My final major project (dissertation)

Sarah Louise Brogden Southampton Solent University 2010 Final Major Project Zest Gold Target market: women aged 45-60

From the Editor Welcome!

Do you ever feel slightly overlooked when it comes to magazines? Have you ever noticed how most health and lifestyle magazines appeal to women under 40? Well, here at Zest Gold we want to change that.

Whilst Zest talks to all women, we want to make you feel that extra bit special and this one-off supplement celebrates the positives of life – especially if you are over 40. With all the latest healthy hints, fitness facts and medical marvels, we will pump energy into those of you that need a boost and continue to motivate those of you who don’t.

To kick off this magazine, Fiona Phillips kindly stopped by our offices to give an insight into her hectic, but rather healthy, lifestyle. If you believe that there is no time to look fabulous whilst running a busy routine, this interview will prove that it can be done! Fiona reveals her techniques for staying in shape whilst managing a demanding schedule as a mother, wife, carer and full time worker and also shares her views on turning 50.

Whilst most of you know that exercise is essential, it’s not always easy to know the most effective and safest ways to work out. With expert advice from diet and fitness expert, Laura Williams, our fitness guide is packed full of exercise routines that really get the body moving without all the aches and pains the following day.

To create a fabulous vibe, check out our self motivation feature on how to find that all important ‘you time’. Many of us lack a bit of self nourishment, but all of us rightly deserve it. Take our quiz to see if you are a victim of an overstressed lifestyle and find out ways to relax and have fun.

In addition to our wonderful workouts, we have also searched the country to find expert advice for an often overlooked element of our lives: Good nutrition. With so many myths behind foods nowadays, it can be hard to know what foods are actually good for you. Well, we have done all the research for you and found foods that actually do benefit your health.

Along with dietary advice, Zest Gold is packed with expert guidance on the menopause. Herbal or HRT investigates the different types of treatments to help keep menopausal symptoms under control. Women’s experiences of the menopause can differ hugely and this feature will help guide you in the right direction.

And if all this isn’t enough, Kickstart provides all the latest health news and facts that will add a bit of zest to your life.

A big warm welcome from Zest Gold, enjoy your read.

Editor Sarah Louise Brogden

Kickstart All the latest news to uplift your lifestyle.

Long term exercise can slow ageing process Although exercise has been proven to prevent cancer and heart disease, new discoveries show that it also allows us to hold on to our youth longer.

German researchers believe this method works through our body cells. The white blood cells of endurance athletes have longer telomeres, a DNA source which protects the tips of chromosomes, than those of healthy adults who hold no particular exercise regime. This is due to endurance athletes having lower cholesterol, blood pressure and BMI. As we get older, cells divide and make telomeres shorter and this is what causes ageing. By keeping up a decent pattern of regular exercise, we can keep those telomeres at a longer length so they will be harder to break down as the body ages.

What’s even better is that if regular exercise is kept up, we can drop our cell age by up to nine years! So ladies, get out there and start working out!

Smear tests are still essential for over 50’s Despite older women having lower risks of developing cervical cancer, they can still suffer from it.

As women age, so do their body cells, which fight against the growth of cancer.

However, The British Journal of Cancer has discovered that abnormalities in women over 50 were still appearing in screenings. They have even occurred with women whose smear tests in their 40’s were all clear.

What is even more of a concern is that the study was conducted in only southern parts of England, so a great number of women over 50 throughout the country are missing out on vital and possible life saving tests.

With these cases unravelling, it is vital you consult your GP if you do have any personal concerns about your health.

Brain wave boosters!

Whilst cognitive decline is apparent in most people when they age, there are ways to keep the memory strong. Exercising the mind is important, and things such as surfing the internet and learning new hobbies can maintain brain activity. After conducting an experiment with adults aged 55 to 78, researchers at the University of California discovered that regular use of the internet can enhance brain activity.

So, it is not just brain training games that will slash years off your brain age. Picking up a new hobby or even getting to grips with the World Wide Web can help activate the mind just as much!

Happy you...happy heart People who lead happy lifestyles are more likely to add years to their life. The more joyful you are, the more likely you’ll rest better and keep the heart healthy. Including regular doses of what we enjoy in our lifestyles, such as music, friends or cooking, we are keeping our moods on high spirits.

Diet friendly nuts If you are a lover of peanuts, but want to watch your waistline, why not try soya nuts? They are packed full of protein and fill you up, making them an ideal snack between meals. Great for boosting your energy levels, these tasty treats help lower cholesterol too. The Food Doctor supplies soya nuts by the bag or even in tubs (200g tub costs ÂŁ3.99). For more information visit their website, www.thefooddoctor.com.

