Live to 100 with Dr Hilary Jones - Winter 2015/16

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Live to100 with Dr Hilary Jones


exclusive interview


Slowing the body clock Anti-aging treatments

Everyday things that cause cancer Exercise and live longer Daily diet tips



Cosmetic Surgery Advice

Comfort food recipes


6-point roadmap


to a longer life

WINTER 2015\16

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Welcome W

© Image: Ken McKay/Rex Features

hat’s fascinating to me is that people today are far more interested in matters of health and wellbeing than they were a generation or so ago, and hardly a week goes by without some breaking news or piece of research about one health topic or another. This is not because we have become a nation of hypochondriacs, but rather that more of us now have a better awareness of the importance of staying healthy. There is a great benefit in this change because, if people are taking more interest in health topics, it means we are taking more interest in our own health. And that suggests there is a growing awareness not only of the things that are harmful to us, but also that there’s more awareness of the things that are beneficial to us—such as taking plenty of regular exercise and eating a balanced diet that avoids, for example, the fatty foods and fizzy drinks we know to be bad for us. I was asked the other day if I ever found myself, through my regular TV appearances, repeating what I might

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call my ‘healthy lifestyle’ messages. And of course the answer is yes. Repeated advice brings awareness and does take hold over time. If we take just one example, the repeated advice not to smoke or to give up smoking—advice given over a couple of decades—this repeated message has been very effective because today the great majority of people don’t smoke and they feel better for it, and they are much more likely to live longer as a result. You will find some of these important health messages in the pages that follow, together with a wide range of topics that are all related to the pursuit of your good health and happiness. I hope you will benefit from reading this issue of Live to 100 with me, Dr Hilary Jones.


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CONTENTS 12 News & CommeNt with Dr hilary JoNes Dr Hilary Jones talks to Charles Ford about a range of health stories in the news, including cancer causes, effective diets and dementia

YOur WEllbEiNg 17 the Problem of aDDiCtioN Of the many types of addiction that exist today, recognising that you have a problem is the first crucial step to overcoming addiction

21 Dr hilary’s big toPiC: exerCise Although it’s been claimed that just 15 minutes of exercise a day is beneficial, Dr Hilary doesn’t agree

26 DealiNg with Diabetes

The number of people with diabetes in the UK is on the rise, here’s what you need to know about treating and preventing the condition

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34 PaiNful JoiNts

Bringing you the information you need to know about the condition, and explain how certain exercises can help

38 DigestioN gettiNg you DowN? Important information about maintaining a healthy gut, explaining the steps you can take to aid digestion

43 6 CommoN CoNDitioNs iN wiNter

Dr Hilary gives tips on prevention and treatment of the most common cold weather ailments

46 wiNter wellbeiNg Suffer from winter blues every year? Your low mood could be Seasonally Affective Disorder

48 allergiC reaCtioN

Dr Hilary provides information on the measures we can take to prevent ourselves, and our children, from developing allergies

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50 SKIN CONCERNS Eczema and psoriasis are both common skin conditions that share many similarities. We explain the differences between the two, and how each can be treated


PREGNANCY A woman’s body goes through a drastic transformation during pregnancy, sometimes with unwelcome changes. We explore the causes of stretch marks, and ways to reduce them


58 YOUR CHILD’S EYE HEALTH Here’s what you can do to maintain your child’s eye health


59 EYEING UP YOUR HEALTH A look into the ways in which you can protect your eye health, together with information about problems that can develop as you age

62 PEARLY WHITES We explore how to keep your teeth healthy, and the best tooth whitening products for adults

66 NAILING IT Here’s some advice about common nail conditions to help you keep your nails healthy and free from infections

69 EARLY DIAGNOSIS We share advice on the range of health screenings available to identify illnesses before symptoms surface

72 HAPPY, HEALTHY FEET Top tips that will make sure you have happy, healthy feet

74 TOP TIPS FOR GIVING UP SMOKING There’s never been a better time to give up smoking . Here’s why

76 PRODUCTS FOR A HEALTHY BODY We bring you a selection of products that’ll help you to maintain a healthy body, inside and out 8 | LIVE TO 100 WITH DR HILARY JONES

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55 FOOD & SUPPLEMENTS 80 WINTER WARMERS Keep yourself healthy and nourished through the cold winter months with our Great British comfort food recipes—whilst avoiding the dreaded winter weight gain


84 SUPERFOODS: THE SUPER SIX A look at the top rated superfoods to see if they deserve their ‘super’ title


The latest information on the health benefits of probiotics and prebiotics

91 DIET INSIGHTS We look into what makes an effective diet, from low-carb and high-protein eating plans, to bespoke diets based on blood type, genotype and body shape


96 SUPPLEMENTING YOUR HEALTH Our selection of health conscious snacks, products and supplements

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Male infertility is on the rise

Around one in six couples in the UK today have difficulty conceiving Alarmingly, 20 per cent of men in the UK face infertility issues and don’t know it. Often a woman blames herself if a couple can’t conceive and they automatically go down the IVF route. But the real causes are left hidden. Mr Jonathan Ramsay, Consultant Urologist and Andrologist with London’s Imperial College Healthcare NHS Trust, strongly believes the male partner should be tested for infertility. He explains: “An increasing percentage of men are infertile due to reduced sperm production, abnormal semen and a low level of testosterone which may also be related to erectile dysfunction. “The dramatic increase in male infertility, particularly in men Mr Jonathan Ramsay Consultant Urologist and Andrologist with London’s Imperial College Healthcare NHS Trust

“The dramatic increase in male infertility, particularly in men over 40, is linked to an increase in the Metabolic Syndrome, hyperlipaedemia, obesity and diabetes”

over 40, is linked to an increase in the Metabolic Syndrome, hyperlipaedemia, obesity and diabetes.” And there are other possible causes, too. “Alcohol consumption and all forms of recreational drugs lead to a reduction in sperm count and quality. Infections of the male genital tract including Chlamydia are also relevant.”

Health links

Mr Ramsay points out that diet and stress are often underlying factors that lead to obesity and

infertility. “A healthy diet rich in vitamins, antioxidants and fresh vegetables has been shown to alter male hormone production and improve male fertility. Avoiding alcohol and drugs and infection will also improve male fertility.” And there are developmental and genetic factors too. “The male foetus can be exposed to oestogen-like agents that lead to underdevelopment of the testes in the adult male. This is called Testicular Dysgenesis Syndrome.” Mr Ramsay believes medical

specialists would be wise to explore underlying causes of male infertility rather than recommending IVF treatment too soon. “IVF has become the solution to a low sperm count and attempts at diagnosis and treatment are seen as irrelevant. “Because some causes of infertility are related to the male Y chromosome, particular care is taken to ensure genetic normality before embarking on complex treatments.”

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105 ACUPUNCTURE EXPLAINED How and where acupuncture can help promote wellbeing from head to toe

108 CROWNING GLORY Best advice on how to keep your hair healthy and strong

111 THE QUEST FOR ETERNAL YOUTH The feel-good factor from applying anti-ageing cosmetics is undeniable, which is one reason why this product sector is booming

115 MANAGING MENOPAUSE Here’s the information you need to prepare yourself for ‘the change’ of life 10 | LIVE TO 100 WITH DR HILARY JONES

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PUBLISHED BY Celebrity Angels © 2015 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

An insight into the causes and prevention of dementia, and provide information on how to help those with the condition

Dr Hilary Jones gives advice on how to keep your heart healthy during the winter months


WITH SPECIAL THANKS TO Dr Hilary Jones and Kim Chapman

118 YOUR BIOLOGICAL CLOCK Are we able to control the rate in which we age, or is it down to the pace of biological ageing?


All you need to know if you’re considering a nip, tuck or tweak


The worldwide medical tourism industry is flourishing, with some holidaymakers coming home with more than just a tan

128 ANTI-AGEING PRODUCTS Our pick of the best anti-ageing products that will help you look and feel good as you age

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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19/11/2015 14:53


NEWS & COMMENT with Dr Hilary Jones

Discussing health stories in the news, including cancer causes in everyday life, averting a dementia crises, effective diets and what’s healthy to eat, food labelling, daily exercise and hopping and skipping your way to good health, Dr Hilary talks to Charles Ford 12 | Live to 100 WITh DR hIlaRy JoNEs 12

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ith health stories always in the daily news, Hilary, what are your views on current concerns that warn about ‘everyday things that cause cancer’? There’s been lots of speculation about everyday things that cause cancer, for example, drinking out of plastic bottles— the concern that if you leave mineral water in opened plastic bottles for more than a few days, or you microwave in plastic, that you get these compounds that leach out of the plastic and accumulate in the body. While there is some research that informs us that these compounds aren’t particularly good particles to have in your body, I’m not convinced that they pose a real threat to health—they’ve not been proven to cause significant damage or to cause particular cancers. There’s probably a greater risk in doing away with plastics and going back to glass or other types of containers that have a greater affinity to harbour germs of infection. I think you would need to have huge volumes of these compounds released from plastics in order to pose a significant risk. 13

On the other hand, we’ve always been aware that diesel particulates and toxins in fumes that we breathe are harmful in large quantities. But the body is capable of getting rid of toxins in all sorts of ways; it’s just the volume that matters. If you’re walking down a busy street, even with the changes that have been made in leadfree petrol, there’s quite a bit of carbon monoxide, etc., occurring. Of course, they are worth avoiding but in reality, how many people can avoid any contact with these things—not many, especially if you live in a city. And at least we’re not back to the old days of long ago when there was all that soot in the air and people were dying of pneumoconiosis. Today we have a much cleaner atmosphere despite having more traffic.

the early symptoms which aren't terribly useful, and we also have a crisis in social care because we simply don’t have the residential care and services for people with dementia to make life bearable for the sufferers and their families. Dementia is something we fear perhaps more than cancer now. More women die of dementia than die of heart disease or cancer, and yet we spend only a fraction of research money on dementia, compared to cancer. So, as the population increases in size and age, we are going to be faced with a huge problem down the line. It’s estimated that there will be 2 million people with dementia by 2050 and the Alzheimer’s Society is warning that unless we develop drugs that can delay the progress of dementia, we face perhaps the greatest threat to the ability of the National Health Service to cope. If we could only delay dementia with drugs by five years, we would reduce the number of people with dementia by a third. It’s not a new disease, but we didn’t see dementia much a hundred years ago because people didn’t live for as long as we do today. Generally speaking, preventative healthcare and intervention has kept people alive for longer.

With some people developing dementia earlier than others, are some of us more prone than others? Yes, there is that possibility. If both parents developed dementia at a relatively early age, there is a slightly increased risk that an individual might also. But I think all this just reinforces

We also read about the concern that one in three people born this year will develop dementia and that Britain will soon be facing a new health crisis … This is a concern. People are living longer and we already have a substantial number of people over the age of 65 who are developing dementia. We have no cure for it. We only have a handful of drugs for


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I n t e rv I e w

the need for us to take responsibility for our own health: exercise regularly, not smoke, drink in moderation and eat a healthy diet. And keep our minds busy. This idea of cognitive reserve is very interesting—the more we cram our brains full of knowledge, the more we have in reserve to cope with the slowing thought processes as we get older. So, keep your mind busy with crosswords, board games, new language skills, reading and other intellectual challenges, all these things help to stave off the ravages of dementia. (See also Dr Hilary’s 6-Point Roadmap to Healthy Living, p.16)

Looking at daily diet and lifestyle trends, on an almost weekly basis we hear or read about, for example, a particular food or drink being bad for us, and a month or two later research informs us of the opposite. Will the public reach a time when we simply disregard these health fad stories?

© Images: 123RF.COM, Dr Hilary Jones

I do think the consumer is beginning to pay less attention to claims that there’s a new superfood that has just been found in Tibet or Venezuela or wherever, there have been so many claims for superfoods. The best healthy eating plan involves lots of different fruits and vegetables, oily fish, eating as many eggs as you wish (you don’t have to restrict your egg intake, as eggs are low in unsaturated fat and high in protein), avoid sugar and starch—these are our very healthy options—and we need to keep our carbohydrate intake to a minimum, because it’s starch and sugar 15

that we now have increasing evidence of being the culprit that causes insulin resistance and also piles on the pounds and gives us an addictive sweet tooth. It’s quite possible, without spending additional money or beating ourselves up, for us all to have a healthy diet within our grasp—and we don’t need a degree in nutrition to help us chose healthy food.

and then you start loosing weight on the two days you’re not having any starch or carbohydrates, and this seems to suit a lot of people.

However, some recent research that looked at 50 studies involving more than a million people, shows that there is no evidence that saturated fat is bad for health and may even help to protect against the development of diabetes.

No, personally, I don't think that's correct. There’s the theory that you can do an intense period of exercise in a few minutes and get the same benefit, but I just don’t believe that. Endurance exercises are quite important—we’re only going to get metabolic changes in the body when we exercise for periods of more than 30 minutes several times a week. We need to stretch ourselves, use our muscles, our hearts particularly— the heart-lung unit. The human body is eminently adaptable so we need to push ourselves, and 15 minutes is just not enough to do that. I don’t have the research to prove that what I say is true, it’s just what I believe.

Certainly fat is metabolised in a different way to sugar and carbohydrates and the evidence of the Inuit people is that their Eskimo diet, which is very rich in fat, albeit largely from oily fish, actually protects them from heart disease. There’s no doubt that the Atkins Diet, which encourages protein and fat rather than carbohydrate, is basically pretty healthy, except you don’t need to follow this diet to an extreme. The 5-2 Diet has gained popularity because you just cut out your starch and carbs for two days a week and that really helps because your body is forced to start burning stored fat, if you’re not eating more starch and sugar,

I know that you’re keen to encourage physical exercise and it’s been said that taking just 15 minutes exercise a day is beneficial. Do you agree with that idea?

On a lighter note, and in the interests of following the title of your publication, Live to 100, we’ve been told recently that, for older men especially, the risk of developing osteoporosis can Live to 100 with Dr hilary Jones | 15

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i n t e rv i e w

be reduced by hopping about for two minutes each day.

be to do it. So I think, yes, let’s have more skipping going on.

The idea of older men hopping around for a couple minutes is certainly a strange one! But any weight-bearing exercise we know will be useful and this is probably a good exercise for balance, too. Now I learn something new every day and I learnt yesterday that we loose about one per cent of our natural balance every year after the age of about 35. So by the age of 65 we’ve lost about 30 per cent of our natural balance. When we do exercises, such as hopping on one leg, this is going to help our balance and that’s good because preventing osteoporosis isn’t just about keep your bones strong, it’s about preventing falls. So I think hopping is going to achieve both these objectives.

On mentioning children, it’s been announced that some of the leading supermarkets are withdrawing popular children’s sugary drinks and introducing their own-brand no-added-sugar alternatives.

Can you see this catching on so that we become a nation of hoppers? Or perhaps we can all start skipping again, which sadly we seem to stop doing after the age of ten or eleven?

Do you think that food packaging should make plainer the sugar content in particular and the additive content in general? A professor at Oxford University has said that the EU has failed miserably to come up with a labelling system that will help consumers make healthy choices.

Well this sort of movement is important for the skeleton at any age. Having recently met the UK skipping champion, I was astonished to find how many different ways there are to skip and how well coordinated you have to

I’m very pleased to hear this. The voluntary code that the food industry said they would embrace to try to reduce the sugar content of drinks was only given lip service, really, because drinks today are still jam-packed full of sugar quite unnecessarily—in most fruit drinks as well as fizzy drinks. I applaud any supermarket willing to take off profitable lines in order to help with the epidemic in childhood obesity that we see today.

Yes, I agree that we need the messages to be really simple. Although the ‘traffic light system’ is not everyone’s favourite, if we could see red, amber or green, for fat and

sugar, it would make life very much simpler for people who really don’t understand how many calories there are in a gram of fat or in carbohydrate or in protein. And I think we should have the same system on alcoholic drinks because, believe it or not, alcoholic drinks are exempt from showing how much sugar they contain. So a bottle of wine, for example, can contain hundreds of calories that people are unaware of. 








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Regular fun exercise Something you enjoy doing with other people, perhaps, that isn’t a chore but invigorates you both physically and mentally. It could be dancing, mountaineering, windsurfing, tennis, it doesn’t matter what it is as long as you’re using your body and your brain and having fun at the same time. This, I think, is better than any prescription any doctor could ever write. Enjoy varied food that tastes wonderful and is healthy. Try to devote a couple of months to overcoming the addiction that most people have to sugar. Cut back on salt and enjoy the more subtle flavours that the Mediterranean diet embraces. Keep a positive mental attitude and (a cliché maybe) make sure you’re happy—happy at work, happy in your relationships, happy in the things that you do. Look after your own happiness and get rid of things that make you unhappy. Work We all spend a lot of our lives working, so that work should be constructive and valued, in a work environment where we’re nice to our colleagues and they’re nice to us. Sleep I think sleep is over-rated. If your mental attitude is that you enjoy your work and your life, whatever sleep you can get is going to be sufficient. Finally, value the health screening that’s on offer. We’ve learnt recently that too many women aren't having the health screening that they should have and many are developing cancers, particularly, that could be spotted early and cured. Both men and women should have annual health checks.

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The Problem of Addiction Of the many types of addiction that exist today, recognising that you have a problem is the first crucial step to overcoming addiction

© Images: 123RF.COM


n estimated 2 million people in the UK are fighting an addiction. When we think of addiction we usually think of so-called ‘drug addicts’ who have an addiction to cannabis or a class A drug such as heroin. However, the list of things we can become addicted to is a very long one and includes not only tobacco and alcohol, but also sugar and over eating—the latter two can be deemed serious in some instances because there is a danger that these excesses can lead to the development of Diabetes type-2. Addiction goes beyond substance dependence and includes addiction to shopping, exercise, sex and gambling to name a few. Today gambling is the fastest growing addiction problem in the UK. There may be as many as 593,000 problem gamblers in Great Britain, says the National Health Service. The

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anticipation and thrill of gambling creates a natural high that can become addictive. The internet has made gambling more accessible, allowing more and more people to gamble from home, causing many gambling addicts to suffer from low self-esteem, stress, anxiety and depression. Action on Addiction, whose patron is the Duchess of Cambridge, defines addiction as being ‘an all-consuming relationship with a substance or behaviour that is driven by a conscious or unconscious desire to feel something different, which results in a range of harmful consequences.’

Recognition Recognising you have a problem is the first step to recovery. If left untreated, almost any form of addiction can be destructive—to the addict’s family and friends as well as to the addict—destroying

families, as well as the addict’s self-esteem and career prospects. For these reasons it’s important firstly to recognise and accept that an addiction exists and, secondly, to get counselling and treatment for the addiction. Defeating an addiction requires a strong desire by the addict to overcome the problem. Sometimes, self-motivation can be enough, especially where, for example, pregnant women are urged to give up smoking and drinking alcohol during pregnancy for the protection of their unborn baby (and to ensure the good health of newborns and infants). The NHS advises that drinking heavily (more than six units a day) throughout pregnancy can cause your baby to develop a serious condition called foetal alcohol syndrome (FAS). Children with FAS have: ■ poor growth ■ facial abnormalities ■ learning and behavioural problems


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Yo u r w e l l b e i n g

It’s worth knowing…


of people in long-term recovery have remained steadily employed during their recovery, compared to 40.3 per cent in active addiction.


of families living with an active user of drugs or alcohol will suffer incidents of domestic violence. The figure drops to just 7 per cent among those in long-term recovery. [Source: Life in Recovery Survey, Sheffield Hallam University]

treatments are typically used because they work very well with addiction problems.’ Treatment usually starts with getting the person with the problem to think about how they want to change. ‘It's important to avoid condemning them. They need to believe they can do it and their life will be better as a result, says Dr Tober, adding, ‘Professionals will discuss how the addicted person sees their life in the future, what obstacles they feel they face in changing, and what will help them deal with those obstacles. Then they can identify the situations the addicted person will find difficult and make plans to deal with those situations. Through this process they can set the target, which is ultimately abstinence.’ Once you've identified the target and what the person needs to do to reach it, Dr Tober advises, ‘… you set up all the resources available. Family and friends are an important resource. You want people who won't encourage the person to “just have one drink because it won't matter”, but instead offer to take them to the cinema, for example.’

Treatment & support

Self-help groups

Treatments vary widely, depending on the addiction. For smokers struggling to give up, for example, there have been many cases where both hypnotherapy and acupuncture have been successful treatments. For those who want to be rid of any one of the many addictions, the first action should be making an appointment to discuss the problem with your GP. A GP can refer an addicted person at any stage, not just when they're willing to stop. GPs can also give advice about sensible drinking and use their own surgery's resources, such as nurses or counsellors. Dr Gillian Tober, consultant psychologist and former president of the Society for the Study of Addiction, advises that ‘Treatment is adapted to suit the individual. There are several treatments that are proven to work. These mainly combine talking therapies with medication. Cognitive behavioural

Some self-help groups are deemed to be extremely useful because they provide a network, often in the absence of family and friends. Groups are very useful for giving support during aftercare. Residential rehabilitation helps many people overcome the initial phases of withdrawal and start to make lifestyle changes that will allow them to continue onward to full recovery.

