health ISSN 2040-4484 January 2017
PERFECTLY IMPERFECT
Learn to love yourself, ‘flaws’ and all..
Work vs. health Is your workplace making you ill?
The
Commence the cleanse! www.health-magazine.co.uk
HAPPY NEW YEAR Get 2017 off to a positive start
Fit & well
Embrace a regular exercise routine in 2017
The GREAT escape Inspirational health holidays
Health Magazine January 2017
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EDITOR’S NOTE
4.Osteoporosis
Welcome to the New Year issue of Health Magazine. I
don’t know about you, but there is nothing like a period
Natural ways to help reduce the symptoms
6. Beat the cold
of excess to leave you craving a bit of clean living! So if you’re chomping at the healthy living bit this January, you’re in the right place. We’ve packed into this edition
Stave off the seasonal sniffles
everything you need to get your 2017 action plan for health off the ground, whether that requires some healthy eating inspiration (page 15) or a bit of fitness motivation (page 13). Perhaps the key to initiating a positive change lies in your career, since 87% of people blame their workplace for making them ill (page 17). Alternatively, finding love might be the missing link for happiness in your life, in which case follow our tips for how to be proactive when it comes to dating this year (page 22). Above all, confidence is essential, such is the theme of our issue. With body image experts on hand to help change your self-perception for the better (page 23), you’ll hopefully be on the right track to a healthy and happy 2017 in no time!
7. Face the winter
The season’s best beauty boosters
8. Happy New Year
Get 2017 off to a positive start
9. Fit & well
Embrace a regular exercise routine
10. Great strides The latest fitness news
12.Running on healthy
Enjoy the issue.
Simple ways to get into running
Caroline Seekings
Your guide to healthier eating
14. New year, new food 16. Work vs. health
Editor
Is your workplace making you ill?
18. Career ahead
5
Is it time to switch careers?
19. Digital dependency Do you need to detox?
20. Have a dry January
10
The latest way to help tackle bladder weakness
16
21. Single lazy
Why it pays to be proactive with your love life
22.#perfectly imperfect Learn to love yourself, flaws n’all!
25. The great escape
Find the perfect New Year health retreat
healthmagazine1
@health_magazine
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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
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Meet the team Health Magazine January 2017
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TH L A E H K CHEC
OSTEOPOROSIS Natural ways to help reduce the risk & symptoms of osteoporosis
A new at-home test set to transform Osteoporosis screening in the UK… All through the clip of a nail Millions of Brits will be able to check their risk of developing osteoporosis with Osentia® Osteoporosis screening test, a new clinically-proven, safe and accurate athome test that is available for the first time exclusively in the UK. The test uses the latest screening technology to assess an individuals’ risk of suffering fragility fractures, a common sign of osteoporosis, by analysing a fingernail or toenail clipping and providing results in just seven days. Osteoporosis, known as the ‘silent disease’ because it has no symptoms and can remain undiagnosed until a bone is fractured, is a major public health concern with 300,000 people in the UK attending hospital every year because of a fragility fracture. It is also one of the main causes of hospital stays for women over the age of 45, more so than diabetes, heart attack and breast cancer.
THE NATURAL WAY TO MANAGE PAIN A new book entitled ‘How to Overcome Pain’ by internationally recognised registered osteopath and naturopath Leon Chaitow shows us how to tackle the root causes of chronic pain without covering it up with temporary solutions. Chaitow believes that the more we know about our bodies and why they might not be working, the better equipped we are to manage them properly and effectively. Living with pain can provoke frustration, anxiety, depression, and even a reliance on pharmaceutical painkillers. In this important and highly accessible book, Chaitow outlines a wide range of tried and tested natural approaches to pain relief. He comprehensively details various methods and the research around them, all while offering clear, simple guidelines on how they can be incorporated easily into your life. These are mind-body techniques that provide an entire mental and physical approach to health and wellbeing. Chapters range from topics such as understanding your pain, positive attitudes, and finding peace, to bodywork and rehabilitation, complementary therapies, and eating well. Available from www.amazon.co.uk
The launch of Osentia® addresses the urgent need for earlier screening and intervention in the UK, as there is currently no national screening programme for osteoporosis or fracture risk. New research reveals that this concerns three quarters (74 per cent) of women.This test will support the NHS around the management of fragility fractures, especially as one in two women and one in five men over the age of 50 will suffer a fracture due to weakened bones which will cost the NHS £2.2 billion by 2025. Osteoporosis is a common condition affecting over three million people in the UK. Women are particularly at risk, especially after the menopause due to hormonal changes, however the research conducted by Osentia® found that almost half (46 per cent) of women don’t know what it is, which could be why a worrying third of women with the condition remain undiagnosed. Osentia is £39.99 RRP and available exclusively online at www.Superdrug.com and www.osentia.co.uk.
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Health Magazine January 2017
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ADVERTORIAL
THE BONE HEALTH BREAKTHROUGH! INCREASE your bone density naturally so you can have the peace of mind you deserve. One of the worst things about osteoporosis is not feeling like yourself, not feeling like the real YOU. That’s how Mary from California felt. She was a dancer who reluctantly quit after the fear of fracture left her saying, “Oh no, I wouldn’t do that!” But now after taking AlgaeCal Plus and seeing her results she’s saying...“Why not?” And you can too. AlgaeCal Plus is: • Natural and plant-based. Unlike traditional (rock-based) calcium supplements, you won’t experience bloating, constipation or nausea. • Clinically supported. Human clinical trials have been shown to increase bone density at any age. • More than just calcium. AlgaeCal Plus naturally delivers calcium, magnesium, vitamin D3, vitamin K2, boron and trace minerals. It gives you what your bones need in their proper proportions - the way nature intended. • USDA certified organic. Plus, non-gmo, gluten-free, soy-free and dairy-free! • Guaranteed to work. AlgaeCal guarantees that if you don’t see an increase in your bone density, you’ll get your money back. A year after taking AlgaeCal Plus Mary’s doctor told her the incredible news: her hip had stabilized and her bone density had increased. “It really worked! I feel happier. I feel stronger. And that’s everything to me.” Do you want to feel like the real YOU again? And start saying, “why not”, just like Mary? You can with AlgaeCal Plus Calcium Supplement. https://www.algaecal.com/product/algaecal-plus/
SAVE 10% on your first purchase with coupon code: HEALTHMAG at https://www.algaecal.com
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Health Magazine January 2017
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Beat the cold! It may be chilly outside, but battling a cold needn’t be a given this winter with these helpful hints to help you stave off the seasonal sniffles
Did you know? New research from Dettol reveals that 90% of the UK is unaware of the potential harm that viruses on surfaces can cause us. One of the most common ways for cold and flu viruses to be transmitted is by people touching dirty surfaces, whether in the home or when out and about. In Dettol’s survey of 2,000 people, 30% admitted that they called in sick more than once this year alone due to a cold.This translates into 27.4 million days that were lost in the UK due to a cold or flu virus alone The ‘Man Flu’ myth Comparing sickness statistics between men and women makes for surprising reading. It shows that while the age-old man flu debate rages on, more women called in sick in the last year with a cold compared to men. Whether it is down to men having better immune systems or spreading their suffering at their desk, they are still the grimiest of the sexes with only half washing their hands regularly.
