Health magazine winter 16

ISSN 2040-4484 Winter 2016

Winter ESCAPES Look forward to a relaxing health retreat this New Year

Juice yourself

healthy

The simple way to transform your health and wellbeing

BACK TO GOOD HEALTH Effective ways to help tackle back pain

Colds &flu

Natural ways towww.health-magazine.co.uk improve your immunity

GIVE IT UP!

8 bad habits it pays to turn your back on in 20162016 1 Health Magazine Winter

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For more information please call us on 01753 894810 or visit www.absolutely-ice.co.uk 2

Health Magazine Winter 2016

Absolutely Ice, Slough Ice Arena, Montem Lane, Slough, SL1 2QG

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W

4. Cooking up a storm

elcome to the winter issue of Health Magazine.

Starting the New Year off on the right foot is a popular

5. Understanding Raynaud’s Disease

ambition, but one that isn’t without its challenges. After

Discover a healthier approach to cooking

all, the post-festive lull tends to act as a deterrent to even

6. Weight to go

the best laid fitness and healthy eating plans. To help you

How to recognise and prevent the symptoms

get on a positive track to health and wellness, why not harness the feel good factor that comes with our four

7. The natural approach

An insight into weight management

mood-boosting tips (page 13) or plan a trip to one of our top winter health retreats (page 10). At this time of year, interest in nutrition is at an all time high, so we’ve had a look at some of the healthiest cooking methods (page 4) and how to embrace a regular juicing routine (page 15). If you’re struggling to give up your bad habits, turn to page 18 for some helpful hints on everything from stopping smoking, to giving up caffeine. Exercise is of course key to improving your health and fitness, so why not kit yourself out with some motivational sportswear (page 24) and dig that bike out from the back of the shed, since studies show that cycling could be the answer to achieving that much sought-after ‘new you’ (page 17)! In the interests of staying healthy, building your resistance to colds and flu is key (page 20) and likewise it pays to take steps to remedy specific issues undermining your health, be it migraines (page 12), poor sleep (page 14) or Raynaud’s Disease (page 5).

8. Inflammation

Home remedies and alternative therapies

9. Coping with allergies

Find out more about the problem of ‘inflammaging’

10. Winter escapes

The causes and potential solutions

12. Focus on... Migraines

Plan a relaxing health retreat this New Year

13. The feel-good factor

Reduce the frequency and severity of migraines

14. Sleep matters

Four ways to lift your mood

Caroline Seekings

Enjoy the issue!

15.Juice yourself healthy Improve your sleeping habits

Editor

16. Back to good health

Discover the health benefits of juicing

14

17. Ride it out

How to tackle back pain

18. Give it up

Discover the health benefits of cycling

20. Winter wellness

The 8 bad habits it pays to turn your back on

5

22. Women’s health

Improve your resistance to seasonal illness

6

24. Gymstyle

The key health matters affecting women today

25. Winter beauty

Our New Year fitness essentials

26. In praise of ...

Protect your skin against the elements Gym membership

health ISSN 2040-4484 Winter 2016

Winter ESCAPES Look forward to a relaxing health retreat this New Year

Juice yourself

healthy

The simple way to transform your health and wellbeing

BACK TO GOOD HEALTH Effective ways to help tackle the common problem of back pain

GIVE IT UP! 8 bad habits it pays to turn your back on in 2016

www.health-magazine.co.uk

Colds &flu

Natural ways towww.health-magazine.co.uk improve your resistance

BETTER TOGETHER Discover the advantages Health Magazine Winter 2016 of 1 exercising with a partner

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 Winter 2016

3

Cooking up a

M R O T S Discover a HEALTHIER approach to COOKING this NEW YEAR It’s not just what you eat that can affect your health but how you cook food. So next time you’re planning out your meals, remember to check that the cooking method you’re using for that particular food ensures you are maintaining the optimum level of nutrients.

Vavista dietitian Sophie Claessens (www. vavista.com) talks us through the different cooking methods and how you can ensure you cook your foods for optimum health.”

1. As it comes… Fresh and raw First things first, have it as it comes.

This method includes very little effort preparation-wise and retains vitamins, minerals and other nutrients best. Obviously you can’t do this with meat or poultry, but here’s a few ideas on how to add some fresh, raw, nutrient-rich foods to your dish: • Use a vegetable peeler to peel strips of carrot, courgette (yellow or green), cucumber or even apple over your pastas and salads • Simply buy a bag of washed salad and add a load on your plate – the easiest way to up your veggies • Slice celery, peppers and spring onions for a zingy snack NB.You may be surprised that tomatoes are actually better for you cooked; they’re more likely to release their nutrients when their structure is broken down a little by being put under a high temperature.

2. Cooking with water A simple cooking method, but can be overdone by boiling everything to a mushy

4

Health Magazine Winter 2016

Blanching wilting vegetables such as spinach rather than boiling it can help to retain nutrients, colour and texture

pulp, losing valuable nutrients into the water.

Here’s how to retain those vitamins and minerals (as well as flavour) when cooking in water: BOILING Great for root veg such as potatoes and beetroot which take longer to cook through as well as dried pulses such as chickpeas and beans. Not so great for softer veg such as broccoli, asparagus and runner beans from which the nutrients leach out into the water.

Veg with protective shells such as peas and sweetcorn deal quite well with boiling.

BLANCHING This method is similar to boiling, but uses water at a very high temperature to cook veggies quickly which retains nutrients, colour and texture.

BEST FOR BLANCHING: • Wilting veg such as spinach, watercress and rocket • Peppers and tomatoes; blanching will make them easier to peel STEAMING Avoid leaching the vitamins and minerals from foods and veggies by steaming them in their own juices. This method of cooking also retains the crispness and flavour of the foods.

BEST FOR STEAMING: • Soft veg such as broccoli, cauliflower and asparagus • Carrots retain their flavour better when steamed rather than boiled

• White fish stays flakey and delicious when steamed 3. Cooking with oil This is the cooking method that can be a little dangerous for the waistline. Too much and you could be adding 100+kcal to your meal. Avoid deep frying foods; although some oil in our diet is good, (particularly monounsaturated oil such as olive oil), The following methods use much less oil: SAUTÉ A quick and easy way to cook vegetables with relatively little oil. It also retains the nutrients and adds to their taste.

STIR FRY One of the easiest weekday dinners around.

Stir-frying also uses short cooking times and high temperatures to retain colour and flavour. Use peanut oil or sesame oil to give a delicious oriental flavour.

ROASTING This is a great way to cook meats, and fairly low maintenance once prepped. Nutrients are retained well if covered, for example fish wrapped in foil, chicken cooked in its skin and red meat joints in a roasting dish covered with foil. Roasting bags are also a very easy and delicious way to cook meats easily; simply add your meat, veggies and herbs/flavourings and cook in the oven for 40-60 minutes.

BEST FOR ROASTING: • Fish baked in foil with a wedge of lemon

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UNDERSTANDING

REYNAUD’S DISEASE How to recognise and prevent the symptoms of this common condition

Raynaud’s Disease (also known as Raynaud’s phenomenon, syndrome or simply Raynaud’s) is a common condition that affects the blood supply to certain parts of the body – usually the fingers and toes.

Why does it happen?

Raynaud’s Disease is usually triggered by cold temperatures, anxiety or stress. The condition occurs because your blood vessels go into a temporary spasm, which blocks the flow of blood and causes the affected area to change colour to white, then blue and then red, as the bloodflow returns. You may also experience numbness, pain, and pins and needles.

Symptoms Symptoms of Raynaud’s can last from a few minutes to several hours.

It’s not a serious threat to your health, but can be annoying to live with, because it can be difficult to use your fingers. People with Raynaud’s often go for long periods without any symptoms, and sometimes the condition goes away altogether.

Other parts of the body that can be affected by Raynaud’s include the ears, nose, nipples and lips.

Treatment In many cases, it may be possible to control the symptoms of Raynaud’s by avoiding the cold, wearing gloves and using relaxation techniques when feeling stressed.

Stopping smoking can also improve symptoms, as smoking can affect your circulation.

Source: www.nhs.uk

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Raynaud’s Disease is a common condition that affects up to 20% of the adult population worldwide. There may be as many as 10 million people with the condition in the UK. www.nhs.uk

HOT STUFF!