18 | Live to 100 wIth Dr hIlary Jones

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Getting help Outside the NHS, there are many voluntary sector and private drug and alcohol treatment organisations that can provide help. As well as residential rehab centres, community services of various types are provided by voluntary organisations. These include structured day programmes, outreach and harm reduction services, counselling services, aftercare and housing support services. 

For those who want to be rid of any one of the many addictions, the first action should be making an appointment to discuss the problem with your GP.

Drinking less heavily, and even drinking heavily on single occasions, may be associated with lesser forms of FAS. The risk is likely to be greater the more you drink.

Alcohol addiction The Narconon program has successfully helped thousands of people end their addiction to alcohol and other drugs. The unique program addresses both the physical and mental aspects of addiction, with a focus on raising ones abilities. The result is someone who can better cope with all areas of their life without the compulsion to use alcohol or drugs as a solution. The Narconon programme returns alcohol addicts to a position of control over their lives by using nutrition, a sauna detoxification and life skills to help individuals achieve lasting sobriety. Visit:

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How Much Is Too Much? Are we describing someone you know? •

Increased sick leave from work

Memory problems / Blackouts

Accident Prone / Clumsy

Short Tempered

Concern over supply of alcohol on hand

Time spent either drinking or recovering from drinking

Hiding drinking from others

Giving up on activities once enjoyed

Turning to alcohol when feeling stressed

Experiencing withdrawal symptoms such as shakiness, anxiety, clammy skin, nausea and increased sweating, with repeated attempts to quit, to no avail.

Excessive alcohol consumption over a period of time has many health consequences that can damage organs such as the liver, lungs and brain, creating nutritional deficiencies in the body. If you are seeking help for yourself or for a loved one, realise the person is not in control, the addiction to alcohol is controlling them. When he decides to drink until the bottles are empty, when she decides to not come home, when he spends all his money on alcohol, when she passes out on someone’s floor, it’s not the person you care about making those decisions. Rather, consider it’s the addiction to alcohol making the decision. They have lost the ability to control their habit. Do your very best not to take it personally. You may think that if you are patient and give the person plenty of chances, they will come around. This is seldom the way it goes. The solution is more likely to be an Effective Alcohol Rehab Programme, not Everlasting Patience. The Narconon Programme guides each recovering person through repairing the damage caused by addiction, and through the learning steps to develop sober living skills. The sauna detox is a component of our unique modularised programme. It includes a nutritional regimen and time sweating in a low-heat sauna designed specifically to remove toxins from the body and the effects of past usage. This can result in clearer thinking and elimination of the cravings that cause the individual to abuse alcohol (or other drugs for that matter). Contact Narconon and speak to one of our Counsellors about your concerns.

Narconon Wants What You Want Be Alcohol Free. For Good. 01435 512460 Find Us On

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Yo u r w e l l b e i n g

Yo u r w e l l b e i n g

© Images: 123RF.COM

Dr Hilary’s Big Topic: Although it’s been claimed that just 15 minutes exercise a day is beneficial, Dr Hilary doesn’t agree. How much exercise do we really need?

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22 | Live to 100 with Dr hilary Jones

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find the target daunting, despite the health benefits. The authors of the study, which was published in the British Journal of Sports Medicine, found that 75 minutes of activity a week appeared to be beneficial and lowering the activity target could encourage older adults to increase their physical activity. However, they acknowledge that the more exercise people do, the lower their risk of ill health and early death. The overall results suggest that any physical activity is a good thing, even if recommended targets cannot be met. The findings were based on the results of nine studies involving more than 120,000 people, who were followed up for an average of ten years. The higher the level of physical activity an individual engaged in, the greater the health benefit—reaching a 28 per cent lower risk of death for those who fulfil

“ The higher level of physical activity an individual engaged in, the greater the health benefit––reaching a 28 per cent lower risk of death for those who fulfil the recommended weekly level.


espite a recent study that claims only 15 minutes of exercise a day is beneficial to our health, Dr Hilary argues that the metabolic changes in the body will only occur when exercising for 30 minutes or more, several times a week. We know that regular exercise has a vast list of health benefits, including reducing the risk of major illnesses, such as cancer, diabetes, heart disease, stroke, and lowers the risk of an early death. Physical exercise can also boost mood, self-esteem, sleep quality, as well as reducing stress levels, depression, dementia and Alzheimer’s disease. The NHS previously encouraged the over 60s to take part in either 150 minutes of moderate physical activity per week, or 75 minutes of vigorous exercise. However, many older people fail to meet this requirement and may

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Physical activity will always triumph over doing nothing and this is true at any age.

the recommended weekly level, while above that lowered the chance of dying by 35 per cent over ten years. Much of the health benefit appeared to be for a reduced risk of dying from heart disease/stroke, while the reduction in deaths from all causes was considerably greater in older women than it was in older men. There is also the added benefit of improving and maintaining mental health—exercise can relieve stress, release endorphins and improve self-worth. However, the NHS stresses that it is premature to say that exercise targets should be cut, as the evidence from the study has limitations especially as it was provided by pooling the results of observational studies. Further research is needed to explore the ideal amount of exercise for those over 60 years of age, but as we all know, physical activity will always triumph over doing nothing and this is true at any age. 


Moderate activity will raise your heart rate, make you breathe faster and feel warmer. You should be able to still talk during activity, but can’t sing the words to a song. Try these moderate activities to reach your weekly target: • A brisk walk • Water aerobics Going for a bike ride • Playing doubles tennis • Ballroom or line dancing • Gardening

Tonic weight loss surgery With the long winter nights drawing in, comfort eating can become a habit for many of us. To avoid the dreaded winter weight gain, make sure you carve out time for exercise—even when it’s dark and cold outside. Avoid eating foods containing processed sugar, limit your alcohol intake, and make sure you eat before heading out to a holiday party to avoid snacking on treats. Studies have shown we gain an average of 5-7lbs in the winter. Tonic Weight Loss Surgery provides weight loss surgery at clinics situated across the UK, including Birmingham, Cardiff, Derby, Leeds, Leicester, London & Nottingham. Each surgeon is an NHS Consultant Specialist Bariatric Surgeon, with knowledge and experience in the field of Bariatric Surgery. Anyone considering weight-loss surgery will have his or her own reason for doing so. Planning your potential procedure at Tonic Weight Loss Surgery starts with a


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free consultation, which allows you to discuss your thoughts, and seek advice from a specialist. Tonic Weight Loss Surgery support you every step of the way, and understand each patient’s needs. It is important to take time to make patients feel relaxed about their surgery, and to ensure they fully understand the entire process and everything that is involved. Tonic Weight Loss Surgery work hard and aim to provide exceptional standards of surgery and care for patients. On top of this, Tonic believe that providing great value is vital and that each patient should receive competitive prices. To learn more about keeping the weight off, and procedures available, visit:

25/11/2015 11:03

0845 021 21 81 Weight Loss & Reflux Surgery


What we do... We are experts in the field of Weight Loss and Weight Loss Surgery and have many years of experience. Tonic Weight Loss Surgery currently have clinics situated around the UK; Birmingham, Cardiff, Derby, Leeds, Leicester, London & Nottingham. Our philosophy is simple, we teach you how to ‘eat to live, not live to eat’. Tonic Weight Loss Surgery works exclusively with highly skilled Bariatric Surgeons who

provide free consultations for all Weight Loss patients who are considering undergoing any kind of Weight Loss Surgery. The key to the success of Tonic Weight Loss Surgery is a combination of our highly skilled and dedicated team and a customer service ethos that offers our patients with the best possible and most effective solution to their needs from the very beginning of their Weight Loss journey. We

work in partnership with our patients and our aftercare service is paramount. The free five year aftercare service the Tonic Support Team Offer You! Tonic Weight Loss Surgery provides a two year aftercare service that is second to none with on-going support from our professional bariatric surgeons, who all hold UK NHS posts.


• Dietician to help with your dietary needs • Virtual Personal Trainer • Specialist Nurse • Psychotherapist • • Patient Care Coordinators who are available 24 hours to help and advise you • • Chauffeur Service on the day of Surgery to take you to your chosen hospital •


• Gastric Band • Gastric Bypass • Gastric Balloon • Gastric Sleeve • Gastric Revisional Surgery • Reflux Surgery • Surgeons... Our surgeons are specialists and experienced within Gastric, Bariatric, Endoscopic and General Surgery, work within the NHS and have private practices and are registered with the General Medical Council.

Simon Dexter

Consultant Specialist Bariatric Surgeon

Christopher Sutton Consultant Specialist Bariatric Surgeon

Sherif Awad

Consultant Specialist Bariatric Surgeon

Testimonial... I want to say the biggest thanks possible to everyone at Tonic. With the help of the entire team, and the best care at the hospital, I have achieved something I never believed possible. From having my sleeve gastrectomy done in May 2015, to now - October 2015, I have lost an incredible 7 stone. Alongside this I have also dropped 12" off of my waist and dropped 3 top sizes. I knew having such a big procedure done was going to change my life, I also knew there were going to be so many challenges too. But I never expected to achieve something so amazing so soon. Before having the gastrectomy, I read every story on every corner of the Internet including the Tonic website trying to piece together everyone's experience of this procedure. Nothing I found would compare to the experience I have had, it has been hard learning new eating habits and drowning out the old ones. It's also been hard for me to go from big portions to absolutely tiny portions. I think the biggest struggle has been such a dramatic change in appetite and not enjoying some of the foods I did before. But despite hard times, every time I look in the mirror I am reminded how lucky I am. Being only 20, this was the biggest decision I have been faced with and the biggest challenge I've ever had. Every single person I have came into contact with at Tonic have been so helpful and have made this journey so much easier and pleasurable. I would recommend tonic and this procedure to anyone who feels they want to change their life and be healthier. Thanks again, the job each and every person does at Tonic is so admirable and significant....Kieran London Office - 22 Harley Street, London, W1G 9PL E: T: 02071 770 018 Nottingham Office - City Health Care Consulting, 3 Russell Place, Talbot Street, Nottingham, NG1 5HJ E: T: 01159 504 662 Birmingham Office - Digbeth Court, 162-164 High Street, Birmingham, B12 0LD E: T: 01216 900 042 Leeds Office - Tonic Weight Loss Surgery, Nuffield Health Hospital, 2 Leighton Street, Leeds, LS1 3EB E: T: 0845 021 21 81 Leicester Office - London Road Clinic, 96 London Road, Leicester, LE2 0QS E: T: 01163 460 024 Derby Office - Derby Private Health, Royal Derby Hospital, Uttoxeter Road, Derby. DE22 3NE E: T: 0845 021 21 81 Cardiff Office - Cathedral Road Clinic, 242 Cathedral Road, Cardiff, CF11 9JG E: T: 02071 770 018

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[BOX Yo u r w e l l b e i n g

Dealing With


The number of people with diabetes in the UK is on the rise with 3.9 million people currently living with the condition. Here’s what you need to know on how to prevent and treat diabetes


ince 1996, the number of people with diabetes in the UK has more than doubled—rising from 1.4 million to 3.2 million. It is estimated that by the year 2025, 5 million people in the UK will have the condition. Diabetes is a long-term disorder that causes the blood sugar level in your body to rise and become too high. There are two main types of diabetes, Type 1 and Type 2. Unfortunately there is no cure for the condition, but both types can be managed to allow sufferers to lead a normal, healthy life. Type-1 Diabetes Type-1 diabetes, often referred to as ‘earlyonset’ diabetes, normally develops before the age of 40, often in childhood or teenage years. It occurs when the pancreas does not produce insulin, which is needed to control blood sugar levels. High blood sugar levels can cause serious harm to your organs in the long run, so it’s important that the condition is diagnosed sooner rather than later. Those diagnosed with

26 | Live to 100 with Dr hilary JoneS

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Type-1 diabetes will have to inject themselves with insulin, and monitor their blood sugar level daily, which, along with a healthy lifestyle, will manage the condition. Type-2 Diabetes Type-2 diabetes generally develops in people over the age of 40 and is often associated with an unhealthy diet and lack of exercise, but genetics also play a part. Type-2 diabetes occurs when the body does not produce enough insulin, or does not react to insulin in the way it should. To minimise your chance of developing the condition, Dr Hilary advises that you cut down on fat, avoid too much salt and sugar, monitor your alcohol intake, stay active and control your portion sizes. Dealing With Type-2 Diabetes Diabetes that is not treated or managed properly can lead to other health conditions such as heart disease, stroke, nerve damage and kidney disease, so taking steps to

prevent further problems is imperative to any diabetes sufferer’s health. ■ Eat Healthily Cutting out fatty foods and replacing them with healthier alternatives is a great first step. Try swapping cakes and biscuits with fruit, nuts and low fat yoghurts. Opt for semi-skimmed or skimmed milk, and lean meats instead of burgers and sausages. ■ Watch Your Weight If your BMI is higher than 30, it is advised that you lose weight. A healthy BMI is between 18.5 and 25, which can be achieved with regular exercise and a lower calorie intake. ■ Increase Physical Activity For adults below the age of 65, 2.5 hours of moderate exercise is recommended a week. This can be anything from brisk walking, to cycling or swimming. Muscle strengthening exercises twice a week for all major muscle groups are also advised.

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Foot Care and Diabetes Diabetes can cause a loss of feeling in the feet (peripheral neuropathy) due to a lack of blood supply in the area. This means that people with the condition may not notice any sores on their feet, and it takes a long time for any injuries to heal. It is therefore important to visit a foot specialist (podiatrist) at least once a year, wear properly fitting shoes, keep feet clean and treat any ulcers within 24 hours. Taking care of feet is crucial for diabetics because there is a high risk of contracting gangrene and potentially having a limb amputated.

Managing diabetes: It takes a little know-how Those diagnosed with type-2 diabetes will understand that it is as much a lifestyle as it is a condition. Learning to eat well, exercise frequently, stop smoking and, in some cases, monitor blood sugar levels, are often among the first steps. When it comes to making these changes, a little knowledge can go a long way. A healthy diet is a must. Understanding which foods are high in protein, fat and carbohydrates can help with meal preparation. For example, choosing foods that contain slowly absorbed carbohydrates can help maintain blood glucose levels. When it comes to physical activity, as little as 30 minutes a day, five days a week can make a difference. Going to the gym is not for everyone, but there are plenty of activities that can make exercise more enjoyable, such as an activity that fits into daily routine or is shared with friends. A number of diabetics monitor their blood glucose levels, and knowing how to take these readings can provide useful information about how effective medication and lifestyle changes have been. While a diagnosis of diabetes can feel overwhelming, it is possible to start taking control of the condition with these helpful tips. If you are having trouble managing your diabetes, or think you may have diabetes, you should visit your doctor.


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Do You Have Diabetes?

In the UK, approximately 590,000 people are living with undiagnosed diabetes. This is because early symptoms (especially in Type-2 diabetes) are often overlooked. If you notice any of these symptoms, you should visit your GP: ■ Blurred Vision ■ Feeling the urge to urinate often ■ Intense feeling of thirst ■ Feeling extremely tired ■ Weight loss ■ Wounds healing slowly ■ Genital itching or recurring bouts of thrush

Case study: Diabetic footcare According to Diabetes UK, more than 135 people with diabetes have a leg, foot or toe amputated each week. Diabetics have a much greater risk of developing problems with their feet as raised blood sugars can cause damage to sensation and circulation, resulting in ulcers and other afflictions. William Gough, age 64, from Hertfordshire, suffered from an ulcer on his left foot for three years. After trying a range of treatments to no avail, he was trapped in an endless and frustrating cycle of weekly podiatrist visits to change his dressing and clean the wound. Every day actions such as walking around, staying mobile and being able to play with his grandchildren became a constant struggle. William first heard about Granulox®, an innovative, topical haemoglobin spray, from his podiatrist and felt the effects of the treatment in just four days. After a few weeks of treatment using Granulox® twice a week, the ulcer had reduced in size and the effects of the skin healing were visible. William is delighted with his progress on Granulox®: ‘After three years of living with a chronic wound, I can finally see hope of this ulcer healing and a chance of a more active and fulfilling lifestyle.” Granulox® speeds healing where normal care fails—studies show that slow-healing ulcers have more than double the chance of healing with Granulox. For more information, visit:

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PediSALVe™ TOTAL FOOTCARe CReAM “PediSalve™ is ideal for all patients who suffer from foot and ankle disorders and can be used by all groups including diabetics. When used as massage cream it may help relieve the pain of arthritis and encourage mobility” Mr. John Wong Senior Foot and Ankle Surgeon.

“There is nothing like it, I recommend it to all my patients” Elaine McLaughlin, Senior Podiatrist

Developed by Dr Maria McGee Pedisalve™ is an all natural Total Footcare Cream suitable for everybody who wants to keep their feet supple, conditioned and moisturised. PediSalve™ is recommended by Podiatrists for dry, rough skin, hard skin, brittle nails, cracked heels, corns, calluses and care of the diabetic foot. Web: | Email: | Tel: 02871357128

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When is “20% out” considered close enough? Surprisingly, it’s when measuring blood glucose. Not many people with diabetes know that meters vary in accuracy. Current standards state that readings taken on blood glucose meters can be within 20% of a reading done in a lab. But with so much resting on the results, knowing the factors to consider when it comes to accuracy when measuring blood glucose, can make all the difference.

Give or take 20%

A welcome change

Based on the current accuracy standards for blood glucose meters, when compared with a test done in a laboratory setting, blood glucose meters are allowed a 20% margin of error. That means 20% too high, or too low. In other words, a reading of 12mmol/L could actually be 9.6 mmol/L or 14.4 mmol/L.

The ±20% margin of error is an accuracy standard set by the ISO (International Organization for Standardization), an independent, non-governmental organisation who regulate acceptable variation in product devices.1 However, from May 2016, ISO are requiring better accuracy from blood glucose monitors, by narrowing the variation to ±15% compared to laboratory readings.1

The need for confidence People with diabetes rely on the accuracy of their blood glucose meter readings. They can make important decisions based upon them every day. Many of those with type 1 and 2 diabetes who require insulin, for example, use the results to help calculate their insulin dose. Injecting too much or too little insulin could lead to their blood glucose levels becoming too high (hyperglycaemia) or too low (hypoglycaemia).

Improving testing accuracy If you have diabetes and are using a blood glucose meter there are things you can do to improve the accuracy of your reading. Check out the box of helpful tips for the most common ones. By doing these, you’ll stay more confident in your readings and the decisions you make using them.

CONTOUR® - Accuracy you can rely on One simple way to improve accuracy is through the choice of blood glucose meter. The CONTOUR® TS meter and CONTOUR® NEXT range1,5-8 already meet or exceed the new accuracy standard which will come into effect in May 2016. The CONTOUR® TS meets the new ISO 15197:2013 standard of ±15%,1,5-6 while the CONTOUR® NEXT range exceeds it at ±10%.1,6-8 Such accuracy, in addition to a range of extra features, can help patients make the right decision when it matters most.



With accuracy of ±15% compared to the lab,1,5-6 this meter requires only a small sample of blood, no coding, and no internal cleaning. It is ideal for patients with type 2 diabetes who are not using insulin.

Accuracy of ±10% compared to the lab result,1,6-8 uses the CONTOUR® NEXT test strip with a Second-ChanceTM sampling option, allowing more blood to be added to the original sample within 30 seconds. The meter also sounds an audible signal once the test strip is full. The test strips have a 24-month shelf life. This meter also requires only a small sample of blood, no coding, and no internal cleaning. It is ideal for insulin users (type 1 or 2 diabetes).

With one of these CONTOUR® meters, patients are staying confident that their readings will meet or exceed the new accuracy standards in May 2016.

References 1. International Organization for Standardization. ISO 15197:2013: In vitro diagnostic test systems – requirements for blood glucose monitoring systems for self-testing in managing diabetes mellitus. Second edition. Geneva, Switzerland: 2013. 2. US Food and Drug Administration. Blood Glucose Meters: Getting the Most Out of Your Meter. ucm109371.htm. 3. Department of Health evaluation, best practice. A guide to blood glucose meters in the UK market, 2015. 4. Tonyushkina M.D et al. J Diabetes Sci Technol. 2009; 3(4): 971–980. 5. CONTOUR® TS User Guide. 6. Data on File. Bayer Diabetes Care. 7. Harrison, B. et al. Poster presented at ATTD. Paris, France, 27 February – 2 March, 2013. 8 CONTOUR® NEXT LINK, Data on File. Bayer HealthCare.

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ways to improve your blood glucose readings

Consider temperature and light your blood glucose meter’s accuracy ✓ ✓ Check Extreme temperatures or exposure to too much light Confirm with your physician that it will meet the new ISO 15197:2013 standard of ±15% compared to the lab.1 Some meters on the market exceed the standard at +/-10% compared to the lab.1,5-8

Provide a big enough blood sample

✓ Not having enough blood on the test strip may mean the meter cannot provide an accurate reading.