Avoiding winter bugs can often seem an impossible feat, with most of us being affected at least once during the season. Whether it is flu, a sore throat, or stomach bug, the impact on our lives and wellbeing can be considerable. To help you know the symptoms, and what to do, AXA have put together the following information:
‘PROPER LEMSIP’
Wipe out cold and flu the natural way with Flu a GLT - aa classic jamu recipe using ginger, Flu is an infectious and common viral illness spread by coughs lemongrass as well as a few secret spices, and sneezes and symptoms tend to be more severe and last honey and raw apple cider vinegar for added for longer than the common cold. You can catch flu all year fire. Ginger heals sore throats and strengthens round, but it is especially common in winter. the immune system. Lemongrass relieves stubborn coughs, fever, and exhaustion. Apple For many the best remedy is to rest at home, keep warm and cider vinegar is a natural antibiotic. drink plenty of water to avoid dehydration. Pain killers such as paracetamol or ibuprofen can help lower a high temperature and www.jamukitchen.co.uk relieve aches. New research by https://www.axappphealthcare.co.uk/Health-information/Health-Factsheets/ Ultra Chloraseptic shows that, on Flu/> average, we suffer more than two sore throats a year, with difficulty Norovirus swallowing (78%) and pain (67%) Also known as the winter vomiting bug, norovirus is an extremely infectious being the most troublesome symptoms Almost half of us stomach bug. It can strike all year round, but is more common in winter and (49%) have taken time off work because of a throat infection in places such as hotels and schools and young children and the elderly are and one in eight (12%) adults has missed five days or more. especially at risk. The illness is unpleasant, but it's usually over within a couple of days. If you are unwell with vomiting and diarrhoea, it's important to drink Ultra Chloraseptic is an anaesthetic throat spray using the plenty of fluids to prevent dehydration, and oral rehydration fluids (available fast-acting ingredient, benzocaine, creating targeted pain from pharmacies), can also reduce the risk of dehydration. (source <http:// relief within seconds, and helping to relieve discomfort www.nhs.uk/Livewell/winterhealth/Pages/Winterhealthrisks.aspx> ) when swallowing.
A SORE SUBJECT
Sore Throat Sore throats are common in winter and are almost always caused by viral infections. There's some evidence that changes in temperature, such as going from a warm, centrally heated room to the icy outdoors, can also affect the throat. One quick and easy remedy for relieving the symptoms of a sore throat is to gargle with warm salty water. . Dissolve one teaspoon of salt in a glass of part-cooled boiled water.
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Health Magazine January 2017
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beauty wish list
FACE the WINTER
Our pick of the seasons best beauty-boosters
Winter can often leave us feeling and looking more than a little parched, so it pays to spend a bit of extra time nourishing and caring for your skin at this time of year. To help counteract some of the drying effects of the cold, central heating and other seasonal beauty threats, we went all out to try and test some of the best beauty products to help create (or fake) a healthy winter glow. Step 1: CLEANSE Cleansing often falls victim to an extra five minutes in bed at this time of year, which is why we loved Elemis’ quick fix solution to squeeky clean morning skin. Thei Pro-Collagen Cleansing Balm (£40 http://www.elemis.com/pro-collagen-cleansing-balm.html) is also gently warming, which is lovely on those chilly starts to the day. Step 2. MOISTURISE If ever there was a good time to treat your skin, it has to be now. Many light moisturisers simply aren’t up to the job of quenching dehydrated winter skin, but L’Occitane Divine Light Cream reigns supreme in these stakes. It helps fight visible signs of ageing and protects skin from UV rays whilst intensely nourishing at the same time. (£74 www.loccitane.com) Step 2. SHEER MAKE UP Winter skin is rarely conducive to heavy or powdery make up, lending more instead towards a light, dewy finish. For this reason, we can’t get enough of Dr. Perricone’s No Lipstick Lipstick (£25 www.Perriconemd.co.uk) which is designed with leading anti-aging skincare technology and gives lips just a hint of a tint and lashings of moisture to boot! For skin, Bare Minerals tinted hydrating gel creams comes up trumps in the sheer finish stakes, providing just the right amount of coverage and moisture in one.
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Health Magazine January 2017
7
y p p Ha New Year
Get 2017 off to a positive start with these top happinessboosting tips
A British coach is breaking the self-help mould by telling women to stop dieting and stop trying to be perfect, because it’s making them miserable. Mum-of-three Jaelithe Leigh-Brown (38) started writing ‘The Happy Woman: What You Can Learn from Kids, Dogs and Men’ when she was up during the night, feeding her daughter Eden (now 3). The book shows women the small changes they can make to break away from life’s pressures, so they can be happier each day. Jaelithe explained: “The modern woman is a master juggler. From our partners to our children, our friends to our career, life is more demanding than ever. Expectations on us are even greater. And we’re supposed to take it all in our stride and smile. There’s too much pressure on women to be someone they’re not and it’s getting them down.” In fact, between 60% and 90% of people with Seasonal Affective Disorder are women and women are more likely than men to have a common mental health problem. Using observations, insights and recognised life coaching techniques, Happiness Coach Jaelithe Leigh-Brown shows women how it’s still possible to be everything to everyone without sacrificing the single most important thing - our own happiness. And it starts at home, with a look at some of those closest to us: kids, dogs and men. Jaelithe said: “I got the idea for the book when I realised how unhappy women can be, due to the pressures they feel are on them. We’re told what size we should be, what 8
Health Magazine January 2017
beauty is, what a good wife is, what a perfect mum does, how tidy our house should be and there are demands on us at work too. Women don’t realise they’re good enough just as they are. It’s what I teach my daughter and it’s my message to women.” Women can learn so much about happiness from kids. They wake up and immediately want to play. They don’t try to change who they are.They want to play even when they’re ill and they just do what makes them happy. Dogs play up to what they’re good at and can easily live in the moment - a key to happiness, since they don’t have the same concept of time as humans do. They’re better at visual communication than us and can read body language - something women can do to be more confident within themselves and their relationships. Men generally are better at taking ‘me time’ and switching off to the pressures or ‘to dos’ that life can throw at them. They’re also better at believing in themselves and in their abilities. “I had three kids in the space of four years, and despite being a positive person, found it easy to get bogged down with my business, the housework, trying to be a perfect mum, wife, daughter and friend. I also had a personal bereavement and was told I’d end up in a wheelchair by the time I was 45, due to damaging my knees. My self confidence took a beating and I noticed every other woman I knew was feeling down, whether they had children or not. I wanted to change that and let women know that they can be
happy by accepting that they’re good enough - just as they are.” *SAD stats from psychcentral.com http://psychcentral.com Mental health problem stats - https://www. mentalhealth.org.uk/statistics/mental-healthstatistics-men-and-women
Take heed: Dogs play up to what
they’re good at and can easily live
in the moment - a key to happiness, since they don’t have the same concept of time as humans do
www.health-magazine.co.uk
FIT & WELL No excuses! Make 2017 the year you take control of your fitness, with these simple and inspiring ways to help embrace regular exercise
Gladiators, READY!
