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Live to100 with Dr Hilary Jones



Exclusive interview with


Mum & baby guide All you need to know from conception to post-birth


Eat Smart!

Healt hy Rec i pes

Tips and advice for your wellbeing

SUMMER 2017 | £3.99 ISSN 1758-597X



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In this issue of Live to 100, Dr Hilary Jones focuses on the importance of healthy eating, taking care of our bodies and attending key health screenings and check-ups


he choices we make in our everyday lives can deeply impact our health— especially in the long-term. Self-care is fast becoming a buzzword, and it can have multiple meanings: from eating healthy, cutting back on alcohol, quitting hazardous addictions and keeping active to being aware of changes we see in our bodies, making good lifestyle choices and being proactive about our own wellbeing. Obesity, perhaps one of the most dangerous and damaging conditions, is the root cause of a host of other illnesses—cancer and heart disease included. It’s therefore more important than ever that we all try to listen to and act upon some of the recommendations set out by the government and health service. This means getting out and exercising for at least 150 minutes a week and squeezing at least five portions of fruits and vegetables into our daily meals. This type of self-care is the low-hanging fruit of our general health and wellbeing—we can all take these simple


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steps without the need to spend money or drastically change our daily routines. This is where Live to 100 steps in. This issue's healthy eating guide will provide you with deliciously balanced recipes, food swaps, news and trends to help you start your journey to better nutrition. Along with a comprehensive mum & baby guide—and a handy list of key screenings and health checks—this issue also take a look at a variety of other topics like diabetes, cervical cancer and heart health. I hope that Live to 100 will encourage you to make 2017 your healthiest year yet. •

DR HILARY JONES www.drhilaryjones.com

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Britain’s favourite TV doctor, Dr Hilary Jones, discusses today's biggest health challenges, the importance of exercise and the one piece of advice he always gives his patients

Fitness & Nutrition

17 HEALTHY EATING: THE COMPLETE GUIDE TO WELLBEING Live to 100 shares the latest news, advice and updates on healthy eating and emerging food trends

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34 THE IMPORTANCE OF STAYING HYDRATED Drinking enough water is an essential part of any healthy diet—according to NHS Choices, individuals should aim to drink around six to eight glasses each day

38 DEBUNKING CLEAN EATING MYTHS Live to 100 investigates the many myths associated with clean eating

42 FITNESS FOR LIFE When starting a new fitness regime—as with any change in life—the first step is always the hardest. Read on for an easy guide on how to get fit, and stay fit, in time for the summer months


Live to 100 explores how swimming can positively benefit your overall health

49 A PAIN IN THE BACK Most of us will suffer from back pain at some point in our lives. Get fighting-fit again with these pain-relieving exercises

54 UNDER THE KNIFE Bariatric surgery can lead to significant weight loss and can improve obesityrelated conditions such as Type 2 diabetes


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Undergoing cosmetic surgery can be a difficult choice. Live to 100 outlines the benefits and risks of going under the knife

Your Wellbeing


A Dreams.co.uk survey found that just eight percent of Britons wake up feeling refreshed

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67 PRODUCTS & SERVICES Our pick of the best products that will help you lead a healthy lifestyle


Keeping your ticker healthy is important for the preservation of your overall health—just a few lifestyle changes can make all the difference


08/06/2017 09:34


Your Pregnancy



Are apps revolutionising modern-day reproductive health or are there other more effective ways of keeping an eye on our fertility?


Covering everything from conception to baby’s first words, Live to 100 will be with you every step of the way

Your Healthcare


It is estimated that around one in four pregnant women carry group B streptococcus bacteria

74 71 HERE COMES THE SUN The sun’s rays can be harmful without the right protection


From using sun protection lotions to eating right, here are the best-kept secrets to achieve perfect skin


Diet and approach to hair care play an essential role in the upkeep of your crowning glory


It can be difficult to keep your beauty regime intact when you are strapped for cash


With between 10-40 percent of the UK’s population suffering from allergies, we address the topic of intolerances and whether they can be overcome


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The World Health Organisation states that 100 percent of cervical cancer cases are preventable, yet thousands of women still die of the disease each year

105 INTIMATE HEALTH CHECKS It’s never been more vital to banish the stigma surrounding the topic of intimate health


We investigate the effects of alcohol abuse and discuss non-alcoholic alternatives


Here, Live to 100 provides you with an overview of the most common musculoskeletal conditions and how they can be prevented, treated and managed


People with diabetes are more at risk of developing foot ulcers and injuries— here are the main symptoms and tips for treatment


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celebrity PUBLISHER & CEO Kevin Harrington EDITOR Annalisa D'Alessio SUB EDITOR Kayley Loveridge


KEY HEALTH CHECKS With routine health checks, we can catch health concerns in their early stages when they’re easier to treat


SAFEGUARDING DIGESTIVE HEALTH How much do you know about what’s good for your gut?


EYE HEALTH OVER THE DECADES What can we do to keep our eyes twinkling in our 30s, 40s, 50s and 60s? Live to 100 investigates


LASER EYE SURGERY Laser eye surgery is the most commonly performed elective surgery in the world; but is it worth the expense? Live to 100 examines the advantages and disadvantages of the procedure to help you make an informed choice


SMILE LIKE YOU MEAN IT A guide for preserving the perfect smile, with optimal oral health tips and advice


PROTECTING YOUR EARS Around one in six people in the UK are affected by hearing loss—what are the main warning signs, risks and preventable measures?


PRODUCTS AND SERVICES Our pick of the best products that will help you lead a healthy lifestyle


COPING WITH MENOPAUSE Menopause is a difficult time in every woman’s life. Live to 100 discusses hormone therapies they could be suitable for you


THE NEED-TO-KNOWS OF PET CARE We love our feline friends and our faithful companions, but with that love also comes quite a bit of care and attention. Before you go out and purchase your new buddy, make sure you’re prepared for the many challenges of pet ownership



PRODUCTION DIRECTOR Joanna Harrington PRODUCTION COORDINATOR Courtney Stephens-Donaghey ADMINISTRATOR Adam Linard-Stevens PUBLISHED BY Celebrity Angels © 2017 all rights reserved

Live to 100 with Dr Hilary Jones Celebrity Angels Suite 2, 143 Caledonian Road, London, N1 0SL Tel: 020 7871 1000 Fax: 020 7022 1694 For sales enquiries call: 020 7871 1000 WITH SPECIAL THANKS TO Dr Hilary Jones and Kim Chapman


All material in Live to 100 with Dr Hilary Jones magazine is wholly copyright and reproduction without the written permission of the publisher is strictly forbidden. The views expressed in this publication are entirely those of the authors and do not necessarily represent those of Celebrity Angels. The information in this publication is carefully researched and produced in good faith, however, neither the publisher nor the editors accept responsibility for any errors. The Celebrity Angels Series is published in the UK under licence by Damson Media Limited. Damson Media Limited is registered in England and Wales under registration no. 07869300. Disclaimer: Live to 100 with Dr Hilary Jones has been produced as a family health guide. It does not constitute professional medical advice. In no way does this publication take away your responsibility to seek professional medical advice should you have concerns regarding your health. Please visit your GP should you require professional medical advice.


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Images: Shutterstock; 123rf



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All About Health

Q: What health-focussed headlines have caught your attention recently and why? HJ: I think the health tourism debate is very current at the moment, with the government saying that it’s going to make it a legal duty for hospitals to charge patients who aren’t eligible for NHS treatment for non-urgent care. I think this is very overdue. We’ve never had an efficient way of making sure that the NHS is not abused and treatments expended on people who aren’t paying into it. It’s very difficult to suddenly create an administration that charges people who aren’t eligible. For example, how do you determine whether someone’s care is urgent? Or whether it’s something routine? People aren’t admitted with a diagnosis, they’re admitted


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with symptoms—so it could be chest pain or abdominal pain, and initially they’ll be treated as an emergency even if it turns out to be wind in the tummy or muscle strain. For that reason, there will still be a lot of treatments provided that aren’t emergencies. Also, it’s always difficult to determine who’s eligible and who isn’t. It’s been piloted at some hospitals—for example in Peterborough City Hospital—and they’ve been doing this for a couple of years and they’ve saved over a million pounds. So it is doable, you simply ask what people ask when somebody wants to open a bank account or an employer wants to do a DBS check—just a passport, birth certificate and something to prove you’re a resident such as a bank statement and a utility

Images: Shutterstock

Britain’s favourite TV doctor, Dr Hilary Jones, discusses today’s biggest health challenges, the importance of exercise and the one piece of advice he always gives his patients


07/06/2017 14:31


bill. It’s perfectly doable and it will save a lot of money for the NHS. I’d personally like to see it go further and for people who come to the UK, let’s make them get private medical insurance so that they don’t have to take up an NHS bed—just as we are encouraged to take out private medical insurance when we go abroad. I think that’s the way we should do it considering that the NHS is so strapped for cash. Q: Do you think health tourism is the main reason why the NHS is low on funds? Or are there other factors? HJ: It’s only a small proportion of funding but you’ve got to take every opportunity to save every bit of money that you can. Some people are saying that it’s a drop in the ocean but with that attitude, if you ignored every drop in the ocean you’ve got an underfunded NHS so you’ve got to save money wherever you can.

Q: So is it more about prevention rather than cure? HJ: We’ve got 10 percent of children in reception year, children aged four to five, currently classed as obese. Now let’s make sure we get them back on track so we don’t have so many obese adults and save the money we would otherwise be spending in the future on bariatric surgery. Q: Do you think we have a problem with moderation when it comes to food? HJ: There’s very little middle ground and there should be. It’s not all black and white, there’s no one food that is bad but it might be if that’s all you’ve ever had—and that’s the trouble. So many foods are available everywhere and there are so many fast food chains and so much attractive packaging and


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Two-thirds of UK adults are overweight or obese, and that is causing all sorts of problems to individuals, such as Type 2 diabetes, heart disease, cancer and

Q: What would you say is the biggest health concern in the country right now? HJ: I think obesity has to be right up there. Two-thirds of UK adults are overweight or obese, and that is causing all sorts of problems to individuals, such as Type 2 diabetes, heart disease, cancer and premature death—but it’s also at a huge cost to society. Some people want to provide bariatric surgery to many more patients than we currently do, but each surgery costs a minimum of £6,000. I would much rather spend the money on making sure that the next generation don’t become obese in the first place.

premature death

TV advertising, that it’s very easy for people who are stressed and in a hurry and haven’t got time to cook for themselves to just reach for something that’s very satisfying. Often that’s the wrong choice, so I think we need to give ourselves more time to prepare and enjoy healthy food and develop a taste for it. Q: The NHS recommends we do 150 minutes of exercise a week. Do you think that’s enough? And if so, is it best to do it in one or two sessions or spread it throughout the week? HJ: I think when you give a figure to anything it’s always awkward—what kind of level of

exercise are we talking about? Are we talking about a brisk walk, are we talking about a jog or swimming? I think people need to get out of breath and put their pulse rate up for about 20 minutes every day if they can, doing an activity they enjoy so it’s not a chore. I think if you say 150 minutes, people will say, ‘Oh, well I can add up every time I climb a flight of stairs or walk to the bus stop’. You’ve got to do something that gets you out in the fresh air and the sunlight, something that challenges your heart/lung axis. Q: As well as exercise, what other preventative measures could we take when it comes to avoiding obesity? HJ: I think something as simple as small portion sizes, eating healthy foods and avoiding too much carbohydrate. I’m much more in favour of low carbohydrate intake these days. We eat far too much carbohydrate which is converted into cholesterol and inflammation and obesity in the body—so a bit more protein, smaller portion sizes and less carbs. Q: What are the essential health checks and screenings we should all be doing every year? HJ: If we look at recent news on cancer rates we could probably bring those down if Live to 100 with Dr hilary Jones | 11

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Interview okay for people to come and talk about their problems, but we need many more resources to deal with people at that time—not to get them to wait in a queue.

we drank less alcohol and tackled obesity. Stopping smoking is the number one right at the top, but we also need to prevent obesity, decrease the consumption of alcohol and avoid burning in the sunshine—sunburn is still a major factor for skin cancer. We know that a lot of women’s cancers are fuelled by obesity—endometrial cancer, ovarian cancer and breast cancer—and we seriously need to reduce those rates by getting women who are drinking more and eating more and exercising less to change their lifestyle choices. By doing that we could save them a lot of hassle and the NHS a lot of money. Q: Cancer survival rates in the UK do lag behind those of Europe. Is that because of what you’ve just discussed, or are there other reasons? HJ: We certainly have one of the highest rates of obesity, we could certainly do something there and with alcohol consumption. We’re probably more sedentary than lots of other European countries, we also need to get people to come and avail themselves of the screening that’s offered. There’s quite a bit of awareness rising for many diseases but we’re probably still not reaching the people who most need it. We’re reaching the worriedwell rather than the poorest in society who don’t get an opportunity to recognise what awareness of symptoms means.


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Q: Do you think there’s a disparity between different parts of society in terms of how aware we are of our health and how educated we are about it? HJ: Yes, and of course it’s difficult for people living in certain areas to get access to fresh fruit and vegetables. The government could do more to make them cheaper compared to energydense foods that are generally very cheap. Q: Moving onto the topic of mental health—it’s estimated that one-fifth of workdays in Britain are lost due to anxiety and depression. Do you think we treat mental health seriously enough in this country? HJ: I think we’re beginning to. We’re beginning to overcome the stigma that’s always been there with mental health. The problem is that there are so few resources to help people once they come and seek help. The first step is to admit there’s a problem and come and talk about it, but then there’s a huge gap in the availability of counsellors and therapists. Even in child mental health there’s people with anorexia, anxiety and depression who have to wait ridiculously long periods of time to just see somebody who can start to help them—there’s this overdependence on anti-depressants which are dished out like Smarties. They can help, but it’s not tackling the underlying root of the problem, so we need more awareness, we need to make it

Q: What is the one piece of advice you find yourself giving your patients repeatedly? HJ: I think, ‘Look after yourself a bit better’ is something I find myself saying—not in as many words—but I’ll always try and get permission from patients to talk about their weight. It’s a very difficult subject to introduce to a patient who you can see is obviously overweight. When someone’s body fat reaches a certain proportion, the fatty tissue in the body is acting like an extra organ, making it resistant to insulin, increasing the tendency of diabetes. There’s inflammation going on in the body, there are changes in the blood, the arteries are becoming furred up and other hormones are affecting the appetite—larger people actually have bigger appetites because of these hormone changes. Introducing the subject to people and saying, ‘Would you like the opportunity to talk about your weight today?’ is important. So often patients come into the surgery and they’ll talk about headaches or they’ll talk about irritable bowel syndrome and no one is mentioning the fact that they’re 25 stone, so that conversation needs to start. The other thing that I’m often saying is, ‘What about enjoying some exercise?’. I’d much prefer to prescribe exercise as a treatment and as a preventative than to prescribe medications, it's logical to get the lifestyle choices done first, and there are plenty of organisations that can help people lose weight in a fun way, it’s just about motivating people to do it. Q: You mentioned insulin resistance as a consequence of obesity that can lead to diabetes. Much has been made of the fact that if you change your diet radically you can in some instances reverse Type 2 diabetes. Is that possible? HJ: Yes, absolutely, there’s plenty of cases of people being able to drop their weight and come off their medications because the hormone changes that lead to diabetes are no longer there. Bariatric surgery can do that almost overnight, and that’s why it gets such good results and why we have this eligibility criteria for people of a certain weight. But it can Live to 100 with Dr hilary Jones | 13

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Interview be done the natural way as well, so if people go for a low carbohydrate diet then the pattern of insulin secretion in the body changes, and their diabetes can be ended through weight loss. That’s something we’ve got to encourage more patients to do. Q: Would you suggest a low carb diet versus low fat? HJ: Yes, absolutely. Increasing evidence suggests it’s far too much carbohydrates and starchy food that’s fuelling the obesity crisis. Fat is energy-dense but it also has a satiating effect so it tends to reduce appetite and it doesn’t have the same effect on blood sugar that carbohydrates have. So yes I’m very much in favour of a lower carbohydrate diet and that’s why the 5:2 diet is sustainable and very popular. It’s not causing any major deprivation and it’s something that most people can easily stick to. Q: What health issues reported in the media do you think are exaggerated? And conversely, which are underestimated? HJ: Scare stories have always sold newspapers and I think stories about overcooked potatoes—a famous recent one—if we make roast potatoes browned on the outside or we slightly burn our toast we expose ourselves to chemicals that could give us cancer. Those stories are exaggerated because the occasional meal with crispy roast potatoes is not going to kill you. Over a lifetime, if you’re eating them every day, it might increase your risk but on the whole, we need to look at things in perspective. Enjoy the things we like but in moderation. The same applies to other things that carry a slight risk. Life would not be much fun without any risk at all so it’s about managing those risks and being sensible and doing these things in moderation, including alcohol and eating foods that aren’t always the healthiest. People need a treat now and again to cheer them up, but the rest of the time they need to be a bit more disciplined.

disease, alcoholic liver diseases and younger people being admitted to hospital with serious liver disease—and also all the social problems alcohol causes in society. You’ve only got to look at a casualty department after 11pm at night. It’s pretty much full of people who have either been injured or attacked or been in a domestic argument because of the effects of alcohol. It spills over into the streets and in public and it’s got a very damaging effect on society. I’m not a killjoy, I’m not saying we shouldn’t enjoy a drink, doctors are not the healthiest professionals in that regard themselves but I think people need to realise that if it’s affecting their behaviour, if they’re not good when they drink too much they should curtail that behaviour because it impinges on other people including, sometimes, their own family. Q: What do you think will be the next great medical breakthrough? HJ: I think the key will be early diagnosis and that could come in the form of chemical markers in the blood for certain cancers. There’s work being done on the identification of markers in the blood long before clinical symptoms occur. We certainly need more antibiotics to counteract the antibiotic

resistance problem that we’re currently seeing—so we need breakthroughs there. We’re discovering more things about genetics, the human genome and maybe in the future we’ll all be able to have our genetics marked out and put on a credit card-sized piece of plastic that tells everybody what we’re more susceptible to and what treatments work best for us as individuals—so personalised treatments. That could revolutionise the outlook for individual people as opposed to what’s best for the population at large. Q: Do you have any last bits of advice for Live to 100 readers? HJ: Live to 100 but feel like 60! Nobody wants to live to a ripe old age unless they’re still feeling young and healthy and that’s increasingly likely. People are living longer and what’s really good is that it’s only in the very last few months of people’s lives that they are feeling old and feeling their age. Live to 100 and enjoy all of it! Don’t live to 100 with chronic disease, like we’re hearing so much about. Live to 100 but be out there, playing tennis or going on walks and swimming, enjoying the fresh air, just like you used to when you were still 60. And I think that’s the message. It’s quality as well as quantity. •

14 | Live to 100 with Dr hilary Jones

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Images: Shutterstock

Q: Aside from obesity, do you think there are any issues that are underreported or underestimated? HJ: We as a nation are drinking an awful lot more than we used to. It’s cheaper than it’s ever been and there’s no doubt that a high proportion of people are drinking far more than the recommended upper limits. Consequently, we’re seeing a lot of liver


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FITNESS & Nutrition

In the Know

FITNESS & Nutrition

Live to 100 shares the latest news, advice and updates on healthy eating and emerging food trends FOOD FADS

Healthy foods like avocado, quinoa and kale dominated headlines and social media networks in 2016. This year, courgetti, alternative grains and bowl meals have taken the crown for the trendiest items in 2017’s food scene. Pasta is making a comeback, but not in the conventional way. The phenomenal rise in popularity of spiralisers—a handy kitchen tool which cuts vegetables into ‘spaghetti’like shapes—has allowed consumers to think outside the box when it comes to eating habits. Using lettuce instead of tortilla wraps has been a popular craze for years, but the health-conscious are now turning to vegetables such as cauliflower and mushrooms, using them as substitutes for burger buns and pizza bases. Homemade soups, minestrones, smoothie bowls, socalled Buddha bowls (delicious mixtures of raw or roasted vegetables and healthy grains) and portion-controlled meals are revolutionising our mealtimes—whilst also providing our bodies with a great mix of foods and nutrients.

OUT WITH THE 5-A-DAY, IN WITH THE 10-A-DAY Ten portions of fruit and vegetables a day could prevent around 7.8 million premature deaths worldwide, according to a new study. The research, carried out by Imperial College London, revealed that a daily intake of 800 grams of fruit and vegetables—which is double the recommended amount in the UK—is associated with a 24 percent reduced risk of heart disease, a 33 percent reduced risk of stroke, a 28 percent reduced risk of cardiovascular disease, a 13 percent reduced risk of cancer and a staggering 31 percent reduction in premature death. celebrityangels.co.uk

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FITNESS & Nutrition

Even though researchers did not find any difference between the protective effects of cooked versus uncooked fruit and vegetables, they did reveal that some foods are better at preventing certain conditions compared to others. For example, apples, pears, citrus fruits, salads and green leafy vegetables were found to be best at preventing heart disease and stroke, while green beans and yellow and orange vegetables were more effective in lowering the risk of cancer.

EAT WITH THE SEASONS As weather conditions change, so does the fresh produce that is available. Fruit and vegetables that are in season taste a whole lot better—this is because produce that has naturally ripened will have much more flavour and nutrition. With summer soon upon us, what fresh fruit and veg should we be looking


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MYTH BUSTERS Many consumers are still under the impression that tinned and frozen fruit and vegetables are not as healthy as their fresh counterparts. This is false—as a matter of fact, these tinned and frozen goods can also count towards reaching your recommended daily intake Source: NHS

to eat more of? Generally, berries—like strawberries, raspberries, blueberries and tayberries—are always better during the warmer months. As for vegetables: aubergine, beetroot, broccoli, carrots, courgettes, cucumber, peas, green beans, rocket and new potatoes are all best when consumed between June and August. •

Our overall wellbeing simply comes down to making good lifestyle decisions. Apart from eating the right amount of calories (2,500 for men and 2,000 for women), keeping active and choosing a balanced diet, following these eight simple steps can help you lead a healthier life. • Base your meals on starchy carbohydrates. These should make up just over one third of all you eat. • Eat lots of fruit and vegetables. Current policy recommends five portions of these per day. • Eat more fish—including a portion of oily fish. Seafood is a good source of protein and omega-3 fats. • Cut down on saturated fat and sugar. Even though we all need fat and sugar in our diet, keeping an eye on how much of these we eat is important. • Eat less salt. No more than six grams a day for adults. Consuming too much salt can raise blood pressure. • Get active and be a healthy weight. The NHS recommends 150 minutes of exercise a week. • Don't get thirsty. The government recommends around six to eight glasses of water per day—this is in addition to the water we get from the food we eat. • Don’t skip breakfast. People who regularly eat breakfast are less likely to be overweight.

Images: Shutterstock; 123rf



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FITNESS & Nutrition

Food for Thought Eating healthy doesn't have to be boring, bland or expensive. We've sourced the best breakfast and lunch recipes to start your day off right

Sweet n' Pink Fruit-based milkshakes are quickly gaining popularity—they curb sugar cravings and provide a wide array of vitamins and essential nutrients. This one in particular will suit every taste.



Bananas, 2

• Cut the bananas and strawberries into small chunks. • Mix all ingredients in a blender and blitz until smooth. • Add water until desired thickness is reached.

Strawberries, 80g Vanilla extract, 1 tsp Coconut water, 1 cup Milk, 1 cup Water (optional)


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07/06/2017 10:28

Who and what is Aloe 24-7?

Whilst on holiday in South Africa I discovered Aloe Ferox. Organically ‘wild grown’ in the Southern Cape and not commercially farmed. Utilised by the indigenous people as a “cure-all” for centuries, known for its superior antiseptic, cleansing, moisturising and anti-inflammatory properties. Returning to the UK, I planned to visit all the companies that create products using Aloe Ferox. Upon my return to South Africa, I met Totally Wild (Pty) Ltd in Cape Town, who have an innovative, cutting edge approach and are our suppliers of the Aloe 24-7 range. Following the first appearance of Aloe 24-7 in the UK at NOPE 2016, I managed to secure a meeting with the Waitrose Ambient Drinks Buyer who recognised the potential of Organic Aloe 24-7 Juice, which is now on sale in Waitrose.

How are Organic Aloe 24-7 Juice(s) unrivalled? Organic Aloe 24-7 Juice has a neutral, palatable taste. Two flavours have joined the range; Cinnamon & Honey and Lemon, Ginger & Honey which also contain certified organic ingredients. Aloe 24-7 Juices can be enjoyed by everyone, even those who would not be attracted to conventional Aloe Vera Juice, due to the undesirable taste. Two years in development, Organic Aloe 24-7 Juice is produced using a unique process. Without the use of any preservatives or thickeners, the 30% Aloe Ferox pulp gives the Juice it’s natural thickness, which enables the Juice to coat and soothe the digestive tract. Containing only two further ingredients; Aloe Ferox Juice and a acidity regulator. Organic Aloe 24-7 Juice is naturally rich in calcium, iron,

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magnesium and dietary fibre to promote wellbeing. 30ml twice daily or more of Aloe 24-7 Juice can form part of a healthy diet and alleviates conditions such as indigestion, bloating, heartburn and other digestive ailments.

