Top Sante March 2022 by KELSEY Media

29 SLEEP BETTER TONIGHT page

special

Expert tips ● Foods to help you snooze ● Mattress reviews

ENERGISE YOURSELF EACH MORNING

HERE S T R A T LTH S A E H GOOD

KEEP YOUR BRAIN YOUNG

Easy Pilates to feel great all day

DENISE VAN OUTEN

‘Feeling fit is so important’

Stay sharp with the best omega oils 5 QUICK & HEALTHY WEEKDAY DISHES

Discover ultimate relaxation

At the UK’s top spas

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26/01/2022 13:42 16:12 27/01/2022

WELCOME!

Are you getting enough sleep? Chances are you’re probably not, with one in three of us suffering from poor sleep, according to the NHS. Stress, work and digital devices are often blamed, and I know these are all things that stop me from getting a good night’s rest – as well as my four year old! But I also know I don’t help matters by not switching off my phone early enough before bed, and instead getting engrossed in scrolling (I’m looking at you, Instagram!). My husband is also a terrible sleeper, so for this issue we have been testing out mattresses (see page 52) and various other sleep aids, including a weighted blanket and some herbal teas. Sleep is a topic that could have filled an entire magazine (watch this space!) but for now I limited it to 29 pages, starting on page 47. I hope you find them useful. Chronic pain is another subject that’s cropping up more and more often, and for good reason, with it affecting a higher proportion of women than men around the world (70 per cent, in fact). If you’re one of these sufferers, turn to page 40 where Dr Nicola Sherlock shares her toolbox of support that can help you improve the quality of each day. Our cover star Denise Van Outen has some great fitness inspiration to share on page 16, while the energising Pilates routine from Lynne Robinson on page 80 should give you some get up and go each morning. The beginning of the year is a traditional time to book holidays, so with spring only a few weeks away, why not book a relaxing, reviving retreat or spa stay to recharge your batteries? We can help with our round-up of relaxing retreats on page 30 – each one designed to help you press pause. Finally, as the menopause makes headlines around the world, I’m feeling hopeful that this usually taboo subject is becoming too big to ignore. We look at the changes afoot on page 24 and raise a glass to positive change.

Katy xx

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Editorial Director Instagram.com/thehealtheditor Part of our sleep special section looks at how you can improve your chances of sleeping more soundly with expert tips p60

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FIND US ONLINE: topsante.co.uk Actress and presenter, Denise Van Outen, shares how she stays fit and the skincare she can’t live without p16

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TOPSANTÉ

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The

THE TOP SANTÉ MANIFESTO We believe every woman has the ability to maximise her health and beauty at any age, regardless of health history. With a balanced diet, effective exercise and a positive mindset, you can stay younger for longer, inside and out. We’ll bring you the latest information on wellbeing, fitness, food and beauty, empowering you to make informed choices now and for your future health. What’s gone before can’t be undone or redone, so let’s leave it in the past and focus on what can be changed today! We’re here to help you, one small step at a time.

team

Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL (Please do not send samples to this address)

EDITORIAL Editorial Director Katy Sunnassee Art Director Jennifer Ratcliff Web & Social Editor Lily Smith Copy Editors Angela Kennedy and Beth Fletcher With thanks to: Sue Parslow, Lizzy Dening, Yvonne Martin, Sarah Sellens, Sam Rice, Peta Leith, Rosie Millen, Suzanne Baum, Rachael Tompkins, Alison Hardinge, Carla Lalli Music, Dr Alex Richardson, Amelie Dawson, Lynne Robinson, Eva Gizowska, Dr Nicola Sherlock, Ben Parker. ADVERTISEMENT SALES Commercial Manager Amy McBride 01959 543514, Amy.McBride@kelsey.co.uk Commercial Executive Hannah Lees 01959 543518 , Hannah.Lees@kelsey.co.uk PRODUCTION Tandem Media topsante@tandemmedia.co.uk Production Manager Neil Hepden, 01233 220245 MANAGEMENT Chief Executive Steve Wright Chief Operating Officer Phil Weeden Managing Director Kevin McCormick Head of Digital Steve Jones Finance Director Julia Mould Retail Director Steve Brown HR and Operations Paul Borsbery Print Production Manager Georgina Harris Print Production Controller Hayley Brown Audience Development Manager Andy Cotton Subs Marketing Director Gill Lambert Senior Subs Marketing Manager Nicholas McIntosh SUBSCRIPTIONS ● 13 issues of Top Santé are published per annum ● UK annual subscription price: £54.60 ● Europe annual subscription price: £64 ● USA & Canada annual subscription price: £64 ● Rest of the World annual subscription price: £70 CONTACT US topsante.ed@kelsey.co.uk UK subs and back issues: 01959 543747 Overseas subs orderline: 0044 (0) 1959 543747 Toll free USA subscription orderline: 1-888-777-0275 Customer service: https://kelseyassist.freshdesk. com/support/home Customer service and subscription postal address: Top Santé Customer Service Team, Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL. Manage your subscription online at shop.kelsey.co.uk/myaccount For back issues visit shop.kelsey.co.uk/TSA DISTRIBUTION Great Britain – Marketforce (UK) Ltd, 3rd Floor, 151 Marsh Wall, London, E14 9AP. Tel: 0330 390 6555. Northern Ireland and Republic of Ireland – Newspread. Tel: +353 23 886 3850 PRINTING William Gibbons & Sons Ltd.

Kelsey Media 2022 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright. The editor cannot guarantee a personal response to all letters and emails received. Any correspondence submitted to Kelsey Media may be published. Our published assets include print magazines, digital editions and our websites. If you prefer we do not publish your name and location (town/city), please state DO NOT PUBLISH at the end of your correspondence. See Privacy Notice kelsey.co.uk/privacy-notice. The views expressed in the magazine are not necessarily those of the Editor or the Publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties. For information about our privacy policy, visit kelsey.co.uk/ privacy-policy. for queries regarding Kelsey’s data policy, email dpo@kelsey.co.uk. Information given is not a substitute for medical advice. Check with your GP before making lifestyle changes. Prices are correct at time of going to press.

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Prioritize your gut this year Our bodies are complex systems, so where can we begin when looking to support areas such as immune function, mental health and cognition, sleep health and even athletic performance… The secret may lie in the gut microbiome.

colon intact and unaltered. Prebiotics are also highly stable and are unaﬀected by temperature changes or long-term storage, so they’re safe to add to almost any food or drink without compromising eﬃcacy, which is where Bimuno can help.

It’s all about the gut

Bimuno Daily is the simple and effective way to give your gut a helping hand. Bimuno is a unique, high in fibre, prebiotic* gut health supplement, containing galactooligosaccharides. When taken daily, it has been scientifically proven to naturally feed and stimulate the growth of beneficial bacteria in the large intestine (gut), and support the balance of your microbiome, within 7 days*

The gut houses trillions of bacteria, both good and bad which work as an eco-system within the body, known as the gut microbiome, and it could have an important inﬂuence over how the body operates and responds to health challenges, so it’s important to optimise the good bacteria in the gut.

Supporting the gut microbiome with a prebiotic While Probiotics tend grab the gut health spotlight, prebiotics play a pivotal role too, arguably even more so when it comes to supporting overall health. Put simply, probiotics are live bacteria, whereas prebiotics act like fertiliser for the good bacteria in your gut, encouraging them to ﬂourish and dominate the potentially bad bacteria. Probiotics can be aﬀected and even destroyed by digestion, whereas prebiotics can’t – they reach the

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So, if you’re looking for a versatile solution to support your gut health over the coming year, Bimuno is worth a try. Don’t just take our word for it, Bimuno is rated as excellent on Trustpilot with almost 3,500 reviews. Subscribe to receive the best discounts, simply head to

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* Scientiﬁc data shows that daily use of Bimuno increases biﬁdobacterial levels within 7 days, results may vary.

bimuno.com 01/02/2022 15:24

MARCH 2022

INSIDE THIS ISSUE... HEALTH

My life in health Multi-talented Denise Van Outen on her new book, staying fit in her 40s, and her must have skincare. Your healthy home Refresh your home with these spring cleaning essentials and aromatherapy goodies. What supp? Enjoy a better night’s kip with these super supplements. Working it out Campaigners are working to increase support for menopausal women in the workplace. Beating burnout Nutritional therapist Rosie Millen explains why sleep is vital for boosting energy levels. COVER Spring into action! Our pick of the best wellness retreats and spa breaks. COVER Oil right on the night Dr Alex Richardson on the science behind omega-3 and 6 and their link to good brain health. COVER 7 Steps for managing chronic pain Dr Nicola Sherlock advises a holistic approach to pain, with useful tips to help you cope. COVER Sleep better tonight Ways to help you improve the quality of your sleep, from new mattresses to diet and gadgets. COVER Your mattress matters We test drive some of the latest mattresses designed to give you a better night’s rest. COVER Improve your slumber Improve your chances of a sound night’s kip with 15 fantastic tips from our expert tips. COVER Can CBD help you doze? If sleep is eluding you, CBD could hold the answer. COVER

TOPSANTÉ

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29-page sleep special

Ways to improve your kip, from new mattresses to eating right, and using the latest gadgets. Find out more from page 47.

Foods to make you snooze Try our seven-day meal plan by nutritionist Rob Hobson to rest better all week.

COVER

EVERY MONTH 09

14 Jasmine Hemsley shares hair and skincare secrets. See page 82.

Your healthy start Discover how journalling helps you to become kinder, how men are affected by the moon, and the latest wellbeing reads and app. Ed’s edit Editor Katy curates her favourite beauty, food and wellbeing finds for the month.

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COVER PHOTOGRAPH: KARIS KENNEDY

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SUBSCRIBE TO TOP SANTÉ!

And you’ll receive 13 issues and a £10 M&S gift voucher!

p34

Discover a holisticapproach to managing chronic pain. See page 40.

110 Ask the experts Our experts answer questions on posture, fitness and menopause. 114 TS Takeaway Find inspiration and set mini goals for the month ahead!