Code the meter correctly

✓ Miscoding can produce an inaccurate result by

have been known to affect test strips and so reduce a result’s accuracy.

your technique ✓ Perfect Ensuring your meter is easy to use and you are knowledgeable of how to use it can minimise errors.4

Keep it clean ✓ Getting blood into the meter may produce inaccurate results, while dirt from hands can affect results too.

up to 4 mmol/L.3

Further information If you would like to know more about the accuracy of blood glucose meters, visit accuracy or consult your doctor.

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27/10/2015 14:08

Harnessing the power of oxygen to heal diabetic foot ulcers.

There is nothing on earth more essential to life than oxygen; and this is true in the healing of wounds. Oxygen is desperately lacking in 97% of slow-healing wounds, and too common in foot ulcers among diabetics1,2. It may seem simple, but the importance of oxygen in wound healing was first broadly recognised in 19693, which happens to be the year an oxygen-powered rocket called Apollo 11 put man on the moon. It has taken 50 years, based on research going back to 19604, but scientists have now developed an effective oxygen enhancing treatment that is easy to use and can improve the lives of the tens of thousands of people suffering from hard-to-heal diabetic foot ulcers5. The product is called Granulox速 and is formulated to facilitate the transport of oxygen into the wound bed, breathing life into the wound by stimulating the processes needed for tissue regeneration and speeding up healing6. Ask your healthcare team if Granulox速 is right for you or visit References:

(1) Hauser CJ (1987). Tissue Salvage by Mapping of Skin Surface Transcutaneous Oxygen Tension Index. Arch Surg. 122. 1128-1130

(2) Runagsetakit Chinsakchai Mahawongkajit et al (2010) Transcutaneous Oxygen tension predictor of ulcer healing in limb ischemia. J Wound Care 2 (5)

(3) Hunt TK, Zederfeldt B, Goldstick TK. O1xygen and healing (1969). Am Journ. Surg.; 1(18):521-525.

(4) Scholander PF. (1960). Oxygen transport through haemoglobin solutions. Science (Wash., D.C.). 131:585-590

(5) Robertshaw (2001) Audit of time taken to heal diabetic foot ulcers, Practical Diabetes Int 2001 18(10) 6-9

(6) Bateman, S. D, Topical haemoglobin spray for diabetic foot ulceration, British Journal of Nursing, 24;2015, pg20 PW1062015 September 2015

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Soothe your feet

© Images: 123RF.COM

Dr Maria McGee MB ChB is the founder and CEO of Marble Hill Natural Skincare, based in Northern Ireland producing a range of 100 per cent natural and beneficial skincare especially formulated to ease the misery of skin conditions. Those with diabetes need to take extra care of their feet to maintain their mobility; this includes regular podiatry visits. Around twenty five per cent of diabetics develop a foot ulcer, and if left untreated, it could result in one of the 135 lower limb amputations a week. Used as part of a good foot care regime, PediSalve™ foot cream is an intensive moisturiser to prevent and treat the hard skin, dryness and cracking on feet that many diabetics are prone to and which may cause serious complications. Recommended by doctors, podiatrists and chiropodists, PediSalve™ is 100 per cent natural, free from chemical additives and water. It is ideal for gently massaging joints, and is particularly popular for leaving heels and toenails intensively moisturised and conditioned. PediSalve can also be used as a barrier against fungal infections between the toes, after thorough drying. For more information about PediSalve, or tips and advice on diabetic foot care, visit:

HJ6 Diabetes copy.indd 33

Preventing re-infections Many diabetic foot problems are worsened by fungal or bacterial infections. Doctors and Podiatrists are usually able to treat the infected foot to prevent further serious complications, which, if left unattended, could lead to amputation. However, the treatment of an infected foot is essentially incomplete unless all the shoes and socks worn by the patient are also treated to prevent re-infection. Bacteria and fungi lodge in the fabric of the shoe and feed off the sweat, dead cells and wound exudates which seeps through bandages and stain the inside of the shoe or slipper. NHS approved Hyperion D spray has been specifically designed to deal with this problem. A single spray application to the inside of all the patient’s shoes containing a potent biocide and nano-particles will instantly kill the microorganisms, deodorise the shoes, and provide lasting protection from re-infection for many months. For socks and other infected clothing, Hyperion L can be added to the washing machine conditioner tray or rinse cycle to disinfect the socks and prevent cross-contamination to other laundry items.


24/11/2015 15:45

Yo u r w e l l b e i n g

Painful If you suffer from arthritis, you may find that your joints become more painful during the winter months. We share the information you need to know about the condition, and explain how certain exercises can help


rthritis is a common condition that affects approximately 10 million people in the UK. It is an illness that cannot be cured, but there are treatments that can help to slow down its progress and make the disorder more manageable.

OsteOarthritis Osteoarthritis affects around 8 million individuals in the UK, and onset normally occurs in people over the age of 50. However certain injuries or joint problems can mean that younger people are affected. In osteoarthritis the cartilage between bones erodes, leading to joints rubbing together. The condition causes pain and stiffness in joints, and difficulty with movement. The areas of the body most commonly affected are the hands, knees, hips and spine.

rheumatOid arthritis Rheumatoid arthritis affects over 400,000 individuals in the UK, and is more common in women than it is in men. Onset occurs when the immune system targets specific joints, leading to pain and swelling. It begins in the outer covering of the joint and spreads, causing joints to change shape and swell. This then leads to bones and cartilage breaking down. Rheumatoid arthritis mostly affects the hands, feet and wrists, but people with this type of arthritis may also develop problems in other tissues and organs in the body.

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symptOms Although there are a number of wellknown symptoms of arthritis, they do differ depending on the type. If you are experiencing symptoms your doctor will be able to advise on the type of arthritis you are suffering from. Visit your doctor if you experience any of the following: • Joint pain, tenderness and swelling • Inflammation surrounding joints • Difficulty moving joints • Muscle weakness • Warm red skin over joints

treatment Arthritis cannot be completely cured, but steps can be taken to slow progress and manage the condition. Speaking to your doctor will ensure you are given the right kind of treatment. The main treatments available are: • Painkillers, prescribed by your doctor • Physiotherapy • Exercise

strength. Becoming more active will also allow you to shift any excess weight, and therefore reduce strain on your joints. If you do not want to join a gym, there are lots of other ways you can become more active at home: • Walking as much as possible • Gardening • Doing housework (e.g. mopping the floor)

exercise the pain away If you suffer from arthritis, the last thing you will want to do is exercise, especially during bouts of pain and stiffness. However, maintaining an active lifestyle and taking part in regular exercise will help to reduce pain and stiffness, as well as improve joint mobility and increase muscle

Arthritis Care advises three types of exercises for arthritis sufferers. It’s important to speak with your doctor before carrying out any of the exercises, because each different type of arthritis will need to be treated slightly differently.

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RANGE OF MOVEMENT Range of movement exercises take joints through their comfortable range of movement and then slightly further. They are a good way to maintain flexibility, preserve good posture, and improve strength. ROM exercises should be carried out daily, and are great for easing symptoms of osteoarthritis and rheumatoid arthritis. ROM exercise for hips Stand upright and hold onto a table or chair. Slowly sway your leg forwards and backwards, and repeat for other leg. ROM exercise for feet and ankles Sit with feet facing upwards and toes pointed, bend feet up and down, wriggle toes up and down and stretch them out, move feet in clockwise motion then backwards in anti-clockwise motion. Strengthening Strengthening exercises are important to strengthen the muscles that support your joints. Having strong muscles can make carrying out everyday exercises like walking up the stairs a lot easier. Strengthening exercise for your hands and wrists Begin by resting one arm palm-down on your thigh. Try to lift your hand while resisting the movement by putting your other hand on top. Repeat with hands the opposite way round.

PAIN RELIEF THAT WORKS Pain can hinder everyday activities, and muscular skeletal pain is the most common reason for prolonged absence at work in the UK. Arthritis Research UK suggests that long-term pain often causes lost confidence, depression, anxiety and fatigue. Pain relief medications are commonly associated with side effects. In addition, recent studies have shown that paracetamol is ineffective in the treatment of lower back pain and provides minimal short-term benefit for people with osteoarthritis. Sigesbeckia is a herb that has been used for hundreds of years for treating symptoms of all forms of arthritis and musculoskeletal pains. Phynova Joint and Muscle Relief Tablets™ contain extract of Sigesbeckia and have been approved by the UK Medicines Agency for relief of rheumatic or muscular pains, backache, minor sport injuries and general aches and pains, exclusively based on long standing use. For more information about the tablets visit

The best forms of aerobic exercise for individuals with arthritis are:


Yoga Swimming Dancing (e.g. ballroom or jazz)


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Strengthening exercises for the back Lay on your back with feet flat on the floor and knees bent. Bring one knee up and hold it to your chest for 10 seconds. Let go and repeat with other leg. Aerobic Aerobic exercise is any movement that raises your heart rate, and helps muscles become more efficient, strengthens bones and burns calories, which encourages weight loss.

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25/11/2015 09:55

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Digestion Getting you Down?


he majority of digestive problems we experience are to do with the foods we eat, our lifestyles and stress. This means that there are a number of self-help actions we can take to overcome digestive health problems.

IndIgestIon Indigestion is caused when acid that is produced by the stomach irritates the stomach lining, the top part of the bowel, or the gullet (oesophagus). It can also be caused due to over-stretching of the stomach, usually caused by over eating. Symptoms of indigestion typically include: ■ Feeling nauseous ■ Feeling very full and/or bloated ■ Heartburn ■ Passing wind or burping ■ Vomiting 38 | Live to 100 wiTh Dr hilary Jones

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DIGESTIVE ENZYMES Some people believe that digestive enzymes are only for those of us with digestive health problems, but this is not necessarily true. Raw fruits and vegetables contain enough enzymes for digestion, however, most of us eat very little raw food: we eat food that has been cooked or processed. The temperatures required for these activities denature and destroy the natural enzymes in food, meaning that valuable nutrients cannot be easily absorbed or used by our bodies. We produce our own enzymes to help digest foods. However this places an increasing strain on our pancreas, which can only create a finite amount of digestive enzymes. The reality is that anyone eating cooked or processed foods will benefit from taking high quality vegetarian enzymes such as those produced by Enzymedica. Enzyme supplementation becomes increasingly important for digestive issues such as indigestion, bloating, wind or food sensitivities. Enzymedica has a range of products to help with digestion and food sensitivities including gluten, lactose, phenols and casein. Enzymedica food supplements are suitable for family members of all ages, from young children to elderly. Ask for Enzymedica at your local health food store or visit:

© Images: 123RF.COM,

With an increasing amount of us experiencing problems with digestive health, it is an issue that’s more important than ever. We share the information you need to maintain a healthy gut, and explain the steps you can take to aid digestion

24/11/2015 16:00

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Top tips for

Good Digestion


Fibre is vital to maintain a healthy bowel, and can be found in fruits and vegetables, oats, wholemeal bread and beans. The NHS recommends we eat 30g of fibre a day from a range of different sources.


Drinking plenty of fluids—especially water—can help to aid digestion. Water helps to break down foods, and allows your body to absorb nutrients. Drinking plenty of fluids also helps waste pass through the digestive system and softens stools, preventing constipation.


Drinks that contain caffeine, including some fizzy drinks, increase acid levels in the stomach and can lead to digestive problems. Try swapping your regular tea or coffee for herbal tea or a glass of milk or water.


If you find that you often suffer from digestive problems but cannot pinpoint the trigger, try keeping a food diary. This will help you to find a correlation between foods you eat, and symptoms you experience. 


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When to visit your GP Persistent digestive problems could be a sign of a serious underlying health problem. Visit your GP if you experience the following:  Blood in your stools  Difficulty swallowing  Increasing heartburn, indigestion or other stomach pain  Lump in your stomach  Persistent vomiting  Sudden weight loss  Sudden change in bowel movement pattern

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Foods that are fried in fat, such as burgers and chips can cause tummy pain and heartburn because they are much harder to digest. Try grilling foods instead of frying them, and eat plenty of lean meat and fish.

24/11/2015 16:01

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‘Scratchy throat or tickly cough? My super soothing solution will magic them away.’ Professor Kalimagik’s Calming Cough Suspension gently soothes away sore throats and coughs. Made from natural ingredients like honey, glycerol and lemon oil, it contains no added sugar, but every golden spoonful has a delicious sweet taste that your little ones will love. Suitable for children over one year of age, it contains no pharmacologically active ingredients making Superkalimagik Calming Cough Suspension the safe, simple solution to the symptoms caused by upper respiratory tract infections.


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09/10/2015 10:21

Yo u r w e l l b e i n g

6 Common Conditions in There are certain health problems that are triggered or worsened by the cold weather. Dr Hilary provides tips on prevention and treatment of the most common cold weather ailments


any of us feel a little under the weather during the winter months, but it needn’t be the unhealthiest time of year. Protect yourself and your family from the most common conditions, and know what to do if you do become unwell.


Washing your hands regularly can help to prevent colds, as this will destroy the bugs that you may pick up form touching surfaces used by other people such as door handles and light switches. It’s essential to keep your home and any household items such as cups, glasses and towels clean, especially if someone in your house is already ill.

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T OP TIP: If you do get a cold, use disposable tissues instead of cloth handkerchiefs to avoid re-infecting your own hands.

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Live to 100 with Dr hilary Jones | 43

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2. CHAPPED SKIN AND CHILBLAINS Moisturising is essential during winter when environmental humidity is low. Contrary to popular belief moisturizing creams aren’t absorbed by the skin––instead, they act as a sealant to stop the skin’s natural moisture evaporating away. The best time to apply moisturizer is after a bath or shower while your skin is still moist, and again before bed. If you suffer from chilblains, it’s important to not scratch the skin, limit your exposure to the cold and take steps to improve your circulation. If your skin gets cold, don’t heat the skin too quickly (say, by placing your feet in hot water) as this is one of the main causes of chilblains.

T OP TIP: It may be tempting to have a hot shower when it’s cold out, but water that is too hot makes skin feel dry and itchy and will make hair look dull and dry. Try having a warm shower instead.

3. FLU

One of the main killers of vulnerable people, those aged 65 and over and people with long-term health conditions (such as diabetes and kidney disease) are particularly at risk. The best way to prevent getting flue is by having the flu jab. The flu vaccine gives good protection against flu and lasts for one year.

T OP TIP: Your doctor will advise you if you should take particular care to avoid flu and if you are eligible for a free anti-flu vaccination.

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Almost always caused by viral infections, sore throats are very common in winter. There’s some evidence that the constant changes in temperature, such as going from a warm, centrally heated room to the chilly outdoors, can affect the throat.

T OP TIP: A quick and easy remedy for a sore throat is to gargle warm, salty water. It won’t necessarily heal the infection, but has anti-inflammatory properties and will also sooth your throat. Dissolve one teaspoon of salt in a glass of part-cooled boiled water – just don’t swallow it!


A cough is a reflex action to clear your airways of mucus and irritants such as dust or smoke. It’s rarely a sign of anything serious. A ‘dry cough’ means it’s tickly and doesn’t produce any phlegm. A ‘chesty cough’ means phlegm is produced to help clear your airways. Most coughs clear up within three weeks and don’t require treatment. If it’s a more persistent cough, it’s a good idea to see your GP.

T OP TIP: A homemade remedy containing hot water, honey and lemon is soothing and safer to take than medicines, as medicines actually have little evidence to suggest that they’re any more effective than home remedies.


Despite being known as ‘the winter vomiting bug’, the norovirus can strike all year round. However, it is more common in winter especially in places such as schools or hotels. It’s a very infectious stomach bug, and although extremely unpleasant, it usually only lasts a few days.

T OP TIP: When suffering with vomiting and diarrhoea, it is vital to drink plenty of fluids to avoid dehydration, especially with the elderly and children who are most at risk. Oral rehydration fluids (available at pharmacies and some supermarkets) can help reduce the risk of dehydration. 

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NO MORE COUGHS NO MORE SLEEPLESS NIGHTS Winter is on its way, and with it comes those continuous coughs and colds—especially for young children whose germs seem to go around in circles at nurseries and schools. If you’re looking for a safe, gentle way to soothe scratchy throats and tickly coughs, try new Superkalimagik Calming Cough Suspension. Based on natural ingredients like honey, glycerol and lemon oil—with no added sugar or active pharmaceuticals—it tastes great and is suitable for children over one year of age. Find out more at


25/11/2015 11:00

Yo u r w e l l b e i n g

Winter Wellbeing Suffer from winter blues every year? Your low mood could be Seasonally Affective Disorder

Alison Kerry, form the mental health charity MIND, says, ‘ With SAD, one theory is that light entering the eye causes changes in hormone levels in the body. In our bodies, light functions to stop the production of the sleep hormone melatonin, making us wake up.’ The lack of daylight causes sufferers to produce higher melatonin, causing lethargy and symptoms of depression.



Despite some dismissing SAD as a myth, there is solid scientific evidence that supports the idea that the season can strongly affect our moods. Most scientists believe that the problem is related to the way the body responds to daylight.

Light therapy is often used to treat SAD, involving sitting in front of a light box that produces a very bright light. Another, perhaps obvious solution, is to get more sunlight! As this may be a difficult task considering the British weather, try to get

46 | Live to 100 with Dr hilary Jones

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outside as much as you can––especially on brighter days.

EAT YOURSELF HAPPY Winter blues can make you crave sugary foods and carbohydrates, like chocolate and pasta. Eating well can improve your mood, and make you feel good from the inside out. Be sure to get your 5-a-day, and see page 79 for our delicious winter warmer recipes, featuring five Great British comfort food recipes to beat the cold and avoid winter weight gain.

WORK IT OUT Former chief executive of the Mental Health Foundation, Dr Andrew McCulloch, stresses the benefits of exercise to combat

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any people feel blue over winter: short days, cold, miserable weather and lack of daylight can contribute to a low mood. The medical name for winter depression is SAD, or Seasonal Affective Disorder, and as many as 2 million people in the UK suffer from SAD, with women being up to three times more prone to the disorder than men.

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COMMON SYMPTOMS OF SAD Not everyone with SAD has the same symptoms, but these are the most common: • Change in appetite, especially a craving for sweet/starchy foods • Weight gain • Heavy feeling in arms or legs • Drop in energy level • Fatigue • Tendency to oversleep • Difficulty concentrating

SAD By Numbers

feelings of depression. He says, ‘There’s convincing evidence that 30 minutes of vigorous exercise, three times a week, is effective against depression. There is anecdotal evidence that lighter exercise will have a beneficial effect, too.’ Activity is believed to change the level of the mood-regulating chemical serotonin in the brain, and the charity Mind says research has shown that a one-hour walk in the middle of the day is an effective way to fight SAD. 

1 in 3 people in the UK suffer from SAD

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2 8


3 1

times as likely to effect women

hours of daylight in January in the uk


hour of daylight can relieve symptoms

minutes of exercise a week can combat feelings of depression Live to 100 with dr hilary Jones | 47

24/11/2015 16:50

Yo u r w e l l b e i n g

Allergic Reaction Allergies are becoming increasingly prevalent in the 21st century, with one in four adults suffering from an allergy at some point in their lives. What are the measures we can take to prevent ourselves, and our children, from developing allergies? Dr Hilary gives an insight


The best way to prevent an allergic reaction is to avoid the allergen —Dr Hilary Jones


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llergies are on the rise in the UK and according to Allergy UK, 25 per cent of Britons are likely to experience an allergic reaction during their lifetimes. ‘Any substance that triggers an allergic reaction is an allergen,’ explains Dr Hilary. ‘The most common include grass and pollen, dust mites, animal dander and food allergies.’ The numbers of allergy sufferers are increasing every year, and over half of those affected are children. Some believe the rise is caused by pollution, whilst others believe that living in a germ-free environment can make the immune system over-react when coming into contact with harmless substances.

Preventing Allergies Here are some of the top preventative techniques that will help avoid the most common allergies—minimising sufferer discomfort and limiting the development of allergic reaction.


It’s not the animal fur that causes the reaction; it’s exposure to flakes of their dead skin and saliva. If you can’t remove the pet from the house, consider: ■ Keeping pets outside, or limiting them to a carpet-less room ■ Not allowing pets in bedrooms ■ Regularly grooming pets ■ Washing bedding and soft furnishings

Common Allergy Symptoms in Children

Early identification of allergies in children will improve your child’s quality of life. Look out for these telltale signs: ■ Skin rashes ■ Difficulty breathing ■ Stomach upset ■ Sneezing, coughing, runny nose or itchy eyes

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HOUSE DUS T MIT ES One of the biggest causes of allergies is dust mites. Limit the mites in your home by: ■ Choosing wood or hard vinyl floor coverings, instead of carpets ■ Increasing ventilation by opening windows and/ or using extractor fans ■ Using tested allergen-proof covers on mattresses, duvets and pillows ■ Fitting roller blinds that can be easily wiped clean, instead of curtains


More commonly known as hay fever, sufferers are typically affected most during spring and summer. To avoid pollen exposure, you can: ■ Avoid grassy areas ■ Avoid drying clothes and bedding outside ■ Keep doors and windows shut in the morning and early evening, when the most pollen is in the air ■ Shower, wash your hair and change clothes after being outside

Asthma and Allergies

Evidence shows that asthma can make children more susceptible to developing allergies, and children suffering from asthma may have allergies they are unaware of. In 2011, Haydn Wileman, who suffered from severe asthma, died due to an unknown nut allergy that causes anaphylaxis (a severe allergic reaction). Following her son’s death, Haydn’s mother set up the charity Haydn’s Wish to raise awareness of children’s allergies and to highlight the link between asthma and allergies. It’s important to know the signs of anaphylaxis. Symptoms include swollen eyes, lips, hands or feet and swelling of the mouth, throat or tongue that affects breathing and swallowing. If you suffer with asthma, or know someone who does, speak to your GP about allergy testing. LIVE TO 100 WITH DR HILARY JONES | 49

24/11/2015 16:02

Skin Concerns

Yo u r w e l l b e i n g

Eczema and psoriasis are both common skin conditions that share many similarities. We explain the differences between the two, and how each can be treated


kin conditions like eczema and psoriasis are fairly common and if you suffer from either, the chances are the effects of the condition are not only skin-deep. Skin conditions can be hard to live with, so often affect mental wellbeing and self-confidence. While eczema and psoriasis share many similarities, there are also a number of differences that set them apart.

