weightless Protection Broad Spectrum SPF45 Suncream (£40, pcaskin.co.uk) is a lightweight moisturising sunscreen, containing milk thistle and caffeine to hydrate and protect without causing breakouts.

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Combining sun protection with anti-ageing ingredients, Salt & Stone SPF50 Natural Mineral Sunscreen Lotion (£20, amazon.co.uk) contains zinc oxides, along with avocado and rosehip seed oils to nourish.

Can’t match your sun cream with your skin tone? Osmosis Protect Broad Spectrum Sunscreen (£38.50, harveynichols.com) matches to anyone’s skin tone and is free from nanoparticles, which can penetrate the skin. Perfect for sensitive skin, Kalme Day Defence Cream SPF25 (£19.95, kalme.co.uk) contains caper extract to moisturise and protect. It’s proven to reduce the appearance of redness by up to 70 per cent.

Blendable and lightweight, Evolve Climate Veil Tinted SPF20 Moisturiser (from £16, evolvebeauty.co.uk) protects and hydrates thanks to vitamin C and polyphenol-rich lingonberry plant stem cells. Katherine Daniels Daily DNA Defence SPF30 (£50, katherinedanielscosmetics.com) actively repairs sun-damaged DNA in your skin. Infused with chamomile extract, the cream also soothes visible redness.

New MÁDARA SPF50 Pro-Active Mineral Sunscreen Stick (£17.75, madaracosmetics.com) is rich in minerals and antioxidants and is perfect for popping in your handbag for application on the go. Enhance your natural radiance with MONAT Sun Veil Daily Mineral Protection SPF30 (£38, monatglobal.com). The non-greasy formula moisturises, while physical zinc oxide shields from UV rays.

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The Cancer Direct Access service is the UK’s most comprehensive selfreferral service. It covers the most common cancers, including skin. If you experience a worrying symptom, you can be referred to a specialist immediately, without the need for a GP referral.

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New florence by mills Feed Your Soul Berry in Love Pore Mask (£19, beautybay.com) contains antioxidant-rich watermelon extract and willow bark. It is perfect for destressing skin, with its fruit-infused formula moisturising and rejuvenating the face.

Boost your morning shower routine with the fragrant Awesome Botanical Sweet Orange Whipped Soap (£8, awesomebotanical.com). This jar of soap looks almost too good not to eat. The whipped, fluffy consistency forms a soft lather to give your body a smooth and zest-smelling finish.

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Hello FRUITY BEAUTY! ✦ Give your lips and cheeks a healthy glow with Dr Lipp Superfood Elderberry Tint (£6.99, drlipp.com). Made with all-natural ingredients, including elderberry, this tint adds a subtle splash of colour to your lips. Try applying a couple of coats to achieve a burgundy shade that lasts all day. 84 TOPSANTÉ

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These fruit-infused goodies will freshen up your routine, top to toe.

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Ideal for oily and acne-prone skin, Wow You! Tropic Like It’s Hot Pineapple & Vitamin C Aha Bha Scrub (£14.40, wowyou.com) helps prevent breakouts and dryness. The whipped, creamy texture also contains papaya to act as an exfoliant and it smells like a tropical paradise.

Packaged in eco-friendly materials to help reduce single-use plastics, the Beeutiful Mango Lip Balm (from £3.50, beeutiful.co.uk) will keep your lips kissably soft. Flavoured with the delicious taste of fresh mango, this lip balm helps relieve chapped lips in less than 24 hours after first application. Facebook.com/TopSanteMagazine

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19/07/2021 18:40

BEAUT Y | FRUIT

Keep your mitts smooth with Lanolips Lemon Hand Cream Intense (£8.99, lookfantastic. com). It transforms dry hands and nails, leaving a veil on the skin for continual moisture, thanks to lanolin from sheep’s wool.

Banish dry, dull skin with Sand & Sky Australian Emu Apple Dreamy Glow Drops (£50.90, sandandsky. com). Packed full of antioxidants and vitamin C, this moisturiser absorbs easily and leaves your skin glowing after every application.

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Designed specially to sooth under-eye redness and irritation, the Shangpree Ginseng Berry Eye Mask (£40, beautyandseoul.co.uk) uses cherry and cranberry extracts to give your eye area a youthfullooking glow, as well as soothing relief from hay fever.

WORDS: MADDY TRIGG

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Brighten your complexion with the VEGAN by happy skin Pineapple + Vitamin C Serum (£24.90, veganbyhappyskin.com). Infused with rich pineapple extracts, this daily serum uses high levels of vitamin C to leave your face feeling smooth and hydrated.

Struggling to tame frizzy hair? Umberto Giannini Banana Butter Shampoo (£8.25, umbertogiannini.com) might be the answer. Packed with natural oils and banana extract, this shampoo maintains your natural texture while adding shine.

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Want brighter, fresher-looking skin? Look no further than The Body Deli Blueberry Fusion Micro Scrub (£39.95, abeautifulworld.co.uk). This exfoliating serum is jam-packed with fruity goodness, ranging from pomegranate and black cherry to acai berry and wild blueberry. Looks good enough to eat! TOPSANTÉ 85

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19/07/2021 18:40

ADVERTISING PROMOTION

Using natural therapies to manage my PCOS helped me find my dream job When Amie Charraudeau, CNM nutritional graduate, used natural therapies, exercise and supplements to address her PCOS, she decided to turn her passion into a career.

TAKING BACK CONTROL

My mum inspired me to try natural therapies, persevering even when I told her I wasn’t interested. But after years of living in denial, I decided I was the only person who could make these changes and started researching the effects of diet and exercise. I removed all refi ned sugars and carbohydrates from my diet and added plenty of vegetables. I exercised at the gym daily and within four months I’d lost two stone. I added herbal supplements, became adventurous CNM has a 22-year track record training successful natural health practitioners, in class and online, with colleges across the UK and Ireland. To find out more, visit cnmcourses.com or call 01342 777 747. ● Scan the QR Code to watch a free CNM lecture.

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with healthy meals and listened to my body. My periods returned, my skin and energy improved, the weight kept coming off and my body shape changed, motivating me further to manage my own health. I’ve kept my weight at optimal levels, which is key to my hormonal balance, and I’ve had three children without any issues.

EMPOWERING OTHERS

After experiencing fi rst-hand the difference nutrition can play in health, I enrolled on a naturopathic nutrition course at the College of Naturopathic Medicine (CNM). The course structure allowed me back into education and the career I wish I’d always had. The 200 hours of clinical experience were fascinating and the knowledge and confidence I gained between the fi rst year and third was amazing. I now run my own company, Surrey Nutrition, with a focus on women’s health. It’s a privilege to be able to listen and support women to use the tools that helped me, and to see the changes in them. The sense of empowerment they gain reminds me of myself once I’d learned how to manage my health.