How is Organic Aloe 247 Gel so versatile?

Organic Aloe 24-7 Gel contains 8 healing wonders from South Africa’s natural herbal apothecary: Aloe Ferox leaf gel, Aloe Ferox leaf extract, Kalahari melon seed oil, rooibos extract, Cape chamomile, lemongrass oil, sunflower seed oil and rosemary oil, giving the Gel a revitalising natural fragrance of lemongrass. The Gel is able to be absorbed quicker and more deeply than normal aloe gels without leaving any unpleasant stickiness or tackiness. Formulated to have anti-fungal, anti-inflammatory and regenerative properties to provide unrivalled moisturising, healing and calming capabilities. Approved for use on sensitive skin and provides exceptional care for sun exposed skin.

What is the key difference between Aloe Ferox and Aloe Vera?

Aloe Vera requires filtering to remove Aloin present within the jelly-like inner leaf, which means the nutrient density and taste are impaired within Aloe Vera Juices. Aloe Ferox is never filtered as the Aloin is encapsulated in a row of capillaries between the thorny outer skin and the inner white flesh. The Aloin is removed by peeling the outer skin of the leaf, then the inner leaf “fillet” is washed and pulped.

Unit 22 Ilton Business Park Ilton, Ilminster Somerset, TA19 9DU

04/04/2017 15:39

FITNESS & Nutrition

Gluten-free Pumpkin Spice Loaf An excellent breakfast option—or a tasty teatime snack—this gluten-free loaf will become your new favourite treat.



Eggs, 6

• Preheat the oven to 175C (350F). • Whisk all liquid ingredients together, then add in the dry ingredients and mix until combined, taking care to remove all clumps. • Add in the chopped figs (optional) and combine. • Grease a baking dish and pour the batter in, distributing it evenly. Top with pumpkin seeds. • Bake for around 15-20 minutes, or until the toothpick test comes out clean from the centre of the loaf.

Vanilla extract, 2 tsp Coconut milk, 2 tbsp Butter, 2 tbsp Coconut flour (or almond flour), ¼ cup Nutmeg, 1/8 tsp Cardamom, 1/8 tsp Pumpkin spice blend, ½ tsp Cinnamon, 1 tsp Baking soda, ½ tsp Chopped dried figs (optional) Handful of pumpkin seeds to top off (optional) celebrityangels.co.uk

HJ5.Healthy Eating.indd 23

Live to 100 with Dr hilary Jones | 23

07/06/2017 10:28

FITNESS & Nutrition

Avo Breakfast Burrito INGREDIENTS


Avocado, 1

• Slice the avocado. • Mix the coriander, tomato, lime juice and shallots in a bowl. Put the mixture aside. • Put the tortillas in the oven to warm up. • Heat peanut oil in a frying pan on high heat. Slice the chicken breast and heat it up in the pan. Add salt and pepper to taste. • Remove tortillas from oven; add the sliced chicken breast, sliced avocado, tomato and coriander mixture, salsa and sour cream and roll into a wrap. Enjoy warm.

Coriander, 1 handful, chopped Tomato, 1, chopped Lime, 1, juiced Shallots, 2, finely sliced Whole wheat tortillas, 2 Peanut oil, 1 tbsp Cooked chicken breast, 1 Salt and pepper to taste Salsa

Images: Shutterstock; 123rf

An extremely trendy and in-demand ingredient, ripe avocado will be the star of this savoury healthy breakfast burrito.

Sour cream (or low fat yoghurt), 2 tbsp 24 | Live to 100 with Dr hilary Jones

HJ5.Healthy Eating.indd 24


07/06/2017 15:39

FITNESS & Nutrition

Fresh and Tangy Tuna Salad This light and refreshing salad is a quick and easy lunch option that will provide you with several of your five-a-day as well as count towards your recommended weekly intake of fish.



Tuna chunks, 1 can

Lime juice, ¼ cup

Green onion, 1, finely chopped

Soy sauce, 1 tsp

Green chilli, ½, finely chopped

Minced ginger, 1 tsp

Coriander, small bunch, chopped

Minced garlic, 1 tsp

Celery, 1 stalk, finely diced Arugula, 1 cup


Lettuce, 2 cups

• Lightly toss the first five ingredients together carefully, so the tuna remains chunky. • Prepare the dressing by mixing the ingredients in a small bowl, put it aside. • Toss the arugula and lettuce and scoop the tuna mix evenly over the salad. Pour the lime juice dressing to taste. Add salt and pepper if needed.

Cherry tomatoes, 10, cut in quarters Pepper, to taste Salt, to taste


HJ5.Healthy Eating.indd 25

Live to 100 with Dr hilary Jones | 25

07/06/2017 10:29

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02/06/2017 15:42

FITNESS & Nutrition

Eat Smart

Making small changes to our everyday meals can dramatically boost our health and wellbeing; eating well doesn't always have to mean compromising on flavour or leaving the table feeling hungry and unsatisfied. From trading in white grains for their wholegrain counterparts to choosing semi-skimmed milk over full-fat, simple food swaps can help you lead a healthier life—here are some of the easiest



Roasted Portobello mushrooms

Hamburger buns White bread

Wholegrain bread

Portobello mushrooms are a much healthier ‘version’ of your average sesame-encrusted or pretzel bun—they even come in the same size. Packed with flavour, these mushrooms are also a great source of B vitamins and phosphorus.

In addition to being more filling, granary, soya, linseed and multi-seed bread is better for your digestive health. Refined grains— like the flour used for white bread—are processed and don't contain nutrient-rich germ, vitamins, minerals and fiber.


Tortillas Jam

Mashed banana

Sturdy greens like kale or chard can be great alternatives to tortillas when making dishes like tacos and fajitas—just place the filling in the middle of a good-sized leaf and wrap away. This swap certainly does not let down in the satisfaction department.

If you’re looking for something sweet to spread on your toast, mashed bananas are the way to go. In addition to being full of potassium, they are naturally sweet—unlike sugar-filled jams and preserves.

Processed salad dressing Fruit juice

Cup of berries

Oil and balsamic vinegar

Opting to eat a salad is all well and good, but loading it with processed dressings—which are high in sugar and fat—is counterproductive. Invest in some good quality olive oil and balsamic vinegar instead, the less processed food you consume the better.

As a rule of thumb, it’s always better to eat your fruit instead of drink it. This is because juices are high in sugar and tend to remove all of the natural fiber present in fruit, which actually has great digestive benefits.


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08/06/2017 09:40

FITNESS & Nutrition

Dinner Sliced courgettes

By swapping lasagna noodles with sliced courgettes—or other vegetables such as squash—you can create a delicious, gluten-free 'lasagna' loaded with key nutrients and vitamins.



For those who like to treat themselves to a drink with dinner, choosing red wine over a cocktail will mean drinking about half the calories.



If you’ve got a craving for meat but want to watch your cholesterol, opt for leaner, white meats like turkey—they are high in protein and very low in fat.

Surprising 100kcal snacks • Homemade popcorn—20g of popping corn and 3g of oil comes in at just under 89 calories. • Banana milkshake—100ml of semi-skimmed milk and 55g of very ripe bananas will make a smooth and creamy shake for just 98 calories. • Baked beans on toast—a 22g slice of toasted wholegrain bread and 60g of baked beans make this popular snack only 99 calories. • Apple and peanut butter—50g of sliced apple and 12g of peanut butter only amount to around 96 calories. • Strawberries and cream—110g of strawberries and 30g of half-fat crème fraiche are only a surprising 92 calories. Source: NHS Choices


HJ5.Healthy Eating.indd 28

Cheese & crackers

Cheese & apples

It doesn’t take long to make a significant dent in a packet of crackers. Apples, on the other hand, pack in around 17 percent of your daily fiber needs—they also taste great when paired with cheese.


Kale chips

In general, kale chips are just as beneficial for your health as eating kale in a salad. Swap out greasy, salty, processed crisps with a baked kale snack and pack in the nutrients—they can be tasty all the same.


Frozen grapes

Instead of loading your body up on processed sugar, create your own sweet treat by putting some seedless grapes in the freezer. Raisins are also a good alternative to candy.

Extra Virgin Olive Oil Ruspina is one of the largest olive oil producers and dynamic olive oil exporters in Tunisia. Ruspina is an Extra Virgin Olive Oil of an excellent quality because it is extracted from the finest selected olives from both the north and the Sahel region of Tunisia—considered the best soils holding 6 million olive trees—and cold pressed according to techniques tuned up over the years as per international standards. Ruspina trademark is synonym of prime quality organic and conventional Extra Virgin Olive Oil to its valuable customers worldwide. They have been rewarded as best Tunisian Olive Oil of the year and obtained the Gold Medal for our organic Olive Oil during the Japan Olive Oil competition held in Tokyo in April 2012.

Images: Shutterstock; 123rf

Lasagna noodles



08/06/2017 10:17

HUNGRY? CHOOSE A NATURAL SNACK - CHEESE! Cheddar tops the list of favourite cheesesii and Cathedral City is the Nation’s favourite cheddar being in over half of UK fridges. It is expertly made at our Cornish creamery using 100% British milk from our dedicated West Country farmers to create our distinctive, smooth creamy cheddar every time.

Britain is a nation of cheese lovers. This growing national love of cheese has seen curry lose its crown as our ‘national dish’ – instead being i replaced with cheesy favourites such as lasagne, pasta and pizza . Cheese is a naturally nutrient rich food made from milk which means it is a great source of calcium, the stuff that helps build strong bones and teeth. Like meat, cheese offers a high quality protein essential for the growth and repair of the body and also contains a variety of vitamins and minerals including Vitamin A, Vitamin B12 and phosphorous all of which help our bodies stay healthy. Eating a 30g piece of cheese every day as a snack or as part of a meal can help contribute to your recommended daily amount of these vital nutrients.



Made using the same process as our regular Mature Cheddar, Cathedral City Lighter is simply made from partly skimmed milk, to reduce the fat without compromise to the taste. Now with the new Cathedral City snack bariii, you can enjoy your favourite cheese in a convenient, grab-and-go format – perfect for lunch or a quick afternoon snack. It is a completely natural snack and each 30g bar was made from the equivalent of a big glass of milk (300ml).




Cathedral City Mature Lighter Cheese snack bar – smooth and mellow with all the flavour but 30% less fat.

125 calories Cathedral City Mature Cheddar snack bar – smooth and mellow, a timeless classic

Cheddar cheese is a concentrated dairy product - It takes 10 litres of milk to make just 1kg of hard cheese. The only thing that’s added is a starter culture (good bacteria), salt and rennet.


The body cannot make calcium and it must therefore be provided from the diet - it’s most readily absorbed from milk and dairy products. A 30g Cathedral City snack bar provides around third of the recommended daily amount.


A 30g Cathedral City snack bar is a good source of ‘high quality protein’, providing on average almost a quarter of a the daily recommended amount for an average adult.

Try our other wholesome snacks for a delicious and nutritious boost!

i The survey was conducted by Censuswide with 1,000 general respondents (May 2016) 53% of respondents’ favourite meals were Italian vs 0% opted for curry. ii Cheddar has the highest value in the Cheese market – SIG IRI Grocery 5 w/e 5th February 2017 iii Subject to availability. The Cathedral City Snack bar is available in selected stores only. Consume as part of a varied and balanced diet.

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Debbie and Andrews.indd 1

01/06/2017 12:11

FITNESS & Nutrition

Essential Vitamins and Where to Find Them Our bodies need a wide variety of minerals in order to function properly and stay healthy—here are Live to 100’s go-to vitamin pointers Vitamins A, B, C, D, E and K—we’ve all heard of them, but what foods are the best sources of these essential compounds? Here is a simple guide on the key nutrients our bodies need, where to get them, how much of them we need, how to make sure we get enough and the risks of taking too much.

What does it do? Also known as retinol, this key nutrient aids the body’s natural defense against illness and infection, helps vision in dim light and keeps the lining on certain parts of the body—like the nose—healthy. Where can I find it? Cheese, oily fish, eggs, milk, yoghurt and liver. How much do I need? Men aged between 19-64 need 0.7 milligrams a day, women of the same age group need 0.6 milligrams a day. What if I take too much? Some research suggests that having more than 1.5 milligrams of vitamin A over a long period of time may make your bones weaker and more prone to fractures.


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What does it do? There are many types of B vitamins— thiamin, riboflavin, niacin, pyridoxine and folic acid—and they all have different roles in our bodies from keeping the nervous system healthy to breaking down and releasing energy from food. Where can I find it? Eat peas and fresh fruit for thiamin, milk and eggs for riboflavin, meat and fish for niacin, pork and poultry for pyridoxine and broccoli and spinach for folic acid. How much do I need? Per day, men aged 19-65 will need one milligram of thiamin, 1.3 milligrams of riboflavin, 16.5 milligrams of niacin, 1.4 milligrams of pyridoxine and 200 milligrams of folic acid. On the other hand, women of the same age group will need 0.8 milligrams of thiamin, 1.1 milligrams of riboflavin, 13.2 milligrams of niacin, 1.2 milligrams of pyridoxine and 200 milligrams of folic acid. What if I take too much? Taking more than the recommended amount by the NHS can cause symptoms such as loss of feeling in the arms and legs and skin flushes.


07/06/2017 10:31

FITNESS & Nutrition


Getting Help From a Bottle It’s no secret that the best way to ensure our bodies get the right minerals and nutrients is by eating a varied diet—however, in some cases, supplements can safely plug the gaps in our nutrition. Vitamin D. During the winter, it’s vital that we get vitamin D from our diet, as the sun isn’t strong enough for the body to make the vitamin itself—however, it can sometimes be difficult to get enough from our diet alone. According to NHS Choices, everyone—including pregnant and breastfeeding women—should consider taking a daily vitamin D supplement containing 10 micrograms of the vitamin during the autumn and winter. You can find these in pharmacies and most supermarkets. Iron. Women who lose a lot of blood during their monthly period are at higher risk of iron deficiency anaemia and may need to take iron supplements. Speak to your doctor before deciding to take any supplement. Omega-3. The health benefits of eating fatty, cold-water fish such as salmon and mackerel are well-known. However, due to contaminants, purity, availability and price, getting enough omega-3 through diet alone can sometimes be hard. Fish oil in supplement form, on the other hand, provides these essential nutrients in a pure and concentrated way.


HJ5.Healthy Eating.indd 32

What does it do? Calcium helps build strong bones and teeth, regulates muscle contractions and makes sure blood clots normally. Where can I find it? Milk, cheese, dairy products, green leafy vegetables, soya beans and nuts. How much do I need? Adults need 700 milligrams of calcium a day. What if I take too much? Taking higher doses than recommended can lead to diarrhoea and stomach pain.


What does it do? Iron is important in making red blood cells. Where can I find it? Good sources of iron include meat, beans, nuts, dried fruits and wholegrains. How much do I need? Men aged 1964 and women aged 50-64 need 8.7 milligrams a day while women aged 19-50 need 14.8 milligrams a day. What if I take too much? Side effects include constipation, vomiting and stomach pain.

Images: Shutterstock; 123rf

What does it do? Vitamin C helps keep cells healthy, aids the wound healing process and maintains skin, blood vessels, bones and cartilage in top shape. Where can I find it? Oranges, orange juice, strawberries, blackcurrants, broccoli, brussels sprouts and potatoes. How much do I need? Adults aged between 19 and 64 years need 40 milligrams of vitamin C a day. What if I take too much? Taking large amounts can cause stomach pain, diarrhoea and flatulence. Lack of vitamin C can lead to scurvy.

What does it do? This key vitamin helps regulate the amount of phosphate and calcium in the body. Where can I find it? Most people should get all the vitamin D they need from sunlight, but it can also be found in foods such as oily fish, red meat, liver, egg yolks and fortified foods. How much do I need? Babies up to the age of one year need 8.5-10 micrograms of vitamin D a day. Children from the age of one year and adults need 10 micrograms a day. What if I take too much? Taking too much vitamin D can cause calcium to build up, weakening bones and damaging the heart and kidneys.


07/06/2017 10:31

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10/04/2017 12:23

FITNESS & Nutrition

The Importance of

Staying Hydrated

Drinking enough water is an essential part of any healthy diet. According to NHS Choices, individuals should aim to drink around six to eight glasses each day


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Remember Your body may be dehydrated even before you feel thirsty. Although we are dehydrated when we have lost 1% of body weight as a result of fluid loss, we might not present s ymptoms un til our dehydration levels reach 2%

water in short periods of time can leave the body feeling nauseated and lethargic. In addition to the important role water plays in a healthy and balanced diet, proper hydration is also essential in warding off urinary tract infections (UTIs). When fluid intake and urination frequency are reduced, the risk of getting a UTI—like cystitis—is almost doubled. Inadequate fluid intake is also a major cause of chronic constipation and prevents the kidneys from functioning correctly. •

Images: 123rf Shutterstock


o you drink enough water in a day? If the answer is no, you may be doing your body a great disservice. Good hydration— when water losses and gains in our body are balanced—is essential to our overall health and wellbeing. Dehydration, even in its mildest forms, can adversely affect our organism, mind and cognitive abilities: once thirst is felt, mental performance can decrease by as much as 10 percent, while hand-eye motor coordination can also be impaired. Water is crucial in helping individuals maintain a healthy body weight; it’s vital for every function in our bodies. Swapping fizzy, sugary and caffeinated energy drinks—which act as a weak diuretic—with simple water can cut out calories and sugar, as well as boost hydration. The best way to stay hydrated is to consume small amounts of fluids very frequently; keeping a plastic bottle at hand will help you do this. During exercise, on the other hand, it is recommended to drink water at 10 to 15 minute intervals. Proper hydration during physical exercise can dramatically enhance performance, reduce fatigue and increase endurance. The early signs of dehydration include light-headedness, dizziness, tiredness, irritability, headache, sunken features and heat intolerance. While it is important to up fluid intake if you display any of those symptoms, consuming large amounts of


07/06/2017 10:32

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16/02/2016 10:58

FITNESS & Nutrition


Clean Eating Myths

Live to 100 investigates the many myths associated with clean eating


HJ6.10 Clean Eating Myths.indd 38

slowly beginning to integrate veggie cafés throughout London. The ever-expanding variety of health food stores seems to indicate we’re on the cusp of something new. But this begs the question: when it comes to food trends, how much of what you hear is true?


better for us. The truth is—unless you have intolerances to either—this isn’t the case. There is a growing variety of gluten and dairy-free options on the market—foods like these should be eaten with consideration whether you’re avoiding dairy and gluten or not. You can still be healthy and consume gluten and dairy products as long as you monitor your consumption like you would with any other food.

The truth: there’s a misconception


floating around as of late that glutenfree and dairy-free recipes are somehow

The truth: in order to maintain a healthy diet, carbs are in fact essential—there

Images: 123rf


lean eating is rising in popularity and nutritional wellbeing is quickly becoming one of the most topical health subjects of the moment. A variety of trends have started to emerge into the mainstream: from veganism to detoxes, we’re at the pinnacle of reimagining food consumption. Commercially, gluten-free food is now making over £550 million a year, and this figure is rising rapidly. Vegetarian restaurants and cafés are also on the rise—several well-known high street brands such as Pret A Manger are


07/06/2017 10:33

FITNESS & Nutrition are just different ways of consuming them. It’s best to get your carbs from fruit and veg, beans, nuts, dairy and whole grains. These foods aren’t processed like the better-known sources of carbs—such as bleached grains and sugars. Those are the ones that should be avoided.

with the intention of helping your body rid itself of toxins. In a vast majority of these diets, the ‘toxins’ themselves and the method of removal aren’t clearly defined. Be careful to avoid ‘quick-fix’ liquid-only detoxes as these run the risk of depriving your body of essential nutrients.

FlaxsEEd will givE you all oF your omEga-3s

Eggs arE unhEalthy

The truth: the human body needs sufficient levels of omega-3s in the form of Docosahexaenoic Acid (DHA), which is especially abundant in fish. While flaxseeds contain omega-3s, they are in the form of Alpha-Linoleic Acid (ALA), which needs to be converted into DHA

treatment recently. The word ‘egg’ now seems to connote bad cholesterol and poor health. Neither of these are true. Eggs do contain a lot of cholesterol— that part is true—but that cholesterol is good cholesterol, a denser variety that in fact seeks out the bad and scavenges or removes it. Good cholesterol reduces,

The truth: eggs have had unfair

reuses and recycles its bad counterpart and puts it to use by relining the inner walls of blood vessels—in turn helping prevent heart disease. Beyond this, eggs also have a rich variety of nutrients and antitoxins. Our advice? Eat an egg.

glutEn is thE EnEmy The truth: gluten is only the enemy if you suffer from coeliac disease. There is a misconception that gluten can break down the microvilli (a very tiny hair-like membrane) in the intestine, letting food particles pass into your bloodstream. This can be the case, but only if you’re suffering from coeliac disease. The real enemy—as with a lot of these examples—is over-indulgence.

mini-mEals arE bEttEr For your mEtabolism The truth: eating small meals more frequently throughout the day has been believed to boost your metabolism. Unfortunately, studies have shown you neither burn calories nor lose fat any faster by doing this. The best way to burn calories and lose fat is to focus on eating real foods and avoid consuming more calories than you’re burning.

for any beneficial results. Unfortunately, the conversion ratio from ALA to DHA is very limited. Whole flaxseeds may pass through the intestine undigested so their nutrients remain unabsorbed. It’s essential you have omega-3s in your diet—if you’re looking for a plant-based source of this fatty acid, it is recommended to supplement with DHA from algae.

dEtox clEansE rEgularly The truth: regular detox cleanses aren’t necessary because your liver and kidneys already do this on their own. The idea of a detox cleanse is to set yourself on a strict food and drink diet


HJ6.10 Clean Eating Myths.indd 39

Live to 100 with Dr hilary Jones | 39

07/06/2017 10:33

FITNESS & Nutrition Saturated foodS are bad saturated foods cause heart disease, although there’s no substantial proof of this. One of the most popular healthy oils—coconut oil—is in fact high in saturated fats but is still considered a healthy food.

produce juicers and blenders. There’s no doubt that your juicing concoctions may taste better, however, juicing takes away the essential fibre in the fruit. Fibre is important for good heart and digestive health. If you like your health kick flavoursome, juice away, but don’t expect significant differences when it comes to your health.

Juicing fruit iS better than eating it

clean eating iS dangerouS

The truth: it’s frequently believed that

The truth: the only ones benefiting

execution of it can be. ‘Clean eating’

Images: 123rf

from juicing are the companies that

The truth: it isn’t—but a person’s

concerns itself with eating whole foods and foods that are minimally processed. As with all new conquests, you should pursue clean eating with care and consideration; consult a doctor where necessary. Clean eating can take a wide variety of forms so consider which one works best for you. Ensure you’re getting your information from a reputable source. Plan your diet with care, making sure you’re still getting all the necessary nutrients and vitamins, and don’t cut anything out before doing your research. •

40 | Live to 100 with Dr hilary Jones

HJ6.10 Clean Eating Myths.indd 40


07/06/2017 10:33

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11/04/2017 14:03

FITNESS & Nutrition

Fitness for Life

When starting a new fitness regime—as with any change in life—the first step is always the hardest. Read on for an easy guide on how to get fit, and stay fit, in time for the summer months


Remember! If you are over 60 or have a pre-existing long-term condition like diabetes, heart disease, high blood pressure or arthritis, consult with your doctor before starting any kind of physical exercise and interval training

PosItIve attItude Your attitude towards fitness can make all the difference between succeeding or failing in your goals. In most cases, a number of simple lifestyle changes will be required, but being fit unambiguously means incorporating good habits into your everyday life and learning how to stick with them. When starting out, it’s important to keep in mind that results will not be visible overnight; track your progress and learn to love the ‘small wins’ and minor improvements—these can be anything from going a week without sugary

Images: Shutterstock

etween setting realistic goals and finding the right workout to suit your needs, the road to getting in shape can be a rocky one. Finding the time to cook healthy meals, go for a jog or complete a satisfying gym session whilst juggling all the demands of everyday life can seem impossible—however, a little dedication and perseverance will turn your journey to fitness into an extremely rewarding experience. So, where to begin? As with all long-term projects, starting off with a determined mindset is key.

42 | Live to 100 with Dr hilary Jones

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07/06/2017 10:35

FITNESS & Nutrition snacks to noticing you’re getting less tired or breathless when doing your cardio sessions. Setbacks are normal; remember to not get discouraged.

