y op C y e
r ta om en ke H
m pli se Ta m Co lea P
Look after your mouth to live longer Make arguments good for your Relationship Watercress is great for athletes
Fab foods for runners Why you shouldn’t tell anyone your goals
Foot
Health Focus on
wellness nutrition // wellness debate // relationship wellness // emotional wellness
editor’s note
the gateway to living well
Editor-in-chief Dr Sarah Brewer Project Director Michael Kitt Advertising Sales advertising@yourwellness.net Art Director Nilesh Parab Graphic Designers Rekha G Bisht Mandar Asabe Staff Writers Dr Arjita Kumari Francine White Jenny Catton Kieran Ball Steve Miscandlon Tracy Morton
Dr. Sarah Brewer It’s easy to take your feet for granted, so this month’s focus looks at how to pamper two of the hardest working parts of your body. Elsewhere, we look at how to have a good argument, and explore the wellness benefits of Sex. We investigate why you shouldn’t tell anyone else your goals, and show you how to attract wildlife into your garden. Our debate asks whether or not Fluoride should be added to drinking water, and we share some delicious watercress recipes. Yourwellness is unique in covering all aspects of wellbeing, from health and relationships, through fitness and family, to work and finances. What’s more, we also explore all the options available, from Ancient to Modern and Scientific to Holistic. If you enjoy reading this issue, look for similar articles and features at www.yourwellness.com. Why not tell your friends so they can also sit down, take a well-earned break and browse our pages. Until next month,
Editor PS.: You may notice these three symbols reflect which features relate to
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psychological,
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Welcome to �yourwellness� maga�ine. I hope you �nd it an interesting and informative read. Please feel free to take it home.
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Disclaimer | yourwellness is dedicated to providing useful, well researched information on every aspect of your wellness. We do not pioneer any particular therapy or school of thought, instead we offer all the options to allow our readers to make an informed choice. All our contents are not intended to provide medical advice or diagnosis of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical advice. Readers are always advised to consult their healthcare professionals prior to starting any new remedy, therapy or treatment.
contents
24
Discover your amazing creativity
28
Easy steps to improve your memory
emotional wellness 26 Why you shouldn’t tell anyone your goals
family wellness 31 Using the money advice service
34 How Children Show They Care
12 wellness focus on Foot Health
30 Look family wellness after your mouth to live longer
36 exercise wellness Fab foods for runners
42 relationship wellness
Make arguments good for your Relationship
04 wellness news 08 kitchen wellness 10 garden wellness
exercise wellness 40 The wellness benefits of yoga
relationship wellness 44 The Wellness Benefits of
Sshhh, you know what‌
wellness nutrition
Listening to music adds 19 minutes to your Workout
46 Watercress is great for athletes
wellness debate 52 Should Fluoride be Added
51
to Drinking Water?
54 wellness experts
Classic Watercress Soup
56 holistic wellness 58 wellness reviews 60 modern wellness 62 ancient wellness 64 scientific wellness
04
Do you have a bad bedroom habit? yourwellness.com
38
58
LUMO back
4
wellness
news Do childless women feel stigmatised? A new study reveals that many women of child-bearing age feel stigmatised for not yet having a baby – even if they plan to have children in the future. The research, by Infertility Network UK, reveals that family and friends usually represent the main source of pressure to have a baby, but 40 per cent of those interviewed said they felt too embarrassed to talk about fertility with friends and family. This may stop some women from seeking help for fertility problems. Current guidelines recommend that women aged up to 39 should be offered three full cycles of IVF, while those aged between 40 and 42 only have access to one cycle. If you are having difficulty conceiving, don’t leave it too late to seek help from your GP.
Feel the Beat! Listening to music could make you fitter by strengthening your heart and boosting your stamina through the release of brain chemicals known as endorphins. Interestingly, instrumental music with no lyrics was most beneficial as the words in music can cause negative emotions. During the study, 74 people with heart disease were split into three groups. One group was asked to exercise regularly for three weeks, another to exercise and listen to music, while a third group listened to music without exercising. The researchers were surprised to discover that even the group that did no exercise experienced health benefits, which must have resulted from listening to music. yourwellness.com
Women ARE better at multitasking A new report published in the BMC Psychology journal suggests that women are better at switching their attention rapidly between tasks. When test groups were asked to switch between tasks such as shaperecognition and counting, both genders slowed down and made more mistakes as the rate of task-switching increased. Women did better overall, however, taking less additional time to respond. This confirms what many already suspected - the average woman is better able to organise her time and switch between tasks than the average man.
- George Elliot
It’s never too late to become what you might have been.
Do you have a bad bedroom habit? A survey by bed specialist, Dreams, has revealed the truth about poor bedroom etiquette. Snoring tops the list of pet peeves, hogging the duvet comes in at number two, while a partner sleeping in the nude is, perhaps surprisingly, the third most irritating nocturnal habit. Add in fidgeting, passing wind and talking in your sleep, and it becomes understandable that 10 per cent of those surveyed claim they’d rather share a bed with their pet, than with their partner! On a positive note, many people seem to make productive use of their bedtime by reading, talking things through and making important decisions.
6
wellness
news In the Bag Although it’s environment friendly to take your own bags to the supermarket rather than using disposable plastic carriers, it’s important to ensure they are kept clean. Health experts warn that re-using shopping bags could harbour the bacteria that cause food poisoning. The greatest risk comes from carrying raw meat even if it is wrapped, the packaging can still spread bacteria. If a carrier bag has been used to carry meat, it should be thrown away afterwards. Soil from vegetables can also pose a risk to health. Experts therefore advise using reusable bags for items packaged in boxes or tins but to use separate, disposable carriers for meat and fresh vegetables.
Slowing down for your sweetheart A study from the Seattle Pacific University has found that men tend to slow their walking pace by around 7 per cent when strolling with a romantic partner. Your optimal walking speed is determined by a number of factors, including overall body mass and lower limb length, and you naturally fall into a walking speed that minimises energy expenditure. However because women, on average, are smaller and weigh less than men, they usually walk at a slightly slower pace. The research showed that men will slow their walking pace to match that of the woman they are walking with – but only when they are romantically involved. The same change of pace did not occur when individuals walked alongside friends of either the same or the opposite sex.
yourwellness.com
How Facebook may influence bad teenage habits Teenagers are exposed to potentially bad influences all around – from the school playground to television programmes and music videos. But the rise in the popularity of social media has created yet another source of peer pressure for teens to contend with. A team from the University of Southern California questioned 1,563 students aged 15 and 16 and found they were more likely to drink and smoke if they saw pictures of their friends doing the same on Facebook. What’s the answer? Lead by example – other research suggests that what parents say, how they act, and the values they teach their children, have an enormous influence on teen’s attitudes to smoking and alcohol.
Is food addiction real? Do you blame staying overweight on ‘food addiction’? Although a clinical condition known as ‘binge eating disorder’ does exist, it is extremely rare, affecting less than 3 per cent of obese individuals. Experts are concerned that some people may latch on to the concept of food addiction as an excuse, so that remaining overweight is ‘not my fault’ and ‘I can’t help it’. If you have a difficult relationship with food, and find it difficult to control your eating, it is important to seek advice from your doctor. Interventions such as psychotherapy or hypnotherapy may help you stick to a healthier diet and lifestyle.
- Winston Churchill
Success consists of going from failure to failure without loss of enthusiasm.
8
kitchen
wellness
The Ultimate Clean Soap Simplehuman’s brushed nickel, compact sensor pump (£34.99) provides soap at the touch-free wave of a hand. Perfect for sinks and countertops - no drip, no germs, no smudges left behind. Soap refills (£6.99 for 1 litre) available in moisturising lavender and fragrance free varieties. www.simplehuman.co.uk
Keep your bin as as can be
clean Everyone wants their kitchen to smell fresh with no nasty whiffs, but one of the biggest causes of unpleasant aromas is your kitchen bin. Used several times a day, bins quickly become a breeding ground for germs and bad smells.
Empty Regularly The easiest way to stop food waste from rotting in your kitchen bin is to empty it regularly. You may find it better to use a smaller bin that you empty daily, rather than a large one. Line the Bin You probably already use a bin liner bag, but also lining the bottom of your bin with cardboard or newspapers will absorb any liquids that seep out. Replace each time you empty the bin. Remember to Wash Give your bin a thorough wash at least once a week with hot water and detergent. Keep it cool Make sure your bin is away from sunlight or heat from your cooker. Clean rubbish only Rinse out cans and cartons before putting them in the bin to minimise waste and smells. If you have something particularly pongy, such as fish skin, crab shells or pet food, put these straight into your outdoor bin. For more advice about kitchen hygiene, visit: www.kitchenadvice.co.uk. yourwellness.com
10
garden
wellness
Attracting
Wildlife to Your Garden
Part of the charm of any garden is seeing a wide variety of wildlife. Many creatures will make your garden their home, from birds and butterflies to bees and hedgehogs. Of course some creatures are not as welcome as others – few gardeners are pleased to see snails, slugs and aphids, for example. But by attracting the right wildlife you can actually boost the health of your garden and even tackle the problem of unwanted pests.
Birds are great if you have problems with slugs and snails, as they eat these unwanted pests. It’s relatively easy to attract birds – all you need do is provide them with tempting food sources. Plant bushes with berries or put out bird seed to entice them. If you have children you can have lots of fun teaching them about different species of
birds. You could even keep a log of all the different birds you spot in the garden.
Butterflies make a beautiful addition to any garden, and with so many colourful varieties they are one of the world’s most popular insects. They are also important for maintaining the eco-system within your garden and for pollinating your plants. Many types of flowers attract butterflies, including buddleia, lavender, red valerian and sweet rocket. Bees are essential for pollination but sadly are in decline. Experts aren’t sure exactly why bee populations are suffering but do agree that if bees were to become extinct it would be catastrophic as so much of the food we eat relies on pollination. Help protect bees by
avoiding insecticides in your garden, and by planting bee-friendly plants such as comfrey, red clover and honeysuckle.
