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EDITOR’S LETTER THE TEAM
DEPUTY EDITOR Allison Jacobs
“Find out what toxins could be lurking in your kitchen on p47”
EDITORIAL ASSISTANT Emily McMullin “Did you know that houses can suffer from tension? Find out how to fill your home with good vibes on p115”
HEALTH AND FITNESS WRITER Jody-Ann Miller
“I can’t wait to try the vegan recipes on p69 – ready in only 15 minutes, they’re perfect for busy weeknights”
CONTENT WRITER Lauren Godfrey
“After a hectic month of late nights and early rises, I was grateful for the 10 ways to revive tired eyes feature on p88 - goodbye sunglasses!”
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WELCOME...
...to the May issue of Natural Health. Self-care is something that’s been talked about a lot lately in the news, with research showing that it’s the key to better wellbeing, but some of us still struggle to find the time to look after ourselves. With all the chores to do around the house, friends and family to see and work to keep up with, even just five minutes of meditation can seem like an impossible task. But as Janey Lee Grace says on page 25, self-care isn’t just about walking along the beach, finding time for yoga or treating yourself to a massage, it’s also about making your health a priority and not ignoring little niggles. In this issue of Natural Health, we’ve got all sorts of health-boosting tips to help you focus on your wellbeing. On page 52 we share some of the live-longer secrets of the world’s oldest people, while on page 100 we look at why taking time to rest is so essential. And, on page 22 nutritionist Eve Kalinik discusses the importance of eating well and listening to your body. Happy reading!
Claire
Claire Munnings, Editor, Natural Health naturalhealthmagazine.co.uk
twitter.com/ natural_mag NATURAL HEALTH 3
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NATURAL HEALTH
CONTENTS May 2017 UP FRONT
9 Over to you Your views plus the chance to win our star prize 10 This month Inspiration for May 14 Natural news The latest from the holistic health world 17 Therapy of the month How visceral manipulation could help you 19 NH’s talking about We shine a spotlight on purple foods 21 Shop yourself healthy Our monthly round-up of must-have items for a healthy May 22 The interview Nutritionist Eve Kalinik on the importance of a good diet 25 Janey Lee Grace Why you should take care of yourself 26 Age is all in your mind’s eye Can you train your brain to make you younger, slimmer and stronger? Jayney Goddard investigates 31 Patsy Kensit The British actress on health and fitness 33 Ask the experts You talk to our wellbeing wonder team 4 NATURAL HEALTH
33
BODY
38 The latest in physical health Research proven to help boost your body 41 Yoga for a happy back Revitalising poses to ease tension in your hips and lower back 47 Spring clean your kitchen Emma Cannon reveals how to purge your cupboards and upgrade your health 48 Banish spring allergies Give hay fever the heave-ho with our handy tips 51 Naturally Jo Wood Our green goddess on the benefits of organic living 52 Secrets of the world’s oldest people Want to enjoy good health well into your 10th decade? Dr Sara Gottfried reveals how you could defy time 55 Glynis Barber On the incredible benefits of this Astaxanthin 56 Natural ways to beat PMS Holistic advice from the experts
EAT NATURAL
64 The superfood hotlist Fill your basket with healthy eating must-haves 66 In the kitchen with… Founder of Honestly Healthy Natasha Corrett
IN THIS ISSUE 48
17 119
52
83
69 Vegan dishes ready in 15 minutes Cut out meat and dairy with these super quick recipes 73 The best everyday superfoods Stock up on these handy health-boosters 76 Eat to beat: Depression Henrietta Norton suggests ways your diet can help restore your health 81 Sleep-better foods Ian Marber reveals how you can enjoy a more restful slumber by paying attention to your diet 83 Supercharge your day Smoothie and juice recipes that pack a nutritional punch
BEAUTY
88 Ten ways to revive tired eyes Say goodbye to dark circles and puffy peepers 91 Beauty ed’s picks Gorgeous beauty buys hot off the press 93 The beauty detective Emma Van Hinsbergh on how collagen can help turn back the clock 94 Twelve amazing natural beauty hacks Stay looking fabulous with these brilliant tips 97 Jo Fairley’s footcare heroes The Beauty Bible guru on looking after your feet
SELF
100 Chained to the rhythm Why working less and taking more pit stops will improve both your productivity and health 103 Lynne Franks Our women’s empowerment guru asks what it means to be older and wiser
LIVING
106 Living news Home, fashion and environmental round-up 109 Ethics girl People Tree’s chic new collection is all you need to update your wardrobe this season 115 Is your house stressed? How to ensure your living environment is as happy and healthy as you are! 119 Easy ways to make giving feel good How to support charities even when you’re short of cash
THIS MONTH’S OFFERS 34 Subscribe now and receive a free Madara skincare set 61 Win a week-long stay at a fitness bootcamp worth £1,150 123 Win a spa break, a skincare set and membership to an online fitness website
REGULARS
125 This month we’ve been The latest from Natural Health HQ 126 Horoscopes What the stars have in store for you this month 130 Jane Alexander Our holistic hero on releasing trauma with tremors
COVER IMAGE: Jump Foto PHOTOGRAPHER: Kristiane Vey
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OUR
CONTRIBUTORS
NATURALHEALTHMAGAZINE.CO.UK EMAIL: LETTERS@NATURALHEALTHMAGAZINE.CO.UK FACEBOOK: FACEBOOK.COM/NATURALHEALTHMAG TWITTER: @NATURAL_MAG ACEVILLE PUBLICATIONS, 25 PHOENIX COURT, HAWKINS ROAD, COLCHESTER, ESSEX CO2 8JY
Editor Claire Munnings Deputy Editor Allison Jacobs Editorial Assistant Emily McMullin
GLYNIS BARBER
Glynis is an actress, anti-ageing guru and the co-author of The In-Sync Diet agelessbyglynisbarber.com
EMMA CANNON!
Emma is a fertility, pregnancy and integrated women’s health expert emmacannon.co.uk
Health & Fitness Writer Jody-Ann Miller Content Writer Lauren Godfrey Group Editor Naomi Abeykoon Advertising Manager Belinda Buckle Deputy Advertising Manager Natalie Cleal 01206 506261 natalie.cleal@aceville.co.uk Senior Account Manager Samantha Wilson 01206 506232 samantha.wilson@aceville.co.uk
IAN MARBER!
Ian is one of the UK’s top nutritional therapists and health writers ianmarber.com
JANEY LEE GRACE! Janey is the author of Look Great Naturally and runs the website imperfectlynatural.com
Business Development Executives Lauren Gale 01206 506266 lauren.gale@aceville.co.uk Jess Sayer 01206 506226 jess.sayer@aceville.co.uk Art Director James Philp Designers Debbie Pratt and James Tuthill Design/Reprographics/Typesetting Ace Pre-Press, 19 Phoenix Court, Hawkins Road, Colchester CO2 8JY Accounts Debbie Starrs 01206 505995
JAYNEY GODDARD!
Jayney is president of the Complementary Medical Association the-cma.org.uk
JO WOOD!
Jo is an organic living expert and creator of her own natural beauty range jowoodorganics.com
Promotions Manager Andrea Turner andrea.turner@aceville.co.uk Subscriptions 0844 815 0036/+44(0)1795 414 669 naturalhealth@servicehelpline.co.uk Publishing Director Helen Tudor Publisher Matthew Tudor
NEXT ISSUE ON SALE 11TH MAY 2017 DISCLAIMER The views within this magazine are not necessarily those of the publisher. Articles and advertisements are for information only. They are not intended to replace medical care. Check with your GP before trying any of the remedies in this magazine. Always seek medical advice if you are pregnant or taking medication before following any of the advice given in articles or advertisements in this magazine. © ACEVILLE PUBLICATIONS LIMITED. Company no. 04109672. Printed in England
LYNNE FRANKS!
Lynne is a women’s empowerment guru and runs BLOOM Wellbeing Retreats bloomretreats.com
HENRIETTA NORTON! Henrietta is a nutritional therapist, author and co-founder of Wild Nutrition wildnutrition.com
NATURAL HEALTH 7
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LETTERS
May
OVER TO YOU... JOIN THE CLUB
Thank you for another jam-packed issue (April 2017) full of interesting and informative articles. I know your magazine is aimed at women but I still find a lot of the content useful. I particularly enjoyed Be your own naturopath (p52) and 10 ways to love your liver (p50). As I get older it’s becoming more important to look after myself and Natural Health really helps me to do that. Andy, via email
MAY’S STAR LETTER
I’m so glad I chose to subscribe to Natural Health. Just as I was starting to slip back into old habits, like not taking the time to do yoga or meditation in the morning or eating as well as I could, a new copy came through my door. It makes me pause for half an hour and after reading it I feel educated and motivated by the wonderful contributors all striving to lead a healthy life. I feel inspired and revitalised. Thank you! Helen, via email
THIS MONTH’S STAR LETTER WINS...
a Coconut Dreaming Bath Soak and Nutter Hair Oil from Clean Beauty Co. worth £40! The pina coladascented Coconut Dreaming is a creamy tropical treat for your bath, blending coconut milk, honey and tangerine, while the combination of organic macadamia, argan and almond oils in the Nutter Hair Oil works wonders on damaged and lacklustre locks. High in monounsaturated fats that protect the hair, roots and scalp, it will leave frazzled tresses soft, glossy and smelling utterly delicious. (cleanbeautyco.com)
BE BOLD
I loved the Confidence special (p103) in your April issue. I have always struggled with low self-esteem and standing up for myself. I feel that women are often discouraged to speak out and show off their abilities and your feature was great in showing us how to do just that! It really gave me a boost and I also found the Homeopathy for anxiety article (p96) very helpful and interesting. Jane, via email
NEW TO THE SCENE
I just bought your magazine at the airport and I can’t believe I’ve never come across it before. From beauty and nutrition to wellness and alternative therapies, the information really speaks to my heart. I particularly enjoyed reading Detox your home (March issue, p111) and 20 natural ways to boost your energy (p56) – as a primary school teacher, I need all of the energy I can get! Thank you. Sara, via email
SEND US YOUR LETTERS: Write to us at letters@naturalhealthmagazine.co.uk, tweet us @natural_mag or find us on Facebook at facebook.com/naturalhealthmag for your chance to win our star letter prize! NATURAL HEALTH 9
This MONTH MAY IS THE MONTH TO...
EAT ORGANIC STRAWBERRIES The first day of May marks the beginning of British strawberry season, but the sweet red fruits may just be one of the most toxic foods you can buy, according to an environmental watchdog. Around 70 percent of strawberries tested had traces of pesticides – higher than any other fruit or veg – pushing them straight to the top of the Environmental Working Group's 'dirty dozen'. The annual report also warned against spinach, pears and nectarines. This summer, buy organic when you can, because studies have linked pesticides to cancer, obesity, Parkinson's disease, diabetes and infertility.
10 NATURAL HEALTH
INSPIRATION BREATHE FRESH AIR Living in some of the most polluted areas of the country like cities can expose us to various toxins like sulphate and black carbon, which can penetrate deep into the lungs or cardiovascular system. The good news is, a new study has shown that taking a combination of folic acid and vitamins B6 and B12 can help offset some of the negative health effects
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EAT BLUE FOR BLUES Having a baby soon, or know someone who is? The baby blues affect an estimated one in eight women. The cause is a surge in protein after giving birth, which reduces the level of feelgood hormones in the brain. But scientists have discovered that the amino acids in blueberries, tryptophan and tyrosine, can compensate for this rise, and that taking the compounds practically eradicated the feelings. But as always, choose organic to avoid pesticides.
12 NATURAL HEALTH
INSPIRATION AND PAUSE... Life can be noisy, busy and crazy – why not take a break from it all? Pause for Effect is running a series of retreats, some of them for the whole family, in the Hertforshire countryside just outside London. They provide creative environments that allow you to play, run, read and learn just as you did as a child, and silence and an individual's right to pause is encouraged. Think of it as a break to reconnect with yourself. pauseforeffect.co
NATURAL HEALTH 13
The latest in
NATURAL HEALTH Homeopathy ABC Mani Norland, principal at the School of Homeopathy (homeopathyschool.com), tells us:
Z
is for Zinc
#1 remedy for exhaustion Zinc is often prescribed for people who are suffering from cerebral and nervous exhaustion, and consequently lacking in vitality and effective brain function (such as memory), and rheumatic pain. It is also a useful remedy for painful genitals, neurological disorders and skin problems that stem from a variety of causes including bad circulation and nutrition.
WELLNESS WARRIOR
Meet Leah Wood, campaigner and natural living advocate NH: You’re a big supporter of ReformMHRA’s campaign to make the Medicines and Healthcare Regulatory Agency independent of the pharmaceutical industry. Why is this important to you? LW: Pharma companies have too much power and we have become reliant on medication instead of exploring what else is out there. There should be more choices available and we should have the freedom to use alternative ways of healing ourselves providing they are safe. NH: What advice would you give to someone who is new to alternative medicine? LW: You can often heal yourself through diet and lifestyle. I try to stay healthy by going to the gym, running and taking vitamins. I think it’s important not to overmedicate and I use homeopathy a lot with my children. NH: In your opinion, what are the key benefits of natural remedies? LW: We don’t need to clog up our bodies with chemicals. Not enough people know what’s inside their food or if they really need the medicines prescribed to them. We need to look after ourselves as much as possible to prevent illness and avoid relying on doctors when we fall ill. It’s time that there was more knowledge out there and people began to take a bigger interest in their own health and wellbeing. 14 NATURAL HEALTH
NEWS SUPP SPOT Fay Higginbotham at Solgar (solgar.co.uk) on the benefits of bromelain If you have a tendency to overindulge on holiday, or you like to fit in some physical activities, then you should consider packing bromelain in your suitcase. An enzyme found in pineapples, it has a useful dual personality (don’t worry, it’s not sinister like Mr Hyde!). When taken on an empty stomach, it delivers an anti-inflammatory effect so it’s ideal if you’ve overdone it during a hike or even on the dancefloor the night before. If consumed with or just after a meal, however, this protein-digesting enzyme can help to ease the strain caused by eating an unusually large amount of food. Studies have also suggested that bromelain, widely available in supplement form, can help to protect against bacteria and viruses, which are always a concern when travelling. Time to stock up!
“From purple cauliflower to acai berries, these richly coloured foods are currently making a big splash on the health scene” - p19
WHAT’S THE BUZZ ABOUT? ECO-FRIENDLY ACTIVEWEAR While we here at Natural Health are big advocates of both exercise and ethical living, we’ve found that it can be a struggle to find workout gear that is ethically produced. It seems, however, that the fitness industry is cottoning on to the importance of using sustainable manufacturing processes and materials, with three major brands launching new ranges of eco-friendly activewear. Surfing label O’Neill (oneill.com) is now home to clothing made from recycled beach plastics, while in a similar vein, Adidas (adidas.co.uk) has teamed up with environmental campaign Parley to create a swimwear range using upcycled ocean plastic compiled from fishing nets and debris. Ellesse (ellesse.co.uk) meanwhile has collaborated with Lucy Meckleburgh to launch a sports collection focused on the environment and sustainability and made from recycled polyethene. We can’t get enough!
B vitamins It has been revealed that B vitamins could reduce the impact of air pollution by offsetting the damage caused to our bodies by small, toxic particles.
Yoga New research has found that doing two to three yoga classes a week can help to lessen symptoms of depression. See you on the mat!
Vegetables According to a recent study, every extra serving of veg that you eat a day lowers your risk of stress by five percent, and for women, eating between five and seven portions daily reduces their risk by 23 percent.
The BAROMETER Stress People find losing their phone and missing a train as stressful as they would a terrorist attack, a new study has revealed.
Overworked A recent survey has found that Brits are working an average of 68 days overtime per year (equivalent to 8.4 hours a week) with 65 percent of people doing these hours unpaid.
Bad habits New figures have shown that adults in the UK are eating at least 79 million ready meals and 22 million fast food and takeaway dishes every week.
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IN FOCUS
THERAPY OF THE MONTH
Visceral manipulation
There’s a wonderful world of alternative therapies out there just waiting to be discovered. This month, we shine a light on visceral manipulation Visceral manipulation, also known as organ massage, is a manual therapy established by French osteopath Jean-Pierre Barral in the 80s. When working in a dissection lab at a lung disease hospital, Jean-Pierre found that the connective tissue around our organs can tighten and trigger a variety of physical problems and this led him to develop the treatment. ‘Viscera’ refers to the internal organs, such as the liver, kidneys and intestines, the movement of which is transmitted through fascia – a thin connective tissue – to other parts of the body. When you are healthy, all of the different structures move with an interconnected fluidity. Organs can, however, lose their mobility for a number of reasons, such as physical trauma, infections and pollution. When they are no longer freely mobile they become fixed to other structures and the body is forced to compensate. This disharmony creates abnormal points of tension which cause functional and structural problems
throughout the body – musculoskeletal, vascular and respiratory to name but a few. Visceral manipulation is designed to aid the body’s ability to release these restrictions and unhealthy compensations. The practitioner doesn’t focus solely on the site of the pain, but evaluates the entire body to find the source of the problem. They will feel for altered or decreased motion within the viscera as well as restrictive patterns and then softly compress, mobilise and elongate the soft tissues using their hands. As the tensions are undone, symptoms will decrease, although this can take several days after a session to occur. The therapy can help to alleviate a vast range of issues, including endometriosis, anxiety and depression, digestive disorders and back, hip and knee pain, and most people will benefit from it even without a specific complaint that needs resolving. To find out more visit discovervm.com
ON TRIAL
Everything you need to know about your first session Beneath your pain is a compensatory pattern created in the body with the initial source of the dysfunction often being far from where the discomfort is felt. The therapist will search for this pattern and the source and treat the related issues. The number of sessions necessary varies from patient to patient – many experience significant improvement within three to five appointments but others may require a longer course of treatment. With your practitioner you will develop a plan based on your needs and how your body responds to the therapy. NATURAL HEALTH 17
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TREND
Purple vegetables contain resveratrol, a chemical that enhances memory and reaction time
NH’s talking about:
PURPLE FOODS From purple cauliflower and black rice to purple sweet potato and acai berries, these richly coloured foods are currently making a big splash on the health scene, and for good reason. All brightly coloured fruit and veg contain high levels of nutrients and antioxidants, which can help your body fight disease, lower inflammation, boost heart health and keep the signs of ageing at bay, but those with a rich purple hue often contain anthocyanin – a specific antioxidant which is believed to be particularly beneficial for our wellbeing. Much research has been done to look at the claims of this compound – and the results have been seriously impressive. One study published in the Annals of Neurology, for example, found that anthocyanins can reverse brain ageing by two and a half years, while another in the Circulation journal suggested that women who ate three or more servings of purple food a week reduced their risk of a heart attack by 32 percent. On top
of that, research from the University of Porto revealed that the anthocyanins in blueberries could prevent the growth of breast cancer cells. We’re certainly sold! Keen to add some purple power to your plate? Blueberries, plums, purple cabbage, purple carrots and beetroot are all easily available in most supermarkets and contain good levels of powerful antioxidants. Or why not try something a little bit different? Purple sweet potatoes could be a great new addition to your dinner plate. Similar in taste to their orange cousins, these anthocyanin-rich spuds have anti-inflammatory properties and can help support healthy digestion. Black rice, on the other hand, is thought to have six times more antioxidants than its white or brown alternatives, and also has high levels of iron and vitamin E (goodbye wrinkles!). Don’t forget purple asparagus either – rich in vitamin B, it also contains vitamins A, C and K, and has been used since the Roman times for its laxative effects and to help aid bowel movements.