Battle Real Gladiators at a hilarious Game-Show Obstacle Course coming to London this year! The Gauntlet Games is a series of 5km and 10km game-show style races and is the World’s only obstacle course with real Gladiators, and over 20 of them will be battling runners around the course, armed with inflatable weapons, paint guns and foam! The Gauntlet Games gives runners a chance to feel like a child again and is a huge adventure playground for adults, complete with many giggles along the way with the Gladiators. People of all abilities, shapes and sizes are invited to give the course a go, individually or as a team, and each event will have its own fancy dress theme, with prizes going to the best team fancy dress. Runners can take part for fun, or can choose to raise money for one of the many charities already partnered with the Gauntlet Games, including Cancer Research UK and Down’s Syndrome Association. Tickets start at £30, with discounts for teams, and all fun-seekers will have the chance to participate at one of the following locations: Manchester, Cardiff, London or Brighton/ Crawley. Find out more and sign up at www. thegauntletgames.co.uk
www.health-magazine.co.uk
When it’s grey and gloomy outside and the days are short, it can be hard to motivate yourself to get up and do exercise, so here’s some top tips to staying active over the winter. Brave the weather It’s easy to be put off, but going outside is all in the preparation and attitude. Wrap up warmly, wear decent footwear and once you are out there, you might even enjoy it! Cold conditions give a boost to the conversion of white fat cells to brown, which burn energy to keep us warm. Outdoor exercise increases exposure to daylight and Vitamin D, helping to increase endorphins and improving both your mood and bone strength. Exercise indoors If the weather really is appalling, try an exercise DVD or repeatedly going up and down the stairs. Gyms often have tempting trials or short term deals, and many council gyms are now high spec and reasonably priced.The price of exercising indoors is an investment in your long term health that’s worth paying. Ditch the excuses Modern life is busy, with work and family often taking priority. It’s easy to think you have too many other things on and that it is selfish to take time out. However, studies show we are more efficient at work if we make time for exercise,
whilst the ‘head space’ helps with thinking and prioritising. Exercise makes you healthier and happier, improves concentration and increases energy levels. Exercise with others It can be hard to get going on your own. Going for a walk with a partner, friend or family makes it more pleasant, and meeting up with someone helps make sure you stay committed. It’s a great way to make new acquaintances and catch up with old ones at this social time of year. Set goals and monitor yourself You are more likely to be successful in maintaining weight or losing a few pounds if you know what your goals are and you record what you do. You can do this manually, or use technology to help. Activity can be monitored by a wearable device to record how many steps you take, how much ground you cover and even how much sleep you have. Most health bodies recommend 10 000 steps a day. You might be surprised by how little or how much you do, and how much small things like using the stairs, a 10 minute walk at lunchtime or walking kids to school can make. You can also use apps to map your activity and distance covered in a walk or run. Looking at your progress can be really motivating. www.vavistalife.com
Health Magazine January 2017
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Great
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............. Get the low down on all the latest fitness news and information ...........
ONE MINUTE WONDER
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KEEPING IT REAL
Even fashion retailers are becoming more realistic when it comes to body image This January sees the launch of â&#x20AC;&#x2DC;Leaner Fitter Stronger â&#x20AC;&#x201C; a brand new health and fitness guide by the brothers behind one of the UKâ&#x20AC;&#x2122;s most successful fitness start-ups.
LEANER, FITTER, STRONGER
Run by brothers (Bridger) and twins (Exton) â&#x20AC;&#x201C; otherwise know as the â&#x20AC;&#x2DC;boy band of fitnessâ&#x20AC;&#x2122; â&#x20AC;&#x201C; they plan to transform the lives and bodies of thousands of Britons. Leaner Fitter Stronger is their first book and it is a fresh and sustainable fitness and eating plan that you can fit into your own lifestyle, not the other way around. https://www.penguin.co.uk/books/1112056/leaner-fitterstronger/ 10
Health Magazine January 2017
A first for the British fashion industry, a mannequin has been made based on the exact measurements of a real customer, Harriet Winters, using innovative 3D scanning and printing technology. Fashion brand, Long Tall Sally ran a competition to create a mannequin that truly represented a real womanâ&#x20AC;&#x2122;s body shape, resulting in the â&#x20AC;&#x2DC;Harrietâ&#x20AC;&#x2122; mannequin. At 6 ft tall and a size 14, Harrietâ&#x20AC;&#x2122;s mannequin is quite a contrast to the standard 5 ft 9, size 8 figures present in many stores. During recent fashion weeks there has been a real celebration of â&#x20AC;&#x2DC;normalâ&#x20AC;&#x2122; body shapes, with Les MijotĂŠs â&#x20AC;&#x2DC;All Woman Projectâ&#x20AC;&#x2122; body diversity photography, the Womenâ&#x20AC;&#x2122;s Equality Party running the â&#x20AC;&#x2DC;No Size Fits Allâ&#x20AC;&#x2122; campaign to end extreme skinniness on the catwalk and brands using staff rather than models at New York Fashion Week, to name a few examples.The Harriet mannequin will be used during Long Tall Sallyâ&#x20AC;&#x2122;s design and fit process to create a more realistic fit and even better design for the tall customer. Watch the making of the mannequin video here: www.health-magazine.co.uk www.longtallsally.com/made-tall
KNOW THE SCORE
Measure and track muscle mass and body fat right from your wrist with the touch of a button TomTom (http://www.tomtom.com/fitness) has launched the first fitness tracker on the market that combines body composition analysis with steps, sleep and all day heart-rate tracking, right from the wrist. With the push of a button, TomTom Touch <http:// www.tomtom.com/en_gb/ sports/fitness-trackers/> measures the percentage of body fat and muscle mass in your body to finally answer the question: Is what I’m doing, doing anything for me?* Body composition gives you a good understanding of your fitness level and how it’s changing over time**. Until now, this metric has been available with dedicated scales or expensive technology. The launch of TomTom Touch now makes it more accessible to a broader audience. https://mysports.tomtom.com/app/activity
MIND THE GAP
Knowledge Gap Fails Brits in their Health and Fitness Goals
FITNESS FIBS
FITNESS FIBBING is sweeping the nation as gym dodgers use an array of excuses to avoid the gym, according to new research. A survey of 1,018 UK gym goers, carried out by personal training course provider Beabetteryoucourses.co.uk <http:// www.beabetteryoucourses.co.uk/> , found 58% fib to others about going to the gym.The research shows that 9 out of 10 Brits ditch plans to go to the gym at least once a week.Top five reasons for avoiding a workout include being too tired (46%), forgetting a gym kit (42%), the weather being ‘too hot’ or ‘too cold’ (36%), a busy gym (26%) and eating too much (25%). A third of those surveyed confessed to wasting money on their gym membership after only visiting their gym once over the past month. Women take the lead over men when it comes to avoiding the gym with 53% ditching workouts, compared to 47% of men. www.beabetteryoucourses.co.uk