This season’s must haves for keeping warm against the elements These cosy microwaveable boots keep those ice cold tootsies toasty and are scented with serene lavender to help you release stress.

These boots also aid circulation through heat therapy, proven to help stimulate blood flow. £15.95 from www.prezzybox.com.

The Noozie™ Electric Hot Water Bottle is the safe and fast way to enjoy cosy heat without any contact with boiling water or kettles. Noozie™ Electric Hot Water Bottle is a pre-filled cuddly fleece heat pad which, once charged, can stay warm for 3 – 6 hours. Its gentle heat combined with a soft luxury feel can soothe cold extremeties on the chilliest of winter days.

RRP: £44.95 (Online price: £39.95) Available to order from www.nooziecomfort.com.

Health Magazine Winter 2016

5

DRINKING CALORIES

Simple ways to help shed the pounds this New Year

Weight to go!

Reduce sugar

Reducing the amount of sugar in your diet can go a long way towards helping your New Year weight loss efforts, and sugar guru Claire White is dedicated to helping people achieve this goal with her new book - The Sugar Snub Food Guide.

This is an extensively researched and comprehensive book focusing on the dangers of sugar. Listing an incredible 7000 everyday products by sugar content, it includes practical advice and simple steps to reduce sugar consumption and help you shop smarter. Available from www.sugarsnub.co.uk and Amazon as paperback - 10.99, and Amazon as an eBook - 3.99.

Balance your gut to help control appetite Bacteria in our digestive systems might be dictating our appetite, according to new research. Rather than stopping eating because we have decided to, scientists suggest eating starts a population growth of more than a billion microbes in the gut which, after 20 minutes, reaches critical mass and puts on the brakes, making us feel full. Researchers from France, Sweden and England published their findings in Cell Metabolism. They looked at the proteins produced by Escherichia coli bacteria, common in the human gut. They found that after 20 minutes of feeding and a resulting growth in bacteria numbers, the bacteria switch from pumping out one set of proteins to pumping out another, one of which releases a hormone that acts to decrease appetite. The findings build on evidence that bacteria play a key role in the regulation of appetite and ultimately could lead to a better understanding of treatments for eating disorders, such as obesity. Dr Ivor Ebenezer from the University of Portsmouth and one of the co-authors of the study said: “It appears that the bacteria switch off hunger. It seems to be no coincidence we feel full and tired 20 minutes after we have eaten.” www.port.ac.uk 6

Health Magazine Winter 2016

Alcohol is a prime source of empty calories, and a common stumbling block to weight loss. Part of the reason for this, as a new report supported by the Alcohol Concern suggests, is that many drinkers are actually in a state of denial about the amount they are drinking. The study found that half of the people who drank to possibly dependent levels agreed with the statement ‘I am a fairly normal drinker’. Men should drink no more than 21 units of alcohol per week, no more than four units in any one day, and have at least two alcohol-free days a week. Women should drink no more than 14 units of alcohol per week, no more than three units in any one day, and have at least two alcohol-free days a week.

THE CELEB EFFECT A recent poll conducted by www.ebody. co.uk has found that women in the UK are motivated to lose weight by celebrity weight loss stories. Out of 500 women, 72% admitted to this fact, with Sam Smith’s recent weight loss being the most influential for 19% of respondents.

Worth a read Hungry, Healthy, Happy is a nohassle guide which can help you turn normal ingredients into delicious healthy meals that will support you in losing weight and keeping it off.

By Dannii Martin £20 from www.amazon.co.uk www.health-magazine.co.uk

The natural approach

THE ULTIMATE HOME REMEDY? VINEGAR SOCKS

Discover the natural products, home remedies and alternative therapies leading the way in complementary health care They haven’t always enjoyed the best reputation, but now more British patients than ever are turning to alternative therapies to bridge left the gap left by NHS care. According to research carried out by practitioners at QI Wellness, an astonishing 100 per cent of all those asked would be happy to try a more holistic approach. One in four - 23 per cent - of the 1,019 people polled, admitted their willingness had been prompted by a need to bridge NHS treatment gaps or access top up care while they waited for appointments. Overall, it seems attitudes towards the sector are changing - fuelled by this need for speedy treatment and a greater awareness of the processes involved. Of all those questioned, 40 per cent said they’d be happy to try a treatment that had been recommended by family or friends.Topping the list of therapies was acupuncture - used by 65 per cent of all those polled followed by massage (64 per cent), chiropractic massage (48 per cent) and osteopathy (42 per cent).

For more information about Qi Wellness please visit www.qiwellness.org

Discover the health benefits of aloe CHATEAU LOU CASTEOU BODY TONIC LUXURY FITNESS RETREAT Lose weight and improve your fitness levels.

Events will run throughout Spring 2016.

Set in the beautiful French Cote d’Azur, close to the sea, this luxurious fitness retreat provides the perfect balance of energetic training classes, outdoor activities, delicious healthy, gourmet meals and pampered luxury to help guests improve their fitness level or kick start a fitness regime. Five days luxury accommodation in the chateau in en-suite bedrooms with sea or mountain views. All meals, drinks and wines include. Prices from £1,600 pp or £1,400 pp for two guests sharing a bedroom.

Please contact Morag@LouCasteou.com to make a reservation and with questions. www.loucasteou.com

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Forever Living are a 35 year-old company originally founded in the USA. Last year they had sales of over $2.6 billion in over 150 countries, and £50 million In the UK in the UK alone off the back of the booming health & nutrition marketplace.

The Forever Living range includes skin care products, cosmetics and supplements for weight management, sports perfomance and animal care.

Aloe is the first ingredient (‘aloewith’ not ‘with-aloe’) and due to the patented stabilisation process, their products are more effective than many other Aloe based products.

You can also be assured that all of their products are endorsed and recommended by an eminent advisory board of doctors, vets and nutritionists.

Natural remedies have recently seen a surge in popularity, as more and more people are seeking an alternative to traditional forms of medicine. For Austrianborn Karin Berndl and Nici Hofer, homemade treatments have been ingrained from an early age, having grown up with family therapies that have been passed down from generation to generation. And one such popular practise is Vinegar Socks; a common Austrian antidote for a high temperature. Simply wear a pair of vinegar-soaked socks, lay back and let the stimulation to your blood flow mobilise your immune system and fight your fever.

Whilst not adverse to the benefits and importance of modern medicine, VINEGAR SOCKS is Karin and Nici’s collection of their favourite home remedies for common illnesses. Stylishly designed and with stunning photography throughout, there are 40 easyto-follow projects with useful information that explain just how each remedy works.

Whilst not a substitute for diagnosis, cure or prevention, Karin and Nici highlight how the power of plants, herbs, seeds and vegetables - in combination with hundreds of years of old techniques - can help heal us naturally.

By Karin Berndl & Nici Hofer Published by Hardie Grant on 8th October, priced £12.99 Hardback

Please contact Louise Fenna, an independent Distributer based in Maidenhead for more details : tel 07824567582 or email louise. sprackling@googlemail.com Health Magazine Winter 2016

7

Improved nutrition, healthcare and medical treatments mean we are all living longer — and that has created a new health challenge scientists have called ‘inflammaging.’

This age-related form of inflammation stems from immune responses which use inflammation to protect us from disease and infection, but as we now live much longer than evolution has designed we are also exposed to more immune triggers, and thus more inflammation.

Professor Thomas von Zglinicki an expert in ageing at Newcastle University explains: “While we become older, a mild form of inflammation without any obvious cause becomes increasingly frequent and ultimately chronic” His research has shown this inflammation releases chemical messengers which damage cells, particularly DNA, and this impairs the repair and regeneration of cells and accelerates ageing — or inflammaging.

A review of the evidence by the research analysts Biosciences found that this sort of chronic low-grade inflammation is linked to increased frailty as we get older as well as sarcopenia — age-related loss of muscle mass — which also increases the risk of mobility problems.

that omega-3 damps down inflammation and one in six wrongly believed that omega-6 would counter inflammation when in fact it fuels it. Indeed, some experts believe the sharp rise in omega-6 in Western diets is a major factor in rheumatoid arthritis and other inflammatory conditions and is even implicated in heart disease and some cancers.