Become your own life coach A life lacking self nourishment is never a healthy way to live, but what if you can turn your life around in just a few steps and be rid of anxieties for good.

It’s been another stressful, exhausting day. Returning home, completely exhausted, a chilled glass of wine is calling, maybe even a slab of chocolate, a takeaway or another feel-good-fix that seems like the perfect answer to all worries and anxieties.

Sadly though, whether it’s been another bad day at work or a distressing run through of your finances, the comforts so many of us lean on never address issues permanently. Relief is always the key and if that means pouring a large glass of Chardonnay, then we normally will settle for that.

Time to take action But what if you could transform aspects of your life, all by yourself, without pulling your hair out in the process? Experienced life coach Sue Clarke, believes that with a bit of a boost you can set reasonable goals in your life. “People come to me because they want to improve their lives in some way,” she says. “This often starts with wanting to clarify what they really want in life. It is important to find out what works best for you, but it is crucial that you want to change for you and not anybody else.”

Before setting any goals, it is important to track down exactly what is going wrong in your life. It may be the start of an empty nest syndrome or you just want to change the way you’ve always done things. It is easy to suggest that a certain element in your life is your problem area, for example, you may not have your work and social life balanced evenly, but by pin pointing what is going wrong in that field, you can act on it. Making a list of several aspects, big or small that you want to change in your life is a great start. If you struggle to identify these, then maybe you don’t have a problem.

Although you may want to promptly change things in your life, forcing yourself to make changes is never going to be the best solution. As Sue explains: “Although there are a few people who thrive on constant challenges, it works better to focus on one or two things at a time. Very often, when a person works on one area of their life it will naturally have an impact on another area.”

Take pleasure in life If you have never indulged in a spot of self nurturing, don’t worry. Taking time out to focus on you and you only is a rare treat and something you should enjoy. Switch off your phone and put all woes

to the side. Think of this time as a way of flushing all the toxins out of your life. If you are over stressed, find something you love to do but have always struggled to find the time for.

But, what if you don’t know what you enjoy? Well, this is the time to search for something.

Researching into popular hobbies is a great start. Crafty activities, such as sewing, card making or cake baking are popular choices. Or if you want to do something more adventurous, why not try photography, walking or even archery!

Finding time to do things you enjoy will have a big impact on your life. Sue recommends that to live a fulfilling, satisfying life you need to balance everything evenly - but this is often a problem with a lot of people, especially women. “To be happy and healthy you need balance between work and a social life. Adopt an attitude of responsibility for creating what you want rather than seeing yourself as a victim or feeling at the mercy of what’s going on around you,” she says.

So, if you are having difficulty knowing where to start, try setting some time aside for something your life is deprived of. This may be a night in with your feet up or a night out with close friends. Is your relationship with a partner bearing the brunt of other commitments? Arrange a time each week where you both dedicate time to one another.

Mother and teacher Katie Flowers, 50, finds yoga her source of self nurturing. Not only is it an exercise that works well with her body but she believes it is also a great detox from her everyday anxieties. “I love yoga. It can be like a sacred space. The more you do the more benefits there are from this lovely hobby,” she explains.

Sue also believes that sometimes focussing on others can have benefits to a life detox. “I’d recommend elevating the meaningfulness quotidian in your life by doing something that focuses on others in a life enhancing way. Studies show that voluntary work benefits those doing it as much as the person receiving it.”

These studies also show that lending a hand to someone in need can increase happiness, physical health and self respect. Acknowledging and seeing the impact your work has on others can make a difference in your life. If this seems like a possible solution to your worries, find a skill of yours that can adapt to voluntary work. There are many organisations throughout the country, so try searching the internet for one near you.

Controlling bad habits Even though there are several resolutions, changing routines and ways of life isn’t necessarily the right answer for everyone. There is always the possibility that the way you lead your life is fine and that you may just be feeling emotionally or physically drained.

To lead a well balanced, healthy life it is vital that you are happy and healthy yourself. Targeting an affected part of you that brings you down would resolve issues throughout your life. Low self esteem can be a common cause for feeling worse for wear, but by tweaking little parts of your lifestyle, it can improve dramatically.

Along with her yoga indulgences, Katie also takes time out to relax and have fun. “I love reflexology and having a pedicure. Sometimes if I have had a bad week, my partner and I indulge in some luxury. My methods of self nurturing are definitely trips away, exercise and aromatherapy. It’s my way of practising the art of being a human being not a human doing,” she says.

Your diet can have a huge impact on how you feel about yourself, especially caffeine and alcohol.