EDUCATION AWARDS 2021

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PHOTOGRAPHY: HESTER B PHOTOGRAPHY AND GETTY IMAGES AND SHUTTERSTOCK

Y FIRST GP VISIT FOR problematic menses was at aged 14 and I was diagnosed with PCOS (polycystic ovary syndrome) at 19. What followed was numerous visits to GPs, gynaecologists and endocrinologists. I was prescribed the contraceptive pill, metformin, the coil, antidepressants and painkillers for painful periods. No nutritional/lifestyle advice was offered. I gained a lot of weight, my periods stopped, I developed acne, and had mood and liver problems. Eventually, a gynaecologist told me I was unlikely to ever conceive naturally.

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20/07/2021 16:07

TOP

NOURISHMENT As harvest time approaches, make the most of sunny days and nature’s produce.

WORDS: YVONNE MARTIN. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES

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BOOST BRAIN AND BODY Targeted nutrition comes in all shapes and sizes. New Vite Naturals Vite Body and Vite Brain have been launched as both supplement capsules and handy snack bars (£25 for 60 capsules and £25 for a 12-pack of bars, vitenaturals.com) to keep you fuelled. The Body range includes prebiotic fibres and live cultures for good gut health, while the Brain range contains nutrients to help promote alertness. Both are made from nutrient-dense, plant-based ingredients, the packaging is fully recyclable and the brand plants a tree for every online order.

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PIZZA FOR VEGANS

CAKE OR CORN?

A delicious slice of pizza is hard to refuse. Now there’s a new, convenient option that let’s vegans experience just that. The Dr Oetker Ristorante Pizza Margherita Pomodori (£2.50, tesco.com) has been certified by The Vegan Society. The frozen pizza is plant-based and has a thin, crispy crust topped with pesto-style garnish and sun-dried tomatoes, so it’s full of Italiano flavour.

If popcorn is your thing, why not try the new Popcorn Kitchen (£2.99 for a 100g sharing bag, hollandandbarrett.com) flavours that sound more like lovely cakes: Chocolate Orange, White Chocolate & Raspberry and Salted Caramel. Delish!

PACK SOME PROTEIN

DRINK YOUR VITAMINS Though too much fruit juice isn’t great – it’s better to eat the actual fruit so you benefit from the fibre – we’re all partial to a refreshing summer juice, so why not go for one with added benefits? The new Coldpress super juice and smoothie ranges include added vitamins B, C, D and E. Plus, cold-pressed juices maintain their vitamins and minerals. Try the Coldpress Cherry Apple Super Juice (£1.99 for 250ml, cold-press.com) for a taste of harvest time. 88 TOPSANTÉ

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If you avoid eating gluten – and even if you don’t – these new BFree High Protein Wraps (£3 for 4, bfreefoods. com) could make a useful and energy-boosting addition to your packed lunch repertoire. They are made with chickpea flour, as well as rice and pea proteins, and contain 12g of protein or more each. Add some beetroot falafel, salad and houmous to keep hunger at bay all afternoon.

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19/07/2021 19:26

NOURISHMENT | NEWS

COURGETTE AND QUINOA BURGERS If you’re making the most of the last days of summer with a cheeky barbecue, why not try this meat-free burger for a super-nutritious option? This burger recipe from Linwoods Health Foods (linwoodshealthfoods. com) will keep well once cooked in the fridge for up to three days in a seal-tight container or you can make them the night before and then cook from the fridge. They will just take an extra few mins to heat through. MAKES 4 BURGERS ■ Linwoods Milled Flaxseed, Almonds, Brazil Nuts, Walnuts & CoQ10 14g

■ Water 90ml ■ Quinoa 280g, cooked, drained and cooled ■ Buckwheat or oat flour 40g ■ Courgette ½, finely grated ■ Garlic powder ½ tsp ■ Cumin ½ tsp ■ Sunflower seeds 40g, toasted ■ Tahini 15g, runny ■ Pink Himalayan rock salt ½ tsp TO SERVE ■ Beet juice 3 tbsp ■ Yoghurt natural or non-dairy, plain ■ Pink Himalayan rock salt to taste ■ Cucumber 1, thinly sliced ■ Lettuce ■ Buns of choice 4

1 Mix together the flax and water and set to one side for 15 mins until ‘eggy’ in consistency. 2 If using the oven, preheat to 180°C/ gas 6. Combine all the main ingredients, including the ‘eggy’ flax water, in a bowl. Divide into four balls, flattening between the palms of your hands to form patties. 3 Bake the patties in the oven for 20 mins or pan fry/grill/barbecue for 5 mins each side. 4 Meanwhile, mix the beet juice and yoghurt, then season to taste with the rock salt. 5 Place the beet yoghurt on the bun bases, top with the quinoa burgers, lettuce, cucumber and bun lid. Enjoy! TOPSANTÉ 89

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Minimal effort,

MAXIMUM ENJOYMENT Whether you’re looking to rebalance your hormones through intermittent fasting or create healthy, tasty meals that don’t take oodles of time, nutritionist Gabriela Peacock has you covered.

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20/07/2021 18:05

NOURISHMENT | EASY MEALS

ANYTIME BAKED EGGS It is joyful how quick and simple this recipe is. Not only does it work brilliantly as a shared brunch, it is particularly good for any lurking hangovers, as smoked salmon is one of the best sources of omega-3 and will help the liver cleanse the body of the remnants of last night’s revelry. As for tomato and basil, it’s one of my all-time favourite combinations. Fresh, clean and so easy, this dish practically makes itself. Serves 2 ■ Olive oil 1 tbsp ■ Spinach about 40g, chopped ■ Smoked salmon 80g ■ Cherry tomatoes 100g, chopped ■ Basil small handful ■ Eggs 4, large and organic or free range 1 Preheat the oven to 220°C/gas 7. Grease 2 small ovenproof dishes with the oil. 2 Line one with the spinach and smoked salmon. Line the other with the tomatoes and basil. Crack two eggs over each filling and season with sea salt and freshly ground black pepper. Bake for 8 to 10 mins, or until the whites have set and the yolks are still oozy.

THINK PINK!

The pink colour of salmon comes from its rich levels of a protective antioxidant called astaxanthin. This compound has been linked to lowering the risk of heart disease by improving cholesterol and working in combination with the omega-3 fatty acids to protect the brain and nervous system.

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DID YOU KNOW?

A 113g portion of prawns contains an incredible 103 per cent of your recommended daily intake of selenium. This mineral is an antioxidant, so it fights free radical damage, helps repair DNA and keeps your immune system strong.