Ladybirds are the perfect answer when aphids attack your plants, as ladybird larvae eat them. Adult ladybirds are also great pollinators. Attract ladybirds by planting flowers that are rich in nectar – or buy a specially-designed ladybird house. You’ll find these available online or in garden centres. If you want to attract a wide variety of wildlife into your garden, it’s best not to use any artificial insecticides or chemical products at all. This might mean you need to research natural ways of dealing with unwanted pests – for example, using beer to trap slugs rather than using slug pellets.
For more ideas on different ways to attract wildlife into your garden, visit: homes.rspb.org.uk. yourwellness.com
12
focus - Abraham Lincoln
Be sure you put your feet in the right place, then stand firm.
Foot
Health Focus on
yourwellness.com
13
If you walk the average amount of 5,000 steps a day, you will clock up over 80,000 miles during your lifetime - the equivalent of walking three and a quarter times round the equator! While this may sound a lot, you should ideally walk twice as far for optimum health benefits are obtained when walking 10,000 steps per day. But what effect does all this strolling have on your feet? The benefits of walking, which include lower blood pressure, improved cholesterol balance, greater glucose control and weight maintenance come at a price. The downward force on each foot, with every step, is enormous. The heel of a woman weighing one hundred pounds can exert pressures of up to two thousand pounds per square inch as she walks. No wonder wooden floors are readily damaged by stiletto shoes. And because they wear high heels, women are four times more likely to develop foot problems such as corns and bunions than men. If you want to avoid foot problems, it’s advisable to wear heels that are less than 6cm high (2.4 inches).
DID YOU KNOW? Some Toe Curling Facts... •
The World’s longest toenails on record belong to Californian Louise Hollis. In 1991, each nail was approximately 15.25cm long.
•
Shoe sizes were created by Kind Edward II who declared in 1324 that the diameter of one barleycorn - a third of an inch - would represent one full shoe size
•
The average foot gets two sizes longer when a person stands up
•
The 250,000 sweat glands in a pair of feet produce up to 300ml moisture each day
•
The afternoon is the best time to buy shoes as the feet tend to be more swollen
•
The fastest feet belong to Usain Bolt who holds the 200m and 100m sprint records
3D X-rays are revolutionising foot health A new scanner at the Royal National Orthopaedic Hospital in Stanmore is set to transform the diagnosis and treatment of foot and ankle problems and may even influence shoe design in the future. Consultant orthopaedic surgeon, Mr Andy Goldberg, explains, ‘Traditionally, we have used 2D X-rays to diagnose foot problems but this only gives limited information. The new scanner allows us to clearly see how the foot and ankle looks and functions inside shoes fully weight bearing, and this will help us treat patients earlier to prevent long term problems.’ Mr Goldberg does not advocate a ban on high heels but advises wearing them in moderation. Indeed, Spice Girl Emma Bunton recently encouraged her Heart FM listeners to carry a pair of flats with them when wearing high heels, and Loose Women presenter, Carol Vorderman, recently moved to flats after a fall from high heels resulted in a broken nose. The new machine, CurveBeam’s pedCAT can scan both feet, standing in shoes or out, in less than 60 seconds, and can accurately diagnose conditions such as bunions, fractures, dislocations and arthritis. To see how
the 3D scan works, visit: http://www.youtube.com/watch?v=ykAo4DGCjxA The RNOH is the largest specialist orthopaedic hospital in the UK and is regarded as a world leader in the field of orthopaedics. The RNOH Charity Redevelopment Appeal aims to raise £15 million through support from individual donors, corporate partners, grant-making trusts, and fundraising events. yourwellness.com
14
wellness
focus
Best
Foot
Forwards Your feet are among the hardest working part of your body, carrying your weight for much of the working day. They contain a quarter of the bones in your body, yet they’re often neglected. Many common foot problems can be sorted at home with products available in pharmacies. DIY treatment should be avoided if you have diabetes, poor circulation in the lower legs or if there is an obvious infection around the nail, however. Instead, seek professional advice from either your doctor or a footcare specialist. To find a State Registered Podiatrist in your area, visit the www.podiatrypages.co.uk or www.feetforlife.org.
Problem
Pharmacy Options
Natural Approaches
Smelly feet occur when bacteria break down dead skin and sweat on the feet.
Use an antibacterial, deodorising foot spray. Buy insoles designed to neutralise odours. Dust feet and shoes with an antifungal powder.
Wash your feet at least once a day. Clean under toenails and remove rough, dead skin on the soles of your feet with a foot file or pumice stone. Use creams or powders designed to scent feet.
Verrucas are warts that get flattened into the sole of the foot when walking.
Apply salicylic acid solution/gel or plasters to dissolve hardened, infected skin. Or, use home-cryotherapy products to freeze the verruca.
Apply colloidal silver solution, vitamin E oil, the white juice from a dandelion or neat Tea Tree oil daily until the wart dries.
Calluses are hard, thick, patches of skin due to rubbing of shoes or abnormal pressure.
Metatarsal pads or soft insole inserts are available to help cushion painful calluses on the sole of the foot. Hard skin may need to be pared away professionally.
Soak feet in dilute chamomile tea. Gently rub with a pumice stone or foot file. Use a rough skin foot scrub.
Corns are calluses that form on a toe
Wear a corn plaster to cushion and protect the Clean with tea tree oil and apply aloe hardened area of skin. Corn wraps give even vera gel. Homeopathy: Try Lycopodium greater protection. 6c. three times a day for 10 days.
Athlete’s foot is a fungal skin infection that usually involves the 4th and 5th toes.
Apply an anti-fungal cream. Treat for at least 10 days after symptoms improve. Dust with antifungal powder to prevent recurrences.
Dry thoroughly between the toes - use tissue paper or a gentle hairdryer. Apply a dilute blend of tea tree, Neem Tree, Lemongrass and/or lavender essential oils.
Bunions develop as a bony outgrowth on the side of the foot, at the base of the big toe.
Wear properly fitting, wider shoes. Pads, bunion protectors and toe spacers help to relieve pressure. You may need a custommade orthotic device to straighten the big toe.
Apply an ice pack for a few minutes, then apply Aloe vera gel.
yourwellness.com
15 Problem
Pharmacy Options
Natural Approaches
Cover with a hydrocolloid gel blister plaster Blisters occur when rubbing separates layers of skin to form which soaks up fluid and forms a cushioning, healing, antiseptic environment. a fluid-filled bubble.
Do not burst a blister. Draw out fluid with medicinal honey gel (cover and change three times a day). Alternatively, dab calendula ointment or Aloe vera gel on an open blister.
Tired achy feet are inevitable after standing or walking all day.
Bathe feet in a solution containing Dead Sea salts. Moisturise with a foot cream/ butter afterwards, and why not trim your nails while you’re at it?
Treat feet to a luxurious soak in a bubbling foot spa. Supplements containing Red Vine Leaf extracts are helpful for aching legs and feet.
DID YOU KNOW? The term chiropody refers to both the hands and feet, so chiropodists often call themselves podiatrists if they specialise in foot problems.
Palmer’s Cocoa Butter Formula Foot Magic (£3.99) contains cocoa and mango butters to deeply penetrate even the roughest skin. Especially effective when applied at night and covered with cotton socks. From Superdrug, Amazon and www. feelunique.com.
Scholl Fungal Nail Treatment takes just 4 weeks to remove fungal nail infections. Simply file the nail surface once a week and apply the liquid once a day. Then, to ensure the fungus has grown out of the nail completely, continue to apply the liquid once a week until the damaged nail has completely grown out (up to 9-12 months). £18.37 from pharmacies.
Cocoa Butter Formula Heel Repair (£4.99) is a nomess stick applicator whose unique, solid formula quickly softens callused, hardened skin. From Superdrug, Amazon and www.feelunique.com.
MuLondon’s White Chocolate Elbow, Knee and Heel Cream with Coconut Butter, Jojoba Oil, Rosemary, Vanilla and Cocoa Extracts smells good enough to eat! Melt between hands and rub in to moisturise, protect and soften skin. Do this after a bath, once a week and you’ll wonder how you ever lived without it. £19 from www.abeautifulworld.co.uk.
Herbfarmacy’s Luxury Foot Cream contains healing Comfrey and pain-killing Hypericum herbs to banish aches, re-vitalise your feet and uplift your mood with Spearmint and Lavender essential oils. Ideal for cracked heels, dry, tired aching feet, and can be used as a cream for foot massage. £11.85 from www.herbfarmacy.co.uk. From Superdrug, Amazon and www.feelunique.com. yourwellness.com
16
wellness
focus For happy and healthy feet, Carole suggests:
Do you have
flat feet? Babies are born with a pad of fat filling the longitudinal arch of their feet so all children have flat feet until around the age of three. Sometimes flat feet persist due to developmental problems with the ligaments, muscles or bones, but adults can also develop flat feet in later life due to fallen arches. This may be triggered by gaining excessive amounts of weight over a short period of time, or by the effects of pregnancy hormones which loosen ligaments in preparation for childbirth. Research from the University of East Anglia shows that women who wear high heels are at greatest risk of developing flat feet and other foot problems. According to Dr Graham Riley, high heels that do not properly support the feet cause tendons to weaken. He also warns that women who wear heels are particularly at risk if they spend large chunks of the day standing up. High heels alter posture and increase pressure on the
yourwellness.com
ball of the foot and the sesamoids (tiny, pea-sized bones under the big toe). Repeated wear is already known to strain the hips, knees and thighs, as well as increasing the risk of conditions such as osteoarthritis, hammer toe, back problems, bunions and corns. These common foot problems are preventable and sometimes reversible with proper care for your feet. Podiatrist Carole Andrews says, ‘You need to think about the muscles and joints in your legs being like a system of pulleys. When one part of the system is playing up, it affects the whole system. That is why, if you have a painful foot, it can affect the way you walk which then affects your hips, knees and even back. One of the ways to help strengthen your feet is by stretching your foot muscles. This can be done with the help of targeted exercises, massage or using specifically designed toe stretchers.’