Psoriasis The telltale signs of psoriasis are red, crusty patches of skin that can develop anywhere on the body, but most commonly appear on the elbows, knees, scalp and lower back. Adults are more susceptible to psoriasis, and it usually comes in cycles that last from a few weeks up to a few months.

Cause Psoriasis is thought to be linked to a problem with the immune system, which causes skin cells to be replaced faster than normal.

Triggers h h h h h h

Excessive alcohol consumption Smoking Streptococcal throat infections Certain medicines, such as ibuprofen and beta blockers Hormonal changes Stress


50 | Live to 100 with Dr hilary JoneS

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h Emollients and corticosteroid creams h Vitamin D analogue creams that slow the production of skin cells h Calcineurin inhibitors that reduce the activity of the immune system and reduce inflammation h Phototherapy (UV treatment), which involves the skin being exposed to ultra-violet light. This is thought to reduce the production of skin cells and clear up psoriasis

25/11/2015 08:45

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AproDerm速 Emollient Cream

A moisturiser and pre-bathing emollient which is suitable for those suffering from Eczema, Psoriasis or other Dry Skin conditions. Many emollients contain chemicals that can irritate your skin unlike these AproDerm速 is: Parabens free

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Available on prescription from your GP or to buy from To request your FREE AproDerm速 Emollient Cream Sample go to:

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AproDerm® Emollient Cream









Live to 100


0 BUY 2

Eczema explained The most common form of eczema is known as atopic eczema. This condition causes skin to become dry, cracked, itchy, sore and inflamed. The areas of the body that are most affected are the hands, face, inside of elbows, backs of knees and scalp. The condition often affects children, although this can clear up with age. Each person’s experience of eczema varies, from minor concerns to severe cases where large amounts of skin across the body become irritated, and the constant need to scratch causes the skin to bleed, which can lead to infection. Some signs of infection are fluid leaking from affected areas, yellow crust on the skin and skin that is swollen or sore.

Cause The cause of eczema is unknown, however it is thought to be down to genetics, exposure to certain substances or environmental factors.

Triggers The NHS lists the following triggers for the condition: h Irritants, such as washing detergents and soaps h Allergens, such as house dust, pollen, pet fur or mold h Foods such as dairy, eggs, peanuts and wheat h Certain clothing materials h Hormonal changes, such as pregnancy or menstrual cycle h Outside factors like the weather: too cold or dry, or too hot and sweaty h Stress

TreaTmenT There is no cure for eczema, but there are ways that it can be treated and managed. Most treatments for the condition come in the form of skin ointments. The doctor may prescribe the following: h Emollients: moisturise the skin, reduce water loss and cover skin with a protective film h Topical corticosteroids: reduce inflammation of sore skin You may be advised to keep a diary so you can identify what triggers your eczema, and can try to prevent further flare-ups. In severe cases you may be referred to a dermatologist, who may be able to offer stronger treatments.  [Source: NHS]

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AproDerm® Emollient Cream has been specially formulated to soothe, moisturise and protect skin suffering from eczema, psoriasis and other dry skin conditions as well as being an effective moisturiser for normal skin. AproDerm® Emollient Cream: • Is suitable from birth upwards • Forms a protective layer on top of the skin • Relieves dry, red, inflamed and damaged skin • Can be used as a moisturiser and prebathing emollient • Protects raw skin areas • Is available as a handy 45g travel size bottle • Is available as a slimline 450g pump dispenser • Is available on prescription from your doctor or to buy online at Other emollients and moisturisers can contain harsh ingredients such as SLS, parabens, halogens, fragrances and colours. These are known irritants and sensitisers which can aggravate skin that is already sensitive, causing further inflammation, redness and itching. Products containing fewer of these ingredients are less likely to cause these skin reactions. AproDerm® Emollient Cream is: • SLS free • Parabens free • Halogen free • Fragrance free • Colour free Try it for yourself, visit to request your free sample of AproDerm® Emollient Cream and see how effective it is on your skin.

25/11/2015 08:45

Ask your local pharmacist for a free sample

Have you checked the quality of your skin lately? In 1983 a team of clinical skin research scientists within the Burns Unit of Salisbury Hospital, developed an intensive moisturising cream to improve the quality and look of new skin.

Over the last 30 years our customers have reported beneficial effects on a range of inflammatory skin conditions, including dry, itchy skin, eczema, dermatitis and psoriasis.

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Quickly and easily absorbed, My Trusty® Sunflower Cream is suitable for use on all of the family including mums-to-be and babies over the age of 8 weeks. Clinically proven to help reduce the appearance of scar tissue.

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Caring for your bump

inside and out Your growing baby is your priority – but taking care of your bump can help you bond with your child and prevent the development of stretch marks.

Along your pregnancy journey you’ll notice your body going through many changes. A natural side effect of many pregnancies, stretch marks can be a concern for mums-to-be. They’re caused in part by a lack of collagen production in the skin. Although they aren’t anything to be anxious about, there is a way to help strengthen your skin and help prevent them from developing. Bepanthen® Stretch Mark Cream is designed to gently soothe away your stretch mark worries and care for your skin through each stage of your pregnancy. The light, non-greasy formula contains extract of Centella Asiatica, a tropical plant known to encourage the production of collagen. Bepanthen® Stretch Mark Cream has been designed specifically for expectant mums – it’s hypoallergic, completely free from any nasties, and will be absorbed easily with a gentle touch.

BOND WITH YOUR BABY Why not try this three-step Bump Care routine to ensure you’re taking special care of your bump: Touch - use a light, pressure-free touch on your bump. Stroke - use gentle stroking motions to rub in Bepanthen® Stretch Mark Cream, maintaining a continuous touch with your bump throughout. Connect - imagine you are stroking your beautiful new arrival: breathe in and out slowly to help build a calm and peaceful connection with your baby.

For more information, visit and

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Stretch Marks

& Pregnancy

A woman’s body goes through a drastic transformation during pregnancy, sometimes with unwelcome changes. We explore the causes of stretch marks, and ways to reduce them

Caring for your skin during pregnancy

© Images: 123RF.COM,


lthough often associated with women, stretch marks can affect both sexes. Stretch marks commonly occur during puberty, or as a result of rapid weight gain or weight loss. Stretch marks can appear on any area of the body, but are most likely to develop on the areas where larger amounts of fat are stored, such as the stomach, breasts, thighs, hips, lower back and buttocks. Pregnant women are most likely to develop stretch marks, especially during the last trimester, due to the rapid stretching of the skin. Although stretch marks pose no health risk, many people find them unsightly and can feel self conscious about visible lesions.

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Unfortunately there is no way to completely prevent stretch marks, although by maintaining a healthy weight and avoiding excessive weight gain, the likelihood of developing the marks is lessened. However, in certain instances such as pregnancy, it’s obviously not possible to avoid weight gain. To reduce the risk of developing stretch marks, eat foods rich in vitamin E, vitamin C, and minerals zinc and silicon as these will keep your skin healthy and nourished. There are also a number of creams, gels and oils available, specifically those containing vitamin E, which can help to reduce the appearance of stretch marks. 

The formation of stretch marks is thought to be a result of skin not producing enough collagen and fibres (like elastin), meaning it is unable to maintain its firm, supple structure. During pregnancy, women are susceptible to stretch marks due to the rapid expansion of the skin, and hormonal changes. Once stretch marks have developed, they are tough to get rid of. Regularly applying a cream to the areas most likely to be affected can help to prevent them. Bepanthen Stretch Mark Cream contains ingredients that stimulate collagen and fibre production, nourish and moisturise skin and support the natural skin barrier, keeping it protected. For more information, visit:


25/11/2015 11:04

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To book your eye check visit or call 0345 125 3754†Buy one pair of glasses or prescription sunglasses and get all additional pairs half price. All half price additional pairs must be bought for the same patient in the same transaction. Available on prescription glasses only. Glasses shown are available in selected stores only. Normal Advantage Card terms and conditions apply. See for details. †Call anytime between 8.30am-7pm (Mon-Fri), 8.45am-5pm (Sat & Sun). Local rate call charges apply.

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Your Child’s

Eye Health

Maintaining your child’s eye health is vital— undiagnosed vision problems can delay a child’s learning and educational development. Here is what you can do to help

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It’s not always easy to spot a problem with your child’s vision, apart from a few telltale signs such as sitting too close to the television, looking cross-eyed or frequent headaches. It’s advisable for a child to have their eyes checked by an optometrist at around four years old. A child’s eyesight is still developing at this age, and the earlier a problem is detected the easier it can be to manage, which may also help prevent long term complications. The experienced teams at Boots Opticians can help you choose the right solution for your child. Boots Opticians have a fantastic selection of glasses for children to choose from, including character and designer frames. You may also want to consider contact lenses. All of the glasses available include ultra tough lenses, which are scratch-resistant, reflection-free and all-round UV protection. Our eyes are 10 times more sensitive to the sun than our skin, and children’s eyes are particularly vulnerable—ask your optometrist about the importance of UV protection for your children. To book an eye health check visit

© Images: 123RF.COM, BOOTS.


t is estimated that one million children in the UK have an undiagnosed vision problem, and only 53 per cent of children have ever had an eye check. Eye checks are free for children under 16 on the NHS, yet many parents admit that they do not consider eye checks to be a regular part of their children’s health routine. As 80 per cent of a child’s learning is through sight, an undiagnosed vision problem could affect a child’s educational development and literacy. Vision screening checks can indicate if a child has a vision problem and need to be referred to an optometrist for a full eye health check. Unfortunately vision screening no longer takes place in every primary school, meaning some children might not receive the help they need. Boots Opticians has now launched a National Schools Vision Screening Programme. Aimed primarily at Reception and Year One children, the programme invites schools to register on the website to receive access to a free web-based screening programme and support pack which will allow them to screen the vision of their children. Managing Director of Boots Opticians, Ben Fletcher, explains that: 'Our purpose as a health-led optician is to enrich the life of every person, and as part of this, we strongly believe that the optical profession has a big role to play in supporting young people in the UK with their education and literacy - especially those in deprived areas. With 80 per cent of a child’s learning through sight, an undiagnosed vision problem can affect a child’s ability to concentrate for long periods of time and delay reading development. We want to champion regular eye checks for all UK school children and so support the enjoyment of children’s education and literacy. Access to screening in all schools is the first step to identifying and resolving those undiagnosed needs, and our Student Screening Service can support that aim nationwide.' Speak to your child’s teacher about vision screening in their school, and register for the free service at:

25/11/2015 08:50

Yo u r w e l l b e i n g

Eyeing up Your



isiting the opticians may be at the bottom of your everexpanding to-do list, but it’s not just changes in vision that your optometrist can spot during an eye test. Your optician can identify signs of various eye conditions, and any underlying health problems that are linked to eye complaints. Experts advise that adults see an optician every two years for a check up, which becomes particularly important as you age. Your risk of developing problems with your sight and overall health will increase with age; so frequent eye tests are a must.

Protect your sight There are steps you can take to prevent your risk of developing certain eye conditions and maintain good vision:

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Stop smoking Those who smoke are more likely to suffer with cataracts or age-related macular degeneration, so quitting smoking will reduce your risk as well as contributing to your overall health.

Keep fit High blood pressure is related to sight loss, and regular exercise can reduce blood pressure and therefore minimise the risk of sight loss. Exercise can also help control diabetes and therefore reduce the risk of diabetes-related eye problems.

Eat Healthily Eating a well-balanced diet full of fruits and vegetables is thought to keep the retina healthy.

Avoid UV rays

It is commonly known that looking directly at the sun can cause permanent damage to the eyes—and can sometimes even cause blindness. Exposure to UV rays has also been linked to the development of cataracts. To safeguard your vision, wear protective sunglasses or a hat. 

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Some people are at an increased risk of developing eye disease due to certain factors, so annual eye tests are even more important if you: ■ Are over 60 years old ■ Are African-Caribbean or South Asian ■ Have a family history of eye disease ■ Suffer from a learning disability

diabetic Retinopathy Those with diabetes are 20 times more likely to suffer with vision problems. Diabetics over the age of 12 will be asked to attend a yearly diabetic eye-screening test, which involves drops being put into the eyes, and photographs being taken of the retina to assess eye health. Diabetic retinopathy occurs when high blood sugar levels damage the retina. In advanced stages this can mean blood vessels bleed, leak or shrink. Monitoring your blood sugar level, cholesterol and blood pressure can prevent diabetic retinopathy. Symptoms of diabetic retinopathy do not usually show until the condition has progressed, so visit your optometrist immediately if you experience any of the following symptoms: ■ Blurred vision ■ Seeing floating shapes ■ Sudden vision loss

60 | Live to 100 with Dr hilary Jones

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If spotted early enough through an eyescreening test, treatment can be as simple as correctly managing your diabetes. However, more advanced stages may require laser surgery or an injection.

MaculaR degeneRation Macular degeneration, also known as age-related macular degeneration, occurs gradually over several years as the eyes age. The disease affects vision in the central part of the eye, controlled by the macula. It leads to vision becoming blurry, meaning that reading and recognising faces can become difficult. However, macular degeneration does not cause complete blindness, as it does not affect peripheral vision. The cause of macular degeneration is unknown. However, you may be at an increased risk if you: ■ Are over 50 years old ■ Have a family history of the condition ■ Are a smoker ■ Suffer with high blood pressure ■ Have a BMI of over 30 It is possible for early signs of macular degeneration to be spotted as part of a routine eye check. However, if you are experiencing any signs such as distorted central vision, it is important to visit your doctor. 

Keep a look out The macula, situated at the centre of the retina, is responsible for central vision and the ability to see detail. A healthy macula is rich in three specific nutrients (meso-zeaxanthin, lutein and zeaxanthin) which act as a protective layer and helps filter harmful ‘blue light’, providing a natural sunscreen for eyes by protecting them from light damage. The levels of the protective layer (known as macular pigment) decline as we age. This is exacerbated by an unhealthy diet or lifestyle. We can maintain this protective filter with our diet, but not always to the levels we need, so nutritional supplements can help replenish these nutrients. For more information, visit:

© Images: 123RF.COM, BOOTS.

Risk of eye disease

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We care about your vision Eye Supplement: Contains all three macular carotenoids. Meso-Zeaxanthin, Lutein & Zeaxanthin.

Lutein & Zeaxanthin can be found in fruits and vegetables and Meso-Zeaxanthin is present in some species of fish and seafood.

Scientific research shows that these three nutrients are found at the back of the eye. (at the macula, the specialised part of the eye that is responsible for our detailed, central vision).

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The alarming rise of tooth decay in young children raises the question of our dental health in later life. We explore how to keep your teeth healthy, and the best tooth whitening products for adults


s one of the most widespread health complaints in the UK, tooth decay affects one in three adults in England and one in four children. Recent research by the Children’s Dental Health Survey for England, Wales and Northern Ireland found that 29 per cent of children aged five, and from better-off families, have tooth decay. The figure for children from a deprived background rises to 40 per cent. If left untreated, tooth decay can lead to further problems such as cavities, gum disease or dental abscesses. Not only can these conditions be painful, but dental surgery can also be expensive.



Your mouth is already filled with bacteria, and tooth decay occurs when this bacteria combines with small food particles and saliva, which forms a tacky film known as plaque. Foods and drink that are high in carbohydrates (especially sugary substances) cause the bacteria in plaque to turn the carbohydrates into energy they need, producing acid at the same time. If the plaque builds up, the acid will begin to break down the outer surface of the tooth, and eventually enter and damage the soft centre of the tooth.

WHAT CAUSES TOOTH DECAY? There are a number of factors that can increase your risk of developing tooth decay. One of the most obvious is poor oral hygiene—it’s important to brush your teeth regularly, at least twice a day, with fluoride toothpaste. Smoking and alcohol can also cause tooth decay, as tobacco can interfere with the production of saliva (which helps keep the surface of your teeth clean) and alcohol contributes to the erosion of tooth enamel. Tooth decay is regularly associated with a poor diet—with just cause. Chocolate, sweets, and sugary, fizzy drinks are widely known to contribute to tooth decay but starchy foods such as crisps, white pretzels and biscuits are also damaging due to the high level of carbohydrates.


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The fantastic new Humble Brush is now available from Quintess Denta in the UK and Ireland. Through the Humble Smile Foundation, individuals from remote communities are given the opportunity to care for their own oral health. For every toothbrush sold, the company will donate a toothbrush, or the equivalent value, to people in need. The Humble Brush provides a greener, more sustainable alternative to conventional plastic toothbrushes. Featuring a beautifully crafted, 100 per cent biodegradable bamboo handle and nylon bristles; this toothbrush is safe, effective and environmentally friendly.

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HOW TO PREVENT TOOTH DECAY Keeping your gums and teeth as healthy as possible is of course the best way to avoid tooth decay. Here’s how:  Brush your teeth with fluoride toothpaste twice a day, for at least two minutes  Cut down on sugary and starchy food and drinks, particularly between meals or within an hour of going to bed  Use floss at least once a day to clean between your teeth and under the gum line  Avoid rinsing your mouth with water/ mouthwash after brushing––this washes the protective toothpaste away. Just spit out any excess toothpaste instead

your teeth, so it’s best to stick with specialist toothpaste and mouthwash, which, if used continuously over a few months, can provide great results. We’ve rounded up the best tooth whitening accessories: 1. Beverley Hills Formula: Perfect White Gold, £2.70 Containing actual gold particles, this toothpaste is clinically proven to be effective at removing stains (especially those caused by red wine, coffee and tobacco) and is less abrasive than some other brands. 2. UltraDEX Recalcifying & Whitening oral rinse, £7.50 One of the most advanced products on the market, this mouthwash re-calcifies the tooth enamel whilst resorting the natural whiteness of teeth. This clinically proven rinse can be used daily, and is alcohol free. 3. BlanX Intense Stain Removal Toothpaste, £6.30 Containing ingredients that attack harmful bacteria, this non-abrasive toothpaste is thought to make changes to the enamel instead of just removing stains, resulting in a brighter, whiter smile. 4. Phillips Sonicare Healthy White, £99.99 With settings for the dentist recommended two-minute cycle, followed by an extra 30-second burst at a different frequency, this electric toothbrush can improve the appearance of stains in two weeks. 

Adults over 18 should have a check-up with a dentist once every two years, and people under the age of 18 should have a check up at least once a year.

Telltale teeth

BRIGHT AND WHITE The tooth whitening trend means more and more people are paying for brighter, whiter teeth. With so many procedures available, it’s important to know which will provide results, and most importantly, which are safe to use. The NHS recommends only whitening teeth with a registered dental professional, as tooth whitening without a qualified person is illegal. At-home kits can also be harmful to


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 Toothache  Tooth sensitivity: when eating/ drinking something hot or cold  Black, brown or grey spots on teeth  Bad breath  Unpleasant taste in your mouth If you notice any of these symptoms, visit your dentist.


Tooth decay may not show any symptoms until it’s reached an advanced stage. As the decay develops, these are the telltale symptoms to check for:

25/11/2015 08:56

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Zalala BEACH LODGE Zalala Beach Lodge, with its 10 elegantly furnished bungalows and family house, pool, bar and restaurant, is situated on the unspoilt coast of Zambezia in North Central Mozambique. The area, rich in history and culture, and only a few hours by road from Gorongosa National Park and other natural attractions, including hot springs, mountains and lakes, offers visitors an authentic experience of Mozambican life and nature away from the more well-trodden coasts to the North and South of the country. A little gem not to be missed!

Experience the undiscovered Mozambique.

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24/11/2015 16:20

Yo u r w e l l b e i n g

Nailing it The appearance and health of our nails can deteriorate with age. Here’s some advice about common nail conditions to help you keep your nails healthy and free from infections

Brittle nails

Brittle nails are often caused by regular contact with water or chemicals, and are also a sign of ageing. They can additionally be linked to fungal nail infections, an underactive or overactive thyroid, nail psoriasis and occasionally reactive arthritis.