Why fruit and veg with this hue can do more than brighten up your plate
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MUSTBUYS
2
LUST-HAVES
5
3
6
4 1
7
SHOP YOURSELF
HEALTHY
8
Everything you need in your life on one page 1 SPRING DAYS Channel sunny vibes in this gorgeous
organic silk dress from H&M’s Conscious Exclusive range. Perfect for weddings, celebrations or a day at the races, you can look and feel fabulous knowing you’re doing your bit for sustainable fashion. Available from April 20. Organic Silk Dress, £99.99, hm.com
5 POWER SHOWER Did you know that those who live in hard water areas are three times more likely to suffer from dry skin? Fight back with the new Ecocamel Orbit SoftWater. This easy-to-use shower head provides softer water for showering wherever you are. Ecocamel Orbit SoftWater Shower Head, £79.95, ecocamel.com
2 MAXIMUM SUPPORT Made specifically with yoga bunnies in mind, the Spirit sports bra is constructed from an innovative sweat-wicking fabric and punctuated with an exotic tie-dye print for a vibrant finish. Accessorize Spirit Bralet, £15, accessorize.com
6 BEACH BEAUTIFUL Playful, relaxed and effortlessly stylish, this Mara Hoffman swimsuit is destined for sunnier climes. Pair with black cat-eye sunglasses and a superfood cocktail! Mara Hoffman Waves Printed Swimsuit, £230, net-a-porter.com
3 CLEAN SHEET These delicately scented sachets are expertly fragranced with floral extracts designed to conjure up images of morning strolls through dewy rose gardens. Place amongst fresh linen or clothing in a drawer for an aromatherapy pick-me-up. Tisserand National Trust Rose Garden Scented Linen Sachets x 3, £3.75, tisserand.com
7 TEA OFF Revitalise your body and mind with this specially-blended Earl Green tea from Newby. Featuring green tea with infusions of citrus and bergamot, it provides the ultimate energy boost. Newby Carousel Mini Caddy in Unicorn Earl Greem, £6, newbyteas.co.uk
4 ETERNAL FLAME Envelop your home with the floral
experience to the comfort of your own home with this chic ceramic electric home fragrancer. Simply place your desired essential oils into the centre of the diffuser and inhale – blissful! Aromatherapy Associates Home Fragrancer, £48, aromatherapyassociates.com
bouquet of this Ortensia scented candle from Fornasetti. Encased in a beautiful ceramic vessel, it boasts fragrant notes of lily of the valley, jasmine, tuberose and sandalwood. Fornasetti Ortensia Scented Candle, £140, amara.com
8 SCENT-SATIONAL Extend the aromatherapy
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EVE KALINIK
We are all UNIQUE and nutrition HAS TO WORK IN SYNERGY with your body After spending more than a decade working in the fashion industry, Eve Kalinik made the decision to follow her love of nutrition six years ago when a bout of health problems and an unsustainable career made her reconsider her lifestyle on many levels. She completed a course at the College of Naturopathic Medicine and now creates nutrition plans for clients who are determined to eat well and take their health into their own hands. Eve considers eating well and making discerning choices with our food one of the most empowering things we can do for our health and is keen to raise awareness of how an authentic lifelong positive attitude towards food can help rebalance us physically and emotionally. Her first book, Be Good To Your Gut, is out on September 7th 2017. 22 NATURAL HEALTH
Once a key player in the fashion PR world, Eve Kalinik has since turned to nutrition and now spends her days helping clients get their health back on track. With a new book due to launch in September, we caught up with her to find out more... I grew up in a foodie household so from a very young age I understood what ‘real’ food meant. My mum always cooked things from scratch and my father still has an impressive garden full of produce that I tend to raid when I’m back there! However, my passion for food wasn’t realised until I decided to make a second career of it and now I can’t think of doing anything else. I started out by consulting with wellbeing brands using my previous PR and branding skills while slowly building my practise. It wasn’t an overnight process but I wanted to build up gradually and with integrity and I’m so happy to be in the position I’m in right now. The best thing about my job for me is giving people ownership of their health back. It’s so wonderful to have a busy clinic with inspiring clients and I love working with really innovative people and products from a consultancy perspective. Right now I’m looking forward to the launch of my first book, Be Good To Your Gut, which is out in September and focuses on my specialised area of nutrition - the gut. In an industry that is very crowded on many levels I think it’s important to understand who you are and to play to those strengths. The gut and its multitude of microbes is something that I find truly fascinating. I would describe my attitude towards food as all inclusive. When we get too much into the elimination stuff and start to restrict heavily it really isn’t good. Pretty much most foods have a good and a bad side to them so to label them as one or the other or get into a vilifying attitude isn’t helpful. You may also be missing out on some really nutritious foods if you get too hardcore with your diet. For me, it’s about being a little more
discerning with your diet rather than haphazardly eliminating whole groups and I tend to advise thinking a little bit beyond that. This could mean, for example, spending that little bit extra on organic grass-fed or free-range meat and eggs, opting for sourdough over regular (and even gluten-free) bread and taking in cultured unpasteurised dairy products such as kefir, rather than supermarket milk. These all provide a wealth of nutrition. Self-diagnosed food intolerances that may or may not be present are very common among my clients. The people that visit me may have tried cutting out lots of foods and food groups with little reprieve and I believe my job is to understand their story and body and work with that. Ironically it may not even be food that is creating a lot of their symptoms but imbalances in the gut on a much deeper level – it’s my role to uncover that and help bring the gut and the body back into homeostasis. We are all unique and nutrition has to work in synergy with your body. If you want to alter your diet, I’d suggest that you start by making small changes. They’re the ones that are going to stick long term and that, rather than quick fixes, should be the aim. An example of a small change that can make a difference is having breakfast at home within an hour of waking – this helps set up steady energy throughout the day and manage stress hormones. Even something as simple as switching off your phone when you are eating and actually chewing food thoroughly can help. You’ll be surprised at how much of an impact this has on symptoms such as bloating, reflux and satiety levels.
INTERVIEW
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WISDOM
JANEY LEE GRACE
These things I know...
You need to take care
“
There’s been a buzz about self-care for a while and when we assess how much we are looking after ourselves we tend to think of meditation, therapeutic treatments or walks in nature, but a recent poll found even the basics are still not being covered. Under the headline: Women ‘risking their health by putting family first’ the Daily Mail reported: ‘Growing numbers delay visiting a GP for health problems. Women will take 15 days to seek professional advice for a health complaint.’ Apparently we seek help for pets with symptoms within seven! The poll was conducted by Ovarian Cancer Action, and the organisation found that there is a worrying lack of awareness around this disease. In fact, most people don’t know the symptoms to look out for. It can be difficult to walk a fine line between being aware of what our bodies are trying to tell us, and simply being exhausted and overwhelmed by the family’s needs. So what’s the answer? Definitely don’t rely on Dr Google! It’s far better to have some kind of regular check-up, just as you would for your car because yearly MOT tests are compulsory.
”
It can be difficult to walk a fine line between being aware of what our bodies are trying to tell us, and simply being exhausted and overwhelmed by the family’s needs
Janey is the author of Look Great Naturally and runs the website imperfectlynatural.com
We ought to focus on health annually too. If you don’t want to darken the door of the GP, opt for a simple at-home service. There is now easy-to-use, state-of-the-art laboratory blood testing at home. I can absolutely see the benefit of these at-home tests for peace of mind. I tried the Medichecks Well Woman test and was pleased to discover that my vitamin D levels were good! So look after your family, et al, but take good care of yourself too. Put a selfcare plan in place, make sure all your own needs are met first, and get tests done because then you can chill out... and enjoy the time you give yourself to recharge your batteries. I’m off for a walk, sadly I can’t get to the sea this weekend... but soon! Visit medichecks.com for a wide range of test options. NATURAL HEALTH 25
AGE is all in your
MIND’S EYE Can you train your brain to make you younger, slimmer and stronger? Jayney Goddard reveals all
O
ne of the most common questions I’m asked is “How do I gain muscle and lose fat?” Well, the answer is fairly straightforward and spectacular results can be gained – if you harness a few mind and body ‘hacks’ that will tip your metabolism in your favour. First of all, one of the key factors in metabolic change as we age is a decrease in the production of human growth hormone (HGH). When we are young, in our growth phase, HGH is secreted by the anterior lobe of the pituitary gland. It plays a role in bone density, muscle mass, fat and exercise capacity. As you age, your pituitary gland slowly starts to produce less HGH, which results in a decrease in muscle mass and bone density, and an increase in fat. However, the production of growth hormone can be naturally stimulated through weight (resistance) training – which includes isometric body-weight exercise, aerobic exercise, proper nutrition and very importantly, adequate rest. This improved production of HGH will dramatically rewind your body clock – making you biologically younger!
26 NATURAL HEALTH
TOP STORY When embarking on a fitness regime most people tend to focus on the obvious – exercise and diet – and very often one of the most important factors – mental concentration – is left out of the equation. While it seems that the world is latching on to just how beneficial mindfulness is, the idea of ‘mindful weight training’ is not new – in fact, Arnold Schwarzenegger recently brought up in an interview about his time as the world’s greatest bodybuilder. “You’ve got to be inside the muscle. This is the difference,” he says about creating his championship physique. And, if we can ‘get inside the muscle’ with mindful awareness, we stand to be able to increase our HGH production exponentially – and way more effectively than by just throwing a few weights around at the gym. Lifting heavy weights – fairly obviously – is one sure-fire way to increase your production of HGH. However, only very recently there has been a resurgence of a really old muscle building technique called ‘isometric training’, which develops muscles through static exercises, such as wall sits (you can Google how to do these, and many other incredibly effective isometric exercises), during which your muscles contract while not actually changing length as they would during a biceps curl for example, which involves raising and lowering a weight. In isometric exercise, when you hold an exercise position for an extended period, you’ll start to feel the sensation of where it’s working. And – even more intriguingly, you’ll be able to connect with exactly what your muscles are doing and get a better understanding of your body – and you can’t do this when you are doing normal reps and your muscle groups are moving – as you might when you are doing a traditional weight training workout. This awareness of just how your muscles are engaging and working is one of the core principles of mindfulness; defined as “paying attention, on purpose, in the present moment, and non-judgmentally,” according to Dr Jon Kabat Zinn, who pioneered mindfulnessbased stress reduction. Isometric exercise – where you flex and hold positions – can make you more mindful of what you’re supposed to feel and can help you improve each detail of the exercise – and help you to get a better understanding of your body.
Mindful strength training can be enhanced even further by eliminating distractions from other senses – so that you can engage even more profoundly with the muscles involved in the exercise you are doing. In fact, Russian athletes wear blindfolds when training – which enhances their awareness of their body signals and helps them to remember the degrees of tension in their working muscles. Now, I’m not suggesting that you go to your local gym and pop a blindfold on – it would be tricky and in all likelihood, your sanity may be questioned. Instead, try some isometric exercises at home with your eyes closed – it really is a game changer! You can get right into the muscles – and you develop a whole new appreciation of how you are working – and this enables you to work much harder – and of course this gets all that juicy HGH flooding through your body. And, if you want to up your game even further, try some balance exercises with your eyes closed – or wearing a blindfold. This will dramatically improve your proprioception, which is your body’s sense of its orientation to the space around you. Proprioception is how you are able to keep your balance when you feel yourself falling, or shift gears in your car without looking. So, this mindful strength and balance practice can make you more attuned to the space around you, and ultimately, make you more graceful, with better awareness of your body generally – not just when you are training. Closing your eyes can also help with agility, proprioception and strength even when you aren’t exercising. In a study from 2004, participants were asked to mentally practise a lifting technique for 12 weeks at regular intervals. At the end of the study, with a strength increase of 35 percent, the visualisation group did nearly as well as the group who were actually performing the exercise. In another fascinating study, basketball players who visualised shooting ‘free throws’ with an imaginary basketball saw a 23 percent improvement in just 30 days – without ever touching a basketball. This was just one percent less than a group that participated in a dedicated ‘free throw’ improvement program. So, in conclusion mindful strength training – whether it is though isometric exercise or weight lifting – is not about being slow, quiet, or peaceful, but mentally ‘getting into the muscles’ and preparing your mind/body for the task you are about to perform, whether it’s a plank hold or an explosive jump. Once we set the expectation of improvement and success in our mind’s eye, the benefits and the effectiveness of exercise can be amplified – and the production of HGH can be dramatically increased– leading to better muscle/fat ratio, more energy, greater focus and determination, optimism and enhanced drive.
Try some
balance
exercises with your
eyes closed, or wearing a
blindfold
Jayney is one of the leading experts in complementary medicine, helping clients worldwide achieve vibrant good health and abundant energy. Visit jayneygoddard.org NATURAL HEALTH 27
NATURAL HEALTH MAY 2017 ad master_NATURAL HEALTH 22/03/2017 14:17 Page 28
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TREND
Looking after my body is really important to me,
PATSY KENSIT
Patsy’s beauty range, Preciously Perfect, is available from Ideal World (idealworld.tv/ search/Preciouslyperfect-by-patsykensit) or on Sky 654, Freeview 22, Virgin 747 or Freesat 812.
see the difference. Now that we all have pedometers on our phones there’s really no excuse not to try to hit a certain target. When I hit a goal fireworks light up my screen and I feel so proud – it’s a brilliant motivator! The treadmill is fine and dandy and I had one for years but in the end it became boring. Walking outside really relaxes me and allows me to have some quality ‘me time’. When you’re out, you see things you wouldn’t normally notice and you’re more engaged with your surroundings. You can use it as a form of meditation too. I like interspersing my walking with running when I feel I need some proper cardio. I do interval training – so I’ll run for three minutes and power walk for 10. The other day, I went out just as it was beginning to get light on Hampstead Heath. There wasn’t a soul around and I loved it. Of course, exercise is only half the story – healthy eating is also key. In my opinion, there’s no rocket science behind it – you should just choose clean, natural and unprocessed ingredients and cook from scratch. I have a real sweet tooth but right now I’ve cut out sugar from my diet. It has been tough, but I don’t drink tea or coffee and that’s often half the battle. I have to admit, sometime all I want is a chocolate eclair and that’s made me realise just how addictive sugar is. To help keep cravings at bay I put washed grapes in the freezer and snack on them – a frozen bite is really delicious and helps appease my inner sugar addict. I do firmly believe it’s all about balance – I know I’m far from perfect but I try to put my health first, and in my opinion that’s the first step to living well.
What I’ve Learned: HEALTH AND FITNESS
and I try to exercise every day. I’ve always been physically fit – ever since I was young. I did ballet as a child and played centre position in the school netball team. And I had my own horse to ride too. I had begged and begged my parents for one and then regretted it as soon as I got her, as most children do with presents like that. I kept her till I was in my mid teens though and rode her regularly – it was great exercise and I have fond memories of going out for hacks. Nowadays, I don’t have a personal trainer and I don’t even belong to a gym, but fitness is still a big part of my life. In fact, I believe I should have a much better body than I do – but I like to eat too much! I do press ups, tummy curlers, lunges and resistance moves with my dumbbells at home, and I also try to get outside as much as possible. As I’m edging towards my 50s, walking has become one of my main forms of exercise. I walk to and from the radio station every day for my show, which works out as about an hour and a half every day. There’s a really steep hill in my route and it gets my heart pumping and my muscles working, and it feels so good. Walking is fantastic because it’s something we can nearly all do and research shows it can be just as effective as running. I think we can have the tendency to beat ourselves up about fitness – thinking that we always have to push ourselves to the extreme but it’s not the case. Just get off the tube a couple of stops earlier and walk a little bit more every day and you will soon start to
Patsy Kensit on how she stays fit and healthy
NATURAL HEALTH 31
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Q&A
ASK THE EXPERTS Don’t suffer in silence – our wellbeing wonder-team of experts is on hand to answer your health questions I’ve recently been experiencing bloating a lot more than usual. Why might this be happening and what can I do to stop it? Terry Gallagher, director at the British Herbal Medical Association (BHMA), says: Bloating is a common problem for both men and women and can be caused by flatulence, hormones, a high salt intake, a diet low in fibre or not drinking enough water. Food can be a common culprit of trapped wind so you could try keeping a record of what you’re eating to see what might be causing you discomfort. Women often experience increased bloating just before or during their periods due to hormonal changes and you might find yourself suffering more in the summer as the body can be less efficient at removing excess fluid when it’s hot. Make sure you’re drinking plenty of water and get moving, as exercise has been shown to help beat the bloat. You could also try taking HRI Water Balance (hriherbalmedicine.co.uk), a traditional herbal medicine used to relieve symptoms of mild water retention. If your bloating persists despite diet and lifestyle changes you should make an appointment to see your doctor.
I’m prone to breakouts on my face, particularly on my forehead and chin. What could be the cause and what can I do to keep my skin clear? Dr Howard Murad, dermatologist and founder of Murad Skincare (murad.co.uk), says: Most people assume that blemishes only occur during their teenage years, but due to stress, hormonal changes, diet and environmental factors, it is common for women in their 20s, 30s and after the menopause to suffer from bad skin too. Menstrual cycles, pregnancy and changing, stopping or starting hormonal birth control can trigger hormone fluctuations that lead to breakouts, as can exposure to pollution and starting a new course or type of medication. I recommend a three-step daily regime of cleansing, to rid the skin’s surface of bacteria and dirt, followed by a treatment product that is formulated for your skincare needs, such as blemishes or blocked pores, and then a daily moisturiser that has broad spectrum sun protection. Always cleanse before bed and if you’re prone to oily skin then you should do it in the morning too. It’s also important to regularly clean make-up brushes and pillow cases. Overall lifestyle has a big impact on the skin, and our diet often affects how we look and feel. Make sure you’re eating lots of fruit and vegetables that are packed with hydrating, anti-inflammatory and nutrient-dense agents.
What can I do to boost my fertility naturally? Vera Martins, a graduate from the College of Naturopathic Medicine (naturopathy-uk.com), says: A lot of things can disrupt our hormone system, but the key is bringing it back into balance. Ensure that you’re eating lots of whole and anti-inflammatory foods rich in antioxidants such as berries, wild salmon, mackerel, avocado, turmeric and ginger. You could also make an appointment to see a naturopath who can put together a diet plan for you and offer supplementation advice. Only using all-natural skincare products is important too. Herbs including shatavari, ashwagandha, vitex and maca have a long tradition of boosting fertility by balancing hormones, toning the uterus and reducing anxiety. A naturopathic herbalist can create a tailor-made formula to address your individual fertility concerns. If you are feeling stressed then you need to address it and learn to relax to stay emotionally balanced. Acupuncture and refloxogy are effective in promoting relaxation while also stimulating key organs. NATURAL HEALTH 33
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Body
Easy ways to look and feel amazing inside and out
Regular exercise has been proven to reduce the
risk of many cancers including those of the breast, bowel, colon and womb, and now scientists think they’ve discovered one of the reasons why. It’s to do with a substance called lactate, a by-product of working out, which is a known driver of cancer growth and spread. It seems those who exercise regularly are better able to process lactate and put it to beneficial use, such as using it as fuel for the brain, muscles and organs. To the gym!
NATURAL HEALTH 37
The latest in
PHYSICAL HEALTH A lot of pain, little gain Experts have warned that certain items of women’s clothing can have a detrimental effect on posture and health. It’s well-known that wearing high heels is bad for the body in a number of ways, but according to the British Chiropractic Association (BCA), cross-body bags, skinny jeans, large fluffy hoods, statement necklaces and bell sleeves also pose a risk. BCA chiropractor Tim Hutchful said: “I am always surprised at how many of my patients are unaware that their clothing and accessories can affect their back health and posture. While overloaded and heavy handbags are a common culprit, some more unexpected items like skinny jeans can also wreak havoc – they restrict free movement in areas such as the hips and knees, affecting the way we hold our bodies.” Essentially, anything that reduces mobility, changes the way we move or forces us to stand or walk unnaturally can negatively impact our posture, back and neck. Time to invest in some flares and a backpack, perhaps?