• For everyday use, keep heel heights to about 4cm and vary shoes. If you are on your feet all day reduce to a 2cm heel. •
If you do wear high heels save them for special occasions, especially backless shoes which force your toe to claw while you walk.
•
To keep your feet fit and flexible try circling your feet ten times in each direction, keeping your leg as still as possible. Or, try to pick up a pencil with your toes.
•
Exercise feet at home by walking about bare-footed on safe flooring.
•
Use a foot file, emery board or pumice stone to keep hard skin and calluses at bay
•
When buying shoes check there is enough room to wiggle your toes.
•
If standing all day, try to move about or flex the feet up and down.
•
Put your feet up – 10 minutes after a long day helps circulation.
•
To refresh feet, roll a tennis ball or golf ball under the sole of your foot.
•
Use sunscreen – don’t forget to apply sunscreen to feet.
•
Apply lotion or oil to your feet to keep the skin moist and subtle.
18
wellness
focus - Theodore Roosevelt
Keep your eyes on the stars, and your feet on the ground. Toe Stretchers (£14.95 from www.jdharris.co.uk) is a simple gel-filled device that gently works the toes apart to stretch the muscles of your feet. Toe Stretchers can help treat foot pain, bunions, hammer toe, flat arches and painful soles (plantar fascia problems). Benefits include correction of bone, tissue and cartilage misalignments, reduced foot pain plus improved balance and posture. Simply place your toes into the holes and wear them while relaxing for 10-15 minutes.
High heels may even cause arthritis! A new study from the Journal of Biomedical Engineering and Technology has found that women who run in high heels are at more risk of knee and hip-strains which could lead to future osteoarthritis of the knee joints. Although the women were tested in the laboratory, Carnation Footcare podiatrist, Dave Wain, comments, ‘It’s no surprise to hear the high heel is bad news for your feet. As they are here to stay, it’s never been more important to limit the damage and help prevent serious foot problems and injuries later in life. Our brand new Powerstep Slender Fit has been designed with just this in mind and is a must for those who love their heels.’ The Powerstep SlenderFit Fashion Orthotics are designed to fit in most women’s fashion shoes including high heels, wedges, pumps, boots, sandals and more. Similar to custom-made orthotics, the unique `S` shape shell cradles the heel and provides full arch support in any shoe. Built-in metatarsal cushioning under the ball of the foot helps alleviate pressure for increased comfort and protection. The anti-microbial top fabric also protects against odour. Available in four sizes to fit women’s shoe sizes 2.5 to 8, they are easily transferable from one pair of shoes to another.
£33.50 from www.firstaidfast.co.uk.
How to solve that ingrowing toe-nail An in-growing toe-nail develops when a spike of nail formed by poor trimming starts to grow into surrounding flesh. This triggers an inflammatory reaction with redness, pain and swelling. Infection is common, too. It is associated with trimming the nails downwards at the corners, rather than straight across, and with wearing tight-fitting shoes. It most often affects the big toes and is often bilateral. A mildly in-growing toe nail can usually be treated quite easily at home. Bathe the foot in a warm, diluted antiseptic solution for 15 to 20 minutes to soften. Then, carefully tuck a small wisp of cotton wool under the ingrowing corner of the nail using a blunt pair of scissors. This acts as a cushion to push the tender flesh away from the nail and allow it to grow out normally. Every day, remove the old piece of cotton wool and tuck in another wisp. To help prevent ingrowing toenails, avoid picking your toenails, and trim nails straight across. Although some people advise cutting a small V in the centre of the nail’s leading edge, this may catch on socks/tights and is not that helpful. Wear comfortable shoes that don’t pinch your toes.
yourwellness.com
20
wellness
focus
Sit back, relax, and enjoy a therapeutic foot massage
To find a practitioner in your area, visit www.aor.org.uk or www.britreflex.co.uk. yourwellness.com
Reflexology is an ancient technique believed to date back over 5000 years in China and ancient Egypt. Reflexologists believe that points on the feet correspond to other distant parts of the body, relating to organs, structures and the way these function. These points, known as reflexes, are arranged in such a way as to form a map of the body on the feet. The right foot corresponds to the right side of the body, and the left foot to the left side of the body, with reflexes positioned on the soles, upper foot, toes and ankles. Reflexology involves massaging the foot reflexes to relax the body and mind and improve circulation. Practitioners believe this helps stimulate the body’s natural healing powers and promote well-being. During a session, your feet will be examined then all areas of the foot will be massaged with firm thumb pressure. The therapist can treat a specific problem in a particular part of the body by applying pressure and massaging the reflex points that correspond to that area on your foot. This is thought to stimulate nerve endings which pass from the feet to the brain and out to the related part of the body to relieve symptoms. While massaging your feet, the therapist may identify areas of unusual tenderness. By assessing where these areas occur on the ‘foot map’ of the body, the therapist can pinpoint which part of the body relates to the tenderness. He or she can then work on the tender spots with tiny pressure movements to help relieve any problems in that part of the body – even if you are not aware of any problems at the time. Reflexology is helpful for a number of problems, including migraine, hormonal imbalances, PMS, breathing disorders, digestive problems (eg constipation), circulatory problems, back problems and the effects of stress. It is said to work best for disorders of the internal organs and for stress-related problems such as headache. Reflexology has also been used to help with pain during labour and to stimulate weak uterine contractions. Some research has suggested that reflexology can shorten the length of an average labour by as much as half, as well as reducing the need for pain relief. Full treatment usually lasts 45 to 60 minutes and at the end of each session you will usually feel warm, contented and relaxed.
22
wellness
focus
feet
Treat your
Foot Spas are firmly back in fashion – partly because home pedicures work out a lot cheaper than high-street versions, and partly because they really do pamper away aches and pains at the end of a long day. Why not organise a bring-your-own foot spa evening with girlfriends and bathe your feet, massage in cream, trim and paint your nails while watching a good film? Scholl’s new, upgraded Pedicure Foot Spa slows the rate at which the water temperature cools so you can fully relax while enjoying a relaxing spa massage for longer. Supplied with nine pedicure implements, including pumice stone, nail brush, cuticle scissors and emery board. £29.99 from Boots.
The latest foot spas offer magnetic therapy along with a warm soak. The Beurer FB25 Foot Spa with Magnetic Field Therapy has 16 integrated magnets to help ease pain. The vibration and bubble massage features can customise your treatment, or you can choose a dry foot massage for a quick alternative. Relaxes you from head to toe by targeting the pressure points on which reflexologists focus. £54.99 from Amazon.
The Beurer FB50 Luxury Foot Bath Spa With Water Heater offers five heat levels, 35 – 48° C, to get to your ideal temperature. The motorised pedicure attachments will keep your skin looking and feeling smooth, and the three therapy styles - vibration massage, bubble massage and infrared light therapy - will leave you feeling relaxed and pampered. A dry foot massage is also possible. £109.99 from Amazon.
yourwellness.com
24
emotional
wellness
your
Discover
amazing
creativity
- by George Hardwick
- Judith Orloff
How you react emotionally is a choice in any situation.
yourwellness.com
25 You know what’s amazing? You. There are more than seven billion humans on planet Earth and not one of them has the same fingerprint as you. So what? Well that’s the big question. You could choose to believe that having a unique fingerprint is just another reminder of how lonely and insignificant you are in such a huge world. Or... you could choose to be wowed. You could take a moment to look at all the richness of life and be wowed that you are unique among all of it. I have just one question for you: which interpretation would make you feel more joyful and alive? I’m hoping that since you’re reading Yourwellness, you chose the latter. Brilliant. You really are amazing. Sadly, so many amazing people spend far too much of their time doing decidedly un-amazing things. Perhaps that describes you a little more than it should. Maybe the following sounds a little too familiar: you work a job you don’t enjoy, to buy things you don’t need, to impress people who don’t really care about you. You’ll be glad to know that no matter how closely the above may or may not describe you, there is another way. A way where each day you can be more of your true, unique, amazing self. Another meaning you could choose to take from the fact you possess a one in seven billion fingerprint is that you have a unique contribution to make, a unique gift to share with the world. The question then, is how do you discover yours? After a decade of research, I believe two words sum up the answer: creativity and inspiration. One of the things that separates humans from our nearest animal ancestors is the incredible scope of our creative abilities. From artists and archaeologists to Zen masters and zoologists, the human species has mastered an unbelievable number of crafts, and made the world a more rich and fulfilling place as a result. Your unique fingerprint is a reminder from the
universe that you have a creative gift that must be shared because, quite simply, there is no one alive who can share it the way you can. To find out what your creative gift is, you need to do only one thing: follow your inspiration. What inspires you? What brings you alive? What could you happily spend hours doing? These are some of the key questions you must ask if you wish to tap into the creative genius that lies within you. Unfortunately, so many of us have been conditioned to ignore such important questions because they are for hippies and dreamers, not for people with real jobs and real problems. Such a mindset misses one very important point: that creativity is the force which transforms problems into opportunities, and therefore the more time we can spend developing our own creativity, the better we will be able to rise to the challenges life throws at us. You may feel that even if you know what inspires you, and you’d love to be doing something else, right now, you simply haven’t the time. Rather than fight it, just start tiny. Let me give you an example. Three years ago, I decided I wanted to improve my written poetry. As well as being an author and creativity expert, I’m also a performance poet. I wanted to raise the standard of my written poetry up to the same level as the pieces I performed. However, I was extremely busy at the time, so I made a promise to myself that before I did anything else each morning, I would write at least one poem. Even if it was only two lines long, I would make sure I’d written something. On average this daily practice took no more than 10 minutes a day, but by the end of six months I’d written so many
poems that I was able to put them all into a book. That is how powerful your unique creativity can be. Just ten minutes a day could be enough to bring something into the world that brings pleasure to millions. So if you love baking cakes – bake more cakes. If you like making mini-movies on your phone, make more mini-movies. Ask yourself what inspires you, and then do it, even for just ten minutes a day, because whatever it is... it’s why you’re amazing. George Hardwick, is the author of ‘Creative Uprising’ (£12.99 Panoma Press) which is available on Amazon. For more information visit: www.georgehardwick. com. George has recorded a video poem to accompany this article at www.youtube.com/atch?v=PeOq_8_lZSo.