EXERCISE REGIMEN A good fitness programme has five components to it: a warm up, cardio, strength-building exercises, stretching and a cool down period. Start with a steady walk on the treadmill or a pedal on a stationary bike to get your blood flowing and your muscles warmed up. Doing three 30-minute cardio sessions a week—these can include running on a treadmill, biking at high resistance or the elliptical machine—can dramatically improve circulation and endurance. The third component, muscle training, will increase your strength and tone and speed up metabolism at the same time. Strength training can be done by lifting weights or doing squats, crunches, lunges and pushups. Stretching—the fourth vital part of any workout—relieves muscle and joint stiffness and increases flexibility. After strength training, stretch any muscles used while exercising. The cool down stage can be very similar to the warm up: perform cardio at a very low level. This will allow the muscles to relax.

EAT CLEAN Whether you’re looking to get slimmer, reduce calorie intake, cut out specific foods or adopt a new diet altogether, eating right is vital to your success. Identify your food kryptonite—crisps, sweets or fizzy drinks— and reduce the quantities of these that you consume. Make changes gradually, as it will be much easier to stick to them this way; after all, diet and training are equally important when it comes to fitness. •

INCORPORATING EXERCISE INTO EVERYDAY LIFE • Use your legs. Leave the car keys at home and walk—at least part way—to work. If that’s unrealistic, park some distance away from your office building and force yourself to walk 30 minutes a day at the very least. • Household chores. Cleaning vigorously or taking part in activities like gardening can also count as exercise. Dusting shelves, clearing the garage and mowing the lawn will burn calories and keep you flexible. • Exercise at work. Bringing fitness into the workplace is easier than one might think—especially for those who spend hours sitting down in front of a computer screen. Simple exercises such as leg lifts can be done from the comfort of your seat.

Images: Shutterstock; 123rf

DID YOU KNOW? Recent guidelines published by the US government stated that to lose weight and keep it off, one should accumulate around 60 minutes of exercise a day. However, according to WebMD, 30 minutes a day is all it takes to benefit from exercise


HJ7.Fitness.indd 43


07/06/2017 10:35

Advertisement Feature

Swimming for Health and Fun! Swimming is a great way to stay healthy! Just a short 30-minute session in the pool twice a week can work absolute wonders on all aspects of your health and wellbeing. Not weather dependent (no excuses then) this all year-round activity is much kinder on joints than pounding the streets. “But it’s a bit boring, simply swimming up and down.” Is the objection of many people. Not necessarily! Three ideas for lane swimming alone: • Most pools have training sheets for the number of lengths you’d like to do. Work to build up the distance you can swim, while varying your strokes • If you’re already proficient, sometimes a short 20 length burst can be fun – and leaves you wanting more – always a good thing! • Invest in a pair of underwater headphones Swimming with a friend will keep you motivated (treat yourself to sauna or steam room afterwards). An aqua aerobics class means you’ll stick it out for the entire session - no ducking out half way through! Alternatively, a personal challenge like ‘swim the English channel in a month’ or ‘swim the Atlantic in a year’ will give you a reason to keep returning to the pool and a goal to keep you focused and motivated. If you’re more adventurous give open water swimming a try. There are lots of local clubs that you can join. You can go off piste with wild

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swimming in lakes and rivers (never reservoirs though) – go to www.wildswimming.co.uk to find safe places to swim or join an organised event – www.outdoorswimmer.com has details of an event near you. The downside of swimming is all too often a nasty ear infection can stop you getting in the water. With prevention better than cure, www.swimseal.com will keep you swimming. Two or three drops in each ear before you get in the water coats the ear – like a waterproof lining - prevents the trapped water in ears which causes discomfort, balance problems and pain and can cause ear infections. No need to use uncomfortable, leaky earplugs anymore’. As with suncream, reapply every few hours (a holiday must have available from Boots, Superdrug, Amazon and local chemists).

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So, what’s not to love? If you want to make your heart larger, stronger and healthier, enjoy a low resting heart rate, relax your mind and build endurance, enjoy an activity with a low injury risk, improve flexibility, reduce back pain, strengthen and develop your core muscles, significantly improve your balance to reduce the risk of falls, what are you waiting for? Join your local health club or visit your local pool this week! Oh and don’t forget swimming burns twice as many calories as walking! You’ll leave a session with a real feel good factor, so swimming could be just the thing for you!

07/06/2017 14:08

FITNESS & Nutrition

The Benefits of


Live to 100 explores how swimming can positively benefit your overall health


wimming is a well-known significant form of exercise, but if you were asked what benefits it can have on your body, would you know the answer? These positive side effects can take on many forms—both physical and mental. If you're lacking confidence and the idea of going to the gym leaves you perturbed, swimming could be a more comfortable alternative. In fact, it is ideal for all levels of skill and ability. With a splash of commitment, you can considerably improve your overall health and wellbeing by spending a little more time in the water.

Images: 123rf

BLOOD PRESSURE Regular swimming has been shown to have significant effects on blood pressure in the long-term. Commitment to a swimming schedule will ensure an excellent cardiovascular workout that will decrease your blood pressure—if it was previously high—or ensure you maintain a regular level. The American Journal of Cardiology has tested this on a group of individuals 60 years or older. Applying them to a regular swimming routine, researchers noted a decrease of an average of nine points in their blood pressure after taking up a regular swimming routine. celebrityangels.co.uk

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FITNESS & Nutrition MUSCLE STRENGTH Swimmers gain muscle strength throughout their entire body. With most physical exercise—whether it’s running, weights or cycling—the application on the muscles tends to be constrained to a few isolated areas. Swimmers utilize more muscle groups than normal to move through the water, resulting in an all-inclusive workout. The legs kick, the arms pull, the back reaches and rotates and the stomach tightens to power the legs and stabilize the core.


STRESS MANAGEMENT If you’re seeking a stress-free physical activity to improve your health, swimming is a great option as it eliminates a lot of the features that people may dislike about frequenting a gym. A calmer, more relaxed form of exercise is ideal for someone who is looking to improve their mental wellbeing as well as their physical health. The coordination required to create a rhythmic cycle is not only relaxing in itself but also encourages regulatory breathing. This contributes to the growth of the lungs and a more relaxed state of breathing—an exercise regularly practiced in mental health sectors. Taking the initiative to make adjustments to your day, ensuring you visit the pool during off-peak hours to avoid crowds and approaching your new activity with a positive attitude will guarantee you make the most out of every session, class or experience.

INCREASED INTELLIGENCE One of the lesser-known positive side effects of swimming is its effect on our level of intellect. While still a theory in progress, an investigation by the Journal of Physiology has noted a significant increase in intelligence among swimmers. This might be attributed to the fact that the average male has an increased blood flow of 14 percent whilst underwater. While the exact reasoning for this is still being determined, it is theorised that it is the water's pressure on the chest cavity that increases levels of intelligence.

EXERCISE WITH PRE-EXISTING HEALTH CONDITIONS In terms of seeking a form of exercise while trying to care for a pre-existing condition, swimming is about as good as it gets. Numerous medical scenarios, such as physiotherapy, utilize swimming as a form of aftercare. Many more also consider it a safe form of physical exercise for people with long-term conditions such as arthritis, joint pain or diabetes. •

Images: Shutterstock

The physical attributes of swimming are many, but the two that lend themselves are buoyancy and resistance. When the water is up to your neck and 90 percent of your body is submerged, you are buoyant. This can make the physical element of an exercise routine easier as there is no pounding to the floor or jarring movement and your body is alleviated because of the water surrounding you. In addition to this, resistance in water is around four to 42

times greater than in air—making water a natural and instantly-adjustable weighttraining machine.


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31/01/2017 15:14

Back pain? Put it behind you… Because you get up in the morning and feel 20 years older than you are. Because when you stand from sitting, your back feels like wood. Because you’re sick of the headaches which come on at work. Relief is on hand… the bakpro™ box set and programme is quick, easy and effective to use whether you have neck, mid or low back pain. For more information and to order the bakpro™ box set online visit www.bakpro.com and quote BAKLIVE100 at checkout.

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19/05/2017 09:36

FITNESS & Nutrition

A pain in the


Most of us will suffer from back pain at some point in our lives. Get fighting-fit again with these pain-relieving exercises


he majority of cases of back pain do not have a serious underlying cause and symptoms tend to get better without the need for treatment. For some people, however, it is a debilitating and importunate daily occurrence. Back pain can be caused by bad posture, lack of rest, overuse and excessive force. In rare cases, it can be indicative of more severe conditions of the spine, organs or arms and legs. While treatment for back pain can include surgery, manual therapies, acupuncture and drugs, there is nothing more likely to alleviate pain than staying active. Read on for a list of the most effective exercises and activities for alleviating back pain.

Images: 123rf

No More Back Pain 'Sitting is the new smoking' is the worrying new statement released by health experts. One of the biggest complaints is back and neck pain—2.5 million people suffer with back pain every day in the UK, with the average person sitting nine hours a day. The causes of back pain are many, both anatomical, emotional and stressrelated. Even the way you breathe can affect your back pain—it calls for a


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WORK IT OUT recipe of strategies to prevent and treat it. Research has shown that traditional medical approaches (like drugs and surgery) have been ineffective. Combined, self-driven, inexpensive programmes of reduced sitting, specialist exercises and stress-busting techniques are the way forward. The anti-sitting revolution is upon us! To find out more, visit bakpro.com

Building on strength and flexibility helps to protect the spinal column so that it can withstand trauma, preventing further bouts of back pain. Take precaution when trying the following activities: stretching and exercise should be challenging but painless so try not to force the body into positions that are painful or uncomfortable. LIVE TO 100 WITH DR HILARY JONES | 49

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FITNESS & Nutrition BACK FLEXION STRETCH Lying on your back, gently pull both knees into the chest and flex the head forward until you reach a full balled-up position. Stretching the muscles in the back this way can increase suppleness and mobility.

STANDING HAMSTRING STRETCH Standing tall, feet hip-width apart, bend forward from the hips. Let the arms hang loose and try to reach the toes—but stretch only as far as is comfortable. To avoid hyperextension, micro bend the knees. Stretch for at least 20-30 seconds to allow the muscles to loosen up and repeat five to 10 times.

SWIMMING This low-impact aerobic exercise comes highly recommended by doctors as buoyancy in the water takes stress away from the joints. According to spine-health.com, simply walking from one side of the pool to the other alone can be effective in relieving back pain.


ASK THE DOCTOR Seek immediate medical advice if you experience numbness in the legs or arms, difficulty passing urine, loss of bladder or bowel control, swelling in the back or tingling around the genitals


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Good Vibrations ‘A vibration platform is basically like any other piece of exercise of equipment for the home, like a stationary bike or a rowing machine. The difference is the amount of time you save and the wider range of beneficial effects. Doing basic, simple exercises on a pivotal machine is a very low-impact form of exercise; our customers like it and even become addicted to it,’ says Hypervibe founder and CEO Murray Seaton, who developed his machines thanks to research funding from the Australian government. The machine’s pivotal or see-saw motion was the first to

emerge, developed in the 90s by German pioneers Novotec, who set out to simulate the natural movement of the hips. Today, their Galileo machines are in homes, clinics and hospitals all over Germany. It took years for Seaton to perfect the design without infringing the Galileo patent, but he rejected the lineal/vertical movement of other manufacturers, as their platforms tended to be relatively uncomfortable. He also wanted the machine to be powerful. His machine now competes with the best and is as powerful as Novotec’s—but cheaper. Hypervibe now sells all over the world.

Images: Shutterstock

Strengthen the muscles surrounding the lower back with simple pelvic tilts. Lying flat on your back with your knees bent and feet flat on the floor, pull your abdominal muscles in towards your spine for a sturdy and strong base. Gently tilt your pelvis up and hold for 10 to 20 seconds—repeat five times.


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It’s all about your quality of life THE BENEFITS OF OWNING A HYPERVIBE • Eases stiff muscles & joints • On-going therapy and treatment, particularly for back, knees and hips, in your own home • Promotes vastly improved circulation & lymphatic drainage effects • Improves core stability • Promotes better posture & balance • Eases pain from troublesome areas • Just 10 minutes a day & you’ll reap the rewards • Maximum effect, minimal time 10 minutes is equivalent to 1 hours of exercise • Perfect for rehabilitation following injury or operation* • Ideal for improving health, fitness & maintaining ‘quality of life’

The Hypervibe range has a choice of 4 models, from a base model G10 to the G14, G17 and the professional’s choice, the Galaxy! * subject to GP approval



hypervibe.com/uk | 0808 164 0680

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FITNESS & Nutrition

GLUTEAL STRETCH Lying on your back with a flat block behind your head for support, bend the right leg and rest the left foot on the thigh just above the knee. Place both hands behind the right thigh and pull the leg slowly in towards your chest. Keep your hips square and hold the stretch for 30 seconds and repeat on the opposite leg. This exercise stretches the piriformis muscle which starts in the lower back down to the top of the thighs and is especially good for those suffering with sciatica.

YOGA While it is advised for those with chronic conditions to avoid yoga, those with lower-back pain and soreness can greatly benefit from postures that work 52 | LIVE TO 100 WITH DR HILARY JONES

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to lengthen the spine and stretch and strengthen the muscles. Begin by lying flat on the floor with palms by the ribs face-down, draw the legs in together and use the strength of the back to lift the chest for a gentle upward-facing dog pose—hold and repeat. This pose stretches the abdominals and engages the back muscles. •

DID YOU KNOW? Back pain is responsible for 22% of healthcare costs to the NHS in the UK. This figure is equivalent to £500m annually Source: paincommunitycentre.org


Bad posture—whether when sitting or walking—can lead to preventable back pain. Sitting: When sitting at a desk, do not drop the shoulders and hunch forward towards your computer screen. Sit tall with your head balanced above your spine, be conscious to sit with your feet flat to the floor and keep arms flexed at a 75 to 90-degree angle at the elbows. Walking: Keep your head balanced above your spine, look straight ahead to reduce strain on your neck and avoid drooping the shoulders. Bad posture while walking can misalign the skeleton leading to conditions such as sciatica.


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FITNESS & Nutrition

Under the Knife Bariatric surgery can lead to significant weight loss and can improve obesity-related conditions such as Type 2 diabetes. We examine your options


besity rates in the UK are at an all-time high with the condition estimated to be the fourth largest cause of death in England, according to the NHS Atlas of Risk. Obesity is a major cause of serious chronic conditions such as diabetes, cardiovascular diseases and cancer, a fact that is leading people to undergo weight loss surgery to improve their overall health and quality of life. Doctors will encourage patients to pursue traditional weight loss methods such as exercise and dieting before suggesting bariatric surgery. It is important to remember that while weight loss surgery can change your shape physically, it cannot bypass your previously learnt behaviours. Consultation with a psychiatrist or therapist may be essential in reshaping your relationship with food for longer-term results.


COMMON TYPES OF WEIGHT LOSS SURGERY Gastric band. A band is secured around the stomach to reduce portion intake and overall hunger. Gastric bypass. The top of the stomach is surgically stapled to the lower intestines so that less calories are absorbed and you feel full sooner. Sleeve gastrectomy. A large part of the stomach is removed so that you can’t physically eat as much as you could before surgery. 54 | LIVE TO 100 WITH DR HILARY JONES

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All of these methods are proven to significantly reduce weight, but they are not a cure for obesity. Any surgery must be coupled with permanent lifestyle changes to avoid putting weight back on. After these procedures, patients will be required to commit to regular follow-up appointments with their doctor. •


of adults in England are obese Source: House of Commons Library

Risks • If you undergo a gastric band procedure, there is a chance of the band slipping out of place or your gut becoming blocked or narrowed • You may find that after surgery you are not getting enough vitamins and minerals from food; you may need to take supplements for the rest of your life • You may be at risk of blood clots in the lungs or legs • With extreme and fast weight loss comes the risk of being left with excess folds of skin, which you may want to remove with further surgery

Images: 123rf

If undergoing weight loss surgery on the NHS, you must have a BMI of 40 or above—or a BMI between 35 and 40 plus an obesity-related condition that would improve if you lost weight.

Source: NHS Choices


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The ORBERA® Intragastric Balloon


he weight loss journey can leave some patients with little support or options in the gap between diet and exercise and surgery. For overweight and obese adult patients with a Body Mass Index (BMI) of 27 and above who are considering an invasive surgery alternative, the ORBERA® Intragastric Balloon may be the non-surgical solution to help maintain proper portion control. Clinical data on ORBERA® has shown that the average patient who used the Intragastric Balloon lost over three times the weight of those who pursued diet and exercise within a six-month period.


The endoscopic procedure, typically carried out under a mild sedative, sees the thin and deflated ORBERA® balloon placed into the stomach; it is then filled with saline until it reaches the size of a grapefruit. The procedure takes around 20-30 minutes and patients can usually go home the same day. The balloon is a part of the ORBERA® two-part 12-month Managed Weight Loss system which also comprises of a diet and exercise programme. After six months, the balloon is removed from the stomach and patients continue with the programme.


Those interested in ORBERA® should speak to an ORBERA® specialist in their area who can advise patients about their cost and financing options.


To receive ORBERA® you must be willing to follow a 12-month programme, beginning with the placement of ORBERA® and continuing for six months after. The programme includes a healthy diet and exercise plan. If the diet and exercise programme is not followed, you may not experience significant weight loss results.


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Losing weight and keeping it off is not easy, so you will be supervised throughout the programme by a team of physicians, psychologists, physiologists and nutritionists. This team will help you make and maintain major changes in your eating and exercise habits. Some patients may not be eligible for ORBERA®, be sure to discuss your options with a specialist.


ORBERA® is the number one global market leader for gastric balloons with over 220,000 ORBERA® balloons distributed worldwide in over 80 countries. For more than 20 years, the global medical community has been using gastric balloons from the makers of ORBERA® to help thousands of people lose weight and keep it off. ORBERA® has been evaluated in over 230 published clinical papers worldwide.

To find out more about the ORBERA® Balloon, visit orbera.com/uk-ireland


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Don’t let an issue with your body hold you back

Live your Life... When you’re not completely happy with the way your body looks, it can have a detrimental impact on your confidence and wellbeing as a whole. Whether you’ve recently lost weight and have excess skin to remove, have an issue with your breasts—be they too small, too large, have dropped or are asymmetric— or an issue with your nipple, surgery can help.

Operations Undertaken  Breast Enlargement  Replacement-Breast Implants  Breast Lift  Breast Uplift and Implants  Breast Reduction  Breast Asymmetry  Tubular Breast  Inverted Nipple Correction  Nipple Reduction  Tummy Tuck  Gynaecomastia  After Massive Weight Loss Surgery  Arm Lift (Brachioplasty)  Breast Reconstruction  Liposuction  Lipofilling  Skin Lesion Removal  Botox and Dysport Injections

For Women, by Women

u’d feel If you think yo le with ab rt more comfo am, te an m an all-wo ed ng ra ar e this can b

Choosing to undergo surgery—whether that is plastic, cosmetic or reconstructive—is a life-changing decision. This is why it’s important that you do your research, make an informed decision and choose an experienced surgeon that you have complete confidence in and you won’t find anyone better than Miss Caroline Payne. Contact us to discuss your needs.

Miss Caroline Payne BSc. (HONS), MBBS, MSc., FRCS (ENG), FRCS (Plast) Miss Caroline Payne is Clinical Lead for Plastic Surgery and Head of Plastic Surgery Breast Services at St Bartholomews and the Royal London Hospitals. A full member of both BAPRAS (British Association of Plastic, Reconstructive and Aesthetic Surgeons) and BAAPS (British Association of Aesthetic Plastic Surgeons). Caroline’s specialist area is in procedures such as breast enlargement/reduction, breast symmetrisation, breast lift, lipofilling, tummy-tuck, liposuction, body sculpting and corrective surgery after massive weight-loss—which she performs at both her private and NHS practice.

For more information visit carolinesurgery.co.uk For an appointment call 020 8709 7806 or email carolinesurgery@gmail.com

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07/06/2017 15:28

FITNESS & Nutrition

Cosmetic Surgery the Pros and Cons

Undergoing cosmetic surgery can be a difficult choice. Live to 100 outlines the benefits and risks of going under the knife


t’s not unusual for men and women to opt for cosmetic surgery at some stage in their lives. While most common procedures seem straightforward, each involve a permanent change to the body and should not be done lightly. It’s crucial that any person considering cosmetic surgery weigh out the pros and cons before making a decision. Cosmetic surgery is defined by the manipulation of body tissue using various techniques to create a preferred body image. The NHS rarely covers cosmetic surgery unless there are prominent psychological or physical reasons that make it necessary. The surgical method can vary dramatically depending on the specific procedure being performed. Read on for a list of the most common cosmetic procedures and what they entail. Breast augmentation. This procedure enlarges the breasts with the help of saline or silicone gel prosthetics. During the surgery, an incision is made to create a pocket in front of or behind the muscle depending on the tissue mass and weight of the patient. The implant is inserted into this pocket and the cut is then sealed with small stitches. Breast implants will usually last between seven and 10 years. Mastopexy. This involves removing skin and glandular tissue to reshape the breast. The remaining tissue is rearranged to give the breasts a lifted appearance.


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FITNESS & Nutrition

Rhinoplasty. Commonly referred to as a nose job, a rhinoplasty may involve reshaping the tip of the nose, reducing the boney hump on the upper aspect of the nose or rearranging cartilage. Rhinoplasty is performed either by making small incisions hidden within the nostrils (closed rhinoplasty), or by making a small incision across the skin between the nostrils (open rhinoplasty).

THE BENEFITS People choose to undergo cosmetic surgery for a multitude of reasons—most are focused on improving appearance. In many cases, those who are unhappy with their appearance suffer from low self-esteem or anxiety. A surgeon may refer a patient for counseling if they suspect they are suffering from an underlying mental health issue 60 | LIVE TO 100 WITH DR HILARY JONES

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that cannot be solved with surgery such as body dysmorphic disorder (BDD). As long as the patient is deemed mentally fit for the procedure, it can provide them with an effective solution to improve their self-image and recover their confidence. In some cases, cosmetic procedures can also improve body function and health. A rhinoplasty may be suggested to reduce congestion problems and can clear nasal passages to tackle snoring issues. Likewise, breast reductions can ease the struggles of everyday life for women with back problems.

THE RISKS The usual risks of any surgery also ring true for cosmetic surgery—despite the common misconception that there are fewer risks. Incisions, healing wounds and stitches are accompanied with the possibility of complications such as developing infections. These can be caused by inadequate care or a weak immune system. Pain is another significant drawback of most cosmetic surgeries which can range from mild to severe. Your attending medical professional will usually supply sufficient pain relievers that can be taken during the recovery period. In rare cases, patients may

have severe reactions to anesthesia or may show signs of hemorrhaging as a result of their surgery—attend regular check-ups to spot these signs early. If you are concerned or feel that you are experiencing pain for an extended period of time, consult your doctor immediately. One of the biggest hurdles for people considering cosmetic surgery is the expense; it can take a long time to save for such costly procedures. Another possibility is that the surgery in question might not produce the desired results. It isn’t uncommon for people to undergo follow-up surgeries to make further alterations or to undo the work of a previous procedure. To avoid disappointment, organise a detailed consultation with your surgeon beforehand to get a more comprehensive idea of what cosmetic surgery can do for you. •

DID YOU KNOW? According to the American Society of Plastic Surgeons, among the 14.2m cosmetic procedures performed in 2015, the top 3 were breast augmentation, liposuction and nose reshaping

Images: 123rf

Liposuction uses cannulas to vacuum fat from various parts of the body—usually the abdomen, thighs, back of the arms and buttocks. There is usually a limit to the amount of fat a surgeon can safely remove in one session. This surgery is intended as a way of contouring the body rather than being a complete weight loss solution.