Regularly eating junk food and drinking alcohol can have a negative impact on the way you feel about yourself and this is an area that Sue strongly recommends changing: “If you know you are drinking too much and you don’t like the effects it’s having on you then find a way to stop over drinking. This can improve your esteem dramatically in terms of the positive results it can have.”

When we are stressed, caffeine is a common thing we turn to, to boost our energy levels. But as well as feeling the kick, you feel weak and exhausted in the long run. Try replacing your caffeine intake with far healthier solutions, such as green tea or herbal supplements. This way you are still having your regular fluids, just in a more replenishing form.

When it comes to dealing with pressures from particular circumstances, food can also become a comfort to many. This relief to stress can then produce a vicious cycle of eating to de-stress, which leads to weight gain, which can then add more strain on women. For some, these issues may be hard to curb, but can be rectified into something more convenient.

Instead of reaching for the typical comfort foods such as chocolate, crisps and fast foods, snacks such as fruit, almonds and cereals are a healthy substitute. If you research carefully, there are numerous foods that target certain parts of the body. Fruits and vegetables hold the most advantages, with some boosting immune systems, depression and exhaustion.

Blueberries, for example are a great source of antioxidants that are low calorie, beneficial to the body and tasty. Bananas are another fruit that give the body a kick, supplying it with natural sugars, a great replacement for saturated fats and high sugars in chocolate, crisps and sweets. If changing diets is something you feel will change your lifestyle, visiting a nutritionist will allow you to take on board a healthy, effective regime to suit you personally.

Start your goals today!

So, if you are one that always looks into the future, wishing improvements take place, it is time to live for now.

Whether it is your diet that needs altering, or if you need to find something positive to focus on, these changes can be made. There is no need to suffer anxieties anymore because, with a bit of self belief, modifying those areas will improve the way you feel greatly.

Now is the time to enjoy life, and by having a bit of time out, those goals you may be searching for might crop up quicker than expected.

(Box Out) Are you in need of some time out?

Want to know if you are over-stressed? Take this mini quiz and find out whether ‘you time’ is called for in your lifestyle.

1. Think about a general weekly schedule. How much time do you spend on your job? a. 15 hours or less b. 15-30 c. 30-40 d. 40+

2. When you are not working, what do you spend your time doing? a. I spend it with my family/friends/partner b. I carry out all the household chores c. I do nothing d. I think about work/work from home 3. It has been a long, hard day. You come home shattered and tense with lots of thoughts going

through your head. How would you de-stress and take your mind off things? a. I run a hot bubble bath and enjoy a soak b. I exercise/concentrate on a hobby c. I reach for a large glass of wine d. I don’t de-stress 4. How many hobbies do you have? a. 3+ b. 2 c. 1 d. None 5. How many hours sleep does your weekly sleep pattern involve? a. 45-50 hours b. 40-45 hours c. 30-40 hours d. Less than 30

What Sue says about your results... ·

Mostly A’s

“You have a well balanced lifestyle. You set time aside for personal activities and give yourself time to relax. To keep on top of this, how could you keep refreshing yourself to make sure you’re growing to your best self?” ·

Mostly B’s

“On the whole, you strive for balance and take time out for yourself, but there could be room for more fun and relaxation in your life. What could you do each day to laugh and rejuvenate?” ·

Mostly C’s

“You recognise the importance of a balanced life, but there are areas where you know life is running you. Think about things that you could do from today to put your needs soundly on the agenda.” ·

Mostly D’s

“This is your wake-up call! It’s time to seriously re-appraise what’s important to you. Start now by thinking what three things you could do to put YOU at the top of your priority list.”

Ache free exercise!

Exercise can put strain on our bodies, but there is no reason why we can’t enjoy physical wellbeing without injuries and discomfort.

Let’s get something straight. Exercise does not have to mean a sweaty gym where you have to compete with lycra-clad lovelies who are busily perfecting their wonderfully toned bodies.

As the body gets older, fitness regimes can sound a bit too daunting, especially as we are all aware of what we were once capable of. But exercise doesn’t have to be about slaving away on a treadmill, sweating a horrendous amount of calories. It can actually be easy going and fun. All you need to do is find some form of exercise you enjoy.

Keeping active at this time in your life is crucial and remaining fit reaps plenty of benefits for your body. Exercise can help prevent heart disease, high blood pressure and improve the menopause, as well as many other things.

And not only does lack of exercise affect your body internally, but it will begin to show more on the outside. Diet and fitness expert, Laura Williams, explains why this occurs: “As we age, we lose around three to four per cent of muscle mass a decade, which means that we may notice an increase in our waistlines. Exercise is certainly a useful tool to help stave off some of the ageing processes, but how crucial depends on the individual.”

