Health magazine autumn 16

health ISSN 2040-4484 Autumn 2016

Be an

EVERYDAY ATHLETE Embrace the ‘little and often’ approach to exercise

LOATHING

loving TO

Top tips to help turn your confidence around

THINK POSITIVE Why it pays to change your mindset

Discover

Is it time to give carbs a second chance?

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wellness Simple ways to feel happier Health Magazine 2016 and healthier thisAutumn autumn

1

Take control of your thyroid health with a comprehensive test you can trust

Thyroid disorders are thought to affect 1 in 20 of us, causing a range of problems including fatigue, weight issues, anxiety, hair loss and dry skin. At Medichecks we offer the widest possible range of tests, allowing you to take control of your own health. What’s more, our online results tracker allows you to follow your health journey over time.

Order your thyroid test at2 mythyroidchecks.com Health Magazine Autumn 2016

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W

elcome to the autumn issue of Health Magazine. With

5.Thyroid health

autumn well and truly upon us, thoughts often turn to cosy nights in and rainy, lazy duvet days, often to the expense of our motivation for all things healthy. Luckily, comfort

6. Floor it

Thyroid testing - get the full picture

food doesn’t have to be off limits this autumn, as we take a closer look at how to put carbs and treats back on the

7. Keep abreast of your health

Restore your pelvic floor after childbirth

menu (page 8 and 9) without sacrificing the scales! If your activity levels have been on the decline of late, fear not, as we’ve

8. Carbtastic

Take control of your breast health

got some simple and effective ways to incorporate exercise into your daily life (page 15), not to mention top tips for rest and recovery post-workout (page 19). Above all, wellness is key, and as we have discovered, this can come from the smallest of changes (page 24). Attention to hydration (page 12) and digestion (page 10) can certainly help towards this as well, as can the confidence and vitality to come from inner confidence (page 14) or even perhaps addressing those unresolved health issues, whether it’s a thyroid disorder (page 5), sleep problems (page 18) or a problem related to intimate health (page 16). Hopefully you’ll find some pointers to help you make some positive and informed decisions!

9. Treat time

Is pasta back on the menu?

10. Good gut health

A little (healthy) indulgence goes a long way

12. Go with the flow

How to improve your digestion

14. Self loving

The key to hydration

15. Become an everyday athlete

Turn your confidence and happiness around

Enjoy the issue.

Caroline Seekings

16. Vaginismus

With a little and often approach to exercise

Editor

18. Sleep sectrets

A closer look at the symptoms and solutions

24

19. Running on empty

Four ways to improve your sleeping habits

20. Break the habit

How to rest, repair and recover after training

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21. Pro-protein

Give your lunch a make over

16

22. Autumn beauty How to get your daily quota

24. Discover wellness

Seasonal solutions to more radiant skin

26. In praise of ...

Have a happyy, healthy autumn Martial arts

health ISSN 2040-4484 Autumn 2016

Be an

EVERYDAY ATHLETE

LOATHING

loving TO

Top tips to help turn your confidence around

Embrace the ‘little and often’ approach to exercise

THINK POSITIVE Why it pays to change your mindset

What’s

www.health-magazine.co.uk

Is it time to give carbs a second chance?

www.health-magazine.co.uk

bugging you?

Natural ways to up your defences this autumn

Health Magazine Autumn 2016

1

healthmagazine1

@health_magazine

www.health-magazine.co.uk

Information in Health Magazine is not intended as a substitute for diagnosis, prescription and/or treatment by a Medical Professional.

Opinions expressed in Health Magazine are not necessarily those of the publisher, and the magazine is in no way liable for any such opinions. Whilst every effort is made to ensure that the content of this publication is accurate, we cannot be held responsible for any inaccuracies. No advertisement, article or image may be reproduced without the written permission of the publishers.

The Team: Editor Caroline Seekings caroline@health-magazine.co.uk Tel: 07834 233346

Produced by:

Photography Richard Jones Photography www.richardjones-photography.com

LIFESTYLE

MAGAZINES

Get in touch: T: 07834 233346 E: caroline@lifestyle-magazines.co.uk www.lifestyle-magazines.co.uk

Features Editor Chrissy Hayes chrissy@health-magazine.co.uk

Imagery www.istockphoto.com

Kim IT support

Caroline Editor

Chrissy Features Editor

Amy Column ist

Richard her Photograp

Meet the team Health Magazine Autumn 2016

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Introducing...

AMAZONIA Amazonia was born out of a passion for creating awareness for good food, healthy eating and a positive mindset. Our products are the perfect tool for helping us reach our target to as many people as possible. We are spicing up the health scene with our flair for creating the world’s most delicious and nourishing products. Our team is an inspired bunch who take what we do very seriously.

Getting high on açaí, sampling smoothie bowls, sharing our health knowledge and saving the Amazon Rainforest are all in a day’s work here.

The philosophy is simple: to deliver the best nutrition to you and see more happy, healthy people that are bright-eyed, energetic and full of life.

When it comes to our ingredients, we don’t mess around. If it grew in nature and has superfood powers, it’s in. Bursting with the colours of the rainbow and deeply nourishing, you bet! But if it’s synthetic or refined, it’s out.

If it’s not kind to the environment, then forget it!

Amazonia are proud to innovate the way we take protein with our Slim and Tone, Isolate and Raw Fermented Paleo Protein Ranges.

Reach your health and fitness goals with our sprouted, prebiotic and easily digested vegan protein options. The Raw proteins are an easy and delicious way to increase your protein intake naturally. Amazonia provides whole, live nutrition in a form that the body knows and utilises.

With our Raw Nutritional Range we use unique blends of concentrated superfoods, sea minerals, herbs, sprouts, seeds and living pre- probiotics to supercharge your life.

Our frozen Organic Acai pulp is sustainably sourced and wild harvested from deep in the Amazon rainforest in Brazil. We collaborate with co-operativas located all over the jungle and deal direct with the people whose ancestors have been consuming this amazing superfood for centuries. Acai Energy is our Brazilian inspired Energy formula with certified organic guarana and evaporated cane juice.

Four inspirational health companies taking the industry by storm BEGU TEA

EQUI LONDON

Holistic lifestyle brand Begu tea is uniique to the market, requiring customers to complete an initial questionnaire which examines the underlying factors around diet and temptation. The result? A personalised solution that caters to the need of the customer. The exclusive and targeted blends are aimed at eating challenges. These include the sweet, cravingcrushing Crave, whilst Calm brings inner peace and helps to curb binge eating or snacking, and Appetite is full of natural fillers and contains a blend of traditionally used appetite suppressants.

Equi London is a completely new and ingenious line of nutritional supplements coined as the ‘antidote to modern living’. The brand concept is an interesting one, not attempting to be holier than thou and instead supporting your body through a busy lifestyle that many of us can’t help but live a little too fast. Devised by lifelong friends Rosie and Alice, they both understand that staying healthy isn’t always compatible with a fun and fast paced lifestyle, as such they have created a new generation of nutritional supplements. Equi is an easy to adapt, holistic support system that doesn’t call for unrealistic restrictions or dramatic life adjustments. The products are scientifically balanced and bursting with cutting edge complexes to boost skin and all round health. Built upon traditional nutritional theories and pioneering science thanks to Alice’s expert qualifications and Rosie’s first hand ‘fast lane’ life experience these supplements are seriously active and pack a real punch.

www.begu.co.uk

www.equilondon.com

SMARTFISH NUTRITION Smartfish is a Norwegian, research-based company which manufactures juice-based nutrition drinks for special medical purposes and for active people and elite athletes.

Smartfish is continuously developing products and work closely with researchers and institutions both in Norway and internationally.