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New research by TomTom Sports has revealed that Brits feel in the dark when it comes to health and fitness, and face a constant battle to exercise effectively.The survey, commissioned to mark the launch of TomTom Touch <http://tomtom.com/ en_gb/sports/fitness-trackers/> , the World’s first Fitness Tracker to analyse body composition, found that the majority of Brits face a continuous battle to maintain a healthy body with a staggering 83% admitting they are concerned about managing their weight and 40% admitting that they weigh themselves at least once a week. Despite weighing themselves every day, nearly one in five stated they were unsuccessful at achieving their goals, with 11% putting this down to lack of awareness of the best way to shape up. Overwhelmingly the nation’s main fitness goal is to stay healthy (40%), while 35% want to focus on actually losing weight or slimming down and 18% want to improve their fitness level. Brits who admit they struggle to reach their goals find it challenging to understand key measurements of health and fitness and how they can affect change to their bodies through exercise. A massive 69% of people have no understanding of what body composition is, yet 80% of Brits know all about BMI and nearly a quarter (22%) believe it’s a good measure of health and fitness. Health Magazine January 2017
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TOP TIPS TO PREVENT INJURY WHEN RUNNING Running is an easy and affordable way to get fit, which makes it popular with all skill and fitness levels. However, running can cause all sorts of injuries such as shin splints, muscle pulls, Achilles tendinitis, and more. Gemma Davison from FirstAid4Sport gives her top tips for avoiding common injuries. 1. Stay hydrated and eat a balanced diet Hydration and a healthy diet will ensure that your muscles and limbs are well nourished, enhancing your performance and giving you the best chance of avoiding injury. 2. Warm up and cool down This is vital. If your muscles are not warm before you run, the risk of injury increases. Similarly, make sure you stretch post run to reduce the build-up of lactic acid, particularly in the calves and thighs. 3. Wear fitted, supportive trainers Running in shoes that do not fit or do not have appropriate support is bad for your ankles. Be wise with your footwear to keep your ankles strong. 4. Do not push yourself too hard You can easily overdo your exercise when you are trying to get fit. It is important to work with your body and slowly increase your exercise to avoid strain and injury. 5. Incorporate in strength training In addition to cardio and as a way of working on your running style, you should engage in some strengthening exercises. This will make the core muscles involved in running stronger. Founded in 2002 by Gemma Davison, Firstaid4sport offers all clubs and players, no matter the level, the same access to affordable and high-quality first aid equipment, whilst promoting the importance of pitch-side first aid. Personal and essential first aid kits can be purchased at https://www.firstaid4sport. co.uk.
CORE ESSENTIALS Sometimes if you’re thinking about how cold it is, you might forget about the little things about your technique, which can make you a better runner. Controlling your alignment and breathing will help with your core stability. This is essential for a good running technique. Lynne Robinson, Founder of Body Control Pilates and author of ‘Pilates for Life’, says: “In terms of runners, sometimes a slight imbalance in the body will go on to create problems because it’s such a repetitive movement that you’re doing. Even a small adjustment in your posture or in your core stability can make a huge impact.” Lynne shares her top 3 Pre-Run moves: Spine Curls 1.Lie on your back with your knees bent and your feet in parallel on the floor. 2. Breathe out as you curl your tailbone under, tilting your pelvis backwards as you peel your spine off the mat one vertebra at a time, lengthening your knees away from your hips. Roll up to the tips of the shoulder blades. 3. Breathe in and hold the position, focusing on the length in your spine. Breathe out as you roll the spine back down, wheeling each bone down in turn. Breathe in as you release the pelvis back to level again. 4. Repeat 10 times. Oyster 1.Start by lying straight on your side with your bottom arm under your head and your top hand on the mat in front of you. 2.Bend your knees and draw your feet back, so that your heels are aligned with the back of your pelvis. Place a cushion between your knees. 3.Exhaling, open out your top knee from the hip joint, keeping your feet connected. Keep your pelvis stable. 4. Inhaling, return your leg to the starting position with control. Repeat 10 times on each side. Prone knee lifts 1. Lie on your front. Rest your forehead on a folded towel and place your fingertips under your pelvic bones. 2. Bend your right leg to a 90-degree angle. Maintaining the position and stability of your pelvis breathe in and lift the leg up slightly off the mat. 3. Breathing out, lower the leg back down. 4.Repeat 10 times on each side To find a teacher near you visit: www.bodycontrolpilates.com
Running on healthy
Running is a fantastic way to keep fit and improve your health & wellbeing. And the best thing is, you can start today....
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Health Magazine January 2017
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FEET FIRST It’s important take note of your foot health if you are a serious runner, especially when it comes to footwear. “Remember to change worn out footwear. Running shoes in particular should be replaced after approximately 500 miles. It’s also important to not wear someone else’s footwear, as each person has individual needs to what is comfortable and supportive to their feet,” explains Michael Ratcliffe, Carnation Footcare Podiatrist (www.carnationfootcare.co.uk).
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While running in the cold it is important to keep your feet insulated, but surprisingly woolly socks may not be your best option, as Michael explains: “During the winter months our extremities, such as our feet tend to suffer the most from the cold. It’s really important to keep your feet well insulated during this time. Unfortunately woolly socks may keep our feet warm, but they tend to make our feet sweat more. For toasty, fresh feet this winter I would recommend Carnation Footcare’s Silversocks (from £10.00, firstaidfast.co.uk). Silversocks are made with pure silver threads.These unique fibres act as a natural heat thermostat, regulating foot temperature and helping to keep toes toasty when the temperature drops. The silver will not wash out or lose its thermal and antibacterial properties over time, so will keep your feet warm from winter to winter.
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www.fuel-fx.co.uk ABOUT: Susan Hepburn is an accredited hypnotherapist
HARLEY STREET ‘HYPNOTHERAPIST TO THE STARS’ SUSAN HEPBURN IS WAGING WAR ON DIETS The secret weapon of many A-List celebrities; Susan has helped thousands to lose weight and keep it off, without pain, drama or fuss. Susan is now offering the A-list treatment to everyone, with a series of seminars at the lavish Bulgari Hotel, Knightsbridge. Thanks to Susan, reaching your target weight… without having to diet… has never been so easy.