Yellow nails

Yellow nails can be caused by frequently using nail varnish, but can also be a common a sign of fungal nail infections or nail psoriasis. Other health conditions that 66 | Live to 100 with Dr hilAry Jones

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yellow nails may signify are lymphedema, bronchiectasis, sinusitis and tuberculosis.

White and brown nails

Nails that are half white and half brown (near the tips) have been known to signify kidney failure. According to the NHS, around 40 per cent of people with kidney failure have half white half brown nails. Although the link is not known, one reason is thought to be due to chemical changes caused by kidney failure that cause melanin to be released into the nail bed.

White nails

White nails are a common sign of a fungal nail infection, or ‘Terry’s nails’—decreased blood supply to the nail bed that causes white nails with dark tips. ‘Terry’s nails’ can be a sign of a variety of health conditions, such as liver damage, kidney or heart failure, diabetes, anemia, overactive thyroid and malnourishment.

© Images: 123RF.COM


lthough often overlooked, the condition of our nails can actually signify problems with our overall health. There are certain signs you should look out for that could be an indication of nail infection, or even an underlying health problem.

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To prevent and treat mild nail infections, you should: - Dry you feet carefully after a bath or shower - Keep feet and nails clean - Keep nails short - Wear breathable footwear


For more serious nail infections, there are medications available in the form of tablets and nail paint. Anti fungal nail paint is applied to the affected area, but is considered less effective than anti fungal tablets. This is because tablets reach the infected area as well as clearing up other fungal skin infections.

Surgery Nail dents

Surgery or laser treatment is an option for severe nail infections, or as a last resort after trying other methods. During surgery, the nail is removed, and will eventually grow back. During laser treatment, high doses of light energy are used to kill the fungus. 

Small dents on the nails often relate to diseases such as psoriasis, eczema, reactive arthritis and alopecia areata (hair loss patches that come and go).

Fungal nail infections

Common signs of a nail infection are discoloured and thickened nails. Fungal infections can occur in both fingernails and toenails, but are more common in toenails. Dermatophyte fungi—the same fungi that cause the fungal skin infection, athlete’s foot—normally cause toenail infections. Fingernail infections are mostly caused by hands being submerged in water for large amounts of time, causing damage to the skin. You are at an increased risk of developing fungal nail infections if you have medical conditions such as diabetes, psoriasis or a weak immune system. You may also experience nail infections if you wear false nails, frequently bite your nails or smoke.


Often, nail infections are not serious enough to need treatment, but in some cases treatment may be needed to prevent infection from spreading.

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NAIL PSORIASIS The common skin condition psoriasis, which causes red, scaly and dry patches on the skin, can also affect the nails. Sufferers of psoriasis may find their nails become discoloured, separating from the nail bed or developing dents.


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One of the most important medical facts today is that early recognition of a health problem through screening saves many lives. We share advice on the range of health screenings available to identify illnesses before symptoms surface


ertain illnesses can spread rapidly; so an early diagnosis is key to recovery and effective treatment. If you are at a higher risk of developing particular health conditions, there are a number of different screenings available to identify problems early. Although no screening is completely accurate, simply knowing what symptoms to look for, and, in some cases, having the ability to diagnose an illness before symptoms arise, is beneficial to all.

© Images: 123RF.COM

Insight into your blood health OligoScan is a new system of providing advanced intracellular testing for mineral deficiencies, heavy metals and anti-oxidant levels. The process known as spectrophotometry involves no injections or blood taking. A light beam scan determines electromagnetic signals of 34 elements, from which intelligent software calculates the results. Patients receive a comprehensive report giving a unique insight into their blood health and recommendations on supplements or treatment such as tailor-made IV (intravenous) infusion therapy. OligoScan costs just £100 at ClinicBe, London with Dr Barbara Kubicka. This is the starting point for a healthier life, inside and out. For more information, visit:

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Women aged 25–64 are offered a cervical screening to monitor the health of cells in the cervix. This test does not diagnose cervical cancer, but spotting abnormal cells early can reduce the risk of developing the disease. According to the NHS, every one in 20 test results show abnormal cells in the cervix, and around 3,000 women are diagnosed with cervical cancer each year. The procedure involves a small soft brush collecting some cells from the surface of your cervix. Many women find the idea of a cervical screening embarrassing, and although it may be slightly uncomfortable, it should not be painful. In most cases, if abnormal cells are detected, the cells will revert back to normal without treatment, but in other cases the cells will need to be removed as they could lead to cervical cancer.


Men aged 65 years are offered an abdominal aortic aneurysm (AAA) screening to identify an aneurysm of the main blood vessel (aorta) that runs from the heart, through the abdomen and to the rest of the body. The condition is more common in men than women, and does not normally show any symptoms. However, if the aorta bursts it is usually fatal. The screening involves an ultrasound scan of the abdomen that measures the thickness of your abdominal aorta. If the aorta is not swollen, you will not need to be screened again, but if there is even a slight swelling you will need to be monitored regularly. If a large aneurysm is found, you will be referred to a vascular surgeon to discuss whether or not you need treatment.


According to the NHS, bowel cancer is the fourth most common type of cancer in the UK. Individuals between the age of 60 and 74 are offered a home bowel-screening FOC (faecal occult blood) test. The test is designed to identify blood in the stools that would be undetectable by the naked eye. The results of your FOB test will determine your need for a colonoscopy. According to the NHS, FOB testing is thought to decrease the chances of dying from bowel cancer by 16 per cent. Some parts of the UK offer those aged 55 the opportunity to attend a bowel scope screening. This involves a small camera on a thin tube investigating the large bowel, and removing any polyps (small growths) that could become cancerous. LIVE TO 100 WITH DR HILARY JONES | 69

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The chance of developing breast cancer rises with age. In the UK, around one in eight women are diagnosed with the condition during their lifetime. Breast screening aims to detect breast cancer in the early stages using a mammogram x-ray because if the cancer is spotted early, treatment is likely to be more effective and can prevent the cancer spreading. Women aged 50-70 will be invited for a mammogram every three years, although you may be asked to attend screenings more frequently, or from an earlier age, if you have a family history of breast cancer. The screening involves each breast being placed on an x-ray machine and compressed with a clear plate individually. The machine will take two x-rays of each breast from different angles.


Diabetes sufferers over the age of 12 are offered an annual eye test to screen for diabetic retinopathy—a common cause of sight loss. For more information about diabetic retinopathy, see Eye Health p.60. 



A recent study by researchers at Kings College London found that there could be a way to detect an individual’s risk of developing Alzheimer’s disease. The study identified a genetic score, which revealed a person’s biological age. The ‘healthy ageing score’ was tested using tissue samples from individuals with and without Alzheimer’s disease. Researchers found that the score was lower in sufferers of Alzheimer’s. This indicates that those with a higher score are healthier, and those with a lower score are more at risk of diseases associated with old age. Despite the findings, it is important to remember that the study is in experimental stages, and the people tested either already had dementia or did not have dementia at all—meaning the score can not guarantee whether or not you will develop the disease in future. The NHS raises concerns about the psychological influence of being told you have an older biological age than you actual age, or are at risk of dementia. It is argued that, perhaps, people would not want to be made aware because there is little that can be done to prevent it. [Source: NHS]

Breast thermography uses state-of-the-art technology, which scans the breasts using a thermal imaging camera to produce an image or Thermogram. This is based on findings that breast tumours have abnormal blood vessel patterns that give off more heat than the surrounding tissue. This blood vessel growth that accompanies tumour formation is called neovascularization. Neovascularization is the earliest sign of a rapidly growing tumour and can be detected by infrared technology. A Thermogram records the heat that is given off by the breast and allows for immediate display onto a computer monitor. The images obtained provide an indirect measurement of the metabolic rate of breast tissue. In other words, cancer is identified on a Thermogram as focal ‘hot spots’ of increased metabolism and abnormal blood vessel patterns

Is it safe? Breast Thermogram is as safe as getting your picture taken. There is no radiation exposure or anything invasive about the test. In fact, there is no contact at all with the body.

I have no family history of cancer. Why should I have a Themogram? A Thermogram is nine times more significant than a family history of cancer, and can show if a woman may actually be at high risk even if no family members have suffered from the disease. Although family history is considered a risk factor, 90 per cent of women who develop breast cancer have no family history of the disease. A positive Thermogram is considered the highest risk marker for the future development of breast cancer.

I have a suspicious mammogram or felt a lump in my breast. Should I have a Thermogram? Absolutely. The information provided from the Thermogram can clarify and ultimately help your doctor make better decisions on how to manage the situation. For more information visit:


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25/11/2015 09:38









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Foot odour

Athlete’s foot is a common fungal infection that causes itchy, red, irritated skin to develop between the toes. The infection can also cause cracked skin and blisters that become painful. If left untreated, Tinea Manuum, the fungal infection that causes athlete’s foot, can spread to other

parts of the foot, toenails and in some cases, to the hands. To prevent athlete’s foot it is important to practice good hygiene and keep the feet dry—this will also help to treat an existing infection. As well as self-care treatment, there are a variety of anti fungal medications available from your pharmacist. For severe cases that do not clear up with over-the-counter medication, you should visit a doctor. 

VanisH your V erruca If you suffer with verrucas, Avoca could be the answer to your problem. Avoca is an effective and painless way to get rid of verrucas, and can be used by all ages. It is a simple to use product that should be applied once a day, for six days. BUY 2 ST For more information, Live to 100 speak to your S 0 T BUY 2 pharmacist or visit: 5

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Athlete's Foot

Remember: Foot pain is not a normal sign of ageing. If you experience pain, you should seek medical advice.


72 | Live to 100 with Dr hilary Jones

A verruca is a wart that appears on the foot and most commonly affects children and teenagers. They can be caught through skin-to-skin contact and through contaminated surfaces, often in communal areas like swimming pools. Verrucas will normally clear up by themselves; however, they may take a while to disappear as the virus can stay in your system for up to two years. If your verruca is causing you pain or discomfort, there are a number of verruca and wart treatments available in the form of creams and gels. Your GP may also advise cryotherapy, where liquid nitrogen is applied to the wart to freeze and destroy the affected skin cells. Here are some tips to prevent verrucas from developing: ■ Keep feet dry and change socks daily ■ Do not share towels or socks with someone who has a verruca ■ Avoid touching other people’s verrucas ■ Do not scratch or pick the verruca, as it can spread to other body parts


There are more sweat glands in our feet than in any other part of the body. Foot odour is normally caused by sweaty feet and regularly wearing the same shoes. Feet tend to get smelly when our feet sweat, and the sweat that soaks into shoes doesn’t dry properly before they are worn again. To prevent foot odour, avoid wearing the same pair of shoes two days in a row—this will allow time for the shoes to air dry. You may be more susceptible to foot odour if you: ■ Spend a lot of time on your feet ■ Are under a lot of stress ■ Have a fungal infection ■ Suffer from hyperhidrosis (excessive sweating)




aking good care of the feet is something many of us may not make time for in our daily routines. However, because the feet support the rest of the body, neglecting them can lead to bigger problems in the future such as pain and discomfort when walking. To look after the feet and prevent problems developing, you should: ■ Practice good hygiene: Wash and dry your feet thoroughly every evening ■ Wear supportive shoes: Wearing shoes that are too high or too flat can damage the feet. Invest in some well-fitting, supportive shoes

Looking after your feet As you age, your feet do too, so it is important to continue to maintain good foot health. Visiting a podiatrist will help to treat any problems you might have.


Happy, Healthy Feet

Our hard-working feet deserve special care but often they don’t get enough attention. Here are some tips that will make sure you have happy, healthy feet

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T h e Ve r r u c a S o l u t i o n Painless, no surrounding tissue damage Suitable for everyone at all ages Simple treatment, once a day for 6 days

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07/09/2015 11:11

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Top T ps for

Giving Up Smoking There’s never been a better time to give up on smoking. Why? Because today there are plenty of healthier substitutes, new methods, plus more help and support. So, what’s stopping you from giving up right now?


ow many ways are there to give up smoking? Five? Ten? How about 163,839? Yes, it’s true—research carried out by Boots into how people in the UK are giving up these days has shown that as well as the familiar methods, like nicotine chewing gum or just going ‘cold turkey’, there are some more unusual approaches to consider if you’re trying to stub it out. 17 per cent of quitters have found success by spending time in places where smoking isn’t allowed; like churches, theatres, libraries or museums. One in ten have tried or would consider trying to hide cigarettes (in places like the freezer) and 2 per cent would try writing a song about stopping smoking as a motivational tool. But whatever method you choose, it seems as though finding one that suits you is vital. Nikki Shah, Boots pharmacist says: ‘Many people who have successfully given up smoking have told us that one of the most important elements was for them to feel in control of their quitting journey.’ So why not pick one of our favourite methods and see which works for you.

74 | Live to 100 witH Dr Hilary Jones

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COLD TURKEY Going ‘cold turkey’ is the most popular way to quit smoking. It means just stopping without any help from medication, nicotine substitutes or therapy methods. It’s the route chosen by most quitters first time around, but only a small proportion are actually able to kick the habit without help. If you’re going to try this method, check out our motivators below.

E-CIGARETTES Electronic cigarettes—or ‘e-cigarettes’— are becoming increasingly popular as they allow smokers to physically act out their smoking habit without the health implications associated with smoking traditional tobacco. They simply contain nicotine, via an odourless water vapour, and make a great transitional step to help people stop smoking altogether.

NICOTINE SUBSTITUTES To help you ease nicotine cravings while you cut down, or to support you if you’ve

given up completely, there are a range of nicotine substitutes available—from gum and lozenges to patches and inhalators. Try NiQuitin, available from Boots and other pharmacies nationwide.

HYPNOTHERAPY Hypnosis helps some people to stop smoking and works by getting them into a deeply relaxed state where they are open to suggestions that strengthen resolve to quit and increase negative feelings toward cigarettes. You don’t even need to visit a hypnotherapist—try a CD like Stop Smoking (£8.95) from

ACUPUNCTURE Acupuncture can be a helpful complementary therapy if you’re trying hard to quit. The treatment tends to transform the taste of tobacco into a bad experience, which can make stopping easier. It also eases the nervousness and agitation that can make giving up stressful. 

How to do it

© Images: 123RF.COM

If at first you don’t succeed, try, try and try again! Psychologist Dr Funke Baffour has teamed up with NiQuitin to share these motivational tips for people trying to ditch the cigarettes… Identify the emotions Understanding the emotional context of your habit and how this leads to making unhelpful decisions is paramount. For example, do you turn to a cigarette when you’re anxious, or bored? By identifying the emotions, you’ll get a better understanding of the attachment that you have with your habit. ■ Find a replacement habit The reason we gain weight is mostly due to eating more calories than we burn off. Not only will exercise allow you to burn off calories and lose weight, it will also improve your general health. Aim to do between 150 and 300 minutes of moderate exercise a week—the more calories you burn, the more weight you will ultimately lose. ■ Banish excuses The word ‘can’t’ is given a lot of power in reigniting old behaviour and it is easy to go back to old unhealthy habits based on excuses. If you have a goal to cut down from 20 cigarettes a day to five, think about

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which cigarettes during the day are the easiest to give up and start with those. ■ Be patient Research by NiQuitin has found that a third of smokers trying to cut down don’t think they’ve been successful so far—changing unhealthy behaviour can be a long process, and doesn’t happen overnight. ■ Avoid conforming Remember that you’re unique, and your experiences and decisions are unique to you. Don’t feel you need to stick to a habit in order to conform, as you run the risk of leading a life that is not representative of your true identity.


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PRODUCT S FOR A HEALT HY BODY We bring you a selection of products that’ll help you to maintain a healthy body, inside and out REVEAL YOUR EYES TO THE WORLD Sometimes there’s one accessory you might want to leave at home—your glasses. Contact lenses are the ideal solution when you are on that special night out or playing your favourite sport, and they are suitable for 95 per cent of glasses wearers. Go to Boots Opticians to book a free trial, or visit:


BLOOD PRESSURE MONITOR Omron's blood pressure devices help to monitor hypertension—the main risk factor for causing a stroke. Omron’s devices are accurate in monitoring hypertension and detecting irregular heartbeat. The Omron M6 Comfort IT connects to Bi-LINK Online Health Management Platform. Upload your blood pressure data via USB to track, analyse and understand your health. Available at BUY ST



OligoScan is advanced intracellular testing for mineral deficiencies, heavy metals and anti-oxidant levels; involving no injections or blood taking. Clients receive a comprehensive report giving a unique insight into their blood health and recommendations on supplements or treatment such as new IV Infusion Therapy. This is the starting point for a healthier life, inside and out.


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Live to 100


Trion:Z magnetic therapy bracelets feature powerful Colantotte magnets, infused with negative ions to promote improved wellbeing and lifestyle benefits. Their unique polarized technology stimulates and provides beneficial magnetic energy to improve blood circulation, reduce inflammation and decrease muscle discomfort, often caused by lactic acid, to enhance wellbeing. The Ultra Loop is the most powerful bracelet available at only £29.99.

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FonVit® Soluble is a zesty orange flavoured, sugar-free multivitamin and mineral tablet that can be taken once a day. It is suitable for adults and children over 12 years and great for those who find it difficult to swallow capsules or tablets. Available from your pharmacy or for £5.99 at:

Introducing AproDerm® Emollient Cream, suitable for eczema, psoriasis and other dry skin conditions. Many emollients contain ingredients that can irritate your skin such as SLS, parabens, halogens, fragrances and colours. AproDerm® has been specially formulated to be free from these ingredients. Request your free sample from:

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Described as 'fabulously moisturising' by the Sunday Times, Neem Oil Soap gives your skin a welcome break from synthetic detergents often found in shower gels, body washes and handwashes. Prepared exclusively with pure plant oils to relieve skin that feels dry and itchy.

The secret to the success of My Trusty®s family skincare lies in the skin nourishing effects of sunflower oil, offering a healthy, natural way to transform the condition of your skin. After just a few applications, even the driest skin feels rejuvenated and soft to the touch. Winner of four prestigious awards, My Trusty® represents NHS innovation at its best.



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This fantastic product offers a greener, more humble alternative to the conventional toothbrush. The handle is beautifully crafted from 100 percent biodegradable bamboo, featuring an ergonomic and non–slip grip and a sleek, timeless design. The bristles, made from nylon-6, are verified free from BPA toxin (bisphenol A) and the entire product is delivered in packaging made completely from recycled materials.

Tonic Weight Loss Surgery are experts in the field of Weight Loss and Weight Loss Surgery, with many years experience and clinics situated across the UK, including Birmingham, Cardiff, Derby, Leeds, Leicester, London and Nottingham. With their simple philosophy, Tonic will teach you how to 'eat to live, not live to eat’.

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Premium pure Shea Butter is ideal for every family’s skin problems. SheaSalve is suitable for all skin types and can be used to treat nappy rash, cradle cap, sunburn or dry patches. It can also help with split ends, brittle nails, shaving rash and minor cuts and burns.



Bepanthen Stretch Mark Cream is packed with nourishing ingredients that help to keep the skin soft, supple and elastic— reducing the development of stretch marks during pregnancy. The kind-to-skin formula is hypoallergenic, free from preservatives and dermatologically tested to gently care for mum-tobe’s delicate skin as her baby grows. T B U Y 2

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SUCCESSFUL WEIGHT LOSS SURGERY The key to the success of Tonic Weight Loss Surgery is a combination of the highly skilled and dedicated team, along with a customer service ethos that offers patients the most effective solution to their needs, from the very beginning of their weight loss journey. Tonic Weight Loss Surgery work in partnership with patients and offer a paramount aftercare service. For more information, visit:


24/11/2015 16:05


RESPECTUS – Private, Live-In Care At Its Best


THE BENEFITS OF HAVING CARE AT HOME » » » » » » » » » » » »

Reduce the amount of time spent in hospital, and the likelihood of being readmitted. Safety: many risks, such as infection, are eliminated or minimized when care is given at home. Avoid the move to a long-term care facility or nursing home. It is more comfortable and familiar at home. Keep in touch with family and friends and enjoy their support. Be more involved with treatment decisions with input from family members. Enjoy a higher level of personal independence. Experience a higher morale when healing at home. Eat favourite dishes cooked the right way. Freedom to be driven wherever and whenever. People recover more quickly when at home. Home care keeps families together. This is particularly important in times of illness. The ties of responsibility and caring can be severed by hospitalisation.

Most people prefer to stay in their own home until assistance is needed, such as getting in and out of bed, washing and bathing, preparing meals, shopping or cleaning. The following Case Study demonstrates some of the benefits and challenges that occur and how they were addressed.