Smartfish Recharge nutritional drinks contain a composition of emulsified, ultra low, oxidized and stable DHA and EPA fatty acids (forms of omega-3) and whey proteins (leucine) in a fruit juice with natural antioxidants. www.smartfishnutrition.co.uk

Amazonia are here to make big changes in the world and it is your support that makes this possible. We will continue to provide innovative, unique health products so that more people and our planet can shine brighter. http://www.amazonia.organic 4

Health Magazine Autumn 2016

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HEALTH CHECK

THYROID TESTING With thyroid disease affecting almost 5% of the population, and misdiagnosis relatively commonplace, it pays to get the full picture when it comes to your thyroid health...

It is highly likely that most of us know someone who suffers from a thyroid disorder – after all, thyroid disease is thought to affect almost 5% of the population.

For many people, getting a diagnosis and treatment for a thyroid problem is straightforward, and they can resume their daily lives with minimal, if any symptoms. But for others life is not so simple and getting a diagnosis, obtaining treatment and managing their medication is fraught with difficulties.

Why is this the case for such a common condition?

Your thyroid is a butterfly-shaped gland which wraps around the front of your wind pipe in your neck. Its role is to produce the hormones which govern metabolism – if too much thyroid hormone is produced then your metabolism speeds up causing symptoms of weight loss, clammy skin and

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nervous anxiety. Too little (which is far more common) and your symptoms are the opposite – unexplained weight gain, dry skin, hair loss and fatigue. An overactive thyroid is generally easier to diagnose – treatment includes taking anti-thyroid drugs or even the removal of part, or all, of your thyroid gland.

Often the problem lies in diagnosing an underactive thyroid. There are many other conditions, from depression to menopause to chronic fatigue syndrome, that can cause similar symptoms. This is why many people who visit their doctor suspecting a thyroid disorder can leave the surgery with a completely different diagnosis. And in some cases, their thyroid disorder can go undiagnosed for years.

the budget to do comprehensive thyroid profiles which will be able to show whether their patient produces enough of all the thyroid hormones needed for metabolism.

Neither do they routinely test the vitamins and minerals which are thought to support thyroid production. www.mythyroidchecks. com fills the gap as a valuable source of information and comprehensive tests.

Simply buy online, get a test kit through the post, take the sample in the comfort of your own home (or at a partner clinic) and post to their accredited laboratory.

Results are available to view online in your own personal dashboard often within only a couple of days of the sample arriving at the laboratory. With a doctor’s interpretation included, it has never been easier to get the full picture of your thyroid health.

One problem is that most GP’s don’t have

www.mythyroidchecks.com

Health Magazine Autumn 2016

5

TALKING POINT

Your

Pelvic floor

Are you struggling with a leaky pelvic floor during pregnancy or following childbirth?

You’re not alone...

Knickers, no less!

Did you know that Adult nappies are now the no1 paper product in the USA? Luckily for us, we don’t need nappies, because TV Presenter and now Sports Entrepreneur of the Year Carol Smillie and tennis player Annabel Croft have joined forces to stomp out the taboo of talking about periods, pelvic floor and post maternity problems. Together, they’ve created underwear that looks and feels like your favourite knickers but that also gives you maximum protection from any spillages, whatever the weather, whatever your age!

These pretty little knickers have an invisible waterproof lining that runs front to back, so discreet you would never know it was there. No longer do you have to walk with a swagger, or feel less confident about lifes little leaks, but enjoy getting on with life. http://www.shethinx.com 6

Health Magazine Autumn 2016

Good vibrations It’s not only pregnant women and mums who suffer with this embarrassing ailment – incontinence affects one in three women at some point in their lives and half of all athletes. In fact, Up to 14 million British women leak when they cough or laugh vigorously, or move energetically.

Stress incontinence is very common in new mums because of the hormone and postural changes that pregnancy brings.The best way to prevent and treat a weak pelvic floor is with daily targeted pelvic floor exercise, and there’s a whole host of products that can assist you. The important point is correct technique and then persistence. It will take a few weeks, sometimes months to achieve a leak free pelvic floor!

A new device soon to be launched in the UK is called Vibrance, distributed by iMEDicare Ltd via www.vibrancepelvictrainer.co.uk Vibrance is a vibration feedback kegel educator device, that vibrates when you contract your pelvic floor muscles correctly. A beeping system tells you when to contract and for how long – and the gentle vibration means you are spot on with technique!

So you can see results faster than struggling along with poor technique with just one or two simple 5 minute routines per day. Resistance sleeves add difficulty and keep you motivated to achieve a leak free lifestyle – sooner rather than later!

Call 01923237795 or visit www. vibrancepelvictrainer.co.uk for more information. www.health-magazine.co.uk

KEEP ABREAST OF YOUR HEALTH

with Dr. Nyjon Eccles

BREAST THERMOGRAPHY Sadly the incidence of breast cancer is rising, particularly in younger women. In fact 1 in 9 women can expect a diagnosis of breast cancer in their lifetime. Consequently, we recommend regular breast checks using the pain free, radiation free technology called Thermography.

WHAT IS BREAST THERMOGRAPHY? Breast Thermography uses state of the art technology which scans the breasts using an infrared camera to produce a “thermogram”. This scan detects heat and not a lump. Breast cancers tend to have abnormal blood vessel patterns and increased metabolic activity that give off more heat than the surrounding tissue.These heat changes can occur between 6 and 10 years before a tumour is big enough to be seen on a mammogram.Therefore detecting this heat can enable earlier intervention and reduction of risk.

The thermograms obtained provide an indirect measurement of the metabolic activity of breast tissue. In other words, abnormal tissue can be identified on a thermogram as 3 things: focal ‘hot spots,’ disturbed cooling response and abnormal blood vessel patterns.

WHAT ARE THE BENEFITS OF BREAST SCREENING WITH THERMOGRAPHY? Thermography is 100% safe, radiation-free, non-contact and painless.

It can offer very early detection of cancer risk (potentially up to 10 years earlier than mammography).

It is unique in its capacity to visually record physiological changes and metabolic processes.

The technique has 90% sensitivity. This means that where there is an increased risk, thermography will correctly identify this in 90% of cases (one third of mammograms give false readings).

Thermography Breast exams can be repeated as often as you like with no risk or radiation and are therefore very suited for regular and frequent breast examinations including post-surgery or during treatment or in cases where a patient might be unwilling to proceed with surgery.

It is useful for young women for whom mammography is inappropriate due to greater density of breast tissue and greater sensitivity.

Dr. Nyjon Eccles Bsc MBBS MRCP PhD The Medical Director of The Natural Doctor Breast Health Specialist

“Making breast thermography part of your regular health care routine could enable earlier intervention and risk reduction for breast cancer” Dr. Nyjon Eccles

Book your breast thermogram in October to receive a promotional discount THE NATURAL DOCTOR 69 Harley Street London W1G 8QW 0207 2244 622 www.thenaturaldoctor.org www.health-magazine.co.uk

Health Magazine Autumn 2016

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I sea pasta

I sea pasta looks like tagliatelle but is 100% wild, handpicked seaweed from Connemara, Ireland. It is the equivalent of 500 grams of fresh sea vegetables ready to be used as pasta, veggies or anything in between. It is not only great for your taste buds and health but also for the planet. www.seamorefood.com

Carbtastic If you were compiling a list of the best weight-loss foods to add to your diet, you’d be forgiven for omitting pasta.

We’re forever being told that in order to shed pounds, we need to be cutting right back on complex carbohydrates.

However, a new study from Italy (where else!) has suggested that pasta is not fattening and could actually help to reduce the likelihood of obesity.

Much to the delight of spaghetti lovers everywhere, the Neuromed Institute research - published in the Nature & Diabetes Journal - concluded that as part of a healthy, balanced diet (this is a crucial detail) we can enjoy pasta without fearing for our waistlines.

George Pounis, who coauthored the report, commented: “We have seen that consumption of pasta, contrary to what many think, is not associated with an increase in body weight, rather the opposite.