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Mr Kumar’s focus is to achieve the best possible cosmetic result for you. With a passion for perfection coupled with artistic flair, clients will receive a highend experience. Treatments are tailored to meet each individual’s needs. You will feel fully supported by Mr Kumar and his team every step of the way from consultation through to treatment and aftercare. Mr Kumar has extensive experience in all aspects of cosmetic surgery including breast surgery, facial rejuvenation and body contouring, as well as nonsurgical procedures such as anti-wrinkle injections, dermal fillers and lasers. His ethos is to produce natural looking results using the most up-to-date techniques. Mr Kumar is a fully certified Consultant Plastic, Reconstructive and Cosmetic Surgeon. His NHS practise is based at the Queen Victoria Hospital in East Grinstead and he holds private clinics in London, Surrey, Sussex and Kent. Areas of interest

Breast Enlargement (implants and lipo-filling) Uplift Reduction Body Tummy tuck Arm reduction Thigh lift Liposuction

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Face Eyelid surgery Nose reshaping Prominent ear correction Face lift Skin Facial rejuvenation (Botox and Dermal Fillers) Scar correction Mole check Melanoma and skin cancer excision

“After meeting Mr Kumar I was confident he was the right surgeon for me. He took time to listen carefully to my concerns” “Words cannot express my gratitude to Mr Kumar for the care are treatment he has given me” “Friendly, knowledgeable, and professional”


London | Surrey Sussex | Kent


Web: www.kumar.clinic Tel: 074 8381 9634 Email: info@kumar.clinic

06/06/2017 15:20

Did you know daytime sleepiness may be a sign of SLEEP APNOEA?


oral device treats moderate sleep apnoea

£5 Off in May! Using code: SNMAY


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10/04/2017 11:27

YOUR Wellbeing

YOUR Wellbeing


in Britain

A Dreams.co.uk survey found that just eight percent of Britons wake up feeling refreshed. Live to 100 explores why we can’t doze off and what we can do to get a better night’s sleep


(NREM) and rapid eye movement sleep (REM). NREM is defined as dreamless sleep and occurs in the first three stages of a single sleep cycle whereby you begin to fall asleep. REM sleep, the dream stage, occurs

in stage four of a single sleep cycle. Disrupting these cycles can affect your overall cognitive ability, making you feel as though you barely slept at all.

INSOMNIA Lack of quality sleep can be a result of sleeping disorders like insomnia. Around one third of the British population suffers from insomnia, a sleeping disorder described as ‘habitual sleeplessness’. Some triggers for insomnia

Images: Shutterstock

single bad night’s sleep can directly affect our mood, alertness and concentration, while longer-term sleep deprivation is linked to more serious health issues such as heart disease and diabetes. Sleep guidelines suggest that adults between 18 and 65 need seven to nine hours kip a night, while those 65 and over need a little less—around seven to eight hours—for adequate brain functionality. A full night’s sleep consists of five to six sleep cycles, each comprising of four stages of non-rapid eye movement sleep


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07/06/2017 14:29

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YOUR Wellbeing include anxiety, illness or bereavement. Statistically, women are more likely to suffer from insomnia than men. Treatment for insomnia varies as it is largely related to the individual cause which changes from person to person. Chronic sufferers may be treated with cognitive behavioural therapy to help encourage relaxation.

Obstructive sleep ApnOeA Obstructive sleep apnoea (OSA) occurs when the muscles in the throat relax enough to completely block the airway passage, halting airflow for 10 seconds or more. OSA varies in severity so


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63 % of people in the UK* are unhappy with the amount of sleep they get *According to a 2016 Dreams study of 15,203 participants

doctors will assess your particular case in a special sleep study. OSA affects around four percent of men and two percent of women, with sufferers experiencing sleep interrupted by loud snoring or gasping. People with OSA often experience extreme sleepiness in the daytime and sometimes complain of irritableness and restlessness.

snOring relief According to the British Snoring and Sleep Apnoea Association, there are around 15 million snorers in the UK. Snoring affects double that number, with men almost twice as likely than women to suffer. Snoring can be caused by a

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YOUR Wellbeing

multitude of things including blocked nasal passages, a vibrating uvula and the tongue obstructing airways whilst sleeping. Pharmacies and supermarkets offer a range of snoring relief products— like nasal strips and special mouth sprays—designed to prevent snoring. According to NHS Choices, there are five simple things we can do to prevent snoring: maintain a healthy weight and diet, sleep on our side, avoid alcohol before going to sleep, quit smoking and keep our nose clean.

THE PERFECT SLEEP ENVIRONMENT Melatonin, produced in the pineal gland in the brain, is responsible for causing drowsiness and lowering body temperature in preparation for sleep. Normal melatonin production can be disrupted by blue light devices such as phones and televisions which 66 | LIVE TO 100 WITH DR HILARY JONES

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DID YOU KNOW? • A 20-minute nap can give you as much energy as two cups of strong coffee, says the Sleep Council, and the effects last much longer • You may get a better night’s sleep on a new mattress than you would taking sleeping pills. The National Sleep Foundation recommends buying a new mattress every eight years • Sleeping too much—or too little—can be a contributing factor towards getting diabetes. Studies have shown that those who get just five hours of sleep or less per night are five times more likely to develop the chronic condition compared to those who sleep the recommended amount Source: The Sleep Council

trick the brain into thinking it is still daytime. This can disrupt the body’s natural circadian rhythm, making it far more difficult to fall asleep or to induce a full and undisturbed sleep. More often than not, small changes to your sleep environment—like investing in a new mattress or duvet covers and banishing electronics— can hugely impact quality of sleep. Remove televisions, games consoles and computers from the bedroom and reduce time spent on your phone for up to an hour before heading to bed. The Sleep Council advises that the optimum temperature for undisturbed sleep lies between 16-18 degrees Celsius; anything above 24 degrees Celsius is likely to cause restlessness—so keep the bedroom cool. Blackout curtains or blinds in the bedroom will eliminate any outside light coming through the window that may disturb your slumber. • celebrityangels.co.uk

07/06/2017 10:51

PRODUCTS & Services


& Services

Our pick of the best products that will help you live a healthy lifestyle

STAY HYDRATED WITH COCONUT WATER Did you know many athletes and experts consider FOCO 100% Coconut Water to be a better hydrator than plain or bottled water. It’s low in calories and loaded with 5 essential electrolytes so it’s the perfect recovery drink and refresher for people with an active lifestyle. FOCO Coconut Water is gluten free, vegan friendly, non-GMO and contains sugars that are naturally present in green coconuts. No added sugars are added, ever! focococonutwater.co.uk


CALIFORNIA RAISINS California raisins are made from fresh green grapes, plenty of California sunshine and pure mountain water, nothing more, making them completely natural. For over 130 years each generation of growers has perfected the art of drying raisins in California, making them loved all over the world for their distinctive rich caramelised taste. californiaraisins.co.uk/dr-hilary-jonescelebrity-angels/

Botonique is an extraordinary, sophisticated drink that captures the essence of an alcoholic beverage, with all bar the teeniest trace of alcohol removed. Created from botanicals by a wine merchant, Botonique aims to satisfy the tastes and nutritional needs of people like her. Complex layers of flavour, a long finish, plus Prelixir® nutrients that alcohol depletes. botonique.com

WATER FOR LIFE ADROP is a compact, mobile, easy to use and safe to operate domestic water ioniser. It is the only water ioniser that features additional water silvering function, at no extra cost and requiring no additional ‘add on’ purchases. adrop.co.uk


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The revolution in heart health When it comes to heart health, we all likely now know the buzzwords about watching our blood pressure and keeping our cholesterol levels in check, but recent research reveals that only 1 in 10 cite ‘improving blood flow’ as a consideration in heart health1. However, blood flow is something people need to be more aware of, as it deteriorates with age and is impacted by a surprising number of factors. Despite cardiovascular disease (CVD) remaining a top killer in the over 45s age group, many are still ill informed about heart health2. Many aren’t aware that from about the age of 40 their blood platelets tend to get sticky more of the time, meaning their blood flows less smoothly. They also don’t know that blood platelets are impacted daily by modern lifestyle triggers such as stress, diet, alcohol, lack of or over exercise and by hormones (pregnancy, pre- and post-menopause). This means that anyone can experience sticky platelets and therefore be at risk of blood clotting, heart disease and raised blood pressure. What is most concerning, though, is that those who are aware of the importance of maintaining a healthy blood flow, still seem to think that a daily aspirin is the answer. One in ten over 45’s continue to take low-dose aspirin daily as a blood thinner, ‘just in case’ and to ward off a heart attack1. Yet worldwide clinical guidelines have, for years, stated that those not at high risk of CVD should not be taking aspirin as a preventative, because the risk of side effects (potential bleeding into the brain or stomach) outweighs the benefits3. Fortunately, now there’s a 100% natural, safe, scientifically proven solution for healthy blood flow. Fruitflow®+ Omega-3 harnesses the natural goodness of ripe tomatoes and oily marine fish – two heart-healthy ingredients – in order to smooth blood platelets, maintain healthy blood flow and a healthy heart. It’s been developed by scientists, is respected by leading doctors & approved by the European Food Safety Authority. Recent studies published in the European Journal of Clinical Nutrition have shown that Fruitflow® works in a similar way to aspirin (smoothing blood platelets to prevent clotting), but more gently so that it doesn’t cause the side effects common among aspirin users. Further studies by the University of Oslo have shown how one daily capsule of Fruitflow® has beneficial effects on high blood pressure, too. And other research shows that Fruitflow® could help in preventing DVT.

Fruitflow®+ Omega-3 is available to buy from www.fruitflowplus.com at £14 for a 30 day subscription. 1 2 3

“I’ve been taking Fruitflow®+ Omega-3 for 4 years and I’m convinced it works. I can definitely feel the benefits. My blood pressure is lower; I have more energy; I no longer suffer from cramp or headaches as I did previously; and better circulation has enabled me to continue activities normally curtailed by age”. - Ken, 60, Greater London

Consumer polling undertaken by 72 point in June 2016, involving 2000 UK respondents aged 45 years and over on behalf of Provexis Ltd. http://www.bloodpressureuk.org/microsites/kyn/Home/Media/Factsandfigures; http://www.healthdata.org/news-release/deaths-cardiovascular-disease-increase-globally-while-mortality-rates-decrease. Research from London’s Queen Mary University reported side effects like severe stomach bleeding and ulcers which led to nearly 900 deaths a year. SOURCE: http://www.qmul.ac.uk/media/news/items/smd/137377.html

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YOUR Wellbeing

Maintaining a

Healthy Heart

Keeping your ticker healthy is important for the preservation of your overall health—just a few lifestyle changes can make all the difference


he heart is a vital organ that pumps blood throughout the circulatory system, supplying oxygen and nutrients to the body’s tissues whilst removing carbon dioxide and other waste. Main arteries that are blocked can damage the heart muscle or lead to a heart attack. It is becoming normal practice for doctors to suggest that all adults arrange a heart health check once a year to record blood pressure, blood cholesterol, blood sugar level and weight. The following simple—and effective—lifestyle changes can go a long way in improving heart health.

methods is Nicotine Replacement Therapy (NRT); this weaning method provides you with low doses of nicotine without the tar. Alternatively, there are nicotine patches or inhalers to keep your fingers busy and away from cigarettes.

Control Cholesterol Too much cholesterol in the blood builds up in the walls of the arteries, triggering

a process called atherosclerosis—a form of heart disease. There are no visible symptoms of high cholesterol levels, which is why it is important to have them checked regularly by your doctor. You are likely to see a decrease in cholesterol levels if you reduce your saturated fat intake. Saturated fats are most commonly found in red meats and dairy products. There are now various

Quit smoking According to the British Heart Foundation, ‘stopping smoking is the single most important step you can take to protect the health of your heart’. Smoking is one of the leading causes of coronary heart disease and makes you twice as likely to have a heart attack compared with those who have never smoked. Smoking also damages the lining of your arteries which leads to a fatty build up, leaving them narrowed or blocked—this can result in stroke or heart attack. Similarly, the carbon monoxide in tobacco smoke reduces the amount of oxygen in your blood which means that your heart needs to work harder to supply the body with the oxygen it needs. There are various methods for quitting smoking. One of the most effective celebrityangels.co.uk

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YOUR Wellbeing spreads and yoghurts on the market that are specifically designed to reduce cholesterol levels; these usually include plant sterols and stanols.

DID YOU KNOW? Over half of all adults in England have raised cholesterol Source: heartuk.org.uk

GET ACTIVE For adults between the ages of 19 and 64, the NHS recommends doing two types of exercise per week: aerobic and strength activities. The amount of exercise the health service recommends depends on the age bracket you fall in; however, the general consensus is to do at least 150 minutes a week of aerobic activity like walking or cycling. The NHS advises doing a good amount of strength exercises that work all the major muscle groups—like the hips, shoulders, legs, chest, back, abdomen and arms—at least two days a week. Although many people find the idea of starting exercise or a new sport quite daunting, there are multiple ways to ease yourself into it. Consider joining a beginner's running club or a walking group; both are great ways to socialise and meet new people whilst keeping fit.

fluid every day, limiting the amount of fizzy, sugary drinks you consume.

LIMIT PAINKILLERS Painkillers have recently been linked to increased risk of heart attack as reported in the British Medical Journal. Although the results of this study aren’t conclusive and the risks appear to be relatively small, it is advisable to limit your intake of painkillers. A good rule of thumb: only take them when absolutely necessary and don't rely on them for long-term pain relief. Common forms of pain relief like aspirin and ibuprofen are specifically not recommended for those who are already diagnosed with heart disease—they can make the body hold on to extra fluids which may raise blood pressure and leave the body more susceptible to stroke. •

160,000 people die from heart and circulatory disease a year in the UK Source: heartuk.org.uk



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Images: Shutterstock

Consuming a healthy and balanced diet has uncountable benefits for your heart, not to mention other parts of your body. The main messages outlined by the British Nutrition Foundation’s Eatwell Guide are: • To eat a variety of at least five portions of fruit and vegetables a day. • To consume meals that include all food groups including carbohydrates, dairy or dairy alternatives and proteins. • To only eat unsaturated fats and oils in very small amounts, if at all. • To drink around six to eight cups of


07/06/2017 10:42

YOUR Wellbeing

Here comes the


Summertime brings with it a buzz of excitement amongst friends and families, all itching to get outside and enjoy the sunshine—but remember: the sun’s rays can be harmful without the right protection


Images: 123rf

unny weather seems to have a positive affect on everybody. Suddenly, all of the parks and grassy areas are bustling with life as people flock to soak up the warmth. Unfortunately, many people forget that ultraviolet (UV) rays can be dangerous in a number of ways. Overexposure can leave us susceptible to sunburn and recurrent exposure can even lead to more serious health concerns like heatstroke or skin cancer. Your vulnerability to these conditions can depend on whether your skin is sun-sensitive.

How can you identify wHetHer your skin is sun-sensitive? There are a few telltale signs: fair skin tone, fair hair and eye colour, the presence of a


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lot of freckles and moles, a history of skin cancer and skin that burns very quickly when exposed to sunlight. Improper sun protection can result in serious damage to the body, regardless of skin tone. It’s therefore imperative to stay protected all year round—and not just solely during the summer months.

staying safe Covering up Whether you decide to seek out some shade or add a light layer of clothing, covering up is an effective method of keeping your skin safe. Try lightly coloured, breathable fabrics like cotton or linen on sunny days. Hats are another useful way to shade your face and head; choose a wide-brimmed style for optimum coverage. Otherwise, you can find solace

beneath the shelter of a tree or your own parasol—bring one with you on trips when prolonged sun exposure is expected. It is also important to wear appropriate eyewear whilst spending a lot of time outside. Reflected sunlight from water, snow, sand or concrete can be particularly dangerous—as can artificial UV lighting. Wear sunglasses with wrap-around lenses and ensure they have one of the following marks: CE Mark, British/European Standard or a UV 400 label. Sunscreen Sunscreens work by absorbing or reflecting UV rays. The two main types of sunscreen are organic and inorganic. Organic sunscreens are usually free from harsh chemicals and pesticides; they tend to absorb UV rays and convert them

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YOUR Wellbeing DOES BRAND MATTER? Packaging may look important, but all sunscreen brands use similar methods of protection. Focus on SPF and star ratings; these are accurate indicators of UV shielding

into heat. Inorganic sunscreens reflect and scatter UV sunrays. Whether you lean towards organic or inorganic, make sure you select a ‘broad spectrum’ sunscreen. Broad spectrum refers to products that shield against both damaging UVA and UVB rays. The American Academy of Dermatology recommends wearing a water resistant sun lotion with SPF 30 or higher to achieve the best protection possible. UV index It is a common misconception that temperature is an indicator of UV strength; this is not the case. The UV index is a useful tool that indicates the strength of UV rays—the higher the value, the higher the risk. If the UV index is three or more, it is strong enough to cause sunburn, therefore caution should be taken. A useful indicator of UV index (if no forecast is available) is the ‘shadow rule’—simply studying the length of your own shadow can indicate the sun’s force. If your shadow is shorter than your height, the rays are strong and you need to take the appropriate precautions to keep your skin shielded.

heavy sweating, fast pulse and intense thirst. If you suspect somebody has heatstroke, you should act fast. Lay them in a cool place, reduce their body temperature with icepacks or cool cloths and rehydrate them with fluids. If the person doesn’t respond in 30 minutes of this treatment or shows signs of seizure, call emergency services immediately. Skin cancer There are two main types of skin cancer: non-melanoma—the most common—and malignant melanoma. It is most prevalent in people aged 50 or over, but can occur in anybody. Most skin cancers are caused by too much sun exposure but can also be exacerbated by poor diet and smoking. One of the most common signs of skin cancer is the change to moles, freckles or regular patches of skin. If you notice any changes in symmetry, colour, border or size of moles and freckles, it is best to have it checked over by your doctor. Similarly, if you notice a new sore or growth appear this may be an indicator of something more serious. Early diagnosis is vital, not only can it make treatment less invasive but it can also save your life. •

Protect Your Eyes Occles are the brainchild of couple, Hugh and Lynne Robertson, who first had the idea for Occles whilst lying on a beach in Greece. Struggling to rest their eyes in the strong sunlight, they looked around and noticed various methods being employed by fellow holidaymakers to block out the sun’s glare. The most common seemed to be a towel over the head! They knew at that moment, there had to be a better way. Occles have created the world’s first bridgeless, light-blocking eyewear that provide 100% protection for your eyes, filtering out dangerous UV radiation. Prolonged exposure to UV rays from the sun has been linked to eye damage that can cause temporary vision loss. Sunglasses look cool but don’t always stop light coming in from the sides and if you want to rest your eyes completely without getting frown lines or panda eyes? Occles want to enable you to protect your eyes from the discomfort of UV and strong light; reducing eye fatigue. Occles do for your eyes what suntan lotion does for your skin—protect.

THE EFFECTS OF OVEREXPOSURE Heatstroke Heatstroke occurs when a person’s body temperature becomes dangerously high and is unable to cool itself down. Excessive exposure to sunlight can put strain on the brain, heart, lungs, liver and kidneys, which can make heatstroke a life-threatening condition in serious cases. Symptoms of heatstroke include weakness, dizziness, headache, decreased blood pressure, nausea and vomiting, 72 | LIVE TO 100 WITH DR HILARY JONES

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The ultimate eyeshades ÂŁ22 www.occles.co or www.amazon.co.uk

Designed and Made in Britain, Occles are this summer’s must-have travel accessory. Occles bridgeless eyeshades outdo both sunglasses and eye masks by blocking out all external light, allowing safe sunbathing and sleeping on a beach, at the pool and on your flight to the sun. In Carbon, White, Aqua. www.occles.co

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YOUR Wellbeing

All About Your


From using sun protection lotions to eating right for a healthy glow, here are the best-kept secrets to achieve perfect skin

MiniMise stress It might sound cliché, but stress can— and does—cause physical strain the body. Stress can make your hair look dull, cause nails to grow brittle and even increase your risk of hypertension and heart problems. In terms of your skin, stress can exacerbate existing conditions such as psoriasis, rosacea and eczema and also make it harder for

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these problems to heal. Acne breakouts, oily skin and excessive production of cortisol and other hormones are also direct physical manifestations of stress. Even though there is no way of completely banishing stress, taking up simple activities like exercise, yoga, meditation and stress management can all limit the effect it has on our skin.

Protection is key Our skin is constantly exposed to light, which can accelerate its ageing process. You might think sunscreen only has a place in our beauty regimen if we’re lounging on a beach, but this is a common misconception—the best way to keep skin looking youthful is to protect it from the sun at all times. Apply about half a teaspoon of lotion with a Sun Protection Factor (SPF) of 15 or higher to shield the delicate top layer of your skin from harmful ultraviolet A (long-wave) and ultraviolet B (short-wave) rays.

Food to glow Foods that contain essential fatty acids—such as almonds—help put the brakes on inflammation of the dermis, which in turn slows down the development of fine wrinkles, sagging of the skin and signs of blotchiness. Salmon, tuna and halibut are all great food sources of these essential skinsaving minerals and nutrients. Sodium, on the other hand, is an element to stay away from. Found most commonly in diet fizzy drinks, this compound can make your eyes and jawline appear puffy. If your craving for soft drinks persists, opt for sodium-free versions instead—your skin will thank you.

bedside routine Develop a bedside habit…and stick to it. To avoid missing your nightly skincare routine, make sure you have all of your favourite products—like moisturisers,

Images: Shutterstock; 123rf


n addition to being the largest organ—yes, you read that right—our skin is also the largest barrier our bodies have against infection and outside bacteria. Proper skin care keeps the outermost layer of the dermis intact, in turn maintaining hydration. Keeping it strong and healthy should be a top priority in our daily grooming regimens. So ditch the harsh cleansers, stock up on SPF lotion and read on for our list of therapies, products and treatments for healthy looking skin.


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YOUR Wellbeing

EVERYDAY SKINCARE: A CHECKLIST • Figure out what kind of skin type you are. Do you have oily, normal, combination, blemish-prone or sensitive skin? • Wash your face twice a day. This cleans away dirt, bacteria, oil and traces of makeup. Use a cleanser suited to your skin type. • Use toner. This removes dead skin cells and restores the skin’s pH balance to its ideal slightly acidic level. • Apply moisturiser. This attracts water and helps the skin retain its moisture. • Exfoliate. Regular exfoliation leaves skin fresh and smooth by eliminating dead skin cells—do this once a week. • Remove your makeup. Makeup left on the skin overnight can clog up the pores and accelerate ageing. • Wear SPF every day. This protects your skin from harmful UVA and UVB rays which— in addition to speeding up the rate at which skin naturally ages— can increase a person’s risk of developing skin cancer.

$121bn was the value of the global skin care industry in 2016 Source: Global Cosmetic Industry


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YOUR Wellbeing anti-ageing serums, makeup removers, lip balm and essential oils—on or near your bedside table. Having these commodities at arm’s reach will ensure that your nightly skincare habit isn’t disrupted—a simple life hack that will prove to be especially useful when you’re too tired to apply products in front of the bathroom mirror.


Damaging habits like frequent smoking can make the skin look older. Smoking narrows the tiny blood vessels in the outermost layers of our dermis, decreasing blood flow and ridding the skin of oxygen and essential nutrients that are vital to its wellbeing. This addiction also damages collagen and elastin—the fibres that give healthy skin strength and elasticity.

INDULGE IN TREATMENTS Non-surgical—and surgical—treatments can also dramatically enhance your skin’s glow, if you’re willing to fork out the necessary money to pay for them, that is. Skin peels, facials, chemical peels and deep massages have all been known to augment the skin’s

elasticity, undo sun damage and even alleviate the look of wrinkles. Other more invasive treatments, such as fillers, relaxing injections and face contouring procedures, can also ameliorate the look of your skin—but these should not be considered lightly. •

DID YOU KNOW? The breakdown of sugar, a process called glycation, can damage the collagen that keeps skin smooth and firm

Images: Shutterstock; 123rf

According to research, drinking green and black tea can be greatly beneficial for the wellbeing of your skin. Both types of tea contain protective compounds: epigallocatechin-3gallate (EGCG for short) and theaflavin, which have powerful anti-cancer and antioxidant properties that can help the breakdown of collagen—the very cause of much-dreaded wrinkles and fine lines.



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08/06/2017 09:07

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YOUR Wellbeing

Hair We Go! Diet and approach to hair care play an essential role in the upkeep of your crowning glory; Live to 100 gets to the root of it


ry, brittle and dull hair is often an outward sign of underlying health issues which are sometimes reversible. The symptoms of malnutrition will usually begin to show in the hair and skin first. This is because the body prioritises the nutritional needs of the vital organs before it feeds non-vital tissues like hair. However, our hair cells need an abundance of nutrients from food for growth, strength and flexibility. Experts advise eating a balanced diet of complex carbohydrates, protein, minerals and vitamins in order to keep hair healthy and improve its overall wellbeing. A few hair-friendly staples include:

Protein Hair is made up of around 85 percent of a potent protein called keratin, which is accountable for strong and flexible hair. For healthier hair, consume protein-rich foods including eggs, lean meats and cold-water fish such as salmon, mackerel and tuna. Find plant-based protein in lentils and beans for effective vegetarian and vegan alternatives. Images: Shutterstock

iron Iron is a key nutrient that aids the body’s ability to process protein and produce red blood cells. Trichologists refer to ferritin—an intracellular iron-binding

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YOUR Wellbeing

protein which stores iron in our bodies— when they speak about the importance of iron in relation to hair health. Low ferritin levels in the body have a direct effect on the hair growth cycle and deficiency can cause hair loss. Include iron-rich foods like dark leafy greens, kidney beans and red meats in your diet to increase ferritin levels. Consult with a doctor if you think you may be iron deficient.