On discharge from hospital, Mr Williams needed a full-time carer in addition to Mrs Williams. With advanced mixed dementia – Alzheimer’s and Vascular Dementia – Mr Williams would sometimes become very frustrated, angry and violent. Our Personal Assistant, Jamie, got to know Mr Williams and was able to help him cope with these episodes, using Specal, a dementia treatment approach. Along with a combination of favourite music and getting out, Jamie’s sensitive and mature approach created the right conditions for trust to develop. This meant Mrs Williams could take a week’s respite, the first in many years. Pursuing Mr Williams’ interest in cars, flying and history, Jamie takes him to museums of aviation and motorsport; he checks the Internet for suitable outings or upcoming events, and drives him to still-remembered, favourite places from his past. These pastimes are not only enjoyable for both Mr Williams and Jamie, but also allow Mrs Williams more time to fulfil her business and charity commitments. (Names have been changed to maintain privacy.) It’s nice to know someone’s there. It can make a big difference. When living alone, social interaction can become very important and helps prevent feelings of isolation and depression. Whether someone needs a little fun or maybe just help with housekeeping and running errands, RESPECTUS can make a difference. Personal Assistants are chosen for their natural aptitude for the care and understanding of someone in need, for their pleasant disposition, empathy and desire to help. The RESPECTUS key areas of expertise are dementia, epilepsy and the psychology and well being of the elderly. Call Andrew for a FREE assessment on 0208 960 9711

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New Superkalimagik Calming Cough Suspension is a safe, gentle way to soothe away your child’s tickly cough this winter. Based on natural ingredients like honey, glycerol and lemon oil—with no added sugar or active pharmaceuticals—it tastes great and is suitable for children over the age of one. superkalimagik BUY 2 ST




Live to 100


Many people are not fully aware of the specific foods they are intolerant to, but they know they have symptoms such as indigestion, wind and bloating. Digest Spectrum provides multiple food intolerance support for gluten, phenol, lactose and casein. It’s a great plantbased digestive enzyme product for the entire family; gentle enough to be used by children and elderly.







Circulation problems and diabetes can cause wounds to heal slowly, as the blood supply is unable to meet the oxygen demands required for the healing process. Granulox® haemoglobin spray speeds healing as it is able to facilitate oxygen diffusion and increase oxygen in the wound bed. The spray achieves healing in nearly all patients that suffer from slow healing wounds such as foot and leg ulcers. To learn more, visit:

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True Simplicity and ease of use in one quality device—ideal for Type 2 diabetes. The Contour TS blood glucose meter features: • Simple on-screen messages • 5 second test countdown • Easy-to-see test strip port • Simple two button navigation • Uses Contour TS test strips, meeting ISO 15197:2013 accuracy standards

CONTOUR NEXT USB BLOOD GLUCOSE METER It’s not big, just clever. Perfect for both Type 1 and Type 2 insulin users, the Contour NEXT USB blood glucose meter features: • 2,000 entry memory - store up to three months of your results and view trends, which is suitable for drivers • Option to log carbs and insulin units • Uses Contour NEXT test strips to deliver accuracy beyond ISO 15197:2013 accuracy standards

BACTERIA KILLER Low temperature machine washes do not kill bacteria. Hyperion L is designed to kill bacteria in soiled or infected clothing. Just add to the rinse cycle (like conditioner) and rest assured your laundry will be spotless. hyperionbiotech. com/products/hyperion-L

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ODOUR PROTECTION Foot odour is the result of bacterial sweat breakdown within the shoe. Foot hygiene is important but does not solve the problem within the shoe. Treat the shoe with Hyperion F to kill the bacteria and provide longterm protection against odours. hyperion-F


24/11/2015 16:05



Winter Warmers Keep yourself healthy and nourished through the cold winter months with our Great British comfort food recipes—whilst avoiding the dreaded winter weight gain When it’s drab and dreary outdoors, it can be all too tempting to reach for the chocolate biscuit tin. Before you indulge in fatty, sugary comfort foods, try one of these delicious and satisfying winter warmer recipes.

INGREDIENTS 1 tbsp. olive oil

Low in fat, high in iron and vitamin C, 3 of your 5 a day and ready in twenty minutes—the perfect stir fry. The beauty of a stir-fry is you can add whatever vegetables suit your taste buds.

Sirloin steaks, trimmed of fat and thinly sliced 1 head broccoli, cut into small florets 2 garlic cloves, sliced 3 pak choi, leaves separated and cut into quarters 4 tbsp. hoisin sauce


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METHOD Heat the oil in a large wok or deep frying pan, then sizzle beef strips for 3-4 minus until browned. Remove and set aside. Toss the broccoli and garlic into the wok with a splash of water, and then fry over a high heat for 4-5 minutes until starting to soften. Add the peas, spring onions and pak choi, then stir-fry for another 2-3 minutes, and then stir in the hoisin sauce and beef. Heat through quickly, adding a touch of water if it seems a little dry. Accompany with brown rice or courgette noodles.

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Get the family together for a classic roast chicken dinner with lemon, fresh herbs and veg. Easy to cook, even for roast dinner beginners, and packed full of nutrients.

METHOD INGREDIENTS 1 large chicken 2 medium onions 2 carrots 2 celery sticks 1 bulb garlic Olive oil Sea salt Freshly ground black pepper 1 lemon

TO COOK: Place the chicken on top of the vegetables in the roasting tray and put in your preheated oven. Turn the heat down immediately to 200°C and cook for 1 hour and 20 minutes. If you’re also cooking roast potatoes and vegetables, place them in the oven for the last 45 minutes of cooking. Baste the chicken halfway through cooking and if veg looks dry, add a splash of water to the tray to prevent burning. When cooked, take the tray out of the oven and transfer the chicken to a board to rest for 15 minutes or so. Cover with a layer of tinfoil and a tea towel and put aside.

© Images: 123RF.COM

1 small bunch fresh thyme, rosemary or sage

TO PREPARE: Take the chicken out of the fridge 30mins before going into the oven. Preheat oven to 240°C. Wash and roughly chop the vegetables (no need to peel them as there are nutrients in the vegetable skin, such as fiber). Break the garlic bulb into cloves, also leaving them unpeeled. Place all veg and garlic into middle of large roasting tray and pour with olive oil. Drizzle chicken with olive oil, and season with salt and pepper according to taste. Carefully prick the lemon all over, using the tip of a sharp knife. Put the lemon inside the chicken’s cavity, along with the herbs.

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INGREDIENTS ½ tbsp. olive oil 1 medium onion, sliced 2 small carrots, sliced 3 celery sticks, sliced

A winter staple, perfect for warming you up in the cold weather. The tinned variety can also be loaded with sugar and salt, so by making your own you know exactly what’s going in. Try this hearty vegetable soup: packed with tomatoes, celery, carrots and beans, this tasty dish helps you reach your five-a-day, and ideal for vegetarians.

1 tin chopped tomatoes 80g green beans 1 ½ tbsp. tomato puree 1 leek, sliced 80g frozen peas 50g dried pasta 1 litre boiling water Pepper and herbs to taste


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METHOD Heat the oil in a large frying pan. Add the onions, carrots, leeks and celery, then fry until sizzling. Lower the heat and cook gently for five minutes, stirring if necessary. Add the tin of tomatoes, water, tomato puree, green beans and frozen peas. Raise the heat to maximum. Bring to the boil, then add pasta, herbs and pepper. Lower the heat and simmer for 15 minutes (or until pasta is cooked). Stir frequently to make sure the pasta doesn’t stick.

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INGREDIENTS FOR THE BROWNIES: 300g blanched almonds (230g pulsed into coarse flour) 70g chopped to add at the end 7 tbsp. raw cacao powder

Satisfy your sweet tooth in a healthy way without sacrificing taste. These decadent chocolate brownies have refreshingly sweet hints of orange. As there’s no cooking involved, they’re very easy to make.

200g soft medjool dates 75g maple syrup Zest of 2 medium oranges Sea salt FOR THE FROSTING: 85g almond butter 40g coconut oil © Images: 123RF.COM

35g date syrup 2 tbsp. raw cacao powder 1 orange zest

METHOD Pulse first set of almonds into a coarse flour in food processor. Add all other ingredients to food processor and mix well. Add in the rest of the almonds at the end and pulse until chipped. Spread the mixture into a brownie tin. Blend all frosting ingredients together until smooth, then spread over the mixture and leave to set for 2-3 hours. Once set, cut into squares and serve. 

½ cup of fresh orange juice

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25/11/2015 09:43

Food & SupplementS

Superfoods The Super Six We take a look at the top rated superfoods to see if they deserve their ‘super’ title


any foods have been labeled a ‘superfood’, and no self-respecting health fanatic will go a day without consuming at least one. But what makes these foods so super? Is there actually any health benefit to this trend?

What is a super food? A superfood is considered to be a nutrient rich food, which is especially beneficial to health and wellbeing. However, there are no set criteria for determining what is and what isn’t a superfood.

‘Superfoods don’t have their own food group,’ says Despina Hyde, a registered dietician with the weight management program at New York University’s Langone Medical Center. ‘I think it’s more of a marketing term for foods that have health benefits.’ Consuming foods that are packed with nutrients is always beneficial, but the key to a healthy diet is to consume a variety of nutritious foods in the right quantities. However, some superfoods have specific nutrients that are thought to help with specific health complaints. Let’s look at the top six.

1. Kale

Kale lives up to the superfood hype (as do most dark, leafy greens: Swiss chard, collards, spinach and broccoli). It contains a phytonutrient that appears to lessen the occurrence of a wide range of cancers, including breast and ovarian. Though scientists are still studying why this happens, it’s thought that the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances. Phytonutrients are plant-derived compounds associated with positive health benefits.

Rich in vitamins, soluble fiber and phytochemicals, this North American fruit is often considered the granddad of the superfoods. A high intake of phytochemicals is thought to reduce the risk of certain heart conditions in young women, and the antioxidants in these berries may reduce the effects of age-related conditions such as Alzheimer’s or dementia (see pp. 96-97). Alison Hornby, a dietician and British Dietetic Association (BDA) spokesperson says that while research on the health claims of blueberries is inconclusive, they are still a top choice as one of your five a day as they’re low in calories and high in nutrients.

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2. Blueberries

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3. Black beans

A cup of black beans holds a hefty 15 grams of protein––perfect if you’re watching your weight, as protein will keep you fuller for longer. Unlike some high protein meats, black beans contain none of the artery-clogging saturated fat found in certain cuts. They’re full of fiber, antioxidants and energy-boosting iron.

5. Garlic 4. Salmon

Garlic contains vitamins C and B6, manganese, selenium and other antioxidants. Evidence-based research suggests that garlic may be effective against high blood pressure, cardiovascular disease, cholesterol and some cancers. Alison Hornby, a dietitian and BDA spokesperson, says: ‘Garlic is particularly useful in cooking as it provides an alternative to salt in adding flavor to meals, along with lemon juice, chili, herbs and spices. Eating less salt is important for avoiding high blood pressure.’

Salmon is a rich source of selenium, which helps prevent cell damage, and several B vitamins. However, what really makes this food super is that salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may reduce cancer risk. Studies have found that eating oily fish can lower blood pressure and reduce risk of cardiovascular disease. The evidence is strong enough to warrant a government recommendation to eat two portions of fish a week.

6. Green Tea FOOD FOR THOUGHT ‘No food, including those labeled “superfoods” can compensate for unhealthy eating’, states Alison Hornby, a dietitian and spokesperson for the British Dietetic Association, ‘If people mistakenly believe they can “undo” the damage caused by unhealthy foods by eating a superfood, they may continue making routine choices that are unhealthy and increase their risk of long-term illness.’

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Although not a food, green tea is still considered a superfood. A staple in traditional Chinese medicine for centuries, used to treat everything from headaches to depression. Green tea contains B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium, caffeine and other antioxidants. It’s thought that green tea can aid weight loss as the antioxidants, catechins and caffeine in green tea may help the body burn more calories, but this has not been proved. Claims that green tea can cut cholesterol and prevent Alzheimer’s have also not been proven, but as green tea acts as a diuretic and contributes to your daily fluid intake, tea drinkers can continue to enjoy the drink.


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Super Juicer If you’re unsure how to incorporate superfoods into your diet, juicing is an excellent choice. Below are some delicious recipes, as well as some insights into the nutritional benefits of juicing

Mango, Pineapple & Kale juice

Ingredients: Handful of kale (3-4 large leaves), ribs removed 1 mango 1 cup fresh pineapple (chopped) Method: Peel and chop mango before juicing. Begin juicing with kale, followed by pineapple and mango.

Cleansing Green juice

Ingredients: 2 handfuls of kale, ribs removed 1 green apple ½ cucumber ½ lemon Handful of parsley Method: Remove peel from lemon and process all ingredients through juicer. 86 | LIVE TO 100 WITH DR HILARY JONES

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Berry juice

Ingredients: 200g strawberries 200g blueberries 150g raspberries 1 apple Method: Core apple. Juice all ingredients and serve.

Blueberry Power juice

Ingredients: 200g blueberries 1 large apple 1 cucumber ¼ medium red cabbage Method: Core apple and cut into eights. Slice red cabbage. Starting with cabbage, process ingredients through juicer as follows: cucumber, blueberries and apple.

COLD PRESS JUICING: THE WAY FORWARD IN HEALTHY LIVING Juicing with a cold press slow juicer preserves more enzymes and nutrients due to its crushing action, compared to the less-effective spinning juicers. The ease of slow juicing means it can be incorporated into everyone’s lifestyle as part of a well balanced diet.

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f you struggle to eat the recommended ‘five a day’ fruit and vegetables, juicing can help. Not only will you add a wider variety of fruit and vegetables to your diet, it’s also thought juicing can help your body absorb the nutrients from vegetables. Try replacing your morning coffee with a cold-pressed juice for a natural energy boost. Homemade juices are also better than buying commercially produced juices, as the latter are likely to contain added sugars. It’s also recommended to make only as much juice as you can drink at one time, as fresh juice can develop harmful bacteria if kept for too long. Why not experiment with different fruit and vegetables to find your perfect juice? But in the meantime, here’s a selection of juices to get you started.

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Probiotics Supplements Are the health benefits of ‘good bacteria’ really to be believed? Should our diets contain probiotics or prebiotics? We provide the latest insights into this controversial sector

WHERE CAN I FIND THEM? Many types of bacteria are classified as probiotics, which can all have different benefits but most come from two groups. These are: Lactobacillus acidophilus: the most common probiotic, which is found in yogurt and other fermented foods. It can be helpful for those suffering with diarrhoea, or who can’t easily digest lactose. Bifodobacterium: can be found in some dairy products, and is thought to ease symptoms of irritable bowel syndrome.

PROBIOTIC PROBLEMS Probiotics are regulated as a food product, not as a medicine. This means that they won’t undergo the same rigorous testing and approval process that medicines go through, meaning the companies producing these probiotics don’t need to prove that their 88 | LIVE TO 100 WITH DR HILARY JONES

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products are safe, or prove any of the health benefits claimed. Some marketing material may state that people need to rebalance their gut bacteria, but there is no reason for healthy people to do this. Different probiotic strains can also have different effects on the body—don’t assume that the benefits seen with one strain will be replicated by other similar strains. Despite this, there are very few side effects from including probiotics in your diet, so most healthy adults are able to safely add probiotic foods and supplements to their diet. A few mild side effects might include gas, bloating, upset stomach and diarrohea for the first few days after being introduced into your diet. However, they can trigger allergic reactions in some adults, so it’s best to check with your doctor before introducing probiotics into your diet.

What are prebiotics? Prebiotics are carbohydrates that 'friendly' gut bacteria feed on. They can be found in onions, garlic (see ‘Superfoods’, p.84), artichoke, chicory, bananas and tomatoes. Prebiotics reach the gut relatively unchanged, as the body cannot digest them. It’s thought that eating prebiotics causes more protective bacteria to grow in the gut.

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robiotics are live yeasts and bacteria that are beneficial for your health, particularly your digestive system. There are various negative connotations related to bacteria, but your body is already full of these microorganisms—both good and bad. Probiotics are a type of bacteria, and are considered ‘good’ or ‘friendly’ bacteria as they help to keep your gut healthy by restoring the natural balance of bacteria, especially if the bacteria have been disturbed.

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Essentially, probiotics help to move food through your gut—aiding digestion and providing protection from harmful bacteria. Although further research is required, there’s promising evidence that probiotics can assist with a number of health complaints, including:

There’s a vast difference between pharmaceutical-grade probiotics that show potential in clinical trials and the 'probiotic' yogurts and supplements sold in shops, which may not live up to advertising claims. The NHS explains that probiotics can’t help with:

• Antibiotic-associated diarrhoea: Antibiotics can destroy the protective gut bacteria, which results in diarrhoea: probiotics are thought to directly kill, or inhibit the growth of harmful bacteria, stopping them producing toxic substances, which make us unwell.

• Boosting immunity: Up until 2010, the probiotic food industry claimed that their yogurts 'boost your immune system.' These claims can no longer be made, as there’s a lack of evidence for the supposed benefits, and some probiotic supplements have no effect on antibody levels.

• Irritable bowel syndrome (IBS): Probiotics may help to reduce bloating and flatulence in some people suffering with IBS, and can assist with providing pain relief.

• Eczema: There’s no evidence to support claims that probiotics can help prevent and treat eczema in children. A 2008 Cochrane review found that probiotics do not reduce symptoms such as itching, or change the severity of the eczema.

• Necrotising enterocolitis (NEC): Premature babies are at risk of this serious condition, which is caused by the tissues in a baby’s gut becoming inflamed and starting to die. Probiotics are thought to reduce the likelihood of premature babies contracting NEC. • Persistent diarrhoea: Evidence suggests that probiotics can shorten the period of persistent diarrhoea (by approximately one day). The strain of bacteria Lactobaciullus rhamnosus GG can help children with gastroenteritis caused by a rotavirus, and can help those suffering with traveller’s diarrhoea.

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• Vaginal conditions (bacterial vaginosis, thrush): Larger, higher quality studies are needed to confirm the benefits of probiotics for the treatment of vaginal conditions. There is currently no supporting evidence that taking probiotics (with antibiotics) will provide any extra health benefits. • Inflammatory bowel disease: There’s a lack of concrete evidence regarding the effectiveness of using probiotics to relieve the symptoms of Crohn’s disease or ulcerative colitis. A great deal of research is required in this area. 

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ARE YOU READY FOR A LIFE CHANGING EXPERIENCE? Realise the promise of personalised nutrition because you are unique

INTRODUCING SWAMI EXPRESS It's been called "Revolutionary". Some say it's, "life changing". The only dietary program on the market that captures your genetic information, biometric markers, and health history, then performs over twelve million calculations to determine a nutritional program that is completely unique to you. SWAMI GenoType, is a sophisticated collection of diet analysis and reporting software written by Dr. Peter D'Adamo, a world-renowned expert in nutrition and genomics, and developer of The Blood Type Diet and The GenoType Diet Systems.

Turn off the bad genes, turn on the good ones. Your genes are not just the "hand" you were dealt. You can change the way your genes are expressed - in the same way you can affect light in a room by turning a switch on or off. The GenoType Diet uses the new science of epigenetics, which shows how environmental factors - including diet - allow you to change your genetic destiny. Your health risks, weight, and life span can all be improved when you live according to your GenoType.

With your SWAMI XP2 program, you'll receive a customised 50-page book containing your GATHERER prescription for optimal health. USE YOUR PERSONALISED PLAN TO: Enhance your performance in sports


Weight loss - Get off the dieting roller coaster by identifying the foods that are right for you.






Digestive concerns - Selects foods which are best for your physiology. Hormonal balance - Recommends foods that aid in hormonal balance. Inflammatory conditions - Identifies key foods that work with your body. Immune conditions - Food is the most important influence on your digestive tract.

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SWAMi testing is now available To find out more or to book a SWAMI consultation contact : Wendy Richards Tel : 01778 423207 Email :

09/09/2015 14:15

Diet insights


The number of diets readily available to us can be overwhelming—from low-carb and high-protein eating plans, to bespoke diets based on blood type, genotype and body shape. We look into what makes an effective diet

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STAY ALERT IdrinQ is a unique and patented brain nutrition drink composed of natural vitamins and amino acids, which help break up glucose in the cells and improve blood flow. The formula keeps you alert and focused without increasing heart rate or elevating blood pressure. It is also thought to help physical performance, mental capacity and increase creativity. A good alternative to conventional energy drinks, IdrinQ does not contain caffeine or any artificial sweeteners, colourings or preservatives. The beverage has been developed in line with the latest discoveries in the field of nutritional biology. © Images: 123RF.COM


ave you ever wondered why some people are more susceptible to weight gain despite eating well and exercising, whilst others seem to remain slim with minimal effort? Many experts believe that this is due to our genetic makeup. This has resulted in a number of diets designed specifically for our unique body-types. One example is the blood type diet; based on the theory that your blood group determines how your body deals with different nutrients and digestive enzymes. The blood type diet is a firm favourite among many celebrities who rave about the results, but there is currently not enough evidence to support the claimed benefits. Personalised diet plans, however, are thought to have a positive effect on weight loss. This is because everyone has a different goal, different tastes and different abilities. Fad diets are usually difficult to maintain, and many will regain weight once the diet is completed. The aim should be to nourish your body by continuously eating a balanced, healthy diet—so that healthy eating becomes embedded in your daily routine. It’s a good idea to speak to your doctor before embarking on any strict diet plan, as your doctor can offer advice or refer you to a registered nutritionist. Each person’s body reacts differently to certain foods, with a number of influencing factors. Many people suffer from dietary issues such as lactose intolerance or gluten sensitivity, meaning they may need to avoid particular foods. Lifestyle also plays an important part—marathon runners will need to eat differently to body builders. With this in mind, a ‘one size fits all’ diet is a diet unlikely to be effective for all; but what is possible is to maintain a healthy, well-balanced diet with an active lifestyle.