WHAT’S THE ALTERNATIVE? Bad breath Whether or not you’re prone to bad breath, it’s something that we’d all really rather avoid, so put the mints away and read our top tips for keeping your mouth nice and fresh. 1 In most cases, this problem is (unsurprisingly) caused by poor oral hygiene. If you don’t clean it properly, the mouth breaks down the bits of food stuck between teeth, a process that can give off an unpleasant odour. Brushing your teeth thoroughly twice a day and flossing once daily is key to killing bacteria, and the tongue can also hoard food particles so give that a good scrape and scrub. It’s important to change your toothbrush every two to three months too. 2 While some foods, such as garlic, are known for causing bad breath, others can be useful for combatting it. Try chewing a handful of cloves, aniseeds or fennel seeds, as their antiseptic qualities help to fight bacteria, or opt for a sprig of parsley, mint, basil or coriander – the chlorophyll in them neutralises odours. 3 A dry mouth is a common cause of unpleasant smells, so make sure you’re drinking lots of water. Swishing some around your mouth, especially after eating, is a good way to dislodge food caught in the teeth, and it’s also worth adding a squeeze of lemon as citric acid activates the salivary glands. 38 NATURAL HEALTH
BODY
Mind Map
The UK’s first website allowing people to search for meditation and mindfulness classes has been launched. Meditate Now is a one-stop guide to all of the meditationrelated events happening in London and aims to make the relaxation technique more accessible to the digital generation. Each event has a review to help people make informed choices about what they will be most suited to, and the website also directs users to courses and classes that can help with specific issues, such as anxiety, focus and happiness. Founder Pete Barlett, an experienced meditator himself, decided to set up the website after finding that while there are plenty of apps available for sourcing and booking yoga classes, the same cannot be said for meditation. Pete hopes that Meditate Now will encourage people to engage properly in the practice away from technology instead of doing short bursts with the potential to be interrupted through meditation apps. To find out more visit meditatenow.com
Nutritional therapist Henrietta Norton reveals how the foods you eat can affect your mood on p76
FEELING FRAZZLED
Marks & Spencer has announced that it is going to start holding stress therapy sessions in store restaurants after hours. Called the Frazzle Cafes, they will be run by trained volunteers and will allow people who are feeling stressed to meet and talk about their experiences and worries in a safe and nonjudgemental environment. The sessions have come about as a result of a partnership with comedian, best-selling author and mental health campaigner Ruby Wax and will be open to anyone. A spokesperson for M&S said: “Frazzled Cafe meetings are designed not just for the one in four Brits who will suffer from a mental illness at some point, but the four in four who are feeling overwhelmed by the stresses of modern life.� Eleven stores will initially be taking part over the coming months, with more locations set to be added throughout the year. To find out more visit frazzledcafe.org
Staying in
New research has found that those who cook at home instead of going out to eat a lot are healthier and have better diets. Time to get in the kitchen!
Good vibrations
According to scientists, whole-body vibrating exercise machines mimic the muscle and bone-boosting benefits of a brisk walk and are as good at burning fat as running.
Omega 3
Eating foods rich in omega 3, such as oily fish, soy beans and spinach, can reduce the harm caused to our bodies by air pollution by up to half, a study has revealed.
The BAROMETER Cardiac arrest
Researchers have found that common anti-inflammatory painkillers such as ibuprofen can increase the risk of a heart attack by up to 50 percent.
Nutrient deficiency
Hundreds of thousands of women across the UK could be missing out on vital nutrients by cutting out snacks, including healthy ones, as recent research shows that 41 percent of dieters are shunning them to try to lose weight.
Diabetes
A new study has revealed that statins, drugs used to lower cholesterol, can increase the risk of developing diabetes for older women by more than 50 percent.
NATURAL HEALTH 39
NATURAL HEALTH MAY 2017 ad master_NATURAL HEALTH 22/03/2017 10:53 Page 40
BODY
Yoga FOR
HAPPY HIPS Bust tension in your hips and lower back to free up the energy in your spine, says Sue Fuller
TRIANGLE
Trikonasana Begin standing. Take a moment to feel the ground beneath your feet, and notice how your weight is distributed through your soles. Breathe slowly in and out through your nose, feeling your spine lengthen as you inhale and your shoulders soften as you exhale. Step your feet leg length apart. Your left foot should be facing forward and your right foot turned out. Make sure that your hips and torso are facing forward then lift your arms so that they are level with your shoulders. Inhale and move your ribcage to the right. As you exhale drop your right arm down towards your right leg and lift your left arm straight up with your palm facing forwards. Look to your left hand or your right foot as you continue to breathe slowly through the nose. Hold for 10 breaths and then repeat on the other side, inhaling and exhaling slowly through your nose.
NATURAL HEALTH 41
FROG
Bhekasana Begin lying face down. Bend your knees and hold on to your feet. Bring the feet in as close to your buttocks as possible. If this feels comfortable rotate your hands so that you are pushing down on to the tops of your feet with your palms. Breathe slowly, take your time to release your feet towards the ground taking them to the outside of your hips. If this feels too intense work one leg at a time or just bring the feet in towards the buttocks.
42 NATURAL HEALTH
BODY
FISH
Matsyasana Begin lying on your back, with your legs together and your feet pointed. Bend your elbows and rest your forearms on the ground so that your fingertips are level with your hips. Lift your chest up and lightly rest the top of your head on the floor. Breathe slowly through your nose for five or more complete breaths and then lie on your back and draw your knees in towards your chest for five more complete breaths. If it is not possible to rest the top of your head on to the floor, just lift the chest and keep your neck in line with your spine. When you have performed these postures lie on your back and draw your knees in towards your chest and breathe slowly in and out through your nose.
NATURAL HEALTH 43
HALF SEATED SPINAL TWIST
Ardha matsendrasana Sit on your bottom with both legs extended. Bend the right knee and cross the leg over the top of your left thigh. Make sure that the sole of the right foot makes contact with the ground. Bend your left knee, keeping the leg in contact with the ground and position the left foot beside the right hip. Wrap your left arm around the right leg and place the right hand to the floor behind you. Inhale and draw up your lower abdominal muscles while lengthening your spine, and as you exhale rotate around to the left. If you find this comfortable reach your left arm under your right knee and take the right arm behind your back and clasp your hands. Hold it here breathing slowly for eight complete breaths, working to lengthen as you inhale and move a little deeper into the rotation as you exhale. Then repeat on the other side.
Sue Fuller is a leading yoga teacher and writer with over 20 years of experience. She is also the creator of the Yoga 2 Hear range of audio yoga classes. There are over 60 Yoga 2 Hear audio yoga classes for all levels and abilities available on CD and MP3 from all leading booksellers and yoga2hear.co.uk.
44 NATURAL HEALTH
NATURAL HEALTH MAY 2017 ad master_NATURAL HEALTH 24/03/2017 16:05 Page 45
NATURAL HEALTH MAY 2017 ad master_NATURAL HEALTH 22/03/2017 10:54 Page 46
Spring clean your
COLUMNIST
KITCHEN
Upgrade your health and lower your risk of disease by purging your cupboards says women’s health expert Emma Cannon Swap tinned vegetables and pulses for glass jars Bisphenol A (BPA) is an industrial chemical used in the manufacture of plastics, including food and drink containers, and is put in metal food cans to strengthen the lining. There is evidence to suggest BPA is an oestrogen-like substance and it is considered a potent reproductive toxin. France has banned it in all food packaging, containers and utensils and in California food and drink containers using BPA are required to carry a reproductive warning. It is possible to shop around for BPA-free packaging, such as water bottles, although buy with some caution as alternatives may be just as harmful. To reduce your exposure, choose vegetables and pulses in glass jars or tetra packs or tins that state they are BPA-free. This is important for tomatoes as the acidity of them may increase the risk of BPA leaking from the lining, particularly when tins are damaged.
Swap foil for parchment paper in cooking Don’t wrap your food in aluminum foil before cooking as it can leach into your food. The body efficiently excretes small amounts of aluminum and the World Health Organisation (WHO) has established a safe daily intake of 40mg per kilogram of body weight per day. Exposure to it is a likely risk factor for Alzheimer’s disease, and is associated with lower sperm counts and reduced male fertility. We are exposed to aluminum from utensils and pans, but provided these have not been damaged the protective layer prevents the aluminum from leaching into the food when heated. When cooking with disposable foil the aluminum gets into food and risks being above the safe daily intake set by WHO. This risk is significantly increased when using acidic seasoning such as lemon and tomatoes. I recommend using glasswear for cooking and wrapping food in parchment paper.
Stop cooking with vegetable oil A healthy diet contains a balance of omega 3 and omega 6 fatty acids. Omega 3 helps reduce inflammation and 6 promotes it. The main sources of omega 6 in the diet are processed vegetable and seed oils. Another reason to avoid these oils is that they quickly oxidise when exposed to heat and light and produce aldehydes associated with increased cancer risk. Use olive oil, ghee, butter, goose fat or coconut oil for cooking. Olive oil is a good choice for roasting food in the oven at 180ºC as it contains
predominantly stable monounsaturated fatty acids and low levels of free fatty acids.
Avoid foods containing artificial sweeteners, stabilisers and emulsifiers These alter the composition and diversity of gut microbes and have potentially harmful effects associated with inflammation and metabolic syndrome. They can also cause gastrointestinal side effects that include the discomfort of bloating, gas and cramping, but also diarrhea, reducing your ability to optimally absorb nutrients from the food you eat. By their nature, artificial sweeteners encourage sugar craving and dependence. Look out for artificial sweeteners in fizzy and other soft drinks, sweets, chewing gum, some medicines (hayfever syrups, for example), protein shakes and tonic waters.
Get rid of all your diet books. There has been so much focus on what we eat, but I believe why we eat is just as significant. So many approaches to eating are based on denial and suffer from a lack of thinking. Perhaps if we spend more time in appreciation of food and think in terms of nourishment we will have a better relationship with food.
Emma is an integrated women’s health expert, registered acupuncturist and author emmacannon.co.uk NATURAL HEALTH 47
7 ways to beat spring,
the natural way Give allergies the heave-ho with our handy guide
The roses are in bloom but you can’t stop and smell them through fear of smudging your mascara and setting off a sneezing fit you’re not sure you’ll be able to control. We get it, and we’ve been there. Allergies can easily take over your life, so we’ve called upon the experts to help you take control.
1
SIMPLE HACKS TO AVOID POLLEN
It may sound like the obvious answer, but how many of us allergy sufferers actively try to steer clear of pollen? “Avoidance is key with any allergy but it can be particularly tricky to avoid pollen as it is mostly invisible and in the air that we breathe, however there are some simple tips and tricks that may help,” explains Max Wiseberg, airborne allergies expert and creator of HayMax Organic Allergen Barrier Balm (haymax.biz). “Keep bedroom windows closed during the day to prevent pollen from blowing into your bedroom and settling on your bed. You’ll get a better night’s sleep this way.” Another simple tip is to consciously keep your hair away from your face. “Pollen, grassseed, dust and other environmental irritants can get caught in hair during the summer months,” says Lucy Gulland, head of product research and development at Purepotions Skincare (purepotions. co.uk). “It’s a good idea to wear a hat or keep long hair tied up when you’re outside to avoid irritating eyes, noses or sensitive skin as much as possible.”
2
STEER CLEAR OF ALCOHOL
Swerving a refreshing evening glass of fizz may help you sleep better and keep allergies at bay. “Alcohol contains histamine, the same chemical produced by your body when you come into contact with something you are allergic to,” says Max. “Histamine is released into the blood stream and causes the typical allergy flare-up symptoms of sneezing, running nose and itchy eyes. This is why antihistamines can be helpful for some hay fever sufferers,” he adds. However it is important to note that histamine is also the chemical in your brain that keeps us alert and awake which is why antihistamines commonly cause drowsiness. Even the miracle tablets which claim to be ‘non-drowsy’ can still cause tiredness so avoid taking antihistamines before driving. A good alternative is butterbur - take in tablet form or drink as a tea for optimal results. 48 NATURAL HEALTH
BODY Spring saviours
Try these three hero products to keep allergies at bay and soothe the symptoms if an attack is inevitable
3
SWITCH UP YOUR DIET
Loading up on the right type of fresh fruit and vegetables can significantly lower symptoms. “Grapefruits, watermelon and yellow peppers contain beta carotene which is high in vitamin C and bioflavonoids which are said to be good for preparing your body to fight off hay fever symptoms,” says Max. Suffering from a lunchtime attack? Swap your sandwich for a salad that contains high amounts of the natural antihistamine quercetin which can be found in capers, red onions and watercress as well as some fruits including apples. Team this with pineapple as it’s loaded with bromelain which helps the body to absorb quercetin. Wash it all down with a cup of chamomile, hailed for its natural antihistamine and anti-inflammatory properties. Not too keen on the taste? Drain and chill the teabags and place over the eyes to soothe any itch.
4 5
KEEP PETS CLEAN
It’s no use avoiding pollen if your pets completely undo your efforts on a daily basis. “Ensure pets are well groomed and shampooed as much as possible to remove pet allergens and pollen particles,” advises Max. “Pets with fur act as the perfect pollen traps and can walk thousands of grains of it into your home after being outdoors,” he adds. Of course, it’s impossible to remove every trace from your animals, but regular brushing and cleaning will aid the mission immensely.
BRING YOUR WASHING INDOORS
For many of us a beautiful sunny spring day equals hanging the washing on the line outside to dry quickly. However this could lead to a flare-up of allergies and skin conditions such as eczema. “As well as keeping skin wellhydrated throughout the day, it’s also important for eczema-sufferers to avoid environmental irritants,” explains Lucy. “As pollen can trigger itchiness especially on already scratched or damaged skin, it’s best in the warmer months to dry laundry inside to prevent pollen or grass seeds landing on clothes and irritating skin, triggering an itchy flare-up,” she adds.
Got the sniffles thanks to hayfever? Try these luxury 100 percent bamboo tissues from The Cheeky Panda. Prices from £1.79, available at amazon.co.uk
6
LOOK AFTER YOUR SKIN
Spring can wreak havoc with skin conditions such as eczema and hives. Puffiness and dark circles around the eyes are also a frequent hallmark during this season. If you suffer from delicate skin which is prone to allergies, opt for all-natural products to help soothe and protect. “Look for products which provide an effective, semi-occlusive barrier to pollens and other environmental allergens,” advises Lucy. “We use skin cell-regenerative, antiinflammatory tinctures of calendula, chamomile, nettle and chickweed combined with nourishing EFA-rich, cold-pressed organic hemp, olive and safflower oils in our Pure Potion Skin Salvation range which is perfect for dry skin,” she adds. Look out for fragrance-free products too as non-natural parfums can irritate skin further.
7
An increase in pollen can lead to eczema flare-ups so keep Hope’s Relief Intensive Dry Skin Rescue Cream close to hand to soothe the affected areas. £17.49, hopes-relief.com
UP YOUR PROBIOTIC INTAKE
Research conducted by the University of Florida shows probiotics may help to reduce hay fever flare-ups. Probiotics can actively boost the immune system when digested which has a direct correlation to allergy symptoms. Academics claim a combination of two specific probiotics - lactobacilli and bifidobacteria - can boost T cell count, which suppresses symptoms from manifesting, resulting in a non-drowsy alternative to antihistamines. In the study, those that took the probiotics reported a better quality of life thanks to the reduced allergy symptoms. Hello friendly gut bacteria!
Rinse away any pollen from clothes using Bio D Laundry Liquid, a fragrancefree washing liquid which is approved by Allergy UK. £4.85, biodegradable.biz NATURAL HEALTH 49
NATURAL HEALTH MAY 2017 ad master_NATURAL HEALTH 22/03/2017 10:55 Page 50
COLUMNIST Jo Wood
FOOD FOR THOUGHT Our green goddess on the benefits of organic living Eating organic food is such an important part of a healthy lifestyle and I can personally vouch for this. The benefits of organic eating have been immense for my family and me, both physically and mentally. Not a day goes by that I don’t feel thankful for making the organic decision. I find that the process of planning a healthy meal – sourcing the fresh ingredients and then preparing it lovingly for my family or friends (or even just for myself) – is creative and therapeutic. But I also understand that it might not feel that way at first. There is so much information and so many views on healthy and organic eating, that aspiring ‘organics’ could get the impression that it’s all too complex, difficult and time consuming. It doesn’t need to be this way, though! Living organically is a mindset of which food is only one part. It means valuing yourself, others and the natural environment so much that you don’t want to do any harm in pursuit of your own lifestyle. You say a big NO to the use of pesticides, harmful additives, toxic preservatives and irradiation. I find it strange that organic food is the exception rather than the norm. At the present moment, it is commonplace to produce food that is sprayed with pesticides and preserved with harmful substances. Naturally produced organic food is labelled as an exception and comes at a higher price. This should be the other way around! But until that day comes, here are my top tips to approaching a healthy and organic diet...
DO YOUR HOMEWORK Make sure that organic food labels are certified, and it’s not just a commercial claim. As the organic concept grows its support base, more and more companies are making false claims in order to secure sales.
BECOME A FOOD LABEL SLEUTH Check on the contents and use of preservatives. Your health is worth the effort!
BE CREATIVE IN YOUR MEAL PREPARATION That doesn’t mean using a multitude of ingredients or complex recipes. Creativity can be simple, easy and beautiful. A serving of just one or two ingredients can make a fantastic meal. Think of a bowl of fresh blueberries – just add a few leaves of chopped fresh mint, a drizzle of organic honey, a squeeze of lemon or lime and even a dash of cinnamon. Simple, organic, powerful and healthy.
THINK WHOLE FOODS Purchasing processed goods is tempting. They save a lot of time and effort, true, but the adverse health effects do not warrant the time saved. Steer clear!
EAT THE RAINBOW Prepare meals using as large a variety of colours as you can – red beetroot, orange butternut squash, pumpkin, mango or carrots, brown mushrooms, leafy greens and blueberries. Think of your kitchen as a colourful place and your meals as a beautiful piece of art.
EAT UNTIL YOU ARE ALMOST FULL On a recent health retreat in Spain, I met the most wonderful and wise Japanese healer. He told me about a saying that they use in Japanese culture called ‘Hara Hachi Bu’. This means that you stop eating when you are 80 percent full. It is a great strategy to not only avoid obesity but also to keep the heart and all other organs happy and healthy. What a wonderful concept for healthy eating!
EAT WHAT YOU LOVE (IF IT’S ORGANIC) IN MODERATION I love red meat, so the thought of giving it up entirely doesn’t bode well. But as long as it’s organic, I’m happy to treat myself to rare indulgence every now and again. The key is not view it as a limiting factor in my diet. It’s quite the contrary actually. Limiting red meat opens up the door to huge variety of other foods such as fish and other lean proteins! NATURAL HEALTH 51
11
SECRETS of the WORLD’S
OLDEST PEOPLE Want to enjoy health well into your 10th decade? Dr Sara Gottfried reveals what helps one Greek island’s residents defy time
1
Wake up naturally, without an alarm clock, and don’t put on a watch. Residents of the island Icaria don’t wear watches and have a relaxed attitude about time.
2
Bathe in curative hot springs. Hippocrates, the father of modern medicine, considered hot mineral baths curative. And in Europe and Japan, doctors widely accept them as a form of therapy for knee pain, arthritis, fibromyalgia, high blood pressure, eczema, and other problems. Natural hot springs include various minerals such as sulphur, thought to improve nasal congestion; calcium and sodium bicarbonate, believed to enhance circulation; and salt, presumed to help digestion.
3
Eat lots of fish, greens, and other fresh vegetables. Even compared with the standard Mediterranean diet, Icarians eat more fish and fresh vegetables, especially wild greens such as dandelion, fennel and horta (a cousin of spinach) – more than 150 varieties of local greens grow wild on the island. They rarely eat meat, usually once a week or less, and liberally drizzle olive oil as a condiment on food at the dinner table. They eat six times more beans than Americans and a quarter of the sugar. Most people have access to a family garden and livestock such as goats. But locals
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stress that it’s not the food alone; it’s enjoying the food in combination with conversation with loved ones.
4
Know your neighbours and socialise often with friends and family. Strong social connections improve health and longevity. Icarians are famous for their opendoor lifestyle and broad invitations to visitors to join them for a slow, friendly meal.
5
Consume raw, unpasteurised goat’s milk. Icarians use it to make yogurt and cheese. It’s known to be hypoallergenic compared with cow’s milk and does not bother most people with lactose intolerance. While goat’s milk is seemingly healthier than cow’s milk for you, it’s the raw part that may matter most for your health. When milk is pasteurised, it kills the probiotic lactobacillus acidophilus which you need to make B vitamins and inoculate the gut with healthy bacteria.
6
Walk like a goatherd, and garden. The rugged mountain terrain of Icaria requires a miniworkout each time someone leaves home. Sixty percent of Icarians over 90 are physically active, compared with about 20 percent elsewhere. According to visitors, it’s hard to get through the day without hiking at least 20 hills.
BODY
7
Drink wine moderately. Locals explain that their wine is pure, with nothing added – no preservatives. They drink two to four glasses per day. When consumed with plenty of fruits and vegetables, wine nudges the body to absorb more flavonoids, a type of plant derivative shown to benefit your health.