It is vital that any exercise is incorporated safely into lifestyles. As everyone’s fitness levels vary, it is recommended that you stick to a routine you are familiar with and feel happy about.

Stroll through exercise Walking is an ideal starting point if you are beginning a fitness regime. It is easy and can suit everyone’s needs. Whether it is a leisurely walk to your local shops, or a brisk march around a national park, every step counts.

Walking is the also the safest exercise to ease your body into, as it requires minimal effort and carries little risk of injury. It is also free and available all the time, so it can be built into lifestyles efficiently, even for those with busy schedules.

So, why is walking so effective? Well, it burns calories, without you feeling too exhausted. It is also a brilliant way to tone thigh muscles and buttocks, as well as improve bone strength and flexibility.

Along with all this, it allows you to get out of the house and enjoy the outdoors.

Although walking may sound like the easy option, the intensity of it will need to be increased.

Laura explains: “Walking is good for inactive people, but it won’t take long for the body to get used to it. This level of activity needs to be upped. This could include interspersing walking with small amounts of jogging or uphill, brisk walks.”

Bend into fitness For those who do like to set a challenge for themselves, yoga is a fabulous sport which can easily become a new hobby.

Creating balance and posture, it helps promote strength and flexibility, toning muscles and aiding weight loss. Similar to walking, it can also be done at your own pace, suiting your fitness levels and abilities. Also known as a healing exercise, yoga helps the body fight against illnesses by preventing conditions like asthma, insomnia, headaches and heart disorders.

“Yoga is excellent for improving flexibility as some moves help improve muscle tone as you are using your own body weight as resistance,” Laura says.

However, you should never lunge into the deep end of yoga and Laura advises that it should be introduced gently: “Anyone who has been inactive for a while should start slowly and never work through a move that is uncomfortable or putting strain on their body.”

Hatha Yoga is a great starting point as it suits a mixture of abilities. “Those new to yoga should look out for a gentle, beginners Hatha yoga class. Depending on how you feel after this session, try it maybe once or twice a week,” Laura says.

This traditional method of yoga involves postures called Asana. These poses are synchronised with your breathing, which helps you relax and tone muscles spectacularly. However, although this may sound nice and easy, it is very important to take things slowly. Hold poses gently and continuously for as long as they feel comfortable to avoid any painful strains. It may also be wise to perform poses on a comfortable surface, such as a foam yoga mat.

To get a better idea of what Hatha yoga involves, www.hathayogalesson.com provides free online postures for you to follow, plus techniques on breathing and de-stressing.

Hobbies with a workout Another brilliant way of exercising safely is through enjoyable activities. Hobbies such as gardening and dog walking are a brilliant opportunity to burn off calories. “Vigorous actions such as raking and digging are a great source of exercise,” Laura says. “Cycling and hiking are other effective hobbies too.”

In fact, gardening can be one of the most effective hobbies for exercise. Researchers have found that gardening can boost your mood and provides physical benefits too. With this hobby involving many levels of exercise, you can find activities to suit your needs. So, if you want to flex arm muscles and reduce unnecessary wobbles, reach for the shears. If you want to get your heart pumping a bit more, why not enjoy a swift pursuit around your garden with the lawnmower.

Chores such as weeding, digging and planting all provide fantastic cardiovascular support. They can also help weak joints and prevent osteoporosis. These aren’t the only positives either. Regular gardening can gradually help build up strength, stamina and flexibility.

Looking at the emotional side, it can also be rehabilitation from stresses and busy lifestyles. So in time, your garden can become your own horticultural therapist as well as your own private gym!

So, there you have it. Work outs without the gym contracts and dreaded lycra. With all this and more available, there is no need to feel excluded from a physically healthy lifestyle. As long as your body is prepared for it, there is no reason why you can’t be mentally.

“I think I look better now than I did when I was younger” No one understands a busy schedule better than former GMTV host, Fiona Phillips. After almost 16 years of being the face millions of Britons woke up to, Fiona left the GMTV sofa to focus more on her family and start a new chapter in her life. With two young sons, a husband who also has a demanding job and a father who suffers from Alzheimer’s to care for, she saw no better option than to give up what seemed like a dream job.

Hectic lifestyles are synonymous with working mothers. Up early and home late, fitting family, relationships and work commitments together can be a bit of challenge for most of us.

For many, there comes a time when values need to be reappraised. Since her departure from GMTV, Fiona is fighting fit, looking fabulous and embracing her new lifestyle. “My working hours are so much better. It works out easier for me,” Fiona admits. “Sometimes it can get on top of you when you’re juggling work, motherhood, a marriage and anything else. But now, I’m working out every single day and I’m doing lots of things that I want to do. I have the evenings free to go out and that is still quite a novelty.”