yourwellness.com
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emotional
wellness
Why you shouldn’t tell anyone your goals It’s tempting, when you finally decide what you want in life, to go straight out and tell everyone – and many people suggest this is a good thing to do. But according to Jessica McGregor Johnson, author of The Right T-Shirt it’s NOT a good idea. Don’t do it. Why? Because these are heart-felt goals that are tender and get crushed all too easily. Your goals need to grow in a protected environment for a while until they’re as strong as a bamboo shoot and, whatever happens, they will spring back. Some friends look like supporters but at the first sign of adversity will say, ‘Don’t worry, you tried, you can give up now.’ And they don’t say
that because they don’t love you, but because your goals challenge them. Then there are the out-and-out enemies who are always negative, no matter what idea you come up with. These will shoot down an idea before you’ve even finished the sentence. Don’t share your goals with them, either. So if you can’t tell everyone, who can you tell? Your cheerleaders. These are the people in your life who always stand by your side, cheering you on with great big red pom-poms in both hands. They will help you stay strong if you flag along the path to achieving your goals. So pick the people you share your goals with carefully. Your coach is always your
cheerleader, as is an accountability buddy. This is someone you enrol. Someone you trust to keep you going. Eventually, you will find a point where you are so committed to your goal that it is strong enough within you to share. Then you can tell your goal and dreams to whomever you want and nothing will put you off. You will be so full of enthusiasm and passion that it’s catching. People start to get ideas about how you can achieve your dream. By nurturing your goal until it gets to this place of clarity and passion you will be giving yourself the best possible chance of success and nothing will hold you back.
Jessica McGregor Johnson is the author of ‘The Right T-Shirt’ www.jessicamcgregorjohnson.com. yourwellness.com
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family
wellness
- by Elizabeth Roddick
Easy steps to
improve your
memory
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29
Have you ever been talking to a friend and seen someone walking towards you that you know very well, and will have to introduce, but can’t remember their name? You remember faces rather than names because your mind thinks in pictures. The following tips may help improve your recall of names. Eat brain food Omega-3s are important for ‘brain’ health, and are found in oily fish, green leafy vegetables, flaxseed and walnuts. Increasing your omega 3 levels may help to combat early stages of memory loss. B vitamins are also beneficial and are found in fish, red meat, cheese, eggs, green leafy vegetables, fortified cereals, yoghurt and milk. High blood levels of the amino acid, homocysteine, is associated with Alzheimer’s disease and research using high doses of folic acid, vitamin B6 and vitamin B12 have been shown to reduce this substance. Vitamin D may also have a protective effect from brain diseases such as Parkinson’s, Alzheimer’s and schizophrenia. About 10 per cent of your vitamin D needs can be obtained from food such as oily fish, milk, egg yolk, yoghurt and cheese but the rest needs to be obtained from sun exposure or from supplementing. Avoid trans fatty acids found in some processed foods. Use your imagination
Dominic O’Brien has won the world memory championship on eight occasions and uses techniques to remember names that involves association, location and imagination. I’ll give you an example: Have you ever met someone that looks like someone you know? Say you have a lady cousin and meet someone that reminds you of her. The first thing you do in your imagination is put the person you met in a location that associates them with your cousin. Where does your cousin live? Is it a flat or a
house? Then, in your imagination, place this person at your cousin’s home. Your new acquaintance is called Daisy Forrest and so, using as vivid imagery as possible, think of this person covered in daisies standing in a forest in your cousin’s home. It’s fun and the bigger, brighter and more unusual you make your image, the easier it will become to remember names. Try it the next time you meet someone and they will be astonished when you later remember their name.
Stay physical
Regular exercise boosts blood supply to the brain so it functions better and is less susceptible to dementia. Research from the University of Pittsburgh School of Medicine suggests that walking six miles a week helps to preserve brain size in healthy adults. Elizabeth Roddick is an awardwinning NHS pharmacist and author of Call the Pharmacist, available from www.newlifehealthcare.co.uk, Amazon and Waterstones.
- Charles R. Swindoll
Each day of our lives we make deposits in the memory banks of our children. yourwellness.com
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family
wellness
Look after your mouth to
live longer Did you know that mouth inflammation increases your family’s risk of numerous health problems?
yourwellness.com
According to dentist Richard Guyver, people are often surprised when they discover the mouth plays such an integral role in their general health. ‘Many diseases are linked to the presence of (often hidden) inflammation in the mouth so it’s important to have an oral hygiene routine - toothbrushing, inter-dental cleaning, mouthwashes and toothpastes - and know the role that each of these can have.’ The way dental treatments such as fillings, implants, root treatments, crowns, hygienist care and fitting dentures are carried out can also have positive and negative effects on your general health. For family members with diabetes, mouth care is especially important not only does inflammation make it harder to control blood sugar levels, but diabetes itself increases the risk of mouth inflammation, creating a vicious circle that increases the chance of dry mouth, tooth decay, oral thrush and gum disease. In fact, having diabetes doubles your likelihood of having gum disease, and any worsening of gum disease in someone with
diabetes can be an indicator that kidney failure may follow. ‘There is substantial scientific evidence that dentists can have a positive impact not only on the early diagnosis of diabetes and the control of it once it is diagnosed. By reducing incidence of inflammation in the mouth, we can have a role in reducing the risk of people getting the condition in the first place. Mouth inflammation is linked with: heart and lung disease, diabetes, dementia, Alzheimers disease, pregnancy complications, cancer, osteoporosis, rheumatoid arthritis and erectile dysfunction. Richard Guyver is the author of Live Another 4006 Days And Improve Your Health With Dental Medicine and founder of The Diabetes and Dentistry Organisation www.diabetesanddentistry.co.uk.
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Money Using the
Advice Service
Independent financial advisors can give you great advice about the best mortgage deal, savings plan or how to invest in stocks and shares, but for more day-to-day affairs – such as what to do about an unexpected bill, or even just handling a household budget – who would you talk to?
The government’s Money Advice Service has gone from strength to strength since its launch in 2011, and provides a wealth of online resources, direct advice via a live online chat and a telephone helpline. It’s even possible to arrange to speak with an advisor face-to-face. The service offers free, unbiased advice on every financial situation in which you might find yourself, from getting married, having a baby or moving home, to dealing with redundancy, divorce or a death in the family. Although the service is indirectly funded by financial sector companies, you are assured of entirely independent advice and support, no matter what your circumstances. In the words of the service’s first chairman, Gerard Lemos, ‘We’re not here to sell people anything and we won’t charge anyone – we are here to help people take decisions about their money and plan for a better future for themselves and their families.’ Find out more by visiting www.moneyadviceservice.org.uk or calling 0300 500 5000.
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family
wellness
How
Children Show They Care Every child loves their parents instinctively almost from the moment they’re born, but it’s sometimes easy to take those little signs of love for granted, especially during those more trying moments with your child. Here are seven ways your child shows they love you.
Tantrum time Your child might appear to hate you when they’re throwing a tantrum but, very often, it’s because they’re hurt or angry because of something you’ve said or done. If they didn’t love you, they wouldn’t care enough to get so upset! A gift of love Has your child ever given you a flower from the garden or drawn a picture of you as a family? This is their way of saying you and your family are special. Homewrecker Have you noticed your child being more co-operative around the house? Perhaps he or she has broken something or made a mess trying to surprise you by doing a chore that they aren’t really ready for yet. Don’t scold or criticise. They’re just trying to impress you. Love hurts When your child hurts himself or feels sad, they come to you first. A clear message that they trust you to take care of them New love Even a newborn is capable of love. Guess what your baby is saying when it looks into your eyes? Absence makes the heart grow fonder Even in the first year,
your child will become visibly upset when you leave the room and smile when you re-enter. They missed you!
Little secrets When your child whispers a secret in your ear, they’re saying you’re their confidante. And sometimes, secrets come with hugs! yourwellness.com
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exercise for
wellness
Fab foods for
runners If you’ve taken up running for exercise, it’s important to get your diet right. If you started running to lose weight, this can be a juggling act - as part of your weight-loss regime you need to be careful what you eat and how much, yet at the same time you have to ensure you are taking in enough sustenance to meet your body’s special nutritional needs. Runners need to be aware of their energy and nutritional intake, not just to provide enough fuel for running sessions, but also to repair muscles between workouts. By getting the right balance in your diet, you can optimise your fitness levels and ensure peak performance. yourwellness.com
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Here are some ideal ‘running’ foods to include in your diet: Bananas An excellent energy booster packed with carbohydrates, bananas have the additional advantage of containing high levels of potassium. Potassium is one of the minerals you lose through sweat, and by increasing your intake you can help regulate blood pressure, as well as reduce your risk of muscle cramps while running. A great, versatile fruit that you can either eat on its own, add to cereal or turn into a smoothie.