LOW-CARB PAD THAI This is a healthy alternative to the traditional Thai favourite. The dish contains plenty of fibre and nutrients from the vegetables and is satisfyingly filling, while still being low in calories. Once the ingredients have all been chopped and prepped, it cooks in a flash. Serves 2 ■ Sesame oil 1 tsp ■ Egg 1, beaten ■ Garlic clove 1, crushed ■ Ginger 2cm, fresh, peeled and grated 92 TOPSANTÉ

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■ Red chilli 1, deseeded and thinly sliced ■ Carrots 2, spiralised ■ Courgettes 2, spiralised ■ Bean sprouts 40g ■ Prawns 200g, raw and peeled ■ Lime 1, juiced ■ Fish sauce 1 tbsp ■ Coriander or Thai basil small handful, fresh and torn or chopped ■ Cashew nuts 1 tbsp, chopped 1 Place a wok over a high heat and, when hot, add the sesame oil. 2 Quickly stir-fry the egg, garlic, ginger and chilli, constantly keeping things

moving until the egg is scrambled (this will be a matter of seconds, so keep an eye on it – things can incinerate at speed in a wok). 3 Add the spiralised carrots and courgettes, and cook, stirring constantly, for a minute or so. 4 Add the bean sprouts and prawns and cook for a further 2 mins, until the prawns have turned pale pink. Make sure any liquid from the vegetables has cooked away. 5 Squeeze over the lime juice and add the fish sauce. Serve immediately garnished with the coriander or Thai basil and the cashew nuts. Facebook.com/TopSanteMagazine

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20/07/2021 18:05

NOURISHMENT | EASY MEALS

BROAD BEANS, FETA AND CHILLI ON TOAST If toast for breakfast in the morning is a favourite, this recipe will appeal. There’s a lot to play with in this recipe – use edamame instead of broad beans if you prefer, or add an egg for a more filling option.

WHY YOU SHOULD EAT THIS… Broad beans are a rich source of fibre and B vitamins, so will energise you for the day, while feta is not only low in calories and fat, it contains beneficial bacteria and calcium, which is good for bone health.

Serves 2 ■ Broad beans 150g, fresh, podded or frozen ■ Feta 20g ■ Rocket small handful ■ Garlic clove 1 ■ Extra virgin olive oil 1 ½ tbsp ■ Lime 1, juiced ■ Pumpernickel or rye bread 4 small slices, toasted ■ Chilli flakes pinch 1 Add the beans to a saucepan of salted boiling water and cook for 3 mins. Remove from the heat, drain and run the beans under cold water until they’re cool. If you’re using fresh broad beans, remove each bean from its tough outer skin. Fiddly, but worth it. 2 Put half the beans, most of the feta, the rocket, garlic, oil and lime juice into a food processor and blend until smooth. Add the rest of the beans and briefly pulse until they are in chunky bits. 3 Spread the mixture onto your chosen toast, season well with sea salt and freshly ground black pepper, crumble over the rest of the feta and sprinkle over the chilli flakes.

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BREAD-FREE BURGER WITH SAUERKRAUT With a few tweaks, it is possible to have something similar to a regular burger – except this one isn’t drenched in fat and squashed between a carb-tastic bun. Any lean minced meat works for this recipe and adding a spoonful of sauerkraut is a great alternative for gherkin lovers, particularly as it helps maintain a healthy microbiome. ■ Sesame oil 1 tsp ■ Rapeseed oil 2 tsp ■ Red onion ½, finely chopped

■ Mushrooms (button, chestnut, shiitake) 100g, finely chopped ■ Minced beef (5% fat) or turkey 250g ■ Rosemary 2 tsp, finely chopped ■ Gem lettuce 1, leaves separated ■ Sauerkraut 1 tbsp, optional ■ Cucumber 6 slices ■ Tomato purée 1 tsp per burger 1 Heat half the oil in a frying pan over a medium heat. Add the onion, mushrooms and a splash of water, and cook for 5 mins, stirring occasionally,

until they have softened. Set aside in a bowl until cool enough to handle. 2 Mix the minced beef or turkey and rosemary into the onion and mushrooms, seasoning well. Divide the mixture and shape into 2 burger patties about 2cm thick. 3 Add the remaining oil to the pan over a medium-low heat and fry the burgers for 10 mins, turning every couple of mins so they cook through. 4 Serve wrapped in the lettuce leaves and topped with sauerkraut (if using), cucumber slices and tomato purée.

SWITCH IT UP!

Try swapping tomato ketchup with tomato purée as it is high in lycopene, a carotenoid antioxidant that supports healthy lungs and is much better for you than sugary ketchup. Use liberally.

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20/07/2021 18:06

NOURISHMENT | EASY MEALS

VEGAN PANCAKES WITH CHIA SEEDS & AGAVE I know, I know. You’re right. I AM spoiling you. These pancakes are gluten- and dairy-free and much healthier than their calorific cousins. They make a great weekend treat. A dollop of yoghurt is a nice little addition of protein that works deliciously with the berries. Serves 2 or 3 ■ Buckwheat flour 100g ■ Baking powder 1 tsp ■ Almond milk 220ml ■ Chia seeds 1 tbsp

■ Agave syrup 2 tsp ■ Coconut oil 2 tsp, at room temperature ■ Mixed berries handful ■ Lemon juice a squeeze 1 Mix the flour and baking powder together in a bowl. Add the nut milk, chia seeds, agave, half the coconut oil and the salt, then blend everything together thoroughly with an electric or hand whisk until the mixture is smooth and lump-free. 2 Melt the remaining coconut oil in a frying pan over a medium-high heat.

Add a small ladle of the batter and let it spread a little. After a minute it should start to colour, so flip it over and cook the other side until golden. Set aside on a warmed plate and work through the rest of the batter. 3 Serve with your favourite mixed berries and a squeeze of lemon juice.

BEAUTIFUL BERRIES

Blackberries are just coming into season, so if you can, go foraging for these fabulous late summer fruits and add to pancakes as they’re packed with vitamin C, high in fibre and a great source of vitamin K – just one cup of raw blackberries provides more than one-third of your RDA.

2 Weeks to Feeling Great, by Gabriela Peacock (£20, Kyle Books) is out now.

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NEW ISSUE OUT NOW!

JUST

£4.99 ORDER YOUR COPY TODAY Online at shop.kelsey.co.uk/IYH or call 01959 543 747

NOURISHMENT | PETA LEITH

VEG OUT!

WORDS: PETA LEITH. PHOTOGRAPHY: DAVID LOFTUS

Vegetarian food writer and pastry chef Peta Leith serves up corn tacos that are fresh, vibrant and zing with flavour.