FITNESS 77

Top fitness Step into an active springtime with the latest fit kit, workout apps and smart tech. COVER Wake up to energy Get your day off to the best possible start with Lynne Robinson’s Pilates moves. 9 Ways to stay safe when running in the dark Coach Ben Parker on how to stay safe if you’re pounding the pavements on dark evenings.

BEAUTY 89 Top beauty From lashes and locks to skin and scalp care, here’s everything you need this month. 82 COVER In the spotlight Jasmine Hemsley’s wellness and beauty secrets, plus her new haircare collaboration.

Nutritious food to make you feel good. See page 102.

FOOD Top nourishment Munch on super snacks, enjoy the latest plant-based milk alternatives and try out the edible insect trend. 101 The mindful eater Sam Rice explains how to eat right to sleep well. 97

COVER Food that makes you feel good Chef Carla Lalli Music’s recipes will get you feeling excited about eating in. 109 Veg out! Peta Leith shares a warming bedtime drink.

102

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24/01/2022 11:38 04/01/2022 12:42

Y O U R H E A LT H Y

MARCH Save the planet with your diet, journal to become kinder and the link between men and the moon.

WORDS: LIZZY DENING AND ANGELA KENNEDY. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES

KNEE-SY DOES IT? Many people are put off running or other strenuous sports for fear of damaging their knees. While there is, of course, always a risk of injury, a recent study might put your mind at rest when it comes to osteoarthritis, at least. An analysis in Arthritis & Rheumatology found no link between the amount and duration of physical activity and the risk of participants developing knee osteoarthritis. It was fairly comprehensive, too, looking at more than 5,000 participants and following them for between five and 12 years.

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1 in 3

...is how many people suffer from at least mild insomnia, according to the Sleep Foundation.

HOPE FOR TYPE 2 DIABETICS Type 2 diabetes is on the rise, with an estimated 850,000 people in the UK living with the condition. Previously, statistics about remission from the disease have largely relied on those patients receiving bariatric surgery or within clinical trials, but new data reveals that, in fact, one in 20 people in Scotland manages to achieve remission. This is higher than expected and suggests people are managing to do so under their own steam and without surgery. So, more research is now planned to follow individuals who have achieved remission, to better understand and monitor their progress, and potentially offer hope to others with type 2 diabetes.

HEALTHY DIET = HEALTHY WORLD

A new analysis has added to evidence that nutritious diets are often naturally better for the Earth. A diet with levels of saturated fats, carbohydrates and sodium as recommended by the World Health Organisation has been found to create lower greenhouse emissions than diets that exceed guidelines. To add to this, previous research has shown that environmentally sustainable diets are often less processed, less energydense and more nutritious.

ARE WOMEN LESS COMPETITIVE?

People often believe men are the more competitive sex (and this is sometimes used as an explanation for the gender wage gap), but an American study suggests this isn’t necessarily the case. Women are just as keen to enter into competition, but are more likely to enter when there’s an option to share their winnings with the losers. Participants were offered money to complete maths problems and when given the option to choose a more competitive option that also allowed them to share their winnings, 60 per cent of the women went for it, but only 53 per cent of men chose the option to share their winnings.

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01/02/2022 13:20

HEALTH | NEWS

HOW JOURNALING CAN MAKE YOU MORE ALTRUISTIC

There are numerous benefits to journaling, but one of our favourites is the revelation that it can make you a more altruistic person, according to a study from the University of Oregon. Using MRI scans on people, researchers found those who practised gratitude journaling had more of a reward-response in the brain when money was given to a charity, compared to when they received the money themselves. So, writing down things that you’re grateful for could result in increased kindness.

‘Love is the flower you’ve got to let grow.’

MEN’S SLEEP IS AFFECTED BY THE MOON Historically, it’s been believed women are closely connected to the moon, whether via menstrual cycles or mood, but a new study shows it’s not just women affected by it. Researchers from Uppsala University have discovered that men may actually be more sensitive to lunar cycles when it comes to their sleep. They found that men exhibited lower sleep efficiency and increased time awake during the waxing moon, compared to sleep measured during the waning period.

John Lennon

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HEALTH | NEWS

READING LIST

Support your body and mind with this diverse selection of empowering new reads. The uplifting stories one What a Wonderful World: Good News Stories to Calm Your Mind for a Peaceful Night’s Sleep (HarperCollins, £9.99) Switch off your digital device and immerse yourself in these soulful true stories. Break away from negative news cycles with this collection of 100 short news stories, which emphasise the positives happening all around you. Covering environmental developments, technological progress and random acts of kindness from all around the world, this book is designed to be a beacon of hope for these anxious times. Read before bed to calm your mind.

The lucid dreaming one How to Catch a Dream: 21 Ways to Dream (and Live) Bigger and Better, by Theresa Cheung (Thorsons, £14.99) Behind your closed eyes lies a whole world of self-discovery, adventure and inspiration hidden away in your dreams. Not only are dreams the key to a more fulfilling life, but you can also ‘wake up’ in them to discover life-enhancing insights. Learn how to lucid dream and to understand the meaning of non-lucid dreams. Includes a three-week plan on how to recall your dreams, influence your dreams and use their power to enhance your intuition and sleep better. See page 60 for our sleep tips.

The pain-free period one You Can Have a Better Period, by Le‘Nise Brothers (Watkins, £14.99) Ever wondered why you feel so angry just before your period? Or whether it’s supposed to be so painful or heavy? The author, a women’s health and hormones specialist, delves into common conditions and complaints around that time of the month, offering natural remedies and solutions. This is a practical guide to understanding your menstrual cycle and balancing your hormones with nutrition, lifestyle changes and yoga – helping you to take back control of your body.

The spicy vegan one The Cajun Vegan Cookbook: A Modern Guide To Classic Cajun Cooking And SouthernInspired Cuisine, by Krimsey Lilleth (Blue Star Press, £27.99) Plant-based foodies can indulge in New Orleans’ iconic cuisine with more than 130 recipes in this mouthwatering Cajun vegan cook book. Classic dishes like jambalaya, étouffée, gumbo and hushpuppies have gone vegan in recipes by Krimsey Lilleth, founder of the LA restaurant Krimsey’s Cajun Kitchen. This cookbook blends Louisiana flavour with plant-forward ingredients that are fresh and sustainable.

APPY AND YOU KNOW IT

Step up your fitness routine with the new audio-based WithU (free for 14 days, then £9.99 a month). It features workout programmes across 14 disciplines, including running and yoga, and doesn’t require looking at a screen, so you can concentrate on what you’re doing. 12 TOPSANTÉ

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TOP OF THE PODS

Get inside the minds of athletes and innovators, with season two of the Red Bull Basement Sessions. From skydivers to psychologists, the podcast explores what motivates exceptional people to challenge the status quo and keep going in the face of resistance.

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Track calories & nutrients with the Nutracheck app Scans barcodes 300,000 UK foods

Over 100,000 top ratings The top search result for ‘calorie counter’ in the App Store. Download Nutracheck now. wnload Scan to do

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Kat Burki Hand Therapy (£45, feelunique.com) intensely nourishes hands thanks to a potent formula of cold-processed plant oils and KB5™ Complex, composed of arnica, gotu kola, lavender, calendula and chamomile. It’s free from artificial fragrances, fillers and even water, making it super rich.

EDIT

Editor Katy’s fave beauty and wellbeing finds. Follow her at instagram.com/thehealtheditor.

✦ Ren Glow and Protect Serum (£50, renskincare.com) is a lightweight super fruit serum designed to smooth and even out skin tone thanks to vitamin C-rich kakudu plum, microbiome-friendly dragon fruit and added omega 5. It’s also plentiful in antioxidants to help protect skin from free radicals and pollution.

✦

Creature of Habit Gentle Daily Cleansing Balm (from £34, creatureofhabitskincare.com) is an oil-to-milk formula that removes dirt, oil and make-up without harming your skin’s natural acid mantle. Bisabolol and squalane hydrate and soothe.

WORDS: KATY SUNNASSEE.

✔

ST Agua de Madre Culture BU Shot (£19.95 for 6, aguademadre.co.uk) is jam-packed full of live cultures, vitamins and minerals thanks to a powerhouse combination of cold-pressed organic ginger, fresh lemon juice, turmeric and fermented kefir water.

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Alexandra Kay Time to Ease Muscle Relax Body Oil (£29, greenpeople.co.uk) is ideal for relieving tired muscles before bed. Ginger and black pepper provide a warming effect while peppermint and eucalyptus soothe the skin. The formula also features CB2-Skin™ Biofunctional, which stimulates the skin’s CB2 cannabinoid receptors to reduce irritation.

Naturecan Marshmallow & Slippery Elm Balm (£19.99, uk. naturecan.com) uses broadspectrum CBD, marshmallow extract and slippery elm to soothe irritation and leave skin calmed. Slippery elm has been used for centuries as a natural way to nourish skin.

✦

14 TOPSANTÉ

✦

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01/02/2022 13:09

HEALTH | FAVOURITE THINGS

Deja Rest & Digest Capsules (£35, deja.life) features a soothing blend of Ayurvedic medicinal herbs, including triphala, ginger, fennel and long pepper, to support digestion and maintain good gut health.

✦

Moju Drinks Immunity Pack (£27.80, mojudrinks.com) features highstrength, plant-based vitamin D shots to support bone health, along with potent vitamin C shots, packed with acerola cherry and elderberry (not shown), to give immunity a boost.

Viridian Andrographis Complex (£24.10, viridian-nutrition.com) is powered by andrographis leaf extract to provide natural relief from coughs and colds, along with vitamin C and zinc to support your immune system’s natural defences.

Biossance Squalane + Amino Acid Gentle Cleanser (£20, spacenk. com) is brand new and contains an amino acid complex to gently remove make up and impurities without drying your skin, thanks to a nourishing combination of aloe, squalane and moringa extract. TOPSANTÉ 15

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MY LIFE IN HEALTH

Denise Van Outen

The actress, singer, dancer and presenter, 47, shares how she stays fit in her 40s, talks about her upcoming autobiography and the skincare she can’t live without.