Lean meat Protein is a must for runners, especially if you are in heavy training. Keep it healthy by avoiding fatty meats and selecting lean cuts. Beef is also high in iron, which helps to prevent the fatigue that results from iron deficiency anaemia. If you follow a vegetarian or vegan diet, eat lots of beans and peas to boost your protein intake as well as providing iron.
Low-fat yogurt While running helps to improve your bone density, it is a high-impact exercise that also takes its toll on bones and joints - so it’s a good idea to ensure you get enough calcium in your diet. Eating yogurt is a convenient and tasty way to boost your calcium intake, and to obtain extra protein.
Berries Blackberries, blueberries and raspberries are low in calories, but contain essentials that are really good for runners. High in vitamin C, antioxidant anthocyanins, as well as potassium, berries help to boost the repair of micro-tears in exercised muscles. As an added benefit, anthocyanins are also believed to offer protection against Alzheimer’s and some cancers. Try mixing berries into low-fat yoghurt for a delicious snack. Salmon Once again, a good source of valuable protein. Salmon is also one of the best natural sources of omega-3 essential fatty acids and vitamin D, which are great for the heart, circulation and brain as well as your joints. Omega-3s also help to counteract inflammation. Peanut butter This last one may surprise you, and it’s also one you’ll want to keep in moderation if you’re trying to lose weight! However, a 100 to 300 calorie snack before you set out to run can give you the energy boost you need, and peanut butter on a bagel or slice of brown bread will deliver essential protein, fibre and carbohydrates. yourwellness.com
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exercise for
wellness
Listening to music adds
19 minutes to your
Workout
yourwellness.com
New research suggests the average person exercises for 19 minutes longer if listening to music when working out. In a survey of 1,621 men and women by Sweatband.com, a third of respondents claimed that music helped to distract them from the pain or intensity. Other said it helped to break up the monotony so they could exercise for longer, increase the number of reps or lift more weights. Those that claimed not to listen to music when exercising tended to work out for an average of 39 minutes compared with 58 minutes for those who worked to the beat. According to Maz Darvish, CEO of Sweatband.com, ‘Working out, while often enjoyable, is undeniably hard work. Sometimes it does us good to get an extra edge by listening to our favourite music. The majority of people who work out would admit that they tend to feel more inspired if helped along by an upbeat rhythm. We tend to unconsciously pick up our pace and exercise rate if listening to a fast-paced tune, but it also helps to pass the time quicker. If you’re listening to music it’s unlikely that you’re thinking about the pain in your legs as much. Just try to make sure it’s music that you enjoy, otherwise you could be adding to the pain of a work out!’
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exercise for
wellness
The wellness
benefits of yoga According to Danielle Collins, a leading yoga, nutrition and wellbeing coach, combining facial exercises with massage, acupressure and yoga is a natural way to look and feel younger, healthier and more relaxed. Here are her top three suggestions to try: Face Yoga Acupressure Point: Place your index fingers on
your temples, on the outer edge of your eyebrows. Hold this point for 20 seconds. Then massage this point in one direction for 20 seconds and then in the other direction for 20 seconds.
Downward Dog Yoga Pose:
Start on hands and knees and then bring the knees off the floor and raise the buttocks in the air. Press down through the hands and feet and breathe deeply in and out through the nose. Hold for up to 5 breaths. Yoga is a great way to enhance wellbeing and happiness. This pose is excellent for nourishing the central nervous system, bringing fresh blood and oxygen to the head and releasing tight muscles all of which energise and invigorate.
Repeat daily. This acupressure point is used in Face Yoga to calm the mind, reduce stress and boost the mood. It has been used in Eastern Medicine for thousands of years as a wellbeing tool.
Warrior Yoga Pose: Bring the legs to a wide stand, turning the right foot out to 90 degrees. Bend through the right leg and extend the arms out parallel to the floor. Look towards the right. Hold for 3 breaths and then repeat on the left side. This pose is used in Yoga to help you feel strong, grounded and settled which can boost the mood. The deep breathing helps to calm and relax mind and body. yourwellness.com
Danielle’s 10 minute natural facelift DVD (£14.99 plus P&P) is available from www.faceyogaexpert.com
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relationship
wellness
Make
arguments
good for your
Relationship - Anon
Falling in love is not a choice. Staying in love is.
yourwellness.com
Conflict is a natural part of every relationship. If you see eye-to-eye on everything, life would be pretty dull and many experts believe that arguing properly can actually enhance your relationships.
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How often do you argue? Some couples seem to
bicker all the time, while others don’t fight at all, but these impressions are often misleading. Even when everything looks fine on the outside, the relationship may not be in such good shape. According to Beth Fitzpatrick, a relationship counsellor, ‘Some people don’t have conflicts but this can be as damaging as arguments for those people can be passive-aggressive, thinking about how to get back at their partner, withholding sex and withdrawing into themselves.’ If this is true, having regular arguments could be better for your relationship than never having a tiff.
Rules of engagement
The goal is to argue constructively. Susan Quilliam, author of Stop Arguing, says couples should lay
down basic rules of engagement. There are a lot of strategies and the biggest is to learn to negotiate. You can use humour, and you should be prepared to say you’re sorry or take a time-out. This is especially important for men as they can get overwrought, and it takes about 20 minutes to calm down, so do take a time-out if you’re getting upset. Don’t blame the person; if you say “you’re terrible” that’s a lot less helpful than saying “when you do X, I feel bad. I would rather you did Y”.
Forgive and forget
Of course, arguments that aren’t resolved can seriously damage a relationship and even lead to a break-up. Nursing grudges is bad, says Fitzpatrick. You must be prepared to forgive, take responsibility and not apportion blame. ‘If a couple has a row, it’s okay if they can clear the air, but when it’s left unresolved that can breed contempt. If you’re having the same argument over and over again – for example, if one person complains the other doesn’t pull their weight around the house, and the other says that person is always moaning, you’re both blaming. There should be no blame in arguments - it’s all about resolving. It’s very easy to blame each other and as long as you do that, you don’t have to take responsibility for what you’re doing yourself.’ There is no single best way to resolve an argument, but the following steps can help.
Calm down -
When you’re angry, you don’t think rationally. If necessary, take a time-out. Say ‘We’re both angry. Let’s talk later.’ Don’t use that time to
dwell on how to win the fight. Use it to empathise with how the other person feels.
Listen - Listening properly is the single most important key to resolving conflicts. Most arguments end up in deadlock because both sides are trying to be heard, but not listening. Be understanding -
Make sure you understand what the other person is trying to say. Make a concerted effort to understand their point of view and how they’re feeling. If you’re not clear, ask.
Be understood - Likewise, make sure your partner understands where you’re coming from. If they are too upset or angry to do that, take a break. Don’t blame or shame. Phrase your request so they understand you in a way that avoids criticism. Acknowledge what you agree on - Understanding
each other’s view can lead to resolution, and agreeing on shared views can help. Focus on positives. If you’ve changed your mind, say so.
Agree to disagree - By now, you should have clarity on each other’s stance. If sticking points remain, come to an agreement on what they are. Write them down if that helps. At this stage, you might even discover that there is no disagreement at all. Create options for resolution - This can be tricky,
but will generally come down to compromise and sharing chores and resources fairly. Finally, when you bring an argument to a successful resolution, celebrate it. By doing so, you’re affirming a successful relationship. Fitzpatrick sums it up when she says couples should remember what brought them together in the first place. ‘The most important thing in an argument is to listen without trying to ‘fix’ the other person and to think of what’s good for the relationship. The relationship takes preference over what you each want individually.’ yourwellness.com
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relationship
wellness
The Wellness Benefits of Sshhh, you know what… A recent survey on behalf of We-Vibe discovered that sixty per cent of the British public would like more intimacy, play and fun in their relationships. ‘Studies show that fulfilling sex, even simple cuddling, significantly reduces stress and creates a positive mood in the hours and even days that follow,’ says Jo Hemmings, We-Vibe’s UK relationship expert. ‘Massage and physical touch is shown to relax and calm us. Sexual contact with your partner increases intimacy, and induces feel-good endorphins and the ‘love hormone’ oxytocin.’ Regular sex also lowers your systolic blood pressure, can relieve the kind of headaches anxiety brings, and aids the release of prolactin, the hormone that induces relaxation and sleep. Surprisingly, it’s the UK’s older and wiser population who are leading the way in playful sex. A vast majority (70%) of 45- to 54-year-olds admitted to experimenting with a partner in the bedroom. Londoners appear to be the most open-minded Brits with 54% having discussed the use of sex toys as compared to the slightly shyer North East, where only 32% have raised the idea. As well as reduced stress levels, these playful groups benefit from improved immune systems and a more relaxed heart rate. ‘Sex boosts your immune system, which can be easily depleted when you are
yourwellness.com
stressed,’ Hemmings explains. ‘It reduces your heart and breathing rates. Even anticipating or daydreaming about sex can relieve stress symptoms. Great sex can also be great fun – and laughter is one of the greatest stress relievers of them all.’ And according to Dr Mary Jane Minkin, an American gynaecologist and author of The Yale Guide to Women’s Reproductive Health, the benefits of healthy sex extend to improved mood and protection of female reproductive and pelvic health. ‘When a patient is not particularly sexually active, I encourage her to consider a vibrator to help protect the pelvic floor by increasing the blood flow to that area of her body,’ she says.
‘Therapeutically, vibrator use can ward off conditions such as vaginal thinning, dryness or a weakening of the muscle tone in the pelvic area that can lead to sexual dysfunction and painful sex.’ Maintaining regular blood flow to the pelvis is particularly beneficial for women who are approaching, going through, or who have experienced the menopause. The introduction of a vibrator can also help many women by increasing their desire for stimulation. The We-Vibe couples vibrator is made from high-quality, bodysafe, eco-friendly intimate materials and on launch became the fastest selling sexual wellness product of its type in history. We-Vibe also offers a line of solo-use products including the Thrill by We-Vibe™, Touch by We-Vibe™ and Tango by We-Vibe™. For more information, visit www.we-vibe.com.