“Our data shows that enjoying pasta according to individuals’ needs contributes to a healthy body mass index, lower waist 8

Health Magazine Autumn 2016

circumference and better waisthip ratio.”

What makes pasta healthy?

While the aforementioned research shouldn’t be held as gospel, it underlines the point that you don’t need to remove pasta from your diet if you’re looking to lose weight.

Here are a few of the benefits of eating pasta:

It provides glucose, which fuels your muscles and brain.

Pasta provides a slow release of energy, whereas sugary foods, for example, give you a quick fix and a more dramatic crash.

According to the US National Pasta Association, enriched versions of the food can be a great source of folic acid, which is particularly important for pregnant women.

Pasta has a low GI (30 to 60), although this increases the more it is cooked. There’s a top tip! A low GI means you digest the food more slowly, so you feel full for longer, thus reducing the need to get more calories on board (in theory).

As this study published in the New England Journal of Medicine shows, it’s calories that

If you’ve spent years snubbing pasta on account of your waistline, now might be the time to forgive and forget as new studies show the Italian favourite may not be as ‘fattening’ as first presumed

result in weight gain, regardless of whether they’ve come from carbs, proteins or fats.

Granted, this isn’t strictly a benefit, but it further dispels the myth that carbs are evil.

How much pasta are you recommended to eat?

At risk of being accused of stating the obvious; if you eat lots and lots of pasta and little else - especially the heavilyprocessed stuff - there’s a good chance you will put on weight.

The Neuromed Institute study clearly stated that pasta can be an effective weight-loss food IF eaten in moderation and as part of a healthy Mediterranean diet.

Speaking to the Daily Mail, Dr Aseem Malhotra, advisor to the National Obesity Forum, said that the people who took part in the study ate around 50g to 60g of pasta a day, which is a lot less than you’d expect to find in a main meal.

That said, NHS Choices suggests that starchy foods which includes pasta - should make up just over one-third of your daily food intake.

DW Fitness Clubs personal trainer and expert nutritionist, Carly Tierney, told us: “You should make sure you eat some carbs for every meal, so pasta is awesome for lunch or dinner. Carbs like pasta are also great to eat pre-workout as they provide your body with fuel which helps you to push during training.”

Why is wholegrain pasta so popular?

Again, it’s worth stressing that not all forms of pasta are the same. Carly added that when buying pasta (as with any food) you should “focus on quality”.

“The best varieties of pasta contain high amounts of protein and fibre. Check the labels and steer clear of varieties that have added ingredients. Also don’t be fooled by seemingly healthy varieties of spinach and tomato pastas. They often contain very little actual veg - certainly not enough to meet one of your recommended five-a-day - and are often white pasta with food dye in to give them a vibrant colour,” she commented. www.health-magazine.co.uk

CHOCOLATE MATTERS New research conducted by online food marketplace Yumbles.com (http://www.yumbles.com), has found that the UK is certainly a nation of chocolate lovers, with each person spending on average £348 on chocolate in a twelve month period. We also buy chocolate on average three times each week (spending £2.23 each time).

Only by Nature is the UK’s first frozen yoghurt to be sweetened with stevia leaf, and contains no added sugar. www.onlybynature.com

Healthy

TREAT TIME A little indulgence goes a long way when it comes to our mood and wellbeing, especially when your treats are made mindfully...

SETTING THE STANDARD

FRESH & LOCAL Chococo have been crafting fine chocolates in Dorset since 2002 with origin chocolate & local, seasonal ingredients (& no additives, preservatives or added sugar), so they are truly handmade, handpacked & delivered fresh. www.chococo.co.uk

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Breaking the mould with an innovative mix of natural plantbased sugars and cacao, Adam’s Fresh Chocolate was established by lifelong friends, Adam Farag and Mark Claydon, to produce a unique range of organic raw chocolate products, packed with micronutrients and bags of flavour. Inspired by the need for a health-kick following a back injury over ten years ago, chef Adam discovered that micronutrients in raw plant foods can do a great deal of good and this led him to create a delicious and groundbreaking chocolate with a fudge-like texture, which also delivers a real burst of energy. Post fermentation, the chocolate is cold-pressed and never heated above 42°C, ensuring that none of the nutritional benefits of the ancient strain of Theobroma Criollo are lost during the process. www.adamsfreshchocolate.com

GO TO THE DARK SIDE Most people will tell you chocolate is their vice, but it can be a guilt free treat too. “New research has shown that eating a square of dark chocolate a day can relieve emotional stress. It’s the high quantity of antioxidants called flavonols, which are responsible for these positive effects. Stick with dark, organic, unprocessed chocolate for maximum benefits,” says Lily Soutter, Nutritionist and weight loss expert at www.lilysoutternutrition.com.

MIX IT UP

Introducing the UK’s first ever Organic, Allergen Free, Refined Sugar Free, Superfood Home Baking Brownie Mix. Create the perfect recipe that caters for all allergens and is organic.

There is no other brownie mix like it, so if you can’t eat gluten, dairy, nuts, soya, coconut, sweeteners, refined sugars or non-organic products, then this mix is for you! It even has a vegan recipe on the pack for all vegans who want to indulge in chocolate brownies. http://www.creativenaturesuperfoods. co.uk/product/chia-cacao-browniebaking-mix/

Health Magazine Autumn 2016

9

Natural ways

good gut health to

Simple ways to help improve your digestive wellbeing

New research from Mintel reveals that as many as 86% of all British adults have suffered some form of gastrointestinal (GI) problem or ailment in the last year, with wind, bloating or flatulence topping the tummy complaints with 62%. What’s more, just over a quarter (26%) blamed a poor diet for their tummy troubles. So could there really be something in the old adage ‘you are what you eat’?

Key benefits of impoving your digestive health

Improved immunity

About 70% of our immune system is based in our gut! For this reason, supporting healthy flora is the most important step we can take in optimising our health. If your gut bacteria are out of balance, it can contribute to a ‘leaky gut’ whereby toxins you consume are reabsorbed into the system, causing increased inflammation in the body.

Love YOUR TUM!

Weight loss

New research suggests those with a ‘lean microbe’ found in the gut could be responsible for lower BMI. Like fingerprints, we all have trillions of different bacteria living in our gut, which is completely unique to us. These different species of gut bacteria are essential for digestion and also helps to produce vitamins. A family of bacteria known as Christensenellaceae has been labelled the ‘lean microbe’ as it has been linked to weight in a number of studies. The British Gut project offers a stool test that analyses the types of bacteria identified within the stool sample, their proportions and the overall microbial diversity.

Our gut bacteria are partly inherited from our parents, but are strongly affected by our diet, lifestyle and environment. www.provenprobiotics.co.uk 10

Health Magazine Autumn 2016

ProfBiotics Bowel is a dietary food supplement which combines curcumin (from turmeric) with green tea to help support bowel wellbeing.

ProfBiotics Bowel is priced at RRP £29.50 for a month’s supply and is available from http://www.profbiotics.com www.health-magazine.co.uk

6 WAYS TO IMPROVE YOUR DIGESTIVE HEALTH Fermented foods

A great way to improve your health is to take steps to rebalance your gut. One way of doing this is through fermented foods such as sauerkraut, pickled vegetables in brine, yoghurt, buttermilk and kefir. These foods help feed the friendly bacteria which reside in our gut, helping them to multiply in a healthy environment.

Bone broth

Bone broth is an effective aid to digestion, as the gelatine it contains is a hydrophilic colloid, which means it attracts and holds liquids, including digestive juices, thereby enhancing digestion. Bone broths are also rich in glycine, an amino acid (protein) found in collagen, which is important in maintaining a healthy gut lining.

Avoid sugar & alcohol

Avoiding sugar and alcohol are necessary to manage gut health as they both feed bad bacteria and inhibit the growth of beneficial bacteria.

Turmeric

According to multiple studies, the secret to bowel wellbeing could lie in the superingredient curcumin, from the Asian spice turmeric. Curcumin has long been used in Asia for its anti-oxidant and antiinflammatory properties.