I’ve always loved keeping fit. It helps that I am constantly on the go for my work, which keeps me active. However, I’m now at an age when my body is going through natural changes and so I need to care for it even more. It was so important in my recent role on stage in Cabaret All Stars that I kept in good shape as I was performing alongside young people with athletic bodies, so I wanted to be the best version of me alongside them.

I tell her not to get too down, to look on the bright side and just to know better times are coming. I also make sure I don’t focus on diet or on banning any food groups as I want Betsy to grow up with a normal attitude to food.

My favourite type of exercise is being outdoors, although I don’t much like running. I’ve had many instructors in the past but the one I have now is perfect as he makes the workouts fun. I can’t bear trainers that push you to the limit; mine does fun things and the time is enjoyable. He sets up assault courses and I smile while doing them rather than grimace! Exercising also helps my mental health but, luckily, I naturally has a positive outlook on life.

I am so lucky to love what I do. Doing Cabaret All Stars was the biggest joy. Ever since I was on The Big Breakfast back in the 1990s, my career in TV and stage has been so much fun but I do work hard. I had a strong work ethic built into me as a child. When I was doing The Celebrity Circle (a celebrity version of reality TV show The Circle), I put my all into it, even though it was difficult as we were locked up with no sense of time or proper daylight. I needed my mental strength as there were times when we had hours to fill. It was challenging to know what to do with myself. That’s when the creative part of me came out – I got beads and made bracelets to pass the time.

I’m trying to pass on my positive attitude to my daughter, Betsy. She’s aged 11 and at that pre-teenage stage. Whenever she has bad days,

I now want to help young people getting into the industry. I have so much advice to give as I learnt so much from my work in TV. In the past

‘I don’t do faddy diets and just eat in moderation but if I want a family-size packet of crisps, I’ll have one!’ 16 TOPSANTÉ

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I worked with some TV hosts who had an attitude, or who were not warm to work with, but my current job on Steph’s Packed Lunch has proven to be an eye opener as Steph is a breath of fresh air; the way she treats her guests before and after interviews is incredible – I love her! One of my biggest joys, other than my daughter, is my dog Remy. I took her on Steph’s Packed Lunch and she was such a good girl. Her first venture into live TV and she performed beautifully! I’m often asked about my beauty routine but I don’t tend to use fancy products. I always take off my make-up at night and use a moisturiser, which is the one product I have to have. What really makes my skin glow though is if I’ve had enough sleep. I am terrible at remembering to drink water but have realised that as I’ve got older, it’s really important. And the same goes for eating well, which is so crucial. I don’t do faddy diets and just eat in moderation. But if I want a family-sized packet of crisps then I’ll have one, as you’ve got to have a bit of what you want and not restrict yourself too much! I put on some weight during lockdown, so I’ve recently made more effort to lose it. One thing that has helped me was the ReSculpt Body Contouring treatment, which is Facebook.com/TopSanteMagazine

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01/02/2022 13:17

WORDS: SUZANNE BAUM. PHOTOS: KARIS KENNEDY.

HEALTH | CELEBRIT Y INTERVIEW

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HEALTH | CELEBRIT Y INTERVIEW

a regular on our Denise has been in the 90s. e Big Breakfast screens since Th

a nonsurgical device designed to sculpt and contour the body. As its ambassador, I did all the research beforehand to check it was something I truly believed in and not some faddy machine. I have to say it is excellent and has helped me remove some unwanted fat around my belly — the results are incredible. I knew it was working as I had to wear a tailcoat for Cabaret All Stars, and the buckle on my costume kept having to be moved as I got trimmer. Also, using the machine gave me an extra push to fi rm up as it’s taken me a long time to recover from my shoulder injury on Dancing On Ice, so I couldn’t exercise the way I did. Now though, I feel all the troublesome areas of my body have toned up and the good thing about ReSculpt is that there is no down time. Also during lockdown, I started writing my autobiography as I have so much to talk about! It’s being published this month (March) and I’m so excited to have put everything down on paper to share with others: stories, experiences and everything else. I’ve been wanting to do it for a while, but lockdown gave me the perfect opportunity. ● Denise Van Outen is an ambassador for ReSculpt Body Contouring by PURESKIN, available nationwide at local clinics, spas and salons (wearepureskin.com). Her biography is out on March 22. Sign up to our newsletter at topsante.co.uk

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‘My personal trainer sets up assault courses for me to do but I smile while doing them, rather than grimace!’ TOPSANTÉ 19

01/02/2022 13:18

Healthy HOME Refresh your home this season with these spring cleaning essentials and aromatherapy goodies.

STEAM DREAM

✔

Steam your clothing and keep other fabrics clean and fresh with the Laurastar Iggi (£179, laurastar.co.uk). This handheld steamer uses dry microfine steam (DMS) technology to eliminate 99.9 per cent of viruses, bacteria and fungi, along with 100 per cent of dust mites in one quick spray. It also removes wrinkles and creases from even delicate clothes. All of this, without any harsh chemicals!

CANDLE CORNER The Wild Planet Aromatherapy range (from £9, wildplanet aromatherapy.com) of natural, non-toxic home fragrance products, including candles and reed diffusers, will keep your home smelling fresh, without the need for harsh chemicals. For spring, we like the uplifting Revitalise Collection (from £17). ● For more tips and candle inspiration, visit thecandleconnoisseur. co.uk.

CLEARING THE AIR

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WORDS: LILY SMITH

Created in response to the Covid-19 pandemic, the Atmos-Clear AIR (from £189, atmos-clear.com) is a high-tech air purifier designed to eradicate 99.9% of all viruses, bacteria, mould and fungi, including Sars-Cov-2, from the air in a room in just 30 minutes, thanks to a powerful combination of UVC and LED technology. The machine’s small size also means it’s easy to transport from room to room.

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01/02/2022 13:13

HEALTH | GREEN LIVING

PLASTIC-FREE CLEANING

OceanSaver EcoDrop refill pods (from £1.50, ocean-saver.com) are perfect for reducing your plastic use. The concentrated cleaning sachets are 100 per cent plasticfree, non-toxic and plant-based. Drop one of the dissolvable pods into a reusable spray bottle, add water, shake and get cleaning!

PLANT TREES WITH EVERY FLUSH Serious Tissues Loo Roll (£30 for 36 rolls, serioustissues.com) is made in the UK using 100 per cent recycled paper. Serious Tissues plants a tree for every loo roll sold, making it the UK’s first carbon neutral toilet paper company. In just over one year of business, it has planted more than 500,000 trees!

SUSTAINABLE CHIC Looking to add some stylish – yet sustainable – touches to your home? Check out the Memories of Green Tears of Rain Vase (£75, notjustashop.arts. ac.uk). Made from discarded wood off-cuts, each vase is handcrafted by emerging London designer, Arturo Soto. Perfect for dried flowers!

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ADD A LICK OF PAINT Looking to refresh your walls this spring? Lick (from £38, lick.com) creates trendy and sustainable wall paints and wallpapers in a wide range of pigment-rich shades, designs and finishes. Simply use the handy stick-on sample swatches to find that perfect shade. The eco-friendly paints are low in VOCs (volatile organic compounds), and are water-based, cruelty-free, vegan-friendly and wipe-clean. Plus, the packaging is plastic free and 100 per cent biodegradable. Lick is also partnered with charities 4ocean and One Tree Planted to help clean the seas and restore our forests.

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WHAT SUPP? Promote a better night’s kip with these super supplements.

Hush & Hush MindYourMind (from £35, hushandhush. co.uk) is new to the UK from the US. The proven blend of natural, soothing, time-tested ingredients, including tryptophan, valerian root, holy basil leaf and magnesium, helps calm mind and body for a peaceful night.

Together Health Night Time Marine Magnesium Complex (£12.99, togetherhealth.co.uk) is a comforting and calming blend of five natural forms of magnesium to help you feel rested and restored. Containing all the benefits of ocean-sourced magnesium, the capsules also include a carefully selected combination of premium hops extract and natural 5-HTP from griffonia extract, which is indirectly involved in producing melatonin, an important hormone for sleep. Take two capsules 30 minutes before bed to help calm the nervous system, regulate your body clock and help promote a relaxed feeling.

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WORDS: ALISON HARDINGE

BeYou Plant-Picked Night Time Support Vitamins (£19.99, 90 capsules, beyouonline.co.uk) helps you drift off thanks to ashwagandha root to promote optimal relaxation and de-stressing, magnesium and B12 to support reduction of tiredness and fatigue, plus griffonia seed (5 HTP) to reduce restlessness and help you feel energised the next day. It also includes black pepper extract, vitamin B12 and zinc for immune support. Facebook.com/TopSanteMagazine

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01/02/2022 13:27

HEALTH | SUPPLEMENTS

Well.Actually. Neuro Night 5-HTP+ (£12, beautynaturals. com) contains a blend of seven vitamins, minerals, plants and herbs to help calm your body and mind. This includes relaxing magnesium, active B6 to reduce stress, chamomile to calm, hormonal-balancing reishi mushroom and schisandra, plus 5-HTP to help increase melatonin production.

✦

Pukka Organic Night Time Capsules (£7.45, pukkaherbs.com) promote sleep quality and calm your busy mind thanks to their broad-spectrum formula, which contains high-grade organic, sustainably cultivated herbs including valerian and ashwagandha.

RETURN OF THE MAG

‘Research shows that taking magnesium can improve your overall sleep quality, especially for those who already suffer from disrupted patterns,’ says registered dietician and nutritionist Lola Biggs. ‘Magnesium helps release tension, limit the effects of cortisol and supports the deep, restorative phase of sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes peaceful sleep.’ See page 47 for more on sleep.