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wellness
nutrition - Anon
If you fail to prepare, prepare to fail.
- by Liz Yelling
If you are training for the London marathon, there’s one ingredient that should make a regular appearance on your plate - watercress.
Watercress is great for
athletes yourwellness.com
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A recent study from Edinburgh Napier University showed that eating these refreshingly peppery leaves can prevent some of the damage caused by high intensity exercise, and maximise the benefits of a tough workout. Following this revelation, twotime Olympic marathon runner and Commonwealth medallist, Liz Yelling, regularly eats watercress and has developed
some nutritious recipes that are perfect for all levels of runners in training. ‘It’s great news that watercress is so good for us athletes!’ says Liz. ‘We all know that regular activity is good for you, yet at the same time exercise does stress your body. Watercress is a great superfood to help keep my body in tip top shape when I’m running a lot, and to keep me healthy when I’m training at lower levels.’ Liz is one of the top female runners in British history. Even though she retired from top flight running in 2012, she considers nutritious food choices of utmost importance when training regularly. ‘The food I eat supports the training that I do and enables me to recover, train regularly and perform. I eat as much natural and non-processed foods as possible to support my exercise but also the
DID YOU KNOW? The health benefits of watercress were revered in ancient Egypt, Greece, Rome and by the AngloSaxons. Hippocrates, the father of medicine, located his first hospital close to a spring to ensure fresh watercress for his patients. broader needs of me and my family.’ Consuming a relatively small amount of watercress each day raises the level of important antioxidant vitamins which may help protect the body during exercise. Gram for gram it contains more iron than spinach, more vitamin C than oranges and more calcium than milk. Watercress is also brimming with vitamin A (converted from betacarotene) with 80g providing a whopping 42% of your recommended daily allowance. Since watercress is also delicious and extremely versatile, this leafy green has rightfully earned the Superfood title.
Liz now runs her own endurance sports consultancy, Yelling Performance www.yellingperformance.com. Liz is giving regular training tips on the Watercress Facebook page, including healthy and delicious recipe ideas at www.facebook.com/LoveWatercress
Watercress, Kiwi and Lime juice (Serves 1) This recipe is suitable for vegans. If you prefer, you can use a small sliced onion instead of the leek. It’s great as a quick fuel food after a run, especially in winter.
Ingredients 50g watercress 2 kiwis, peeled and chopped a few mint leaves, torn juice of 1 orange or 125ml fresh orange juice juice of 1 lime
Method 1. Place everything in a blender and whizz together. Or if you have a juicer, process the watercress, kiwi and mint together, then stir in the orange juice and lime. Pour into glasses and chill until ready to serve.
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wellness
nutrition
Liz Yelling’s Watercress, Lemon and Feta Risotto with flaked roasted salmon (Serves 4) This recipe is ideal for runners in hard training and clocking up high mileage. The salmon contains omega-3 fish oils with antiinflammatory properties.
Ingredients 4 skin-on salmon fillets 100g watercress, roughly chopped
Method
zest and juice of 1 lemon
1. Preheat the oven to 2000C/Fan 1800C/Gas Mark 4.
salt and freshly ground black pepper
2. Place the salmon fillets, skin down, on a piece of foil; season with salt and
15g butter 30ml olive oil 1 medium red onion, finely chopped
pepper and pour over the lemon juice. Fold the foil to make a parcel, then bake on a tray for 15 mins or until the salmon flakes easily when tested with a fork. Reserve the cooking juices, flake the salmon and discard the skin.
To cook the risotto
1. Heat the butter and olive oil in a large heavy pan. Add the onion and sauté
2 cloves garlic, finely sliced
for 3 mins, until translucent – then add garlic and lemon zest. Cook for 2 mins, stirring frequently.
60ml splash of white wine (4 tbsp)
2. Add the wine to the pan, then add the rice and stir around to let the rice
400g arborio rice 250 ml boiling water 350 ml good quality vegetable stock 100g feta cheese, crumbled 15ml double cream To finish: truffle oil (optional)
absorb all the contents of the pan. Mix the hot water and stock together, then add a ladleful to the pan, stirring occasionally until the liquid is absorbed. Repeat until all the liquid is added and the rice is glossy and just tender - it should still have a bite to it.
3. Add the feta and continue stirring until well mixed. Remove the pan from the heat and add the cream, watercress and fish juices and stir to combine.
4. Gently fold in the flaked salmon and taste and adjust seasoning if necessary. Divide between four warm plates and drizzle over the truffle oil if using.
Mammy Jamia’s Fig Preserve and Plum Conserve both won Gold stars in the rigorous Great Taste Awards. Delicious as a relish on toast, with cheese, and stirred into porridge or yoghurt. £2.39 from supermarkets. For more information on the whole range, and stockists, visit www.mammyjamias.co.uk.
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wellness
nutrition
Watercress, Quinoa, Feta and Broccoli Salad (Serves 4) Liz recommends this lower-carbohydrate meal for the tapering week before a race. This scrumptious salad adds quinoa and broccoli for more antioxidant nutrients.
Ingredients
Method
100g pack of watercress
1. Cook the quinoa in boiling water
175g quinoa 1 medium head broccoli, broken into florets 2 tbsp hazelnut oil zest and juice 1 lemon salt and freshly ground black pepper 25g hazelnuts 250g cherry tomatoes, halved 100g feta cheese, drained and crumbled
for 10mins or until just tender. In a separate pan of boiling water, cook the broccoli florets for 2 mins. Drain the quinoa and broccoli in a large sieve and rinse in cold water until cold. Drain and transfer to a large bowl.
2. Add the oil, lemon zest and juice
and seasoning to taste. Toast the hazelnuts under a medium grill, then roughly chop.
3. Roughly chop the watercress and
A plain yoghurt was crowned Supreme Champion in the Great Taste Awards. From Marybelle Dairy in Suffolk, the Greek-style natural yoghurt was blind tasted, time and time again, by over 30 expert judges who repeatedly picked out the Marybelle yoghurt as exceptional. It is plain and simple, has nothing added and relies 100% on the quality of the milk from which it’s made. For stockists, including Harrods, visit www.marybelle.co.uk.
add to the quinoa along with the hazelnuts, tomatoes, and feta cheese. Serve with more watercress leaves.
Sapphire Blueberry Shots is an anti-inflammatory tonic containing highly concentrated Blueberry and Cherry Concentrates, enriched with botanical extracts such as Elderberry, Citrus, Ginger Root, Olive Leaf and thermogenic Green Tea and Turmeric. This phytonutrient rich formula is designed to support and protect at a cellular level and has anti-inflammatory, anti-bacterial and antiviral properties. Supplied as a 500ml glass bottle with plastic shot glass. ÂŁ29.95 from healthfood stores. www.sapphirehealth.co.uk. yourwellness.com
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Gnocchi with Pancetta and Watercress (Serves 4)
This high carbohydrate dish is recommended by Liz as an excellent prerace dinner.
Ingredients 85g bag of watercress 15ml (1 tbsp) olive oil 75g cubed pancetta or streaky bacon 1 clove garlic chopped 4 ripe tomatoes, chopped
Method
2.5ml (1/2 tsp) dried chilli flakes
1. Heat the oil in a frying pan. Add the pancetta and sauté for 5 mins or
60ml (4 tbsp) dry white wine
until golden and the fat has run out. Add the garlic and tomatoes, sauté for 2 mins, then add the chilli, wine and sugar. Cover and simmer for 5 mins.
pinch of sugar
2. Place the watercress on a board and chop roughly, then place the watercress in a colander.
salt and freshly ground black pepper
3. Cook the gnocchi in boiling water according to packet instructions. Drain
500g bag of fresh potato gnocchi watercress and parmesan cheese to serve
the gnocchi in the colander pouring it on top of the watercress. Leave to drain for 1 minute before tossing into the hot sauce. Serve topped with a little more watercress and parmesan shavings.
Classic Watercress Soup (Serves 4) This recipe is suitable for vegans. If you prefer, you can use a small sliced onion instead of the leek. It’s great as a quick fuel food after a run, especially in winter.
Ingredients 2 tbsp vegetable oil 1 leek, trimmed and sliced 1 potato (about 250g), peeled and finely sliced 600ml vegetable stock salt and freshly ground black pepper 300g watercress freshly ground nutmeg
Method 1. Heat the oil and sauté the leek and potato for 3 mins or until soft, but not
coloured. Add the stock, season and simmer for 7 mins, until the potatoes are soft and breaking up.
2. Add the watercress, return to the boil and simmer for 2 minutes. 3. Remove from the heat. Blitz with a stick blender until velvety smooth. Adjust the seasoning and add grated nutmeg to taste.
4. Ladle into bowls and serve with watercress and cheese scones. All recipes courtesy of www.watercress.co.uk yourwellness.com
52
wellness
debate For
Against
Should Fluoride be Added to Drinking Water? Are you For or Against
Fluoride is found naturally in drinking water. In areas where levels are low, the mineral is added in a process known as fluoridation. However, experts struggle to agree whether fluoridation is a positive practice. So should fluoride be added to our drinking water?