8
Fast intermittently. Most Icarians are Greek Orthodox Christians, and their religious calendar calls for intermittent fasting about six months of the year. Prior to an Orthodox feast day, they don’t eat for 18 hours. Occasionally restricting food has been shown to slow the ageing process in mammals.
9
Nap each afternoon. Icarians’ standard practise is to nap after lunch for 30 minutes, at least three times a week but sometimes daily. Did you know that napping lowers your risk of heart disease by 37 percent? I didn’t know that either, but the mechanism seems to be related to lowering stress hormones and resting the heart.
10
Eschew retirement. Icarians have a relaxed attitude about getting to work in the morning, but their work gives their lives purpose and meaning. They do not believe in retirement and view work as a way of life, not something separate from it. To them, it’s all sacred time.
11
Drink a thick mountain herbal tea brewed from marjoram, spleenwort, purple sage, rosemary, oregano, chamomile, dandelion leaves, artemisia or a wild mint called fliskouni. Many Icarian herbal teas act as diuretics, which flush waste out of the body and lower blood pressure by removing excess sodium and fluids. Icarians enjoy their mountain tea as a tonic at the close of day. Extracted from Younger by Dr Sara Gottfried (£14.99, Vermillion) NATURAL HEALTH 53
NATURAL HEALTH MAY 2017 ad master_NATURAL HEALTH 24/03/2017 09:59 Page 54
TREND
Glynis Barber
Why I love astaxanthin Our natural guru on the incredible benefits of this antioxidant I have to confess I started taking this antioxidant with its weird name purely for vanity reasons. About five years ago I began to hear about its powerful anti-ageing properties. There was talk of protection against collagen damage, wrinkles being reduced and freckles and age spots all but disappearing. I couldn’t order it fast enough and I’ve been religiously taking it ever since. Now it turns out that I may be getting a lot more than I actually bargained for. Astaxanthin is part of the carotenoid family (compounds that give foods their vibrant colours) and is now thought to be the most powerful antioxidant there is. It’s derived from a microalgae and the only way to get some is to either take a supplement or to consume the fish that eat it (such as salmon, shrimps, lobster, crab and krill). Salmon gets its red colour from astaxanthin, as do flamingos. Did you know that baby flamingos are actually white and only get their pink colouring when they start consuming shrimp and algae? Astaxanthin is how the algae protects itself from intense ultraviolet radiation and when you consume it, you are creating your own internal
sunscreen. It doesn’t block UV rays thereby continuing to allow UVB to convert into vitamin D in your skin while still protecting against damage. Recent studies have shown that this powerful protection against sunburn is one of astaxanthin’s most extraordinary traits. But there are many more. The reason it is now thought to be the most potent antioxidant is because of its unique ability to deal with multiple free radicals at one time, possibly as many as 19. Other antioxidants, like vitamins C and E, can only handle one free radical at a time. Free radicals contribute to cell walls being broken down which can lead to DNA damage and even cause cancer in some cases. Its other unique trait is that it’s able to protect both the fat and water soluble parts of the cell which means it can integrate into the cellular membrane of ALL cells. Another crucial feature is that it can’t function as a pro-oxidant even in high doses which makes it very safe to take. One of its other numerous benefits is that it’s a powerful anti-inflammatory thereby helping to prevent chronic diseases and to relieve pain and discomfort. It also reduces levels of C-reactive protein which is a marker for heart disease, making it a powerful tool in improving heart and cardiovascular health. And if that’s not enough, it’s known to offer protection against age-related macular degeneration and age-related dementia too. So that’s settled then. My love of astaxanthin continues and yes, vanity is still high on the list of reasons why. Glynis Barber is an actress, co-author of The In-Sync Diet and founder of agelessbyglynisbarber.com
HOW TO TAKE IT Get the most of this important antioxidant... 1. Other than vitamin D, astaxanthin is probably one of the most important supplements to take. Start with 4mg a day and work up to 8mg. People who exercise a lot or suffer from chronic inflammation could take up to 12mg per day (krill oil supplements will contain some astaxanthin but the amount will be quite low). 2. Look for natural sources of astaxanthin as opposed to synthetic ones. For example, farmed salmon will be fed the synthetic version whereas wild salmon will be feeding on natural sources. 3. To optimise absorption of your astaxanthin supplement, take with a small amount of fat, e.g. butter, coconut oil, olive oil or eggs. 4. When going away on a sunny holiday, start taking an astaxanthin supplement at least two weeks before and continue for the whole trip. This will offer protection against sunburn and skin damage.
NATURAL HEALTH 55
Natural ways to beat
PMS
In a constant battle with your hormones every month? We ask the experts for their holistic advice...
CHINESE MEDICINE
Emma Cannon, fertility and Chinese medicine expert, says the key is to balance your qi: “From a Chinese medicine perspective, PMS arises where there is stagnation of energy in the body. This could be due to stress which easily disrupts the flow of qi (energy) in the channels, particularly the liver channel, but may also include the heart qi. “Emotions such as frustration and pent up anger are said to be the primary cause of stagnation, so it is important to address these in order to alleviate PMS. Where there is more anger and frustration it is predominantly stagnation in the liver, whereas sadness and crying would indicate it’s in the heart. Acupuncture is excellent at treating PMS as it moves stagnation very effectively, however it is often also necessary for the woman to address the underlying
56 NATURAL HEALTH
issues in order for a permanent solution. “Some women suffer from PMS from ovulation onwards – this is normally because their hormones (under the influence of liver qi) adapt less well than others. These individuals are likely to suffer emotionally and physically. Exercise benefits the body by moving the qi around, as does walking, talking therapy and dancing. “The liver qi tends to get stuck in the throat. People who sigh a lot have a lot of qi stuck in their throat, because they are not good at expressing themselves or they do not feel safe to. They to bottle things up and have an outburst around the premenstrual phase, like a pressure cooker where the tension eventually has to let off steam. Prolonged liver qi stagnation can lead to liver fire; where the eyes are bloodshot, and you have uncontrollable anger.”
BODY
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BODY AYURVEDA
Jillian Lavender, founder of the London Meditation Centre, says meditation can beat PMS: “Although most doctors recognise that stress, diet and other lifestyle factors all contribute to menstrual difficulties there is little agreement on how to provide relief for PMS. The symptoms are vast and often interrelated, and as a result treatments often fail to get to the root cause of what is going on. “However the ancient science of natural health known as Ayurveda provides a clear understanding of PMS. Ayurveda proposes that a woman will experience problems with her menstrual cycle when 1. biological rhythms are off, 2. imbalances exist or 3. if there is a
build-up of toxins during the month. “One of the most important biological rhythms for women is the cycle of rest and activity during the month. In particular, hormone levels are changing dramatically during this cycle and if a woman is not getting enough rest, imbalances will accumulate. For example, simple things like being off with your sleep (maybe due to travel) can disrupt the menstrual cycle. PMS indicates the monthly rhythm of menstruation and hormones is not aligned. “The first step is to get the daily rhythm back into balance. This is why meditation is one of the most powerful tools for alleviating PMS in the midst of very demanding and hectic everyday lives. The deep rest of meditation (many times deeper than sleep) gives women much-needed downtime so vital functions such as purification, hormone production and biochemical re-balancing can occur properly. Sleep cycles improve, the production of stress chemicals (such as cortisol) stops and your hormones move towards a more normal functioning.”
NUTRITION
Egzona Makolli, technical and commercial nutritionist for Kinetic Enterprises, says you can eat to beat PMS: “Cut out processed and refined foods including foods high in sugar, salt, saturated fat and starchy carbohydrates as these are known to contribute to PMS. Try to include more oily fish in the diet as these provide essential omega 3 fatty acids which are antiinflammatory and can help ease symptoms. “Include more whole grains, lean proteins, fruits and vegetables in your diet, which provide a variety of essential vitamins and minerals. Avoid caffeine and xanthine-containing foods and beverages such as tea, coffee, soft drinks and chocolate as this stimulant can make you anxious and jittery but also acts a diuretic which can deplete many essential nutrients. Try to reduce salt intake as this can prevent bloating and water retention and include foods high in phytoestrogens such as flaxseeds, nuts, whole grains, apples, celery and alfalfa. Don’t forget also drink plenty of water daily to prevent dehydration.”
Try this! Clean Marine for Women, £23.99, cleanmarinekrill.co.uk
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NATURAL HEALTH MAY 2017 ad master_NATURAL HEALTH 24/03/2017 16:01 Page 60
WIN
COMPETITION
a UK fitness boot camp
WORTH £1,150! New You Boot Camp is the leading specialist in healthy holidays in the UK and Spain. The company offers an educational, life-changing experience and phenomenal results, and we’re giving you the chance to experience it for yourself with a week-long boot camp stay for one in Somerset. The country venue in Sparkford is less than two hours away from London yet feels like another world. The calm and idyllic environment gives guests the opportunity to destress and focus on themselves – a much-needed luxury in today’s busy world. Everyone has different health and fitness goals and the trainers will push you to ensure that you perform at your best. Alongside exercise, the chefs and nutritionists will demonstrate how to implement a healthy diet and talk about how food, stress, hormones and lifestyle affect our mind and body. As well as the training programme and therapeutic nutrition plan, there are holistic treatments on offer that will encourage the body to heal and reach its optimal performance. Not only will you see, and feel, dramatic results at New You Boot Camp, but you’ll also receive guidance on how to keep up the good work after your stay and achieve your future goals. A week at the boot camp allows guests to reset, take a break from the hustle and bustle of everyday life and find a balance that brings with it excellent health benefits. For more information visit newyoubootcamp.com. THE PRIZE • A space on any week in 2017 • A complimentary massage • All food and drink for the duration of your stay Terms and Conditions: Transport to the venue is not provided and once your stay is booked it cannot be moved. It is advisable to book as soon as possible to avoid disappointment and all bookings are subject to availability. Attendance is subject to physical wellbeing.
ENTER ONLINE AT NATURALHEALTHMAGAZINE.CO.UK/GIVEAWAYS Terms and conditions apply NATURAL HEALTH 61
NATURAL HEALTH MAY 2017 ad master_NATURAL HEALTH 22/03/2017 11:46 Page 62
EAT
Eat natural
natural
Living healthily from the inside out
The warmer months are here and salads are the order of the day. But if you’re stuck for inspiration and fed up of the same boring combinations, why not try something new? We love this dish from Sarah Todd’s The Model Cookbook (Lantern, £16.99), which is packed with nutrients and looks gorgeous too. To make, add steamed broccoli, toasted pine nuts, pecans, pickled onions and raisins to some cooked buckwheat and top with a scattering of feta, basil and mustard cress. Dress with an avocado, chilli and lime sauce made from blitzing a whole avocado with one tablespoon each of red wine vinegar and honey, half a green chilli, the juice of one lemon and some basil leaves.
The Healthy Model Cookbook by Sarah Todd (Lantern, £16.99) Photography by John Laurie
NATURAL HEALTH 63
The superfood HOTLIST
//////////////////////////////////////////////////////////////////////////////////////// Fill your basket with these latest healthy eating must-haves
GRAZING ON THE GO Packed full of protein for sustained energy and perfect for popping in your handbag. TREK Chunks, £1.15, Asda
NH LOVES Classic cocktails featuring real fruit. Just add the spirit of your choice. Funkin Cocktails Shakers, £4, Tesco
THIRST QUENCHER Naturally nitratefree water from the beautiful Carpathian Mountains. AQUA Carpatica, from 65p, Ocado
TAKE A BITE Healthy bars made from fruit, nuts, berries and spices with no added sugar. The ultimate snack. Bite Bars, £1.99, Selfridges
TASTY THAI Packed with fragrant Thai pesto, sweet potato and sticky rice. We love! HECK Thai Bites, £3, Waitrose
SUPER SOUR Who says these pure fruit and veg zingy snacks are just for kids? Super Sour Yoyos, 49p, Tesco
BOUNCE AWAY We’re big fans of the new flavours from Bounce. Bounce Energy Balls, from £1,79, Whole Foods Market
SWEET STUFF Sustainably sourced from Manuka trees in New Zealand. True Honey Manuka Honey 300+ MGO, £37.99, truehoneyco.co.uk
PERFECT PASTA A new wholemeal pasta range, made with brown rice, corn and buckwheat. Riso Gallo Wholemeal Pasta, £1.99, Ocado
PURPLE POWER Tea leaves blended with pomegranate and hibiscus. A great source of antioxidants. Purple Tea, £3, londontea.co.uk
ALOE ALOE ALOE You can take this as a shot or add it to smoothies. Simplee Aloe Drinks, £9.99 for 500ml bottle, simpleealoe.com
VERSATILE VEG Ditch your usual crisps in favour of these tasty bites which count as one of your five a day. Emily Veg Crisps, £1.19, Holland & Barrett
MATCHA MADNESS Tetley has added matcha to its range of green teas. Time for a brew! Tetley Super Green Tea Matcha, £1.99, Asda
WAKEY WAKEY Feel more energised with the help of this butter-laden coffee. Bulletproof Upgraded Coffee, £9.95, bulletproof.com
GLUTEN-FREE High protein pasta made from quinoa, buckwheat and millet. Orgran Super Trio Pasta Spirals, £3.99, Ocado
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EAT
natural
////////////////////////////////////////////////// NUTRITIOUS INSPIRATION & IDEAS
ENERGY BOOST Free from gluten and dairy with no refined sugar, these are delicious. KP Go Bites, £9.99 for six packs, gofasterfood.com
HUFF & PUFF All natural chick pea puffs available in four flavours. A great alternative to crisps. Hippeas, 99p, Waitrose
TEA TIME Teas with a purpose in three flavours – Clean n Green, Up Beet and Snooze. Teapigs FeelGood Teas, £3.99, teapigs.co.uk
ON TRIAL
Kenwood kMix HDM700 hand blender Health and fitness writer Jody-Ann Miller mixes up a storm with this new gadget
GO NUTS Protein-packed treats - choose from Peanut & Pumpkin or Peanut & Coconut. Meridian bars, £1.19, meridianfoods.co.uk
DRINK UP Vitamin-rich water in two flavours. Hey Like Wow Mango & Passionfruit and Pomegranate & Acai, 99p, Tesco
SIZZLING SAUSAGES 30 percent veg and legumes. Yum! Debbie & Andrew’s Chorizo Style Pork and Bean Sausages, from £2, Asda
GRAIN GOODNESS Delicious mixed grains ready to eat? We won’t say no to that! I Am Super Grains, £1.99, iamsuperfood.com
NICE AND CRISP Crunchy pitta chips – low in fat, 100 percent natural and available in three flavours. Soffles Pitta Chips, £1, Ocado
EDITOR’S PICK Enjoy experimental concoctions such as date and Himalayan pink salt. Doisy & Dam Chocolate, £1.65 for 40g, Sainsbury’s
Humble hand blenders tend to get a bad rap. They’re often ill-equipped to handle the strenuous activity of their larger counterparts and have a tendency to seize up or completely break down under the pressure. There are times, however, when the task at hand doesn’t warrant a full-standing blender and you want to be able to move from one mixture to the other with ease. That’s where the Kenwood kMix HDM700 hand blender comes in. This sleek, easy-to-use device is as heavy duty as they come. The 700W motor makes quick work of everything (even fibrous vegetable soups) and the razor-sharp blades ensure that everything it touches comes out as smooth as butter. There are also attachments for grating, slicing and whisking, so you can tailor it to suit all of your culinary needs, as well as a food processor bowl for thick concoctions like nut butters and date mixtures. To top it all off, the kMix looks amazing too - its aluminium and stainless steel design has a retro charm that would be a welcome addition to any kitchen counter. I couldn’t be more impressed! kMix Hand Mixer, available in Spicy Red, Cool White, Fresh Cream and Rich Black, £79.99, kenwoodworld.com/uk NATURAL HEALTH 65
IN THE KITCHEN
WITH... Honestly Healthy founder Natasha Corrett
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EAT
natural
In many ways it was natural for me to become interested in food and nutrition. My mother has always been into fitness and health so I have been surrounded by it for many years and my godmother is Vicki Edgson – one of the best nutritional therapists of our time and who I wrote my first two books with. I try to live my life with a sense of balance and my attitude to food can be summed up by my 70:30 concept. It’s pretty simple really – I think you should follow a healthy plant-based diet while trying to reduce sugar and refined foods 70 percent of the time, and the remaining 30 percent of the time do what you like! That way, healthy eating becomes a lifestyle rather than a diet, as you are never telling yourself you can’t have something. Since falling pregnant, I have had to listen to my body even more. It really is a crazy trip and every day is very different. I think you just try to get through the first three months and that means eating anything that doesn’t make you feel sick. During this trimester I made sure that I always had a green juice or smoothie so that it balanced out the amount of bread I ate.
At the beginning it was hard – I just craved carbs and citrus – and now I get pretty tired and just want chocolate. I try to eat healthy sweet alternatives and I love Manuka Health’s honey on toast or crackers, but sometimes you just need a slab of chocolate or a piping hot chocolate! I don’t think I have missed anything in particular, as I haven’t had to cut anything out that I eat a lot of – I don’t consume meat, for example, so not being able to eat rare steak doesn’t affect me, and I don’t drink coffee either. This means my diet has been the same apart from the fact that I have started adding some fish in occasionally. I’ve also been eating smaller meals more frequently – I have two breakfasts as when I wake at 6am I have to eat straight away and then by 9am I am hungry again! If you’re pregnant and trying to cut down on your caffeine, I’d suggest swapping coffee for a matcha latte or hot chocolate with almond milk. Mashed banana on toast was also my morning sickness saviour! Unfortunately, I can’t eat avocado anymore as it gives me acid reflux, so instead I love mashed roasted sweet potato and feta on crackers. As your immune system is also weakened when you’re pregnant, it’s good to have some health-boosting tonics to hand. My flu fix is hot water, lemon, fresh turmeric, star anise and Manuka Health’s honey.
3
I try to eat healthy sweet alternatives and I love honey on toast or crackers
foods I’ll be eating THIS MONTH Asparagus
I like to eat seasonally and these tasty green spears will be ready to harvest in May
Samphire
This tastes delicious steamed with melted butter and served with fish
Wild nettles
Nettles aren’t just weeds! These are coming into season now and it’s great fun foraging for them
NATURAL HEALTH 67
ADVERTORIAL
More than just a snack Get ready for summer with California raisins Now that the warmer weather has arrived, thoughts invariably turn to summer and getting ready to hit the beach on holiday. If you’ve resolved to get in shape for 2017 there are plenty of simple ways to do so – and some often have more lasting effects than others. One of them is simply adjusting your diet to include more wholesome natural foods, like California raisins. According to health officials, we should all be eating at least five portions of fruit and vegetables every day to maintain a healthy lifestyle. That may sound like a lot, but it doesn’t have to be. Just a handful of California raisins as a snack, sprinkled on your muesli, or tossed into a salad counts as one of those portions, and then there’s only four more to go. Eating more fruit and vegetables is an easy resolution to keep, and it can significantly reduce the risk of many serious diseases too. Snacking on fresh fruit and vegetables and small amounts of unsalted nuts and dried fruit helps to increase nutrients and reduce saturated fat, salt and added sugars in our diet. This can help us to manage our weight, cholesterol levels and blood pressure. Eating fibre-rich food is another great way to aid digestion, particularly from plant-based foods. Studies have shown that a diet rich in fibre can help assist weight loss, independent of exercise and calorie intake, so if you’d like to get in shape for summer, California raisins could help that too as part of a balanced diet. They contain essential vitamins and minerals, are a source of antioxidants and even contain elements that fight plaque and gum disease. All in all, California raisins offer big benefits for such a small fruit.
WHY ARE CALIFORNIA RAISINS SO POPULAR? Well, they’re 100 percent natural to start with. The only elements used to produce California raisins are plenty of sunshine and mountain water. With strict production processes and rigorous quality and grading, you can be sure that the dried fruits will be clean and safe. California raisins are available in all major supermarkets and health food stores – look out for ‘produce of USA’ if ‘California’ isn’t mentioned on the front of the pack. For some great recipe ideas and snacking ideas visit californiaraisins.co.uk
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natural
VEGAN MEALS inutes!
ready in 15 m
Who says going vegan has to be time-consuming? These super quick meals from award-winning cook Katy Bescow are ready in no time and taste delicious too!