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✦

Motion Nutrition Unplug Nootropic (£24.99, motionnutrition.com) contains magnesium, zinc, iodine, ashwagandha, rhodiola, L-theanine and Montmorency cherry, all of which are designed to help you wind down and prepare for quality sleep. A study found that after four weeks of using the supplements, sleep latency (meaning how long it takes you to fall asleep) dropped by 52 per cent, while sleep quality, measured by how refreshed study participants felt in the morning, improved by 32 per cent.

Dr. David Jack Sweet Dreams (£45, drdavidjack.com) promotes healthy, natural sleep patterns and supports your immune system with antioxidants in the form of vitamin C (which has the added bonus of helping your skin repair overnight), as well as optimum doses of zinc, magnesium and vitamin B6. The capsules are also gluten-free and vegan-friendly. TOPSANTÉ 23

01/02/2022 13:27

Meno matters

WORDS: RACHEL TOMPKINS. PHOTOGRAPHY: GETTY IMAGES AND SHUTTERSTOCK

WORKING IT OUT

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01/02/2022 13:16

HEALTH | MENOPAUSE

Menopause remains in the headlines, with it being talked about in Parliament at the end of last year, and campaigns afoot to help menopausal women in the workplace.

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HE MENOPAUSE and perimenopause are natural parts of the ageing process and is brought about by hormone changes that usually happen between the ages of 45 and 55. It can be an extremely unsettling and worrying time for women and the symptoms can include hot flushes, night sweats, weight gain, loss of libido and vaginal dryness, as well as incontinence and uterine prolapse. Menopause can also trigger mood swings, depression and insomnia for many women. Understandably these symptoms can have a huge impact on a woman’s home life, but also her work life too. However, last November employers were urged to support women during the menopause or risk facing legal action. This came about because of the number of employment tribunals that cited menopause surging in recent years, with menopause cited in 10 mentions in just the first six months of 2021, according to figures from HM Courts and Tribunals Service. Dr Shirin Lakhani, a cosmetic doctor and intimate health expert, has been keen to break the taboos around menopause and help raise awareness of the importance of menopause rights, both in the workplace and in a broader sense. Last year, she spoke at the All-Party Parliamentary Group with MP Carolyn Harris about the impact of the menopause. ‘Over the last five years, 10 cases of alleged discrimination in the workplace have been with women affected by the menopause – these figures are just in Scotland, so the overall total in the UK must be higher,’ says Dr Lakhani. ‘We need to remove another one of

the barriers that make working life much harder for women, and to give them better rights when they’re going through the seismic change that is the menopause.’

EQUAL OPPORTUNITIES

Under the Equality Act 2010, menopause discrimination is largely covered under three protected characteristics: age, sex and disability discrimination. The Health and Safety at Work Act 1974 provides for safe working, which extends to working conditions when experiencing menopausal symptoms. ‘I would argue that this act is outdated and archaic,’ says Dr Lakhani. ‘We have campaigns to help fight the inequality that women face in areas such as period poverty and during pregnancy, but the menopause sees women’s bodies undergo changes that are just as life changing, if not more so, as either pregnancy or menstruation. So surely it’s about time the law is changed to reflect this and give women more rights.’ Dr Lakhani isn’t alone in her views. Caroline Nokes, chair of the Women and Equalities Committee, is currently chairing an enquiry lead by a group of MPs into menopause discrimination. The inquiry was launched in August 2021 and is looking at whether equality law needs to be strengthened and if the menopause should be a protected characteristic under the Equality Act, which states that it is against the law to discriminate against someone because of age, disability, gender, marriage and civil partnership, pregnancy and maternity, race, religion or belief, sex or sexual orientation. ‘I think that it’s important that women like myself speak out to support such law changes, so as to

‘We need to remove another one of the barriers that make working life much harder for women.’

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Since offering to pay for HRT prescriptions, 10 per cent of Timpson’s employees have taken up the offer. protect working women now and in the generations ahead,’ adds Dr Lakhani. ‘It’s only by breaking down the physical barriers such as these that we can truly begin to allow women to play on an even playing field with their male counterparts.’

STARTING THE CONVERSATION

One employer who is leading the way in menopause rights is Timpson, which made headlines last year after offering to pay for HRT prescriptions for staff. ‘James [Timpson CEO] has always been vocal about our support for colleagues who are experiencing 26 TOPSANTÉ

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the menopause and wanted to see whether there was anything more we could do to get the message across,’ says Laura Garside, menopause champion for Timpson. ‘We have 450 women employees who could be of menopausal age, and since offering to pay for HRT prescriptions, we’ve so far had about 10 per cent of those come forward saying that they would like to benefit from it. ‘Even though not everyone has taken it up, the feedback is that it’s been a great way of raising awareness of the issues and of being open about menopause. It’s resulted in a more open conversation about the issue.’

Dr Shirin Lakhani s a cosmetic doctor with a specialist interest in hormones, menopausal health and intimate health. She helps women with menopausal skin, hormones and HRT, as well as intimate rejuvenation treatments such as the O-Shot, intimate peels, radio-frequency intimate tightening and HIFEM technology to help re-build the pelvic floor. Find her at drshirinlakhani.co.uk.

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01/02/2022 13:16

FEEL BRIGHTER EVERY DAY WITH HRI GOOD MOOD Take this powerful herbal medicine to aid the symptoms of anxiety and low mood. With the active extract St John’s Wort, HRI Good Mood provides you with the strongest daily dose available. HRI Good Mood is a traditional herbal medicinal product used to relieve the symptoms of slightly low mood and mild anxiety. Based on traditional use only.

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27/01/2022 16:01

HEALTH | COLUMNIST

BEATING BURNOUT Burnout expert and nutritional therapist Rosie Millen on why sleep is important when trying to increase energy levels.

WORDS: ROSIE MILLEN. ILLUSTRATION: GETTY IMAGES AND SHUTTERSTOCK

HIS IS A MASSIVE SUBJECT AND IT’S SO critical for energy. So why is sleep so important? When you’re sleeping, your body is hard at work repairing damage caused by stress. Your cells produce more protein while you are sleeping, and these protein molecules form the building blocks for your cells. What’s more, a study published in 2001 found a correlation between people with insomnia or interrupted sleep and elevated cortisol in the blood. One thing to point out is that the hours of sleep you get between 10pm and midnight are the most helpful. The theory is because when the sun goes down and it becomes dark, the pineal gland in your brain releases a surge of melatonin – a natural hormone that makes you feel tired and helps you fall asleep.

TAKE ACTION

Here are my top tips for getting a good night’s sleep, every night: ROUTINE. If you go to bed at the same time every night and wake up at the same time every morning, you are more likely to have a healthy sleep/wake cycle. Start by going to bed earlier – even by just 30 minutes – so your body slowly gets used to it. LIGHT AND DARKNESS. If you are exposed to light in the evenings, this can interfere with the natural release of melatonin. Be extra careful about the blue light from your phone, as research shows that too much prevents the release of melatonin. TEMPERATURE. Too much heat at night increases wakefulness and decreases your chances of REM sleep. So, make sure you are in a cool room and not covered in too many covers! FLIGHT MODE. Putting your phone on fl ight mode from 10pm to 6am will stop most distractions, and you’re less Sign up to our newsletter at topsante.co.uk

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likely to pick up your phone again, knowing you’ve deliberately put it on fl ight mode. DIM DOWN. This means putting your phone away and starting the routine of getting ready for bed. That might mean having a cup of camomile tea, having a bath or doing some yoga. AVOID ALCOHOL AND CAFFEINE. Booze is likely to wake you up in the middle of the night, multiple times, and affect your chances of deep REM sleep, while caffeine is a stimulant and keeps you awake. No caffeine after 2pm. CBD OIL. A growing body of scientific research suggests CBD (cannabidiol) oil appears to ease anxiety, making it easier to fall asleep. (See page 68 for more on this.) EAR PLUGS. These are excellent for blocking out noise that might be keeping you awake. The best ones are silicone. BE COMFORTABLE IN BED. Is it time to change your pillows? Do you know how old your mattress is? One of my secrets is a mattress topper as they add an extra layer of comfort. READING. Reading before bed can help lower levels of stress. This is because your mind can focus on something other than what happened during the day. TIME IN BED. Keep your bedroom for sleeping only. If you do wake in the night and can’t get back to sleep, go to another room to read for a while, then go back to bed when you feel sleepy again.

Rosie Millen studied at the Institute of Optimum Nutrition and graduated in 2010. In 2014, she was diagnosed with adrenal fatigue. Her book, Burnout’s A B*tch! (£20, Mitchell Beazley), is out now.

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01/02/2022 13:08

Wellness TR AV EL

SPRING INTO RELAXATION As we emerge from winter, get ready to feel refreshed and rejuvenated this spring with our pick of the best wellness retreats and spa breaks.

Feel empowered on this women’s health retreat WHAT: The Escapada ‘Women’s Health Reset’ Retreat WHERE: Mallorca, Spain WHEN: May 14-18 PRICE: From €1,200 per person (roughly £1,000)

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WORDS: LILY SMITH

Stay in a historical Mallorcan farmhouse and enjoy a full-board Ayurvedic menu, daily yoga and meditation classes, one-to-one health consultations and individualised wellness treatments, with The Escapada ‘Women’s Health Reset’ Retreat. This empowering four-day retreat explores everything from fertility and transitional life changes – including menopause – to sleep, anxiety and burnout. The key aims: to help women understand and explore the nature of their symptoms and discover how Chinese medicine, Ayurveda, seasonal foods and natural healing practices can help. You can expect to leave this retreat equipped with a range of knowledgeable skills to further develop better lifestyle choices in your daily life. Visit escapadahealth.com.