For: Michael Fluoride is a naturally occurring mineral – it’s not an artificial ingredient or dangerous chemical so I don’t think adding it to the water supply is a problem. Fluoride is crucial for dental health as it strengthens tooth enamel and protects against tooth decay. By adding it to drinking water we are helping people avoid uncomfortable and costly dental treatment. Tooth decay is also linked to more serious problems such as heart disease so it’s important to do all we can to prevent these issues. I know some people worry that fluoridation might have unwanted side effects but the process has been studied and reviewed many times and experts have shown it is completely safe. The benefits are clear - I’ve seen studies showing that children who live in areas where fluoridation occurs have almost 60 percent less tooth decay than children living in non-fluoridated areas. We have to trust that the Government has our best interests at heart and wouldn’t add something to our drinking supply that could be dangerous. It’s also important to remember that fluoride is only added to water in areas where natural levels are low. By adding it we are just bringing those areas up to the same level as the rest of the country. Fluoridation has been well researched and is good for our health so I don’t think there’s anything to worry about.
Against: Annabel There are a number of problems with adding fluoride to drinking water. Perhaps the most important is that it takes away freedom of choice. I don’t think anyone – whether it’s the Government, or health practitioners, has the right to dictate what supplements I should take. If we allow fluoride to be added to water now, then who knows what else might be added in a few years’ time just because experts think it’s good for us. I also don’t believe adequate research has been conducted into fluoridation. I’ve heard that excess fluoride can lead to all sorts of health problems from arthritic symptoms to lower IQ. And ironically, too much fluoride actually causes dental problems in the form of fluorosis when children’s teeth are exposed to excess fluoride. Dosage is also a concern as there’s no way of controlling how much fluoride each individual receives - we all drink different amounts of water. In addition, some people are more sensitive to fluoride than others and need to avoid high amounts – but what choice do they have if it is added to drinking water? Surely if we have a problem with dental decay it’s better to educate people about good dental hygiene so they can take control of their own health, rather than taking away people’s choices. What do you think? Are you For or Against fluoridation? Visit www.yourwellness.com to register your vote! yourwellness.com
54
wellness
experts
Dr. Chris Etheridge,
Medical Herbalist
Shirley Scott,
Nurse
Dr Tim Robinson,
GP
Dr Emma Mardlin,
Clinical and Medical Therapist
Mike Wakeman,
Pharmacist and Nutritionist
yourwellness.com
I’ve been feeling exhausted for the last few months - everything is just a huge effort. When I wake up I feel as if I haven’t slept, even though I go to bed early. During the day, I often have attacks of severe tiredness and trembling. These mainly happen in the afternoon and afterwards I crave sweet foods like chocolate. The attacks seem quite random and are not linked with having missed a meal or having just eaten. When they happen, I can’t focus on anything at all. I have a very stressful job with tight deadlines and late nights. My work is beginning to suffer, as I’m struggling to finish pieces of work on time. A few months ago I was a sporty, energetic person who used to go to the gym every evening. Is there any advice that can help?
Dr Chris Etheridge says: I see many people in my practice who have similar symptoms. I would advise you to initially see your GP for some tests to ensure that your thyroid gland is working normally, and to rule out medical conditions such as anaemia and diabetes. If the results are normal, I would recommend working on your diet to ensure that you have plenty of protein which gives a steady supply of energy. You would also need to reduce refined carbohydrates, such as those found in biscuits and chocolate. Eating sugary snacks can make you feel better for a little while, but actually make the symptoms worse. It sounds like you may have low blood sugar or poor blood sugar control. There are various herbs that can be helpful here, such as Korean ginseng and an Indian herb called Gymnema. Your adrenal glands may need some support, so adrenal tonics such as liquorice could be helpful. You might also be mildly depressed, in which case herbs such as St John’s wort may well be beneficial. I would recommend that you book a consultation with a qualified Medical Herbalist, who can provide suitable herbs for your condition. You can find a herbalist at www.phytotherapists.org. In the meantime, you may want to take Potter’s NewRelax to help with stress. This product contains relaxing herbs such as hops, skullcap, vervain and valerian.
Dr Chris Etheridge PhD is a medical he rbalist on the Henry Potter Advisory Committee. www.integratedherbalhealthcare.co.uk.
55 Shirley Scott says: Herald the approaching spring bringing its lengthening days, which most of us can usually appreciate. However, there are times in our busy lives when even that is a hard concept to grasp. Stress is undoubtedly your main problem here made worse by the fact you may also not be eating properly. Make sure you have a good breakfast of foods with a low glycaemic index such as porridge, which means energy will be released over a longer period than high sugar foods which in turn lead to cravings when energy levels suddenly drop. Try to get away from your desk at lunch times and get out for some fresh air. I think you need to have a chat with your boss about your work load. You should not need to work all day and into the night as well. At least three evenings should be free of work, which would enable you to return to the gym. Take a warm bath before bed with the addition of lavender oils which aid sleep and have a milky drink. No computers in the bedroom! If you use public transport, get off a few stops earlier or park your car further away so at least you get in some walking. For a couple of months you could also try St John’s Wort which might help to lift your mood. I also advise a trip to your GP to check for anaemia, glandular fever and diabetes. (trembling is an early sign).
Shirley is a registered nurse who has raised three children. She is the former Chair of a pre-school music association and spent seven years as a primary school governor. Dr Tim Robinson, says: The root cause of your problems must be identified and remedied. If not, stress related illness such as high BP, heart strain, IBS, depression and recurrent viral infections will follow. Anyone with new onset general exhaustion and tiredness should visit their GP for a review and blood tests. Once illness has been excluded there are simple measures to be considered. A mixed balanced diet high in fruit and veg, low in refined carbohydrates is important. This will provide you with minerals, vitamins and anti-oxidants for optimal body cell function and immune support. Beware chocolate snacks, the ‘sugar rush’ of this leads to a surge in
insulin which is quickly followed by a body sugar dip, leading to a further craving for something sweet. This ultimately leads to weight gain, another reason for sluggishness and lethargy. Along with these dietary measures exercise is key to restore your physical and mental well-being. Try to build ‘you time’ into your weekly schedule – how about a run of 15 minutes each morning, book club or scrabble one evening a week and Pilates or yoga class on Saturday mornings – or simply protected time with a good friend or partner when you promise not to mention the dreaded word ‘work’!
Dr Tim Robinson MB BS MRCGP DRCOG MFHom is an NHS and private GP who practices homeopathy, nutritional medicine and acupuncture in Dorset. www.doctorTWRobinson.com. Dr Emma Mardlin says: This sounds like you’re under a lot pressure, so your body is reacting accordingly. Although physically we need a good 7-8 hours sleep for invigorating health, emotional unrest can easily override this. Can you detect the emotional root cause of this exhaustion since a few months ago? What’s different/ changed since you did have energy? Once you connect any root negative emotion behind this you can work on what you need to do to free yourself and resolve the situation. Make a clear, specific plan of how you can make positive, constructive and desired changes to your life. Then focus on this because what you focus on, you get. Regarding the attacks, take time out to re-boot; rehydrate, rest your eyes and take some deep breaths in through your nose and out through your mouth. Remember a time when you felt energised, calm, fit, healthy, and well - focus on these thoughts and allow anything else to drift away... pressure and exhaustion won’t help anything - Focus on what you want! In the interim, meditating can help as just thirty minutes/day can provide more psychological rest than a full night’s sleep; it can increase energy and alertness and carries many other positive health benefits. For more
detailed information on stress, sleep, meditation and mind/body health you can visit pinnaclepracticehealth.co.uk/blog
Dr Emma Mardlin PhD (CMH), MABH, BSc, DPsyc is a Clinical and Medical Therapist in Mind and Body Health. Mike Wakeman says: You’re right to address this quickly. You need to prioritise your wellbeing and act now to lower the risk of long term health consequences and reduce the short term impact on your work. Develop a management strategy for the stress you are encountering. Write a task list that is realistic and establish areas that may be delegated. Work offline for set periods of the day to lessen the temptation to respond immediately to emails that are not a priority. Disturbed sleep quality and early awakening are a classic response to stressful situations. Establish a sleep hygiene plan by using an online guide such as ‘One Week to Better Sleep’ by Dr Craig Hudson from www.zenbev.com . Chronic stress stimulates the consumption of energydense ‘comfort foods’ due to their high sugar and fat contents. This stressinduced eating is thought to activate the brain reward system and temporarily dampen the stress response. Avoid reaching for unhealthy snacks by planning mealtimes ahead and packing healthy snacks for the office such as fresh fruit and nuts. Increase fruit and vegetables in your diet and swap high GI carbohydrates for low GI carbohydrates that release sugars slower to help you feel fuller for longer. Exercise has a positive effect on the way you function, manage stress, make dietary choices and affects quality of sleep. You must start going to the gym again, or work exercise into the day as part of the commute or a physical and mental break at lunchtime. You may consider an omega 3 supplement and vitamin D supplement to help improve concentration and mood.
Mike Wakeman BSc Pharm, MSc Nutr Med, is a Pharmacist and Nutritionist. Do you need expert advice? Send your problem, in confidence, to: ask@yourwellness.com. Problems can only be answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com and ask advice from other readers online. yourwellness.com
56
holistic
wellness
Can Peppermint Banish IBS? - Lily Tomlin
For fastacting relief, try slowing down.
Your dog’s wellness could reflect your own health Monitoring the health and wellbeing of a pet dog may indicate how well its owner is – especially if they are elderly. A team from the University of Newcastle attached movement sensors to the dogs and tracked their behaviour to look for any anomalies that suggested an issue with the owner. According to Professor Nils Hammerla, who led the research , ‘A dog’s physical and emotional dependence means that their well-being is likely to reflect that of their owner. Any changes, such as the dog being walked less, or simply demonstrating ‘unhappy’ behaviour could be an early indicator for families that an older relative needs help.’ yourwellness.com
Irritable Bowel Syndrome, commonly known as IBS, affects as many as one in five adults in the UK. Symptoms include abdominal pain, cramping, bloating, gas, diarrhoea or constipation. If you experience symptoms like these it is important to seek medical advice. If your doctor diagnoses IBS, one of the most effective treatments is peppermint oil capsules. A meta-analysis of data from twelve trials, involving almost 600 people, found peppermint oil was more effective in relieving IBS than fibre or prescribed antispasmodic medications.