Susan will reveal the secrets taught to her
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F*** Diets (Audio CD with 16 page booklet and food diary package) NOW £10 (USUALLY £24.99) PLUS £1.50 P&P Available by calling
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& psychotherapist. She is
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the
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transformation of an A-list celebrity from a size 12 to a size 8. She has clinics in London’s Harley Street,
Los
Angeles, NewYork, Europe and the exclusive Bulgari Hotel in Knightsbridge, London. A-listers flock to Susan Hepburn for her discreet service and no nonsense approach.
celebrity clients, and perform her famous hypnosis; helping you change the way in which you think of food - forever. Sunday 29th January 2017 2:00pm to 4:00pm (registration from 1:00) Tickets: special price of £69 for 1st 100 tickets sold or 2 for £115 (one session with Susan is usually £395). BOOK THIS SPECIAL OFFER QUOTING ‘HEALTH MAGAZINE’. Spaces are limited To learn more and to book www.susanhepburn.com and follow seminars section or Tel: 020 7487 5200
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Susan Hepburn Clinics Psychotherapist, Hypnotherapist & Author 136 Harley Street London W1G 7JZ Telephone: +44 (0)20 7487 5200 Email: susan@susanhepburnclinics.com www.susanhepburn.com Also Clinics in New York, LA, Dubai and Europe Health Magazine January 2017
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Really Green Super-Food Buddha bowl Creating the perfect Buddha Bowl means getting a good balance of flavours and textures. This one has toasty roasted chickpeas and broccoli with fresh carrot, mixed leaves and a zingy dressing of lemon and tahini. A healthy but filling dish. Serves: 2 Preparation time: 10 minutes Cooking time: 15 minutes You’ll need: 1 240g tin chickpeas, drained 120g broccoli 2 tsp sesame oil ¼ tsp cayenne pepper 1 pinch of sea salt 1 medium carrot, grated 1 bag mixed salad Juice of half a lemon 2tsp tahini ½ tsp garlic powder 2tsp sesame seeds Sea salt and freshly ground black pepper Leaves from 4 stalks parsley
r a e ew Y
N
What to do: Heat the oven to 200C. Drain the chickpeas and spread them over a large oven tray. Divide the broccoli into small florets, toss those onto the baking tray too and drizzle with the sesame oil and sprinkle with cayenne and a good pinch of salt. Shake the pan to coat everything and roast for 15 minutes. Meanwhile divide the carrot and leaves between two bowls then make the dressing. In a small bowl mix together the lemon juice, tahini, garlic powder and enough water to make it a drizzly consistency. Stir in the sesame seeds and season to taste with salt and pepper. Once the chickpeas and broccoli are toasty pile those into the bowls along with the leaves and carrot then drizzle over the dressing adding some parsley leaves as you go. Note: Great to take to work as a pack lunch too. http://www.makemoreofsalad.com
Your New Year’s guide to healthier eating
Winter Honeyed Porridge Oats • 50g porridge oats • Small handful of dried cranberries • 1 sliced banana • 200ml milk • 1 Rowse Honey Snap & Squeeze sachet Method: 1. Stir two thirds of the dried cranberries into the porridge oats and milk while simmering (following packet instructions for specific cooking times). 2. Pour into a bowl and top with the remaining cranberries and sliced banana, and finish by drizzling over the Rowse Snap & Squeeze. www.rowsehoney.co.uk 14
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Indian food - but not as you know it Vegetarian chef Mira Manek has revolutionised the perception of Indian cooking by bringing a new healthy, vegetarian concept to the table, incorporating vibrant spices and ingredients with healthy alternatives to create Indian food with a twist. Mira’s recipes range from a delicious quinoa & popcorn bhel in crisp lettuce to grilled vegetables with tofu tandoori to curried courgettini, and much more. www.miramanek.com
SMOOTH OPERATER
Smoothies and soups are a perfect way to boost your nutrient intake each day. For some blender inspiration check out The Perfect Blend by Tess Masters (Jacqui Small, £16.99) which contains 100 blender recipes to energize and revitalize
Gourmosa’s ethos is to create nourishing, naturally good food without compromising on taste. With innovative natural ingredients and methods, they’ve turned snacking on its head with a range of beautiful Asian food that is good for you. It’s the perfect marriage – satisfying taste and natural superfoods that keep your body in harmony. Gourmosa are changing snacks for the better. Available in Tesco, Asda & Ocado www.gourmosa.com
HEALTH READS MAKE GOOD Caprera (https:// caprera.com) aims to make food ‘good’ again
SNUB THE SUGAR The ‘Sugar Snub - Eating Out Guide’ is a unique & practical guide detailing the sugar content of menus at a variety of high street food chains and cafes, giving the reader the tools to make sensible choices when dining out - it’s very surprising how high the sugar content is in some of these perceived healthier alternatives. www.amazon.co.uk www.health-magazine.co.uk
POWER THROUGH With hectic and busy schedules, it can be difficult to lead a healthy and balanced lifestyle. Dutch superstar and best-selling author Rens Kroes makes it easy with a combination of healthy food, sufficient exercise, and relaxation.You’ll find delicious, on-the-go breakfasts that make you happy, simple salads and pasta dishes, and healthy takes on sinful sweets. A guide showing nutritional information on each food is provided, including what to eat for different beauty benefits,. £15.99 www.amazon.co.uk
‘Finest’, ‘Extra Special’, ‘Taste the Difference’. Is a clever label all it takes to convince us about the quality of the food we eat? When we buy ‘British’, ‘farm-raised’ produce, are we happy to settle for this vague idea of where our food comes from? We all like to believe that we are discerning shoppers, choosing only the freshest and the best of what is on the shelf. However, the truth is that most of us purchase without truly giving a second thought about quality and traceability, and are content to accept things at face value. We never stop to consider that being the best on the shelf does not necessarily qualify as being good to begin with. Is there really any way to be certain about how “good” ‘good food’ actually is? Enter Caprera <https://caprera.com/> , the largest network of independent food and drink producers in the UK. After a successful trial period, the marketplace has now officially launched, targeting UK consumers who care about the quality and traceability of their food, and who know that this is not something they can get at supermarkets.
Health Magazine January 2017
15
Work vs. health
With 87% of employees blaming their workplace for making them ill, is it time to make a change in your career or work environment?
We may dedicate many hours to the workplace, often through very little choice, and, for some, the thought of going to work on a Monday morning can be a daunting prospect. Sadly, it doesnâ&#x20AC;&#x2122;t stop there. According to new research by health and wellbeing provider, Benenden, your job could also be drastically affecting your health. A survey of 2,000 employed people today reveals that a huge 87% of employees blame their workplace for making them ill, with only 25% saying they feel healthy at work on a regular basis. In addition, half of those surveyed (50%) said they felt depressed at work, with just 40% admitting they are happy in their place of work. The survey shows that we are a nation of hard workers, regardless of whether we are ill or not, with 46% saying they still go into work despite being ill. And whether ill or not, once in work, those surveyed confessed to having regular health issues, with backache (84%) eye strain (42%) and regular migraines (27%) all being part of working life. In addition, just under half of respondents (at 44%), reported being regularly stressed at work, with a further 91% feeling tired several times a week at their desk. Nearly two thirds of workers (58%) said that work worries keep them awake at night.