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01/02/2022 13:25

TRAVEL | RETREATS

Rest and recharge on the Cornish coast WHAT: Spa-cation Package at The Headland Hotel from Pride of Britain Hotels WHERE: Newquay, Cornwall WHEN: Offer available until October 2022 PRICE: Two nights from £420 per person With breathtaking views of the rugged Cornish coastline, the Headland Hotel is perched on the magnificent headland overlooking Fistral Bay. The Spa-cation Package offers a luxury two-night stay complete with a full Cornish breakfast, a relaxing 55-minute spa treatment of your choice, a glass of fizz in the spa relaxation area, a two-course dinner in The Samphire Restaurant, and a two-course lunch in The Terrace Restaurant. You will also be treated to full use of the multi-award winning Headland Spa, complete with a relaxation suite, seven treatment rooms, an adult-only indoor pool, a hot tub, a Swedish sauna and a Cornish salt steam room, alongside the new Aqua Club: a £10 million swimming and wellness space, which is perfect for relaxing and unwinding. Visit prideofbritainhotels.com. Sign up to our newsletter at topsante.co.uk

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Retreat to a hidden spa in the great outdoors WHAT: The Secret Spa at The Devonshire Arms Hotel and Spa WHERE: Bolton Abbey, Yorkshire Dales WHEN: All-year round PRICE: Spa Day packages from £125 for two people, plus overnight stays from £229 per night Tucked behind the Devonshire Arms Hotel in the Yorkshire Dales is The Secret Spa: an outdoor spa retreat with stunning views of the Dales. Spend your day in a beautifully decorated private bell tent, complete with a cosy log burner (it is only March, after all!), complimentary robes and slippers, comfy furniture, and refreshments. Choose from a range of themed spa days, including twilight getaways, champagne specials and a ‘muddy’ package, which includes a Rasual Chamber Experience. A typical spa day includes full use of the spa facilities, a decadent spa treatment plus either brunch, lunch or an afternoon tea. Fancy making a weekend of it? Extend your retreat by booking an overnight stay at the Devonshire Arms Hotel. Visit devonshirehotels.co.uk. 32 TOPSANTÉ

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01/02/2022 13:25

TRAVEL | RETREATS

Escape the hustle and bustle of city life WHAT: The Retreat at The Londoner WHERE: Leicester Square, London WHEN: All-year round PRICE: Spa days from £370, overnight stays from £400 This super boutique hotel, located in the heart of the West End, has launched The Retreat, a spa and wellness sanctuary offering individuals a hideaway haven to escape the fast pace of city life. The sustainable spa hotel offers a multitude of rejuvenating treatments and activities to soothe the mind and body: from a tranquil spa complete with bespoke treatments and secluded poolside cabanas to a fully equipped state-of-the-art gym, offering personal training and a range of fitness and wellness classes. Alternatively, why not head to Refuel? This results-driven superfood and drinks clinic aims to nourish and promote a holistic state of wellbeing. Whatever your mind or body needs, you’re sure to find it at The Retreat. Visit thelondoner.com.

Treat yourself to some ‘me-time’ WHAT: The Ultimate Indulgence Spa Break at Ashdown Park Hotel and Country Club from Elite Hotels WHERE: East Sussex WHEN: All-year round PRICE: from £168.50 per person, based on two sharing Escape to the forest this spring for some serious pampering. Located in Ashdown Forest, The Ultimate Indulgence Spa Break at Ashdown Park Hotel includes a 40-minute luxury spa treatment of your choice, with options including a facial, a massage, a manicure, a pedicure or a Turkish body scrub and massage. Alternatively, you can swap your treatment for a round of golf if you prefer. Alongside the pampering, the package also includes an overnight stay in a luxury room, along with a two-course dinner in the evening and a full English breakfast the following morning. And… relax! Visit ashdownpark.com. Sign up to our newsletter at topsante.co.uk

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Subscribing to Top Santé is a great way to keep abreast of the latest health news and advice and it’s a thoughtful gift for a friend or relative, too. Every issue is packed with the best nutrition, beauty, wellbeing and fitness tips to keep you feeling great all year! Katy x

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Oil

right on the night! Confused about essential fatty acids? Dr Alex Richardson dives into the science behind omega-3 and 6 and how to get enough for good brain health.

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02/02/2022 10:38

HEALTH | BRAIN

OR OPTIMUM BRAIN health, few things are more important than your intake of dietary fats, but not just any old kind of fat – we’re talking omega-3s. Your brain is 60 per cent fat and for it to work properly, it really does matter what kind of fuel you feed it. Even saturated fats and cholesterol, which are so often demonised, are needed for brain health – but your body can make them if needed. It can also make its own “monounsaturated” fats in the form of omega-7s and 9s. The only fats you need and that your body can’t make, and so must come from diet, are the polyunsaturated: omega-3 and omega-6. Both are essential, but you need them in the right balance. Typical modern diets are over-rich in omega-6s – vegetable oils, meat, eggs and dairy – and seriously lacking in omega-3, particularly the long-chain forms (EPA and DHA) that fish and seafood provide.

WORDS: DR ALEX RICHARDSON. PHOTOGRAPHY: GETTY IMAGES AND SHUTTERSTOCK

THE LONG & SHORT OF IT

There are different kinds of omega-3 and omega-6 fats, and it’s the longchain ones that are biologically essential, particularly for your brain but also for every aspect of health. Confusingly, however, it’s the short-chain ones that usually get called essential. This is because, in theory, your body can convert short-chain omega-3 and omega-6s into longer-chain forms. In practise, though, this conversion is limited by your genetics, diet and lifestyle. In fact, when it comes to omega-6, most people get enough of the long-chain version (AA) as it’s found in meat, eggs and dairy. And short-chain omega-6 (LA) is in all vegetable oils, nuts, seeds and grains, so modern diets provide an abundance. But short-chain omega-3 (ALA) is in far fewer oils than omega-6, and what’s more, they compete for conversion. As a result, synthesis of DHA, in particular, is so inadequate (at 0-1 per cent), that DHA is officially recognised as a dietary essential alongside LA and ALA. Sign up to our newsletter at topsante.co.uk

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Fish and seafood are the main sources of DHA and EPA – the important long-chain omega-3 you need. But in most countries, diet and blood levels are below what’s needed for brain and heart health.

ESSENTIAL FATS

All cell membranes contain omega-3 DHA (and omega-6 AA) for their normal structure and function, but these are especially concentrated in brain and nerve cells, with DHA being particularly important for your brain. DHA is also critical for vision, making up 30-50 per cent of your retina. EPA is what’s called a “functional fat”. This (and DHA, AA, and other long-chain omega-3s and 6s) are raw materials for a vast array of different substances needed to regulate systems in your brain and body. They influence all brain signalling systems, as well as your cardiovascular system. For good health, what matters is the balance between omega-3 EPA/DHA and omega-6 AA – because they often have powerful opposing as well as complementary effects. This explains why public health

3 easy ways to increase omega-3s in your diet

When choosing fish, opt for mackerel rather than cod. Mackerel is an oily fish and will contain far more omega-3 per serving than cod, prawns or squid for that matter.

When snacking, choose fresh, oily nuts and seeds high in omega-3, including walnuts, flaxseeds and chia seeds. Raw rather than roasted nuts are also best as high heats can damage the delicate long-chain omega-3 fats.

Rather than using a pre-prepared salad dressing, butter or sunflower oil on your salads and veggies (which contain more omega-6 than 3) try cold-pressed oils of walnut or flaxseed, both of which are rich in omega-3 and don’t have a very strong taste.

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statements from governments worldwide emphasise the importance of eating fish. For example, the NHS recommends two portions of fish a week, one of which being oily. Western-type diets, with their excess of omega-6 vs omega-3 fats, do not reflect this guidance, unlike Mediterranean. Research shows low blood levels of omega-3, which directly reflect diet, are linked to poor health. For many years, we’ve known that higher intakes of omega-3 fat play a key role in brain and body health.

HOW MUCH IS ENOUGH?

Fish and seafood remain the best sources of EPA and DHA (and some AA), because they also provide other key nutrients, including selenium, vitamin D and the B vitamins. Vegans and vegetarians can get EPA and DHA from algal-source supplements. For brain and vision, a minimum of 250mg per day of DHA is needed to make sure you get the health benefit of eating omega-3 but many modern diets provide 100mg per day or less. Research trials on brain function typically measure behaviour and learning, and often use 450-1,000mg or more (up to 5,000mg per day is recognised as safe). Diet is the best source of all nutrients whenever possible, but supplements can help.

Dr Alex Richardson is a leading expert on how nutrition, particularly fatty acids, affect behaviour, learning and mood. She is a director of UK charity Food and Behaviour Research (fabresearch.org) and author of They Are What You Feed Them (£14.99, Harper). While based at Oxford University’s Dept of Physiology, Anatomy and Genetics for more than 30 years, she pioneered research into the role of fatty acids in both normal individual differences and developmental and psychiatric disorders, such as dyslexia, ADHD and autism.

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GREAT SOURCES OF DHA AND EPA INCLUDE: ● Baked salmon fillet – 1,900mg per portion ● Tinned sardines – 882mg per portion ● Smoked salmon – 425mg per portion ● Smoked mackerel – 4,830mg per portion

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02/02/2022 10:38

HEALTH | BRAIN

6 T O T R Y. . .

Healthspan High Strength Omega 3 (£8.95, healthspan.co.uk) contains 1,000mg fish oil, a third of which is pure omega-3. The oil is purified to remove saturated fat, cholesterol and pollutants. It is sourced sustainably from the South Pacific Ocean and with Friend of the Sea certification. Contains 120mg DHA and 170mg EPA per capsule.

Wiley’s Finest CatchFree Omega 3 (£29.99, wileysfinest.co.uk) is a plant-based supplement for vegans and vegetarians containing DHA Omega-3 derived from marine algae and the British-grown Ahiflower. It also contains vitamins K2 and D3 for an immune boost.

Cytoplan Omega Protect + CoQ10 (£33, cytoplan.co.uk) is a new, powerful omega-3 and antioxidant-rich formula, containing both DHA and EPA from natural algae, with CoQ10, oregano, rosemary and grapeseed oils – all of which are great for brain function and health. It’s also vegan and comes in a plastic-free pot.

Efamol Efalex Brain Formula Liquid (£9.99, efamol.com) contains a special combination of fish oil, which is rich in omega-3 fats, DHA and EPA, plus evening primrose oil.