NATURAL HEALTH 69
EAT
natural
SWEET JACKET POTATOES WITH YOGHURT, POMEGRANATE, AND TOASTED WALNUTS
(Pictured on the previous page) Everyone loves an ovenbaked jacket potato. That savoury–sweet taste is a true home comfort, however, there are times when you need that comfort fast. I love making sweet jacket potatoes in the microwave; brushing the skin with a little olive oil helps to crisp them up, and their lingering sweetness is reminiscent of that of an oven-baked spud. Load with your favourite toppings, or with mine, which are yoghurt, pomegranate, and walnuts.
SERVES 4
• 2 large sweet potatoes •2 tsp olive oil •2 tbsp walnuts •1 pomegranate •Generous handful of fresh flatleaf parsley, finely chopped 4 tbsp unsweetened soya yoghurt Pinch of sea salt
• •
1 Thoroughly wash and dry the sweet potatoes. Brush the skins with the oil, then cook together in an 850W microwave for eight to nine minutes, until a knife can pierce through the filling effortlessly. 2 While the sweet potatoes are cooking, add the walnuts to a dry pan and toast over a high heat for two to three minutes, then set aside. Slice the pomegranate and gently remove the seeds. 3 Remove the cooked sweet potatoes from the microwave and carefully slice them down the centre. 4 Generously spoon in the yoghurt and scatter over the toasted walnuts, pomegranate, and parsley. Season with sea salt. 70 NATURAL HEALTH
RAINBOW CHARD, RED •240g can red kidney beans, rinsed and drained BEAN AND PEANUT •1 tbsp light soy sauce STEW •Generous handful of fresh coriander, This is soul food in a bowl. It’s creamy and rich with a subtle heat. Rainbow chard adds a pretty array of colours to the stew, but if you don’t have any available, you can substitute it for Swiss chard or spring greens. Don’t leave out the coriander topping at the end, as this lifts the stew with its fresh flavour.
SERVES 4
•1 tbsp sunflower oil •1 onion, roughly chopped •100g rainbow chard, roughly chopped •3 cloves of garlic, crushed •1 tsp dried chilli flakes •1 tsp ground cumin •½ tsp ground ginger •400g can chopped tomatoes •4 tbsp crunchy peanut butter
roughly chopped Pinch of sea salt
•
1 Heat the oil in a large pan over a high heat. Add the onion and rainbow chard to the pan and sauté for two minutes until the onion begins to soften. 2 Add the garlic to the pan, along with the chilli flakes, cumin and ginger and cook for a further minute. 3 Tip in the tomatoes and spoon in the peanut butter. Reduce the heat to medium. 4 Add the red kidney beans and soy sauce to the pan. Stir regularly to prevent burning and cook for eight minutes. 5 Spoon into bowls and scatter with the coriander. Season with salt.
SQUASH AND ORANGE SALAD WITH HAZELNUTS This salad will keep you warm on cooler days, with fiery ginger, sweet squash, and crunchy hazelnuts. Blast the butternut squash in a microwave for a few minutes to soften the skin and make peeling and chopping easy.
MAKES 2
FOR THE NOODLES 2 tbsp sunflower oil ½ butternut squash, peeled and chopped into small, even chunks 1 courgette 1cm piece of ginger, grated 100g sugar snap peas 1 avocado, peeled and chopped Handful of fresh coriander, roughly chopped 2 generous handfuls of watercress Handful of hazelnuts
• • • • • • • • • •
FOR THE DRESSING 4 tbsp extra virgin olive oil 1 unwaxed orange 1 tsp wholegrain mustard
• • •
1 Heat the oil in a large wok over a medium-high heat. Add the butternut squash and cook for five minutes. 2 In the meantime, peel the courgette into strips using a vegetable peeler. Add it to the pan with the ginger and sugar snap peas and cook for a further five minutes, stirring frequently to avoid burning. 3 While the vegetables are cooking, arrange the avocado and coriander on a large plate with the watercress and hazelnuts. 4 To make the dressing, add the oil to a bowl, then slice the orange in half and squeeze in the juice through a sieve. Whisk in the mustard until fully combined. 5 Place the hot vegetables over the watercress salad and drizzle over the dressing. Serve hot.
BOOKshelf
Recipes extracted from 15 minute vegan by Katy Beskow (Quadrille £15) Photography: Dan Jones
PROMOTION
EAT WELL Looking for some help in your quest to eat more healthily? Nutritionist Resource could be the answer, as Ellen Hoggard explains Diet is the cornerstone of optimal health and wellbeing and we believe everyone deserves health, happiness and access to quality nutritional information and advice from professionals. That’s why we set up Nutritionist Resource – a website dedicated to offering a simple way to connect with qualified nutrition professionals across the UK.
EXPERT ADVICE AND SUPPORT
Whatever your reason, the site can help you realise that change is possible, support is available and you are not alone in the journey. Our website includes everything we wish we’d had access to when starting our journey – a detailed library of fact-sheets featuring useful information about some of the reasons you may want to consult a nutrition professional as well as articles, blogs and recipes to help you keep up-to-date with all things nutrition. All of our members have a personal profile where they provide plenty of information about how they work and who they are, helping you decide whether they are the right person for you. For more information visit nutritionist-resource.org.uk
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1 NUTS
5
EAT
natural
of the best EVERYDAY SUPERFOODS We’ve asked our experts to round up the best bites to boost your health this summer
A study published in BMC Medicine looked at more than 800,000 participants and found eating at least 20g of nuts a day can reduce the risk of heart disease by 30 percent, cancer by 15 percent, 40 percent for type 2 diabetes and slash the risk of death from respiratory disease by half. One of the best for health is the humble almond. “Almonds have a wonderful nutrient profile,” says Belle Amatt, a nutritionist with Nutritionist Resource (nutritionist-resource. org.uk). “They are a rich source of protein, fibre and monounsaturated fats. This balance of macronutrients means that the almond – in moderation – is a perfect snacking item as the fibre and protein content keeps our blood sugar from rocketing and improves satiety too. “Monounsaturated fat, a healthpromoting fat also found in olive oil, helps to reduce bad cholesterol therefore reducing the chances of heart disease; so almonds can be considered a heart-healthy food too. “In terms of micronutrients, almonds again score well. Rich in vitamin E, they are a great provider of antioxidants and their impressive magnesium content may help to lower blood pressure levels, as part of a balanced diet of course. Calcium can also be found in abundance in this nut, therefore almonds would be a wise choice as part of a bone-friendly diet. “To improve digestibility of these nutrients, it may be worthwhile either grinding the nuts or soaking them. The latter is known as ‘activating’ which involves submerging the nuts in double their volume of water for a minimum of eight hours.
“Above all it’s important to eat these wonderfully nutritious, but highly tough and fibrous pods of nutrition in the way nature intended – unsalted, in moderation and as part of a balanced diet.” Try SAF Raw Activated Nuts, £3.79, saf-life.com
2
CHOCOLATE
...just not the kind mixed with milk and packed with sugar. European regulators have found that flavanols extracted from cocoa help tackle cholesterol and blood flow, and so it’s been approved as a medicinal food. But to get the amount of antioxidant needed, someone would have to eat 400g of dark chocolate, which would clock up 2,429 calories – more than a woman’s RDA! If you fancy avoiding obesity but still want the goodness, try FutureYou Health’s Blood Flow+, £25, futureyouhealth. com, a supplement containing Cocoactiv, a highly potent cocoa flavanol extract, which contributes to normal blood flow by helping to maintain the elasticity of blood vessels.
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3
EAT
natural
3 OF THE BEST
ARTICHOKES
A dinner party favourite in the 1980s, globe artichoke’s medicinal use can be traced back as early as 400 BC where it was used as a digestive aid by the aristocracy of the Roman Empire. And those ancient upper classes were on to something – extract from the large leaves of the plant have been shown to be liver-protective, blood fatlowering, and contain antioxidant properties. Clinical studies have shown the large leaves can improve digestion and cholesterol levels, so it’s a shame to throw them away when preparing the choke part. Scrape the edible leaf bases with your teeth to reap the benefits – alternatively try a supplement such as Healthspan Artichoke Extract, £9.45, healthspan.co.uk.
4
5
Superfood supplements
CHLORELLA
This one may be a little less kitchen storecupboard, but its profile makes it worthy of inclusion. “Naturally high in food state nutrients and rich in the detoxification pigment chlorophyll, this single-cell algae is one of nature’s most powerful green superfoods,” says nutritionist Penny Hatzis. “Chlorella supports digestive health by stimulating the growth of probiotic bacteria and cleansing the bowel by clinging on to toxins and eliminating them from the body. Boosting your digestive health will help to minimise the toxic effects of a modern lifestyle and promote optimal health and wellbeing.” Try Sun Chlorella A (£21.95, sunchlorella.co.uk)
VITAMIN BOOST
Forza Greens with Benefits combines three powerful plant extracts with iron and pantothenic acid (vitamin B5). £12.99, forzasupplements.co.uk
PERK UP
PERK!ER’s Cacao & Cashew bar combines creamy cashews and rich cacao to deliver a delicious chocolatey taste and a nutritious energy boost. £2, perkier.co.uk
BLUEBERRIES
These little berries pack a mean punch in the superfood ring, but perhaps most interesting is the research being done around dementia, where blueberries have shown promise in improving brain function. In a recent study, scientists gave 47 adults aged 68 or older who had shown mild cognitive decline either freeze-dried blueberry powder or a placebo every day for 16 weeks. The group who took the powder had improved cognitive function compared to those who didn’t. The benefits of consuming these berries are too many to
OATY GOODNESS
list here, but some other big claims include them protecting against heart disease, cancer and the general affects of ageing due to their high antioxidant content.
Oatly Oat Drink – made with Swedish oats and packed with heart-healthy beta glucans – use in place of cow’s milk for less saturated fat. £1.50, Waitrose
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EAT TO BEAT
DEPRESSION Nutritional therapist Henrietta Norton reveals how the foods you can eat can have a big impact on your mood
More than three million people in the UK are currently being prescribed anti-depressants and the list of side-effects of these drugs can range from gut problems, drowsiness, insomnia and painful menstruation to hives, tremors, confusion, anxiety and impotence. But research has shown that antidepressants aren’t necessarily the only solution to the problem. In the last few years, nutritional medicine has made substantial developments to explore the link between mental and physical health. Research shows us that depression occurs more frequently in those experiencing compromised immune function. GUT AS THE ‘SECOND BRAIN’
Functional gastro-intestinal problems, such as irritable bowel syndrome (IBS), are commonly linked to anxiety and mood changes. The GI tract has over 100 million neurons and the largest collection of neural tissue in the body (after the brain) called the enteric nervous system (ENS). The mucosal tissues found in the gut represent the body’s innate immune system. It is argued by some experts that one reason for the increase in depressive disorders in recent years may be a result of a failure to develop a fully functional and appropriately matured mucosal immune system. And this may be sometimes due to our exposure to antibiotics from an early age. Our brain and immune system talk to each other constantly using specialised ‘cell-messengers’ called cytokines which come in two varieties: proinflammatory and anti-inflammatory. The gut and colon are the principle sites for the production of anti-inflammatory cytokines and therefore if gut health is compromised, so too may be the innate immune system and the ability to regulate these two varieties of cytokines. AN INFLAMMATORY SUBJECT Researchers have identified that consistently raised levels of pro-inflammatory cytokines in the body will cause lack of energy, sleep disturbances, changes in mood and loss of interest. If we cannot produce appropriate anti-inflammatory cytokines to restore the 76 NATURAL HEALTH
Henrietta Norton is a nutritional therapist, author and co-founder of Wild Nutrition (wildnutrition.com). She has clinics at Grace Belgravia and SP & Co in London.
balance in response to a psychological factor like stress, or a physical threat in form of a virus or bacteria, some people may develop depressive episodes. This type of depression is not just a reaction to the illness, but is caused by cytokines provoking an immune system that has lost its ability to return to a state of equilibrium. Anti-depressant drugs may further inhibit the production of these crucial anti-inflammatory cytokines thereby exacerbating the cause. PREVENTION STARTS FROM CONCEPTION Growing evidence shows that our sensitivity to stress, anxiety and depression as adults is already programmed in infancy. Essentially, the level of stress encountered in early life sensitises us to a certain level of adversity. High levels of stress can result in hypersensitivity to stress as well as adult
Eggs are
rich in both zinc and
tryptophan to boost
serotonin
EAT
natural a large body of research has highlighted the link between ‘gluten sensitivity’, gut health, inflammation and depression. Gluten sensitivity can not only reduce absorption of nutrients from the diet but increase the inflammatory process. THE B VITAMINS The B vitamins are essential for energy creation and for the normal functioning of the nervous system, and vitamin B5 in particular is key for production of the glucocorticoid hormones in the adrenals, such as cortisol. Good sources include whole grains, eggs, beans and lentils, a wide range of vegetables, fish and meats (choose good quality or organic meat). Taking a B vitamin complex (such as The Wild Nutrition B Complex Plus) can be very supportive. MAGNESIUM Magnesium is essential for energy production and the formation of neurotransmitters including dopamine and serotonin. It is quickly used up when we are stressed. The best examples of foods rich in this nutrient are nuts and seeds (especially pumpkin and hemp seeds), buckwheat groats or flour (buckwheat is actually a seed and not related to wheat), greens such as spinach and kale, and fish and seafood. If sleep is an issue then taking an additional 80mg of food-grown magnesium at night can be a great support.
Foods to keep your gut and mind happy The below foods can help keep both your gut and mind happy.
• Eggs – These are rich in both zinc and tryptophan to boost serotonin
levels. Use steamed asparagus to dip into boiled eggs as a morning mood booster. Avocado - Avocados are rich in healthy omega 3 fatty acids which have an array of health benefits for our bodies. The acids DHA and EPA may help to improve brain function, regulate vision and contribute to normal heart function. Not only this, but they are also used as ‘taxis’ to ferry hormones around the body, including the libido-charging testosterone in men and women. For an extra boost of healthy fats, slice chunks of avocado into your salad or onto your morning toast, drizzle over virgin olive oil and add flakes of wild salmon. Wild salmon – This is full of healthy fatty acids to support hormones and libido. Mix with horseradish and plain yoghurt to make a salmon pate for a quick mood-supporting snack. Quinoa - Full of protein, minerals such as magnesium and B vitamins needed to produce anti-anxiety brain chemicals including GABA, quinoa can be used an alternative to rice or wheat pasta for managing anxiety and stress. Lean proteins (fish, chicken, lamb) – These provide a complete mix of amino acids required for the building blocks of neurotransmitters including serotonin and dopamine.
• depression later due to changes in our stress response network. Of great clinical interest is that this group of inflammation-sensitive depressives tend not to respond well to anti-depressive medication.
SUPPORTING YOUR NERVOUS SYSTEM
Following a nutritional programme tailored to you, which includes an anti-inflammatory and gutsupporting diet, has been shown to have significant clinical benefit, and improving gut immunity with specific bacteria can promote anti-inflammatory cytokines both locally and systemically. Essential fatty acids are also required to help these ‘friendly’ bacteria stick to the gut wall, reduce pro-inflammatory cytokines and improve brain function. More recently
• • •
NATURAL HEALTH 77
YOU ARE what you eat!
The new year diet has fallen by the wayside and you’ve found yourself reaching for the biscuit tin more and more frequently. Sound familiar? Stock your kitchen with these healthy alternatives instead to boost your health and help you kick the sugar habit
MEET YOUR MATCHA For centuries Buddhist Monks used matcha to promote calmness and concentration and now it’s being enhanced by Bloom Teas with superfood ingredients such as milk thistle, yerba mate and acai. Do you enjoy a hint of spice? Then try the Mindpower Matcha, which combines Siberian ginseng and ginger. Plus it’s free-from allergens and suitable for vegans and vegetarians. Prices from £16.99, available at Holland and Barrett and Ocado.
BOTTLED HEALTH Looking for a way to reach your RDA of fruit and veg every day? Enter The Healthy Juice Company. Boasting a range of certified organic, cold pressed juices and nut milks to offer the ultimate botanical nourishment, this is one hero brand you’ll soon fall head-over-heels for... and for good reason! Freshly pressed daily and never preserved, each juice is presented in pure glass bottles and is complemented with earth friendly packaging. Plus, they offer a range of one, three and five day cleanses to give your insides a boost. Prices start from £49, thehealthyjuicecompany.co.uk 78 NATURAL HEALTH
ADVERTORIAL KEEP IT REAL Eat Real’s innovation in the healthy snacking sector continues with the launch of Quinoa Puffs, giving a goodness packed twist to standard puffs with the addition of superfoods quinoa and kale. Quinoa Puffs are vegan, gluten-free and free from all allergens, artificial colours, flavours and preservatives. £1.79, Available from all Health Food Wholesalers from January 2017, eatreal.co.uk
NATURE’S BEST-KEPT SECRET … has been uncovered. TreeVitalise Organic Birch Water is the bright refreshing taste of a cool spring day. Harvested once a year in the Carpathian Mountains, the organic and unsweetened drink contains nature’s own blend of nutrients all freshly brewed inside a tree. Rich in manganese and available in three delicious flavours, it makes for a happier and healthier you. £2.49 available at Holland and Barrett. treevitalise.com
SUPER BLEND Take the fuss out of your morning smoothie with Ibiza Superfoods functional plant-based blends. Each tablespoon has been carefully developed to give you a daily dose of targeted nutrients and organic botanicals to support either detoxification, weight management or energy production. Add to juices, smoothies or water for an organic nutritious boost! £29.95 for a 200g (30 serving) pouch, available at Wholefoods Market and Planet Organic. ibizasuperfoods.com
PERK UP Feeling peckish on the go? Steer clear of sugar-laden snacks and try Perkier’s Cacao and Cashew bar. Combining creamy cashews and rich cacao, it delivers a delicious chocolatey taste and a nutritious energy boost – result! Packed with superfood goodness each bar contains 5g protein, a punch of fibre and is rich in omega 3. What’s more, it’s gluten, wheat and dairy-free and suitable for vegans. £2, available in the free-from aisles of all major supermarkets and perkier.co.uk
SUPERFOOD SNACK We love these sweet and chewy dried jujube fruits from Abakus Foods which are packed with phytonutrients and antioxidants. Jujube fruits are an ancient superfood with more than 20 times the amount of vitamin C in citrus fruits! Gluten-free, dairy-free, vegan and with no added sugar, you can enjoy them as a snack, or sprinkle on porridge for natural sweetness. RRP £1.79, Wholefoods, Revital, independent health food shops and abakusfoods.com.
FRESH & FRUITY For a great start to the warmer months, why not try Cracker Drinks Co.’s range of natural fruit juice drinks with no added sugar or artificial sweeteners? They are high in fruit content representing one of your five a day while being less than 90 cals per serving. And they taste delicious. Available in Asda, Sainsbury’s, and Waitrose, RRP £1.50, crackerdrinks.com
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EAT
IAN MARBER
natural
“ What we eat can
have a huge impact on our sleep” Top nutritional therapist Ian Marber reveals how you can enjoy a more restful slumber by paying attention to your diet Sleep, along with exercise, hydration and nutrition, is an important pillar of health, but how much sleep we need, let alone the quality of it, can vary enormously. What we eat and drink can have a direct impact on both, so here are five simple tips to help improve them…
1. UP YOUR BODY’S LEVELS OF MELATONIN The process of falling asleep involves the hormone melatonin, levels of which rise towards the end of the day and encourage sleep. The amount of melatonin in your body is influenced by how much natural light you’re exposed to as well as tryptophan, an amino acid found in poultry, pumpkin and chia seeds. Melatonin itself is found in very few foods, but tart cherries are one example. Several studies have revealed that those drinking unsweetened cherry juice can have ‘significantly elevated’ levels of melatonin compared to those who don’t. While tart cherry juice is available in many health stores, results can be quite varied, so don’t expect to drink 200ml and be guaranteed sleep.
2. INCREASE YOUR INTAKE OF MAGNESIUM Magnesium’s role in sleep is well established, although there is more than one potential mechanism involved. It plays a key role in enabling the action of gamma-aminobutyric acid (GABA), a neurotransmitter that has a sedative effect on the central nervous system. Magnesium-rich foods include dark green vegetables, nuts, oats, quinoa and yogurt. Taking a supplement of 200mg an hour before bed can help induce relaxation.