Overweight Being overweight increases inflammation in the body and just over a quarter (27%) of the women who took part in the survey had a body mass index which classified them as overweight or obese.

Getting to grips with

INFLAMMATION Inflammation has been shown to have wide-ranging detrimental health effects, but how do we combat the growing problem of ‘inflammaging’?

NATURE’S ANTIINFLAMMATORY TURMERIC

Dr Sarah Brewer says: “The more we learn about inflammation, the more important it seems to become. Obviously it has a huge influence on joint and muscular pain, but there is increasing evidence that inflammation increases our risk of diabetes, heart disease, dementia and many cancers.”

What causes inflammation?

Sugar In a recent study, more than a quarter (28%) of people recognise that sugar promotes inflammation, but only one in ten (10%) identify refined carbohydrates as a problem, even though the body sees both as simple sugars.

Omega 6 fatty acids The role of omega fatty acids is also poorly understood.

Only a quarter (23%) realise 8

Health Magazine Winter 2016

‘Some experts believe the sharp rise in omega-6 in Western diets is a major factor in rheumatoid arthritis and other inflammatory conditions’

Turmeric is a key ingredient used in curries which helps to add depth and colour.

‘Curcumin is one of the main active ingredients in turmeric.

Curcumin is well known for its health benefits especially its anti-inflammatory and anti oxidant benefits. Used for centuries in Asia for medicinal purposes, turmeric has always been popular but watch this space for it to become even more popular!’ explains Shona Wilkinson, Head Nutritionist at www.nutricentre.com. Not the biggest fan of curry? Take it in a supplement form to manage inflammation. Try CurQuMax by Quest Vitamins (www.revital.co.uk, 10.45).

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Coping with

allergies A closer look at the causes and potential solutions

BETTER AIR

The new Better Air Biozone Probiotic System restores the natural balance of good bacteria, crowding out harmful bacteria and other allergens which can wreak havoc with our immune systems. The unit periodically releases a vapour containing probiotic bacteria, coating the surfaces in the home to create a ‘protective’ layer which reduces levels of pathogens and denies them the sustenance they need to multiply. https://uk.better-air.com

Allergies and asthma

Allergy Testing with Confidence Many allergy sufferers are frustrated with the inadequate level of services for allergy diagnosis and management in the UK, a fact that has been well documented in many Government reports, one of which recently stated: “Allergy is often underestimated, under diagnosed and under treated, despite the high and growing incidence of the disease and its negative effect on the quality of life”. Consequently, many people are looking at self-testing to confirm the source of their allergy symptoms, and Imutest provides you with fast, reliable and safe home testing kits that will identify common allergies.

Does my baby have cow’s milk allergy (CMA)?

If your baby’s crying inconsolably, gets skin reactions, and/or has frequent tummy upsets, you’ll want to know the cause.

Cow’s milk allergy is the most common type of food allergy in infants and young children affecting around 5% of (5 in every 100) infants and young children who usually start to have symptoms in their first few months. This causes many health problems and is frequently not diagnosed, or takes many months to be diagnosed.

Allergies and asthma have a lot in common and often occur together. The majority of children with asthma also have allergies. In fact, some studies show that as many as 90% of children with asthma are also affected by allergies.

(Arbes, Allen-Ramey, Host). The term 'allergic asthma' is used for people whose asthma is definitely linked to allergies. Many people have more than one kind of asthma trigger, so your asthma could be triggered by exercise, infections, cold air as well as pollen and nuts. If your child has asthma and you think allergens may also be triggering attacks, speak to your GP about getting allergy tested at their next asthma review. www.haydns-wish.co.uk

Children & Allergies – a nightmare?

Should he drink it?

Whilst most children outgrow milk allergy by five years of age, as a Mum you’ll want to know whether your child has CMA as soon as possible and consult your GP for suggested remedies.

Why Imutest?

Imutest is the only clinically-validated range of home testing kits that detect the true allergy antibody, IgE. Each test gives results that are as accurate and reliable as those you would get from sending your blood sample to a hospital laboratory, but with a home self-test kit where you get accurate test results in just 30 minutes.

More Imutest information You can find much more information on the full range of Imutest allergy test kits at www.imutest.com including a demonstration of how to run the test, and plenty of helpful advice.

Can she have one?

The answers are easy if you know the cause of your children’s allergy symptoms.

Easy, safe, and reliable allergy tests at home from Imutest ... see www.imutest.com

www.imutest.com www.health-magazine.co.uk

Health Magazine Winter 2016

9

Winter escapes

THE TRUTH ABOUT FATS

Look forward to a relaxing health retreat this New Year

The Yard The Yard is an exclusive retreat where guests can indulge in a beautiful infinity pool boasting spectacular views over the Balearic sea. The full service retreat includes body cleansing with a range of The Yard’s delicious organic plant-based foods and juices with a carefully-planned programme of yoga and meditation sessions to suit all levels of experience.

In addition to this, a specially trained nutritionist will provide thorough consultation for each guest along with a full hour massage designed to nourish the spirit as well as relax the body.

Prices for this ultimate yoga experience range from £925 for a premium room (based on 2 ppl sharing) to £860 for a standard room (based on 2 ppl sharing). The option of single occupancy accommodation is also available.

For bookings or information on further dates please contact The Yard on 01625 586962 or email sadie@theyardalderleyedge.com

The Bamford Haybarn The Bamford Haybarn is a wellness retreat in the Cotswolds, situated next to the Daylesford Farmshop. With a strong commitment to caring for the mind, body and spirit, the Haybarn offers a calming day retreat. Emphasising the human connection with nature, the Haybarn offers a range of activities that nurture inner peace, including yoga, pilates, meditation, facial and massage treatments. The treatments use Bamford’s botanic products, which are made in England and have unparalleled purity and integrity.

For more information, contact the Bamford Haybarn: tel. 01608 731 703 or email haybarn@ bamford.co.uk.

Breckenridge Breckenridge in Colorado is home to more than 15 world-class spas offering the latest and most luxurious treatments, including cleansing and detox therapies, body wraps and therapeutic massage. They also offer a number of winter packages including yoga classes in their mountain studio which give you the chance to develop your yoga skills or even put your balance and concentration to the ultimate test with stand-up-paddle boarding yoga classes. The morning classes take place on the beautiful, fresh mountain water at Maggie Pond or Dillon Marina.

Yogis’ choice

Bamford Haybarn, Daylesford, near Kingham, Gloucestershire, GL56 OYG www.daylesford.com/hay-barn/

For more information, visit www.gobreck.com.

10

Health Magazine Winter 2016

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Join a Surf. Yoga. Wine break at Bura Surfhouse in Lagos, Portugal!

Learn to surf (or polish up your skills) on golden beaches along the Portuguese coastline. Stretch aching muscles with our sunset yoga sessions and top off the days by tucking into our healthy home-cooked meals prepared by our in-house chef. Add to this a wine tasting trip to our local winery, along with plenty of time to chill out by our pool and you’ve got yourself a holiday! We welcome all levels for surfing and yoga - and wine drinkers…

Just €349pp, this price includes breakfast, surf picnic lunches, dinner, 3 day surf course, 3 yoga sessions and a trip to our organic, Portuguese winery. Hard work deserves reward so hang at our poolside bar and enjoy a post-surf lazy beer, or, take in the sunset from our rooftop terrace.

There's the option to add on a stand up paddleboarding trip or an adventure hike, but if you feel like taking it easy, just head to our local beach to unwind in the sun.

Surf.Yoga.Wine breaks are limited to small groups so it is easy to get to know one another - come with friends or come alone and leave with new friends!

Interested?

5th to 10th March 2016 9th to 14th April 2016 2nd to 7th May 2016 4th to 9th June 2016 18th to 22nd June 2016 Pick a date and try something new! Drop us an email: info@burasurfhouse.com or see more here: www.buratravel.com

The ICEHOTEL

Snow holidays in the French Alps If you’re looking for an awesome snow holiday in the French Alps, Bura Travel are a great place to start. Our prices start from just £499pp, and this includes 7 nights in catered chalet accommodation, 6 day lift pass, 6 day equipment hire, airport transfers, unlimited wine, daily breakfast and 3 course dinners.

All you’ll need to do is book flights, and you’ve got yourself a snow holiday!