Efamol Active Memory (£11.49, efamol.com) provides DHA to support brain function, as well as important B vitamins, phosphatidylserine and ginkgo biloba to help maintain memory and preserve cognitive function. Sign up to our newsletter at topsante.co.uk

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Together Health Omega 3 (£13.99, togetherhealth. co.uk) is a clean source of EPA-rich omega-3 from algae, helpful for vegetarians and vegans as it’s completely plant based and fish free.

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WORDS: DR NICOLA SHERLOCK. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK. *BMJ OPEN

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01/02/2022 13:06

HEALTH | CHRONIC PAIN

7 TIPS FOR

MANAGING CHRONIC PAIN It is estimated that one third to half of the UK population lives with pain*, with many reporting their pain having a significant impact on their physical and emotional health. It’s also increasingly recognised that medication alone is not the answer: painkillers do not ‘kill’ the pain – at best they relieve some of it. Here, Dr Nicola Sherlock shares why those living with pain need to adopt a more holistic view of it and consider what else can be put into their toolboxes of support to better manage it. Sign up to our newsletter at topsante.co.uk

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1 UNDERSTAND YOUR PAIN Chronic pain is difficult to understand. Why does one person’s pain persist month after month, while someone else’s resolves? Recognising the difference between acute and chronic pain is the first step in understanding it. Acute pain is short lived; it lasts from a few seconds to around three months. It is useful pain. For example, it lets you know you’re burning your hand on the iron and you need to move it. Chronic pain is different; it serves no purpose and it is not warning you to change your actions. Despite persisting for months, and very often for years, it is of no benefit. The treatments that work with acute pain do not work as well with chronic pain. When you live with chronic pain, your nervous system adapts and becomes sensitised. Understanding more about the nature of their pain can help people manage it and reduce its impact.

2 WORK WITH YOUR THOUGHTS

Everyone talks to themselves; minds are always chattering away. Some of the things that you say to yourself can be helpful, but some of your mind’s chatter will not be so helpful. When people live with pain, they will often experience a very harsh, critical

internal voice. It’s a voice that curtails and diminishes their living. With practice, it is possible to tune in and observe this chatter and subsequently decide whether it is worth listening to. By tuning out negative chatter, you can move towards your values, the things in life that are really important to you. TOPSANTÉ 41

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‘People who live with pain need to remain physically active. Motion is lotion for your joints.’

3 BE MORE ACTIVE BUT PACE YOUR ACTIVITY People who live with pain need to remain physically active. Motion is lotion for your joints and engaging in regular physical activity is incredibly beneficial for your physical and psychological wellbeing. Often, people who live with pain become less active over time. It is very normal for them to feel anxious about increasing their activity levels, as they are fearful of making their pain even worse. Many people also adopt a “boom or bust” approach to their activity levels. On a good day, they do too much and pay the price with a flare-up of pain. Pacing physical activity is an extremely powerful tool for becoming more active.

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4 MANAGE YOUR STRESS

Stress is an inevitable part of life, whether you live with pain or not. Excessive stress makes pain worse, so it is important that you learn to manage it. Simple breathing exercises can help your body relax and counteract anxiety and stress. A particularly useful breathing exercise is the 4-7-8 exercise, where you breathe in through your nose to the mental count of 4, hold your breath to the count of 7, and breathe out through your mouth for the count of 8. Making time for hobbies and relaxation is also essential, as is engaging in activities that help you self-soothe; in doing so, you will help manage your pain. Facebook.com/TopSanteMagazine

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HEALTH | CHRONIC PAIN

5 PRACTISE MINDFULNESS Most people spend a lot of time caught up “in their heads”. People aren’t good at living in the present and noticing what is going on right now. There is growing scientific evidence about the benefits of mindfulness in

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health generally, and in the management of chronic pain specifically. You can learn to become more mindful in your daily activities, such as when having a shower. You can also practise mindfulness meditation.

Research shows that practising mindfulness meditation for 10 minutes a day can be beneficial as it can help you manage stress and anxiety, can improve brain focus and sleep and help manage pain.

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01/02/2022 13:07

HEALTH | CHRONIC PAIN

6 IMPROVE YOUR SLEEP Many people who live with pain struggle to sleep; either they have trouble falling asleep or have difficulty staying asleep. Research indicates that having a bad night’s sleep can make you more sensitive to pain. Unfortunately, there are no quick fixes but there are many tips that will help improve sleep over time. Although it can be challenging, stopping electronic screen time approximately 90 minutes before bed is helpful. If this seems

impossible, it can be worth purchasing amber glasses, which block the blue light wavelengths that impact the production of sleep hormone melatonin. Developing a routine and a sleep schedule – when you get up and go to bed at the same time every day – can help as well. Of course, you also need to be mindful of your caffeine intake. Even if you think caffeine doesn’t affect you, it is best to avoid it after lunch. See page 47 for our section on sleep.

7 MANAGE YOUR MOOD

It is extremely challenging to live with daily pain, and it is very common for people who live with pain to experience a low mood. If you are struggling with a low mood, it can make it even harder to manage your pain. If your mood is low, it can be very difficult to motivate yourself to work on improving your disposition but it is important to recognise that many things can help with mood management. Having a daily routine, connecting with family and friends, practising gratitude, spending time outdoors and practising mindfulness meditation can all be helpful. Many people benefit from professional support if their mood is low, and it is important to reach out and ask for help if you think you need it. Chronic pain is a big issue in the UK. But there are many things that people can do about it for themselves. The key is to find the techniques and approaches that work for you, and introduce them into your life gradually. In doing so, a fresh world of opportunity, enjoyment and accomplishment will reveal itself.

Dr Nicola Sherlock has worked in an NHS pain clinic for more than two decades and is the author of Master Your Chronic Pain: A Practical Guide (£15.99, Hawksmoor Publishing), which contains techniques and practical tips to help people.

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Break the stress cycle with Neurexan Daytime restlessness impacts on night-time sleeplessness causing a knock-on stress cycle effect1. Neurexan® is a natural remedy designed to help break the stress cycle by reducing nervous tension and anxiety during the day and improving the quality of sleep during the night. Neurexan® contains four natural ingredients with Zincum isovaleraianicum (nervousness and sleep disturbances) Avena Sativa (exhaustion and sleep disturbances) (anxiety and nervousness) (insomnia) Neurexan® is a well-tolerated, non-drowsy and non-addictive formulation with a fast onset of action, suitable for adults.

1 Adopted from: Reddy DS. Physiological role of adrenal deoxycorticosterone-derived neuroactive steroids in stresssensitive conditions. Neuroscience. 2006; 138(3):911-20. doi:10.1016/j.neuroscience.2005.10.016

Neurexan® comes in a handy ‘carry anywhere’ 50 tablet pot RRP £8.59 incl VAT and is widely available from all good pharmacies and health food shops in the UK. It can also be bought online from www.neurexan.biz TS_2020_Nov_Bio Pathica Neurexan_FP.indd 1 TS_2022_03_Mar_BioPathica_FP.indd 1

27/01/2022 15:51

SLEEP SPECIAL SECTION

SLEEP BETTER

tonight!

✔

EST

WORDS: ALISON HARDINGE PHOTOS: GETTY IMAGES AND SHUTTERSTOCK

It’s World Sleep Day on March 18, so our special section this issue is filled with ways to help you improve the quality of your kip, from new mattresses to eating right and using the latest gadgets.

SAY NO TO NIGHT-TIME SCREENS

There are plenty of apps and screen-based meditations to help you relax and meditate before bed, but they still involve using an EMF-emitting device, i.e. a smartphone, which can interrupt your pineal gland’s job of instructing the production of night-time melatonin. This is where Morphée (£79.95, morphee.co) comes in. The non-digital device is pre-programmed with 210 guided meditation sessions, plus relaxing sounds, making it the ideal accessory on your nightstand. It also has a battery life of 7-10 days.

And for the little ones… The new My Little Morphée (£79.95, morphee.co) is ideal for children aged 3-8. With its almost 200 meditations, stories, nature sounds and soft music, the device helps kids wind down. It’s completely free from any electrical waves so as not to stimulate young brains before bed.

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SCENT TO SNOOZE TO Spritz your bedroom and bedding with LLIO Sweet Dreams Amethyst Sleep Spray (£32.50, llio.love), which contains soothing lavender, geranium, vetiver and rosewood. The glass bottle is recyclable (or you can post it back to get £5 off your next purchase) and the packaging is hand-made in Wales and England. We love!

BEAUTY SLEEP FOR YOUR HAIR

It’s not only your face that can benefit from beauty sleep. Now your hair can get an overnight treatment thanks to new Aveda Botanical Repair Strengthening Overnight Serum (£40, aveda.co.uk), which launches on March 1. The vegan formula was two years in the making and is made from 99 per cent naturally derived ingredients. The lightweight, fast-absorbing formula helps prevent damage and friction during sleep. Wake up to stronger, nourished hair!

Your sleep essentials

A WEIGHT ON YOUR SHOULDERS… AND WHOLE BODY!

Create a sense of calm in bed with the Brentfords Weighted Quilted Blanket (from £30, onlinehomeshop.com). It’s considerably cheaper than many on the market, but does just as good a job. The blanket contains lots of small non-toxic, hypoallergenic, micro glass beads sewn into pockets all the way through. With the weight distributed evenly, a “snuggle effect” is created that results in a feeling of being hugged, which is calming for both body and mind. This one is breathable and has loops for attaching a cover, should you wish. It comes in three sizes, the 4kg one being ideal for children (it’s said to help with anxiety and ADHD), while the 6kg and 8kg weights are for adults.

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Essentials oils are a must-have for anyone serious about their sleep. Alexandra Kay Time To Sleep Essential Oil Blend (£20, greenpeople. co.uk) contains a calming blend of seven 100 per cent natural essential oils, including lavender, bergamot and frankincense. Whether used to vaporise, inhale, added to a bath or mixed with a carrier oil for a massage, this doze-inducing blend will help calm your mind for a peaceful light. Want to try something a little different? Diffuse your oil in the Alexandra Kay Time to Breathe Ceramic Diffuser (£75, greenpeople. co.uk), which emits a fine mist thanks to heatless, ultrasonic vibrations that preserve the therapeutic properties of the oils. An LED light gently glows to add ambience to a room and it has an automatic safety switch-off setting, so you can drift off without a worry.