CHARRED CORN TACOS WITH CREAMED FETA, PICKLED RED ONION, CHILLI, CORIANDER & LIME Serves 4 ■ Red onion ½, thinly sliced ■ Red wine vinegar 120ml ■ Corn on the cob 6 ■ Feta cheese 200g ■ Red chilli 2-3, deseeded and finely chopped ■ Extra virgin olive oil 2 tbsp ■ Vegetable oil 2 tbsp ■ Garlic clove 1, finely chopped ■ Mint leaves 3 tbsp, chopped ■ Coriander leaves 3 tbsp, finely chopped ■ Lime 1, zest and juice ■ Tortilla wraps 8, small ■ Little gem lettuces 2, shredded 1 Put the onions in a bowl and pour over boiling water. Sit for 2-3 mins, then drain. Pour over just enough red wine vinegar to cover them and set aside for a few hours. They will keep in the fridge for 2-3 days. 2 Bring a large pan of water to the boil. Add your corn on the cob and

boil for around 4-5 mins. Drain and leave to cool. 3 Use a fork to mash the feta, then add 1 finely diced red chilli and 2 tbsp olive oil, and keep mashing until it forms a spreadable paste. 4 When cool enough to handle, carefully slice the kernels off the cobs. Heat the vegetable oil in a frying pan and, when it’s really hot, add the corn. Cook over a high heat, turning occasionally, until the corn starts to colour. When it’s nicely coloured, add the garlic and cook for another min, stirring frequently. 5 Tip the corn into a mixing bowl, then add the mint, coriander, remaining chilli, lime juice and zest. Season generously with salt and black pepper. 6 Warm the tortillas briefly in a griddle pan. Spread the feta over the base of each wrap, then add the lettuce, corn and pickled onions. Top with a few extra coriander leaves and serve immediately.

EPTEMBER IS THE perfect time to eat corn on the cob, which is a fantastic source of dietary fibre, folic acid and vitamins A, B3 and C. These wraps are packed with fresh flavours to complement the corn; hot chilli, creamy feta, zingy pickled onions and lots of fresh herbs. Make the onions ahead of time if you’re able to. The Vegetarian Kitchen by Prue Leith and Peta Leith (£25, Bluebird) is out now.

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Soul-nourishing

SALADS

Whether you’re in training for a marathon or just run for fun, these salads from chef and keen runner Billy White, are perfect post-exercise pick-me-ups.

WATERMELON, CHARRED ASPARAGUS AND FETA SALAD I think this salad is hard to beat after a hot summer run. The slight bitterness of the asparagus and saltiness of the feta balance out the sweetness of the watermelon nicely. SERVES 4 ■ Cucumber 1, sliced lengthways ■ Asparagus 2 bunches, woody parts removed, halved ■ Extra virgin olive oil 4 tbsp ■ White wine vinegar 2 tbsp ■ Watermelon 1 medium, peeled and chopped into 2cm pieces ■ Feta 200g, crumbled ■ Red onion 1, sliced into thin rings and rinsed for 1 min in cold water ■ Basil leaves bunch ■ Turkish chilli flakes dried, to taste (optional)

1 Heat a dry, cast-iron frying pan over a high heat until smoking hot, then put the cucumber in, flesh-side down, and cook for 3-4 mins until the flesh is slightly charred. Remove from the pan, cut into uneven bite-size chunks and set aside in a large bowl. 2 Add the asparagus to the same pan and cook on a high heat, stirring continuously, for 4-5 mins until the asparagus has softened slightly and is evenly charred. 3 Mix the asparagus with the cucumber in the large bowl, along with the extra virgin olive oil, white wine vinegar and a pinch of salt. Add the chopped watermelon, then check that you are happy with the seasoning. 4 Divide the watermelon and asparagus salad among 4 salad bowls, then top with the crumbled feta, thin onion rings, basil leaves and Turkish chilli flakes (if using).

Thirst-quenching and gut-calming Watermelon is great for rehydration, and full of natural sugars and vitamin C, while the asparagus is high in fibre and, as a prebiotic, it encourages healthy gut bacteria. 98 TOPSANTÉ

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19/07/2021 19:02

NOURISHMENT | SAL ADS

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ENDIVE AND GORGONZOLA SALAD This is a play on the classic 1970s Waldorf salad. The pear and dried fig bring sweetness to balance the bitterness of the endive and salt from the cheese, while also adding some slow-burning sugars as a source of energy. Remember to remove the cheese from the refrigerator at least 30 mins before you plan to eat this salad, to allow it to get to room temperature.

SERVES 4 ■ White endive 4 heads, leaves separated and halved ■ White wine vinegar 1 tbsp ■ Extra virgin olive oil 2 tbsp, plus extra for drizzling ■ Figs 6, dried and quartered ■ Pears 4, ripe, cored and sliced ■ Gorgonzola 200g ■ Parsley handful, flat leaf and very coarsely chopped

1 In a mixing bowl, dress the endive leaves with the white wine vinegar, olive oil and some salt. 2 Divide the leaves between 4 shallow bowls or plates, then top each with the dried, quartered figs and slices of pear. 3 Spoon several blobs of gorgonzola onto each serving and finish with a sprinkling of the chopped parsley and an extra drizzle of olive oil.

A prebiotic boost The endive and gorgonzola are both prebiotics, helping to promote healthy and diverse bacteria in the stomach.

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NOURISHMENT | SAL ADS

SQUID, TOMATO AND AVOCADO SALAD WITH LIME AND CORIANDER Pan-fried or grilled with a salad, squid is impossible to beat. It’s a good source of protein and, although it may look intimidating, is easy to cook. If you ask nicely, your fishmonger or fish counter will clean and score the squid for you.

■ Romaine lettuce 1, coarsely chopped ■ Coriander bunch, fresh and chopped ■ Avocados 2 ripe, flesh only and cut into bite-size chunks ■ Chilli flakes pinch (optional)

SERVES 4

1 Combine the squid in a large bowl with a drizzle of olive oil and a pinch of salt. Set aside to marinate for 5 mins. 2 Combine the red onion in a mixing bowl with a pinch of salt and the lime juice. Leave the ingredients to get to know one another for 10 mins. 3 Add the tomatoes, lettuce and fresh coriander to the onion mixture.

■ Squid 2, cleaned and scored ■ Extra virgin olive oil for drizzling ■ Red onion 1, finely diced ■ Limes 2-3 – 1 juiced, 1-2 cut into halves or wedges to serve ■ Tomatoes 1 kg, mixed (ideally on the vine) and chopped into chunks

4 Heat a cast-iron frying pan over a high heat until smoking hot, then add the marinated squid to the pan (you may want to do this in 2 batches). Sear for 1 min on each side until the body flesh has curled up and the tentacles have a little golden colour, then remove from the pan. 5 Chop the squid into bite-size pieces and add to the salad. 6 Finally, add the avocado to the salad, along with a glug of olive oil, then taste to see whether you need to add more salt or lime juice. Arrange in 4 shallow bowls and serve sprinkled with chilli flakes (if using), with lime halves or wedges on the side.