Picture this; spending days skiing in the crisp mountain air, tucking into hearty home-cooked meals, and enjoying a well earned glass of wine on a sun-soaked mountain terrace. Choose between our Peisey chalet, based in the world’s 4th largest ski area (you’ll never get bored of the runs!) with a outdoor hot tub and sauna to relieve aching muscles. Alternatively you can stay with us at our La Rosiere chalet, located in a cozy alpine resort, and offering access to Italy perfect to ski over for a lunchtime pizza, and be back in France for apres-ski!

Come with friends, or come alone and make new friends; since our chalets host up to 16 people, you’ll be sure to meet likeminded snow fans. First snow holiday? No problem! We understand the process can be a bit daunting, so join our “Snow Virgins” package, and we’ll throw in lessons included in the price - you’ll be cruising down the mountain in no time! To join us on the mountain, just email: snow@buratravel.com and quote “Health50off” for your discounted trip, or visit: www.buratravel.com/snow for more information and to check availability.

Discover the World (http://www.discoverthe-world.co.uk) has launched a new Arctic Living package, which incorporates two of the ICEHOTEL brand’s new authentic experiences; a private and traditional three hour long Swedish sauna with invigorating ice river plunge (which is a chilly OC to 2C) and an adventurous winter wilderness survival course. Also included in the package is an exhilarating cross country skiing excursion and a delicious Arctic Feast, combining a variety of traditional Swedish dishes with a new ‘clean eating’ approach. The leading ICEHOTEL experts are offering this immersive three night break throughout the December 2015 - March 2016 season, with prices starting from £1,533pp based on two sharing, including the full Arctic Living package.

This price incorporates Discover the World’s exclusive direct flight from Heathrow to Kiruna, getting you to the heart of Swedish Lapland in just 3.5 hours. www.health-magazine.co.uk

Health Magazine Winter 2016

11

FOCUS ON...

MIGRAINES

Migraines are a complex problem that often go undiagnosed and untreated in sufferers. We take a closer look at the potential triggers, and what can be done to reduce the frequency and severity of attacks

A migraine is a common health condition, usually characterised by a severe headache felt as a throbbing pain at the front or side of the head. Some people also have other symptoms, such as nausea, vomiting and increased sensitivity to light or sound.

Migraines affect around one in every five women and around one in every 15 men. They usually begin in early adulthood.

There are several types of migraine, including: • migraine with aura – where there are symptoms prior to the headache, such as seeing flashing lights.

• migraine without aura – where the migraine occurs without warning signs • migraine aura without headache, also known as silent migraine – where an aura or other migraine symptoms are experienced, but a headache does not develop Causes of Migraines The exact cause of migraines is unknown, although they are thought to be the result of temporary changes in the chemicals and blood vessels in the brain.

Around half of all people who experience migraines also have a close relative with the condition, suggesting that genes may play a role.

Some people find migraine attacks are associated with certain triggers, which can include starting their period, stress, tiredness and certain foods or drinks. www.nhs.uk 12

Health Magazine Winter 2016

Did you know?

A migraine is a life disrupting illness that is all too often dismissed as ‘just a headache’.

In fact, 60% of people who suffer never raise the condition with their GP, believing that nothing can be done. www.migraine.org.uk

Until there is a cure for migraine, taking control of attacks is key. In the UK, there are an estimated 190,000 migraine attacks every day, impacting work, social and home life.

With young migraine sufferers up to six times more likely to suffer from depression, it is essential that the right information, advice and support is provided as soon as possible to all affected.

Migraine Action can help guide you through what at first seems an overwhelming list of possible triggers, treatment options and complimentary therapies. With free resources such as migraine diaries, a friendly confidential helpline (weekdays 10am to 4pm on 08456 011 033) and a wealth of information for managing the condition, Migraine Action are here to help you take control. The charity also provides resources and guidance to families, schools and local authorities who are key to supporting those affected.

Working with patients, clinicians and academics across the world, Migraine Action tirelessly strives to improve patient opportunity and outcomes.

Migraine sufferer Amy from Cardiff said “You’ve given me some game changing information that has already improved the quality of my life!”

If you are a migraine sufferer or supporting someone with the condition email info@migraine.org.uk www.health-magazine.co.uk

GET THE

Wake up fresh

FEEL GOOD FACTOR

Start each morning with a cup of hot water and lemon. Not only will it warm you up on cold days, it provides a gentle ‘wake-up’ call to the digestive tract and liver. Lemons are a great natural antiseptic and can make a big difference to your digestive health.

Louise Westra Member of The Association and Register of Colon Hydrotherapists.

Four ways to lift your mood this winter

Be kind Random acts of kindness campaigns are increasingly popular these days as we are all being urged to be nice to others in order to create a kinder society.

Psychologist, Dr Sandi Mann, from the University of Central Lancashire, has carried out her own ‘pay it forward’ challenge to see just how people react to the unexpected kindness of a stranger. For 14 days, she attempted to give out free chocolate, umbrellas and even money, in the hope that recipients of her generosity would be inspired to pay the gift ‘forward’ to someone else. But, she was surprised at how unwilling people were to accept her acts of kindness, which seemed to just make people suspicious rather than grateful.

However, when she offered people a plausible explanation for why she was being kind, strangers seemed to lower their guard and be more inclined to accept. Dr Mann explains,“People still see random acts of kindness as unexpected behaviour – and anything unexpected tends to be treated with suspicion. When I removed the ‘oddness’ of the act by offering a reasonable explanation, people were far more likely to accept. For example, when I tried to give free cups of coffee away, I was met with open suspicion, but when I added an explanation that the drink came free with my breakfast and I don’t drink coffee, people were more open to accepting”.

Umami Umami is a word used to describe a delicious or pleasant savoury taste and is recognised as the fifth addition to our four basic tastes. Unami was discoverd by Dr. Kikunae Ikeda, a Japanese Chemist at the Tokyo University, who noticed that high levels of Glutamate activate the umami taste buds, which in turn promotes saliva secretion, which may help maintain your overall health.Tomatoes contain high levels of glutamate, so including Cho Gazpacho in your diet may help to give your health a boost this New Year. http://www.chogazpacho.com RRP £1.89

Stand up Driving, sitting at work, at home or sleeping in bed means that most people are off their feet for up to 21 hours a day! This means in reality you spend most of your life in a chair or on a bed. A recent study found that the world’s population could increase their life expectancy by 2 years if they reduce the amount of time spent sitting to less than 3 hours a day. Also, another 1.38 years can be added by reducing television viewing to less than 2 hours a day.

Buying a standing desk will also help, The Varidesk starts from £275 from uk.Varidesk.com

Dr Mann has written up her experiences in a new book, Paying It Forward.

Available from www.amazon.co.uk

www.health-magazine.co.uk

Health Magazine Winter 2016

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SLEEP MATTERS Simple ways to improve your sleeping habits this New Year

How healthy is your bed?

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.

Samples were taken at different depths; from the mattress exterior to the base layer. The tests revealed the presence of Enterobacteriaceae, Escherichia coli and Staphylococcus aureus bacteria.

There were also yeasts and moulds such as Cladosporium on the top layer plus Aspergillus & Saprophytic moulds deeper within the mattress.

Dr Ackerley said of the study: “Most people would be rather surprised by the things you

can find in an old mattress. Mould spores and bacteria build up over the years and although invisible, you could be breathing in these harmful spores at night. Due to the amount of human contact with the average mattress, it’s inevitable that microbes and unwanted guests will develop over time.

People tend to focus on cleaning the things they can see – pillows and sheets, but the mattress itself can be a ‘hot bed’ of potential illness.”

Dreams Bedroom Health Check List 1. Keep your bedroom well ventilated and open windows when possible. You can also leave the duvet pulled back for a few hours after waking, allowing the bed to cool faster.

This will restrict the growth of moulds and yeasts – not just in the mattress but around the windows.

2. Put pillow cases, sheets and covers on to a hot wash as higher temperatures are required to kill germs and dust mites – ideally 60°C plus. Including a laundry additive will also help to kill bacteria and viruses.

Lose weight, feel fabulous

Don’t get ‘down’ about poor sleep 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. www.thewoolroom.com

3. 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.