Images: 123rf

VITAMIN C Enabling iron absorption with vitamin C is important—particularly for non-heme (non-animal) sources of iron that are more difficult for the body to absorb. Our body cannot store or produce vitamin C on its own, so daily consumption of this vital water-soluble organic compound is essential. Vitamin C is also crucial for bodily functions like wound healing, collagen production and general bone health. Combine iron-rich foods with vitamin C-rich foods such as spinach, red peppers, blueberries and strawberries.


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OMEGA-3 Our body cannot produce omega-3 fatty acids itself, so they must be acquired via our diet. Omega-3s are most commonly associated with heart health, but these nourishing and hydrating fats are also found in the cells that line the scalp. Omega-3 fats can be sourced from oily fish such as herring and sardines, or from plant sources like pumpkin seeds and avocado. According to philipkingsley.co.uk, ‘energy to hair cells diminishes four hours after a meal’. Provide consistent energy for your hair cells by snacking on healthy treats in-between meal times.

SWITCH UP THE ROUTINE Dietary efforts should be coupled with a gentler approach to hair care. You may be tempted to wash your hair daily, but contrary to popular belief, washing less frequently is actually better for your strands; switch to washing hair two to

DID YOU KNOW? Sleep plays an essential role in hair health. A bad sleep routine can weaken the body’s ability to absorb vital nutrients—specialists recommend 7-8 hours per night three times a week instead and opt for cooler showers. Too-hot showers open the hair cuticle allowing keratin proteins and natural oils to escape, causing hair to lose its strength and become more prone to frizz and breakage. Heat from hairdryers, straighteners and curling irons can also severely damage the structure of the hair shaft. Experts recommend leaving hair to air dry if time permits. Otherwise, make sure to protect your locks with special heat protecting products before drying and styling, always keeping heat levels to a minimum. • LIVE TO 100 WITH DR HILARY JONES | 79

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YOUR Wellbeing

DIY Beauty Hacks

It can be difficult to keep your beauty regime intact when you are strapped for cash—follow these handy tips for making your own beauty products at home


t the end of the month when your bank account is low on funds, it can be hard to maintain your usual beauty routine. High quality products that are made with natural ingredients often come with a hefty price tag— you may be surprised to learn that natural remedies can often be made at a lower cost in the comfort of your own home. DIY beauty

treatments aren’t just a great money saver, either. Many cosmetics on the market are filled with chemicals that may harm our bodies more than they help them; making products at home ensures that you know exactly what’s going into them. Have a look through our easy make-at-home beauty treatments, all made with natural ingredients and simple recipes.

Gentle strawberry & baking soda teeth whitener Nowadays, the majority of store-bought teeth whitening treatments include hydrogen peroxide which can penetrate the porous tooth and bleach the stain deposits in the dentin. In moderation this shouldn’t be harmful to your teeth, however it has been reported that cases of ‘bleachorexia’—a term coined for those who are addicted to teeth whitening—are ever increasing. Unfortunately, over-whitening can produce excess bleach that can erode the tooth’s protective enamel. Home-made teeth whiteners, on the other hand, gently exfoliate your teeth and remove stains without damaging their structure—or your gums. INGREDIENTS  Fresh strawberries, 1-3, large  A pinch of salt  Baking soda, ½ tsp


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Images: Shutterstock Images: Shutterstock; 123rf

Mash the strawberries into a thick pulp with a fork, then add a pinch of salt and the baking soda to the mixture. Stir well and let the mixture sit for a moment. Wipe your teeth with a dry towel to remove any excess saliva then apply a generous amount of the pulp to your toothbrush and brush in circular motions. Let the mixture sit on your teeth for five minutes then rinse off thoroughly. Try this treatment weekly or fortnightly for a brighter smile without the harsh chemicals.


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YOUR Wellbeing Moisture-rich avocado face mask Various skincare cosmetics are packed with additives to extend their shelf life. Parabens are commonly used in products like shampoos, body washes, deodorants and facial cleansers to prevent the growth of bacteria. Sounds good, doesn’t it? However, parabens also contain oestrogen-mimicking compounds that are linked to an increased risk of breast cancer. Instead of risking your health with store-bought products, making your own is a great way to revitalise your skin with fresh ingredients. INGREDIENTS  Avocado, ½, very ripe  Honey, 2 tbsp  Coconut oil, ½ tsp Simply mash the avocado in a bowl with a fork until it becomes creamy and smooth, then add the other ingredients and mix thoroughly. Apply a thick layer across the face, leaving space for the eyes and mouth. Leave on for 10 to 15 minutes, then wash off with warm water. Finish by patting your face dry with a soft towel. The avocado and coconut oil will restore the skin with much needed moisture, while the honey will soothe any raw patches and even out the complexion. Try this simple home remedy once a week for a fresh-faced look and an unbeatable glow.

Minty almond lip scrub Intensive lip treatments can be hard on your pocket—and your delicate skin. Although many of these products are intended to soothe lips, a large number of them contain allergens and irritants. Castor oil, for example, is found in a large amount of lip products. This viscous liquid is comprised of 80 to 90 percent of ricinoleic acid—an allergen that may spark inflammation and soreness. Instead of using an ineffective balm that dries your lips, create your own with flavours and properties that are catered to your individual needs and tastes. INGREDIENTS  Sweet almond oil, ½ tbsp  Almond butter, ½ tbsp  Brown sugar, ½ tsp  Honey, 1 tbsp  Peppermint essential oil, 2 drops Mix the almond oil and butter with the brown sugar, add the honey and stir in until the sugar is fully coated. Finally, drop in the peppermint essential oil and ensure it is fully combined—store in a sealed jar. Apply a small amount to your finger and work the scrub into your lips in a circular motion. Do this for 30 seconds and wash off with warm water. Enjoy softer, supple and nourished lips.


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YOUR Wellbeing

Coping With Allergies Treatment and Prevention

With between 10-40 percent of the UK’s population suffering from allergies, we address the topic of intolerances and whether they can be overcome itchy rashes and bloodshot eyes. In more serious cases they can cause seizures and difficulty breathing.

why do some bodies react to harmless substances this way? One theory, known as the 'hygiene hypothesis', states that the everincreasing sanitary nature of our environment has reduced our exposure to everyday germs, suppressing our

natural development of the immune system from an early age and increasing our susceptibility to allergic disease. Whether this theory is accurate or not, the fact remains that a large majority of people suffer from various allergies and the rate is increasing each year. The treatment for allergies really depends on what you are allergic to and the severity of your condition. Some experts theorise that simply getting used to certain substances by exposing yourself to small doses of them could lead to allergies eventually subsiding. While this is a viable solution for some sufferers, other more sensitive cases may require an alternative—and contrasting—approach like restricting exposure to these substances. Consult your doctor before trialling any new allergy management methods at home; they may refer you to an allergist for an expert opinion. Allergists are necessary if your condition is interfering with your everyday life as they can prescribe more advanced immunotherapy options such as allergy shots, higher strength oral tablets and drops.

treating the symptoms Antihistamines are the main medications for allergies and are perfect for mild to medium allergy sufferers. Antihistamines can be used to treat various symptoms 82 | Live to 100 with Dr hilary Jones

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Images: Shutterstock


llergies are developed as a result of our immune systems identifying substances like pollen, pet dander or dust as potentially dangerous—like a virus or pathogen. In response to this, our immune system then produces an allergic reaction, releasing chemicals such as histamine—this is an attempt to rid the body of the perceived danger. Symptoms of an allergic reaction can include coughing, sneezing, wheezing,


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YOUR Wellbeing

and can also be taken as a preventative before these symptoms start. Steroid medications are particularly effective in reducing inflammation caused by allergic reactions. They come in various forms: nasal sprays, creams for eczema, tablets for hives and inhalers for asthma. Lotions and creams are suitable options for treating itchy and raw skin caused by allergies. There are various over-thecounter options that include emollients to protect from allergens, calamine to reduce itching and steroids to reduce inflammation. Decongestants are often used as a short-term solution for blocked noses or stuffy sinuses—they are available as tablets, nasal sprays and capsules.


Use a filter screen. Apply an allergen screen to your windows; this effectively lets the fresh air in while keeping pollen and a wide variety of other pollutants out of your home. celebrityangels.co.uk

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Try a pollen barrier. Before you head outside, spray barrier powder into your nostrils to prevent pollen from disrupting your senses.

Dust allergies

Cover your bedding. Dust mites love warm and dark places, making your pillows and mattresses the perfect environment for them to thrive in. Encasing both of these with zipped, allergen-proof covers can prevent microscopic mites from plaguing you while you sleep. Switch up carpets. One way to prevent excessive sneezing caused by dust allergies is to change from carpet to hardwood floors.

Pet allergies

Restrict their roaming. Keep your pets away from places you sleep or lay your head—often, keeping them out of the bedroom is best. Keep them clean. Wash your pet regularly to reduce pet dander and excess hair around the house. Assign pet-only covers. Have blankets that are reserved solely for pet use and

store these away when allergy sufferers are around—this will keep all other surfaces free from shed hair.

Food allergies

Try a ‘free from’ alternative. The last few years have seen a boom in major supermarkets stocking ‘free from’ alternatives. Those with intolerances to dairy and gluten will now find delicious options to suit them. Undertake a food elimination diet. Discuss trying a food elimination diet with your doctor to distinguish what foods are triggering your reactions; they can devise a plan accordingly.

Mould and spore allergies

Run a dehumidifier. Dehumidifiers extract excess moisture in the air, which is the lead cause of mould and damp. Aim to keep indoor humidity levels between 25 and 50 percent at all times. Fix any leaks. Have a thorough check of your house inside and out and be sure to repair any leaks and seepage. Preserve tiles. Wash shower and bathroom tiles with mould-killing sprays to prevent the spread of harmful spores. • LIVE TO 100 WITH DR HILARY JONES | 83

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YOUR Pregnancy

YOUR Pregnancy

Tracking Your


Are apps revolutionising modern-day reproductive health or are there other more effective ways of keeping an eye on our fertility?


ears ago, deciding to have a baby seemed like a straightforward concept—methods of conception predominantly involved increasing sexual activity with your partner. Now, living in a technology-focussed generation, it seems only natural that investors have begun to capitalise on devices that allow both men and women to track their fertility. But how accurate and effective are these new technologies? Are there other precautions, lifestyle changes and techniques that can boost our chances of conceiving?

Images: Shutterstock

Pros of fertility aPPs • These apps use personalised data to map your unique menstrual and ovulation cycle. • Many devices can be synced with other apps or accompanying technology like Apple Watches. • Most apps include additional forums and articles, connecting you with like-minded individuals and providing useful, accurate and researched information. • High-end models can take daily


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temperature, saliva and cervical mucus readings whilst identifying mood and PMS symptoms for more accurate data collection.

Cons of fertility aPPs • Whilst apps are a helpful aid, they are not a perfect science and readings can often be misleading. • Although free apps are available, more advanced features come at a hefty price. This is especially true of models that include monitoring gadgets for collecting samples. • They aren’t as helpful for women with irregular cycles. • Different apps use alternative methods of tracking an individual’s ‘fertile window’. Some may use more reliable data than others, so it is important to do your research beforehand.

trouble ConCeiving? According to NHS Choices, over 80 percent of couples where the woman is under 40 will be able to conceive naturally within one year of having regular, unprotected sex. Of those who don't successfully conceive in the

first year, about half will do so in the second year. If you are concerned about your fertility or simply want some reassurance, request an appointment with your doctor to undergo fertility testing. These examinations take time—and a woman’s fertility declines with age—so it’s vital to make an appointment with a professional early on.

alternative fertility tests Blood tests These are designed to check the amount of progesterone in a woman's blood, which indicates whether or not she is ovulating. Ultrasound scan Ultrasound scans can be used to check a woman’s womb, fallopian tubes and ovaries. They can also indicate any blockages to the fallopian tubes or issues occurring elsewhere in the body. Semen analysis By analysing a semen sample, medical professionals will be able to evaluate whether men have a low sperm count or abnormal sperm movement. • Live to 100 with Dr hilary Jones | 85

07/06/2017 11:04

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09/05/2017 08:52

YOUR Pregnancy

Welcome to our mum & baby guide! Covering everything from conception to baby’s first words, Live to 100 will be with you every step of the way


Congratulations! You’ve made the exciting decision to become a parent; increase your chances of getting pregnant with our advice


Images: 123rf

round 84 percent of couples will conceive within 12 months if they do not use contraception and have sex regularly. Chances of getting pregnant dramatically increase when you and your partner have a healthy Body Mass Index (BMI) between 20 and 25. Women with a BMI higher than 30 or lower than 19 may experience difficulty in conceiving, while men with a BMI over 30 will likely have lower fertility than normal. Women hoping to conceive should take a 400 microgram supplement of folic acid daily while trying to get pregnant and up until 12 weeks of pregnancy. Folic acid reduces the risk of neural tube defects in your baby, such as spina bifida—a condition in which the foetus’ spinal cord does not form properly.

TIMING Conception is most likely to happen within a day or so of ovulation which occurs about 14 days after the first day of your last period. celebrityangels.co.uk

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While sperm can live for up to seven days inside the womb, an egg only lives for up to 24 hours once it has been released. Doctors recommend having sex every two to three days throughout the month to optimise your chances of getting pregnant.

ASSISTED CONCEPTION If you have been trying to conceive for over a year, you may be interested in learning more about assisted conception: • Intrauterine insemination (IUI). IUI, or artificial insemination, involves inserting sperm into the womb via a small plastic funnel • In vitro fertilisation (IVF). With IVF, the patient’s eggs are fertilised in a lab and an embryo is then returned to the womb. Over 250,000 babies were born as a result of IVF treatment in 2014, according to the Human Fertilisation and Embryology Authority

AVOID Smoking, increased alcohol consumption and drug intake can all significantly damage your chances of conceiving. Specialists have identified various health risks associated with smoking during pregnancy such as miscarriage, premature birth and sudden infant death syndrome (SIDS). Beyond this, some over-the-counter medicines have been proven to impair ovulation, and should be avoided when trying to conceive. These include longterm use or high doses of non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen.

FOR DAD According to the NHS, men should drink no more than 14 units of alcohol per week— spread over at least three days—when trying to conceive, as excessive drinking can affect the quality of their sperm. •


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Safe I Effective I Caring • EFFECTIVE - Good clinical outcomes. • FAMILY CENTRED - Appointments in your own home, relaxed and with involvement of your family. • AFFORDABLE - Spread the cost with 12 months interest free credit. • CONTINUITY - The same midwife with you throughout every step. • RESPECT - We will fully respect your choices and ensure you have all the information you need to make decisions. • SAFE - Track record of high quality care. • CARING - 99% recommendation. • EXPERT CARE - Highly experienced, senior midwives providing your care. • FLEXIBLE - From single appointments to full care before, during and after birth - all tailor made around your needs and at a time convenient for you. • CHOICE - Birth in any NHS hospital of your choice, or at home - your private midwife will be there with you throughout.

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18/05/2017 09:58

YOUR Pregnancy


The Unsung Heroes Long hours and high emotional stress make midwifery a particularly demanding profession—Live to 100 highlights the integral role these unsung heroes play within our national healthcare service

Images: 123rf


uring each term of a woman’s pregnancy, her midwife will be a constant and valuable source of information and reassurance. While most midwives describe their job as ‘privileged’, it is undeniable that the care they provide is treasured by all those they look after. A midwife is a professional who specialises in pregnancy, childbirth, postpartum and newborn care along with women’s reproductive health. Undertaking a professional education at degree level is the most traditional way to become a qualified midwife, although other career routes are available. During pregnancy, your midwife will take routine blood tests and check your urine for appropriate glucose and protein levels. They will also keep track of your diet, whilst monitoring the growth of the baby during each trimester. Throughout labour, the midwife will play a pivotal role in aiding the progress of birth, suggesting the best birthing positions and techniques for coping with contractions. While many women are aware of a midwife’s role during their pregnancy, many forget that postnatal care is


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available to them as well. Your midwife will visit you at home up to 28 days after the birth, checking that your baby is feeding well, putting on the right amount of weight and that both mother and baby are adjusting. They will also check that the mother’s body is healing—especially if the birth was by caesarean. Besides educational qualifications, it is widely agreed that there are personal attributes that are vital for filling such a role. Lyn Nicholls et al. state in their investigation into what makes a good midwife: ‘There is more to good midwifery practice than competence and proficiency…having good communication skills made the greatest contribution.’ In fact, the NHS health careers service states that there are six ‘Cs’ that underpin compassion in practice, these are all values they wish for their enrollers to embody. •


• • • • • •

Care Compassion Competence Communication Courage Commitment

You Deserve the Very Best Private Midwives provide high quality, safe, individualised care tailored around your specific needs. You will get to know and trust your highly skilled and experienced midwife, through frequent, unhurried appointments in your own home at a time convenient for you. They will be with you every step of the way; with them, you will feel fully informed, prepared, cared for and relaxed. Their midwives are skilled in providing care for water birth, home birth or hospital birth. Your midwife will be at your side as and when you need them. Their experience will help you to achieve the best possible foundation for a healthy start to parenthood, visiting you as often as needed to help with breastfeeding, emotional support and physical care. Private Midwives know the model of care that is best for you and your baby, and you deserve the very best. For more information, visit privatemidwives.com


07/06/2017 11:05

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07/06/2017 09:59

YOUR Pregnancy

Ready to Pop! For most parents-to-be, pregnancy is a magical time, but it can be stressful—here’s all you need to know for a worry-free journey to parenthood


regnancy lasts for 40 weeks and is medically divided into three stages known as trimesters.

TRIMESTER ONE From conception to week 13, expectant mothers may experience nausea—more casually known as ‘morning sickness’—fatigue and heightened sensitivity to smell and taste. By the end of the first trimester, you should be out of the ‘danger zone’, which means you are significantly less likely to miscarry.

TRIMESTER TWO Nausea should ease off in the second trimester—weeks 14 to 27—and your bump will begin to take shape. During this stage, you will start having antenatal appointments with your midwife to monitor the health of both you and baby. By week 20, you should begin to feel baby flutter and move around.

TRIMESTER THREE During weeks 28-40 baby grows rapidly; their lungs mature and they are able to respond to sound. Mothers may experience Braxton Hicks contractions, also known as ‘false labour’, that can feel like the onset of labour. Nurses urge women not to induce pregnancy before 40 weeks. Babies born before 40 weeks are more at risk of issues such as jaundice, low blood sugar and hearing and respiratory problems. •

Images: 123rf

COUNTING KICKS Experts encourage women to begin tracking their baby’s movement during the third trimester, so that any irregularity that may indicate potential problems can be checked with your nurse or doctor. A normal kick count is 10 movements or above within a two-hour period; most of the time, you will feel 10 movements within half an hour


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Window to the Womb Pregnancy can be an anxious, nervous and exciting time for all parents-to-be. Whether this be baby number one or number five, the feelings remain the same. Although the NHS routinely offers two scans at 12 and 20 weeks to monitor baby’s development, one in three expectant mums are now opting for private ultrasound scans during their pregnancy. Pregnant women choose these scans for several different reasons, however, it is important that when researching into where to book your private scan, you are fully aware that the service provided is safe—so check the following: • Sonographers are qualified & HCPC-registered • Your scan includes a well-being check (not just 4D) • The clinic is registered with the Care Quality Commission • There is an NHS relationship—just in case • They use the lowest ultrasound settings set by The British Medical Ultrasound Society Sponsored by Window to the Womb


07/06/2017 12:42

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02/06/2017 11:46

YOUR Pregnancy

Breastmilk vs. Formula

73 percent of women in the UK start by breastfeeding when their babies are born, but should we really feel so guilty about formula feeding?

Good for mum Breastfeeding releases oxytocin, a chemical compound often dubbed the ‘hug hormone’ which stimulates the uterine muscles to contract helping it to return to its pre-pregnancy size. According to the NHS, breastfeeding also lowers the risk of both breast cancer and ovarian cancer, osteoporosis and cardiovascular disease



Midwives and medical professionals have long extolled the benefits of breastfeeding, saying that breastmilk can help to protect baby from infections and diseases. While any amount of breastmilk is better than none, doctors recommend that mothers breastfeed their new born for at least the first six months of their lives—after which parents can begin to feed them solids. Studies have found that supplementing breastmilk with solids also helps baby to easier digest food.

Choosing how to feed your baby when they are born is a very personal decision, yet some mothers may feel guilty that they may not provide enough essential nutrients for their new born if they can’t—or choose not to—breastfeed.

Images: 123rf

A woman’s breastmilk adapts as baby grows to suit their changing nutritional needs; nursing mothers will need around an extra 500 calories per day to maintain good milk production. Amazingly, breastfeeding reduces baby’s risk of Type 2 diabetes, sudden infant death syndrome (SIDS) and childhood leukaemia.


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Most commercially produced infant formula is developed from cow’s milk which is treated to make it nutritionally appropriate for a baby. Infant formula is usually fortified with essential minerals, nutrients, fatty acids and prebiotics. Make sure to double check labels when buying to establish whether the formula is suitable for your little one. Some mothers may choose to combine breastfeeding with formula so that feeding responsibilities can be divvied up with dad or a babysitter—particularly when a busy career can get in the way.


08/06/2017 09:52

YOUR Pregnancy

Baby’s Development Your little one has finally arrived; what can you expect in their first few years of life?

ESSENTIAL VACCINES According to the NHS, your baby will need these essential vaccines in their first year of life: 8 weeks: • 5-in-1 vaccine that protects against diphtheria, tetanus, whooping cough, polio and Haemophilus influenzae type b • Pneumococcal vaccine (PCV) • Men B vaccination • Rotavirus vaccine

12 weeks:

While every baby is different, most infants will teeth within the first year of their life. Sometimes teeth will erupt with little to no pain at all, other times you may notice that your baby chews on toys more often, they are grizzly and unable to fall asleep or that their gums are red and sore. The Mayo Clinic suggests gently rubbing and applying pressure onto baby’s gums if they are in distress to help ease the pain.

FIRST WORDS Baby will begin to make repetitive sounds and noises within their first six months. You can help their speech develop by singing 94 | LIVE TO 100 WITH DR HILARY JONES

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to them, reading to them and playing with them. Repeating sounds that your baby makes will also help them to learn and repeat sounds that you make.

WALKING Baby’s legs will gain strength and coordination, which will enable them to gradually begin to sit, roll over and crawl within their first 12 months of life. At six to 10 months, baby will likely be able to stand holding on to something for support. Most babies will take their first steps by their first birthday—but don’t fret if yours doesn’t, it is normal for infants to reach 18 months before beginning to walk. •

16 weeks: • 5-in-1 vaccine: third dose • Men B vaccine: second dose • Pneumococcal vaccine: second dose

1 year: • Men B vaccine: third dose • Pneumococcal vaccine: third dose • Hib/Men C vaccine: combined vaccine for protection against meningitis C and Hib

Images: 123rf


• 5-in-1 vaccine: second dose • Rotavirus vaccine: second dose

Source: NHS Choices


07/06/2017 12:42

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07/06/2017 11:22

YOUR Pregnancy

Infant Massaging Infant massaging can hold remarkable benefits for both you and baby. Live to 100 explores


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GET STARTED Legs Massaging your little one’s legs is a logical place to begin your new massaging routine, since baby will be used to having their legs touched during nappy changes. Ensure your hands are warm with enough oil covering them. Hold baby’s heel in your hand and gently squeeze from the thigh down to the ankle in a rhythmic motion until you get to the feet. The same motions can be used when massaging baby’s arms.

Feet Massaging baby’s feet may help to soothe and alleviate their crying. Gently squeeze the sole using your thumb and rub the toes between your fingers, curling and stretching them. Repeat on the other foot.

Tummy Once baby’s umbilical cord has healed, regular tummy massages can improve digestion. Place a relaxed hand on baby’s tummy before making gentle paddling motions with one hand after the other. •

BEFORE YOU BEGIN… • Choose a consistent time each day when baby is alert and interactive • Make sure baby is neither too full nor too hungry • Choose a warm, comfortable environment with lighting that isn’t too bright • Wash hands and remove all jewellery before massaging baby • Make sure baby is in a comfortable position, where they can clearly see your face

CHOOSING THE RIGHT OIL Avoid oils high in oleic acid, such as olive oil, as these may be harsh on baby’s sensitive skin—especially if they suffer with skin conditions such as eczema. Oils that are high in a fatty acid called linoleic acid, such as safflower oil, may be more gentle on baby’s skin

Images: 123rf


ouch is the first sense that is activated in your unborn child during pregnancy, making it a primary means of communication between baby and its environment after birth. Physical touch is also an important channel of communication between mum, dad and baby which promotes emotional wellbeing. Infant massaging is a proven method of strengthening adult-infant bonds. The act involves eye contact, emotional expression, touch and vocal communication which reduces cortisol levels, the hormone secreted when stress levels are running high, and increases serotonin, the feel-good hormone in your little one. Massaging, along with breastfeeding and co-sleeping are all intrinsic acts in satisfying baby’s need for contact. Infant massaging has also proven especially crucial in regulating baby’s sleep patterns, muscle development and in stabilising brain activity, helping baby to develop socially and mentally. As for mum and dad, the adult-infant bond associated with infant massaging may reduce the risk of postnatal depression.