Superb squid When not served fried, squid offers many health benefits. The seafood is low in calories and fat, while high in protein and a good source of vitamin B12, iron, phosphorus and copper.

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RAINBOW TROUT, POTATO AND EGG SALAD WITH HORSERADISH DRESSING Rainbow trout is an excellent source of protein and is high in omega-3 fatty acids, which are essential for a healthy heart. The horseradish gives this a great kick and the salty little bursts of trout roe is lovely. SERVES 4 ■ New potatoes 400g ■ Eggs 4 ■ Sour cream 100g ■ Extra virgin olive oil 2 tbsp, plus extra for drizzling ■ Dijon mustard 1 tsp ■ Lemon 1, juiced ■ Horseradish 50g, fresh and peeled ■ Watercress 100g, loosely picked ■ Rainbow trout 400g, steamed ■ Red onion 1, sliced into rings and rinsed in cold water for 1 min ■ Trout roe 50g (optional) 1 Boil the new potatoes in a saucepan of lightly salted water until just tender – about 10 mins. Drain and set aside. 2 Meanwhile, boil the eggs for 6 mins in a separate saucepan of water. Drain and cool under running water, then peel and halve. 3 In a small bowl, combine the sour cream, olive oil, mustard and lemon juice. Use a fine grater or microplane to grate in the horseradish, reserving some for the garnish (put in as much as you feel comfortable with). Add a pinch of salt, then gently mix in the potatoes, trying to avoid breaking them up too much. 4 Divide the dressed potatoes among 4 salad bowls or plates or spread over a large serving dish. Top with the watercress and gently flake over the trout. Top with the egg halves, red onion rings and a few dots of trout roe (if using). Finish with a drizzle of olive oil and the reserved grated horseradish. 102 TOPSANTÉ

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Did you know? Cold or room-temperature boiled potatoes are higher in dietary fibre and a slower burning carbohydrate than when eaten warm. This is because of the resistant starch, which increases when potatoes are cooked and then cooled. Facebook.com/TopSanteMagazine

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NOURISHMENT | SAL ADS

ROAST CAULIFLOWER, CHICKPEA, OLIVE AND POMEGRANATE SALAD WITH HOUMOUS This salad is commonplace in Turkey. Chickpeas, and in fact all pulses, are an excellent source of vegetarian protein, while the cauliflower is high in fibre.

■ Cumin seeds 1 tsp, crushed and roasted ■ Garlic clove 1, crushed with a little salt ■ Extra virgin olive oil 4-5 tbsp ■ Lemon a squeeze

SERVES 4 ■ Cauliflower heads 2, separated into quite small florets ■ Extra virgin olive oil 3 tbsp, plus extra for drizzling ■ Chickpeas 400g, canned, drained and rinsed ■ Kalamata olives 200g, drained, stones can be left in or taken out ■ Lemon 1, juiced ■ Pomegranate 1, seeds ■ Parsley large handful, flat leaf, leaves FOR THE HOUMOUS: ■ Chickpeas 200g, canned, drained and rinsed ■ Tahini 2 tbsp Sign up to our newsletter at topsante.co.uk

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1 Preheat the oven to 220°C/Gas 7. 2 Put the cauliflower florets into a roasting pan, drizzle with 2 tbsp olive oil and season with a pinch of salt. Roast for 10-15 mins until golden brown, stirring once or twice so that they colour evenly. 3 Meanwhile, make the houmous. Pulse the chickpeas, tahini, cumin and garlic in a food processor until slightly broken down. Add the olive oil and process until smooth (you may need to add a little extra olive oil). Season with a pinch of salt and a squeeze of lemon juice, then taste to see if you need to add more salt, lemon or garlic. (If you are planning on running later in the day, be careful

how much garlic you go for!) Set aside. 4 Remove the cauliflower from the oven and transfer to a salad bowl. Mix in the chickpeas and olives, then dress with the remaining 1 tbsp olive oil and the lemon juice. Season with a pinch of salt and a few grindings of black pepper. Leave the ingredients to get to know one another for 5 mins or so, before gently mixing in the pomegranate seeds. 5 To serve, spread the houmous over 4 plates. Pile the cauliflower salad on top of the houmous, top generously with the parsley, and finish with a drizzle of olive oil.

Recipes extracted from Eat, Run, Enjoy: Recipes for Running Performance and Pleasure, by Billy White (Bloomsbury, £22). Available now. TOPSANTÉ 103

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NOURISHMENT | COLUMNIST

THE MINDFUL EATER

What to eat in menopause Night sweats, low mood, brain fog? Our Mindful Eater, Sam Rice, has the scoop on the best foods to help you through the menopause. Follow Sam on Instagram @midlifekitchen.

WORDS: SAM RICE. PHOTOGRAPHY: GETTY IMAGES AND SHUTTERSTOCK

ATING WELL IS important at any stage of life, but if you’re entering your middle years, it can make a profound difference to your quality of life. From mood swings to hot flushes, aching bones and joints to crushing low energy, how and what you eat can help reduce your menopausal symptoms. The British Dietetic Association advises that women aged between 45 and 55 (although menopause can occur outside this age bracket) should aim to eat a healthy, balanced diet, including at least five portions of differently coloured fruit and vegetables a day, plenty of fibre-rich wholegrain foods, fish, unsalted nuts, peas and beans. Bone density is another key concern in midlife as oestrogen levels drop. Half of all women over the age of 50 will break a bone because of osteoporosis, so try to aim for two to three portions of calcium-rich foods every day, such as 200ml semi-skimmed milk, a matchbox-sized piece of cheese or an unsweetened yoghurt. Stimulants such as tea, coffee, alcohol and chocolate may trigger hot flushes, especially when taken at night. Sign up to our newsletter at topsante.co.uk

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Spicy foods can also make hot flushes worse so try avoiding chilli peppers, jalapenos and cayenne, and see if it helps. Another thing to consider is upping your intake of plant oestrogens (also called phytoestrogens), which have mild oestrogen-like effects and may help as natural oestrogen levels decline. Foods rich in phytoestrogens include soy products, wholegrains, seeds, nuts and legumes, such as beans and lentils. But remember, good nutrition is just the fi rst line of defence when it comes to navigating the menopause. It is not a substitute for medical interventions that may be necessary, such as HRT. If menopausal symptoms are affecting your quality of life, it’s important to seek help and advice from your GP or a menopause specialist. Visit thebms.org.uk to fi nd a menopause specialist near you.