With 4am starts behind her, Fiona can now hold down an exercise routine and stick to a healthy diet, which she believes is paying off: “I go running in the mornings now. During GMTV, I didn’t have the chance to do that. I was always tired and I guess when you’re tired you turn to junk food.

I’m not a chocolate person at all, but I found myself eating it all the time. My blood sugar levels went overboard.”

Being a woman who finds health and fitness a priority, Fiona finds her early morning jogs a release from all the demands in her life. Still a very busy working mother, she may have the evenings free, but there is a factor of her life that she must always consider...her father.

After the death of her mother, who also had Alzheimer’s, Fiona was left shocked by the diagnosis of her father’s early signs of the same disease. Determined to give him the best possible support, she now works her time around his needs.

“In terms of time, I always have to consider my father and integrate him into my work. I can be spending the whole weekend with him, which means I’m away from my children and away from a nice relaxing weekend,” she explains.

Like Fiona, many women handle busy lifestyles which can be hard work, but all that she recommends is that you take time out for yourself. “If you possibly can, make time for yourself, even if it’s only an hour a week. It clears your mind,” she says. “When you’re worked up and stressed all the time, you don’t ever see time for yourself. Remaining physically and mentally fit is important.”

Fiona finds her 20 minute morning jog is her way of having ‘time out’. “I take 20 minutes every morning and it really does help. It’s true what they say about endorphins. They really do lift you up, putting you in a better mood all round.”

But it’s not just running that keeps Fiona fit. Looking back over the last couple of years, she thinks she wasn’t as healthy as she could have been. Realising this, she employed a personal trainer to get her fitness in gear. “Personal trainers help a lot,” she says. “When you’re obliged to meet someone, it makes you do it. I’m not very good at making myself do stuff. When I have someone waiting on the doorstep, I don’t have much choice but to go and that’s what I like about it.”

If personal trainers appear expensive, Fiona has a truthful motto that she believes in: “They are pricey but what you spend on an hour’s training, you’d spend on a couple of rounds of drinks and that’s not doing you any good. It’s investing in your body and what better thing could you invest in?”

So, how does she fit all this into her manic lifestyle? Well, she does admit it is hard finding the time to fit training in around everything else. “It does go to pot sometimes. It’s hard to juggle it when I’m working. When my trainer is free, I’m usually working. I find it’s best when I do it in the morning.

It’s much better. You get out of bed, shove some clothes on and you go out. Then it’s done and you can get on with the rest of your day.”

Listening to all this, it may seem hard to believe this is a woman pushing 50. But age, for Fiona is, quite simply, just a number. “I’m not going to give it any thought what so ever. When I turn 50... I do. Age doesn’t matter to me. You shouldn’t have to act differently or give anything up; there just is no reason to,” she says.

“I don’t want to be one of those women that bang on about age. Men don’t go on about it. In television, men can go on forever, but in other workplaces they too get considered as too old. It happens to men too, it’s just for women it seems more obvious in show business,” she explains.

In fact, Fiona believes women of a mature age have many fantastic qualities that a younger woman may not have gained yet. “Wisdom and experience are obvious qualities. I think I look better now than I did when I was younger. I’m much happier about my image. You grow into your looks when you get older and you learn to love yourself. I believe older women are far more confident. Along with their wisdom, I enjoy being in the company of an older woman,” she says.

“If you have people who love you in life, you should never worry about age. I’m fortunate enough to have a great family. Maybe if I was on my own and looking for someone out there, I’d probably think I have to do this and that. But if you have people who love you that’s all that matters.”

To remain feeling fit and healthy, Fiona follows simple rules, and despite appearing on television, she tries to never let image become an issue. “If you feel good about yourself that’s all that matters,” she says. “Although you are under scrutiny with your looks when you are on T.V, you do sometimes have to consider your appearance. But if you eat healthily, exercise and drinks lots of water, that’s good enough.”

Although not all women ooze confidence, it doesn’t mean you can’t find it and Fiona definitely believes it can flourish by keeping fit: “When I feel physically fit, I feel a whole lot better about myself and that shows. You can wear what you want. I’d still wear something I would have worn ten years ago. Obviously nothing too ridiculous like miniskirts, but you can still wear funky stuff. I mean, look at Vivienne Westwood for example. You don’t have to start dressing like you’re older because that just ages you.”

Fiona’s new energy is reflected in the projects she is currently involved in. “I’m doing loads of stuff. I’m off to Africa soon with Specsavers and VisionAid to open an eye clinic out there. I love the country and I’m really looking forward to it. I am also working on a program for ITV, which is about the story of Christmas. I will also begin filming in January for Sky, working on a series about the armed forces. And on top of all of that, I have just signed a book deal too!”