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Celebrating 20 years in the UK and leading the way in baby massage The International Association of Infant Massage UK Chapter Baby massage is a long-standing parenting tradition in many cultures with numerous benefits for both baby and parent. Parents who have attended our courses tell us that some of the many benefits can include:  Strengthening the bond with your baby  Relaxation for both parent and baby  Relief from wind, colic and constipation The International Association of Infant Massage (IAIM) is the largest and longest standing infant massage association in the world, with an international heritage dating back to the 1960s and still to this day is the only association in the world dedicated solely to infant massage. This summer the IAIM UK Chapter celebrates a milestone birthday as it turns 20 and we are delighted to continue to set the bar in its field of expertise; providing parents and professionals with world-class advice, education and training, while also supporting important humanitarian projects. Accredited by The Royal College of Midwives the purpose of the IAIM is to promote nurturing touch and communication through training, education and research so that parents, caregivers and children are loved, valued, and respected throughout the world community; powering its belief that it is every baby’s fundamental birth right to receive nurturing touch. Babies and children need plenty of positive attention in order to grow into healthy and happy adults and the provision of nurturing touch through physical affection, cuddles, massage is an important aspect in child development which can have a long term positive impact on mental health. Touch communication creates a sense of safety and security for babies resulting in lower stress levels and the ability to self soothe. Studies show that nurturing touch reduces cortisol levels, the stress hormone, promoting the development of a healthy immune system. It also enables babies and their parents/primary caregivers to bond and form early attachment relationships, during what is the most sensitive period of a baby’s social and emotional development. Our baby massage programme is well respected, well researched and has been endorsed to be a high-quality parent education programme. On an IAIM baby massage course you will learn:      

Massage strokes for legs, feet, stomach, chest, arms, hands, face and back A short colic routine Gentle movements and touch relaxation The best time and for how long to massage What massage oils to use How to adapt the strokes for your baby’s individual needs and the growing child

Our baby massage courses offer a wonderful opportunity for you to learn how to communicate with your baby through nurturing touch and massage in a relaxed and welcoming environment. Our instructors deliver the most comprehensive courses currently available in the UK and courses are provided in a variety of formats to suit your needs, from group classes to individual instruction in your home.

For parents interested in taking part in an IAIM baby massage course with their baby, please visit our website www.iaimbabymassage.co.uk where you can search for your local Certified Infant Massage Instructor. For professionals interested in training with us to become an IAIM Certified Infant Massage Instructor, call our UK Head Office 020 8989 9597 or visit www.iaim.org.uk

We have trained over 11,000 Infant Massage Instructors in the UK alone and you can use our “find and instructor” search facility on our parent website www.iaimbabymassage.co.uk to find a class near you.

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08/06/2017 09:20

Pregnant? Look after your baby before he or she is born Visit your local pharmacy for a Group B Strep test What is Group B Strep? Group B Streptococcus is a bacterium found in the vagina and bowel of about one in five women in the UK — these women are known as carriers. It is not harmful to the woman and is not sexually transmitted. It is also called Group B Strep or GBS.

Why do I need to know about Group B Strep if I’m pregnant? Babies may be exposed to Group B Strep around birth when their mothers are carriers. Most babies will be healthy, but in a small number of cases, it can cause complications that can be life-threatening to the baby.

How can I find out if I carry Group B Strep? Group B Strep can be detected by taking swabs from the vagina and rectum and sending them to the laboratory. Group B Strep can come and go so testing usually takes place after 35 weeks of pregnancy. Testing is not routinely available on the NHS. Speak to the pharmacy team for more information about buying a Group B Strep home testing kit.

What happens if I have Group B Strep? If a test shows you carry Group B Strep you should notify the healthcare professionals caring for you during your pregnancy – such as your midwife or obstetrician (doctor). You should be offered antibiotics once labour starts

Ask your local pharmacist for more information and take a test for Group B strep Connect2pharma Ltd.indd 1

11/05/2017 10:06

YOUR Healthcare

The Dangers of

Strep B

It is estimated that around one in four pregnant women carry group B streptococcus bacteria—this infection is harmless in most cases, but in rare circumstances it can cause serious complications in newborn babies

Images: 123rf


roup B streptococcus, also known as strep B or GBS, is caused by bacteria that usually live harmlessly inside your intestinal system, vagina, bladder or throat. Most adults carry the bacteria with no signs or symptoms, however, in others it may cause urinary tract infections or more serious health complaints. Depending on the area of the body that is affected, symptoms may include: fever, chills, swelling, stiffness in joints, difficulty breathing and low alertness. Strep B is most severe in the elderly, newborns, diabetics and those with a weak immune system.


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If a pregnant mother is diagnosed with strep B, it is possible that the bacteria is passed on to her baby through the amniotic fluid or the birth canal during labour. In very rare cases, strep B can potentially cause a miscarriage or stillbirth. Although most babies will be unaffected after exposure, approximately one in 2,000 will become infected. Newborns have poorly developed immune systems, meaning strep B can trigger harmful infections such as pneumonia or meningitis that they are unable fight off.

It’s important for pregnant mothers to identify if they are carrying strep B bacteria so that they can be treated accordingly. UK guidelines recommend that those with a high risk of passing on bacteria to their offspring be offered intravenous antibiotics at regular intervals during labour until the baby is born— this has been proven to be effective in preventing the infection in newborns. If you have previously given birth to a baby with strep B or are concerned about your pregnancy, request a urine test or vaginal swab for early detection. • LIVE TO 100 WITH DR HILARY JONES | 99

07/06/2017 11:06


A personalized and non-disease label approach to improving body functions versus treating disease By Rolf D. Binder, Inventor, & Silvia Binder, N.D., Ph.D.

The human body works on the basis of biophysics and biochemistry. While traditional medicine has much to offer in the chemical sense, it lacks the therapeutic approach of physics. Practitioners use the noninvasive ONDAMED technology and the biofeedback loop to scan the body for underlying dysfunctions, such as inflammation, infections, scar tissue and emotional trauma residing at a cellular level. These areas often prove to be the source of disease and symptoms that might be otherwise difficult to find. Identified areas are treated with focused pulsed electro-magnetic fields to stimulate tissue and the nervous system. Therapy with ONDAMED focused pulsed fields helps reduce local stress and improve metabolism and lymphatic flow resulting in reduced inflammation, pain and edema, while improving stress tolerance by reducing cortisol levels and by influencing the nervous system. More specifically: ONDAMED is very unique in its ability to deliver specific frequencies to the source of illness. While other devices deliver either a pulsed electromagnetic stimulus to a symptomatic region in order to reduce pain and swelling or affect abnormal brain electrophysiology, the ONDAMED approach is focused on what we discover about the illness and its location. Once discovery is completed, ONDAMED accurately delivers focused pulsed fields to the dysfunctional cellular/tissue areas which are found with the unique biofeedback loop. ONDAMED’s emotionally driven feedback helps locate the patient’s weakened or dysfunctional areas such as inflammation, degenerated tissue or, even more critical areas linked to experienced traumas, residing at a cellular level. Traumas that reside on a cellular level often prove to be the primary cause of disease and dysfunction.

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It is quite impossible for either the practitioner or the patient to find such areas by themselves. The solution is “Emotional Biofeedback”, which an ONDAMED practitioner receives when stimulating the patient’s nervous system with specifically selected pulsed fields at an area which may be linked to an either recent or even old physiological, mental, or emotional trauma. Within minutes, the ONDAMED therapist finds the specific treatment stimuli for the patient, finds the actual location that is in most need to receive therapy and treats the discovered area by applying a focused therapeutic stimulus. The stimulus energizes the flow of electrons across natural immune system inflammation barriers. These barriers are often undetectable or treatable in any other way, and include free radical scavengers. ONDAMED, therefore, jumpstarts the body‘s immune functions and directs the immune response to the area of dysfunction, which is often hidden or in „stealth mode“ to the immune system. Cells and tissue in need of therapeutic stimulation can be oscillated by specific resonant frequencies selected from a wide range of 0.1 to 32,000 Hz. One of the first effects patients usually notice is a general feeling of relaxation due to the influence of ONDAMED‘s resonant stimulus on the entire central nervous system, particularly when the therapy calls for frequencies in the delta and theta ranges. Finally, ONDAMED encompasses the individual‘s specific needs at the time of discovery by finding the patient-specific treatment stimulus, the exact location that needs stimulation and non-intrusively delivers the stimulus during the same session, often providing immediate results.

08/06/2017 08:59

YOUR Healthcare

Cervical Cancer


The World Health Organisation states that 100 percent of cervical cancer cases are preventable, yet thousands of women still die of the disease each year. What can we do to raise awareness of the importance of prevention and early diagnosis?


ccording to the NHS, almost all cases of cervical cancer are caused by the human papilloma virus (HPV)—an infection that can be transmitted through any type of sexual contact. There are various existing strains of HPV, some of them are harmless, but others can dramatically affect and change the cells of the cervix. Though these types of infection can be commonplace, most don't have any symptoms—which makes frequent check-ups vital. According to NHS Choices, all women are at risk of developing this type of cancer.

REDUCING RISK According to Check4Cancer, there are a number of lifestyle changes women can make to decrease their risk of developing cervical cancer. Smoking, the leading causes of lung cancer, can also lead to cervical cancer—if a woman has already contracted HPV. In fact, women who smoke and have HPV are twice as likely to have precancerous cells in the cervix. A weak immune system can increase a woman’s celebrityangels.co.uk

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chances of developing cervical cancer—women with HIV/AIDS have a six-fold increased risk of the disease. A risk factor that cannot be controlled is family history. Women who have a first degree relative who has had cervical cancer are at a higher risk of developing the disease.

TREATING CERVICAL CANCER Treatment will largely depend on how early the disease is detected—the stage at which it is diagnosed will dramatically impact a woman’s outlook. Some serious cases might require a hysterectomy, while others may need radiotherapy. Advanced cases are usually treated using a combination of radiotherapy and chemotherapy. Some treatments may cause significant side effects like menopause and infertility.

SCREENING With frequent screenings, cell changes in the cervix can be easily detected

at the earliest stages. The national health service offers cervical screening to women from the age of 25. During these routine check-ups, cells are taken from the cervix and analysed for abnormalities. Although screening is important, as many as one million women in England have never undergone this test, and an additional one million are more than one year late for their next exam. Some deem the visit uncomfortable, embarrassing and—in some rare cases—even painful. •


07/06/2017 12:34


Is Self-screening for Cervical Cancer the Way Forward? women to undertake the first part of the newly recommended NHS screening policy for the HPV virus from the comfort and privacy of their own home.

GynaeCheck, a reliable test that looks for HPV, works by the woman self-collecting a vaginal lavage sample. A small tampon-like device collects cells in the lavage fluid from the cervix and surrounding areas. It is done in the comfort and privacy of the woman’s home and takes no more than two minutes. The sample is then analysed to see if the virus is present. If so, a traditional smear test and further investigations may be required. The HPV virus is on average only present in 10 percent of women at any time. As such, if women do GynaeCheck on a regular basis, a woman has a 90 percent chance of never needing a traditional smear test ever again. How is GynaeCheck revolutionizing the way women can safeguard their health? GynaeCheck allows women to take more control of their cervical screening, overcoming many of the barriers that prevent the one million women in the UK that have never had cervical screening, or the one million additional women in the UK that are late for screening each year. GynaeCheck improves on the NHS test by allowing


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When it comes to our health, sometimes we're reluctant to visit a professional. Women think smear tests are uncomfortable—why are self-testing services so significant? It is not just a question of discomfort, but other very significant factors that GynaeCheck potentially overcomes. A cervical smear test is a very intimate examination that many women find difficult. Some groups such as lesbian women, ethnic minorities, and the victims of sexual violence can find the test and the process particularly off-putting. How is GynaeCheck aiding the fight against cervical cancer and raising awareness of the disease? With appropriate screening a woman can almost guarantee that she will not die from cervical cancer. This is because screening allows any potential pre-cancerous changes to be fully treated many years before they have the chance to turn into cancer. Most people do not know that a very common virus called HPV that is sexually acquired causes cervical cancer. It is different to other sexually transmitted infections as up to 90 percent of people who are sexually active will be exposed to the infection at some point. Most people clear the virus without any ill effects, but in the small percentage of women that do not, it can go on to cause problems. GynaeCheck specifically looks for the HPV virus. For more information on GynaeCheck, visit gynaehealthuk.com


07/06/2017 12:34

The revolutionary test for cervical cancer that women can do in the comfort of their home

GynaeCheck • Almost all cervical cancers are caused by the HPV virus

• GynaeCheck is a gentle and comfortable home test kit for HPV • Accurate, discreet, reliable with fast results

• Avoids the need for a traditional smear test for 90% of women

For more information CALL US NOW or visit our website 0800 331 7172

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15/05/2017 11:32

“More freedom, less hassle”

“Not weird, just genius”

“True mental and physical freedom”

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- Rie, boxer

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- Karla, Lilly and Laura, friends

The Menstrual Cup Welcome to the New Period. Of periods. OrganiCup is the reusable period solution that replaces pads and tampons. It provides up to 12 hours of leak-free, super-freedom. Over and over. It’s simply emptied morning and evening = forget about your period during the day. And night. It’s

made of 100% medical grade silicone = chemicalfree periods. It lasts years, not hours = happy wallet and happy planet. More than 300.000 women have already switched to OrganiCup and 9 out of 10 who try it, continue using it. #NewPeriod


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25/04/2017 11:19

YOUR Healthcare

Intimate Health Checks It’s never been more vital to banish the stigma surrounding the topic of intimate health—we share our knowledge on the most recurrent conditions and how to self-examine


ntimate health is an umbrella term referring to a range of health concerns; from sexual wellbeing to life-threatening diseases. Intimate health affects every man and woman, so why is it such a taboo? There still remains a huge amount of embarrassment among adults in regards to seeking out diagnoses and treatment. If you have intimate health concerns, it’s important to identify the warning signs and take action. Here are some of the most common intimate health issues today: Vaginal dryness is a condition where the vagina’s natural lubricant is lacking. It can be experienced by women of any age, although it is most common in menopausal women. The vagina usually stays moist with a thin layer of cervical fluid. This protects against infection, keeps the vagina clean and aids intercourse. celebrityangels.co.uk

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Symptoms of vaginal dryness include: loss of vaginal elasticity, thinning of the vaginal lining, irritation caused by lowering of the vagina’s natural acidity, painful intercourse, itching and burning. Medicated moisturising creams or a course of estrogen therapy are usually prescribed to relieve symptoms. Thrush is a yeast infection mostly found in women—but it can also occur in men. It appears when certain types of fungus increase in the genital area which can trigger a yeast infection. Thrush can develop for a number of reasons; pregnancy, effect of diabetes, a low immune system or even as a side-effect of prescribed antibiotics. Symptoms in men and women include: thick discharge, itching and irritation around the genitals, soreness during sexual

intercourse and burning sensations when passing urine. It can be treated with an oral pill or anti-fungal cream. Prostatitis is the swelling or inflammation of the male prostate. It can leave men at risk of a more serious infection and can be identified by pain in the penis, scrotum, lower abdomen or lower back—lasting three months or more. Other symptoms include: excessive need to urinate, discomfort when ejaculating and urinating and a weak urine stream. Although there can be warning signs for prostatitis, there are different strains of the infection—some of which do not involve any symptoms. Men are likely to be given antibiotics and pain relieving drugs to treat the condition. Some may be offered alpha-blockers or non-steroidal anti-inflammatory drugs to improve urinary problems. Live to 100 with Dr hilary Jones | 105

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YOUR Healthcare beginning to multiply out of control to form a tumor—if the tumor spreads it can worsen the condition. Symptoms include: feeling constantly bloated, swollen tummy, discomfort in the pelvic area and the urge to urinate more frequently.

Don't suffer in silence There are simple checks that can be performed at home or by your doctor to diagnose your intimate health issues. Self-examinations Breast self-checks are relevant for both males and females. When in the shower or in front of a mirror, use the pads of your fingers to move around your entire breast in a circular motion looking for any lumps, thickening or hardened knots. If you do spot something unusual consult with your doctor as soon as possible.

Erectile dysfunction is the inability to get and maintain an erection. Erectile dysfunction is said to affect half of men between the ages of 40 and 70 but can also affect young men too. Erectile dysfunction can sometimes be a red flag for a number of more serious conditions like cardiovascular

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disease. Treatment can vary depending on whether the cause is physical or psychological. Your doctor may suggest a change in diet, cholesterol-lowering statins for blood pressure, therapy sessions, sildenafil (sold as Viagra) or a vacuum pump depending on the causation. Testicular cancer predominantly affects men between the ages of 15 and 49. Symptoms include: a painless lump on/in the testicle, swelling of genitals, dull aches and feeling of heaviness in the scrotum. Although most lumps aren’t cancerous, if you do feel a lump on your testicles it is always recommended to have it checked. The first line of treatment is usually chemotherapy, but it can sometimes require the removal of the affected testicle. It can be a life-threatening condition so should be treated as early as possible. Ovarian cancer is one of the most common types of cancer among women. It is caused by abnormal cells in the ovary

Doctor examinations Smear tests are a method of detecting abnormal cells on a female’s cervix, this is done with a speculum and a soft brush to collect the sample. The NHS recommends cervical screening for women aged 25-49 every three years, aged 50-64 every five years and aged 65 only if they notice any alarming symptoms. A smear test can detect early signs of HPV, which can lead to cervical cancer or genital warts. Rectal exams consist of a physical examination of the rectum, conducted by a doctor or nurse, to feel for abnormalities. You should consult with your doctor—who may administer such an exam—if you notice changes in your normal bowel habits, which may indicate a bigger problem. A rectal exam can also detect early signs of prostate disease and prostate cancer. •

Images: 123rf

Pelvic inflammatory disease (PID) can be caused when bacteria infect the female upper genital tract, including the womb, fallopian tubes and ovaries. In most cases, this is caused by an untreated STIs like chlamydia or gonorrhea. It can be caused by everyday bacteria present within the vagina. If untreated, PID can lead to more serious and long-term problems such as infertility, pelvic pain and ectopic pregnancy. Symptoms include: pain in the pelvis or lower abdomen, pain during sex, bleeding between periods and after sexual intercourse, heavy or painful periods and unusually coloured discharge (green or yellow). PID can be treated with a course of antibiotics.

Testicle self-checks are best performed after a warm shower, so that your skin is relaxed. One at a time, roll each testicle between your thumb and first two fingers to feel for any lumps or changes in size and consistency. If you notice something unusual, ask your doctor for guidance.


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YOUR Healthcare

A Tipple

Too Far?

Live to 100 investigates the severe effects of alcohol abuse and sheds some light on non-alcoholic alternatives A 2015 report by The Office for National Statistics showed that there were 8,758 alcohol-related deaths in the UK, an age-standardised rate of 14.2 deaths per 100,000 of the population celebrityangels.co.uk

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hether you enjoy having a glass of wine with dinner or several cocktails whilst socialising, drinking is certainly an integral part of adult interaction—but how much is too much? Over the years, consumption of alcohol has become a huge part of British culture and as a result, so has binge drinking. Excessive binge drinking has an adverse effect on our bodies. While experts agree that too much alcohol is bad for you, it can be hard to identify how much is too much. The NHS recommends drinking no more than 14 units per week—this is applicable to both men and women. Short-term effects of over-drinking can include shaking, vomiting, alcohol-induced anxiety, disturbed sleep, memory loss, diarrhoea and weight gain. Long-term effects

are often non-reversible and these can consist of brain damage, cancers, dementia, heart disease, stomach ulcers, stroke, high blood pressure and liver disease.

Staying Safe Along with releasing endorphins, studies have shown that alcohol also releases a certain amount of dopamine into the body—another ‘happy chemical’. Although the euphoric feeling promoted by alcohol can make us feel invincible, it can subsequently lead to a number of accidents. Being drunk can affect our reasoning, balance, coordination and even impair hearing, speech and vision. These factors can leave a person vulnerable to injury and sexual or physical assault. So how can you stay safe while drinking? Live to 100 with Dr hilary Jones | 107

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Images: Shutterstock

One of the most effective ways is to remove yourself from situations where you would be taking unnecessary risks, such as operating machinery or driving. Likewise, staying in a group can be a good way to ensure your night remains fun and safe. Apart from the usual risks of alcohol, there is now also the danger of imbibing ‘fake alcohol’. This illegally produced alcohol is made in unlicensed distilleries or—sometimes—in people’s homes and is often full of potentially harmful chemicals. The sale of illegal alcohol costs the UK around £1.2 billion per year, according to the HMRC Newsdesk Website. When choosing a bar or club, remember to check their licensing information beforehand. •

If you are concerned that your drinking may be affecting your health, there are alternatives that can help you to cut down. A popular option for the healthconscious is to try non-alcoholic substitutes. Alcohol-free beverages are the perfect way to satisfy your taste for alcohol without the calories and potential health risks that are associated with it. The alcohol industry is slowly being transformed by alternatives that truly mirror the well-rounded flavour that alcohol delivers. Prominent lager brands such as Erdinger and Superbock have taken the plunge and launched alcohol-free versions of their products. You may also have noticed the emergence of non-alcoholic spirits from brands such as Seedlip; who create herb-infused botanical drinks that are intended for pairing with tonic water. Botonique is a prevalent example of alcohol-free beverages revolutionising the way we view soft drinks. Creator of Botonique, Hilary Marsh, explains: ‘As a wine merchant and wine lover myself, I wanted to capture the qualities I admire in good wine but without using grapes.’ Instead, Hilary describes her process of extracting the complex flavours from various botanicals using alcohol, which is then later removed. ‘Botonique is designed to satisfy the cultural, emotional and habitual drivers of alcohol consumption as well as the taste buds,’ she adds. Although the taste of Botonique isn’t a replica of wine, it can certainly be paired with similar foods; ‘It goes with the same sort of foods as a Sauvignon Blanc, Albariño or Verdello for example—Mediterranean, Asian and Oriental cuisines, especially fish, sushi and antipasti.’


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Only 17 calories a glass!

Alcohol – we love it and we hate it! Yes, a little may help you to relax and socialise, both of which are good for your health, but after the rst glass or so it can all go downhill. And yet switching to a soft drink after drinking wine – or whatever your preference – seems to be impossible for many. Which is why we were so delighted to discover Botonique – The Botanical Soft Drink for Wine Lovers. This is something we can enjoy instead of, whilst, mixed with or after drinking wine. With a little alcohol inside you it really feels as if you are still drinking an alcoholic drink, but the avour is wonderfully refreshing. Almost – dare I say it – preferable to drinking more wine. Botonique has the looks, sparkle and dryness of a Prosecco, the food-friendly crispness of a Sauvignon Blanc and the complexity and long nish you normally get with wine. But the avour is totally unique, reminiscent of gin, vermouth and Pimms – but without being like any of them. Botonique is unlike anything we’ve ever tasted, but it quickly becomes irresistible. ir This is, however, one addiction we can approve of! Not only can Botonique help you achieve those all-important two or three days a week without alcohol (it goes really well with Mediterranean, Oriental and Asian cuisine), it can also help you keep up with the party without consuming alcohol all night. Plus, Botonique contains Prelixir® nutrients – a special blend of vitamins, minerals and amino acids designed to replace those used up by the breakdown of alcohol.   Breaking down even small amounts of alcohol and its toxic by-products, especially acetaldehyde, is a big undertaking for the body, and uses up many nutrients which the body needs for other things! Cutting back or quitting is best, but if you must drink, the least you can do is give your body some of what it needs.

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Joint Effort

Here, Live to 100 provides you with an overview of the most common musculoskeletal conditions and how they can be prevented, treated and managed


nwanted pain can impede the joys of everyday life. Whether you suffer from joint, bone or muscle issues, it can often be hard to see the light at the end of the tunnel.