For more information or to try IdrinQ, visit:

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Eat Your Medicine A healthy diet should always be your aim, because the foods you eat will have a powerful influence on your wellbeing. There are certain diet adjustments that may help with specific health complaints and conditions

If you suffer from diabetes, maintaining a healthy diet is crucial for managing blood glucose levels. If you have type 2 diabetes, diet and exercise can help keep your blood glucose at a healthy level without the need for other types of treatment.  Increase consumption of high fibre foods: wholegrain bread, cereals, beans, lentils, fruits and vegetables  Choose foods that are low in fat: use low fat spreads and vegetable oil instead of butter or coconut oil  Choose skimmed and semiskimmed milk, and low-fat yogurts  Eat fish and lean meat (chicken, turkey) rather than fatty or processed meat (sausages, burgers)  Grill, bake, poach or steam food instead of frying or roasting  Avoid high fat foods: mayonnaise, chips, crisps, pasties, poppadums and samosas  Eat fruit and unsalted yogurts as snacks, instead of cakes, biscuits and crisps


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High blood pressure, or hypertension, can be responsible for heart attacks or strokes. Known as ‘the silent killer’ due to its lack of symptoms, the only way of knowing if you’re at risk is to have your blood pressure measured.  Cut down on salt: eat less than 6g of salt a day (about a teaspoonful)  Eat a low fat diet  Include plenty of fibre: wholegrain rice, bread and pasta  Eat five 80g portions of fruit and vegetables every day  Reduce alcohol intake: men should not regularly drink more than three to four units a day, women should not drink more than two to three units a day  Cut down on caffeine: aim to reduce caffeine intake, having no more than three caffeine-rich drinks a day  Quit smoking


Not only does suffering from depression affect your day-to-day life, it can also alter your appetite. Some sufferers have no desire to eat, and are at risk of being underweight. Others can find comfort in food and put on excess weight. Both of these outcomes can cause deeper depression if the sufferer is unhappy with their body image, so it is vital to eat healthily and regularly.  Include plenty of starchy foods: wholegrain rice and pasta  Plenty of fruit and vegetables  Eat three meals a day at similar times: breakfast, lunch and dinner  Snack healthily: fruit, nuts and low-fat yogurts are good choices  Keep hydrated: aim to drink 1.2 litres of fluid a day, as even mild dehydration can affect mood  Include some protein at every meal: meat, fish, eggs, milk, cheese, lentils and beans are good sources  Cook from scratch: not only is this beneficial for health, but this can also create a sense of accomplishment

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SUPPLEMENTING YOUR HEALT H Our selection of health conscious snacks, products and supplements



Live to 100






IdrinQ is a brain nutrition drink that helps to keep you alert and focused. The new formula includes natural vitamins and amino acids, and does not contain any stimulants that increase heart rate or elevate blood pressure. IdrinQ has been developed in line with the latest discoveries in the field of nutritional biology and has been patented worldwide.



Just as foods have the power to heal or harm your body, so do vitamins and nutritional supplements. Dr. D’Adamo’s innovative support formulas were developed to specifically address the unique nutritional needs of each blood type.



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Conscious Chocolate would like to introduce their new 15g mini bar— the perfect little snack. Available in five flavours: Lions Raw, Mint Hint, Goji and Coconut, Essential Orange and Dark Side.

HEALTHY CHOCOLATE Why not indulge in the healthy kind of chocolate? Conscious Chocolate’s Original Range has a flavour to suit every palate and most dietary needs.


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Slow juicers have always had one downfall: a small feeding chute. This means all fruits, vegetables and other ingredients must be chopped before juicing. However, the Optimum 600 is designed to reduce clogging and juice whole fruits and vegetables within seconds. Now you can finally enjoy the benefits of a slow juicer without having to chop all ingredients.

A traditional herbal medicine used to relieve backache, rheumatic or muscular pains, as well as general aches and pains (based on long-standing use). First Traditional Chinese medicine, as approved by the UK Medicines Agency, is available without prescription for £19.99 at BUY BE


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TREATING IBS Evidence has shown a link between an imbalance in gut bacteria and IBS. Alflorex® is a food supplement containing the PrecisionBiotic® 35624™ culture, which has been clinically studied in IBS patients and shown to reduce symptoms such as abdominal discomfort, gas, and bloating. Alflorex® is the only product in the UK that contains this unique 35624™ culture.

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L at e r i n L i f e


Dealing with


According to the Alzheimer’s Society, one in three people over the age of 65 will develop dementia. So what exactly is dementia? Can it be prevented? And how can we help those diagnosed with the condition?

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ementia relates to deterioration of the brain that affects a person’s mental ability, causing forgetfulness, disorientation and mood changes. In more advanced stages the condition can affect physical ability, causing sufferers to become slower in their movements and struggle with everyday necessities, such as eating, and can sometimes become incontinent.

Cause Onset of dementia occurs when brain cells begin to degenerate at a faster rate than they would in the normal ageing process. Although many people are not aware, there are different variations of the syndrome, each with slightly different characteristics and causes.

Alzheimer’s Alzheimer’s affects around 500,000 people in the UK. It develops when the brain shrinks due to loss of brain cells. People with Alzheimer’s brains have irregular amounts of protein, fibres and a chemical known as acetylcholine, which damage the parts of the brain responsible for processing thoughts and memory. People who have suffered with severe head injuries or whiplash are thought to be at higher risk of developing Alzheimer’s.

Vascular Dementia

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Vascular dementia develops when blood supply to the brain is restricted and brain cells die, resulting in brain damage. This type of brain damage is often associated with strokes as the brain’s blood supply can be interrupted rapidly. Although it is not directly linked to vascular dementia, if you have suffered a stroke you may be at higher risk of developing the condition.

Dementia with Lewy bodies Lewy bodies refer to small lumps of protein that form inside brain cells. It is thought that Lewy bodies prevent brain messenger chemicals dopamine and

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acetylcholine from sending information between brain cells. As a result, a person’s memory, learning ability, mood and attention can be affected. Dementia with Lewy bodies is related to Parkinson’s disease, which means sufferers can develop the physical symptoms of Parkinson’s such as shaking, muscle weakness and impaired movement.

Frontotemporal dementia Frontotemporal dementia is a rare form of dementia, and mostly affects people under the age of 65. It is caused when shrinking and damage in two areas of the brain occurs. People with frontotemporal dementia may experience a change in character or behaviour, such as acting inappropriately in social situations. In up to 40 per cent of cases, this form of dementia is linked to a genetic mutation passed down through family and can also be associated with motor neurone disease.

Prevention Leading a healthy lifestyle can minimise your chances of developing dementia. Maintaining a balanced diet, staying active, quitting smoking and drinking less alcohol can reduce the risk. High blood pressure (linked to too much salt) and high cholesterol are known to increase the risk of certain kinds of dementia.

Symptoms The most common symptoms of dementia are: ■ Depression ■ Difficulty concentrating or organising ■ Episodes of mental confusion ■ Memory loss, particularly of recent events ■ Mood swings or personality changes ■ Difficulty speaking coherently 

Helping someone with dementia If a loved one is suffering with dementia, you may find yourself having to do more for them as their mental and physical abilities worsen. Living with dementia can be extremely stressful for the individual, as they are often aware of their forgetfulness and clumsiness. You may also find your loved one becoming upset and frustrated as their abilities deteriorate. The best way to support a dementia patient in the early stages is to help them to maintain a sense of worth by implementing daily routines and encouraging them to continue their previous hobbies and interests—even if it means you have to help them. It is also important that you remain calm in any stressful situations or episodes of behavioural changes. If your loved one senses you getting stressed or frustrated, this will make them feel the same. Live to 100 with Dr hilary Jones | 99

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Your Health Why are heart attacks more common in winter? Dr Hilary answers the question and delivers advice on how to keep your heart healthy as the temperature drops


It’s important to note that a combination of symptoms can determine whether the person is having a heart attack, and not the severity of the chest pain. • An overwhelming feeling of anxiety • Chest pain—the chest feels like it is being pressed by a heavy object • Feeling weak/lightheaded • Pain radiating from the chest to the jaw, neck, arms and back • Shortness of breath

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eart attacks are more common in the winter, mainly due to the cold snaps causing an increase in blood pressure and therefore putting more strain on the heart. As the temperatures outside drop, the cold air causes blood vessels to constrict as the body tries to combat heat loss. This narrowing of the vessels is what raises your blood pressure, and can reduce the flow of oxygen to the heart. Your body has to work a lot harder to maintain body heat, which also puts added pressure on your heart. Heart attacks are more common in those over 45 years of age with men being more likely to have a heart attack than women. The British Heart Foundation estimates that around 50,000 men and 32,000 women have a heart attack each year in England. Exercise is essential for keeping your heart healthy, but even the most dedicated fitness enthusiast may be discouraged in the winter months, which can also contribute to why heart attacks are more likely in the winter. Outdoor activities such as walking, gardening or running can be dangerous to those at risk of heart attacks in icy weather, so winter is the ideal time to try a new indoor activity, such as Pilates, yoga, dancing or badminton.


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Prevention is key in the cold winter months, so ensure you are always wearing appropriate clothing when braving the elements. Wrapping up warm, wearing windproof and waterproof clothing can help keep your heart healthy. Wrap your scarf around your mouth and nose to warm up the cold air before you breathe it in. Keep warm in your home too by ensuring the main rooms you use are kept at 21°C and use hot water bottles and/or electric blankets to keep warm in bed. However, keeping your body covered up when outdoors lessens your skins exposure to UV rays, which aid the body’s production of vitamin D—a vital vitamin for the arteries, preventing inflammation and improving their function. ‘In the winter, traditionally, your days are shortened. You have less sun so less production of vitamin D’, according to Dr Samin Sharma, Director of Clinical and Interventional Cardiology at The Mount Sinai Hospital in New York. To up your vitamin D intake in the winter, include plenty of fish oils, fatty fish (such as salmon), mushrooms, cheese and eggs in your diet.  102 | LIVE TO 100 WITH DR HILARY JONES

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Heart attacks occur 53 per cent more in winter than in summer, with twice as many heart attacks in January than in July.


There are five main steps you can take to reduce your risk of having a heart attack: • Eat a low-fat, high fibre diet, including plenty of fresh fruit and vegetables • Keep warm – wear appropriate clothing and keep your home warm • Moderate your alcohol consumption • Quit smoking • Regular exercise

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Many people are helped by acupuncture every year. The most up-to-date and safe way is through western evidencebased acupuncture by a qualified health professional. The AACP, as the largest acupuncture organisation in the UK, represents Chartered Physiotherapists who are qualified to use acupuncture as part of their treatments. By managing a patient’s pain, acupuncture often enhances physiotherapy treatments, such as exercise, therefore aiding recovery.

Acupuncture is supported by scientific research and clinical evidence and may benefit a range of conditions* Low Back Pain

Osteoarthritis Tension-type Headaches Migraines Anxiety Symptoms of Cancer

Your local AACP acupuncture physiotherapist can be found by visiting *references on file at AACP

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Explained The practice of acupuncture is not a new therapy—it’s been used since the early seventeenth century. This ancient Chinese practice involves fine needles being inserted at certain sites of the body to improve health. We investigate how and where acupuncture can help promote well-being from head to toe

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Acupuncture: A safe and clinicallyevident way to treat pain Most people have heard of Acupuncture, many know that it involves needles and that its origins come from Traditional Chinese Medicine (TCM). But how exactly does Acupuncture work and who can provide it? Acupuncture is one of many techniques used within physiotherapy as part of the treatment of pain and inflammation. Acupuncture can safely reduce pain by stimulating the brain and spinal cord to produce natural pain-relieving chemicals such as endorphins, melatonin (which promotes sleep) and serotonin (to promote well-being). By managing a patient’s pain, acupuncture often enhances physiotherapy treatments, such as exercise, therefore aiding recovery. While Acupuncture forms part of TCM, it is now being supported by a growing body of up-to-date scientific research and clinical evidence. For example it is now recognised that acupuncture can help tension-type headaches, migraines and lower back pain, especially when it is used in conjunction with other physiotherapy treatments. This is evident in the recommendation by the National Institute for Health and Care Excellence (NICE) that acupuncture should be available as a cost-effective short-term treatment for persistent non-specific low back pain (source: NICE 2009). As the largest acupuncture organisation in the UK, the AACP represents Chartered Physiotherapists who are qualified to use acupuncture as part of their treatments. AACP members are highly trained practitioners who must obtain a three or four-year degree in Western medicine, as well as 12 months of practice, before embarking on acupuncture training at a postgraduate level. They are then required to maintain continuing professional development throughout their active career. Acupuncture combined with physiotherapy is widely accepted within both the National Health Service (NHS) and private practice. Your local AACP acupuncturephysiotherapist can be found by visiting

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Benefits of Acupuncture Brain

It’s thought that acupuncture stimulates the release of the body’s own painkillers, such as endorphins, resulting in peripheral nerves preventing pain signals travelling through the spinal cord.


By regulating acid secretion and speeding up digestion, acupuncture is thought to help treat acid reflux disease and sooth heartburn.


20 sessions of electro-acupuncture, where a small electric current is applied to the needles, can reduce the number of monthly migraines within four weeks of treatment. Regular acupuncture can also assist with tension-type headaches.


Acupuncture sessions are thought to help treat depression within three months— comparable with results from counseling. This is thought to be due to the regulation of neuro-transmitters in the brain.


Not only can regular sessions decrease stress levels, acupuncture can also help to lower blood pressure with long-lasting results in many cases.


© Images: 123RF.COM

By helping to regulate body temperature, acupuncture can ease the severity and frequency of hot flushes for up to three months after treatment.


Thought to be especially effective for lower back pain, five weeks of bi-weekly needling has been found to relieve back pain and discomfort for up to six months.

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Crowning Glory Because our hair is an important part of our personal identity, many find it distressing when they lose their hair or start to go grey. We share expert advice on how to keep your hair healthy and strong


ur hair is one of the very first parts of the body to display signs of ageing—with some of us beginning to turn grey between 30-35 years of age, but many can get their first rogue grey strands in their twenties. Grey hairs, or hair loss, can have a negative effect on self-confidence but there’s no need to despair: with more treatments available than ever, you can keep your crowning glory in top condition.


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Gone are the days of panic when the first strand of grey or white hair appears because many are embracing the change and choosing to grow old gracefully. In fact, the ‘granny hair’ trend saw many young celebrities dying their hair various shades of grey and the likes of Jean-Paul Gaultier and Chanel used grey-haired models in their catwalk shows. However, grey hair is more porous so it absorbs chemicals from the environment (such as smoke and pollution) much easier. As a result, grey hair can be left with a yellow tinge. Specialist shampoos can help to combat this—many ‘silver’ shampoos (which are actually more of a deep violet colour) neutralize yellow tones.

It’s normal to lose at least a hundred hairs a day, regardless of your age. 108 | Live to 100 with Dr hilary JOnes

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Shine on The body’s production of sebum (oil) decreases as we age, resulting in hair losing its ability to retain moisture. Combat this by applying a deep-conditioning treatment at least once a week, and avoid washing your hair more than once every other day. Dehydrated hair also loses its elasticity, making it more prone to breakages so visits to the hairdresser for frequent trims are a must.


Au nAturel The hair care market is full of expensive oil products, however, you may have the ingredient to condition your hair in your very own kitchen. Olive oil revitalizes the scalp, nourishes roots and promotes the growth of hair strands. It also contains oleic acid, which easily penetrates the hair and locks in moisture. It’s best to use extra virgin olive oil, and to apply a small amount to damp hair for 20-30 minutes before rinsing and washing as normal.  Many of us worry about hair loss in our later years, but for Michelle Chapman, who was diagnosed with alopecia at just five years old, it is an issue she’s dealt with for most of her life. ‘It started slowly at first, and over time the bald patches grew larger and started to join together. By the time I was eight years old I was wearing a wig. Just before I started secondary school at 10 years old, my hair started growing back. I still had the bald patches which I’d disguise by styling my hair.’ Michelle was devastated when she lost her hair again at 21: ‘that’s one of the cruel things about alopecia,’ she says. She began regularly wearing wigs to help her adjust, ‘I now have around 50 wigs in my collection: brunette, blonde, red, black, long, short, straight, and curly. The one I wear depends on where I’m going, what I’m wearing and how I’m feeling.’ She took an inspiring stance against the condition by becoming an avid campaigner, raising awareness of hair loss. She was also featured in a television documentary with television personality Gail Porter, who has also been diagnosed with alopecia. Michelle is a volunteer for the charity organisation Alopecia Awareness, working alongside a number of NHS clinics; she also works for a wig company. ‘There is definitely life after hair loss,’ says Michelle. Source: NHS

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The Quest for

Eternal Youth

The feel-good factor from applying anti-ageing cosmetics is undeniable, which is one reason why this product sector is booming


he average woman is thought to spend approximately £20,000 on their appearance in a lifetime. This is based on cosmetics alone; factoring in skincare products, treatments, and for some, plastic surgery, the total spend is sure to be higher. Not only do many of us part with thousands of pounds in an attempt to turn

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back the clock, some people are also going to extreme lengths to battle the signs of ageing: being injected with ‘young blood’, allowing snails to crawl over your face, or a sheep’s placenta facial are just a few of the bizarre treatments currently available for those brave enough to subject themselves. However, for those after more traditional methods, there is a surplus of anti-ageing

skin care products: creams, serums, gels, masks and oils. The sheer quantity of products available can be overwhelming— as can the price. No cream can completely halt the natural process of ageing, but there are a number of products that can help alleviate the physical signs. We’ve rounded up a selection of the top products that deliver results.

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L: Chantecaille Retional Intense Hand Cream R: Clinique 'All About Lips'

LIPS Clinique, ‘All About Lips’, £19.50 Although lip care may not immediately spring to mind when thinking about antiageing products, this lip softener reduces fine lines, wrinkles and sun damage around the lips, which makes your lips smoother and softer.

FACE Crème De La Mer, The Reparative Skintint, £65 A cult classic, with good reason; this reparative treatment works to perfect the complexion both instantly and over a period of time. Potent marine ferments help to even, repair and smooth skin whilst providing a subtle, radiant colour. Anti-oxidants and SPF30 help to protect from environmental and sun damage.

LIPS Molton Brown, Protecting Vitamin Lipsaver, £12 This vitamin-enriched balm is designed specifically for men, to remedy chapped, flakey lips. This balm works to combat the effects of extreme weather conditions and dryness with French honey, beeswax and vitamin E to hydrate and re-condition skin.


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BODY Sanctuary Spa, Hot Sugar Scrub, £12 Exfoliating is a must to keep skin in top condition by buffing away dead cells. This indulgent thermal scrub opens pores for a deep but gentle cleanse, whilst detoxifying kaolin clay helps to draw out impurities, leaving your skin refined and soft.

Top five ingredients to look for in your anti-ageing skincare: Peptides: these small proteins help stimulate new cells to grow, and help skin cells to heal Alpha-hydroxy acids: these natural ingredients are found in fruits and milk sugars, and act as exfoliants––allowing the deeper layer of the skin to come to the surface faster. Look out for salicylic and hyaluronic acid Retinol: a natural form of vitamin A, which helps to reduce the appearance of wrinkles whilst boosting the elasticity of the skin Antioxidants: thought to help fight cell damage from free radicals which can increase the risk of cancer, antioxidants can also slow down the visible affects of ageing. Look out for acai oil, green-tea extract, Co-Enzyme Q-10 and vitamin E.

L-R: Clarins Line Control Eye Balm, Nivea In-shower Moisturiser, Molton Brown Lipsaver

EYES Clarins, Line Control Eye Balm, £33 This stimulating balm helps to dimish the appearance of wrinkles and crows feet around the delicate eye area. It lifts, firms and de-puffs for a fresh, bright-eyed look, without being greasy.

HANDS Chantecaille, Retinol Intense Hand Cream, £60 Using powerful plant actives to boost cell renewal, this fast-absorbing cream uses retinol and promotes healing by reducing age spots and leaving your hands smooth.

FACE Kiehl’s, Ultimate Man Razor Bump Relief, £26.50 Shaving is thought to prevent premature ageing of the skin, as shaving is essentially another form of exfoliation. Keep your post-shave skin supple with this soothing treatment, and minimise the appearance of razor bumps and reduce ingrown hairs.

HANDS M Lab, Anti-ageing Hand Treatment, £75 The skin on the backs of our hands is most likely to affected by skin damage, and as our hands are usually exposed to the elements, they can age rapidly. This hand treatment brightens and plumps this delicate area whilst providing sun protection.

BODY Nivea, In-shower Body Moisturiser, £3.75 This innovative in-shower moisturizer can be applied to wet skin and rinsed off in the shower, for those short on time or who don’t want to fuss with lotions. Keeping skin hydrated is key to keeping wrinkles and saggy skin at bay, and this ‘newgeneration’ moisturiser keeps skin silky with minimal effort.