Sounds like a fantastic mixture and Fiona could not be happier: “I’ve got my life back and it’s so lovely,” she says.

Although she is incredibly fit, healthy and content, there is only one element of her life that she believes makes her who she is: “Fiona Phillips is her family. That is all you need. You can have all the friends in the world but no one loves you like your family and you don’t love anyone else like you love your family.”

“I don’t care what else there is. Without family, the world would be a very lonely place. Yeah, you might have the best job ever and people will say you’re mad for giving it up. But, when you’re tired all the time, you’re not enjoying life and it’s simply just not worth it.”

With Fiona feeling more positive than ever, it shows that confidence and balanced lifestyles can make all the difference. Adjusting areas in your life may be risky and difficult, but Fiona has proven that those differences can pay off in the end.

Food for thought One week brussel sprouts are the best thing ever, the next it’s goji berries. So what are we to believe about food?

You would be forgiven for being totally confused about so-called healthy eating. With so much discussion around what we eat, what really is the truth? Do carbonated drinks really contain chemicals that cause cancer? Does chocolate boost metabolism and can a glass of wine a day actually make us live longer?

Nutritionist Wendy Burely believes that what you read about foods can be true - but only if you take on board the information correctly. She says: “To an extent, there is general research to back up many of today’s claims. However, it should also be remembered that very often research is funded by food manufacturers, so can be ‘tilted’ in a predestined direction to give the required message.”

Whilst all these fabulous discoveries about certain foods are surfacing, it is vital that you follow very strictly what these experiments claim. “A glass of wine a day could maybe help you live longer if only one glass is drunk and not three as there are important nutrients in grapes which can affect health in a positive manner,” Wendy says.

Some of you may be jumping for joy to hear this from a qualified nutritionist, but Wendy does believe that the best way to consume nutrients is to eat the actual food. “I would certainly say that red grapes, if organic and not treated with chemicals, could be more effective than a glass of wine.

It is just more sensational to suggest wine is good for health,” she says.

Necessary nutrients So, what is made known about food can be true. However, whatever the claims are, not everyone is affected in the same way. Age can be a common cause for this, as the body does change when it matures. Changes such as bone density, muscular strength and greying hair are obvious examples, but in regards to nutrition, metabolisms have a big part to play in the role of ageing.

Slowing metabolisms are a very common cause for weight gain, especially during the menopause, as this is a time when your body begins to change. But, despite the speed reduction of burning foods, there are certain products that can help boost metabolisms.

Grapefruit glee!

Grapefruit is renowned to be a metabolism buster. It has been proven that the fruit reduces insulin levels. This helps kick start your metabolism and contributes to weight loss effectively. In fact, grapefruit has been highly recommended over the years, so much so, many of you might remember the grapefruit diet.

However, looking further into this eating regime it becomes apparent this particular diet acts as a crash fast, and appeals to those that want to lose large amounts of weight quickly. In the long run it is a highly ineffective diet and does not certify to keep weight gain at bay.

But, to give your metabolism a helping hand, grapefruit does have positive effects. The only set back is that it can interact with medications. This is due to the fruit juices working with the liver, which is the organ that absorbs medication. If any medications are involved in your diet, it is best to consult your GP before considering grapefruits.

Soaring pressures?

As well as metabolisms changing in later years of life, blood pressure is also a common part of the body that gets disrupted.

High blood pressure affects around 40 per cent of the adult population in the UK. Common causes for this illness are normally narrowed down to lack of exercise, poor diets, obesity and heavy alcohol consumption. But another common cause is age. Unfortunately, it carries no symptoms so it’s vital that blood pressure is checked regularly.

Food is an easy solution to help blood pressure levels and it is just important to know what foods actually work.

Avocados are known to prevent high cholesterol when regularly eaten. Although old wives tales suggest they are bad for your health due to their high fat content, avocados are very beneficial to the body. Wendy agrees: “Avocados are a very positive food, which contain monounsaturated fat, which is very beneficial to your health. Look at the Mediterranean population for example. There are lower incidents of heart disease due to the high intake of monounsaturated fats in those areas.�

Whilst it is important to keep saturated fats to a minimum, the monounsaturated fats in avocados are actually a great source of goodness. Their high levels of potassium also help sustain healthy blood

pressure levels. If you are not a big fan of this fruit, olive oil, sesame oil and almonds contain high levels of monounsaturated fats too.

Sensitive skin?

We all know our skin is never going to remain elegantly soft, so as much as we try to resolve dryness and wrinkles, there are some great and effective tips to promote radiant skin.