Recently, research has shown that in clinical trials, a 72mg daily dose led to a 53% reduction in IBS prevalence, and a 60% decrease when upped to 144mg daily. (http://www.profbiotics.com)

TOP READ Fermented foods like yogurt, sauerkraut, and kombucha are popular blog and diet staples, and rightfully so! They are loaded with nourishing probiotics, and they're downright delicious. While most people know they should be incorporating fermented foods into their diet, they're not sure how to consume them on a daily basis. Fermented Foods at Every Meal changes all that as Author Hayley Ryczek teaches the ins and outs of weaving fermented foods into breakfast, lunch and dinner.

Could you stomach it?

Ian Wright, travel presenter, is in surprisingly good health after being paid to take an excursion around Europe with his tongue, licking its dirtiest, most germinfested places. The foul-mouthed tour included a trip with his tongue along an escalator handrail, sucking kindergarten toys, licking a handrail on an underground train, drinking from a half-consumed beer bottle from a full skip, licking the headset in a busy public phone box, sampling a variety of door handles and sculptures in public places, running his tongue over a flush button in a train loo and licking the floor of a Russian loo. The bizarre challenge was set for him by a Finnish probiotic drink manufacturer,Valio, to support the launch of their Gefilus drink, which builds the body’s immune system with helpful bacteria. Wright drank a bottle of Gefilus a day throughout the trip. www.valio.com

Green Tea

Green Tea is also well known for its many health benefits. As well as being rich in antioxidants, it has anti-inflammatory properties which may help gut conditions. (http://www.profbiotics.com)

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Green Tea has antiinflammatory properties which may help gut conditions Health Magazine Autumn 2016

11

Go with the

flow!

It may be autumn, but staying hydrated is as important now as ever....

Just because summer is over, doesn’t mean we can afford to relax our hydration habits, especially as many seasonal factors such as central heating and increased caffeine consumption (tea and coffee are often cold weather favourites) can up our need for H2o. And it isn’t just water itself you need to pay attention to including in your diet, as food can also any offeringhelp to contribute to your daily fluid . Howardintake. ve director, oga productShona Wilkinson, nutritionist at SuperfoodUK.com, shares her top 8 hydrating foods…

Cucumber – Cucumbers are one of the top hydrating foods. They are thought to be composed of a massive 96% water.

Watermelon – The name is a bit of a give away! Watermelon is made up of 92% water.

Pineapples – Treat yourself to a pineapple. Pineapples contain 87% water.

Grapefruit – Grapefruits are composed of 91% water. A word of caution though if you are on any prescription medication, as grapefruits can interfere with them so check with your healthcare provider first.

Celery – Celery has water content of 94%.

Blueberries - Blueberries along with most berries are composed of approximately 85% water.

Lettuce – Lettuce is exceptionally high in water (approx. 96%).

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Health Magazine Autumn 2016

Up your omegas Omega Water is the first all natural Omega 3 EPA DHA enhanced health water and the first health water to contain vitamin A/D/E. It comes in three flavours – Mixed Berry, Pink Grapefruit and Pineapple Coconut and utilises patented nano encapsulation technology used to improve oral bioavailability absorption. https://www.instagram.com/ drinkomegawater/

DON’T GET CAUGHT SHORT!

The Memobottle is a clever reusable flat drinks container for your briefcase, bag or laptop bag. The Memobottle reusable BPA free bottle that stops you needing to buy bottled water day in day out. £22.99 https://www.thefowndry.com/

WELL I NUVA! Nuva is a 100% sugar and preservative free botanically-infused water. It was created by a young mum – Gemma Pond - who was horrified at all of the hidden nasties contained in the socalled healthy drinks and who set out to create an alternative. www.nuva.co.uk

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prebiotic protein

alkalizing & vegan

certified organic

The Raw nutrients you need

Is your Aรงai organic?

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R

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TIFIED

C

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@amazoniauk www.amazonia.organic +44 787 944 3048

R G A N

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ONLY Amazonia has:

High grade Aรงai berries (not sorbet) No GM high fructose corn syrup No refined sugar No additives

@amazoniauk www.amazonia.organic +44 787 944 3048

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Health Magazine Autumn 2016

13

DITCH THE MIRRORS!

Turn loathing to loving this autumn and help turn your confidence and happiness around

The truth is, we never see ourselves how we really look, as mirrors give a reversed - and therefore not entirely accurate image or reality.

For this reason, among others, some shopping centres recently trialed the removal of changing room mirrors in a bid to make shoppers feel better about themselves.

Self -g

n i v o l

This initiative came as shocking new insights revealed that almost three quarters of British women (71%) don’t feel confident buying a new outfit after they’ve tried it on and looked in the changing room mirror.

The trial launched at Birmingham Bullring, Bristol Cabot Circus and Croydon Centrale and aimed to make changing rooms more comfortable place for women to shop.

TOP READ Is there someone in your life who relentlessly presses your buttons? Your kids, your boss, your partner or parents?

Are people making you feel guilty, inadequate or unhappy? If you would like to find a way to disconnect those buttons and take control of your own happiness, this is the book for you.

We all too often look for happiness and contentment via relationships, success and recognition – all things that lie outside ourselves. In I-Power, psychologist George Dieter explains why this approach is actually at the heart of why we end up experiencing unhappiness and discontent.

Take the quick route to body confidence OK, so you probably know all about the health and weight benefits of exercise.You may also know that exercise boosts mood by releasing your ‘happy hormones’ (endorphins). But did you know that exercise can improve your body image even before the physical benefits have kicked in?

A review of evidence by US researchers at the University of Florida showed that even after just one exercise session, men and women felt better about themselves even though their bodies hadn’t changed at all. And the more they exercised, the more body confident they became, regardless of how hard or long the workout.

And if you consider you’re more likely to make healthy choices when you’re feeling good about yourself, it’s even more reason to start exercising today. www.vavistalife.com 14

Health Magazine Autumn 2016

‘GET THE BODY YOU WANT’ The two hour ‘must not miss’ seminar Are you bored of dieting?

Have you always wanted to try hypnotherapy to lose weight?

This is your chance to lose weight naturally by hypnotherapy for an affordable price.World class Hypnotherapists Susan Hepburn and David Knight will be delivering a two hour seminar at the exquisite 5 star Bulgari Hotel in Knightsbridge, London on 26th November at 1pm. £196 - Book now by calling 02074875200 or by visiting http://thebestyouseminars.co/ event/get-the-body-you-want/ NOTE: A session with Susan Hepburn is £395. A session with David Knight £355. Goody bag over £45. Total £790 … you save a massive £600 www.health-magazine.co.uk

NO SLOW COACH Personal Trainer Sharon Clare gives her top fitness tips for the season Autumn is often a time when people lapse from their exercise routine as the beach body season has ended and Chritmas is just around the corner. The days get shorter and the nights darker, so keeping fit often gets forgotten, but there’s every reason not to be deterred by the damp: Here are five different ways to keep yourself active this autumn:1)- If you have a dog – try Cani Cross walking and running -a fun social way to keep fit. Find a local group in your area.

2) Boot camps - Join a local circuit boot camp group and get fit and have fun in a team environment.

3)Calisthenics- Body weight exercises can be performed anywhere - in the park, gym or at home, so no excuses!

4) Buggy Fit- If you have a baby or young children – this is a great way to meet new mums and get fit.

5) Parkour Running- Or Free running, is great way to get fit out in the park or open spaces Sharon Clare at Body Coach Fitness offers these services and is located near Sudbury in Suffolk. Please see www.bodycoachfitness.com for further details or contact sharon@bodycoachfitness.com / 07875086760

Become an

everyday athlete

Making small improvements and behaving as an ‘Everyday Athlete’ can improve life span by more than three years, according to Vitality, the health and life insurer.