4. Using a mattress protector will help to reduce the amount of material absorbed by the mattress. You can wash this regularly, but of course you can’t wash your mattress.

5. Carry out a simple bed frame check at least twice per year. Look for any loose fittings or broken slats as this may affect how the mattress sits on the bed. www.dreams.co.uk

BUY IT NOW

F*** Diets (Audio CD with 16 page booklet and food diary package) Available by calling 020 7487 5200

HALF PRICE TO THE FIRST 100 READERS

Susan Hepburn is an accredited hypnotherapist & psychotherapist.

She is widely accredited with the dramatic transformation of Lily Allen from a size 12 to a size 8. She has clinics in London’s Harley Street, Los Angeles, New York, Europe and the exclusive Bulgari Hotel in

Susan Hepburn Clinics 136 Harley Street London W1G 7JZ Telephone: +44 (0)20 7487 5200 Knightsbridge, London. A-listers flock to Susan Hepburn for her discreet Email: susan@susanhepburnclinics.com service and no nonsense approach.

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www.health-magazine.co.uk

Book yourself a juice boost

Green juices and smoothies are fantastically healthy and packed with vitamins, minerals and phytonutrients, making them the perfect way to kick-start your mornings. Christine Bailey takes green juicing to a whole new level and the Supercharged Green Juice & Smoothie Diet is an amazing collection of feel-good drinks using the latest range of superfoods to nourish and revitalize your body.

Juice f l e s r u o y

Available from www.amazon.co.uk

healthy The simple way to transform your health and wellbeing

juicepiration Sarah Cadji started her journey towards health six years ago and expressed a passion for true organic ingredients which inspired her to create a place where people could have simple and heathy food on the go - Roots and Bulbs (www.rootsandbulbs.com). Using her knowledge, she has created three delicious and healthy juice recipes that can easily be recreated at home using a variety of products likely to already be found in your kitchen, including must-have items such as the NutriBullet Original, Nutri Ninja and the Phillips Avance Juicer.

Compared to 2014, last year saw Currys PC World see a staggering 57% increase in purchases of juicers and blenders thanks to a movement towards healthy eating made popular by health advocates like expert trainer Kayla Itsines, model Miranda Kerr and Sarah Cadji herself.

Sarah says, “There are so many gadgets that we buy and then neglect after a few uses simply because we don’t know how to adapt them for other needs.This New Year is all about finding new and creative ways to stay healthy, and it really can be as simple as dusting off what is already in your kitchen and picking some fresh, colourful ingredients to put in it.”

For juicing ideas to start off your new, healthy regime you can purchase Sarah’s book at http://www.rootsandbulbs.com/our-book/ www.currys.co.uk/juicing www.health-magazine.co.uk

Home juicing

The Braun Identity Collection Spin Juicer is one of the best ways to make sure you get your 5-a-day every day. Thanks to the powerful motor it only takes 15 seconds to squeeze fruit into fresh juice.

There’s no chopping necessary thanks to the convenient large feeder chute which allows you to throw in large chunks and whole fruits. The juicer also has the ability to create perfectly smooth juice with the foam separator and stainless steel micro-mesh sieve designed to remove any foam and pulp, leaving you with nothing but pure nutritious juice. £129.99 www.braunhousehold.co.uk Health Magazine Winter 2016

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Back pain explained Your back is a complex structure made up of bones, muscles, nerves and joints, often making it difficult to pinpoint the exact cause of the pain. Most cases of back pain aren’t caused by serious damage or disease but by minor sprains, strains or injuries, or a pinched or irritated nerve. These types of back pain can be triggered by everyday activities at home or at work, or they can develop gradually, over time. Possible causes of back pain include: • bending awkwardly or for long periods • lifting, carrying, pushing or pulling heavy objects • slouching in chairs • twisting awkwardly • overstretching • driving or sitting in a hunched position for long periods without taking a break • overusing the muscles – for example, during sport or repetitive movements (repetitive strain injury) In some cases, there may be a specific medical condition underlying back pain, which is why it is always important to see your GP in the first instance.

Source: www.nhs.uk

Natural protection against back pain There are simple steps that can help you achieve your ideal shape and keep your back healthy. We asked Lynne Robinson, founder of Body Control Pilates (www.bodycontrolpilates.com) and author of The Body Control Pilates Back book to give us her top tips that can help keep back problems at bay: Stand tall, sit tall, walk tall. Grandma was right! Just standing tall works the deep postural muscles, which hold you up against gravity.

When you slouch, not only does it look awful (bulging stomach, round shoulders) but also it puts pressure on the spine and reduces the efficiency of your breathing and the ability of your core muscles to support the spine. Remember to lengthen up through the crown of your head and you’ll look taller and slimmer.

Keep your spine mobile. An inflexible spine is really ageing.

Exercises such as Waist Twists can be done seated or standing anywhere and it helps to ease out many unwanted kinks. It also works the muscles, which define your waist.

Learn to breathe efficiently. Most of us breathe far too shallowly and miss out on all the wonderful benefits that more effective breathing brings: reduced stress; better posture; greater stamina to name a few.

For a quick reminder of good breathing during the day, try sitting tall and place your hands on your ribs. As you breathe in focus on the back and sides of your ribs expanding. Breathe out completely, feel your ribcage closing but don’t lose your height, stay tall. Repeat a few times and feel yourself growing calmer, your mind clearer.

Keep your core muscles ‘fit for purpose’. Your deep core muscles wrap around your trunk like a natural girdle, supporting your spine like a built-in corset. Sometimes through injury or poor conditioning they aren’t as efficient as they should be. Pilates exercises are perfect for ensuring they do their job properly. To locate your core muscles, sit tall, breathe in and as you breathe out gently engage your pelvic floor muscles and draw them up inside, you should feel your abdomen hollow. Hold this internal zip for a few seconds breathing wide as above. Now you’ve found them you can use them as, when and if you need to. Don’t be tempted to ‘hold’ them in all the time though, just engage them as required to help control your alignment and movements.

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Effective ways to help tackle the common problem of back pain

BACK TO GOOD HEALTH

BACK PAIN CAUSES According to a survey conducted by backpainhelp. com, heavy shoulder bags are the greatest cause of bad posture among females (36%) with office work stations coming second at 33%. Office work stations were cited as the worst offenders among men (28%) with watching the TV coming a close second at 26%.

The healing power of heat The new Deep Heat Muscle Massage Roll-On Lotion delivers the proven properties of Deep Heat alongside muscle-easing massage through the rollerball applicator, and features a pleasant herbal aroma.

The dual action of Deep Heat Muscle Massage Roll-On Lotion can be used to gently target knotted muscles and loosen any trouble spots such as the sites of old injuries.

RP £4.99, available from Boots,Tesco and other pharmacies and grocery stores. www.health-magazine.co.uk

Ride it out Could cycling be the answer to less stress and better fitness this New Year?

Bespoke cycling coaching The nation’s love of the bike has created a demand for coaching advice and training. With this in mind, Propello is a new service that has designed a variety of unique training programmes, aimed at cyclists all over the world, helping you to achieve your fitness goals. Headed up by Rob Wakefield, a qualified level 3 cycling coach, Propello’s tailor-made services are designed to take your training to the next level.

The personalised programmes are delivered across three levels - Debut, Sportive and Super Sportive and combine static and road training. For those who want a completely customised plan, the ‘Propello Bespoke Coaching’, offers cyclists one-on-one interaction, tailored to your individual needs.

For more information about Propello and the services they offer, please visit: http://www.propello.bike/

Wheely convenient Brompton Bicycle, the UK’s largest bike manufacturer and fold up bicycle company, has announced a second special edition production run of the immensely popular Black Edition bike, after the first run of the Black Edition quickly sold out after production in March 2015. Inspired by night-time cycling in cities, the Black Edition attracts a younger urban audience discovering the freedom of a Brompton bike as they explore city life.

Visit www.brompton.com for more information.

The health benefits of cycling Cycling’s popularity in the UK has reached record heights and is now the third most popular sport in England.

From riding to and from work, leisurely cycles on the weekend and taking part in the sport competitively, an estimated 3.1 million people ride a bicycle each month (www.propello.bike).