Sam x The Midlife Method: How to lose weight and feel great after 40, by Sam Rice (£14.99, Headline Home) is available now.

THE BEST FOODS TO MANAGE MENOPAUSE BROCCOLI This contains the phytochemical indole-3carbinol (I3C), which increases oestrogen metabolism. Boil and use in a salad with cooked quinoa and dried cranberries. SOY Edamame, tempeh and tofu are rich in isoflavones, a type of phytoestrogen. Frozen, podded edamame beans make a nice change to peas and can be used as the base for houmous. FLAXSEEDS These are wonder seeds for midlife, thanks to the phytoestrogen. Grind up the seeds and add to smoothies, or buy already ground as they are easier to digest this way.

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We love to hear from you. If you have a question for any of our experts, please email it to topsante.talkback@kelsey.co.uk.

SKIN EXPERT Dr Preema Vig is an advanced aesthetic doctor and runs Dr Preema London Clinic in Mayfair (drpreema.com).

I have suffered from sunburn in the past and feel the skin on my face never fully recovered. Are there any treatments available that can help with post-sunburned skin?

Absolutely! Skin resurfacing treatments, such as EndyMed FSR, can be ideal for crepey, sun-damaged skin on the face, eyes, neck and decolletage. FSR utlises micro trauma and rejuvenates skin from the outside-in, improving skin texture and luminosity. Another treatment would be the HydraFacial. It is a device that uses patented vortex technology, which deeply cleanses the skin and delivers potent botanical ingredients tailored to your skin. The cocktail of ingredients hydrate, replenish, rejuvenate and counteract damage caused by sun exposure. You can also repair sun-damaged skin at home by using products that are targeted to repair the skin. If you are looking for specific after-sun products for sunburn, look for ingredients such as aloe vera,

vitamins A and E, and shea butter. These ingredients calm sore skin and encourage repair, while replenishing lost moisture and reducing the appearance of redness. Some products may also contain lidocaine, which is an anaesthetic that relieves the pain of sunburn. If you are looking for a take-home product to treat sun-damaged skin, look for a reparative moisturiser, such as iS Clinical Sheald Recovery Balm (£52, dermacaredirect. co.uk) – the ultimate SOS emergency balm. It is designed to address the needs of compromised skin. The balm encourages skin recovery while drenching dry skin in hydration, resulting in 54 per cent faster restoration of healthy skin.

ingredients to look for in a sunscreen?

Sunscreen ingredients can be divided into physical compounds that block radiation or non-physical compounds that absorb radiation. Chemical sunscreens may include the following synthetic ingredients: oxybenzone, avobenzone, octinoxate, octocrylene, salicylate, homosalate, benzophenone and octisalate. Ingredients such as oxybenzone, octinoxate and salicylate are synthetic ingredients that are absorbed into the skin to filter and absorb UV rays. Because they are absorbed, this can lead to skin irritation. I recommend physical sunscreens that sit on top of the skin and contain ingredients such as titanium dioxide and micronized zinc oxide. Titanium dioxide is a UV-filtering ingredient and is very effective at blocking short-wave UVA and UVB rays. It is also non-irritating and suitable for sensitive skin. Zinc oxide is also used in physical sunscreens and blocks short-wave UVA and UVB rays, and also some long-wave UVA rays. It is water resistant and won’t break down when exposed to the sun. In addition, there are newer cosmeceuticalgrade formulations that combine antioxidant and hydration properties to protect and repair the skin.

WORDS: KATY SUNNASSEE. PHOTOGRAPHY: GETTY IMAGES AND SHUTTERSTOCK

ASK THE EXPERTS

are Q What the best

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ASK THE EXPERTS | YOUR QUESTIONS

‘Look for sunscreens that are labelled “broad spectrum” as only sunscreens that protect against UVA and UVB rays are legally allowed to use that label.’

What is the difference between UVA and UVB rays and do sunscreens protect against both?

UVB rays have shorter wavelengths and high energy levels and are associated with skin burning, whereas UVA rays have a longer wavelength and are associated with DNA damage, as well as skin ageing. Both UVA and UVB rays play a role in skin cancer as they damage the DNA in skin cells, which makes them more susceptible to the cancer, but UVB rays play the greatest role and can turn moles malignant.

It is important to ensure that the sunscreen you purchase protects against both UVA and UVB rays, as there would be an increased risk of serious damage to the skin if your product only protected against one of them. The SPF on a bottle of sunscreen tells you the amount of protection from UVB rays and, in the UK, a star rating tells you proportionally how much UVA protection is in a sunscreen. Five stars means an SPF15 will give you the same level of UVA and UVB protection, whereas three stars (the EU standard) tells you that your SPF15 will give you lower UVA protection than UVB. Also, look for sunscreens that are labelled ‘broad spectrum’ as only

sunscreens that protect against UVA and UVB rays are legally allowed to use that label. Sunscreens such as Skinbetter Science Sunbetter Sheer SPF56 Sunscreen Stick (£40, store.skinbetter. com) is 100 per cent mineral with non-nano actives. It not only has an extraordinary level of protection against UVA and UVB rays, but it protects against blue light, pollution and infrared radiation. You can also get some sunscreens that double up as make-up, such as Revision Skincare Intellishade Original (£55, revisionskincare.com), which is a tinted moisturiser with broad-spectrum SPF45 that protects the skin and gives a sheer mineral tint. TOPSANTÉ 107

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BEHAVIOURAL EXPERT

Roni Fraser is an internationally certified narcissistic abuse recovery coach (roniafraser.com).

can I know for Q How sure whether I’m living with a narcissist? Is there a checklist of traits?

There is an extensive checklist you can easily find by a simple Google search. Some people will exhibit all of the traits, others only a few. But what it really comes down to is how they make you feel in the relationship. Does your partner run hot and cold? Are they the most amazing loving and 108 TOPSANTÉ

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caring person one moment, unrecognisably distant and cruel the next? Do they put you down to make themselves feel better and despise everything that they used to love about you? Do they make you feel unworthy, unlovable and not good enough any chance they get? Are they making endless promises, but their actions never seem to match their words? Maybe they punish you with silent treatment, so ‘you learn your lesson’.

Victims of narcissistic abuse struggle with severe anxiety and a sense of overwhelming sadness and emptiness to the point it becomes impossible to carry out day-to-day tasks. If you are looking in the mirror and don’t recognise the person looking back at you anymore, if you are questioning your sanity and think that you are losing your mind, if you feel like you completely lost yourself, then that’s a very clear indication that you may be experiencing a narcissistic relationship. Trust your gut; you already know. Walk away immediately. Facebook.com/TopSanteMagazine

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ASK THE EXPERTS | YOUR QUESTIONS

the best Q What’s way to get out

HAIR EXPERT

of a relationship with a narcissist?