3. MAKE SURE YOU’RE GETTING ENOUGH VITAMIN D While the link between vitamin D and sleep is not fully understood, we do know that low levels of the vitamin are found in people who report poor sleep quality. It is estimated that half the UK adult population have low levels of vitamin D, and although it is found in oily fish, shiitake mushrooms and soya, the general advice is to take a supplement of 400iu daily. It might also be worth knowing that leaving mushrooms exposed to sunlight before consuming them increases their levels of this nutrient.
Ian is one of the UK’s top nutritional therapists ianmarber.com
4. TRY TAKING VALERIAN The root of the valerian plant has mild sedative properties although no health claims have been authorised in relation to sleep. The extract of the root is sold in liquid form as well as in tea blends. The taste is slightly bitter but a few drops in water knocked back an hour before bed can help induce sleep and this is probably because it encourages the level of gammaaminobutyric, or GABA, to rise, which in turn calms the central nervous system leading to enhanced feelings of relaxation.
5. SUPPLEMENT WITH B VITAMINS B1 is a cofactor in the synthesis of GABA and upping your intake can encourage levels to rise. Many people who experience leg cramping at night can benefit from additional B vitamins as well as magnesium. B1 is most concentrated in sunflower seeds, asparagus, oats and brown rice.
Magnesium plays a key role in enabling the action of gamma -aminobutyric acid, a neurotransmitter that has a sedative effect NATURAL HEALTH 81
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EAT
natural
BREAKFAST SMOOTHIE SERVES 4
400g cherries, pitted; 200g raspberries; 250g Greek yoghurt; 1 tbsp clear honey; 1 vanilla pod; 4 tbsp crunchy granola 1 Put the cherries, raspberries, yoghurt and honey into a liquidiser. Split the vanilla pod, scrape out the seeds and add to the mix. Blitz until smooth. 2 Divide the smoothie between four glasses and top with the granola. Garnish with extra raspberries, if you wish.
erchDAYarge SupYOUR Looking to up your intake of fruit and veg? Try these delicious smoothie and juice recipes…
We all know that the nutrients found in fruits and vegetables are essential for a healthy body and mind, but for some,
PURPLE SMOOTHIE
upping their intake of these goodness-packed items can prove tricky. It’s easy to suggest adding handfuls of greens to your lunchtime dishes or exchanging packets of crisps for carrot and celery sticks, but we know that’s not for everyone. So instead, why not try adding a smoothie or juice to your daily routine? Using the right ingredients, they taste delicious, pack a serious nutritional punch and are super quick to make. Plus they’re a great way to perk you up in the mornings and, best of all, they can help give you an extra boost when it comes to number crunching your five (or 10) a day. Try these healthy recipes and enjoy the benefits…
SERVES 2-4
200g frozen blackberries; ½ medium raw beetroot, peeled and grated; 125g pack pomegranate seeds; 2cm piece root ginger, peeled and chopped; 100g firm silken tofu; 1-2 tsp honey (optional) 1 Place all the ingredients except the honey in a blender and then add 250ml water. 2 Blend until smooth then, if using, sweeten with honey to taste. Serve immediately. NATURAL HEALTH 83
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DATE AND BANANA SMOOTHIE SERVES 4
30g oats; 1 banana, chopped; 2 tbsp clear honey; 4 Medjool dates; 100ml apple juice; 300ml natural yoghurt 1 Place all the ingredients in a blender and whizz until smooth and creamy. Pour into tall glasses and serve.
SUPER GREEN JUICE SERVES 2
30g kale or spinach leaves, washed and any tough stalks removed; 2 ripe kiwis, peeled; 1 yellow grapefruit, peel, pith and pips removed; 10 green seedless grapes; Ice, to blitz and/or serve (optional) 1 Place all the ingredients into a liquidiser. If your liquidiser is suitable for crushing ice, add a few cubes. Pulse until smooth, then pour into glasses, over ice if you wish, and drink immediately.
BERRY, COCONUT & CHIA SMOOTHIE BOWL SERVES 4
Recipes courtesy of Waitrose. For more healthy recipes, visit waitrose.com
200g strawberries; 200g bananas; 350ml coconut milk; 4 tbsp muesli; 1½ tbsp chia seeds; 1 tsp clear honey, plus extra to serve; 120g pack blueberries 1 Place the strawberries and bananas in a blender with the coconut milk and whizz until smooth, adding a little more liquid if your blender is struggling. 2 Add 2 tbsp muesli, 1 tbsp chia seeds and the honey. Blend again and once smooth, spoon into four breakfast bowls. 3 Top with the blueberries and the remaining muesli and chia seeds. Serve immediately, with an extra drizzle of honey, if liked.
Kitchen essentials
The best ingredients for tasty results 1. Swap water for coconut milk in your smoothies and juices for some added flavour. Koko Original Coconut Milk, £1.50, Waitrose 2. They may require a bit more blending than other fruits, but pomegranate seeds are a delicious addition to a smoothie or juice. Pomegranate seeds, £3, Waitrose 3. Give your drinks a hit of omega 3, protein, calcium and manganese with a sprinkling of chia seeds. Naturya Chia Seeds, 99p, Waitrose 4. Don’t want to make your own juices? Try these convenient drinks from the Healthy Juice Company instead! The Healthy Juice Company Juice Packs, £49 for 6 x 240ml, thehealthyjuice company.co.uk 5. Add a shot of chlorophyll-rich wheatgrass to your smoothie or juice to help cleanse your blood. Wheatgrass, from £8 for seven daily shots, bigjuiceltd.com
NATURAL HEALTH 85
ADVERTORIAL
Special reader offer
30% off! PHB is offering lucky Natural
Health readers the chance to try the range with a huge discount. From 13 April to 13 May 2017, you can get 30 percent off PHB’s range by using the code NHCOS30 at phbethicalbeauty. co.uk. PHB Cosmetics can also be purchased from the following websites:
● Love
Lula lovelula.co.uk & Barrett hollandandbarrett.co.uk ● Feel Unique feelunique.com ● Big Green Smile biggreensmile.com ● Ethical Superstore ethicalsuperstore.com ● Holland
Be a natural
BEAUTY
PHB ethical beauty, an award winning beauty brand, is launching a new range of ethical and affordable organic cosmetics PHB is a pioneering British family run business dedicated to providing high quality and effective beauty products made using 100 percent naturally derived ingredients. This fabulous new range blurs the lines between make-up and skincare. The awardwinning collection uses organic ingredients, botanical actives and pure, ethically-sourced minerals to create colourful and dramatic make-up which also looks after the needs of your skin. For example, its liquid foundations, BB creams and lipsticks are made with some of nature’s most powerful anti-ageing ingredients, including organic rosehip oil, raspberry oil and sea buckthorn to protect, care for and enhance skin without compromising on colour or performance.
FIRST LOOK The new range includes...
86 NATURAL HEALTH
PHB is an ethical beauty pioneer and has pulled out all the stops to offer one of the largest ranges of ethical cosmetics available worldwide. All products are certified cruelty free (by BUAV and PeTA) and 100 percent vegan (Vegan Society accredited). The range is also 100 percent palm oil-free and halal certified meaning it’s free from alcohol and GMO ingredients. The company has kept its prices ethical and accessible too, with all products ranging from £8 to £20. Plus, you’ll be happy to know that 20 percent of profits made are donated to charity, meaning not only will you look great, you will feel good too knowing you are helping make a positive impact on peoples’ lives all around the world. Now that truly is beautiful!
Pure skin organic liquid foundation, £19.95
100% pure liquid eyeliner, £12.75
PHB founder Rose Brown, 25, is passionate about creating all-natural ethical beauty products that don’t compromise on quality or efficacy. “At PHB we believe that the earth provides us with everything you need to have healthy, happy skin,” she says. “Mother nature provides a remedy for all our skin’s needs and there is no need to use animal ingredients or to test them. We feel it’s our responsibility to have a positive impact on the planet, to care for our environment and for the welfare of animals. This is why our entire range is vegan, cruelty-free and has no palm oil. “At a young age I was made aware of the harmful ingredients you commonly find in cosmetics like petrochemicals, animal fats and cochineal (crushed insects). Many people don’t realise most products contain unethical ingredients that can irritate skin, have long term effects on our health and cause harm to the earth and animals. Irritating chemicals, harsh alcohols and animal derived ingredients aren’t hidden away and their use isn’t denied, it’s just accepted as normal. “I strongly feel that the products you use on your body should be made in balance with what you believe. For me, this means using products that are better for our skin, the environment and the welfare of animals. This not only makes us look good – it makes us feel good too! We’re empowered by choosing products that benefit our skin and the world around us. When we’re truly taking care of ourselves and our planet our inner beauty glows as well as our skin!”
100% pure organic lipstick, £12.95
Beauty
Better skin, hair, make-up naturally – here’s how
Scent is a powerful thing – it can shape your identity, boost your motivation and arm you with a new found confidence. And luckily, you don’t just have to rely
on synthetic perfumes to empower you anymore. We’ve pulled together the best natural and organic summer fragrances to add to your beauty cupboard this year and help you step out in style.
From top to bottom: 100% Natural Energy Burst Eau de Parfum, £49, neomorganics.com; Acorelle Eur De Toilette White Orchid, £19, mypure.co.uk; L’occitane Roses et Reines Eau de Toilette, £42, uk.loccitane.com; Hiram Green Dilettante Perfum, £125 contentbeautywellbeing.com; Aura-Soma Parfum 11, £85, pegasus-parfum.com
NATURAL HEALTH 87
10 WAYS TO
REVIVE TIRED EYES
1
Banish dark circles and reclaim your glow with these top tips and natural products GO FOR GLOW If you’re in need of a quick fix, opt for an eye product that is infused with gold. When used topically this precious metal can boost anti-ageing, reduce inflammation and brighten your complexion. But the magic is also in its short term capabilities: the gold particles capture and reflect light to instantly mask shadows and wrinkles! Manuka Doctor 24K Gold & Manuka Honey Eye Oil, £15.99, manukadoctor.co.uk
2
LIGHTEN UP Dark circles are quite possibly one of the worst symptoms associated with tired eyes. They’re often the most stubborn and also notoriously difficult to hide. The trick to conquering them is knowing which ingredients will make the most difference and your number one choice should be vitamin C. This potent vitamin brightens the skin by inhibiting excess melanin production, and helps to regenerate collagen, which builds up the skin under your eyes so that blood vessels near the skin’s surface are less visible. Antipodes Kiwi Seed Oil Eye Cream, £25.99, feelunique.com
3
SLEEP ON IT
Prevention is always better than cure, and while you can’t halt the ageing process, you can put measures in place to help slow it down. One way to do this is to invest in a silk eye mask or pillow case. Unlike cotton, the smooth silk does not draw moisture away from the skin and it won’t tug at the delicate under-eye area when you shuffle around in bed. 88 NATURAL HEALTH
ROLL WITH IT
4
“Light lymphatic drainage massage can be helpful in reducing fluid build-up and puffiness in the eye area, which will also help with unsightly shadows,” says facialist Joanna Evans. Try using an eye serum or gel with a roller-ball applicator to gently massage away swollen under-eyes while administering a cocktail of skin-loving ingredients. Josh Rosebrook Oculus Formula, £69.95, abeautifulworld.co.uk
TAP IT OUT Don’t have a roller ball on hand? Use your fingers instead. “Gentle tapping can help reduce the accumulation of fluid under your eyes, too!” says celebrity esthetician Joanna Czech.
5
BEE SMART When it comes to reducing the appearance of fine lines it doesn’t get better than bee venom. This powerful natural ingredient has been hailed as an organic alternative to botox and it’s not hard to see why. Stars such as Kate Middleton and Gwyneth Paltrow swear by its efficacy and studies have shown that it increases collagen production by up to 300 percent! Heaven Skincare Black Label Heavenly Eyes Regenerating Complex Stratosphere, £18.99, heavenskincare.com
TURN UP THE HEAT
BEAUTY
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8
It’s not just your beauty bag that can help in times of emergency – your kitchen cupboard can also be home to a wealth of useful remedies. For a quick boost, place two organic tea bags in a cup of hot water (green or black tea works best). Let them steep for a minute or two and then allow them to cool down to a safe temperature on a clean surface. Once cooled, place them over your eyes for five minutes. The caffeine and tannins in the tea will instantly reduce puffiness while constricting blood vessels to ward off dark circles.
7
10
ALL HAIL SNAILS Of course, bees aren’t the only wildlife making waves on the anti-ageing scene. Snail gel is yet another potent youth booster that can have a massive impact on your peepers. It contains a cocktail of proteins, antioxidants and hyaluronic acid which removes dead cells, reduces inflammation and helps skin retain moisture. Dr Organic Snail Gel Eye Cream, £13.99, hollandandbarrett.com
TRY AN EYE MASK
USE A COLD COMPRESS Sometimes you can’t avoid a late night, but that doesn’t mean that you have to sport red, swollen eyes for the day that follows. Keep a pair of clean teaspoons in the freezer and press them on your peepers for a few minutes on puffy mornings.
9
For an intensive treatment, try a targeted cloth eye mask. Serum-soaked masks have long been a make-up artist secret to de-puff, brighten and nourish the skin, and now more and more brands are developing smaller versions to deal with specific eye concerns. Elemis Pro-Collagen Hydra-Gel Eye Masks, £47.50, elemis.com
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BEAUTY
BEAUTY ED’S PICKS
Origins Flower Fusion Hydrating Face Masks, £5, origins.co.uk
Trilogy Rosehip Oil Light Blend, £31.50, trilogyproducts.com
Weleda Sea Buckthorn Creamy Body Wash, £7.95, lovelula.com
Boucléme Curl Defining Gel, £15, boucleme.co.uk
Murad Retinol Youth Renewal Serum, £65, murad.co.uk
Inlight Make-up Remover, £24, inlightbeauty.co.uk Korres Lavender Blossom Body Milk, £10, debenhams.com
Neal’s Yard Remedies Frankincense Intense Lift Serum, £75, nealsyardremedies.com
Pacifica Indian Coconut Nectar Roll On Perfume, £12, lovelula.com
NEW
MUST-HAVES These gorgeous spring mustbuys are hot off the press
ghd Platinum Tropic Sky Styler, £175, ghdhair.com
Jane Iredale Lip Fixation in Craze, £23, janeiredale.co.uk
Tropic Clear Skin Blemish-fighting Mask, £16, tropicskincare.com
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BEAUTY collagen metabolism directly from the inside, counteracting ageing in the deep layers of the skin, repairing and slowing down the formation of wrinkles and naturally moisturising the skin,” explains Diane Scott of Dermacoll (dermacoll.com), a face-saving formula that contains high grade collagen along with skin-plumping hyaluronic acid and vitamin C. Remember too that you can eat yourself younger. Make sure your diet is rich in antioxidant vitamins and minerals to prevent free radical damage. Include mackerel, which is rich in co-enzyme Q10, almonds, which are a great source of vitamin E and citrus fruits, which are loaded with vitamin C.
THE
BEAUTY detective This month our beauty editor at large Emma Van Hinsbergh is on the trail of best collagen boosters for your skin
SKIN SCIENCE To plump skin from the outside in, choose products that contain peptides, soy proteins, vitamin C, glycosaminoglycans and glycolic acid, all of which aid collagen production. And book yourself in for a treatment or two. LED light therapy and fractional laser resurfacing all do the trick but Microfirm, which uses a combination of micro-needling and radiofrequency, is my all-time favourite. “The tiny needles release bi-polar radiofrequency energy into the problem area, stimulating the rejuvenation of skin-tightening and skin lifting collagen,” explains Esther, who offers the treatment in her salons. Although a course of four is recommended, my skin looked fresher and tighter after just one treatment. Results are seriously impressive.
Wouldn’t it be great if you could just pop a pill to keep wrinkles at bay? The beauty industry is constantly on the hunt for the hottest new thing when it comes to anti-ageing, but collagen still reigns supreme. This precious protein provides the building blocks for your skin, forming mesh-like bonds that help to boost firmness and elasticity. However, from around the age of 25 we lose approximately one percent a year, which is why skin tends to go south as we get older. “Collagen is the most important building block in the human body, making up around 75 percent of your skin,” explains skincare expert Esther Fieldgrass, founder of the award-winning EF Medispas (efmedispa. com). “It keeps our skin looking healthy while keeping wrinkles and fine lines at bay, but because we naturally lose collagen as we age, the skin starts to appear thinner and less plump.” There are other factors that contribute to its breakdown too. The three main enemies of youthful skin are sun, smoking and sugar, so do bear this in mind when loafing around on your sun lounger, chuffing away on a Marlborough Light and knocking back pina coladas with reckless abandon.
SECRET WEAPONS
Try these collagen-boosting treats to stay fresh-faced
BEAUTY FROM WITHIN All joking aside, when you hit my age, taking steps to boost your collagen levels is a no brainer. Supplements are your secret weapons. The theory is that they can help to rebuild your skin on a cellular level. “Collagen administered orally can influence the skin’s
LIFT
SKN-RG Ultra Marine Collagen Cream provides a powerful lifting effect with macro algae complex and tri-peptides. £65, skn-rg.com
REFINE
glo-therapeutics Super Serum contains a potent cocktail of youth-boosting ingredients including marine oligopeptides to promote collagen synthesis. £84.95, glo-minerals.com
BOOST
Sensilab Skin Lift Collagen is a natural source of type 1 collagen and it also contains vitamin C and zinc to help boost your skin! £10.99 sensilab.com
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12 AMAZING NATURAL
BEAUTY HACKS
Want to look a million dollars but don’t have the time or the money? Try our brilliant beauty hacks to make sure you stay looking your fabulous best!
FEED YOUR SKIN WITH AVOCADO It might seem like madness not to mash up avocado on your toast for breakfast, but try mashing it up on your face instead – it makes the best ever moisturising mask! Just mix it up with a teaspoon of honey and high fat yoghurt before spreading thickly onto your skin. Let it work its magic for 10-15 minutes and then remove with a warm wash cloth to reveal a plumped up, radiant complexion!
ZAP PIMPLES WITH MANUKA Woken up with pesky pimples? Treat yourself to a healing manuka honey facial. Manuka is packed full of naturally occurring vitamins and minerals and has fantastic anti-bacterial, anti-inflammatory and woundhealing properties so is excellent for treating unsightly spots. Apply as you would a facial cream or cleanser and then rinse off with warm water. Sweet! BLITZ CELLULITE WITH COFFEE Got a load of left over coffee grounds from your morning brew? Mix them up with a glug of olive or coconut oil and some sugar and you’ve got yourself the perfect cellulite scrub. Just apply to stubborn bumpy bits and massage into your skin in a vigorous circular motion. The caffeine will help to boost circulation and remove toxins. BEAT PUFFY EYES WITH ROOIBOS TEA We all know the old cold teabag trick but did you know that rooibos or red tea is your best bet when beating baggy eyes? “Red tea helps to decrease inflammation and redness,” explains top holistic dermatologist Dr Gary Goldfaden. “This is because it is 50 times more potent than green tea as an antioxidant, and contains high levels of vitamins A, C, E and a powerful enzyme 94 NATURAL HEALTH
called superoxide dismutase. Alternatively try Dr Goldfaden Bright Eyes (£48, spacenk.com), which contains red tea along with soy peptides, vitamin K and jojoba oil to banish puffiness, dark circles and fine lines. SOOTHE SUNBURN WITH YOGHURT We’ve all done it – spent too much time soaking up the rays and suffered for it afterwards. Because it contains high levels of zinc, yoghurt has a brilliant cooling effect so makes a great treatment for sunburns, rashes and irritated skin. Opt for Greek yoghurt which contains more skin-saving fats and you’ll be cool and collected in no time BANISH BLISTERS WITH DEODORANT Been carving up the dance floor and suffering for it now? To prevent blisters rub clear deodorant on your shoes or anywhere else they are tight or rubbing. The gel acts as a lubricant so you can dance the night away to your heart’s content!
TO OPEN UP YOUR FACE, JUST DRAW AN ARCH ABOVE YOUR EYEBROW WITH YOUR HIGHLIGHTER THEN BLEND WITH YOUR RING FINGER. ET VOILA – AN INSTANT EYELIFT!
LIFT HARD SKIN WITH LEMON Say sayonara to rough knees and elbows by cutting a lemon in half and rubbing it across the problem areas. The citric acids help smooth rough patches and smells pretty delicious too! Afterwards, if you’ve got a spare five minutes, rest each elbow in the cut lemon halves to really soften up!