ARTHRITIS Arthritis is a common condition that causes aching, inflammation and pain in the joints. It often appears in 110 | LIVE TO 100 WITH DR HILARY JONES

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DID YOU KNOW? More than 50m adults have doctor-diagnosed arthritis. That's 1 in 5 people over the age of 18 Source: Arthritis Foundation

adults over 40 and can sometimes be hereditary. There are two main types of arthritis: osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common; it refers to the breaking down of cartilage in the joint which can cause a considerable amount of pain and stiffness—making it difficult to move. Rheumatoid arthritis, on the other hand, is an autoimmune disease that causes swelling and soreness in the joints. celebrityangels.co.uk

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YOUR Healthcare Tackling the problem There are no instant cures for arthritis but there are treatments available to ease the pain and relieve its symptoms. In most cases, these are: painkillers, non-steroidal anti-inflammatory drugs (NSAIDs) or corticosteroids. In more extreme cases your doctor may decide that a surgical procedure is the best way to resolve the condition. This could involve an anthroplasty ( joint replacement), an arthrodesis ( joint fusion) or an osteotomy (bone realignment).

OsteOpOrOsis Osteoporosis is a condition that weakens the bones, making them vulnerable to injury and fractures. It tends to develop slowly in the body over a matter of years. It is usually only


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diagnosed once the patient has a minor fall or impact, which causes a fracture or breakage to the area—leading to its nickname, the ‘silent disease’. The disorder often damages the wrists, hips and spine along with other parts of the body. You may be at higher risk of developing osteoporosis if you are a long-term user of corticosteroids, have a low BMI, have a family history of osteoporosis or are a heavy drinker or smoker.

Tackling the problem Treatment for osteoporosis involves medication for strengthening bones and treating the fractures. Doctors will recommend maintaining healthy levels of vitamin D and calcium which may involve changes in diet or taking supplements.

Your doctor will take into account your age, bone density, previous injury history and risk of fracture to determine the best treatment for you. Most commonly prescribed are bisphosphonates; drugs that slow down bone damage. Sometimes hormone replacement therapy and testosterone treatments are prescribed when osteoporosis is exacerbated by hormone imbalances.

tendOnitis Tendonitis is an irritation or inflammation of the tendon—the thick cord that connects bone to muscle. It is sometimes caused by minor repetitive impact in a particular area, although it can also be the result of a sudden, more serious injury. Improper posture, repetitive action, sports or lack of

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YOUR Healthcare stretching are all culprits behind this condition. Those who tend not to engage in impactful exercise often suffer the most; for example, people who only undertake hard exercise at the weekend may be more susceptible to it.

Tackling the problem Prescription or over-the-counter painkillers may be necessary to tackle the pain. Your doctor may also suggest a course of physical therapy to focus on isolated areas. Additionally, you should aim to stick to an anti-inflammatory diet, stocking up on green leafy vegetables, clean proteins and berries. Wearing appropriate footwear can be a huge contributor to strains and tendon stress in the legs and feet; make sure your shoes support the ankles sufficiently.

CARPAL TUNNEL SYNDROME (CTS) Carpal tunnel syndrome (CTS) is a disorder that involves a tingling sensation, a feeling of numbness and sometimes pain in the fingers and hand. Other symptoms can also include dull aches in the arm, thumb weakness and paraesthesia (pins and needles). CTS is caused by compressions of the median nerve; this nerve is responsible for sensation and hand movement. You may be at higher risk of developing CTS if you are pregnant, have a family history of the condition, have diabetes or undergo strenuous work with your hands.

POSSIBLE PREVENTATIVES For years it has been thought that musculoskeletal conditions are an integral part of growing older. However, new research has found that simple lifestyle changes can lessen your chances of developing them. Ali Mobasheri, professor of musculoskeletal physiology at the University of Surrey, comments that, ‘Chronic diseases all have an inflammatory component and this seems to be driven by our sedentary lifestyles. We are moving less and our diets have changed—we are basically sitting on multiple health time bombs.’ Eating healthily and staying active may not be a guaranteed way to prevent these disorders, but evidence seems to suggest that it certainly can’t hurt. While performing activities, it is best to take it slow at first and build stamina gradually. Stick to the 10 percent rule—only increase activity or intensity by 10 percent each week to give your body time to adjust. Health

organisations also recommend quitting smoking and reducing alcohol intake to reduce your chances of developing a musculoskeletal condition. •

60% of pregnant women may experience symptoms of CTS according to a University Hospital Southampton patient factsheet

DID YOU KNOW? More than 500,000 people receive hospital treatment for fragility fractures caused by osteoporosis each year Source: NHS Choices

Tackling the problem


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Images: Shutterstock; 123rf

In some cases, CTS can disappear or subside through self-care measures. With pregnant women, the condition can disappear after delivery—the effects of CTS in pregnant women persist after birth in just a few cases. Surgery is an option to resolve mild forms of CTS immediately, however more severe cases may see little to no change afterwards. Non-surgical options include wrist splints or corticosteroid injections into the affected area.


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Remember Loss of sensation is a common side effect of diabetes, which means you may not experience any pain even with a visible wound. If you’re prone to ulcers, make sure someone else looks at your feet every day to avoid trips to the hospital and urgent care

Diabetic Foot

People with diabetes are more at risk of developing foot ulcers and injuries—here are the main symptoms and tips for treatment


igh blood sugar levels can greatly damage sensation and circulation in extremities like legs and feet. If left to exacerbate, these complaints can cause ulcers, infections and can also—at worst—lead to amputation. It’s therefore essential for diabetics to keep their feet in top shape as most injuries are preventable with regular, high-quality foot care.

Images: Shutterstock

TREATING FOOT ULCERS In order to allow the wounds to heal, avoid unnecessary standing or walking around (especially barefoot). You may be asked to use a wheelchair, crutches or a specialised cast. During this time, your diabetes treatment may also be altered to increase the chances of healing cleanly


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YOU ARE AT HIGH RISK IF YOU… • Have nerve damage • Suffer from poor circulation • Have a foot deformity (like a bunion or hammer toe) • Wear inappropriate shoes • Have uncontrolled or relatively high blood sugar • Have previous history of a foot ulcer • Are a smoker • Are prone to cracking or dry skin on your feet

and restoring adequate blood flow—a key factor in successfully closing wounds. Other methods of correctly managing diabetic ulcers and injuries include taking pressure off the swollen areas and removing dead skin tissue. If an infection is present, your doctor—or specialist— will also prescribe some antibiotics to fight the infection and will dress your foot with an antiseptic bandage for protection. It is always important to keep your blood glucose levels and other health problems under control, but this is especially vital during foot attacks. Healing time does vary—wound location, size, pressure on the injury, swelling, circulation, the quality of wound care and blood glucose levels can all affect the prognosis—and it may take weeks or even several months. •


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Hereditary Cancer Genetic Screening


KNOWLEDGE IS POWER Every one of us has a 50% lifetime risk of developing cancer and most of us will know someone in our own family who has been affected. Some cancers are caused by faulty genes which can significantly increase the risk of getting cancer. Knowing that you carry these genes can help you decide to take preventative measures or to have enhanced screening and early diagnosis when treatment is most effective. It can also help raise awareness within your family so that they can also decide about genetic cancer screening. A simple DIY saliva kit can now screen for mutations in 30 genes (including BRCA1 and BRCA2) that significantly increase the risk of common cancers such as breast, bowel, ovarian and prostate cancer.


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YOUR Healthcare

Key Health Checks With routine health checks, we can catch health concerns in their early stages when they’re easier to treat

Images: Shutterstock


revention really is better than a cure. Regularly undergoing simple health screenings and spotting the early signs of sickness can help us live longer, increase our quality of life and boost recovery outcomes. We all worry about our health as we grow older, but making a concerted effort to track our wellbeing will make the passage of time that little less daunting—here is our list of the key health checks, what they involve and why they are important.


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Cholesterol Also known as the silent killer, high cholesterol can build up in the arteries and increase an individual’s risk of suffering a heart attack or stroke. A simple blood test at your doctor’s surgery will determine whether you have high levels of ‘bad’ cholesterol, also known as low density lipoprotein (LDL). Testing is vital; high cholesterol doesn't cause obvious symptoms. Based on your blood test results, your doctor may prescribe cholesterol-lowering

medicines, recommend a healthier diet or suggest regular exercise and activities.

eye tests The quality of vision is just one of the many things you can measure with regular eye checks. These tests can also pick up on early signs of a host of other conditions including glaucoma and diabetes as well as detect any abnormalities or injuries. During these health checks, an optometrist will measure the pressure inside your eyes and look at how they reflect light. Depending

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YOUR Healthcare on your results, your optometrist may prescribe a pair of glasses or refer you to a specialist for further testing.

MAMMOGRAM Detecting breast cancer at the earliest stage possible is the best way to increase life expectancy and the chances of a full recovery. During a routine breast check— which consists of simple X-rays—specialists will be able to detect the presence of cancer before it causes visible changes in the body. The results will be sent to your doctor. If the result reveals an abnormality, your doctor may ask you to attend more tests. Routine screening for breast cancer is vital: according to Age UK, around one in eight women are diagnosed with the disease during their lifetime.

SEXUAL HEALTH Most times, sexually transmitted diseases (STIs) will not cause any symptoms— this is why regular testing is vital. This is especially true of chlamydia and gonorrhoea; two infections that can affect fertility. As with most health issues, early diagnosis can lead to immediate treatment and better outcomes. STI tests are available in sexual health clinics, genitourinary medicine (GUM) clinics, community contraceptive services, sexual health services, doctor’s surgeries and pharmacies. Diagnosis for certain infections will only require a urine sample, while others, like HIV and syphilis, will need a blood sample. •

DID YOU KNOW? As many as 30% of adults in England have high blood pressure, but many don't realize as they often don't have any symptoms Source: Age UK

1 in 8 women are diagnosed with breast cancer during their lifetime Source: Age UK

BLOOD PRESSURE Blood pressure is the pressure your blood exerts on the walls of your arteries. Having abnormally high blood pressure weakens the heart and damages the walls of arteries, dramatically increasing an individual’s risk of stroke and heart and kidney disease. It is recommended to measure blood pressure at least once a year. During this quick and painless routine screening, your doctor will place a cuff on your upper arm and inflate it until it becomes tight. A blood pressure reading below 130/180 millimetres of mercury is normal; if it is higher than that, your doctor may advise you on how best to lower it, prescribe medication or offer a blood test to check that your kidneys are working properly.



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Images: Shutterstock

This key health check can detect potential bowel problems even in the absence of any symptoms. The testing kit, Faecal Occult Blood Test (FOBt), is sent through the post and requires individuals to collect stool samples and send them off to a laboratory for analysis. A small percentage of people will receive an abnormal result—in these cases, more tests, or a colonoscopy, may be required.


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Digestive Health How much do you know about what’s good for your gut?

D Images: Shutterstock; 123rf

igestive health concerns range from simply trying to maintain a healthy diet, to coping with irritable bowel syndrome (IBS). Here, Live to 100 explores what it takes to keep a healthy gut in an unhealthy world.

SYMPTOMS The signs of an unhealthy gut can sometimes be self-evident in clues the body gives post-meals, for example. Some of these may be fairly regular; ranging from


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belching to heartburn, but some—such as constipation and diarrhoea—may be slightly more frustrating to manage.

Belching Belching and flatulence, while a common occurrence, can be avoided. One of the most frequent culprits is simply eating or drinking your food too fast—ensure to eat food mindfully and chew properly. This simple step may be able to cut down the amount of bloating you experience.

Other advice is to limit the number of carbonated, fizzy beverages you’re consuming and the amount of gum you chew daily. In most cases, these simple modifications will contribute to a healthier gut.

Heartburn Avoid common digestive complaints such as heartburn and abnormal swallowing with some lifestyle alterations. Abnormal muscle contractions can be caused


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by stress and over-exercising. Reduce vigorous exercise to a moderate level in order to alleviate feelings of stress.

Happy gut These digestive health tips may seem like common knowledge, but a large proportion of us aren’t monitoring our daily intake of certain food types that can be known to interfere with a healthy digestion process. Increasing the amount of wholemeal bread and brown rice will help keep your bowel healthy, while drinking enough water helps to encourage movement in your digestive system. Take note that while these foods are good for your gut, too much of anything can be bad. Monitor everything and ensure you eat an appropriate amount—this is especially important for those suffering with irritable bowl syndrome, a food intolerance, or those who are prone to heartburn.


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Some key food groups should be avoided if you have IBS. While fibre is an essential component to any healthy, balanced diet, IBS sufferers should limit the number of insoluble fibres they are eating—this advice extends to fried food and dairy products. IBS affects people differently—the best way to find out what diet works for you personally is through a trial and error process.

Digesting the information Most of these lifestyle modifications to alleviate symptoms of digestive health problems can be made on your own and without the need for medication. If you have any questions about your digestive and gut health, you should contact your doctor. Symptoms of these complaints can fluctuate, but don't overlook them for too long—sometimes the signs of a more serious underlying condition can seem mostly non-threatening. •

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Long-term unhealthy diets can have many consequences; one of these is chronic gastritis. Matching up to its equally unpleasant name, the primary symptom of the condition is stomach inflammation. The causes of this complaint vary and are broken down into three types: • Type A is caused by your immune system destroying stomach cells. This can lead to vitamin deficiencies, anaemia and, in extreme cases, cancer. • Type B—which is statistically the most common—is caused by helicobacter pylori bacteria. • Type C is caused by chemical irritants that come from nonsteroidal anti-inflammatory drugs (NSAIDs), alcohol or even bile. The development of chronic gastritis can be broken down into three main triggers: long-term medication use, excessive alcohol and persistent-intense stress. Beyond this, you can increase the risks of

developing chronic gastritis by having a high fat, high salt diet, as well as heavy smoking. Decreasing your use of pain medication— such as aspirin—sticking to a healthy diet rich in fruits and veg, consuming food with high probiotics such as yoghurt, and limiting the amount of fat and salt in our meals will also decrease the risk of developing chronic gastritis. Irritable bowel syndrome (IBS) affects about 10 to 15 percent of people. Among sufferers, about 40 percent have mild IBS, 35 percent have moderate IBS and 25 percent have severe IBS. Most patients will not recognise the symptoms of IBS and may go undiagnosed their whole life. IBS isn’t something that can be eradicated entirely; the key is to control the complaints associated with it. The symptoms are sometimes ambiguous and alarming, stemming from simple diarrhoea and constipation to severe abdominal pain. If you think you may have IBS, check with your doctor for a more detailed prognosis.

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21/04/2017 09:01

Readyspex reading glasses are suitable for the majority of people over 40

by Presbyopia is a condition associated with the ageing of the eye that makes it harder to focus clearly on close objects. It is a natural part of ageing and anyone over the age of 35 can develop it. The first symptom that most people notice is difficulty reading fine print and they need either to hold text further away or to turn the print to the light to see it more clearly. Prior to April 1989 people who developed Presbyopia were dependent on their optician for the provision of reading glasses. When the legislation changed on the 1st April 1989 ReadySpex (founded by one of Europe’s leading optical groups) introduced ready-made reading glasses to satisfy the need for a high quality, low cost alternative. Since 1989 we have sold millions of reading glasses to many delighted customers. They are so pleased with the quality and price that they purchase several pairs at a time, locating them handily around the house. People are becoming more fashion conscious and ReadySpex has developed a new range of fashionable reading glasses to fit with its traditional range and some of these new Eleglance styles can be seen alongside. It is important that people visit their opticians regularly, at least once every two years, to have a professional eye examination. This can lead to the detection of many health issues including glaucoma, diabetes, high cholesterol and hypertension. ReadySpex reading glasses are suitable for the majority of people but they are not a substitute for a regular check-up. Our stringent quality control checks and 12 month no quibble guarantee gives confidence to our customers as they purchase ReadySpex reading glasses from their local stockists, Lloyds Pharmacy or from our website:- www.readyspex.co.uk

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10/04/2017 11:39

YOUR Healthcare

Eye Health Over the Decades

What can we do to keep our eyes twinkling in our 30s, 40s, 50s and 60s? Live to 100 investigates


s you age, you might start noticing that changes in your eyesight start to become more noticeable. Some of these changes are the result of ageing, but others may be easily preventable. Taking care of your eye health during your earlier years can have a knock-on effect later on in life.

Images: Shutterstock;

Your 30S-40S While you may not notice any vision degeneration in your 30s, it is vital to attend regular eye examinations to prevent—or spot—any potential problems. The American Academy of Ophthalmology suggests that regular exercise—such as walking—can reduce the risk of age-related macular degeneration by up to 70 percent. A balanced and healthy diet is another factor that should help to maintain your eye health. Eating fresh fruit and green


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80% of vision problems worldwide are avoidable or even curable leafy vegetables will release antioxidants into the body which in turn may reduce the risk of cataracts in later life. Our modern-day lives often require us to spend a vast amount of time sitting behind a desk, looking at a computer screen—for this reason, you might already be experiencing eye strain, fatigue or blurred vision in your 30s. Taking 20-minute breaks away from your computer will help prevent this and alleviate long-term irritation. Stopping smoking is an important health tip for all occasions, but you might be surprised to learn that it applies to

eye care as well—macular degeneration is one of the main side effects smoking has on your eyes. Besides this, smoking has also been known to heighten an individual's chances of developing cataracts and uveitis—inflammation of the uvea. Speak to your doctor for guidance on how to quit smoking.

Your 40S-60S Presbyopia—a term used to describe long-sightedness that is caused by loss of elasticity in the eye—usually occurs around the age of 40 when people may begin to experience blurred vision and short-sightedness. You can reduce the effects of presbyopia by buying a pair of reading glasses. Diabetes and high blood pressure can also cause vision loss. These conditions can lead to diabetic retinopathy (leaking blood vessels and retinal swelling), macular degeneration and eye strokes. Your doctor will be able to advise on

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YOUR Healthcare ways to improve your health and diet to prevent these complaints from occurring. One of the most dangerous culprits behind eye damage is harmful ultraviolet (UV) light from sun rays. If you find yourself outside on a sunny day, make sure to wear sunglasses that completely shield your eyes from UV rays. While this is good advice at any age, your eyes are slightly more susceptible to this type of light as you get older. Wearing sunglasses can also reduce the risks of developing cataracts and pinguecula—growths on your eye's conjunctiva. There are a wide range of eye health complaints that develop with age. You may find that you need more light to see clearly, or that you’re experiencing problems with glare. There are sometimes changes in colour perception when the clear lens inside your eye start to slightly discolour. In addition to this, reduced tear production is also a common side effect of ageing—this is especially prevalent in women who experience hormone changes during menopause. In this case, eye drops may become necessary to lubricate the eye and maintain clearer vision.

OrCam MyEye Approximately 2 million people in the UK live with sight loss, according to the Royal National Institute of Blind People. That number is expected to reach 4 million by 2050, as the population ages. The primary causes of sight loss are agerelated macular degeneration, cataracts, and glaucoma. Vision loss impairs the ability to read text and recognise people. In pursuit of communicating vital visual information, tremendous innovation has been achieved by assistive technology devices which harness advanced artificial vision, including the wearable, discreet OrCam MyEye. Satisfied users of these revolutionary devices reported increased independence, improved psychological outlook and reduced stress.

BUYING THE RIGHT PAIR OF GLASSES Choosing the right pair of glasses for the first time can be difficult. Make an appointment with an optician who will be able to determine how strong a lens you will need. During an appointment, your eyes will be examined inside and out; your optometrist will also assess your eye movements and the distance of your vision. When your lenses have been prescribed to you, you can then choose your frame. You may want to consider buying bifocal or multifocal lenses—lenses that are divided into different focal strengths. Make sure to visit your optician as soon as you start noticing problems with your eyesight. Straining your eyes can further impact vision



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Images: Shutterstock

As you reach your golden years, there are a few eye conditions that can creep up on you—cataracts being one of them. Cataracts occur when there is a change in the lens of the eye that causes it to become less transparent—they can make your vision cloudy or misty. If you notice these symptoms and suspect a cataract, make an appointment with your optician. Your optometrist will use a slit lamp or an ophthalmoscope to examine your eyes and determine whether or not you require surgery to remove the cataract. Individuals over 60 are more likely to be affected by vision loss. Macular degeneration, glaucoma and diabetic retinopathy are all contributors and can vary in degree and form. There are a number of products available from simple magnifier glasses to artificial vision devices to help with their symptoms. •


07/06/2017 12:25

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YOUR Healthcare

Laser Eye Surgery —is It Worth It?


rocedures that correct common vision problems are known as refractive surgeries. They can reduce a patient’s dependency on glasses or contact lenses and can improve overall quality of life. Generally, the process consists of reshaping the cornea at the front of the eye by using an excimer laser to correct focusing problems. Different techniques are applied to correct shortsightedness or far-sightedness, astigmatism and presbyopia. Reshaping is achieved by


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either cutting the cornea using specialist surgical instruments or by means of a laser. An alternative to cutting is to create a flap under which the laser is then focused on the eye. Whilst being an innovative option for vision correction, laser eye surgery may not be suitable for everybody and there are a number of conditions that may mean you are ineligible. These include blepharitis, increased internal eye pressure, optic nerve damage, glaucoma and—in some cases—diabetes. It is best to go for a free

consultation beforehand to find out if laser eye surgery is a suitable option for you. Although laser eye surgery is often represented as a simple procedure, it is still invasive and should be considered carefully. Many patients go into their consultation with the misconception that they are guaranteed perfect vision as soon as they step out of the door, but the effectiveness of the treatment can really vary from patient to patient. Like all surgeries, there are advantages and disadvantages to keep in mind.

Images: Shutterstock

Laser eye surgery is the most commonly performed elective surgery in the world—but is it worth the expense? Live to 100 examines the advantages and disadvantages of the procedure to help you make an informed choice


07/06/2017 12:26

YOUR Healthcare



• Permanent results. Once you undergo laser eye surgery, the results will last the test of time; this is particularly attractive for those who have been using daily contact lenses that require constant changing. • Quick procedure. The surgery itself can take between 20-30 minutes which means you can be in and out of the clinic promptly, allowing you to recover in the comfort of your own home. • Short recovery time. As well as the procedure itself being quick, this also tends to be true for the recovery time. While it can depend on the patient, the recovery period may be as short as 24 hours. Many people often return to work within a day or two and will find their vision gradually improving as the days pass. • Little pain involved. Laser eye surgery is associated with very little pain. Although the process of handling the eyes may have some people feeling squeamish, steps are put in place to make sure the patient feels nothing more than a little discomfort during the treatment. • Adjustments can be made. Although the effects of the surgery are permanent, additional adjustments can be made to further correct vision.

• Dry eyes. One of the most common after-effects of this surgery is the feeling of dry eyes. Dryness can be relieved with eye drops or gels and will usually subside in a matter of weeks or months. • Visual disturbances. Some patients have also experienced visual disturbances after the procedure; this can involve hazed vision and uncomfortable glare from lights. This is usually temporary and will resolve itself. However, on extremely rare occasions these symptoms may not completely disappear. • Loss of best corrected vision. There have been rare cases where patients have lost some lines of best corrected vision. This means that if a patient was able to read the 20/20 line with their contacts or glasses before the procedure, they may not be able to read the same 20/20 line after. The loss of best corrected vision can be caused by irregularities on the surface of the eye or scarring. • Infection. Like any surgery, there is a possibility of infection occurring. To avoid any complications, it's important to attend any follow-up appointments, monitor your recovery progress and take all medication as instructed by your doctor. • Costly upfront fee. The overall cost of laser eye surgery is significantly higher than paying for lenses as you go—many people may be put off by the lump sum they have to pay. However, it has been calculated that after one to two decades, the surgery will pay for itself and even out cost-wise.

The Royal College of Ophthalmologists (RCO) strongly recommend that the surgery you choose should have registered ophthalmologists and additional specialist training in laser refractive surgery celebrityangels.co.uk

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07/06/2017 12:26

YOUR Healthcare


Like You Mean It A guide for preserving the perfect smile, with optimal oral health tips and advice


The Oral Health Foundation stipulates three key messages to the public in the hope that these practices will be spread and become the norm: • Brush teeth properly twice a day with a good quality fluoride toothpaste. • Cut down on sugary drinks and snacks, which lead to damaging tooth decay. • Visit a certified dentist for regular check-ups and maintenance. These main principles act as a solid foundation on which to build a good oral health routine, but there are even more

steps you can take to keep your mouth in peak condition. So what are the best ways to maintain a beautiful smile?

Remove staining Staining can be triggered by a number of things—when certain foods or liquids come into contact with the tooth, they can cause it to become discoloured. There are three types of staining— intrinsic stains, extrinsic stains and age-related stains—and each requires a different approach to removal.

Images: Shutterstock

he importance of good oral health can often be downplayed, but taking care of your teeth and gums can prevent bad breath, tooth decay and gum disease. The Oral Health Foundation organises a number of events every year to promote the benefits of oral hygiene. They provide pharmacies, schools, colleges and communities with a platform with which they can motivate and educate people on the subject—events range from brushathons to school visits to the dentist.