Based on analysis of 6,600 members over the course of 12 months, Vitality found that previously sedentary members who increased their activity levels to the Government recommended 150 minutes a week saw their life expectancy boosted by more than three years (3.1 years).

Members who increased their activity levels to 90 minutes saw an increase of almost three years (2.7 years) and exercising just 60 minutes a week saw an increase of more than two years (2.4 years).

The research was calculated through analysis of each individual’s ‘Vitality Age’, an aggregate measure of wellness that evaluates the gap between physical body age and actual age. By surveying members before and after they made changes to their everyday behaviour, the data pinpointed the impact of behaviour on life expectancy.

Further research conducted by Vitality found the main barriers preventing people from taking part in sport or exercise include time constraints (31%), the expense (21%) and people not enjoying it (19%).

The aim of this campaign is to inspire people to make small changes to everyday behaviour to realise long term health improvements. Activity needn’t be timeconsuming, expensive or unenjoyable, and positive small steps can be easily incorporated into everyday life. Such everyday activities include walking up the escalator rather than standing.

The campaign is supported by Vitality Ambassador Jessica Ennis-Hill, who took time out of her busy Olympics training schedule to raise awareness of an issue that is close to her heart.

Discover the benefits of the little and often approach to exercise, and how to make this work with today’s busy lifestyles

www.health-magazine.co.uk

Health Magazine Autumn 2016

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Let’s talk about...

vaginismus

Vaginismus is the most common sexual dysfunction you’ve probably never heard of, so what are the symptoms... and what can you do about it?

Vaginismus is well known to Sex and Relationship experts but often not to patients and GP’s. For this reason, Sh! has teamed up with a number of Sex and Relationship therapists to create a Vaginismus awareness day on September 15th. Sh! Believe it is an issue where an awareness campaign is appropriate and necessary.

Many of the responses we have so far received from our survey speak of people who are uncomfortable seeking help or who have been unhappy with the help they received. We’ve collected some of the responses below and we have several stories from vaginismus sufferers if you would like more information.

Vaginismus is the term used to describe recurrent or persistent involuntary tightening of muscles around the vagina whenever penetration is attempted. The symptoms include burning or stinging pain upon penetration, as well as intense fear or loss of desire when penetration is attempted. Penetrative sex certainly isn’t the be all and end all but the condition can have a devastating effect on the self worth, relationships and quality of life of sufferers. It can also interfere with starting a family, gynaecological exams or even using tampons.

If you would like more information please check out our website: http://www.vaginismusawareness.com/

It’s a big problems, at least 2 in 1000 women suffer from vaginismus but we, and the sex and relationship experts we have spoken to, feel the true number is much higher. We are currently conducting a survey to help us find out the real extent of the issue.

Vaginismus can be caused by all sorts of issues, such a pain during sex, abuse, or a deep rooted belief that sex is wrong. This can mean that those most likely to be affected by vaginismus are also those least likely to be aware of the condition or comfortable seeking help.

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Health Magazine Autumn 2016

www.health-magazine.co.uk

BREAKING THE CYCLE The simple and healthy way to help restore intimacy There is little doubt that vaginismus is a debilitating condition that is often poorly understood by sufferers, and yet it can severely affect intimate relationships.

It is very complex and is sometimes accompanied by vulvodynia, a painful condition of the vulva which can add to the difficulties of having sex, but also cause great discomfort on a daily basis.

for more information please visit: www.yesyesyes.org/vaginismus

‘There is little doubt that vaginismus is a debilitating condition that is often poorly understood by sufferers, and yet it can severely affect intimate relationships’

www.health-magazine.co.uk

Lubricants are often mentioned in the treatment of these conditions, but with a confusing array of hundreds of different products how can you decide which lube is best for you? Unfortunately many standard lubricants are formulated with chemicals which can irritate and dry out too quickly. The YES range of certified organic lubricants has been developed to be side-effect free and includes both oil and water based products. For vaginismus, Trudy Hannington – Psychosexual and relationship therapist and former chair of COSRT (College of Sex & Relationship Therapists) recommends using the Double Glide technique:“I have worked with hundreds of women with vaginismus and the challenge is to break the cycle of pain and fear of pain. I introduce YES, and in particular the double glide technique of YES water based applied over YES oil based to my clients. By helping the vagina and the entrance to the vagina to feel naturally lubricated, they are able to relax, leading to more arousal, which then improves desire resulting in pain-free sex. The vicious circle can then become a virtuous circle. The feedback from my clients using YES products is always excellent but the DG Double Glide is the most effective.”

It seems that breaking the cycle of pain and fear is one of the keys to treatment, as these two former sufferers have told us. They are now well on the way to recovery and can finally say YES YES YES! “YES helped me to break the cycle between experiencing pain- worrying about/expecting pain – experiencing pain.

It has greatly helped in saving part of my relationship.

Sometimes you just need a little help!”

DF, Kent “YES is literally amazing! I have Vaginismus and Vulvodynia and I thought that was it - I'd never have sex again. When first diagnosed at 23, I was so depressed, but this stuff has changed my life - I can't thank you enough!” JB Yorkshire

Health Magazine Autumn 2016

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Early nights

Afternoon naps

Going to bed too late can impair the body’s natural repair processses which take place while you sleep, and this can have knock on effects on everything from your energy levels to your metabolism.

There is mounting evidence regarding the health benefits and increases in productivity to result from afternoon naps (http://www.dailymail. co.uk/femail/article-3484514/Is-sleeping-day-keysuccess-career-women-swear-afternoon-napoffice.html). Arianna Huffington, of Huffington Post fame, regularly speaks of its importance - in fact, she claims sleep is her number one tip to success! http://parade.com/411133/parade/goto-sleep-with-arianna-tips-for-getting-more-zzzs/

The solution Try and go to bed before 10.30pm to up your chances of achieving your body’s sleep potential, and to reap the rewards of the extra rest and repair your body will gain from those additional hours in bed.

The solution Nap on the go Dayuse.com is an online booking service for just that, allowing you to book hotel rooms for a few hours during the day. Founded in 2010, one of their key customer bases is business people - whether it be sleeping midst transit/ travel for a few hours, or workers going to have a nap and recharge their batteries during their

normal working day. Daytime napping is good for you, not only does it help with stress levels and boosting productivity, it is also known to assist with weight management - people who are well rested tend to eat less calories in a typical day.

Perhaps due to the fact they are less likely to reach for a ‘pep up snack’.

Bright Light Therapy Sometimes there just isn’t time for an afternoon nap, in which case Bright Light Therapy might help by readjusting your biorhythm and mediating the sleep hormone melatonin. Research has shown that Bright Light Therapy improves alertness, diminishes drowsiness, and has a similar effect as caffeine. The Neuroon offers this breakthrough sleep enhancing technology and works in tandem with a dedicated mobile app for Android and iOS smart devices that allows the user to analyze data and control the mask through a wireless interface. https://neuroon.com

Sleep secrets Four ways to help improve your sleeping habits and reap the health rewards of a good night’s rest

Switch to wool The Wool Room, the home of healthy sleep, recognises the importance of healthy, high quality sleep and how without this, daily health, productivity and overall wellness can be severely limited.

Sleeping in wool bedding has been proven to provide a 25% better night’s sleep than down, feather or synthetic bedding. This is due to wool’s incredibly clever ability to regulate skin moisture and temperature levels as we sleep, preventing waking from becoming too hot or cold during the crucially regenerative stage 4 REM sleep. We use this stage of sleep to recover and recuperate and consistent disruptions can result in a number of health issues. www.thewoolroom.com

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Health Magazine Autumn 2016

Change your mattress A scientific study analysing samples of eight year old mattresses has highlighted the variety of bacteria, yeasts and moulds that thrive in the material. Far from being just an unpleasant thought, these microscopic particles can provoke allergies, cause infections and exacerbate existing lung conditions.