TREAT TEETH WITH BAKING SODA Run out of toothpaste? No need to panic. Just mix a couple of teaspoons of baking soda with a bit of water to make a paste and then brush it on to your pearly whites like you would a toothpaste. Leave it on for a minute
BEAUTY
SPRITZ HAIR WITH SALT For a tousled beach look, dissolve a few teaspoons of sea salt in some warm water and spritz it on to your hair then scrunch it with your hands. Alternatively try Less Is More Elderflower Salt Spray (£23, contentbeautywellbeing.com) a heady organic combination of salt, seed oils and flower extracts to give you a fabulous summer look! TREAT NAILS WITH EGG YOLK Nails looking a bit ragged? Treat them to a strengthening mask made from egg yolks and honey. Just mix one egg yolk with a teaspoon of honey and a tablespoon of water and leave on your nails for 10 minutes. Egg yolks are packed full of protein and the honey’s antifungal properties will keep your nails strong and shiny!
then rinse. Remember don’t do this too often though as the abrasive action can wear down the enamel. Alternatively keep some of sachets of Swish To Go’s handy three-in-one treatment (£3, swishtogo.co.uk) in your drawer. The all-natural formula does the job of a toothbrush, paste and mouthwash at the same time! TREAT TRESSES WITH CIDER Kick dull hair into the sidelines with a refreshing apple cider vinegar rinse. Mix one part vinegar (raw is best, if you can get your hands on it) with one part water, then use the solution after shampooing as a replacement for conditioner and go forth and shine! FRESHEN YOUR FACE WITH THE TRIANGLE TRICK Had a hard night? The most flattering way to hide dark circles and create the illusion of a fresh and radiant face is to draw an inverted triangle with concealer under your eye and the point going down to the top of your cheek. This gives a mini-facelift, a bit like holding a light under your face.
BEAT DARK SHADOWS WITH PARSLEY To banish under eye circles in the blink of an eye, pick up some parsley. Holistic skincare expert Nataliya Robinson (nataliyarobinson.co.uk) suggests making a face mask by blending a cup of parsley stems with a cup of yoghurt “The yoghurt is full of lactic acid enzymes that have brightening and hydrating properties, while parsley is full of calcium and vitamin K which are good for the capillaries.” Leave on for 15 minutes and then wash off. CLEANSE WITH COCONUT OIL Coconut oil works a treat if you’ve run out of cleanser or make-up remover – it even works on waterproof mascara! In fact coconut oil works a treat on just about anything – use it as a moisturiser, lip balm, hair mask and skin cleanser. To remove stubborn make-up just smooth a dollop on to your face and wipe off gently with a warm cloth. We love Vita Coco Coconut Oil’s new mini 50ml size jar (£2.29, hollandandbarrett.com) which is small enough to pop into your handbag to treat all manner of beauty blunders! HEAL HAIR WITH HONEY Like coconut oil, honey is an emollient, meaning it locks in moisture, so mixing the two of these nourishing ingredients together makes a fantastic hair mask. Just mix three tablespoons of melted organic coconut oil (we love Tiana Fairtrade Organics) with two tablespoons of raw honey, massage in and leave on for at least 30 minutes or overnight if possible. Your hair will be in total heaven! NATURAL HEALTH 95
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BEAUTY Happy feet make a happy person. I’ve always been convinced of that, but now that I’m trying to notch up a regular 10,000 steps a day, foot wellbeing has become more important to me than ever. Personally, I invest in a monthly medi-pedi at Margaret Dabbs in central London and then keep up the good work at home by washing my feet thoroughly every night before bedtime, even if I’m not having a bath! A practitioner of Traditional Chinese Medicine once told me that this was practised in ancient China to keep colds and flu at bay – but at the very least, it ensures that my feet are clean before slipping between crisp linens (I’m sure I’m not alone in disliking the feeling of grit or crumbs in bed!). Feet are actually highly absorbent, however. My TCM doctor told me that the thinking behind the nightly washing ritual lies within the fact that the feet re-absorb excreted toxins during the night. Certainly, if you put a dab of peppermint essential oil on the sole of your foot, it’s not long before you can taste it! So when I heard that, seeking out natural foot treats became a priority for me. Here are some excellent choices for a healthy footcare arsenal!
JO FAIRLEY’S
FOOTCARE FAVOURITES The Beauty Bible guru on the best products for pampered paws
•
MICRO Pedi, £29.95, victoriahealth.com
This is where it all starts for me. Take the elbow grease out of footbuffing with this battery-operated, ergonomically-designed gadget. The rotating file makes history of hard, dry skin with just a few seconds of use and it’s great for heels and rough patches under the ball of the foot.
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Isla Apothecary Lemongrass & Rosemary Renew Foot Scrub, £7, islaapothecary.com
With ground pumice and Epsom salts, this product exfoliates brilliantly, invigorating feet with anti-fungal lemongrass and rosemary. Thanks to the base of baobab and sweet almond oils, it also leaves feet feeling super-soft. Use it in the shower or at the end of a bath to avoid sitting in a pile of grit!.
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Botanicals Therapeutic Foot Soak, £12.50, lovelula.com
•
Liz Earle Foot Repair Moisturiser, £14.25, lizearle.com
Tootsies feeling sore and weary? I recommend sitting for 15 minutes with your feet up against the wall, yoga-style, then soaking them in this Himalayan rock salt soak, packed with Dead Sea salts and other minerals.
This cream is a long-standing favourite of mine. It has that signature Liz Earle botanical scent with some extra foot-awakening extracts such as rosemary, lavender, eucalyptus and peppermint. Skin-nurturing ingredients include avocado and wheatgerm oils alongside ultra-nourishing shea butter.
•
Neal’s Yard Comfrey & Mallow Foot Balm, £13.50, nealsyardremedies.com
A really intense, salve-like product that’s great for rough areas. Its unique blend combines almond and wheatgerm oils with softening mallow and comfrey. For a deep treatment, slather on and slip your feet into a pair of socks. They’ll be baby-soft by morning! Why not tweet me your top picks? I’m @jojosams and always keen to hear other people’s favourites! NATURAL HEALTH 97
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Self
Simple steps to balance your mind, body and soul
“It can be hard to have confidence in your work,” says Emma Mills in her book Inhale, Exhale, Repeat (£9.99, Penguin). “But the fear surrounding creative efforts often comes from taking personal ownership of the things that are created and making it all about you... If you want to be the best dancer, the best joiner, the best public speaker or fashion PR guru, then remove yourself from the equation and give all your love and attention to delivering the best possible work for the benefits of the whole.”
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SELF
CHAINED to the
RHYTHM
Not enough time in the day? Here’s why working less and taking more pit stops will improve both your productivity and your health Do you find you can only concentrate on something for so long, before you have to switch your attention to something else? Or perhaps you feel fatigued and fancy a lie-down after focusing on work for a while? Congratulations, you’re officially human! And the key to making the most out of your time, as well as keeping your health in check, is to take the right kind of breaks. Our bodies go through natural energy peaks and troughs many times each day. These are called our ultradian rhythms; 90 to 120 minute cycles of energy which allow us to concentrate and get stuff done, but after which we must take a break of 15 to 20 minutes. Being able to focus properly is a brilliant skill, but a complete disengagement from the task is the key to being able to properly rest and replenish energy. What happens when we don’t stop when we should is actually very worrying. But first, let’s look at what counts as a break. According to research, the very best type of action would be to lie flat and nap. But let’s get real here, that’s often impossible to achieve during the day, and so your goal is to do anything that’s less demanding than what you were doing, and will help you to de-stress and feel calm. You could combine activities to make up your break, for example visit the bathroom, walk around the block or make a phone call, do some restorative yoga or simply close your eyes and meditate. Refusing to take a break can cause problems. “In my first two years of business,
CIRCLE OF LIFE Everything about our lives is cyclical – from our 90-minute sleep cycles to the planet we live on circling the sun. There are three main types described in science: Ultradian rhythms These last for a period of less than 24 hours, and include things like the energy and concentration rhythms described in this article, and our sleep cycles, which are 90 minutes in length. Circadian rhythms The are roughly 24 hours in length and determine the sleeping and feeding patterns of all of the animal kingdom, including humans. Infradian rhythms Infradian rhythms have a cycle of longer than one day. The menstrual cycle is an example.
GET YOUR 20 MINUTES
Mix and match the tasks to make up the time:
• • • • • • •
Go outside for a calm walk Simply stare into space Listen to a guided meditation Visualise your evening plans and how you’d like them to go Phone a friend or loved one Mindfully pour yourself some water and drink it slowly Run an easy and mindless errand
I was unaware of my ultradian rhythms, which meant I worked 14-hour days, sat at my computer, pushing through my tiredness,” says life coach Lydia Kimmerling (thehappinessexplorer.com) “The result of this? I have sciatica in my left leg, which now means that I can’t sit down for longer than two hours without discomfort.” Not breaking affects our health overall – inflammation rises in the body, your immunity weakens, and our mental capacity diminishes – we literally can’t think straight. “One clue I look out for, when I’m working with clients on improving their wellbeing to find more happiness, is if they’re using hard language like ‘I’ll just push through it’. When you push through ‘it’ (which is normally a negative emotion like tiredness or stress) you’re not giving yourself time for renewal, which means it will only get worse. “It’s really important that I listen to my energy cycles and pay attention to when I can give and when I need to rest,” says Lydia. “Life is a marathon, not a sprint, and if you keep going at 100 miles per hour, pushing through, at some point you’ll collapse because there’s no fuel left.” The key message is this: it’s not the time you have to do something, but how much energy you have for doing it that will make the difference. By accepting that your body experiences natural ebbs and flows of energy throughout the day, you’ll feel more confident that taking a break from what you are doing, rather than forcing your way through it, will leave you with renewed energy for it and you’ll do a better job. NATURAL HEALTH 101
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SELF
LYNNE FRANKS
life, even in the furniture. As someone who loves community as much as I do, it is just so ironic that I move house so often. I have lived in different countries as well as different parts of the UK and enjoy the constant change. For now I am happy to be now in beautiful Somerset with several months in Bali a year. But I am always open to what’s around the corner. When I look at other friends who have chosen to live a similar somewhat chaotic, peripatetic way, they all seem to have one thing in common. A youthful attitude to life with the same childlike openness to new and exciting adventures. We baby boomers are indeed fortunate that our children are now adults themselves and we can use the years left to enjoy ourselves. But as the wise women and men, most of us do take seriously our role as elders. It’s just that it’s a new role to us and we have to learn how to do it while ‘on the job’ in the same we had to learn to be working mothers; spiritual students and global travellers. In this modern world, our role to serve and benefit others with our experiences and wisdom has to work alongside new technology, bad politicians and instant, often fake, information and news. We may not be traditional grandparents staying at home to take care of the children but we do care about the world they are growing up in. And it is now our time to guide the way, allowing new generations to learn from our mistakes as well as our successes and join us on this continuing path to dreaming the future. I am starting a new Vlog called Frankly Speaking in the months to come, sharing my experiences as a baby boomer pioneer, learning how to be a wise elder in the modern world, so do please visit my website lynnefranks.com to find out more or visit me on Facebook.
“Do we really have to act grown up when we become a certain age or can we still have lots of fun in the same way we did when young?” My birthday is around the corner, and as I move
Our empowerment guru asks what it means to be older and wiser
towards the seventh decade in this body, I am still planning my future. Am I finally settled down in my new home of Somerset? What new businesses am I going to be running in the years to come and what do my relationships look like? I still go to festivals, dance till I sweat, love clothes and plan my long-distance holidays. I want to add to my tattoos, am always curious about new ideas and committed to social change and a new better future for all. There are some physical changes that I can’t avoid, despite exercising regularly. My joints feel a bit stiffer in the morning, I regret any heavy eating in the evenings and my body is far happier living a healthy diet and good organic food than I ever noticed when younger. But that’s it. I am still the same inside as I was at 35, although hopefully a little wiser after a lifetime of experiences. So as a baby boomer pioneer of the new 70s, I am asking myself whether I have moved finally into my wise woman phase. And is this an age thing or is just the accumulation of the experiences of life? Do we really have to act grown up when we become a certain age or can we still have lots of fun in the same way we did when young? I think how we feel is a lot to do with the people we surround ourselves with. Although I am blessed to have some wonderful women and men of a similar age in my life, I also have many far younger friends who have the same values and attitude to life as I do. The old generational gap that I remember between me and my parents or even grandparents just simply doesn’t exist in these modern times. I was thinking of my mother, still alive although sadly with dementia, at 92. She has been living in the same house, originally belonging to her mother, since she was 20. She worked with my father in the same family butcher shop after they married after the second world war, rarely travelled and didn’t often make changes in her
Watch Lynne Franks TEDx Talk on The Return of the Wise Woman on You Tube and find out about her Women’s Creative Leadership Retreats for 2017 in the beautiful Somerset countryside at lynnefranks.com NATURAL HEALTH 103
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Living
Everything you need for a greener, healthier life
The fight against fast fashion is once again in the spotlight after clothing giants H&M and Mango
unveiled new sustainable collections
Mango.com
made with organic and recycled materials. H&M’s ‘Conscious Exclusive’ range – which is available from April 20 – showcases items for men, women and children made from ‘bionic’ material (a recycled polyester created from plastic shoreline waste), while Mango’s ‘Committed Life’ collection features 45 items made from organic and recycled cotton, recycled polyester and tencel, created from wood cellulose. We think that calls for a trip to the shops!
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The latest in
NATURAL LIVING GO WILD
The RSPB has launched a new campaign to encourage families to spend more time in their natural surroundings. Research by the conservation charity found that the amount of time that children in the UK spend outside is radically declining, even though studies have shown that kids who have a healthy connection with the outdoors are more likely to develop stronger social skills, do better at school and be healthier. Wild Challenge aims to motivate youngsters to explore nature by giving them tasks to complete, such as taking part in a minibeast safari or making a compost heap. Participants can then log their achievements on the Wild Challenge website and collect bronze, silver and gold awards. There are 24 activities in total that will take you from your own garden to towns, cities, woodlands and even the coast, and there’s something to do at all times of the year, whatever the weather. rspb.org.uk/wildchallenge
FRIDGE FOR ALL A community fridge aiming to reduce food waste has been launched in Brixton in south London. The ‘People’s Fridge’ is stocked with leftover produce from market stalls, restaurants and residents that would otherwise be thrown in the bin. Run by a group of local volunteers and food activists, the communal stock of food is open to everyone seven days a week and people can take whatever they like for free. To avoid hygiene risks, there are strict rules regarding what can be donated and by who. Raw meat, fish or opened milk isn’t accepted, only registered traders can contribute food that has been cooked or prepared and residents can give items still in their packaging or fresh produce that hasn’t been eaten. We love! 106 NATURAL HEALTH
LIVING
3
of the best...PICNIC ESSENTIALS Everything you need to enjoy a great spread at the park 3
1
2 Nautical Stripe Cotton Blanket, £40, theelephantstamp.com
KEEPING UP WITH CULTURE With April showers behind us, May is when the outdoor fun can really begin, and the vast number of events taking place across the UK throughout the month is a testament to this. Here are three of our favourites.
1
FEET FIRST
2 2
1 Geo Organic Cotton Insulated Lunch Bag, £17.50, greentulip.co.uk
3 Food Kozy Reusable Food Wrap, £7, eqoliving.com
A new report has revealed that marine litter is a threat to the aquatic ecosystem, human health and economic activities
GET IN THE GARDEN
May is always a month to look forward to due to the two bank holidays, and three-day weekends are a great opportunity to crack on with some jobs in the garden. “As bulbs fade and herbaceous borders grow in leaps and bounds, it’s clear that summer is now approaching,” says the Royal Horticultural Society (rhs.org.uk). “Sowing and planting out bedding can begin, depending on regional weather variations, and you can take softwood cuttings. It’s also time to get back into the lawn mowing regime, as the grass will be loving the warmer temperatures.” If you have a greenhouse, don’t forget to open the vents and doors on sunny days.
Bristol was recently named the UK’s most desirable location in the Sunday Times Best Places To Live Guide, and what better way to discover it for yourself than by taking part in the city’s month-long Walk Fest. With over 150 routes to choose from, Britain’s largest urban walking festival is the ideal opportunity to explore this diverse and beautiful region. The event launches on April 27. To find out more visit bristol.gov.uk
2
FLOWER POWER
If you’re a keen gardener with a passion for botanicals, then London’s RHS Chelsea Flower Show, taking place between May 23 and 27, is the place to be. Hailed as the world’s most prestigious flower show, there will be an extensive range of stunning gardens, plants and flowers on display and your senses are guaranteed to be tantalised by all that’s on offer. For more information and tickets go to rhs.org.uk
3
FESTIVAL FEVER
May is the month to visit Brighton, with the seaside resort playing host to an impressive four festivals. The largest and most established annual curated multi-arts event in England, Brighton Festival is a renowned celebration of music, art, theatre, dance, circus, film and literature. While you’re there, you can also experience the Great Escape music festival, Brighton Fringe and the Artists Open Houses series.
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LIVING
ethics GIRL CHECK THE ETHICAL FASHION BOX THIS SPRING WITH PEOPLE TREE’S CHIC COLLECTION
LAINEY LONG SLEEVE SCOOP, £32 ALINA STRIPE TROUSERS £70
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MONICA TROUSERS £78, LAINEY LONG SLEEVE SCOOP IN BLACK £32
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LIVING
NADIA STRIPE DRESS £80
“
For over 25 years,
People Tree
has partnered with Fair Trade producers, garment workers, artisans and farmers in the
developing world
”
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LOVE HEART JUMPER £78, AILSA TROUSERS £95
112 NATURAL HEALTH
LIVING OLWEN VINTAGE CARDIGAN £95, LUCINDA CROPPED WIDE LEG TROUSERS £78
“ ”
Garments are made with organic cotton and sustainable materials, using traditional skills
Find these designs at peopletree.co.uk NATURAL HEALTH 113
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LIVING
Is your home stressed?
Did you know that houses can suffer from tension too? Take steps now to make sure your living environment is as happy and healthy as you are!
Do you get bad vibes in certain areas of your house? A niggling sensation that something isn’t right? Or maybe you suffer from sleepless nights and feel constantly tired all the time. Believe it or not, this could be down to your house suffering from stress. Experts believe that homes can be affected by all sorts of negative influences, which can have an impact on your health and wellbeing. These ‘home stressors’ can range from external influences such as electromagnetic radiation and geopathic stress to internal factors such as too much clutter or toxin overload. According to recently released figures, we spend up to a whopping 90 percent of our lives indoors so it makes sense to ensure our homes are healthy and harmonious places to be. Take steps now to pinpoint the most common tension triggers in your home and learn how to avoid them!
ELECTROMAGNETIC STRESS The problem: If you feel constantly wired and anxious or if you wake up exhausted in the mornings, your house could be suffering from electromagnetic overload. Hi-tech gadgets in the home
such as wi-fi systems, mobile and cordless phones, computers, power lines, televisions and microwaves all emit varying levels of electromagnetic radiation that can be damaging to your health. The solution: Make sure you switch off all electrical appliances at night and never sleep with your mobile phone plugged in by the side of your bed. Cut back on the number of electrical appliances in your home, especially in your bedroom, and turn off your wi-fi when you’re not using it.
TOXIC HOME SYNDROME
The problem: According to government figures more than 15 million houses in the UK suffer from Toxic Home Syndrome, which is caused by contaminated air. “Toxic Home Syndrome occurs when individuals and families are exposed to a potent mix of airborne pollutants within the home, arising from poor ventilation, causing respiratory and skin diseases to occur more frequently,” explains Professor Peter Howarth, an allergy and respiratory medicine specialist. Shockingly, air circulating inside some homes can contain up to 900 different types of toxic particles from mould, pollen, poisonous gas,
dander, chemicals from building materials and cleaning products. The solution: Make sure your house is well ventilated and free from damp at all times. Switch to organic and natural cleaning products and make sure the paint you use on the walls is free from toxins such as volatile organic compounds.