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SLEEP SPECIAL SECTION

YOU BOOZE, YOU DON’T SNOOZE Alcohol makes your sleep less restorative, so you can wake up feeling unrefreshed. ‘This is because your body is working to detox and metabolise the alcohol rather than getting deeper sleep,’ says Kathryn Pinkham, insomnia specialist and founder of The Insomnia Clinic (theinsomniaclinic.co.uk). ‘And if alcohol is added to a vulnerable sleep situation, you can end up feeling much worse, so it’s best to avoid relying on alcohol to induce sleep,’ she says. If you have been using alcohol to deal with stress, Kathryn suggests journaling about what makes you anxious instead.

Did you know… …that if you lose a couple of hours sleep you’ll be more prone to feeling angry the next day? A study published in the Journal of Experimental Psychology: General showed that lack of sleep leads to increased anger. The study was split into two groups: those who had 2-4 hours less sleep than usual for two nights, and a control group who had seven hours each night. The first group were less able to cope with frustrating conditions than the seven-hours-anight group.

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NAILING IT! TopSanté PROMOTION A beautiful blend Get the perfect night sleep with the SOiL Organic Aromatherapy Sleep Blend (£13.90 soilorganics.co.uk). The relaxing scent of lavender, bergamot, sweet marjoram and vetiver will help you de-stress, calm your mind and prepare you for a restful sleep. SOiL Organic Aromatherapy Essential Oil Blends can be diffused into the air with the SOiL Organic Aromatherapy Ultra-Sonic Diffuser (£39.95), used in an oil burner, or added to a carrier oil.

Ever seen people laying on a bed of nails? Crazy, right! And while we’re not suggesting you do this – let’s leave that to the circus entertainers – there is something to be said for acupuncture and acupressure in helping you relax and sleep, which is where the Bed of Nails Acupressure Eco Mat and Eco Pillow (£100 and £60, cultbeauty.co.uk) come in. Acupressure helps calm your mind and ease you into a deep sleep. Bed of Nails Mats have 8,800 eco-friendly, non-toxic, recyclable plastic “nails”, that work to release endorphins, leaving your body relaxed. When used regularly for 20 mins each day, both the mat and pillow can help improve circulation, and also reduce headaches. Not so crazy after all.

...of couples in Northern Ireland have been found to most likely sleep apart, which is almost double the national UK average*. 50 TOPSANTÉ

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* SURVEY BY THE SLEEP CHARITY (THESLEEPCHARITY.ORG.UK).

21%

STAY COOL AS A CUCUMBER

The Sheridan Tencel Fitted Sheet (from £40, debenhams.com) and matching Tencel Breeze Pillow Case (from £10) are made of Lyocell fibres, as well as cotton for good breathability and temperature regulation, allowing you to stay warm throughout winter but cool come summer. The long-staple cotton fibres ensure a superior weave for stronger sheets with minimal pilling, giving you a buttery-soft feel.

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SLEEP SPECIAL SECTION Soothe your eyes The Sensory Retreats Aurora Eyes Self-Heating Eye Mask (£3.95 or £15 for five, sensoryretreats.com) gently warms up when you open the packaging and soothes tired eyes. Each single-use, velvety-soft mask holds its heat for 25 mins and is infused with calming camomile. The mask can also be worn all night if desired. TRIED & TESTED ‘My husband always sleeps wearing an eye mask and this is his new go-to. Despite it no longer being warm, he wears it night after night as it tends to stay put longer then others,’ Katy, Editor.

TEA OF DREAMS

Harnessing the power of adaptogens and super herbs, Tea & Tonic Inviting Sleep Tea (£14.50 for 28 bags, teaandtonic.co.uk) is a caffeine-free, bedtime blend of rooibos, turmeric, linden and lavender to help reduce stress and support your immune system. Rooibos is rich in vitamin C and also promotes digestion, liver support and kidney function. The tea, which also comes loose, is packed in the UK using biodegradable, compostable and recyclable materials.

THE EYES HAVE IT

Beautify your eyes before bed with the Dr Harris Anti-Wrinkle Mask (£89.99, currentbody.com). The mask was an instant sell-out when it launched at the end of last year, thanks largely to its clinically backed trials, stress-relieving benefits and its anti-ageing results. Having taken six years to develop, the revolutionary mask mimics the effects of anti-wrinkle injections by reducing fine lines in 15 minutes thanks to lots of silicone dots that stimulate receptors on your face. This not only relaxes muscles to smooth lines – especially the frown lines – but calms your brain, so it’s the perfect way to wind down before bed.

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BEFORE YOU BUY… Check that the company you’re buying from offers direct-to-room delivery if that is what you need. Some companies have changed their procedures due to Covid.

YOUR MATTRESS MATTERS!

You spend up to a third of your life in bed, so what you sleep on really is important for long-term health and wellbeing. We test drive some of the latest mattresses designed to give you a better night’s rest.

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WHAT: Harrison Spinks Velocity PRICE & WEBSITE: £629 for a double, harrisonspinks.co.uk/velocity. MATERIALS: British wool, flax and hemp. SUPPORT LEVEL: Medium (soft and firm are available). KEY FEATURES: 4250 springs, turn free, handmade in Yorkshire. DELIVERY: Straight to room of choice within 3 days (the old mattress can be taken away).

WORDS: KATY SUNNASSEE

This medium-support, luxurious mattress is handmade from natural materials including temperature-regulating British wool blended with absorbent flax and hemp. It also contains an impressive 4250 springs, including full-size pocket ones and two layers of smaller ones. It’s made of completely natural fillings with no glues, foam or harmful chemicals. What’s more, the mattress is 100 per cent recyclable meaning it needn’t go to landfill and can be recycled at the end of its life. The layers of sumptuous, sustainable and natural fillings and 100 per cent recyclable Cortec™ springs make it perfect for a relaxing sleep and a healthy environment. The mattresses are rolled and eco-packed for ease of storage, fast and efficient delivery, and simple installation. The Velocity range also includes a super-luxurious cashmere blended, dual-sided super king for £2,199.

TRIED & TESTED ‘Although this mattress came plastic wrapped, after leaving it uncovered for most of the day, then making up the bed to sleep on it that night, I could detect no odd or chemical smell like you get with some mattresses. This was great for me as I am easily affected by chemical smells and pollutants. Normally I’d want to leave a mattress a few days to “out gas” even if it is made from natural fabrics, but that wasn’t the case with the Velocity and I slept on it straight away. I like that it contains wool, flax and hemp to help with air flow and wick away moisture to control body temperature. I often start out feeling cold in bed so wrap up in loads of clothes, but this means I sometimes overheat in the night and then wake up. The memory foam layer on my previous mattress was probably keeping me too hot but this one felt cooling. ‘Although initially thinking it would be too soft for my back, as it’s a medium support and feels very “pillowy” when sitting on it, I was surprised to find it supported my frame well (I’m 6ft 1in and 100kg). I woke up feeling good and have done each night I’ve slept on it. In fact, I’d go so far as to say this is the best mattress I’ve slept on! If you’re large, you might want to go for the firm support, but the medium is doing a great job for me.’ Nolan Sunnassee, personal trainer and fitness expert for Top Santé.

SLEEP SPECIAL SECTION

Great for allergy sufferers

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The original memory foam WHAT: TEMPUR® Original Supreme PRICE & WEBSITE: £1,899 for a double, uk.tempur.com MATERIALS: Pressure-absorbing foams SUPPORT LEVEL: Medium KEY FEATURES: All foam (no metal elements), no turn, removable covers DELIVERY: Direct to room of choice TEMPUR® mattresses contain pressure-absorbing materials that were developed in the 1970s from NASA technology, which was designed to absorb G-force pressure to protect astronauts during launches. These redistribute weight, relieve painful areas of the body, and absorb extra 54 TOPSANTÉ

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pressure. TEMPUR® mattresses are the precursor to all other memory foam mattresses and while their exact make-up is a closely guarded secret, we do know that the viscoelastic material in them contains billions of ultra-sensitive open cells that exist between a solid and a liquid state, meaning they adapt. Traditional memory foam mattresses and toppers can cause overheating as they use a closed-cell structure, which retains heat and keeps it close to your body. However, the open-cell structure material in TEMPUR® mattresses allows for better ventilation and actually draws in surrounding cooler air while circling away the warmer air

created by your body at night. The mattress also reduces motion transfer, so works well if you sleep with someone who moves around a lot at night! There are now many variations of the TEMPUR®, but the Original comes in three depths: Supreme (21cm), Elite (25cm) and Luxe (30cm) with a variety of widths and lengths, so there’s one to suit all bedframes. All provide a balance of comfort and support, do not require turning or flipping, and come with removable washable covers. TRIED & TESTED Visit our website topsante.co.uk to read our review of the Tempur Original. Facebook.com/TopSanteMagazine

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02/02/2022 10:53

WHAT: Nemo by Millbrook Bed Company PRICE & WEBSITE: £649 for a double, nemomattress.co.uk MATERIALS: Recycled plastic SUPPORT LEVEL: Soft-to-medium. KEY FEATURES: Eco-friendly, breathable, handmade in UK DELIVERY: In a box to your hall or room of choice within 7 days There are an estimated 7.5 million mattresses in landfill. The Nemo, created by Millbrook Bed Company, aims to reduce that as each mattress saves more than 300 plastic bottles from landfill, which are collected, cleaned, crushed and spun into thread. What’s more, the mattress itself is made to be entirely recyclable, as the NemoFlex™ Encapsulated Core is made without stitching or staples, meaning it can be quickly and easily deconstructed

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and recycled at the end of its life. The company will arrange to collect the mattress from you when you’re finished with it. TRIED & TESTED ‘Before receiving the mattress, I was concerned it wouldn’t be firm enough, as it was described as ‘soft’. I like some give in a mattress, however, I want it to be supportive and to not sag. Thanks to the combined effort of the Nemoflex Support Layer and Comfort Layer, the Nemo provides the best of both worlds: it is soft enough to feel plush and cushiony when jumping into bed, yet firm enough to support your body throughout the night. After sleeping on it for two months, I’ve not noticed any sagging or indentations. Every night, it’s like sleeping on a brand-new mattress, and I wake up refreshed. Another big win is that I can’t feel

any springs beneath me. Having been a big fan of memory foam, I am always cautious of spring mattresses as I can often feel and hear the springs twanging. But with the Nemo, despite housing more than 1000 pocket springs, I can’t hear or feel a thing – even when rolling over. And, despite its plastic make-up, the mattress is breathable thanks to the side walls being made from 100 per cent recyclable memory wool. Also, I did not detect a plasticy smell. I’d highly recommend it,’ Lily Smith, Top Santé web editor.