Domenico Casella is a senior colourist at Neville Hair & Beauty (nevillehairandbeauty.net) in Belgravia, London.

The only way to get out of a narcissistic relationship is going No Contact – no ifs and no buts. It’s rule number one of abuse recovery. It’s also one of the most difficult steps to take as the survivor is actually an addict, hooked on the most basic human desire: love. Going No Contact means literally cutting off the supply and going cold turkey. It may feel impossible, but the physical and emotional benefits will kick in pretty instantly. It’s like pulling a poisonous dart out of your arm. The truth is, they will never change, no matter how often they promise. And as long as you stay connected, you will not get better. Of course, there are situations where no contact isn’t possible due to logistics, such as shared custody or legal proceedings. In that case, the contact needs to be highly modified with no personal touch at all, ideally through a neutral third party or at least a co-parenting app. Walk away and find help. You are not alone in this. With the right tools and the right support, you can and will get back on your feet, regain your mental health and recover who you were always meant to be.

‘With the right tools and the right support, you can and will get back on your feet.’

from thinning hair, are there any treatments Q Iorsuffer haircuts I can have to help make my hair look fuller and promote growth?

We’ve seen a surge of people in the salon who suffer from hair loss and thinning hair and have come up with a multitude of options, starting with a haircut, such as a layered lob for a fuller look. This can be further accentuated with colour placement. Pairing a great haircut with face-framing highlights or sombré can help create depth and dimension to your hairstyle. It’s important to consider your hair type and the health of your scalp. At Neville, we have a scalp and treatment specialist who can assess the condition and your specific needs and cater bespoke treatments to target every case of cuticle and scalp damage. We also offer Hair Growth Mesotherapy at the Renée Lapino Clinic for people who suffer from longer term hair loss. This regenerative

hair treatment is completely painless and uses a mesotherapy pen to inject hair growth serum into the scalp – all without needles, just air pressure. The serum contains amino acids, vitamins and minerals that “awaken” dormant hair follicles, stimulating a reaction that includes new baby hair growth, as well as the thickening of the hair at the scalp. After injection, the treatment concludes with a 10-minute Champissage, or better known as an Indian head massage, to increase blood flow and stimulation to the scalp. There is no downtime, and this treatment takes 30 minutes. The recommendation is 3-6 treatments and results will develop over 8-16 weeks. Last but not least, rethink the way you dry and style your hair, blowdrying your hair using fingers only. TOPSANTÉ 109

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WOMEN’S HEALTH EXPERT Dr Shree Datta is a consultant obstetrician and gynaecologist for INTIMINA (intimina.com).

reaching menopause, I’ve felt a heaviness Q Since around my lower tummy that’s getting more uncomfortable as time goes on. Could it be a pelvic organ prolapse and, if so, is it treatable?

It’s always good to get any changes to your body checked over by your doctor or gynaecologist early, so that if there is a problem, we can treat it when it’s small. Here, your doctor will ask you some questions about the heaviness you are feeling. For example, is it bloating or related to opening your bowels? We’ll also ask about related symptoms, such as postmenopausal bleeding, urinary problems or abdominal pain, as well as reviewing your medical background. We will examine your tummy to check for any cysts or masses and

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examine your vagina to determine whether you have vaginal wall or uterine prolapse. Pelvic organ prolapse is treatable, but it’s important that you are investigated by a specialist so that we can apply the best treatment suited to your needs and type of prolapse. The types of treatment we’ll consider depend on what’s causing your heaviness. If it is pelvic organ prolapse, we’ll consider whether physiotherapy, weight loss, pessary treatment or surgery are the best options for you.

periods seem Q My to have gotten heavier and more painful in my 40s. Should I be concerned?

It’s very common to notice a change in your monthly cycle every so often, but if you’ve noticed a persistent change in the nature, duration or frequency of your periods, it’s definitely worth getting checked over by your doctor. Your doctor will consider whether you are taking any hormonal contraception or other medication, which can influence your periods, as well as exploring any relevant medical problems. Once they’ve made an assessment, they may send you to a gynaecologist for blood tests to check for anaemia and to make sure your hormonal levels are normal. In our gynaecology clinic, we would review these results, along with your smear test outcome, and also consider an ultrasound scan to identify changes, such as a polyp or fibroid in your womb. If any changes are found, we would discuss whether you need further investigations, such as a hysteroscopy or biopsy, medication or an operation to treat the problem.

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ASK THE EXPERTS | YOUR QUESTIONS

trying to lose Q I’m weight. Does when I eat meals really matter or make a difference?

NUTRITION EXPERT

Alison Cullen is a nutritional therapist for A.Vogel (avogel.co.uk).

heard that switching to a plant-based diet Q I’ve can ‘reverse’ heart disease. Is this true?

Cardiovascular disease begins with injury to the tissue lining blood vessel walls, accompanied by inflammation, oxidative stress and development of plaques. This is partly caused and exacerbated by poor dietary content. In 2014, research involving 198 volunteers with cardiovascular disease found that the disease can be improved – and even reversed – by a plant-based diet. The volunteers followed a diet free of fish, meat, dairy, processed foods, sugary foods and caffeine. Their advised diet comprised mainly wholegrains, legumes, lentils, vegetables and fruit. Those who sustained plant-based nutrition for an average of 3.7 years experienced a low rate of subsequent cardiac events – and 22 per cent saw a complete reversal of their condition. Certain greens are great for you. Research has found higher

consumption of cruciferous vegetables, such as broccoli and cabbage, is associated with less extensive blood vessel disease in older women. Those with a diet containing more cruciferous vegetables had a lower chance of having extensive build-up of calcium in their aorta (the major artery), which is a key marker for structural blood vessel disease. It may sound daunting to stick to plant-based food, but be reassured that even moderate changes, such as increasing your regular intake of fruit and veg, will help. A study of more than 135,000 people across five continents found that a moderate intake of fat, fruits and vegetables, and avoidance of high carbs, is associated with lower risk of death. To be specific about what constitutes ‘moderate’, the lowest risk of death is in those who consume three to four servings of fruit, veg and legumes a day.