STAGNANT ENERGY
The problem: If your house feels cold or unwelcoming, it could be suffering from negative energy overload. Space clearing experts believe that houses can absorb bad vibes caused by toxic emotions and stressful situations, or that physical obstructions such as too much clutter or poorly placed furniture can ‘trap’ bad energy. The solution: Use feng shui principles to make sure your house is free from clutter and burn essential oils such as sweet orange, lemon and grapefruit, which have uplifting properties. Perform a space cleansing ceremony by burning dried sage or sandalwood incense in your house. Open the windows to allow the sun energy to enter your home and imagine a brilliant white light filling the whole space. NATURAL HEALTH 115
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LIVING TOP TIPS FOR A STRESS-FREE HOME Make sure your house stays free from toxic stress with this advice from the My Health My Home website (myhealthmyhome.com) Ventilate properly Make sure you have effective ventilation throughout your home by installing a mechanical ventilation system Use eco friendly cleaning products Less toxins and pollutants are spewed into the air, making it fresher and cleaner Roll with it Use roll on deodorant or ecofriendly beauty products rather than aerosol cans Consider wood flooring Carpets harbour dirt, dust mites, pet hair, fungus and other potentially harmful particles that can aggravate the lungs Unplug Switch off all technology devices by the wall when finished using them
GEOPATHIC STRESS
The problem: Does your house feel like it has a bad case of the blues, or do you feel constantly out of sorts when you’re inside? If so, your house could be suffering from geopathic stress. Energy experts such as house healers and dowsers believe that it is triggered by disturbances in the earth’s natural magnetic field. These can be caused by geological faults, underground water courses, sewers, tunnels, electricity lines and even mineral formations, all of which can upset the delicate equilibrium of our natural energy field. The solution: A specialist practitioner can help to divert the stress by performing ‘earth acupuncture’ – placing metal rods in the ground surrounding the affected building to divert the energy. You can also buy plug in geopathic stress neutralisers that work by simulating the earth’s beneficial magnetic frequencies.
RADON GAS
The problem: While you might not be
aware that your house has a problem with radon gas, your health could certainly be suffering. Radon is an odourless, colourless gas that seeps out of rocks such as granite. Disturbingly, it has been linked to an increased risk of lung cancer. “As radon is emitted from the ground, it quickly dilutes in the atmosphere into relatively harmless concentrations,” explains Keith Hardy, a senior lecturer at the School of Architecture Design and the Built Environment, Nottingham Trent University. “But in confined and unventilated spaces in buildings, in basements and in underground mines, its concentration levels can become dangerously high. The solution: To check if your house is in an affected area (such as Devon, Cornwall and the Derbyshire Dales) go to the government’s website ukradon. org. If you are in a high risk area you can buy protection devices and services from Public Health England’s website pheprotectionservices.org.uk
Take your shoes off Leave your shoes at the door so pollen, dirt, soil etc from outdoors is not spread around your home Get it tested If you notice your health is suffering make sure your home is radon-free by getting it tested Watch paint dry Make sure paint has properly dried before using the newly painted room Crack it open Dry your washing outside, otherwise make sure your windows are open if you have no other option Time for a change If you have a shower curtain it is important to change it regularly. Avoid getting one which is made out of vinyl as the material harbours water and creates mould
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EASY WAYS TO MAKE
GIVING FEEL GOOD
Cash-strapped charities got you feeling like a walking wallet? Giving feels good when money is out of the equation, says Anna Blewett
NATURAL HEALTH 119
“Hey there! I love your glasses! That’s a really cool look you got there! How are you doing today?!” I’d love to say these words meet me whenever I stray into a trendy bar or fill my water bottle at the gym, but in reality such greetings from a stranger can only mean one thing: chuggers. Okay, so the ‘charity muggers‘ that form human chains across the nation’s high streets every weekend are arguably a necessary evil. Even the most worthy organisations are struggling to compete for our squeezed disposable spend. But if you’re reluctant to hand your bank details to a random wearing a logoed tabard and a unnatural megawatt smile, you’re not alone. When charitable giving turns into a joyless, even unpleasant, enterprise, it’s time to take back control. Wallets away – this time it’s not about money. 120 NATURAL HEALTH
1
HARNESS THE HASHTAG
Fighting stigma is an uphill battle for many small charities trying to raise awareness around a taboo topic, so last month Soft UK encouraged families affected by the genetic disorder trisomy to take to social media and share their stories. This month sees awareness events for autism, bowel cancer, IBS and many more; sharing your experiences – via a blog, tweets or Instagram updates – can empower others, help break the silence around ‘awkward’ issues and encourage donations from those enlightened by your tale. The National Osteoporosis Society is calling for communication closer to home. A Message To My Younger Self, a campaign fronted by Liz Earle and launched this month, encourages older generations to share the realities of ageing and wake their daughters and grandaughters to the dangers to bone health posed by overly-restrictive diets. “When I was growing
Swap up your staples Shop savvy for everyday essentials with benefits
• Cosmetics
We love a multi-tasking product, so shopping with PHB is a no brainer. The organic and cruelty-free range for face, body and hair gives great results with the added feel-good factor that 20 percent of net profits support good causes around the world. “At the heart of our business is a desire to serve and benefit people and the planet, rather than a desire to make profit,” says CEO Rose Brown. Learn more at phbethicalbeauty.co.uk
• Socks
Can socks change the world? Quite possibly! Stand4Socks is an online sockshop and social enterprise links each design with a good cause. Love the blue and pink spiral design in bamboo fibre? Each pair sold guarantees a year’s safe water supply in collaboration with Water.org. Tempted to get a sporty ankle sock for the gym? Your transaction will also pay for 12 hours in a safe house for a vulnerable woman in Ethiopia. Stand4Scocks.com
• Knickers
Give your undies drawer an ethical makeover: out with the sweatshop smalls, in with more noble knickers. Kerala Crafts is a Bath-based project with a simple mission, to give women in South India an escape from poverty, and you handmade undies and nightwear of the highest comfort. It even offers a range of ayurvedic knickers to enhance your yoga practise. Shop at keralacrafts.co.uk
up, my meals weren’t photographed and shared on social media,” says Liz. ”Social media has caused a lot of confusion over what is ‘healthy’ and children and young adults need to get their understanding of nutrition from real life experiences, not a fashionable food-fad image on a screen.” Learn more at nos.org. uk/myyoungerself from 12th April.
2
MAKE YOUR RECYCLING BOX WORK HARDER
Okay, so there are some days when getting your rinsed and bagged plastic milk bottles to the curb feels like an achievement. But while the council will magic away your household’s output of spent materials, the benefits could be channelled to a worthy cause. Many charities accept recyclables that they can sell on for the value of the raw materials: printer cartridges, batteries, stamps, textiles, even your old specs. Homeless charity
Emmaus (emmaus.org.uk) welcomes donations of old furniture – its regional workshops repair and upcycle your unwanted homewares for resale in its stores. Bag It Up provides a network of clothing banks to raise funds for regional charities – find your nearest at biugroup.co.uk. Know a great local charity that’s not set up to benefit? Make a few calls on their behalf! Thinkcans.net provides a directory of regional recycling centres that will buy used aluminium cans from charities.
3
GET A PHONE UPGRADE
There’s nothing like a snazzy phone upgrade to add new enjoyment to your daily interactions, and sharing the love by donating a chunk of the value of your old phone has never been easier. Fonebank.com is a selling site for used mobiles that makes it easy to send a slice of the cash raised to a good cause. Charities currently involved, and therefore ready to receive 25 percent, 50 percent, 75 percent or 100 percent of your sale price, include Oxfam, WaterAid, Plan UK, the National Trust, Amnesty International and a long list of schools and colleges.
4
DOUBLE UP ON YOUR SANITARY SHOP
Getting towels or tampons in your online shop? A double click on the ‘add to basket’ icon could make all the difference to a woman facing an excruciating predicament. “Twenty-six percent of homeless people are women,” points out Londoner Hayley Smith, “and we need to consider that with a five percent luxury tax attached sanitary products are unaffordable for this large section for the homeless population.” In 2015 Hayley founded FlowAid (flowaidproject.wixsite. com), a charity that invites donations of towels, tampons and boxed Moon Cups, and partners up with local outreach teams to distribute them amongst women on the streets and in hostels. ‘“We rely solely on product donations rather than money; they are easy to give and we can prove where they’re going, which can be difficult with money.”
5
BECOME A ‘GRANNY’
Wallets
away – this time it’s not about money
If you’ve ever dreamt of sharing the privilege of your education with the globe’s most disadvantaged children, School in the Cloud – a social enterprise connecting volunteer educators with willing pupils across the globe via Skype – gives you the chance. ‘Grannies’ is the endearing term for volunteers who share their mentoring skills via virtual learning sessions to bring education to children in remote parts of India, Cambodia, Greenland, Columbia, Jamaica and beyond. “More affluent children have people who will help them to learn,’ says founder Sugata Mitra. “It’s children in desolate areas who really desperately need to know how to learn.” Interested? Get involved at theschoolinthecloud.org. NATURAL HEALTH 121
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Natural Health has teamed up with Beachbody UK to offer readers the chance to win one of three 12-month subscriptions to Beachbody On Demand. Using your TV, laptop, tablet or mobile, the membership gives you 24/7 access to unlimited exercise programmes, and with new workouts added each month, you’ll be the first to see 2017’s hottest fitness exclusives. From Country Heat to 21 Day Fix, Tai Cheng to Insanity and Hip Hop Abs to PiYo, there’s something for everyone. Also included in the subscription are workout calenders, step-by-step fitness guides, nutrition plans and exclusive access to trainers and personalised meal recipes. beachbodyondemand.co.uk
The Spa At The Midland is offering our lucky readers the chance to win a one-night stay for two. The prize includes bed and breakfast, dinner with a bottle of wine at two AA rosette restaurant Mr Cooper’s House & Garden, lunch in the spa café plus a 25 minute treatment of each guest’s choice and a 30 minute rasul experience for two. During the latter, you will be given marine mud to smooth onto your body before sitting back in the warmth of the Rasul, which features steam infused with relaxing aromas followed by a rain shower. Winner of the ‘Best Residential Spa of the Year’, it is a hidden gem of tranquility in the heart of Manchester. The multi-award winning hotel gives guests the opportunity to truly indulge and discover the art of relaxation, plus it offers full access to the thermal and relaxation suites and swimming pool. After a stay at this luxury spa you’re bound to leave feeling like a brand new person. For more information visit qhotels.co.uk/our-locations/ the-midland-manchester
WIN a skincare set from What Skin Needs What Skin Needs offers an impressive range of natural and highly effective skincare products and the brand is giving away seven bundles of goodies. Designed to provide solutions to skin problems including irritation caused by hot and cold weather, the products are also ideal for those with conditions such as psoriasis, eczema and dermatitis. The prize is made up of a Skin Balm, Soothing Skin Gel, Hydrating Facial Serum and Cracked Skin Cream. The active ingredient in the brand’s range is plantolin, a patent-protected active plant extract scientifically proven to soothe, renew and protect, and is supported by natural extracts including aloe vera and tea tree oil. whatskinneeds.co.uk
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LIVING
This month
WE’VE BEEN...
/////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////// DRINKING BIRCH WATER
Here at NH HQ we’re always on the lookout for tasty drinks that can quench our thirst without upping our sugar intake, and this month we found our new favourite. TreeVitalise’s Birch Water is organic, undiluted and unsweetened birch tree sap, tapped straight from trees in the Carpathian Mountains. Containing only naturally occurring sugars, it is rich in minerals like potassium, zinc and magnesium and is thought to have healing and detoxifying properties. Refreshing and hydrating, we’ve been drinking it everyday. Make sure you try the lemon and mint flavours too! TreeVitalise Birch Water, £22.49, Holland and Barrett
GROWING VEG
TRAVELLING LIGHT I used to be terrible at packing. I wouldn’t be able to leave the house without a suitcase in tow, even for just one night away, but years of watching my husband roll his eyes at me and listening to my girlfriends moan about the weight of my case have finally made a difference to my travelling habits and nowadays I just take the bare minimum. This does, however, mean that my beauty regime often gets forgotten about. If I’m lucky I’ll be able to squeeze a cleanser into my overnight bag, but my eye cream, night cream and hand cream? No chance. So you can imagine my excitement when Rio Rosa Mosqueta’s new Rosehip Discovery Set landed on my desk earlier this month. Containing a 5ml bottle of Pure Chilean Rosehip Seed Oil and a 20ml tube of both a Cream
Cleanser and an Anti-Ageing Day and Night Cream, it’s the perfect travel companion and ideal for those just taking hand luggage when flying abroad. We’re already big fans of the Rio Rosa Mosqueto range of skincare products and love the brand’s commitment to natural and organic ingredients, and these products don’t disappoint. The nourishing cleanser refreshes and soothes your complexion, effortlessly removing that day’s build up of grime, while the day and night cream softens and hydrates. The standout product for me, though, was the oil. A real multitasking hero, its non-greasy, gentle formula absorbs quickly and is brilliant for dry skin. We love! Rio Rosa Mosqueta Rosehip Discovery Set, riorosa.co.uk, £12.95 Tested by Claire Munnings
There’s something so rewarding about growing your own food – not only does it taste so much better, but it’s immensely satisfying knowing that it’s your own hard work that has produced such delicious results. Now that the days have started to get warmer, we’ve been busy sowing tomato seeds in pots on the office windowsills and we’ve loved watching the first shoots of the year slowly emerge and their leaves unfurl. If you’re keen to get started yourself, we highly recommend the ‘Gardeners’ Delight’ variety of tomatoes (£2.49 for 50 seeds, thompson-morgan. com) – reliable and easy to grow, this type produces mouth-wateringly good bite-sized cherry tomatoes. We can’t wait to taste them in a few months’ time! Pick up a copy of our sister magazine, Grow Your Own, for more expert growing advice. growfruitandveg.co.uk NATURAL HEALTH 125
Stars
Find out what May has in store for you with Marjorie Orr
TAURUS
Juggling too many chores and an over-heated partner will require stamina and calm. You’ll need to boost your energy and co-operate with those close since together you’ll go far. One cash matter will be resolved to your satisfaction.
CAPRICORN Dec 23 – Jan 20
Sparkling with confidence and in the mood for fun, you’ll be partying, flirting and enjoying yourself. Delegate the chores and don’t imagine you’re the only one who can do things well. Success will come your way, so there will be enough compensations to keep you smiling.
April 21 - May 20 You’ll be wearing a satisfied smile as you can see one inspiration bearing fruit. Keep an eye on cash since you’ll be untypically careless or over generous. A friend won’t react as you expect so be realistic and you won’t be disappointed. Later you won’t be free to make all the decisions yourself. A partner will demand that old obligations are honoured.
AQUARIUS Jan 21 – Feb 19
The family will appreciate you spending more time in their company, having heart-to-heart chats and mulling over old memories. But your passionate enthusiasm will send you in search of social fun. Later be patient with a friend who will be out of sorts.
GEMINI May 21 - Jun 21
VIRGO Aug 24 - Sep 23
Pacing yourself will be important since with Mars in your own sign you’ll imagine your own ability is limitless. You’ll stamp your foot and push obstacles out of the way. In the final 10 days your birthday sun will bounce you up. One close partner may be critical. Try not to take it to heart.
You’ll be spreading your enthusiastic opinions in all directions and proving a hit on the social scene. Try not to be too possessive with loved ones. Money news will be good though you’ll be spending happily at the same time. From the 20th you’ll get respect and recognition for your efforts.
CANCER Jun 22 - Jul 23
LIBRA Sep 24 - Oct 22
You’ll be optimistic but everything can be actioned instantly so you’ll need to be patient. One close relationship will be mellowing with recent resentments put to one side. Differences of opinion will be an irritant late on. But if you grit your teeth and say less, it’ll all blow over.
Intense and secretive, you will be wrestling with highly personal matters, financial and emotional. You’ll need to compromise. But you will emerge glad you made the effort and feeling more secure. From the 20th the love and affection of those close will keep you glowing.
LEO Jul 24 – Aug 23
SCORPIO Oct 23 - Nov 22
You’ll be working hard, taking the lead and getting your talents out on display. Have a care with joint finances, since not all will be as it seems and you could be muddled or misled. Your tolerance and positive approach will win you new friends along the way.
SAGITTARIUS Nov 23 - Dec 22
Your social charms will be out on display so you’ll win new admirers and keep friends well entertained. In private moments you’ll be wrestling with tricky dilemmas which you won’t want to share too widely. Don’t be too stubborn about having the last word.
PISCES Feb 20 – Mar 20
Re-organising at home and stamping your foot when the family don’t fit in, you’ll be a whirlwind of activity. Just be clear about what is important. Certain pet projects will be on hold for a while. A friend will be a huge help. Money will come in before midmonth.
ARIES March 21 - April 20
Moving quickly, you’ll be throwing out jokes as you race around and getting impatient when things go wrong. Take a deep breath before leaping in with both feet. Luckily there’ll be pleasureable activities and spending money.
Marjorie Orr
is one of the world’s leading astrologers, with more than 25 years’ experience.
For a personal consultation with Marjorie visit star4cast.com
For your personalised stars from Marjorie call 0905 072 3804 or speak to one of her psychics – call 0906 539 0201. Calls to 0905 cost 75p per min, 0906 cost £1.50 per min; from a BT landline/mobile costs will vary, 18 plus. All calls recorded for your protection and security.
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Jane is the author of Wellbeing & Mindfulness, The Energy Secret, The Weekend Healer and many other wellbeing titles. See her Amazon author page.
The shuddering moves up my thighs and into my pelvis. I feel a curious clutching sensation in my belly
Shake
JANE ALEXANDER Our holistic hero on releasing trauma with tremors My first neurogenic yoga class starts off like any other. We gently warm up and then move into a series of sun salutations, followed by a range of common asanas – warrior, triangle, pigeon, tree. I notice that the class is tough on the legs – my thighs are really feeling a burn – but so far, so standard. “Now we’ll move into the shaking,” our teacher Jo Hamilton (itsallaboutfeelingbetter.co.uk), announces. We lay down on our mats with our legs in butterfly, feet together, knees flopped out to the sides. “Start bringing your knees together,” says Jo. “Find the point where your legs start to shake.” This is where neurogenic yoga diverges from any other form of yoga. It combines standard yoga postures and pranayama with a technique called TRE – tension and trauma releasing exercises – a tool for allowing the body to release tension and trauma. TRE was created by Dr David Berceli. He realised that shaking or tremoring is a technique all mammals use to rid themselves of harmful stress. Think about what happens when you’ve been in an accident or had a severe shock – your hands shake, your knees knock together, your stomach spasms. If you watch nature programmes you’ll see something similar – when the antelope escapes from the lion, it shudders all over, as if literally shaking off the fright. Back on the mat, I can feel my own legs shaking – obviously from muscle fatigue. Then the movement changes, becoming more convulsive. The shuddering moves up my thighs and into my pelvis. I feel a curious clutching sensation in my belly. Jo kneels down by my side. “How are you doing?” she asks. “It’s weird,” I say. “But in a good way.” She smiles. “You’re doing great. 130 NATURAL HEALTH
Just take it at your own pace. If it gets too much, just lower your knees down and have a rest.” TRE emerged from Dr Berceli’s work with large traumatised communities in Africa and the Middle East. An international expert in trauma intervention and conflict resolution, he realised that shaking is the body’s built-in system for calming the brain and releasing muscular tension. He experimented and found that inducing the tremoring response helped release chronic stress, tension and even old trauma (it helps soldiers recover from PTSD). It’s now used globally and research is underway to understand exactly how it works. I carry on shaking for around 15 minutes and then Jo leads us into a gentle yoga nidra practice. I’m so deeply relaxed that the room falls away and I float in serene bliss. If yoga is not your thing, you can still get the benefits. Many teachers just stick to the TRE. I took a class in London where very simple preparatory exercises took the place of the yoga – the tremoring was just as deep. What’s great about TRE is that you don’t need to delve into any old trauma or pick away at the causes of stress in your life. You just give your body the space it needs to get on with releasing its pain all by itself. It’s also a great self-help tool – you can practise very easily by yourself at home. For now I’m sticking to my weekly class – it’s the most curious form of yoga I’ve ever experienced, but it’s shaking wonderful! traumaprevention.com has a register of certified teachers of TRE and neurogenic yoga. Jane’s website is exmoorjane.com and you can find her on Twitter or Instagram @exmoorjane
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