“It is essential to keep the body hydrated,” says Wendy. “Drinking lots of water and maintaining reasonable fat content helps your skin dramatically. Increasing your intake in vitamins E and D are also highly recommendable.”

But is food better than all those creams, facial masks and oils we are so fond of applying?

“I do believe it is better to consume products for your skin rather than rub them in. However, if the skin is already dry, tired and wrinkled, then external application is fine. The important thing is to avoid the obvious, such as alcohol, coffee and smoking,” says Wendy.

Supplement boosts While all these revelations about food are an on-going event, there are supplements that provide nutrients in a handy tablet. Dorothy Martin runs her own health store, Naturally Healthy, in Southampton and has 17 years of knowledge and experience in this field. She knows everything in the world of vitamins and believes that supplements provide far more than food.

“Farm land is so fertilised nowadays that so many nutrients in food are lost. Supplements provide all the goodness you don’t get from food that the body needs,” she says.

However, just like food, mistakes can still be made with vitamins too.

“A lot of women assume calcium helps bones – which is does. However, a lot of people don’t realise that for it to be absorbed by the body, vitamins D3 and K2 need to be combined with it.

Without this, the calcium just floats around the blood stream,” explains Dorothy.

This can be a common mistake for lots of supplements. Omega 3 is another popular vitamin that gets wrongly used. “Again, for Omega 3 to work it needs to be combined with Omega 6. They both need to be balanced to provide the nutrients that help skin, mood swings, joints and brain functions,” says Dorothy.

In terms of what vitamins women should take, Dorothy strongly recommends a multivitamin to everyone: “A really good multivitamin is very, very important. They provide all the essentials for the body and can be bought in tablet or liquid form.”

If you want to look further into targeting certain areas of your health with supplements, it is always best to visit an independent store. These stores are more likely to provide in-depth information about products and find the most suitable supplement for you.

Remember, don’t be fooled!

Revelations about foods are ongoing, but it is always good to remember that most foods aren’t bad for you; if they are eaten in healthy proportions. Yes wine isn’t the best thing for the body, but an odd glass here and there won’t hurt. Chocolate is an obvious supplier of saturated fats, but dark chocolate, which is rich in antioxidants, is far better for you. As for carbonated drinks, they do contain various chemicals, but again if consumed on occasions, they won’t be a threat to the body.

Health is incredibly vital and changes throughout our lives, so it is always best to consider what foods will help boosts things that are beginning to change.

“When women age, they should begin to think about changes and be prepared for them. With things such as deterioration of the brain being so widespread these days, it is better to concentrate on oily fish and wholemeal foods instead and avoid low fat, fad diets,” Wendy says. “However, what is important is that we enjoy life and the foods that we eat.”

If you want the best advice on foods, The Food Standards Agency is one of most reliable sources and their website, www.eatwell.gov.uk, can be accessed by anyone.

At the end of the day it is always important to take your own body into consideration and believe what you think is right for you. Forget what you read online or in the paper. Sometimes, it may be better to go with your gut feeling.

Fulfilled Femininity Bodies are always changing, so why should the menopause be such a drama?

When it comes to the menopause, many women are filled with dread. The end of periods can often feel like femininity has been entirely eradicated from our bodies.

However, worry and apprehension is never a way to look at this time of your life. For something that can happen to women of any age, it should be embraced as a new chapter of living. Follow our tips and advice on how to handle your menopause and realise it’s not the end of an episode; it’s just the start of a new one.

In the UK, there are 12 million women currently going through the menopause and their experiences will vary widely. Hormone expert, Kathryn Colas, founder of simplyhormones.com believes that 75 per cent of them will be experiencing distressing, debilitating symptoms.

Menopauses happen when a woman’s body stops producing eggs. As the body produces eggs, the ovaries work to produce oestrogen. Once eggs have stopped forming, so has the level of oestrogen in your body, which causes disruptions in the menstrual cycle.

Despite the endless list of symptoms that can occur, there are lots of ways to improve the menopause. Whether you suffer more hot flushes than restless nights or it has a larger impact to you emotionally or sexually, there are ways to relieve these features.

Common resolution The most common prevention for the menopause is Hormone Replacement Treatment (HRT). This remedy is very popular among menopausal women as it replaces some of the hormones that the body lacks during this time.

The treatment involves a combination of oestrogen and progesterone. The latter’s main importance is to stop cancer risks, as oestrogen on its own can cause this. This treatment is known as combined HRT and is the most common HRT option. It has become popular over the years, as it helps eases some of the troubles and annoyances the menopause brings; like hot flushes, restless sleep and weight gain.