GROUNDHOG DAY: A disturbing one in two adults even travel to and from work with no recollection of their journey
The survey also showed that it can often be difficult to try to stay fit and healthy at work. More than half of those in employment (54%), said that continual work commitments stop them from getting to the gym. In addition, three quarters of employees said that their employer doesnâ&#x20AC;&#x2122;t actively encourage them to be healthy and exercise. 16
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GROUNDHOG DAY
Keep warm at work There’s no need for extra jumpers and gloves at your computer this winter with the Dimplex DDF250 Desk Friend - a compact, highly portable personal ceramic heater. Without cluttering up your desk space, the Desk Friend ensures you can work comfortably even if the rest of the office feels too cold. Desk Friend is safe and easy to operate, with a personally comfortable 250 watt single setting for an instant top-up of warmth. www.dimplex.co.uk
“Groundhog Day” Brits are ‘losing’ nearly one month a year operating on autopilot Doing the same things day-in, day-out and being stuck in a rut means 94 per cent have moments where they drift through their lives automatically without any real thought on what they are doing. Four in ten always end up grabbing the same breakfast and lunch, while a disturbing one in two adults even travel to and from work with no recollection of their journey. The study, by vitamin experts Solgar, found many also check through emails without really taking them in and even exercise on ‘autopilot’. This state even impacts performance and productivity at work, with 71 per cent claiming to have days where they carry out their day job without really giving it much thought. And 82 per cent of people believe their monotonous lifestyle leaves them feeling unchallenged, while others say they feel tired, lacking in energy and are often in a low mood as a result. Author and TV Doctor Dr Ellie Cannon, who launched the survey with Solgar (www.solgar.co.uk <http://www.solgar. co.uk/> ) said: “Busy lifestyles and routines can often make us feel like we are living a little like zombies. As we try to deal with everything that life throws at us, we switch our handling to autopilot, but we don’t fully understand how much stress we are putting ourselves under. “Signs of stress can show up as anxiety or restlessness, but stress can also manifest itself physically in symptoms such as lack of sleep, feeling achy or tense, or having low immunity and being susceptible to coughs and colds. To counter these symptoms, it’s important to take a good look at every aspect of our lives periodically and switch things up. Changes that jolt our minds and bodies out of autopilot, will not only make us feel mentally fitter but also physically fitter.
WORKING FROM HOME?
WHY IT PAYS TO AVOID WORKING FROM YOUR SOFA A Daily Mail article published in August 2015 highlighted that a fifth of people reported symptoms such as lower back ache and shoulder strain after purchasing a luxurious sofa and reclining on it regularly. As we sit on average for 9-12 hours every single day, the way that you sit and what you sit on is crucial for avoiding unnecessary aches and pains. Every action you make has a consequence and this doesn’t always show up straight away. If you are sitting with a rounded lower back so that it is curved outwards behind you and not inwards, then something called creep occurs. What this means is that you are stretching and lengthening the ligaments and muscles at the back of your spine and putting pressure on the joints and discs too. Then when you stand up these structures don’t just immediately return back to their original length, they are not like elastic bands; instead think of the effect being more like putty. Your back is unstable during this time delay and it can be the cause of injury or back pain. This may be the case if your back just suddenly goes whilst picking up something as small as a letter off the doorstep. It won’t be the action that does the damage but what you were doing beforehand. The Sittingwell® cushion fits neatly into a 45cm square cushion cover and comes with the option of either feather or polyester fibre padding. Why should everyone who visits have to know you have a back problem? It has taken over 5 ½ years of research, design and development but it is now here so that you can relax in comfort and in style. As with all of the products on the Sittingwell® site we have a full 30 day money back guarantee if you find that our back supports aren’t helping you.
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As we sit on average for 9-12 hours every single day, the way that you sit and what you sit on is crucial for avoiding unnecessary aches and pains www.health-magazine.co.uk
Health Magazine January 2017
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“
Career ahead
Since 2010, there has been
an impressive 272% upturn in startup nutritionists
and dieticians as the nation
Could switching to a career in the wellness industry be the answer to better health and job satisfaction?
has become hungrier to
understand more about healthy living
Sweat equity
In a modern world filled with anxiety, pressure, and competition, people are spending more time and money than ever before to soothe their minds and tone their bodies, sometimes pushing themselves to the most extreme limits. Even as obesity rates hit an all-time high, the most financially successful among us are collectively spending billions each year on apparel, gear, and gym fees. Sweat Equity: Inside the New Economy of Mind and Body explores the rise of the health and wellness movement through the eyes of those who are driving, paying for and profiting from it. Whether it’s technology, nutrition plans or new workout fads, enormous market opportunities exist for those bold enough to invest in the business of health, lifestyle and well-being. £23.99 www.amazon.co.uk
TRAIN FOR A CAREER IN NUTRITION CNM (College of Naturopathic Medicine) is the UK’s largest training provider in natural therapies, offering a range of nutrition-related courses whether for career or interest. CNM Diploma in Naturopathic Nutrition - Study part time at one of 7 CNM colleges across the UK, for a rewarding and flexible career as a Nutritional Therapist, using the power of nutrition to help yourself and others to better health. 80% of our graduates are practising. CNM Natural Chef - In addition to key cooking skills for a culinary career, students learn about nutritional values and therapeutic menu planning. Part time study, in London. Short Courses - Choose from Cooking for Health, Essential Skills for Natural Cooking, and Nutrition for Everyday Living, amongst many therapies on offer. Available at selected locations. Other therapies - Students training at CNM to become Acupuncturists, Herbalists, or Homeopaths, understand the importance of nutrition and are additionally qualified to advise their clients about dietary and lifestyle measures. CNM teaching is based on naturopathic, holistic principles, and brings together authentic traditions of oriental medicine with current western research-based nutrition. Visit www.naturopathy-uk or call 01342 410 505
THE HEALTH INDUSTRY:
The place to be
Britain’s fixation with wellness has soared as a new generation of Instagram obsessives and celebrity health and wellness influencers has sparked a meteoric rise in new independent nutritionists and dieticians over the past five years. According to Simply Business, the increase in accessible content on eating and exercise has gone hand in hand with rising courgetti consumption and CrossFit classes. The UK’s largest business insurance broker has monitored the rise and fall of independent health and fitness-related specialists since 2010. Today it reveals an impressive 272% upturn in startup nutritionists and dieticians as the nation has become hungrier to understand more about healthy living. Simply Business also witnessed gyms embracing in on the opportunity with a 59% growth in startup quotes, alongside a 24% increase in set-up for fitness instructors and personal trainers between 2010 and 2015. 18
Health Magazine January 2017
CNM
TRAINING SUCCESSFUL PRACTITIONERS
CHANGE CAREER
Train to become a… Nutritionist Herbalist Acupuncturist Homeopath Naturopath Natural Chef
Attend a FREE CNM Open Evening near you!