‘Those who cycle to work typically arrive more refreshed and motivated than those who travel by car’

In a study of 2,000 working UK adults by Aviva, more than half of those who cycle to work said they arrive refreshed after their commute. Just 1 in 10 car and bus users claimed the same thing and that figure dropped to 1 in 20 for train and tube passengers. Almost a quarter of cyclists (24%) also reported feeling motivated after their typical commute, scoring higher than any other common form of commuting, including walking. This is double the proportion of bus passengers (12%) who claimed that their commute improved their motivation levels, and triple the proportion of drivers (8%) and four times the proportion of train and tube users (6%).

Find your local cycle shop Saddle Safari

Saddle Safari sell bikes which are superbly made and fully assembled by their fully qualified mechanics, who are also always on hand to do the little adjustments and servicing all bikes need.The bike frames are made from Aluminium, so they are both strong and lightweight. The bike parts are good quality branded parts, not cheap copies – which means they will last longer. www.saddlesafari.co.uk 9 Dean Street, Marlow Bucks, SL7 3AA

Cycle Hub

Maidenhead Cycle Hub aims to get more people cycling and on their website they recommend lots of great places to cycle across the borough. They can also service and repair your bike at their new permanent premises in Waldeck House, Waldeck Rd, Maidenhead, SL6 8BR (off the A4, near Waitrose!) www.cyclehub.org.uk

www.health-magazine.co.uk

Health Magazine Winter 2016

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GIVE IT UP!

Not enough sleep Sleep affects both psychological and physiological parameters. Lack of it, or disruption of it by sleep disorders, obviously affects sleepiness, but also has important consequences on energy levels, vigilance, mood, learning and memory, as well as motor coordination.

It also affects immune function, cardiac rhythm, blood pressure, hormonal functions and sensitivity to pain.

The solution Bed – keep your bed for sleeping. Don’t work, use a computer or watch TV in bed Bright lights – avoid exposure to bright light in the evenings – this lowers melatonin levels, your brain’s signal that it is time to go to sleep Caffeine – avoid caffeine after mid-afternoon Exercise – exercise during the day and not directly before you go to bed Carbohydrates – avoid large carbohydrate-rich meals before bedtime as this can cause fluctuations in blood sugar levels at night Alcohol – avoid excess alcohol as this can disrupt sleep directly, but can also cause bladder distension at night and can worsen sleep apnoea Hours – try to keep your hours of sleep regular

The top 8 bad habits it pays to turn your back on this New Year

Not exercising enough

Exercise is one of those things many of us find it increasingly hard to make time for in the winter months, as the cold and rain often put paid to all our good intentions and best laid plans to go out running, walking or to the gym.

Caffeine

Caffeine can have a negative impact on energy levels and the body’s nutrient status, and over-consumption of tea and coffee is therefore one of the leading underlying causes of many of the day-to-day symptoms and complaints undermining our potential for health and wellbeing each day.

The solution A new caffeinefree, healthy alternative to coffee (that is now available in the UK) is perfect for “new year, new you” enthusiasts.

It is called ‘Innocente Caffe d’Orzo, <http://www. innocente-orzo.com/> ’ from Siena, Italy, and is a completely natural, healthy drink made from woodroasted barley. Caffe d’Orzo has been drunk in Italy for hundreds of years and is often given to children because it is so pure, yet is just like coffee and is brewed in the same way.

The solution Enjoying winter fitness is all about mindset. Often, it is the getting out which is the hardest part, but many people find that a mere few minutes into their route, they are pleased to have made the effort. The fact is, as soon as you start moving, the endorphins start flowing and the cold begins to dissipate with your increasing body heat. In fact, a formerly unappealing bitterly cold evening can make for such an invigorating run or walk that - by the time you get back home and jump into a warm shower - you will probably go as far as to say it was enjoyable.

www.londonbridgehospital.london

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Nail biting Nail biting is a common manifestation of stress and anxiety, as well as being a symptom of habit. In addition to making nails unslightly, nail biting can lead to sickness and stomach upsets due to ingestion of the bacteria lurking under the nail.

Weighing yourself Weighing yourself can actually be counter-productive to getting in shape, since the scales are in fact a very poor measure of your progreess in terms of fat loss, fitness and health gains.

The solution Hypnotherapy is a great way to start the process of stopping nail biting, especially when used in conjunction with NLP. Benjamin Bonetti’s selfhelp tools offer simple solutions for lasting change. Stop Nail Biting with Hypnosis is £5.99 from www. audible.co.uk

Smoking Smoking is the number one bad habit to give up if you are looking to embrace a healthier lifestyle this year.

The solution In her new stop smoking guide, our hypnotherapy guru Malminder Gill will lead you through a series of powerful hypnotic processes that will have you quit that habit, once and for all – without ever feeling like you’re missing out. £34.99 from https://www.guruandgo.com

Alcohol Many people habitually drink alcohol every day and/or binge drink at the weekends and are unaware that they are exceeding healthy limits. For this reason, a ‘dry January’ is an increasingly common New Year resolution, particularly for people jaded by festive season alcohol excess. But taking a break from booze can often be a lonely road, and is easily knocked off course by a normal social life. www.health-magazine.co.uk

The solution Club Soda founder Laura Willoughby MBE and health psychologist Helen O’Connor have teamed up to launch the first ever online booze-free bootcamp to help get people through the month successfully. Club Soda has launched a 35-day online bootcamp called ‘The MOB’ to help you get through your Month Off Booze. The MOB is packed full of tried and tested techniques, webinars, drinks suggestions, online tools and daily emails and blogs to keep you inspired and feel supported. The magic ingredient is community – by bringing together likeminded souls online and through social media, you won’t be alone as you take on the challenge.

The solution Rather than stepping on the scales, it is far better to go by your measurements (waist, hips and bust) and by how your clothes feel.

‘How your clothes feel is a far better measure of your weight than the scales’

Skipping breakfast

According to research people who skip breakfast are more likely to consume an extra 252 kcals a day and make poor food choices than those who regularly eat breakfast (research by AHDB Cereals & Oilseeds).

The solution Need some breakfast inspiration? Vogue Williams has created a series of quick and simple breakfasts to prepare in under three minutes (www.shakeupyourwakeup. com) as part of Breakfast Week, an annual celebration with activities, promotions and events taking place from 24 – 30th January 2016.

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GO WITH YOUR GUT Kefir contains beneficial yeasts and beneficial bacteria (including lactobacillus caucasus, kefyr) and works as a probiotic and a natural antibiotic, the combined effect of which can help to improve your immune system functioning.

For more details and to buy visit www.thekefircompany.co.uk

Winter

wellness Help improve your resistance to seasonal illnesses

KEFIR STARTER CULTURES SUPPORTS AND OPTIMISES YOUR

THE MEDICINE CABINET UNICOUGH Unicough has a unique, patented cocoa-formulation and includes diphenhydramine which studies show may reduce the irritation (hypersensitivity) of the nerve endings in the throat caused by colds and flu. This means that it could suppress the urge to cough irrespective of cough type – dry, tickly, chesty, wet, troublesome. Unicough costs £8.85 for a 150ml bottle and is available from Boots and other leading pharmacies. Not suitable for children under 12 and pregnant women.

COLDZYME ColdZyme® Mouth Spray could help fight the cause of the common cold – the cold virus by forming a protective barrier in the throat. ColdZyme® could also help to lessen the duration and severity of symptoms when used in the early stages of infection. For more information visit www.coldzyme.co.uk 20

Health Magazine Winter 2016

Intestinal flora

Immune system

Digestive system

Resistance to diseases

THEKEFIRCOMPANY.CO.UK www.health-magazine.co.uk

NATURAL WAYS TO BANISH COLD AND FLU Colds, flu and seasonal bugs are more common during the winter months but they don’t have to be inevitable. Follow these simple steps from Dr. David Mantle at nutrition brand Pharma Nord.

1. Don’t be deficient. Modern food processing methods can leave our diet lacking in key nutrients, so take a high quality multivitamin such as Bio-Multi Vitamin daily.

Beta 1,3 1,6 glucans are also important to activate your natural immune defences. If you take one product this winter, make it Bio-Glucan Plus. It is the ultimate immune booster as it combines three important nutrients - beta glucans, selenium and vitamin D3.