HRT is a gradual process and does not provide an immediate effect on the body. It can be consumed in various forms such as tablets, skin patches, gel or implants and is recommended to be taken over a period of two to three years.

But, whilst this helping hand seems ideal, there is a lot of information about the drug that should be considered. Although it is said to be an effective substitute for the hormones that are lost during the menopause, there are many positives and negatives to consider.

The benefits The main advantages are that it reduces a lot of the problems that arise during the menopause, including the most irritable and interfering symptoms such as hot flushes and night sweats.

“It definitely stabilises a number of symptoms and can help make a woman feel ‘normal’ again and sometimes you can forget what ‘normal’ is,” Kathryn explains.

There are also long term benefits too. Risks from osteoporosis are reduced and with combined HRT so is the risk of colorectal cancer. Urinary incontinence is also decreased.

So, HRT sounds like a good deal? Well, it certainly can be for some.

Eve Macdonald, 57, has been taking HRT for four years and believes it has helped her tremendously, especially as she had suffered severe menopausal symptoms.

“Life was becoming intolerable for me and my family as my mood swings were very bad. Hot flushes were occurring every hour and I had little restful sleep due to night sweats. They were so bad I had to change my bedding everyday because it was wet,” she says.

Desperate to cure her problems, she decided to try HRT, despite her GP advising her not to. “He said to me how bad HRT was but, my quality of life was very low and I had tried everything else,” she explains. “I insisted on HRT, but I have promised my GP that every year I have a six month break to see if my symptoms have reduced.”

The problems Although Eve and other women choose to take HRT, it is vital to have a good think about the risks involved.

Though the good part of HRT looks fabulous, there can be side effects, which can vary for different women. Periods as well as already being irregular can become far heavier. Water retention can build up along with your weight and some women suffer from tender breasts.

For Eve, her doctor prescribed a low HRT dose and she says it still helps a lot: “Although I am on a very low dose my night sweats are gone and my hot flushes have reduced to virtually nothing. I do still get mood swings, but rarely.”

Not only can these problems occur but it also increases the risk of breast cancer, endometrial cancer, gall stones and heart disease. “HRT was denounced as a pre-cursor to breast cancer a few years back. But it is probably the most well known remedy, despite receiving knock backs,” Kathyrn says.

“But if you were to read about the side effects of the Pill, HRT is probably the sweet grandmother of these drugs.”

It is important to come off HRT at certain periods to give the body a break. It is also worthwhile considering other menopause products if these diseases run in your family.

Despite all these setbacks, HRT could still work for you. If you have tried lots of other methods and nothing is working, it might benefit you to visit your doctor and see if you are able to begin a course of HRT. What are the alternatives?

Steering away from medical remedies, there are various herbal supplements that have positive effects on menopausal symptoms. When you walk into a health food store, you are bound to find several products claiming to aid women during the menopause and there are a few that have proved to be strong competition for HRT. Sage is said to be a good herbal supplement. This is popular with cancer patients, who take droplets daily to reduce hot flushes. Another popular, natural source is Red Clover. This alternative is safe and has proven to be very effective on some women.

Self employed mother-of-two Anne Brogden, 52, swears by it: “It took away all of my stresses. It made me a lot calmer and my headaches never seemed so bad. I decided to avoid HRT as I wanted to take the natural route of the menopause and Red Clover did it for me.”

Red Clover, however, can be very expensive to take and unlike HRT, is not available on the NHS. On average the price of a bottle containing 100 capsules will cost between £13 to £15, depending on the brand. Daily doses can also vary depending on the amount of Red Clover provided in tablets.

Black Cohosh, another herb popular with menopausal women, is cheaper. For around 100 capsule bottles, it can cost between £6 to £10, again depending on where you shop. The only down side with Black Cohosh are the contradictory side effects it can have on your health. Studies have shown that this remedy can lower heart rates as well as cause nausea, diarrhoea and dizziness. If you do suffer from heart disease, or if it runs in the family, it is recommended you avoid this herb.

However, if you are considering Black Cohosh, it is always best to consult your GP and see what’s best for you.

To see what herbal remedies could work for you, Kathryn recommends seeing a professional herbalist as they will be able to advise the best supplement for individuals. “I always recommend professionals. Whilst herbs are easy to get hold of, it’s whether or not you get the correct quantity and quality of that product,” she says.

For more information on menopause remedies, there are some great websites which provide brilliant information on HRT and herbal alternatives. Embrace The Change (www.embracethechange.com), Menopause Matters (www.menopausematters.co.uk) and Herbal Menopause (www.herbal-menopause.com) are great examples that you should visit if you are thinking of taking control of your menopause. After all, we should all be able to fulfil in life and there is no reason why the menopause should prevent that.