Postgraduate & Short Courses also available Colleges throughout the UK, Ireland, Finland, USA Part time and full time studies
01342 410 505 www.naturopathy-uk.com www.health-magazine.co.uk
It is common to see people in meetings being distracted by technology, and not giving their full attention. Most would agree it’s rude to take out a phone at a family dinner, but at work, because of the mountain of emails we get, we let each other multi-task during meetings, because it seems more efficient.
Above: Pam Hamilton, owner of “Workshop Cookbook”
Each new notification gives us a shot of dopamine - the reward and pleasure chemical in the brain
It is estimated that office workers can spend up to 40% of their time going through their emails, which means in a fiveday week you’re only starting “proper” work on Wednesday. Recently, research has found that the term “multi-tasking” isn’t possible, as our brains can’t actually do two things at once. Instead we are “rapid task switching” when trying to be on emails and participate in meetings at the same time. Scientists have shown that people who multi-task have trouble paying attention, and are not processing information as effectively they could be. So why do we feel so compelled to keeping checking our phones, and find it impossible to put them away?
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Blame dopamine, the reward and pleasure chemical in the brain. Each new notification gives us a shot of dopamine while checking and replying. This digital dependency can become addictive as humans love novelty as well as being needed. We become digitally dependent because the instant pleasure is easier to focus on than the more difficult discussion needed at a meeting, which can’t be answered with a quick text or well-chosen emoticon. To overcome digital dependency, start a digital detox during meetings. Quality face to face time is rare. Let’s value it and respect each other by being present, putting away technology, and having a proper meeting. Pam Hamilton, owner of “Workshop Cookbook” is the author of The Workshop Book, how to design and lead successful workshops.
Digital dependency Do you need to detox?
Maidenhead 85 High Street Tel 01628 777 220 specsavers.co.uk Contact lens free trial: One pair of monthly lenses or five pairs of daily disposables lenses. Trial subject to suitability and includes easyvision lenses only. Excludes other brands, coloured, gas permeable or hard lenses. One free trial per person per year. Current prescription required. Alternatively, an eye test will be required at our standard charge. ©2011 Specsavers. All rights reserved.
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Health Magazine January 2017
19
dry January Have a
Discover the latest way to help take control of bladder weakness this New Year Being fit and looking great has never been more popular! What better time than the New Year to dust off the trainers and hit the local Body Pump or Crossfit Class / or simply pound the streets with a revitalising morning run? Runners beware, however, as emerging research has suggested that high-impact exercise is closely linked with incidence of urinary leakage (Almousa et al, 2015). Highimpact exercise is increasing in popularity amongst women in the United Kingdom (Sport England, 2015) – which is fantastic for your general fitness and well being, however a study of 230 athletes aged 19-40 found that 58% had Stress Urinary Incontinence (SUI) (Da Roza et al, 2011). Runners carried the highest prevalence of SUI. The National Institute of Clinical Excellence (NICE) recognizes the significance of pelvic floor strength in urinary incontinence. NICE cite pelvic floor muscle training as the ‘first-line treatment’ for women with SUI (NICE, 2015). Empirical evidence has linked the strength of the pelvic floor to urinary incontinence symptoms (Dumoulin et al, 2014). The physiology of high impact stress incontinence is complex, and while the future may hold more targeted treatments, the majority of women experience symptom relief through pelvic floor strengthening. It is therefore justifiable to assume that the cause of SUI in high-impact athletes is at least in part their pelvic floor.
I thought it w as something I ju st had to put up with
.
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!
20
Free
sample
A new device soon to be launched in the UK is calledVibrance, 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, 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!
With its hormone free, female friendly formula, Sylk keeps making love and day to day life more comfortable whenever you need it.
Call 01923237795 or visit www.vibrancepelvictrainer.co.uk for more information.
Quote ref: HL
Health Magazine January 2017
For your free sample go to www.sylk.co.uk
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7 STEPS TO DATING SUCCESS Give yourself a makeover - Out with the old, and in with the new. January is the perfect time to revamp your look. So try a new hairstyle or lipstick.A small change can give you a big confidence boost. Re-evaluate your relationships – Still comparing dates to your ex or previous dates? Holding on to the past could be blurring your vision and holding you back. Take the time to consider what you really want to get out of dating. Are you looking for a relationship? Are you looking for friendship? Organise your priorities – When you date, it’s important to know what you’re looking for. Identifying what you want will ensure that you don’t compromise your values for someone else. Dating should be an addition to your life – not the centre of it. De-clutter – Say good riddance to past lingering relationships that you know aren’t good for you. Someone who wants to be with you will make the effort and will let you know that they want to be a part of your future. Don’t waste energy waiting around to hear from someone you know isn’t really interested. Find someone who realises how fabulous you are. Get rid of the cobwebs on your profile – Just like you change up your wardrobe to welcome the spring sunshine, take the same approach with your profile. Get yourself noticed by removing any old pictures and swapping them for sunny snaps. Update your profile and let people know what you have been up to recently. Set yourself mini challenges e.g. make a new friend each week – the more people you meet the more likely you are to find someone you click with. Not everyone will take your fancy but by meeting more people you improve your communication skills and learn to talk to just about anyone. This will give you confidence on a date and you won’t feel as nervous in front of someone you do fancy. Date night – dedicate one night a week to broadening your dating horizons. You don’t necessarily have to go on a romantic date, but dedicate that one night a week to trying something different. It’s a great way to explore the city and meet new people. You’re never going to meet new people sitting at home alone, so get out there!
‘CRACK THE LOVE CODE’ ‘Crack the Love Code’ is a programme developed by Suzy Greaves, Editor of Psychologies Magazine, and Georgia Foster, an author and leading therapist. Together, they share many relationship experiences personally, so they get the ‘single’ side of life and know the on-going frustration of finding Mr Right. Their belief is that you can do all the dating you want, but if your conscious mind has a different agenda to your unconscious mind, you will not find what you are truly looking for. Oh, and we might add, you may not recognise Mr Right in front of you because of past relationship issues that hinder your love success.The 21 Day programme will train your brain for love. You will use easy meditation tools and channel your thoughts in order to enter a state of deep hypnosis, allowing you to re-programme your thinking and learn how to attract a healthy relationship into your life. http://www.georgiafoster.com/crackinglove-code/
Single lazy
Unhappy with your love life? It pays to be proactive, so why not try mysinglefriend.com’s top tips for finding love this New Year...
www.mysinglefriend.com
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Health Magazine January 2017
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#Perfectly imperfect In a society plagued by low body confidence, is there a secret to self-acceptance?