2. Think Zinc. Did you know that zinc can reduce the duration and severity of colds by up to 50%? Zinc lozenges are effective as they deliver zinc directly to the source of the cold. Bio-InfluZinc + C pastilles combine zinc with vitamin C from acerola cherries for extra potency. Acerola cherries are known for their exceptionally high vitamin C content, 30 times that of an orange!

3. Choose vitamin D3. The ‘sunshine’ vitamin has powerful anti-viral and anti-bacterial properties. More than half of UK adults are deficient due to a lack of strong sunlight, particularly during the winter. Bio-Vitamin D3 contains the same form of vitamin D3 produced naturally in the skin. Oil-based capsules are more easily absorbed by the body. Avoid dry, chalky tablets. There are three strengths available, 800IU, 1000IU and 5000IU starting from RRP £6.95.

For free advice talk to the experts at Pharma Nord. Call 01670 534 900 or visit www.pharmanord.co.uk to find your nearest health store or pharmacy.

www.health-magazine.co.uk

Super Soup

Soup is one of the most effective foods for remedying the symptoms of the common cold

A souper solution to the common cold Louise Westra’s ‘Kick-aGerm’ soup recipe Use a base of approximately 1 litre of chicken stock (real is preferable) and add the following:· 3 cloves garlic · 1 medium strength chilli · 1 tablespoon fenugreek seeds · 1 medium sized onion · 1 tablespoon freshly grated ginger · Any seasonal vegetables chopped to the size you like · Cook until all the vegetables soft and tender · Add fresh lemon or lime juice to serve Be prepared to spend the night sweating!

About Louise Westra Louise Westra is an Australian trained Naturopath. She holds a Bachelor of Health Science in Complementary Medicine & an Advanced Diploma in Naturopathy.

Louise continued her education by completing a postgraduate certi­ ficate in Colon Hydrotherapy. http://www.gleneagles.com/spa/ espa-life/our-team/naturopath.aspx

Get Souping

Hot on the heels of juicing, 'souping' is a health trend that is really hotting up! Souping guides you through the nutritional benefits of ‘souping’, a fast and efficient way to pack superfoods into your diet. Souping includes 80 healthy and wholesome recipes for hot and cold soups and broths, using whole fruits and vegetables to create delicious, nourishing soups which are naturally high in fibre and low in sugar. With ideas to try throughout the seasons, from fresh spring flavours like Spinach, White Bean and Kale to Ginger Beef Bone Broth, perfect for warming up in winter. Souping also features 10 unique and practical cleansing programmes to help you detox your diet and gain those much needed nutrients to kick start the New Year.

Souping by Alison Velázquez is published 15th January by DK, £12.99. DK.com

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Intimate issues

BREAST HEALTH

Intimate dryness is common affecting around 40 per cent of women during and after the menopause. Symptoms can include itching, stinging, pain and discomfort.

The chances of beating breast cancer are improving with more than eight out of ten people surviving breast cancer beyond five years and 75% of people surviving breast cancer beyond 10 years. Survival rates however, depend on early detection and increased knowledge and understanding of the condition by women themselves.

Sexual challenges also affect many women, including a loss or lack of sexual desire, difficulty reaching orgasm and discomfort during sex. In a recent survey by nutrition brand Pharma Nord, 80 per cent of women said they have experienced a loss of libido at some point in their lives, affecting their relationships and wellbeing.

Mr Nicolas Beechey-Newman, Consultant Breast Surgeon at London Bridge Hospital explains breast cancer and how to spot the signs: Do all breasts and nipples look and feel the same?

“Most women do have some degree of general lumpiness, this is totally normal. However, age plays a significant factor as breast lumpiness fades as you get older. Consequently, it is especially important for women who have experienced the menopause, to have any suspicious lumps checked. But for all women it is all about getting to know your own breast lumpiness so that any change is recognised quickly”

The good news is there are natural solutions to help.

1. Pharma Nord's Omega 7 sea buckthorn oil is being used by thousands of women to combat dryness.

The natural capsules work by repairing and renewing the mucous membranes.. The natural oil found in Pharma Nord's offering comes from the seeds and pulp of the sea buckthorn berry, delivering the widest possible range of nutrients.

How do I check my breasts, and how often?

“I would advise checking your breasts once a month.The best time to check your breasts is when your oestrogen levels are at their lowest which is just at the end of your period. Feel your breasts with the tips of your fingers, preferably lying down. I would recommend doing this in the bath as it really helps to feel a lump if you have soapy fingers. Make sure you check systematically so you don’t miss out any areas, for example, behind your nipple.”

Try the original Omega 7 sea buckthorn oil formula from Pharma Nord. 60 capsules RRP £18.95. For more information, visit www.omega7.co.uk

What are the different types of breast cancer?

“Most breast cancer is a fairly obvious, usually a hard lump. However, other types of breast cancer include lobular breast cancer, which is about 10% of all breast cancers and causes a thickening of the breast tissue as opposed to a lump, and inflammatory breast cancer which causes painful swelling and redness to the skin like an infection.”

2. Lady Prelox is the UK's first natural female desire supplement. The natural ingredients include French maritime pine extract, rose hip extract and naturally occurring amino acids. Together they work to improve sexual desire, reduce discomfort during sex and increase pleasure. A recent study also showed that Lady Prelox can help to relieve menopausal symptoms such as hot flushes, night sweats, headaches, lack of concentration, low mood and irritability.

For more information or to book a consultation please visit www.londonbridgehospital.london

For more information, visit www.ladyprelox.co.uk

Breast screening Love My Health is hosting a 100% safe body and breast screening service with digital thermal imaging cameras. This is a medically recognised safe screening using high-tech, revolutionary, digital thermal imaging cameras to detect disease at very early stages. To book a thermographic scan, please contact Christine Wilson on 01628 821166 or email christine@lovemyhealth.co.uk

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Health Magazine Winter 2016

Know the signs of fibroids Uterine fibroids affect 40 in 100 women, yet it seems many women are unaware of the symptoms. A new study that has revealed 52% of women think heavy periods are just part and parcel of being female and 45% do not realise they are the main sign of uterine fibroids. 55% of women also do not know that fibroids can cause complications getting pregnant and miscarriages. A new campaign is being carried out by the patient website www. fibroidsconnect.com to encourage women not to ignore the symptoms and to seek medical help. Fibroids tend to develop between the age of 30 and 50 and because some of the treatments permanently affect fertility, this is now becoming a key issue as more women choose to have families later in life. www.health-magazine.co.uk

WOMEN’S HEALTH

Information and support on the key health matters affecting women

Did you know?

British women are three times more likely to die of heart disease than breast cancer. Cardiovascular disease kills as many women in the UK as it does men, accounting for a combined total of 155,000 deaths each year or one death every three minutes.

Many women believe that heart disease is a condition that only affects men. This is simply not true and as a result, women are less likely to be aware of the associated risks.” www.londonbridgehospital.london

Feminine care When it comes to buying our feminine care products, we often don’t give much thought to how they may be harming us. Over half of the cotton used by leading tampon brands is genetically modified and treated with pesticides, fungicides and herbicides which can cause irritation and vaginal infections, and they also contain Super Absorbent Polymers, derived from Crude Oil. Most conventional tampons contain materials bleached with Chlorine, which contains dixoins - a by-product of the bleaching. According to Cassandra Burns, Nutritionist, “If dioxins are absorbed into the body, they can collect in our fatty tissues, and build up over time. This build-up of dioxins has been linked to many health problems including hormonal disruption, infertility and abnormal tissue growth.” The Organyc feminine range contains no synthetics, SAPs or synthetic materials and only uses organic cotton cleaned with hydrogen peroxide, a naturally occuring disinfectant. http://www.organyc.uk

Brief encounter Aboutwear women’s briefs are enriched with antibacterial and skin-caring BeesWax finishing for sensitive skin. £17.10 http://www.aboutwear.com

UK enquiries for mammograms are up 563% in past five years www.whatclinic.com

Body confidence Darling Magazine is a photoshop-free quarterly (the first of its kind) that’s starting a social movement around empowering women to feel good about themselves. Studies show that 80% of women feel badly about themselves after looking in the mirror, and that 70% of women feel worse about themselves after reading women’s magazines. Darling is the new face of print publications and a social movement aimed at transforming the way the media represents women and the type of content women are asked to consume. www.darlingmagazine.org

Don’t put it off According to research, one quarter of women are put off talking to their GP about gynaecological cancer because they don’t want to discuss their sexual history, with almost 40 per cent agreeing that there is a greater stigma around gynaecological cancers than other types of cancer.