© Images: 123RF.. Chantecaille, Clinique, Clarins, Nivea, Molton Brown, TCS

EYES Darphin Ideal Resource Anti-Dark Circle Eye Illuminator, £44 At only 0.12mm thick, the skin around our eyes is the thinnest on the body and most sensitive to the signs of ageing. This illuminator blurs the line between skincare and make-up as the tinted cream leaves a translucent sheen that brightens eyes instantly. Tip: apply with your ring finger to avoid excessive pressure on this delicate area.

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Managing Menopause Most women will go through the menopause at some stage in their life, and ‘the change’ can cause a variety of physical and psychological symptoms. We provide the information you need to prepare yourself


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or most women, the onset of menopause occurs naturally between the ages of 45 and 55, with the average age being 51. Menopause is caused when oestrogen levels in the body decrease and the ovaries no longer release an egg each month. During the perimenopausal stage (the beginning), monthly periods will change in frequency and can become much heavier, or lighter. This stage normally lasts for approximately four years, but can span from a couple of months to up to 10 years— and ends after 12 months with no periods. Symptoms Similar to a woman’s menstrual cycle, the severity of each person’s symptoms differ and can be affected by lifestyle, genetics, diet and general health. The most common symptoms that women going through menopause experience are: ■ Hot flushes and night sweats ■ Decreased sex drive ■ Vaginal dryness /discomfort during sex ■ Heart palpitations

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Menopause and osteoporosis The falling levels of oestrogen in the body during the menopause can cause loss of bone density and increase the chance of developing osteoporosis. To combat this, a range of exercises and dietary changes can help. ■ ■ ■ ■

Headaches Changes in mood, including depression Problems with sleeping Urinary tract infections

Managing menopause For most women, treatment for menopausal symptoms is unnecessary as they can be easily self-managed. However, for one in 10 women, symptoms of the menopause can affect everyday life, so further treatment is needed. Your doctor will be able to advise the best treatment for you, depending on what your symptoms are, and your medical history.

Some of the treatments prescribed are: ■ Hormone replacement therapy (HRT) HRT replaces the female hormones oestrogen and progesterone (HRT uses a synthetic form, progestogen) to improve symptoms of menopause and allow the body to function properly. ■ Tibolone Tibolone works in the same way as HRT, but is a man-made hormone. It is thought to improve side effects of the menopause, such as decreased sex drive, and can be given to postmenopausal women to stop periods. ■ Clonidine Thought to alleviate hot flushes and night sweats in some women, clonidine was originally created for the treatment of hypertension. It does not work for everyone, so a trial period of two to four weeks is recommended. ■ Vaginal lubricants For symptoms of vaginal dryness, your doctor may be able to prescribe a selection of lubricants. 

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Dr Max Gowland from Prime Fifty says….


The key to Healthy AgeingStaying Active, Mobile & Strong as we age

In a recent survey carried out on over 1000 adults between 50 and 70 yrs old, the most important factor to maintain as they aged, was that of mobility. This basically means ‘musculo-skeletal health’ which is all about looking after our bones, our joints and very importantly (and often ignored), our muscle function too. Nutrition plays such a crucial role in our musculo-skeletal health and unfortunately most of the over 50s, are simply not getting anywhere near the RDA (the target level) across a range of essential vitamins, minerals and also protein too!. Diet and food studies have been carried out all over the world and specifically, the UK data tells us clearly that many of us would benefit from adding supplements to our daily routine in order to ensure we get at least the RDA and in some cases ‘optimal’ levels of certain key nutrients, in order to support our health in this very critical area. This is based on fact, not hearsay or newspaper reports, and includes some very solid science from the best medical and nutritional research. Also, the best supplements for managing these three particularly important health areas are what we call ‘targeted’ ie they have been specifically designed for supporting bone health, joint health and muscle health too, and not simply a multi-vit , which are designed just to raise certain nutrients across many areas. You cannot for example support muscle health in a tablet, as it is simply too small a dose! Targeted supplements will have greater amounts of those nutrients, targeted to those health areas of this all-important musculo-skeletal health and will therefore be more specific and effective.

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Bone health for example, starts to wane after we get to 30 let alone 50 , and in the case of post menopausal women, bone density can reduce so much that potential osteoporosis and bone weakening will make the risk of fractures higher. Our joints too suffer from wear and tear as we age, and ‘feeding’ the body with the right nutrients to support collagen, tendons and ligaments are key to lessening risk of osteoarthritis and generally less healthy joints. Importantly we need to also ensure we eat and indeed supplement with a higher protein intake too, in order to help maintain our muscle mass and muscle health as we age. As we reach 45 yrs old, age related muscle loss sets in and we tend to lose a quarter of our muscle mass and strength by 60 yrs old, unless we eat more protein (we need 90 gm protein a day which is three chicken breasts!) and also take exercise regularly. Supplementation with a specifically designed over-50s protein shake for example, will enable you to more easily achieve this target. Failing to do this will mean loss of muscle and strength and an earlier onset of frailty and also faster loss of bone mass and less healthy joints too. So, supplementation with these so called targeted supplements can make a big difference to your overall musculo-skeletal health and combined with simple and regular exercise, this can make a big difference to your health outcome as you age.

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L at e r i n L i f e


Biological Clock

Are we able to control the rate in which we age, or is it down to the pace of biological ageing?


recent study has shown that our actual age does not always correlate with our biological age, meaning some peoples bodies are ageing at a faster rate than others. The study used a selection of age-related biomarkers to determine the biological age of over 1,000 38 year olds.

What is a biomarker? A biomarker is described as an ‘indicator of how well certain biological processes or

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systems are functioning’. These indicators include cholesterol levels, blood pressure and BMI (body mass index).

What does your biological age say about you? The study found that despite the chronological age of the participants being the same, their biological age varied significantly. The participants of the study that showed a higher biological age also tended to be less healthy, look older and have worse physical and

cognitive function than their biologically younger counterparts.

How can we slow down biological ageing? Researchers do not yet know whether there is a way to slow down the rate at which we age biologically, but as most of the biomarkers that were tested were health-related, it is thought that maintaining a well balanced diet and doing regular exercise can keep us looking and feeling young.

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Maintain a healthy BMI Lower your blood pressure Too much pressure in your blood vessels can put strain on your heart and increase your risk of having a heart attack, stroke or dementia. High blood pressure (hypertension) affects over a third of adults in the UK, and it can be related to some uncontrollable factors like old age, genetics or an underlying health issue. There are also some controllable factors that can help to keep blood pressure at a healthy level. ■ Reduce salt intake: The amount of salt we consume can have a serious affect on our health. It’s important to be aware of foods that contain a lot of salt, like cereal, bacon, ham, and bread products. Even if you stop adding extra salt to your meals during cooking (or when eating) this can significantly reduce your salt intake. Adults should aim to consume no more than 6g of salt a day. ■ Cut out alcohol, caffeine and cigarettes: Drinking more than four cups of coffee a day and excessive alcohol consumption are both thought to raise blood pressure. Smoking is also thought to affect blood pressure. Although it doesn’t directly cause hypertension, it can cause your arteries to narrow—just like high blood pressure does. If you smoke and have high blood pressure your arteries will narrow more quickly, which can lead to heart and lung conditions. ■ Keep a healthy weight: Eating a diet that consists of low-fat foods, fish, fresh fruits and vegetables can help to lower your blood pressure, as can losing weight and maintaining a healthy BMI.

Body Mass Index is used to calculate if you are a healthy weight for your height. A healthy BMI is between 18.5 and 24.9. One in every four adults in the UK is classed as obese, meaning they have a BMI over 30. Taking control of your weight will enable you to live a happy, healthier life and in the long run prevent you from developing weight-related illnesses. A combination of the following will allow you to begin to shed any excess weight, and reduce your BMI: ■ Burn calories: The reason we gain weight is mostly due to eating more calories than we burn off. Not only will exercise allow you to burn off calories and lose weight, it will also improve your general health. Aim to do between 150 and 300 minutes of moderate exercise a week—the more calories you burn, the more weight you will ultimately lose. ■ Eat well: ‘You are what you eat’ is the advice we commonly hear in relation to maintaining a healthy diet—if you eat foods high in saturated fats and sugar, you will gain weight. Aim to eat a diet that contains a balance of fruits and vegetables, wholegrain bread and pasta, dairy products like milk and cheese, and sources of protein such as fish, meat and eggs. ■ Get motivated: Losing weight alone can be tough as it is often hard to stay motivated. Joining a weight loss group that surrounds you with like-minded individuals, or pairing up with a friend can make your weight loss journey seem less daunting. Alternatively, if you are going it alone, track your progress each week with your own ‘weigh-in’ and keep note on a progress chart. This can help during times when you lack motivation, as you can see how far you’ve come.

Hydrate for Health

Lower your cholesterol Cholesterol is a fatty substance that allows the body to function properly. However, having high cholesterol is known to be detrimental to health, increasing the risk of heart attack, stroke, blood clots and angina. If you are aware that you have high cholesterol, there are many lifestyle and diet choices you can make to lower it. ■ Quit smoking: Cigarettes contain a chemical that prevents good cholesterol from transporting fatty deposits to the liver, which leads to high cholesterol and the arteries narrowing. ■ Avoid foods high in saturated fat: Eating foods that contain a lot of saturated fat will raise the cholesterol levels in your body because fatty foods contain cholesterol. These foods include fatty meats, butter, cream, cakes and biscuits. ■ Eat more good fat: Not all types of fat are bad, and our body does need some fat to function, so we need to replace the saturated fats with unsaturated fats. The main type of ‘good fat’ is omega-3, which is thought to be able to lower cholesterol. Types of food that contain omega-3 fatty acids are nuts, avocados and oily fish (e.g. tuna or salmon).


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17/11/2015 14:45


Turn Back Cosmetic surgery has become an attractive and convenient option for those wishing to enhance their physical appearance, as they grow older. Here’s all you need to know if you’re considering a nip, tuck or tweak



f you’ve ever looked in the mirror and day dreamed about what you’d change about your face or body, you’re not alone—an estimated one in five of us considers going under the knife. According to recent findings by the British Association of Plastic, Reconstructive and Aesthetic Surgeons, the Association identified a range of factors driving aspirations for cosmetic surgery: 53 percent of those who have had surgery believe celebrity cosmetic treatments make surgery seem more aspirational, and 45 percent feel social pressure to consider it. It’s imperative to determine why you want to have cosmetic surgery as it is not only expensive and time consuming, it can also become addictive. Some people look to surgery to solve other issues in their lives, so for that reason you should discuss your plans with your doctor before going ahead with surgery.

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CAN I GET COSMETIC SURGERY ON THE NHS? It’s very rare to get cosmetic surgery on the NHS, as there must be a major necessity for the surgery—either physical or physiological. In rare cases, a clinical commissioning group can decide that surgery will improve a person’s health. However, NHS resources are sparse and waiting times are lengthy, so many opt to have surgery through a private practice.

CHOOSING A SURGEON It goes without saying that the surgeon and healthcare professional should be fully qualified and experienced in the procedure. Professor Kay, a consultant plastic surgeon

More than 11,000 boob jobs are carried out in the UK every year.

Although there are many types of cosmetic surgery, these are the most common: • Breast augmentation: increasing the breast size using implants • Breast reduction: reducing the weight and volume of the breasts • Blepharoplasty (eyelid surgery): surgery to remove excess skin from the upper and lower eyelids to be rid of hooded eyelids or eye bags • Liposuction: removing unwanted body fat • Ostoplasty or pinnaplasty: surgery to reshape or treat protruding ears


25/11/2015 10:06

L at e r i n L i f e

Top nonsurgical procedures

and member of the British Associated of Plastic Reconstructive and Aesthetic Surgeons, advises to ask your GP as they will know the local situation and who is a wellestablished surgeon. Ask as many questions as you can— reputable services will be happy to discuss everything with you, and it’s wise to check out a few different clinics to compare. Dr Kay also recommends choosing a clinic that carries out different types of surgery as well as cosmetic, as the facilities will be more extensive than cosmetic-only clinics.

ReseaRch The healthcare professional advising you about cosmetic surgery should be a doctor or 124 | Live to 100 with Dr hilary Jones

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Did you know… although not essential, if a surgeon is an nhs consultant in the relevant specialty, their qualifications are of a very high standard. nurse, and they should be registered with the General Medical Council (GMC) or Nursing and Midwifery Council (NMC). The clinic should be registered with the Care Quality Commission (CQC), which is an independent regulator of health services. You can either ask the clinic to show you their certificate, or look it up yourself on the CQC database. If they cannot provide evidence, it’s not advisable to sign up for cosmetic surgery with the clinic. If you’ve confirmed they are registered with the CQC, research the quality of service. Check out the latest CQC inspection report, which you can search for on the CQC website:

ask questions The clinic or hospital should offer you a consultation with the surgeon. Don’t be pressured by time sensitive offers, or coerced

into making a fast decision if you aren’t ready. The surgeon should understand this is a big decision and offer his or her neutral advice. It’s also worthwhile speaking to other patients who have had a similar procedure, or undergone surgery at the same clinic. The surgeon should let you know precisely what’s involved with the surgery, such as how long it will take, the anesthetic you’ll need, what pain to expect and how long the recovery period should be. To anyone considering cosmetic surgery, Professor Kay suggests asking yourself these questions: • Do I understand what’s going to be done to me? • Have I got a reasonable expectation: not of perfection, but improvement? • Do I understand what could go wrong, and could I cope if it did? 

© Images: 123RF.COM

A popular alternative to cosmetic surgery, non-surgical procedures can alter a person’s appearance. • Botulinum toxic injections: commonly known as Botox, these injections help relax facial muscles and make lines and wrinkles less obvious • Dermal fillers: injected into wrinkles or creases to fill them in • Chemcial peels: chemicals are used to remove the outer layer of skin cells • Microdermabrasion: uses fine crystals and a vacuum to remove dead skin cells • Laser and intense light treatments: a popular choice of hair removal

25/11/2015 10:07

live to 100 and indulge in the finer things Visit for the ultimate guide to fine wines, gourmet food and much more


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25/11/2015 11:12

L at e r i n L i f e

Sun, Sand, & When planning holiday activities, surgery would be an unheard of option for many of us—but the worldwide medical tourism industry is flourishing, with some holidaymakers coming home with more than just a tan



edical tourism refers to the practice of travelling abroad specifically for a treatment, usually one that is not available on the NHS or through private health insurance. According to private healthcare search engine, the number of Britons undergoing medical procedures abroad has risen by 109 per cent in the past two years—perhaps mainly due to the vast difference in cost: an average procedure for a nose job in the Czech Republic will cost £847, compared to £3,557 in the UK. ‘Medial tourists’ also receive immediate medical attention as opposed to being on an extensive waiting list for months, and have a wider range of treatments and procedures available. But, as with any surgery, there are risks to consider. A survey by the British Association of Aesthetic Plastic Surgeons (BAAPS) revealed the number of patients reporting complications after procedures abroad is on the rise, and consultant plastic surgeon and BAAPS member Bryan Mayou warns specifically against procedures that aren’t available in the UK—they’re banned in the UK for a reason. This is potentially due to the lack of regulations in many countries, allowing for standards to fluctuate all over the world.

Buyer Beware If you’re considering having surgery abroad, you should have a realistic expectation of the outcome. If it seems too good to be true, it probably is. Many companies sell the procedure as an addition to the holiday, which is misleading. Anthony Armstrong, a 126 | Live to 100 with Dr hilary Jones

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consultant plastic surgeon and chair of The British Association of Aesthetic Surgeons clinical effectiveness committee, advises: ‘It’s best to have two consultations with the surgeon who will treat you prior to surgery. Sometimes, there’s a meet-and-greet evening with sales people rather than the surgeon.’ He warns against people parting with money to visit a hospital they’ve never seen and a surgeon they’ve never met, without any real understanding of the procedure. Cosmetic surgery is a big decision and it’s unlikely you’ll be able to enjoy a holiday if you’re recovering from surgery.

aftercare Follow-up care is just as important as the treatment itself. You need to consider where the check-ups will take place—you may have to go abroad again, and if any complications arise you may not be able to receive treatment in the UK. It’s also imperative to thoroughly research insurance policies: what your own travel insurance covers, what insurance the clinic or doctor have and if these will cover you.

25/11/2015 10:10

L at e r i n L i f e

Top TreaTmenTs

Meet your Match Choosing a surgeon abroad can be timeconsuming—having to find out how doctors and clinics are regulated in your chosen county, how standards are enforced, and filtering through the differences in standards and qualifications. However, it’s important to be certain that your surgeon is registered and fully accredited in order to minimise risks. It’s also important to consider language barriers, not just for ease of communication, but also in regards to all medical files. If you and your surgeon don’t speak the same language, find out if an interpreter will be provided at all times.

© Images: 123RF.COM

Key questions to asK Asking the surgeon important questions about your treatment will assist in making a well informed decision about having treatment abroad. Dr Hilary suggests asking these key questions: • What are your qualifications, and where can I verify them? • Do you have a specialism, and where can I verify this?

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1. Cosmetic surgery 2. Dental procedures (cosmetic, restorative) 3. Cardiovascular (transplants, angioplasty) 4. Orthopedics 5. Cancer 6. Reproductive (IVF, fertility) 7. Weight loss (gastric bypass)

an average procedure for a nose job in the czech republic will cost £847, compared to £3,557 in the uK.

• What treatment options do I have? • How many times have you carried out this procedure? • What are your rates of success, complication and infection? • Are there any side effects or risks associated with the procedure? • What are the post-operative infection rates at this clinic? • How would the clinic deal with an emergency if serious complications were to arise during the procedure? • What should I expect after the procedure? (E.g. pain, swelling, bruising) • Can you put me in touch with previous patients?  Source: NHS

Top destinations 1. 2. 3. 4. 5. 6. 7.

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25/11/2015 10:11


ANTI-AGEING PRODUCT S Our pick of the best anti-ageing products that will help you look and feel good as you age HORMONAL BALANCE Femarelle® provides relief of menopausal symptoms within the first month of use, and is safe to be used long-term. Known to restore hormonal balance safely through menopause, Femarelle® is backed by scientific research, published in leading journals, and has received recognition in the medical community.


MUSCLE HEALTH & STRENGTH Prime Fifty’s ‘Maintaining Muscle’ is a novel and much needed protein, fibre and vitamin/ mineral based product, designed to maintain muscle health and strength as we age. Inhibiting loss of muscle for both men and women is key to healthy ageing.



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Prime Fifty’s ‘Healthy Joints’ is designed specifically for ageing joints and comprises the most effective nutrients, designed to support the health of cartilage, tendons and ligaments.

Maintaining energy is more difficult as we get older, so Prime Fifty’s ‘Fighting Fatigue’ is a uniquely designed formula, rich in energy supporting vitamins and minerals to maximise your energy levels throughout the day.

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Live to 100


MacuShield is a unique once-a-day dietary supplement that contains all three of the protective macular nutrients: meso-zeaxanthin, lutein and zeaxanthin. Recommended by more eye-care professionals than any other brand, MacuShield rebuilds and boosts the levels of these important natural pigments providing you with a natural sunscreen for your eyes.




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Thermography offers very early detection of cancer risk—up to 10 years earlier than mammography. Cancers are associated with increased temperature and abnormal blood vessel patterns; both of which are detected on Thermograms. Thermal scans are a safe way to diagnose breast cancer with no risk of radiation. In 90 per cent of cases where there is an increased risk of cancer, Thermography will correctly identify the disease.

Alvita offers a range of high-quality products for reliable management of light to heavy incontinence. The range includes pads for men and women, pants, allin-ones and bed pads. The products are hypoallergenic (latex and chlorine free), feature a specially designed air system, odour neutraliser and a superabsorbent core to trap fluids and prevent leakages. For more information visit:

The multiple awardwinning Hydrant is one of those simple ideas that everyone wishes they had thought of. The Hydrant is a drinking system to help people who cannot reach, lift or hold drinks without assistance—it simply hangs, hooks or clips close to the user. The system delivers independence and dignity whilst preventing dehydration and the health problems associated with it.

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20/11/2015 12:43

UK national flu vaccination programme

Help protect your child* against flu If your child is aged 2-4*, they are eligible for a free flu vaccination. Please talk to your GP Surgery or Pharmacist to find out more. Watch ‘A Knight’s Tale’ at and learn more about flu and vaccination

You are encouraged to report side effects. This includes any possible side effects not listed in the package leaflet. Please talk to your doctor, nurse or pharmacist if you get any side effects. You can also report side effects directly via the Yellow Card Scheme at

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*Children qualifying for a free flu vaccine are: In England, all children aged 2-4 years (but not 5 years, or older) on 31 August 2015 and, nationally, clinically at risk children aged 2-17 years with chronic long-term illness such as heart disease, kidney disease, liver disease, neurological disease, asthma and diabetes. Children in school Year 1 and 2 whose parents/guardians have given their signed consent are also eligible and will be vaccinated through schools.

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Date of preparation October 2015. 927,233.011

03/11/2015 14:10