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Health Magazine January 2017
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Q&A with Susan Hepburn
Psychotherapist, Hypnotherapist and Author 136 Harley Street London W1G 7JZ Tel 07961 434828 www.susanhepburn.com susan@susanhepburnclinics.com What is Body dysmorphic disorder (BDD) ? BDD is an anxiety disorder whereby a person has a distorted view of how they look and they obsessively worry about their appearance. BDD is complex and much more than simply saying ‘I hate my body’ and can be linked with depression, eating disorders, shame and low self esteem and can therefore negatively affect the person’s life. Do you think there has been a rise in body dysmorphic disorder (BDD) and low body confidence in recent years? And If so what would you pin as the key contributing factors? There certainly has been a rise in body dysmorphic disorder and low body confidence in recent years. As with eating disorders, it is seen mostly in girls, but women of all ages and men suffer from the disorder too. During early childhood, we begin to form our perceptions of our body’s attractiveness and this body image continues to form as we grow and receive positive feedback from family, teachers, peers etc. Therefore it is crucial in these formative years that we give our children love, encouragement, praise and not criticism and never negativity or insults. In my experience of over 30 years, intense jealousy by peers of perceived ‘pretty girls and ‘handsome guys’ makes them more likely to develop BDD, as they are often called ‘ugly’ and they begin to believe this. What are the most common body hang ups you see in your clinic? The most common body hangups that I see in my clinics are where the person has an unrealistic view of their overall body image and they think they are bigger than they actually are, particularly their thighs and tummy. They obsessively compare themselves with the body image of a friend, or particular celebrity or magazine images, and can become obsessed with that person and with constant self-scrutiny and body shaming. Conversely, it can be the opposite, where they perceive their body as much smaller, until they see a photograph, which
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shocks and upsets them. How can hypnotherapy help to overcome these issues? Hypnotherapy is an invaluable tool. Nobody is born to have body dysmorphic disorder, so it has become a learned behaviour. This is where hypnosis comes into play, to help change those negative thoughts into positives. I use psychotherapy in order to locate where these irrational thoughts come from and then through hypnosis, I endeavour to ‘delete’ the negative files (just like deleting files from a computer) and subsequently the body dysmorphia and associated thoughts. To what extent do you think the use of social media and filters has contributed to this trend? Social media has contributed enormously to the rise in BDD, as most young people are on these sites and they are bullied into believing they are ‘fat’ or ‘ugly’. Personally, I object to these words, or indeed labels of any kind, but these words are certainly widely used. There are so many ways in which the media and social media promote unhealthy messages about how beauty equates to photoshopped and distorted body images.Young people, in particular, are often very impressionable as they are still learning from mentors, and take on board these messages which can in turn overtake their thought process and affect their work at school and university. They can become reclusive and spend hours and hours on social media. Just writing this piece makes me upset for all the people I have helped over the years, as they are traumatised. I shall continue to do everything in my power to make a difference and stamp this out. What advice would you give to anyone suffering from these kind of negative thoughts and behaviours? Getting treatment for distorted body image is a critical step to recovery. The problem won’t just go away by itself. With hypnosis, I teach you to begin a journey towards self acceptance and to rise above destructive thoughts and behaviours, which enables a fundamental change in the way you see and think about yourself. Young children and teenagers go through a rollercoaster of intense emotions and body changes, and this is, for some, a very painful and difficult time. Fortunately, parents have the opportunity to play a major role in influencing their child’s developing body image and self esteem. When parents and teachers focus on the child’s unique talents and attributes, coupled with unconditional love, this offers a strong foundation for a lifelong positive body image. I hear too many times how this is damaged by careless words. This has
to stop. It’s very easy for parents, teachers and elders to say, ‘ignore these bullies’. However this is easier said than done with young people who are impressionable and look up to their contemporaries.
FIND THE NOURISHING ROUTE Everyday we’re assaulted by headlines screaming new information about the best way to lose weight or how to get enviable model midriffs. It’s no wonder everyone is confused as to what regimes or rules they should follow and are becoming more dissatisfied with their own appearance. According to ABC (Anorexia and Bulimia Care) 1.6 million individuals are affected by an eating disorder in the UK. At the age of fifteen, Marissa Pendlebury was diagnosed, and hospitalised, with anorexia nervosa, depression and body dysmorphia. Marissa spent years fighting to overcome her problems with medical and psychological evaluations and ascribed meal plans. However, it wasn’t until the passing of her grandfather, her best-friend and champion for a positive mental attitude, that Marissa finally woke up to the realisation that it was up to her to change her mindset. Nourishing Routes is the result of Marissa’s deeply personal self-development and an invitation to all individuals to join her on a journey of positive transformation using compassionate living as the key. Marissa explains what it means to live more compassionately and offers lighthearted activities to help identity your own personal needs before moving on to show how we can then apply these concepts to our everyday lives. She specifically targets the area of food and explores the damaging side of clean eating and faddy diets. Although keen to stress that the new wave of lifestyle trends come from a positive place, she asserts that in the individual it can quickly become overwhelming. Instead Marissa hopes to inspire those to break free from negative relationships with food and encourage a positive mindset that doesn’t involve branding foods as ‘good’ or ‘bad’ or feeling guilty for what we do or do not eat. Nourishing Routes by Marissa Pendlebury will be published 17th January 2017 by Clink Street Publishing in paperback and ebook.
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The
grescape eat Find the perfect yoga holiday to help kick start a healthy 2017 YOGA BEACH HOLIDAYS AT 3 STUNNING MEDITERRANEAN VENUES Winter can seem a particularly long time of year, so it often pays to book something to look forward to whilst patiently waiting in line for Spring. For many of us, nothing could be more appealing than a sunshine escape coupled with some clean living, to help negate the side effects of an often less-thanbest winter lifestyle. One company putting some much-needed sunshine (and motivation) on the horizon is Sardinia Yoga, which was founded in 2010 by 2 busy Londoners who love yoga but couldnâ&#x20AC;&#x2122;t quite find the right format of yoga holiday that suited them.
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THE WORKSHOP BOOK By Pamela Hamilton
An essential primer for anyone trying to brainstorm ideas and concepts, and for getting the best out of teams BEN PAGE - CHIEF EXECUTIVE, IPSOS MORI An outstanding how-to manual that is packed with expert digestible tips - highly recommended ALEX MAHON - CEO, THE FOUNDRY
This is a fantastic, insightful, one-stop shop for running workshops. It combines the theory and practical insights perfectly. A book I will constantly be using FRAN MERRYLEES - HUMAN RESOURCES, ITV An essential book for those working in higher education; an excellent resource for managers, lecturers and students alike. It is well researched and packed full of practical tips and examples of good and bad practice, and will turn those wasted meetings into productive and creative workshops. This will become the ‘go to’ book for anyone in higher education planning a workshop DR DEBORAH SHAW - UNIVERSITY OF PORTSMOUTH This book should be in every facilitator’s toolkit. It fits perfectly with Pret’s learning culture, simple and effective IAN WATSON – GROUP HEAD OF PRET ACADEMY, PRET A MANGER
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