Giving prostate cancer a dressing down Eating a single spoonful of salad dressing per day could reduce a man’s chance of developing prostate cancer. That’s according to a US survey of 4,577 men diagnosed with prostate cancer. In a paper published by the journal JAMA Internal Medicine, researchers found that exchanging carbohydrates and animal fats for healthier plant-based oils, such as those in olives, nuts and seeds, resulted in a 29% reduction in the risk of developing prostate cancer and a 26% reduction of death from other diseases. According to Dr Erin Richman from the University of California, ‘Consumption of healthy oil and nuts increases plasma antioxidants and reduces insulin and inflammation, which may deter prostate cancer progression.’ The study took into account other factors relating to lifestyle and diet that may have influenced the results.
58
wellness
review
LUMO back LUMOback is a great new Posture and Activity Sensor, whose accompanying app not only monitors your posture but also encourages improvement throughout the day. Worn comfortably under or over clothes, the sensor gently vibrates when it detects slouching. The LUMOback is the perfect gadget for those looking to improve their health and posture.
£129.95 from Apple Stores, www.lumoback.com.
- Gwyneth Paltrow
Beauty, to me, is about being comfortable in your own skin. That, or a kick-ass red lipstick!
Support for sport The new range of sports bras from USA Pro are designed to provide comfort and support during any activity. PRO Dry technology keeps you cool and dry as you train, Padded shoulders provide extra comfort, while racer back straps give extra support. Black or White, in sizes from 34B to 38DD, the USA Pro Underwired Sports Bra costs £8.99
from www.usapro.co.uk
Yourwellness verdict: The discreet device sits comfortably on your back and syncs to an accompanying free app. Whether you’re sitting, standing, walking, running or sleeping, LUMOback keeps track of time spent sitting, steps taken, calories burned and even your sleep habits.
Feel good with luxury mineral make-up This chic new range features refillable packaging made from 100% sustainable bamboo. Products are enriched with natural minerals and active organic ingredients such as ginkgo biloba, aloe vera, carnauba wax, pomegranate and shea butter. View the range
at www.zaomakeup.co.uk. Yourwellness verdict: Zao is inspired by the natural philosophies of Zen and Tao. High levels of silica boost skin elasticity, while micro silver acts as a natural antiseptic preservative.
yourwellness.com
Yourwellness verdict: Support bras don’t have to look unflattering or come at designer prices to be effective.
59
Work out like a Pro FKPro is a two strap, suspended bodyweight system that attaches to a door. Helps you improve core stability, flexibility, power, balance, stamina and strength as well as aiding weight loss. FKPro can be used virtually anywhere, is light and easily portable. From £149.99 at
www.fkpro.co.uk. Yourwellness verdict: Suspension training is highly effective as it uses your own weight and the force of gravity to exercise all the muscles in your body. Suitable for total beginners through to elite athletes.
Follow the Tre’nd The Tua Tre’nd non-surgical facelift machine exercises little-used facial muscles to diminish jowls, pouches, bags, crow’s feet and even droopy brows and eyelids. In order to obtain a firmer face, according to dermatologist Dr Andrea Paolorosso, ‘Nothing can increase muscle size but an active workout and electro stimulation.’ £209 for a unit plus single wand, or £251 for two wands (to halve treatment time from 30 minutes to 15). Available from www.tinarichards.com with
an unconditional, 90-day money back guarantee.
Yourwellness verdict: It’s no wonder this system has such a large celebrity following, with facialists using Tua Tre’nd to prep actors for academy award ceremonies. Simple to use, it gives visible results.
Stop pain in its tracks Analgesic tablets only mask pain temporarily, but clinical trials show the Painmaster kick-starts your body’s natural healing for long term relief. Painmaster delivers an undetectable pulsating micro current through two discreet, re-usable patches placed either side of the painful area. This stimulates injured tissue, soothes inflammation and relieves pain. £24.95, available
from Boots and www.Boots.com.
Yourwellness verdict: Micro Current Therapy promotes oxygenation, absorption of nutrients, eliminates waste products and enhances protein synthesis to help injured and inflamed cells heal from within.
yourwellness.com
60
modern
wellness
Defeat your fear of flying Almost a quarter of people experience a degree of fear or apprehension about flying. While some resort to tranquilising medication or alcohol in an attempt to reduce the anxiety, flying courses are now offered at some airports as a more effective solution. These courses involve education about the sounds
Sweat it out Many modern health spas incorporate saunas or steam baths and this practice dates back many millennia. Sweat houses were an important part of the ceremonial culture of various native tribes in North America and, according to the Greek historian Herodotus, the Scythian people of the central Eurasian steppes used sweat houses as long ago as the 5th century BC. Today, sweat lodges may be purely secular, offering physical health benefits, or they may include spiritual or shamanic elements, often incorporating the concept of journeying towards a ritual ‘rebirth’. and sensations experienced during take-off, flight and landing, as well as what happens when a plane is subjected to turbulence. This is supplemented with a variety of stress-busting techniques designed to prevent fear taking hold. Airlines including Virgin Atlantic and British Airways offer courses to help people fly with more confidence, with operators claiming an impressive 98 per cent success rate.
- Anon
Jumping for joy is good exercise.
Skip Lunch With Co-workers To Avoid Stress Lunch with work colleagues may be more stressful than skipping lunch altogether. That’s the message from researchers at the University of Toronto’s Rotman School of Management, where a team discovered that workers are less likely to suffer stress if they lunch at their desk instead of in a communal canteen with fellow workers. Eating with your colleagues or, worse still, with your boss, appears to be more mentally draining than eating alone. Eating at your desk means you didn’t have to deal with office politics, gossip or the company bore. Having control over what you do is less taxing, but for optimum benefit it’s better to go for a walk during your lunch break rather than staying at your desk. yourwellness.com
62
ancient
wellness
Have you heard of traditional Korean medicine? While you may be familiar with traditional Chinese medicine, few know much about ancient Korean medical practices that share the same roots. Evidence of traditional Korean healing techniques include stone and bone acupuncture needles dating back to 3000 BC. Local legends also refer to medicinal herbs such as wormwood and garlic. In the more recent times of the mid-15th century, the Uibang Yuchwi - Classified Collection of Medical Prescriptions brought together some 50,000 medical cures and prescriptions in a 365-volume compendium. Today, traditional Korean herbal remedies plus acupuncture, moxibustion and meditation, are still used worldwide - wherever Koreans have settled - alongside conventional Western remedies.
- Paracelsus
The main reason for healing is love. yourwellness.com
The Buddhist roots of Tibetan medicine It may come as no surprise that Tibetan medical practices are based on the Buddhist philosophy that everything in existence derives from the human mind and five basic elements: earth, fire, water, wind and space (or void). Practitioners of traditional Tibetan medicine believe that these elements combine and manifest in the body in three basic ‘humours’: rLung (wind), mKhris-pa (bile) and Bad-kan (phlegm). In common with other Eastern systems, Tibetan medicine teaches that these forces must be in balance, or illness will result. One fascinating aspect of Tibetan practice is that the mind not only plays an essential role in physical wellness, but also continues from life to life through reincarnation. This means physical illness may derive from one of the three ‘mental poisons’ – attachment, hatred and closed-mindedness – not only in your current life but from karma resulting from previous lives.
Understanding Unani tibb One of the most fascinating forms of ancient wellness is Unani tibb, practised mainly by Muslims, and with a strong base in India. This form of Arabic medicine incorporates many influences and principles from early Persian and Greek medicine. Ibn Sina, a Persian scholar, brought a wealth of medical knowledge together in a five-volume encyclopaedia entitled The Canon of Medicine, which he completed in 1025. Like ancient Greek medicine, Unani practice is based on the concept of ‘humours’ (akhlat) in the body, which must be kept in balance to prevent illness. Balancing the four humours – blood, phlegm, yellow bile and black bile – is fundamental to Unani medicine, and the techniques used to achieve this range from dietary adjustments to aromatherapy and even surgery.
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scientific
wellness
- Stephenie Meyer
Without the dark, we’d never see the stars.
Astronomy techniques could detect cancer Techniques used to examine distant galaxies of stars could help to diagnose early signs of cancer. Oncologists at Cambridge University believe they have found a way to adapt astronomical techniques to look for vague biomarkers in cells that are the tell-tale signs of early tumour growth. The study, reported in the British Journal of Cancer, measured levels of three proteins in tumour samples from 3000 women with breast cancer, and the automated system was just as accurate – yet much faster than the traditional method of manually checking the samples by microscope. The hope is that, by using computers instead of microscopes to detect cancer, patients will benefit from quicker diagnosis and treatment, resulting in a better prognosis for sufferers.
Prickly promise against obesity Breast is best for babies’ future weight Research involving over a thousand babies, from five European countries, shows that ‘early nutrition programming’ can lead to big future health benefits. According to scientists from the University of Munich, infants who were fed lower protein formulas, which more closely resemble breast milk, weighed significantly less than infants fed high-protein formulas. This could lead to body weight differences of as much as 13% by the age 14-16 years, helping to protect against obesity. For
more information about the study, visit www.project-earlynutrition.eu. yourwellness.com
A cactus-like succulent plant, Caralluma fimbriata, has been eaten in rural India for centuries, either raw as a spiced vegetable or in chutneys and pickles. Studies now show it has appetitesuppressing properties and recent safety trials confirm the extracts are nontoxic. This opens the way for further clinical research on the patented extract – already on sale in the US under the brand name Slimaluma - to assess how well it reduces hunger levels and waist size.