Yes! This is a favourite strategy of mine, as it’s simple to implement, is proven by science and has benefitted my clients. My partner and I have always known this as ‘the 6 o’clock rule’, which means that in our house, eating should be over and done with by 6pm. These days it has a fancy name: early time-restricted feeding (eTRF). The rationale is that coordinating meals with circadian rhythms (your body’s internal clock) may help by reducing appetite and improving metabolic health. Research in 2019 showed that eTRF lowered levels of the hunger hormone ghrelin and improved some aspects of appetite. It also increased fatburning over the 24-hour day. The protocol followed in this study was tough with three meals eaten between 8am and 2pm. It’s also possible to gain benefits from a gentler schedule, such as the 6 o’clock cut-off, which still gives you a period of 14 hours fasting if you eat breakfast around 8am. This daily intermittent fasting helps with weight balance and cancels out the mindless snacking associated with evenings in front of the TV. I favour eating the main meal for lunch and a lighter evening meal. This ensures you use your main meal to power you through your afternoon, and your digestive system doesn’t have to process a large meal while you’re asleep. This means less digestionrelated sleep disturbance, which improves weight balance, as poor sleep is associated with craving carbs. TOPSANTÉ 111

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ADVERTISING FEATURE

EXPERT Q&A

Our experts share their wisdom on various health topics...

How can I get a good night’s sleep when suffering from menopausal overheating? A) The major problem leading to poor sleep is caused by overheating in bed. So, first thing you need to do is keep your bedroom as cool as possible. It’s best if it can be less than 18°C. Next, avoid all foam mattresses, which include memory foam. Foam is a closed cell

I don’t wish to appear vain, but is there a natural supplement that could help to counteract the visible signs of ageing? A) A: The great news is that yes there is. Beautivite (£24.50, beautivite.com) is a truly natural route to a younger, healthier look. Retaining a youthful appearance with glowing skin, shimmering hair and strong nails is every woman’s wish. Studies show

The ingredients of skincare products often sound similar to those in food products. Why is this and does it matter? A) The analogies between food and skincare are many. Keeping your food healthy is as important as your skincare because skincare products – particularly leave-on products – do get absorbed by your skin and can end up in your body.

I am looking for a unique birthday present for my best friend. Any ideas? A) Potter and Mooch is a small, family run business, offering a range of beautifully handmade gifts, jewellery and homeware. So it’s perfect if you’re looking for something special and a little different from the ‘norm’. The jewellery is hypoallergenic and nickel free, as well as being made in the

product, even if it contains air pockets, and acts as an insulator, which increases heat. Finally, try wool duvets and pillows. Wool is the only fibre on the planet that can regulate heat – even if there are two bodies in a bed. This is due to the construction of the fibres that have evolved over the years by sheep to regulate their temperature. Visit baavet.co.uk to find out more about wool duvets.

that adding collagen to a diet can combat the effects of ageing. Beautivite is a 100 per cent pure collagen supplement in powder form and can be added to hot/cold drinks or soups, cereals, yoghurts. Free from gluten, artificial colours, flavours and preservatives, lactose, salt and yeast. It’s the latest addition to the award-winning collagen ArthroVite range. Vist beautivite. com or call us on 0800 0181 282.

Anything unhealthy – whether eaten or applied to skin – even in small amounts can affect you. Poor food ingredients, poor skincare ingredients, pollution in the air, pehaps bad habits such as drinking alcohol or smoking, mean that your body can end up haivng to deal with a lot of stresses. Handmade Naturals products (website please) only contain 100 per cent natural, high-quality plant based ingredients.

UK. The earwings are super popular as they create an on-trend look with you only needing one piercing. Delivery is only £2.95 and parcels arrive within 1-2 days in the UK. Browse the stock online at potterandmooch.co.uk or call the order line on 01903 331744. Use code TOPSANTE for 10 per cent off your first order. Featured product is Jet ear climbers on 925 Sterling Silver at £22.

To be included in the Expert Q&A, contact michelina@tandemmedia.co.uk or call 01233 225357. 112 TOPSANTÉ

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STAY YOUNG AND BEAUTIFUL WITH BEAUTIVITE! Retaining a youthful appearance – with glowing skin, shimmering hair and strong nails – is every woman’s wish. Studies show that adding collagen to a daily diet can combat the effects of ageing to promote a genuine look-good, feel-good factor. Beautivite (£24.50) is a natural pure collagen supplement for women who want to look younger for longer. Also helps improve joint health and flexibility. A proven way to replace lost collagen – the most abundant protein in our bodies – from award-winning ArthroVite, the UK leader in collagen supplements.

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AUTUMN ESSENTIALS SOME HELP WITH LIFE’S CHALLENGES

Get healthy and happy with the latest wellbeing products to enhance your life.

Flower Essences are such great support for so many situations in life. They bring gentle but powerful changes to the way we think and behave, assisting you through the challenges you have to endure and getting you back on track so that you can enjoy life to the full. Saskia’s Flower Essences Box Set (£64 plus £3.70 P&P, saskiasfloweressences.com) is a gorgeous box set containing all of the brand’s tried-and-tested blends to help support you through most situations you will come across in life. Hand bottled and made in Somerset, the products contain the best of the plant kingdom.

Visit saskiasfloweressences.com to find out more.

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HEALTH | YOUR GOALS

YOUR TS TAKEAWAY

Ever read great health tips and mean to implement them but another month rolls around and you didn’t quite get round to it? It’s easily done! We’ve selected our fave tips from this issue so you can cut out the page and stick it on your fridge as a daily reminder! FOR ✔ PREPARE PERIMENOPAUSE WITH

THE RIGHT DIET

Perimenopause can last for up to a decade, so make sure you’re well-prepared by eating the right foods, such as nuts, seeds, lentils, beans and soy. These may help reduce the severity of certain symptoms thanks to their very mild human oestrogen mimicking effect. Turn to page 22 for further advice on what to eat in the years leading up to the menopause.

REMEMBER TO CHECK YOUR MOLES

✔

menopausal symptoms, such as hot flushes and anxiety, sage is one of the best. Find out why and how it could help you on page 42. 114 TOPSANTÉ

Reg - TS takeaway sp.indd 114

75%

…how many women experience hot flushes during menopause*. Find out how to manage menopausal symptoms, from page 33.

Add your own

Pick your favourite tips from the magazine or from topsante.co.uk to create a mini goals list for the next four weeks: GOAL 1

GOAL 2

GOAL 3

GOAL 4

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*HEALTHLINE

Melanoma may start in an existing mole on your skin or it may create a new, abnormal mole. Stay safe in the sun this summer and Want to use the ABCDE checklist when checking boost your mood? moles. Get the full checklist and our Wake up earlier top 10 sunscreens on page 80. Getting up an hour earlier can lower your risk of depression by 23 per cent, according to US Supplement with research. Hit the sack an hour earlier, so your sleep sage ‘midpoint’ is an hour While many herbs can help earlier. See page 9 with alleviating for more.

CUT OUT AND STICK TO FRIDGE!

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@TopSanteUK

20/07/2021 12:36

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