In addition – 85 per cent of women think that discussing the symptoms of gynaecological cancers more openly could directly save lives. www.eveappeal.org.uk

www.health-magazine.co.uk

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SPORT SUPPORT

Yoga must-have

This Pink Piping Racer Back Top (£69.99) is the only front fastening workout top on the market with a built-in bra.

Utilising the most cuttingedge fibre technology on the market, the StaeFit line of clothing offers a hypoallergenic, ultra-absorbent, breathable material that wicks away sweat and protects even the most sensitive skin.

Yoga Design Lab (http://www. yogadesignlab.com/about/) is an innovative yoga brand which specialises in colourful yoga mats designed in Bali by a Canadian surfer/yogi. For more details visit (http://www.yogadesignlab.com/ about/).

gymstyle www.staefit.com

Look the part this New Year with our top fitness finds

It’s in the bag!

Thinking of heading back to the gym this New Year? This black and white duffell canvas bag is perfect for the job. £34.99 from www. jimbag.co.uk

GYM CHIC Style Sportif offer a range of high performance and luxe sportswear for women seeking an alternative to mass market high street brands.

Expect to find the likes of sportswear from Boom Boom Athletica, Charli Cohen, Every Second Counts and Gymluxe alongside accessories from Yogi Peace Club, S’well Bottle, Move Active and Hey Holla.

Result Crop – £62 www.stylesportif.com

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STEP IN THE RIGHT DIRECTION

OOFOS shoes (above) are engineered to soothe and reinvigorate your feet, so you recover more quickly. OOFOS recovery footwear absorbs 37% more shock than other foams. The biomechanically designed, patented footbed combines with OOfoam’s impact absorption to cradle your arches and reduce stress on sore feet, knees and backs, enabling more natural motion. Perfect for runners, triathletes and anyone seriously into their sport and fitness.

Available at oofos.co.uk, from RRP £40.

www.health-magazine.co.uk

Winter beauty Protect your skin against the elements with our round up of the best beauty-boosters

Beauty to your door Dollibox is a new online beauty box subscription service for UK based beauty lovers! They offer subscribers the opportunity to sample up to 5 hair & beauty samples - sometimes full-sized - every month. www.dollibox.co.uk

WINTER FAVES

Get your beauty sleep The average woman spends £24,000 on antiageing creams and treatments during her lifetime. However, thanks to an innovation in intelligent textiles all you need now is a pillowcase and a good night’s sleep. The iluminage Beauty Skin Rejuvenating Pillow Case is made from 100% Cupron fabric, derived from the pure mineral Copper which is tipped by beauty experts to be the latest wonder ingredient.The copper helps to boost collagen and elastin, which keeps skin strong as it ages, and encourages it to produce hyaluronic acid, which has a plumping effect and is clinically proven to minimise the signs of ageing. http://www.currentbody.com/iluminagepillow-case.html

The Body Deli Creme de la Rose £49 www.thebodydeli.com

The Body Deli Glacial Ice Lip Balm £5 www.thebodydeli.com www.health-magazine.co.uk

The Body Deli Coconut Creme Body Oil £23 www.thebodydeli.com Health Magazine Winter 2016

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IN PRAISE OF...

Gym membership

By Chrissy Hayes

As each new year begins we tend to take stock of our lives. High on most lists of self-improvement is getting fitter, slimmer and simply more active.

Right now, especially with the weather cold and the daylight hours short, the gym is the place to go.

Best of all (and this is crucial) gym membership is currently both cheap and flexible.

The gym culture has taken off in Britain. People are now heard to say as they leave the office, “I’m just off to the gym”, when it used to be the pub. Within a short distance of my home I can think of at least a dozen excellent facilities, some with swimming pools, some within large hotels, some local authority, some private and so on. With so many gyms possibly supply may be exceeding demand.

Also the current economic climate means people are more careful than ever with their disposable income. The end result is that gyms are very keen to recruit new members to offset any possible shortfall in income, and in order to do so, they offer extremely reasonable deals.

A good plan of action if you are thinking of joining a gym is to make a list of every facility in your area.

Use the internet and ask your friends and colleagues for personal recommendations. Next note down what you are looking for in a gym. Is the coffee shop important in order for you to have after-workout chill time? Or are the number of rowing machines crucial so there is always one available just when you want it? Is there a swimming pool? When is the gym accessible? What classes are available? Don’t forget to check out the parking too.

Armed with all of this information start visiting each place in turn. An appointment is not usually necessary, and the chances are you will be welcomed and given a tour or perhaps invited to sample a class. Many places will give you anything from a free class to even a free month. Also on offer may be a decent discount on membership, with the joining fee waived or a year’s membership for the price of nine months. Remember you are the customer and they are keen to encourage you to join, so do ask if there are any further incentives.

Mentioning you are visiting several gyms to find out the best deal cannot hurt.

Once you have completed your research, make your decision. It is a big investment in time as well as money so choose your gym with care. And don’t forget to follow it through with actual workouts and classes. Purchase a new gym outfit in the January sales and have fun getting fit and active!

TRY CONTACT LENSES FREE 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.

FOREVER F.I.T. Look better. Feel better.

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30 days Step two F1

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For further information and prices please contact: Business ID:

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Health Magazine Winter 2016

Name:

Louise Fenna

Email: louise.sprackling@googlemail.com

www.health-magazine.co.uk

Group B Group Streptococcus (GBS) is the testing most common cause B Streptococcus information of life-threatening infections in newborn babies in the UK. What is Group B Streptococcus (GBS)?

Group B Streptococcus is the commonest cause of life-threatening infections in newborn babies in the UK. Most GBS infections can be prevented by giving antibiotics intravenously (through a vein) at the onset of labour to all women where GBS has been detected during their current pregnancy. It is also appropriate for those with other recognised risk factors (having previously had a baby with GBS, having a fever in labour, labour starting, or waters breaking before 37 completed weeks of pregnancy and/or waters breaking more than 18 hours before delivery).

This recommended use of antibiotics reduces the likelihood of early-onset GBS infection developing in a baby born to a woman carrying GBS at the time of delivery from around 1 in 300 to less than 1 in 6000.

Intravenous antibiotics given in labour are highly effective at preventing GBS infection in newborn babies. Oral antibiotics should not be given during pregnancy for GBS colonisation as they have not been shown to be effective. There are always small but potentially serious risks associated with taking antibiotics, and management and treatment need to be fully discussed.

Detecting a GBS carrier Screening for GBS carriage is not yet routinely offered in the NHS. Laboratory testing of GBS testing is routinely undertaken at The Doctors Laboratory (www.tdlpathology.com). The method for testing is an enriched culture medium (ECM) specifically designed for the isolation of GBS in swabs. Two swabs (lower vaginal and rectal) need to be cultured, ideally in the last five weeks of pregnancy, to best predict colonisation of GBS around the time of delivery.

Cost of GBS Screen ÂŁ35.00 (this includes the request form, postal pathology pack, 2 swabs in non-nutritive transport medium, post paid padded envelope and laboratory testing service).

How to request GBS Screening Pack(s) Please contact The Doctors Laboratory Tel: 020 7307 7373 Email: gbs@tdlpathology.com www.tdlpathology.com The Doctors Laboratory is fully CPA accredited and has a long-standing reputation for the provision of pathology services to the private sector, industry and the public sector.

For more information on GBS please contact: Group B Strep Support PO Box 203, Haywards Heath West Sussex RH16 1GF Tel: 01444 416176 E-mail: info@gbss.org.uk www.gbss.org.uk Registered charity No 1058159 Group B Strep Support is a national charity providing accurate and up to date information on GBS for families and health professionals. Group B Strep Support endorses the availability of reliable prenatal GBS testing but has no particular links with nor receives any money from any laboratory. GBSS wants to see reliable testing for GBS routinely available to all pregnant women on the NHS. All the charityâ&#x20AC;&#x2122;s current leaflets are available www.health-magazine.co.uk from their website or by post.

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