The study, commissioned by bed specialist, Dreams, was carried out under direction from University Professor and environmental hygiene expert, Dr Lisa Ackerley. Dr Ackerley said of the study: ‘Mould spores and bacteria build up over the years and although invisible, you could be breathing in these harmful spores at night.”

The advice is to replace your mattress every eight years to ensure that it remains fit for purpose – supportive and comfortable, without a build-up of potentially harmful microbes. Using a mattress protector will help to reduce the amount of material absorbed by the mattress. www.dreams.co.uk

www.health-magazine.co.uk

Running on empty If you’re a regular runner, your body might be in need of some TLC. Here’s our top tips for rest, repair and recovery after training

Hydrotherapy Hydrotherapy uses a combination of changing water temperatures and pressures to aid the muscular healing process. Specially formulated jets massage key areas of the body and in so doing help to relieve it of tension and pain by increasing the blood flow around the body and toning muscles.

Massage

Running is a popular way to exercise and release stress, and massage therapy has become an integral part of a competitive runner’s ability to stay on the top of his or her game, according to StrengthRunners.com.

Sherry Mix, triathlon competitor and owner of two Elements Massage™ studios believes that the negative physical effects of training can be lessened with massage.

One of the biggest benefits of massage is that it improves the effectiveness of the circulatory system. These effects are beneficial to anyone, but they are especially important to runners. The editors at Runner’s World report that massage benefits runners in lots of ways: • Dilates blood vessels which promotes circulation and lowers blood pressure •

Assists venous blood flow

•

Promotes rapid removal of metabolic waste products

•

Improves the oxygen-carrying capacity of red blood cells

• Improves pulmonary function by loosening tight respiratory muscles • Reduces cortisol levels and norepinephrine and epinephrine levels •

Restores posture and gait

•

Improves connective tissue healing

www.health-magazine.co.uk

MASSAGE AT HOME This practical, detailed, and accessible guide to using massage to treat a range of medical conditions will educate and empower both massage practitioners and non-professionals who want to safely and effectively make a difference in the well-being of a friend or family member.

Bringing together Eastern and Western understandings of the body, health, and wellness, this user-friendly sourcebook defines and details each medical condition, any contraindications to massage, and massage protocols and instructions, including how often treatment should be administered.

Healing Massage can make treatment and pain relief both available and affordable to those who might not have access to expensive professional treatment. It can also provide substantial and detailed information to practitioners not familiar with a specific conditions. Written by a leading massage practitioner and international teacher, this book will be an essential reference in the office or at home.

Health Magazine Autumn 2016

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Break the habit

Do you regularly skip lunch or eat at your desk? If so it could be time for a change...

Benenden has released research revealing that the majority of Brits continue to work during their lunch hour despite not being paid for it. Key stats include: · 41% of Brits do not get a traditional lunch hour · 53% only manage to take up to 30 minutes’ break during their working day · 1 in 4 admit to eating at their desk five times a week · 39% of those surveyed blamed ‘too much work’ as the reason for them eating at their workstation https://www.benenden.co.uk/lunch-hour/

PACK A PUNCH AT LUNCH Packed: Lunch hacks to squeeze more nutrients into your day transforms the workday packed lunch, so often a repetitive and disappointing affair, into a punchy, delicious, and nutritious midday boost. Our days are always packed, so our lunches should be too.

Packed lunches aren’t just for kids anymore, and getting them right is easier than you think; it just requires a little forward planning. Throw out your boring bread and fill your lunch box with nutrientpacked goodies that are simple to prepare, delicious, and full of things that will fuel your day. In Packed, contemporary and seasonal recipes are supported by sound nutrition to bring you this hip and easy guide to lunch on-the-go. In addition to symbols showing which foods are best for freezing, and which are best for making ahead, the health benefits of particular foods are featured throughout, so you know your blood sugar will be balanced, the nutrition will be packed in, and your brain will be kept in top gear.

Food writer and food book editor Becky Alexander and nutritionist Michelle Lake (DipION CNHC mBANT) have collaborated to show you how to knock up simple and satisfying bites - from vibrant Skip to the Beet Soup to satisfying Good Mood Cookies - while explaining how that lunch is doing you good.

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DIY LUNCHES If you’re guilty of heading to the likes of M&S for your daily meal deal, and feel as though your money keeps evaporating, why not join the craze of prepping your lunches for the week? Not only can this be much cheaper but you also know exactly what is going into your meals, rather than thinking your supermarket bought salad is healthy… until you realise how calorific the dressing is!

Even celebrities are joining the trend of making their own lunches. You just have to scan your Instagram feed to see celebrities showing off their latest tuppaware, with their packed lunch ready to go. 'Nothing beats homemade food from fresh ingredients.

Say goodbye to chemicals, preservatives, colourings, salt, sugar and excess fat,' says Lily Soutter, Nutritionist and weight loss expert at lilysoutternutrition.com.

IT’S A WRAP Tuna, Celery and Mayo Wrap Recipe serves: 2 Prep Time 10 min FOLLOW THEIR LEAD Improved concentration, increased energy levels and building better relationships with colleagues are just some of the ways that Tiffin Time, a unique service transporting tasty and wholesome lunchtime meals by bicycle, is enhancing workplace productivity in Bristol. With careful consideration given to the nutritional content of the weekly changing menu, to ensure that each meal is packed with all the vitamins, minerals, fats and carbohydrates required for a balanced diet, Tiffin Time offers a time efficient, sustainable and healthy solution for workers looking to fuel themselves at lunchtime. www.tiffintime.co.uk

Ingredients 15 g (½oz) Flora Light 100 g (3½oz) tinned tuna steak in spring water, drained ¼ red onion, sliced 1 celery stick, sliced 15 g (½oz) peanuts (optional) handful of mixed lettuce or rocket 2 tsp Hellmann’s Light Mayonnaise 2 large tortilla wraps or rolls Directions 1. Spread Flora over wraps or rolls.

2. Place tuna, onion, celery, peanuts and mayonnaise in a bowl and mix together.

3. Spoon into wrap, top with lettuce and wrap. www.flora.com www.health-magazine.co.uk

PROTEIN BENEFITS

Vitamins and Minerals According to Dr Emma Derbyshire, public health nutritionist and a member of the Meat Advisory Panel, protein from sources such as lean, red meat is an important source of essential micronutrients including B vitamins and readily absorbed haem iron. For example, beef, lamb and pork are rich in niacin, vitamin B6 and vitamin B12 and zinc.

Pork is a rich source of thiamin and beef a source of iron.

The application of low protein/’protein dilution’ diets to the wrong population groups, such as young women, could exacerbate their risk of medical conditions such as iron deficiency anaemia.” (www.meatmatters.com) Blood sugar control “Protein slows down the rate the stomach processes food and slows the passage of the carbohydrates with it.

As soon as you add a protein (be it animal or vegetable) to a carbohydrate you change it into a slower releasing carbohydrate, which is a very good thing,” says Marilyn Glenville.

Best of the rest Primal Pantry The Primal Pantry have just launched two exciting protein bars, which use only a few high quality natural cold pressed ingredients, without any additives, preservatives, flavourings or colourants in sight.

Available from health stores and Ocado and Tesco.

Visit www.primalpantry.com for more details. £1.99 per 55g bar

top read

Paleo: 12 weeks to change your life takes a holistic approach to Paleo, combining recipes with exercise and healthy living advice. The author endeavours to explain, in easy to understand terms, the scientific reasoning behind the benefits of following the Paleo diet, why you should follow it for 12 weeks and why the oversimplified view of the diet consisting of raw meats etc is wrong.

Fair game

The revival of game has seen many good butchers and now supermarkets stocking the lean and delicious meat.The importance of ‘Field to Fork’ and the transparency of where our food comes from has seen top chefs endorsing game and its health benefits. Game is wild, natural and free range, none of this pumped full of water and force fed nonsense – if you are after something delicious AND low in fat and cholesterol then look no further, game is perfect for your dinner table.Results from research commissioned by the Gameto-Eat campaign*, outline the real health benefits to eating game.