130 | Live to 100 with Dr hilary Jones

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YOUR Healthcare regularly. Most dentists agree that brushing for between two to three minutes is optimal for a fresh and clean mouth. Floss, also known as interdental cleaner, is especially vital for preventing cavities; it captures hard to reach places that brushing misses. Another surprising aid for preventing plaque is chewing sugar-free gum; it removes excess acid left by food, which wears away at your natural enamel.


Intrinsic stains refer to the staining of your dentin, the soft tissue just below the enamel. These deeper stains cannot be removed with a toothpaste, but require professional treatment with active ingredients to bleach the tooth. Extrinsic stains refer to the staining of the enamel, the hard outer surface of the tooth. Enamel comes into contact with everything we eat and drink and over time it absorbs pigments left over by what we consume. Smoking, curry, berries, red wine, coffee and sugary carbonated drinks are all known culprits for teeth staining. Extrinsic stains can be tackled with whitening toothpastes or professional dental cleaning. Age-related stains occur when the tooth enamel starts to thin over time, when the dentin naturally starts to darken. This is a natural part of ageing and requires a deeper penetrating treatment. Your dentist may recommend an at-home bleaching kit or professional whitening. Another option is to choose


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restorations like bonding or crowns, which will fully conceal discolouration.

KEEP GUMS HEALTHY According to NHS choices, ‘Most adults in the UK have gum disease to some degree and most people experience it at least once’. Gum disease is an inflammatory condition that occurs when excessive plaque causes bacteria to form below the gum line and around the root, releasing toxins that lead gums to eventually move away from the teeth. You should make an appointment with your dentist if your gums are swollen, overly sensitive, painful or bleed excessively when you brush—these are all major signs of gum disease. Barry Cockcroft, former chief dental officer for England, states that: ‘More people lose their teeth now as a result of gum disease compared with tooth decay,’ so spotting these symptoms early could save the loss of a tooth. The most effective way to prevent plaque build-up is to brush and floss

Dentin hypersensitivity may not affect the visual appearance of your smile, but it can certainly lower your self-esteem and confidence, along with your overall quality of life. The thinning of the tooth’s protective enamel and the receding of the gums are the main causes for sensitivity. This leaves the roots exposed and therefore more prone to sharp pain when in contact with hot, cold or acidic foods and beverages. ‘You can buy toothpastes that are specially formulated to reduce sensitivity or your dentist can apply a varnish that can reduce the sensitivity,’ Cockcroft recommends. As for preventing dentin hypersensitivity, reducing the acid within your diet is known to be a fast and effective method. Natural acids found in fruit, shellfish and certain dairy products can be causing you unwanted pain without you knowing. Another option is to try swapping your toothbrush for a softer bristle; sometimes hard brushes can be overly abrasive and may aggravate sensitive teeth. Take note of National Smile Month’s key messages this year and see how it can affect your smile and oral health for the better. •

DID YOU KNOW? Brushing your teeth only once a day means you're 33% more likely to develop tooth decay Source: Oral Health Foundation


07/06/2017 12:28

Better hearing

Don’t let your hearing loss cut you off from a world of sound. Whether you use hearing aids or not, these products will keep you connected and prevent you feeling isolated.

Amplicomms TV Listener

With a wireless range of 30m, you can listen to the TV in comfort without disturbing others.

Geemarc Photophone 450

Hearing aidcompatible phone with adjustable volume and tone controls.

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Honeywell Halo Series 9 Doorbell

Wireless 200m range means you’ll see and hear when your visitors are at the door.

Sonido Personal Listener

Used with headphones or hearing loop, you’ll never miss out on conversation again.

Visit actiononhearingloss.org.uk/liveto100 for more hearing solutions from Action on Hearing Loss, the UK’s largest charity supporting people who are confronting deafness, tinnitus and hearing loss. Or speak to our experienced customer service team for more information and advice: 03330 144 525 03330 144 530 Action on Hearing Loss is the trading name of The Royal National Institute for Deaf People. A registered charity in England and Wales (207720) and Scotland (SC038926)

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YOUR Healthcare

Protecting Your Ears Around one in six people in the UK are affected by hearing loss—what are the main warning signs, risks and preventative measures?


common problem, hearing loss is the result of sound signals not reaching the brain. It usually develops gradually with age but can also be caused by repeated exposure to loud noises.

WARNING SYMPTOMS Being aware of the most common signs of hearing loss is crucial—this will help identify the problem at its earliest stages. These can include difficulty hearing other people, watching television or listening to music on high volume, regularly feeling tired from having to concentrate while listening to people or sounds, difficulty discerning which direction noises come from and difficulty hearing doorbells and telephones. If, on the other hand, you notice a constant buzzing or whistling sound in your ears, this could be a sign of tinnitus—a condition commonly associated with hearing loss.

PREVENTION Although it isn’t always possible to prevent hearing loss—as some individuals may have underlying conditions that cause them to lose their hearing—there are a few precautions we can all take to minimise our risk. These include using ear protection at music events or loud work environments and controlling the volume on electrical devices such as televisions, radios and mobile phones.

Images: 123rf

TREATMENT Treating hearing loss will largely depend on the severity and cause of the condition itself. Sensorineural hearing loss—which


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is caused by damage to the hair cells inside the ear or auditory nerve—can be treated with digital hearing aids, bone anchored implants, middle ear implants and cochlear implants. Conductive hearing loss—on the other hand—is sometimes temporary and can be treated with medication or minor surgery. •

DID YOU KNOW? Research suggests that it takes 10 years from the time someone notices they have hearing loss before they do anything about it

2035 By this year, it is estimated that there will be 15.6m people with hearing loss in the UK—that’s approximately 1 in 5 Source: Action on Hearing Loss

Source: NHS Choices


08/06/2017 10:43


Living With Hearing Loss THINGS YOU DON’T DO

To the casual observer, your life looks normal. But what they don’t see are the things you’re not doing. You don’t go to the cinema—there are too few subtitled screenings. You don’t attend large social gatherings because voices are lost in the hubbub. Perhaps people see you as a loner, or someone who prefers their own company. You become invisible.


You’re often thinking about your hearing. What was that announcement on the train? Should you ask another passenger? It may seem you are sitting there and reading a book. But what you’re thinking about, other passengers don’t need to think about. It’s not visible.

Action on Hearing Loss—the largest charity representing the millions of people in the UK dealing with deafness and hearing loss—has information and solutions on how people with these conditions can live the life they choose. Deafness is invisible—it is said—but there’s more to invisibility than unobtrusive hearing aids. What else can’t people see? Put yourself in the shoes of someone with hearing loss. After all, there are 11 million people in the UK with deafness, tinnitus or hearing loss—that’s one in six of the population.


Sitting in a quiet place with another person who’s facing you, you can hear pretty well. But in other situations, you don’t ‘hear’ at all—at least not in the way other people understand the word. You have to translate things, you decipher them, you hear bits, lip read other parts and try to guess the rest. It’s hard work and extremely frustrating. And it’s invisible.


If you walk past someone who makes a hilarious quip over their shoulder as they depart, it’s lost to you. Perhaps they think you’re standoffish? They can’t see you’ve missed what they’ve said.


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If you have hearing loss there are ways that may help you to be more visible. Looking at the psychology of the way we hear, Action on Hearing Loss audiologist, Louise Hart, gives a few tips: • If listening fatigues you, it’s time for a brain break. Sit out for a while, have a cup of tea or take a nap. You brain will feel refreshed. • Reduce your stress—it can stop you from remembering. The new big thing in relation to anxiety, depression and high stress levels is mindfulness. • There’s also a form of meditation that’s different to other relaxation forms that gets to the heart of the matter—it lets you focus on the issue that’s causing you concern. It’s called cognitive behavioural therapy (CBT ) and there’s increasing clinical evidence to its benefits. • Train your brain to listen better. Listen to audio books and have a bit of noise in the background so your brain can focus on what you are hearing. Then get a friend to ask you questions on the chapter you just heard.

To find out more about hearing loss, visit actiononhearingloss.org.uk


07/06/2017 12:23

PRODUCTS & Services


& Services


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Our pick of the best products that will help you live a healthy lifestyle

PRE-CONCEIVE Infertility diagnoses have skyrocketed in Britain over the last 30 years. preConceive has been clinically shown to improve key fertility statistics in both men and women. pre-Conceive is recommended by both fertility specialists and fertility clinics. Visit us at pillarhealthcare.com

A NATURAL SOLUTION The PitROK Extra Sensitive range was specifically formulated as a naturally effective deodorant that works with the natural biological process of our bodies; leaving skin feeling healthy and revitalised. It has also been proven to alleviate 94% of Under Arm Irritation. pitrok.co.uk


Snoring can stop you and your partner from getting a full night’s rest. Fortunately, Snoreeze Throat Spray has the answer as it targets snoring by lubricating the soft tissues at the back of the throat. Its dual action, time-based formulation will provide effective relief for up to 8 hours. snoreeze.com/products/snoreeze-throat-spray

SWIMSEAL EAR PROTECTION SwimSeal prevents water becoming trapped, which can cause painful ear infections such as Swimmer’s Ear. Professionally developed by ENT specialists, just two to three drops of SwimSeal in each ear when exposed to water creates a natural, waterrepellent coating inside the ear canal. swimseal.com


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MATERNITY BELT HG Maternity Support Belt can help manage pain during and after pregnancy for sufferers of Pelvic Girdle Pain & Symphysis Pubis Dysfunction. This includes support for the Hip/Pelvis, Symphysis Pubis Joint, Lumbar/Back, Baby Bump, and is fully adjustable and comfortable. maternity-belt.co.uk


08/06/2017 10:59

YOUR Healthcare

Coping with


Menopause is a difficult time in every woman’s life, especially for those with severe symptoms. Live to 100 discusses hormone therapies and whether they would be suitable for you WHY DO HORMONE DEFICIENCIES OCCUR IN MENOPAUSAL WOMEN? There are two important hormones for regulating women’s menstrual cycles: estrogen and progesterone. As women age, changes in the body can affect the production of these hormones. These tend to fluctuate during menopause and the years leading up to it—known as the perimenopause. During this time, women may experience a number of symptoms; the severity and longevity of these will depend on the individual. One woman may experience only a few symptoms over a few months while another may endure extreme discomfort for several years. Symptoms include: hot flushes, night sweats, weight gain, low mood, irritability, vaginal dryness, urinary problems and urinary tract infections. Some serious cases can even lead to thinning of the bones.



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Images: 123rf

If a woman is suffering during her menopause, a doctor may prescribe hormonal therapy. There are various forms of hormonal therapy; two prominent types are Hormonal Replacement Therapy (HRT) and Bioidentical Hormonal Replacement Therapy (BHRT). While your local medical practitioner can administer standard HRT, BHRT is not available on the NHS—instead you can consult a qualified hormone specialist in restorative therapy. celebrityangels.co.uk

07/06/2017 12:32

YOUR Healthcare progestogen. Most women will take a combination of these hormones, but in some cases—if the woman doesn’t have a womb—her doctor may suggest just taking estrogen.


BHRT, also known as natural hormone therapy, refers to a treatment that utilises hormones that are promoted as being molecularly identical to those that are produced by the body. The goal of this therapy is to rebalance the activities of hormones within the body to improve the patient’s quality of life. By rebalancing the body’s hormones, BHRT also claims to restore the skin’s vitality, alleviate urinary problems and boost metabolism, whilst also resolving any menopausal symptoms. Restorative therapies like BHRT have been embraced by thousands of physicians; however, it is a topic that divides the medical community. Pharmacy compounding (personalising patient medication) is used within BHRT to create a hormone programme that aims to cater to the individual. This is one of the main features that sets it apart from standard HRT—its tailored methodology. A sample of your saliva is taken to measure your hormonal levels and needs. Some sources suggest that hormones in the saliva aren’t fully indicative of the levels within celebrityangels.co.uk

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the blood, nor do they reflect menopausal symptoms. In light of that, opting for a physician who bases your programme on blood test results is preferable. The hormones used in BHRT are described as ‘natural’. This means that the hormones in the product are derived from predominantly plant, mineral or animal sources, rather than being synthesised in a lab. Many standard HRT hormones are also made from natural sources along with synthetic ones. Hormones used in BHRT include: estrone, estradiol, progesterone and testosterone. They have not been studied to the same extent as nonbioidentical hormones; this may mean that the risks are not as fully understood. The main objective of standard HRT is to relieve the symptoms of menopause that are causing the patient discomfort. Gradually reducing your HRT dose is recommended when deciding to finish the course of treatment. This will usually ensure symptoms do not return in the short-term. Standard HRT uses rigorously studied hormones such as: estrogen and

On the subject of hormone therapy, the Food and Drug Administration (FDA) comments, ‘Like all medicines, hormone therapy has risks and benefits.’ A drawback to undergoing standard HRT is the effects it can have on the body; it presents a small risk of developing specific cancers and heart disease after prolonged use. For this reason, your doctor will examine your circumstances and deter you from this therapy if you have a family history of stroke or heart disease. While some practitioners state that BHRT has less harmful side effects than HRT, there is no concrete evidence or studies to support this claim. Various sources state that there is also a lack of evidence to suggest that BHRT is more effective or safer than any other form of hormone replacement therapy currently approved by the FDA. HRT is known to be extremely effective in reducing the risk of osteoporosis in menopausal women, although it isn’t recommended as a standalone treatment for the thinning of bones. On the other hand, it is uncertain whether BHRT prevents disease. Various medical sources disagree on the matter, suggesting that more investigation needs to be carried out. BHRT is a promising option that is predicted to progress and reveal effective results with more tests and research. HRT is an approved and trialed therapy but does have a number of dangers to consider. If your menopause is impeding your lifestyle, there are other known possibilities to provide relief without the manipulation of hormones. Natural remedies exist such as changes in diet or quitting smoking. Likewise, certain antidepressants have been prescribed by doctors to treat hot flushes and night sweats. If you are unsure about your options, conduct your own research and visit various practitioners— along with your doctor—so you can make an informed choice. • LIVE TO 100 WITH DR HILARY JONES | 137

07/06/2017 12:32

Flight Delay Compensation – if you aren’t in the know you might not get any dough! Starting your holiday off with a disruption is the last thing that any jetsetters wishes to encounter. However not knowing your consumer rights means that many customers are missing out on not just that time on the beach but also any compensation that could be owed to them.

be paying compensation to each passenger. Customers have experienced a range of reason for delays that have entitled them to compensation. Claims have been successful on claims ranging from a “stinky, fly-ridden’ toilet” to cabin crew turning up drunk and unable to perform their duty.

Following long protracted court hearings, in 2014 European courts ruled that certain reasons that airlines were providing to decline customers claims, such as technical faults, were entitled to compensation. This meant that flights from as far back as 6 years ago could be entitled to compensation.

The compensation is calculated based on the distance that a flight is travelling.

In simple terms the legislation does state that if the airline is at fault and the customer is leaving the EU on any airline or returning to the EU on an EU carrier and has a minimum of a 3-hour delay, has a flight cancelled, has their reservation overbooked or they missed a connecting flight because of a delay then each customer could be entitled to up to £540 per flight. Whilst there are many reasons why a flight may be delayed for safety reasons such as weather or air traffic control strikes, airlines are still not forthcoming in highlighting the passengers’ rights when things do go wrong within their control. As recently as the 27th May 2017, British Airways had a system outage which caused numerous delays and cancellations for customers not just in the UK but all over the world. The estimated compensation bill for this could run into the hundreds of millions of pounds but only if customer firstly, know their rights, and secondly enforce their eligibility to compensation. However leading aviation claims specialists Flight Reclaim are not too sure if the airline will make this plain sailing. Similarly, Delta airlines also had a system outage in January 2017 which caused over 300 flights to be cancelled. However, it is not just system outages that would require airlines to

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For all flight of less than 1500km, each passenger would be entitled to €250. An example would be from London Heathrow to Charles De Galle, Paris. For all flights of more than 1500km but less than 3500km, each passenger would be entitled to €400. An example would be from London Heathrow to Istanbul Ataturk Airport. For all flight of more than 3500km, each passenger would be entitled to €600. An example would be from London Heathrow to Florida International Airport. When customers pursued similar claims directly to the airlines, many still receive responses denying them compensation even though their claim fell into the criteria for where compensation should be paid to each passenger. In some cases, airlines provided alternative reasons as to why the flight was delayed. However, following a further and more thorough investigation these decisions have since been overturned and compensation which customers have been entitled to has been paid out. Head of Claims resolution at Flight Reclaim, Jade Smith says “This should simple not happen in the first place. Airlines are fully aware of the legislation and their obligations to pay compensation but appear to still be trying to avoid paying customer and sending confusing response letters in the hope the customers won’t follow this up and will eventually give up.”

07/06/2017 09:18


Having handled over 25,000 customer claims Jade Smith says, “At Flight Reclaim, we often speak to customer who has tried already or who haven’t tried as they can’t find any flight details. That is why we exist as we are here to enforce the customers right to compensation.” “If customers have experienced a disrupted flight or have had their claim rejected by any airline then we would implore them to ensure they seek the compensation that could be owed and to get in touch with us at Flight Reclaim. As long as it’s in the last 6 years you don’t really have anything to lose.”









“Whilst we can’t guarantee compensation on every claim, where a flight is entitled to compensation, we have a 98% success rate in obtaining compensation for our customers.” “What we can promise is that we will do everything we can to make the process as simple as we can as we are already aware of the pain and misery that some customers have been through. The last thing they want to do is go back and forth to the airline to get a response and in some cases, they just don’t receive any response at all. All customers need to do to get their flight checked is text Flight to or 60060* or visit www.flightreclaim.co.uk , fill in our online form, and one of our aviation claims specialist will call you and take over from there.”


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10/04/2017 14:02

PET Health

The Need-to-Knows of

Pet Care

Pets: beloved members of many households. We love our feline friends and our faithful companions, but with that love also comes quite a bit of care and attention. There’s almost guaranteed to be the odd trip to the vet, so, before you go out and purchase your new buddy, make sure you’re prepared for the many challenges of pet ownership

How do I cHoose tHe purrrfect pet? There are a few main points to consider before you choose your new animal; they can be broken down into three essential requirements—budget, space and time. Some animals cost a lot more than others—that’s common knowledge— so before you jump in and buy the biggest, most expensive, adorable pet


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imaginable, consider whether you can afford them. If you’re buying the pet for your child, maybe a hamster or a rabbit might be more appropriate for your budget. Consider the size: if a particular breed requires a lot of care and medical attention, these are inevitably going to cost more in the long run—make sure to factor this into your thinking. Different types of pets require varying amounts of living space so determine

whether or not you have enough room before throwing a pet into the mix. Do you have enough space to accommodate your animal of choice? For example, an Alsatian is unlikely to be happy in a small, one-bed flat without a garden. For a first-time homeowner, a smaller animal that requires less space might work better. Do your research and consider if your environment is right for pet ownership. The animal’s happiness is very Live to 100 with Dr hilary Jones | 141

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The UK’s No.1 Veterinary Joint Supplement Brand*


Joints? Give your dog

YUMOVE Dog The only clinically proven dog joint supplement to work in 6 weeks** Aids stiff joints Supports joint structure Promotes mobility For more information on YuMOVE Dog visit www.lintbells.com or call 01462 790886 * Gfk Vet track Sales Data, MAT Values (March 2016) ** Study conducted by the Royal Veterinary College

West Barn, Fairclough Hall Farm, Halls Green, Weston, Herts, SG4 7DP

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PET Health important—unsuitable living spaces could affect their long-term health. Finally: time. Consider how much time you’re going to be able to spend with your pet. Dogs require a lot of attention and thrive on being around others. On the other hand, while cats like the company, they’re more independent creatures and won’t pine as much when left on their own. If you live alone and don’t spend much time at home, a dog might not be the ideal pet for you.

HOW DO I KEEP MY PET HAPPY AND HEALTHY? Food bowls, litter trays, baskets and various toys are all important in entertaining your new pet. If you’re bringing a young furry friend home, make sure all wires, furnishings and any other items you don’t want chewed up are out of the way.


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DID YOU KNOW? Despite the many stresses that can come with owning a dog, studies have shown that owning a pet reduces stress, lowers the risk of heart attacks and increases life expectancy

Vaccinations will be an important step in protecting your new animal from disease—this is especially true for cats and dogs. At six to eight weeks both animals will require a series of vaccinations including, but not limited to: kennel cough, parvovirus, hepatitis, rabies, FeLV (feline leukemia virus) and chlamydophila. It’s important to book these vaccinations quickly and ask your vet any questions you might have, as

young animals have yet to build up a healthy immune system. Dogs and cats will require top-up injections annually and may need regular flee and worm treatments—make sure you’re factoring these into your budget and calendar. In the early stages, allowing your pet to get used to their new surroundings is key. Leave them enough time to get used to you before they start exploring the big wide world—for dogs, this might be a quick walk around the area; for a cat, simply being let out into the garden. Day-to-day animal care isn’t too complicated once you create a routine, so establish one early on. Know whose job it is to feed the cat in the morning when they come crying at your bedroom door, or who gets the pleasure of the late-night dog walk. This will benefit both you and your pet. Remember: making your new pet aware of the time of day they get fed


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PET Health

DO I NEED INSURANCE? Insurance is going to be critical to your pets’ health. It's no secret that vets can be incredibly expensive—finding an insurance plan for potential future illness is key. Pet insurance can cover various issues from pet loss or theft, injury, illness or death, treatment for behavioral problems, and in dogs’ cases—liability cover. If your dog decides to be somewhat of a nuisance and causes damage or harm to a person or place, insurance may cover the cost of some of the these damages. There are a wide variety of different deals on offer, so it’s best to use comparison sites and shop around a


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little. Before you begin, make sure you know the maximum amount of cover your insurance will provide towards vets’ fees. Once again, take your pet into consideration when investigating this—the price can vary substantially depending on what animal you own. There are a few attributes that pet owners should be aware of that may affect both the premium and the difficulty of finding a good insurance deal. Firstly, the age of your pet. The older your pet is, the higher the price is likely to be as you are considerably more likely to make a claim. The same applies if your pet has a pre-existing condition. If you’re swapping insurance policies but have previously taken a claim out, this is also a strong indicator that your premium might shoot up. •

YuMOVE YuMOVE is a premium joint supplement range ideal for older dogs with stiff joints as well as younger, active, working dogs. YuMOVE Dog is specifically for older dogs, and is clinically proven to work within six weeks*. It works thanks to ingredients including New Zealand Green Lipped Mussel. YuMOVE Active Dog is a triple-action joint support for canine athletes. Natural joint health supplement YuMOVE Working Dog also contains ActivEaseTM Green Lipped Mussel and is perfect for dogs in action.

Images: Shutterstock; 123RF

will relinquish some of the begging for food (or play) and will get you into the habit of taking regular care of them.

* Clinically proven to work within 6 weeks— Study conducted by Royal Veterinary College.


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The smallest and most accurate locating device for finding your cat!

• Ideal for helping you find your cat or kitten • Train your cat to come on demand • Range of up to 120 meters • Astonishing degree of accuracy (2.5cms) in directing you to your cat’s exact location • Much lighter (weighing only 6 grams) and more affordable than GPS / other systems • No monthly subscription

Buy your Tabcat now: www.mytabcat.com/liveto100 or call 0208 207 0880 Try risk free – 30 day money back guarantee * *Terms & Conditions apply

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In the tropics, coconut water is synonymous with heavenly water due to its ability to naturally hydrate and replace fluids and electrolytes lost through work, sport, fitness and other daily activities. Harvested from hand-picked young green coconuts, FOCO 100% Coconut Water is a natural isotonic beverage which is loaded with vitamins and minerals that will hydrate your body as you enjoy its refreshing, pure taste.

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Available in a range of flavours and in 330ml, 500ml and 1 litre cartons. Buy Foco Coconut Water from selected Tesco, Sainsbury, Asda stores, leading Oriental Supermarkets and online at www.focococonutwater.co.uk

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Breathe easier

Helps combat: Dust mites & particles

Pet dander & odours

Smoke & smells

The air purifier range from HoMedics


Combining HEPA filter technology and slim line contemporary designs, the HoMedics air treatment collection filters up to 99.97% of airborne particles including pollen, smoke, pet allergens and dust mites. Powerful enough to treat small, medium and large rooms, HEPA filters are also simple to remove, easy to clean and last up to 18 months before they need replacing. With a super quiet air purification system, you can enjoy cleaner air all day, every day.

The HoMedics Air Purifier range is available online from these retailers and at www.homedics.co.uk

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Profile for Magazine

Live to 100 with Dr Hilary Jones 1/17  

This issue of Celebrity Angels: Live to 100 with Dr Hilary Jones features an exclusive interview with Hilary Jones, Healthy recipes, mum & b...

Live to 100 with Dr Hilary Jones 1/17  

This issue of Celebrity Angels: Live to 100 with Dr Hilary Jones features an exclusive interview with Hilary Jones, Healthy recipes, mum & b...