Venison is high in protein, low in saturated fatty acids and contains higher levels of iron than any other red meat, this is down to their active and natural lifestyle. Pheasant and partridge also contain a high level of iron, protein, vitamin B(6) and selenium, which helps to protect cells from damage caused by free radicals. http://www.allensofmayfair.co.uk/ www.punchbowllondon.com www.theyewtree.co.uk

Proprotein

www.health-magazine.co.uk

Dr Zak UK based functional food experts Dr Zak’s launched their ‘next generation’ high protein peanut butters last year, and they offer 35g of high quality whey protein per 100g, making them a simple and effective everyday alternative to shakes and protein bars. They are also suitable for vegetarians and free from palm oil and artificial sweeteners.

Esja Skyr yoghurt Esja Skyr are the first company to produce the organic high protein dairy product on UK shores. Organic, naturally fat free and high in protein, Esja Skyr has a wealth of benefits and with the ever increasing appetite of British people for healthy, transparently produced food, Esja Skyr is set to be a firm favourite and fridge staple in kitchens across the country. http://esjaskyr.com

Protein bread Baked with a blend of pulses and grains (navy beans, chickpeas, pea fibre), the new Warburtons high protein range comprises of high protein Bread, Rolls, Wraps and Sandwich Thins, providing a simple and easy way to increase your protein at meal times without compromising on taste!

The launch of the new range is in answer to the the growing trend of eating a protein rich diet.

The range is available at Asda with an RRP of £1.20.

www.dr-zaks.com

Forget low protein - studies show that adequate protein is essential, and it’s never been easier to meet your daily quota

Health Magazine Autumn 2016

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AUTUMN BEAUTY Beauty tips for more radiant skin this autumn

The importance of exfoliation Ever wonder why a baby’s skin is so soft?

It’s because babies naturally replace their skin cells every few days. As you grow older, however, the rate of skin cell turnover slows down dramatically. Dead cells on your skin’s surface hang around much longer, a fact that tends to accentuate those fine lines and make your complexion look dull and lifeless. By removing these dead skin cells, exfoliation helps make up for the gradual slowing down of your natural skin renewal process, improving the tone and texture of your skin.

DON’T OVER EXFOLIATE – This is perhaps the most important thing to remember so that you can avoid any damage and/ or irritation of the skin. It’s safe to assume that exfoliating twice weekly can achieve great results and refrain from irritation or over exfoliating. Of course, there are the people who enjoy exfoliating daily, but this is personal preference and heavily based on your skin type. If you notice a burning sensation or it your skin becomes very sensitive and/or red after using a product, stop it. Ultimately, you should stay in tune to what your skin needs, feels and how it looks.

DO EXFOLIATE ALL OVER - Exfoliation does not stop at your face. Work your exfoliation routine down into the neck and décolleté area, even your lips too as these areas can also greatly benefit from exfoliation as it removes dead surface skin cells, brightens overall skin tone and improves texture. Other areas to exfoliate: your elbows and knees.

DON’T GO SUNBATHING AFTER EXFOLIATING - Exfoliating reveals a baby22

Health Magazine Autumn 2016

fresh layer of skin, you could be more susceptible to the sun’s rays. Use caution when heading outdoors. Use a higher SPF in your sunscreen, wear a hat, carry a sun umbrella and try to stick to shady spots whenever you can.

DO EXFOLIATE AT NIGHT - Skin renews itself overnight so the perfect time to exfoliate is right before bed. Use a good sunscreen with high SPF during the day, especially if your skin has recently been exfoliated. While we all want smooth and clear skin, we also want to protect against sun damage.

DO CONSIDER CHEMICAL EXFOLIANTS - Physical exfoliants aren’t the only way to slough off dead skin to reveal a brighter complexion. Ingredients that chemically exfoliate the skin include glycolic acid, alpha-hydroxy acids, lactic acid and various enzymes. Try Goldfaden MD’s Fresh A Peel as the perfect chemical exfoliant.

DO USE GOLDFADEN MD’S DOCTORS SCRUB - £65 available at Space NK

We love...

Perricone MD Intensive Pore Minimizer tightens the appearance of pores and delivers less oily, less shiny skin that remains fresh all day. By gently exfoliating with salicylic acid, wax and dirt build-up that can clog and enlarge pores are carefully cleansed while DMAE helps tighten skin, improving the appearance of pores (both instantly and over time). £50 from www.lookfantastic.

Clarins cult product, The Beauty Flash Balm is definitely the ultimate pickme-up for tired skin, this best-selling radiant skin booster helps eliminate signs of fatigue in a flash! This beauty balm instantly moisturises, brightens and tightens facial contours so tired skin looks rested and relaxed.

See more at: https://www.clarins.co.uk/ beauty-flash-balm/C010405004.html#sthash.

U1LlW6aq.dpuf £30 www.clarins.co.uk www.health-magazine.co.uk

Hair Loss in Women If you lose hair when washing?

If you lose hair after washing or when brushing your hair?

If you feel your hair is generally thinning?

If you feel your hair is thinning, but don't notice any hair loss?

Don't Suffer in Silence We can Help

We are Specialists in Treating Hair Loss in Women and Women's Hair Loss, with over 30 years successful clinic experience.

We have now brought this expertise to you virtually at Your Convenience, Online, by Phone, by Email in the comfort of your own home or workplace. There's no need to travel, there's no need for time off.

We understand treating hair loss in women can take time and commitment. Only by getting the right advice and using the right treatments regularly and consistently will you achieve the desired results. It can take a minimum of 3 to 12 months plus, depending on the severity of your condition, but results achieved for women's hair loss, usually speak for themselves.

We really do make a difference to our customer’s hair, their self-esteem and quality of life. We build lasting relationships with our customers, who really value our expertise, advice, treatments and products and the benefits we produce for them.

We’ve been treating women's hair loss successfully for over 30 years. Our knowledge, support and guidance is really valuable and is reflected in our treatments and products which have all been produced for maximum, safe effect, so you really get the best and healthiest head of hair possible, naturally.

Looking after your hair should become part of your daily routine, using our products necessary for your needs.

Our personal service is second to none, as we really do care about our customers and understand the distress their hair loss problems can cause them. We provide continued support to them whenever necessary and have been doing so for many years.

We would love for you to become another satisfied long term happy customer like Judith and Jean and build a lasting on going relationship with you, by providing you with the healthiest head of hair possible and support where needed.

Jean from Bucks, says:

'With regular treatments hair re-growth quickly followed. I now feel more confident, & thanks to Hairology, can face the world again.'

Judith from Surrey, says:

'I first received treatment in 1997. The service has always been exceptional. I have used Hairology products for 15 years and won't ever go back to any other!'

Your success is our success.

We Can Help

Friendly, Professional, Expert Advice and Solutions for Hair Loss in Women and Women's Hair Loss.

Improve Your Self-Esteem and Feel More Confident with Our Help.

H HAIROLOGY hair loss-dry scalp treatment specialists

‘The Root to Healthier Hair’

0800 270 7683

hair@hairology.co.uk www.hairology.co.uk

0800 270 7683

www.health-magazine.co.uk Health Get 10% off* your first month’s treatment book your Telephone Consultation nowcallMagazine Autumn 2016 *Offer applies when treatment is taken at time of phone consultation only.

23

Discover

wellness Simple ways to feel happier and healthier this autumn

EMBRACE HYGGE The Book of Hygge by Louisa Thomsen Brits is an illustrated entry point to hygge, a Danish way of being that has become increasingly familiar to a UK audience. Hygge has no direct English translation as it is essentially a feeling – it can be found curling up in bed with a cup of coffee and a warm blanket, it can be found in lighting a fire or a candle in a comfortable room, it can be found in good conversation with loved ones.It can be found in asking yourself where you most feel at home, what are the activities and customs that anchor you, who makes you feel at ease? And what is it that contributes most to your sense of wellbeing?’

Hygge can describe feelings that are already familiar to you – it is in the rhythm of your daily life, in your habits, routines and rituals.

Everyone has a different way to experience hygge and The Book of Hygge hopes to help you find yours.

Brought to you by the publishers of Marie Kondo’s worldwide bestseller The Life-Changing Magic of Tidying, The Book of Hygge has been thoughtfully designed to be a book you want to keep forever – a totem to curl up with, or to set amongst your favourite books on a shelf – perhaps as a gentle reminder, to find a quiet moment in the busyness, and to embrace a bit more hygge in our daily lives.

The Book of Hygge: The Danish Art of Living Well by Louisa Thomsen Brits, published by Ebury Press, RRP £12.99

BE MINDFUL Naturally Mindful: Reconnecting with the Natural World, Discovering Your True Self is a new beautifully designed 'pocket compendium' with expert authors sharing over 100 inspirational insights on ways to rediscover the natural world and create a more sustainable future.

SWITCH OFF Nutritionist Cassandra Barns believes that modern lifestyles could affect our brain functioning by altering our sleep. According to OFCOM, UK adults spend an average of eight hours and 41 minutes a day on media devices, compared to eight hours and 21 minutes that on average adults sleep. Modern technology means we have information and stimulation available to us 24 hours a day, and we can easily become ‘hooked’ on this, with many of us even checking social media, looking at emails, watching online videos or catching up on a TV show when we’re lying in bed.“We don’t allow our brain to switch off or be ‘quiet’, and this constant stimulation can have dire consequences for our sleep – not only how long we’re actually asleep but also our quality of sleep. What’s more, the blue light from our devices (smartphones, tablets etc.) actually suppresses melatonin, the hormone that makes us feel sleepy. Without enough quality sleep, our cognitive function (memory, reasoning, thinking etc.) can slow down – we may become more forgetful, or clumsier, or just less ‘on the ball’, explains Cassandra. Modern lifestyles may also affect our brain function simply by increasing our levels of stress hormones such as cortisol.

“Having chronically high cortisol levels has been found to have a damaging effect on the brain, and even to kill off brain cells! Our cortisol levels can be high not only in situations of ‘crisis’ – e.g. when we have to meet that deadline in half an hour – but also in situations that we may not perceive as stressful, such as sitting in traffic on the way to work, or watching a worrying item on the news. Even that ‘stimulation overload’ of enjoyable things such as social media apps and TV can cause our cortisol levels to go up,” explains Cassandra. To help reduce the constant stimulation and ‘noise’ around us, many people find meditation effective, but for those who don’t, just putting away your electronic devices and allowing your mind to be quiet for a time (an hour, or even just 15 minutes) can help.

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Phones can often affect sleep and cause symptoms of stress. Try turning it off at least two hours before you go to bed to avoid over thinking before you go to sleep

www.health-magazine.co.uk

THINK POSITIVE Everyone has hopes and dreams that they long to achieve, but sadly for most of us these just remain dreams. Rarely do we believe we can ever achieve them, but with a little bit of inspiration it may be possible to achieve your dreams.

We often find ourselves wondering what could have been, always thinking that ‘the grass is greener’, or dreaming of what we could have in an ideal world. Our dreams or ambitions can often seem unattainable, or sometimes we get so stuck in ‘day to day’ mode that we lose motivation to achieve these dreams.There are so many situations we begin to perceive in a negative way, when all we really need to do is be more positive.

Sometimes positive thinking is enough to boost our approach to how we achieve things and can be a good first step to moving forward. There are a number of ways that you can become more positive, which is a first step to being more motivated to achieve your life long goals; A healthy diet is often overlooked when it comes to mental health; but you do get out what you put in. A balanced mood and feelings of wellbeing can be protected by ensuring our body is provided with all the correct nutrients. Water is also essential for keeping a clear head and a healthy mind, so it is important to drink at least two litres a day.

We all know that being physically active is good for our bodies, but mental and physical health is linked closer than we may expect. If you want to move more but aren’t sure where to start, there are so many things you can do. Firstly, start small and build up your tolerance – try going for a couple of walks, progress this to jogging and eventually build up to running. The fresh air will also be good for the mind, particularly if you work inside 9 hours a day, www.wishfulthingkingweek.org.uk

BE CONFIDENT

heavily retouched images of celebrities the public are typically faced with in fashion According to new research from Weight adverts and magazines; instead promoting Watchers (www.weightwatchers.com), a healthy, strong and happy bodies. shocking 75% of women dislike their body with 27% feeling so ashamed in the nude that Young women are more comfortable being naked amongst friends than older women they have sex with the lights off, or avoid it with five per cent of 25-34 year olds feeling entirely. The survey also found that over 40% very comfortable versus only two per cent of people feel magazines and celebrity culture of women over the age of 55. Women aged make them self-conscious about their bodies. 45 to 54 are so shy in front of their friends The research was conducted to launch Weight Watchers magazine's first ever Naked Issue where six brave members pose nude to celebrate their new-found body confidence.

After losing a total of 22st 3lbs and 29st 13lbs respectively with Weight Watchers, six females and three males posed naked to celebrate their new-found confidence. The shoot aimed to counteract the unhealthy body image portrayed by models and the

that they reported being 60 per cent more comfortable being naked with their beauty therapist.

Commenting on the findings, Helen Renshaw, Editor of Weight Watchers magazine, said: “It is worrying that so many people feel unhappy or ashamed of their bodies. We hope that showing and celebrating healthy, strong, ‘real’ bodies will inspire people to feel more confident about their own body shape.

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IN PRAISE OF...

Martial Arts

By Chrissy Hayes

It has been a lovely summer for enjoying the outdoors in sunny and warm weather. Keeping fit just by being outside and moving around is easy when the days are long and pleasant. Also during the summer both the Olympic and Paralympic Games have showcased sports which don’t often get much air time on television. This has inspired me to try a new sport this autumn, something to try indoors when the weather is chilly and the days are short. Leaving my comfort zone behind, I decide Martial Arts might be the answer to keeping fit.

A quick glance at the internet reveals a number of Martial Arts clubs in the local area. There is also plenty of information at the local library. Most clubs have a free class on offer, and are keen to gain new members.

The Olympic Games seem to have inspired a lot of people to try and I am not the only “newbie” on the night I have a trial.

I am trying Karate, which is Japanese for “empty hand”.

Not only does this sport use very little equipment, as the name would suggest, but it is possible to simply wear a T-shirt and track suit bottoms for the trial class.

Feet are bare, so no worries about special shoes. If I decide to join a club, the only outlay is the white suit and my first belt. Some clubs even include this in the monthly fee. As a beginner I will wear my initial belt until my first grading, which if I pass, will move me on to a different colour. Gradings are held regularly, and it is possible to gain a new belt a few times a year.

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We begin with a warm up which includes basic techniques. Then we start pattern work. Patterns need to be learned to progress through the belts, so the class divides into sections as some people are working on more advanced patterns. It is very easy to see where to stand just by glancing at the colour of the different belts.

The last section of the class is sparring, something which I am not so keen on. I give it a go but really want to crack on with the pattern work. Karate is a “hard” Martial Art and can be focused on direct strikes.

Some Martial Arts such as Tai Chi are classed as “soft” and concentrate more on gentle movement. It might be worth looking at alternatives if you are not so keen on sparring. It is also worth finding out if the club you like has a busy social side if that is important to you.

In the meantime, I am sticking with Karate and am looking forward (in time) to my first grading. It seems a fairly inexpensive and fun sport which by all accounts leads to greater flexibility and fitness as well as increased confidence. Wish me luck!

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Health Magazine Autumn 2016

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