SLEEP SPECIAL SECTION

Fab eco credentials

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Good for bad backs WHAT: Millbrook Bed Company SmoothTech Shell 10 PRICE & WEBSITE: £905.37 for a double, millbrook-beds.co.uk MATERIALS: Hampshire wool, viscose cotton cover SUPPORT LEVEL: Firm KEY FEATURES: Turn free, chemical free, fully recyclable DELIVERY: Delivery to room but check in advance as drivers may only take to the hallway The SmoothTech Shell 10 is constructed by hand in the UK by trained craftsmen and contains 1000 individually hand-nested, full-sized pocket springs. Handmade in the UK, the mattress features a unique tuft-free sleeping surface with luxuriously smooth viscose cover, meaning the indents don’t have small circles of material sewn into them as do most sprung mattresses. It uses three types of polyester rather than foam to create a cooling microclimate. No chemicals are used on the cover or natural fillings. The layer of Hampshire wool 56 TOPSANTÉ

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gives comfort plus great breathability, humidity control and moisture-wicking properties to help you regulate your temperature. It’s also turn-free. The Shell 10 is one of Millbrook’s NemoFlex™mattresses, which are an environmentally friendly choice. It contains the company’s exclusive NemoFlex™ Core, made without stitches or staples so it can be easily deconstructed and recycled, including the pocket springs, polyester comfort layers and support layer. The company will arrange to collect the mattress and ensure it’s thoroughly recycled or upcycled. Each NemoFlex™ also stops 200 plastic bottles from ending up in landfill. TRIED & TESTED ‘The viscose cover on this mattress feels super smooth. It’s unusual to have a mattress with indents that don’t have those round tuffs in them. Not having them means there’s no possibility of them digging in, so you don’t need any sort of topper. Laying on the mattress feels like being on a huge fluffy cloud! But

even with the pillowy top layer, I can tell it’s a firm support mattress as, when lying sideways, my hips don’t sink down as much as they did in our old memory foam-top mattress. There’s less movement in this one though and everything feels more secure. It’s very deep, so check your bedframe dimensions before ordering. ‘If you’re moving it yourself, note that it’s very heavy – possibly due to the many layers and the types of materials used – so you don’t want to move it again once in place! ‘Also, my husband couldn’t sleep on it the first night as he said it was causing him to react (runny nose and eyes) – although I didn’t detect any smell or have any issues. ‘The Shell 10 is really sturdy and well-made and if you want or need a firm support mattress, this is ideal as you get that, but with the softness on top that makes it feel comfy and luxurious.’ Katy Sunnassee, Editor. l For the full review of the SmoothTech Shell 10, go to topsante.co.uk. Facebook.com/TopSanteMagazine

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SLEEP SPECIAL SECTION

Easiest to manoeuvre WHAT: DreamCloud Luxury Hybrid PRICE & WEBSITE: £1,249 for a double, dreamcloud.co.uk MATERIALS: certiPUR foams SUPPORT LEVEL: Medium KEY FEATURES: Impressively long guarantee, carbon neutral, no chemicals DELIVERY: Can be to the hall or room of choice (must specify). Boxed to help save space The DreamCloud Luxury Hybrid Mattress is a market-first luxury boxed mattress that’s half memory foam, half pocket springs and

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comes rolled up in a box for ease of delivery. The quilted cover integrates cooling technology and has two layers of memory foam above a layer of pocket springs, which in turn are on top of a supportive high-density foam base. You get a full year’s trial period on this mattress, meaning you can send it back if you’re not happy, plus DreamCloud offers a 10-year replacement guarantee. The mattress is also “climateneutral” thanks to its offset programme and was the first mattress in the UK to be accredited as such. All foams used are

certiPUR certified, meaning they’re created without harmful chemicals. TRIED & TESTED ‘Delivery wise, this mattress is fairly easy to move around if you have to do it yourself or with a friend, as it comes tightly wrapped in a box. Once on the bed frame, you carefully cut off the plastic wrap and it springs into shape in a few hours. There is a slight smell which you’d expect from anything that has been plastic wrapped, but that was gone in a few days,’ Katy Sunnassee, Editor. l Head to topsante.co.uk to read our full review.

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HIGH FIVE! These stylish mattresses offer something for everyone, from the most chemical-free to the most customisable!

Oak Furnitureland Tweak (£999 for a double, oakfurnitureland.co.uk) lets you adjust the firmness on each side, making it perfect for couples. No more compromising on whether you want a soft or firm mattress, as the five compartments on each side come with soft, medium and firm pads that slot into each space, so you can choose your level of support from top to toe.

Dormeo Octasmart® Hybrid (£1,199 for a double, dormeo. co.uk) is Dormeo’s original mattress in the Hybrid collection. It combines multi award-winning Octaspring® technology with a layer of responsive, individually wrapped pocket springs to create a mattress that responds intelligently to your body, providing great support. It’s breathable thanks to the springs used, while smart body zones create optimal support for head, shoulders and hips.

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SLEEP SPECIAL SECTION

Portland Green 1000 Pocket Sprung (£423 for a double, made-to-last.co.uk) is environmentally friendly thanks to its chemical-free SEAQUAL yarn used for the ticking (outer material) and upcycled polyester in the fillings. A king size contains the equivalent of 200 upcycled plastic bottles. The UK-made mattress offers medium support, is hand-tufted with felt washers, and is turnable.

Cotswold Company Pure Natural Collection (from £695 for a double, cotswoldco.com) offers traditionally hand-stitched mattresses filled with hand-teased wool from Dartmoor sheep, all naturally sourced and chemical-free – even the hand-tied pure wool tufts are unbleached and entirely natural. Comes in three thicknesses.

Emma Diamond mattresses (£1699 for a double, furniturevillage.co.uk) are perfect for sleepers who suffer from overheating as they contain core layers of graphite to dissipate heat away from the body, ensuring your body rests at a lower temperature.

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This shows the natural wool top layers of a Cotswold Company Pure Natural mattress during construction (not the end product!).

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15 WAYS TO

IMPROVE YOUR SLUMBER Increase your chances of a sound night’s kip with these 15 tips from our sleep and nutrition experts.

ETTING GOOD quality sleep is one of the most important things you can do for your health. So what can you do to help switch off an over-active brain especially before

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bed? ‘Relaxation techniques such as meditation, guided imagery and breath work can all help to encourage a more peaceful night,’ says Phil Lawlor, sleep expert at mattress company Dormeo (dormeo.co.uk). Here are some more great tips to help you...

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WORDS: ALISON HARDINGE. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK

Guided imagery ‘This is a form of focussed relaxation where you concentrate intently on a particular peaceful space, sound, or environment to focus and calm the mind. The idea is that your body will react positively to your peaceful thoughts to promote a calm state,’ says Phil. By focussing on a pleasant, peaceful scenario – such as being at your favourite beach on a calm, sunny day or walking through a peaceful meadow – your mind and body tend to relax. Spending a few minutes in bed emerged in a calming, restful guided journey is a great addition to your routine.

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SLEEP SPECIAL SECTION

1 2

DITCH THE BOOZE

While alcohol may make you drowsy, it doesn’t necessarily help you sleep well. ‘Alcohol can dehydrate you, causing you to wake up during the night. It can also impair the restorative part of the sleep cycle, REM, as well as interfering with the flow of calcium into nerve cells, affecting the region of the brain that controls sleep function,’ says nutritionist and author Rob Hobson.

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TRY VALERIAN

This traditional herbal remedy is associated with the treatment of stress but may also help to aid sleep. ‘The sedative effect of valerian is due to the inhibition of enzymes that break down an inhibitory brain chemical called Gamma-Aminobutyric Acid (GABA). As GABA levels rise, they dampen down over-stimulation that can cause anxiety-driven thoughts,’ says Rob. TRY IT A.Vogel Dormeasan® Valerian-Hops oral drops (£4.95, avogel. co.uk) is a traditional herbal medicinal product to aid sleep.

PROGRESSIVE MUSCLE RELAXATION

This “grounding” technique can help reduce feelings of anxiety and muscle tension that might otherwise hinder sleep. ‘The technique involves systematically going through the main muscle groups in your body, from toes up, tensing each for five seconds and relaxing, resting, then breathing deeply for 10 seconds before moving to the next muscle group,’ says Phil.

CHOOSE GOOD BEDDING

Make sure your bedding is as breathable as possible to keep your body temperature stable and in sync with your circadian rhythm. ‘Whether or not you suffer with allergies, your bedding should be hypoallergenic. Dust mites thrive on bedding as they dine out on dead skin cells and trigger allergic reactions in response to their droppings, which will affect your breathing through the night and wake you up as a consequence,’ says Rob.

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SLEEP SPECIAL SECTION

6 Make your bedroom a sanctuary Treat your bedroom as a sanctuary by surrounding yourself with comforting, soft furnishings and textiles. ‘Experiment with essential oils such as lavender, or soothing candles (remember to extinguish before sleeping!). A black-out blind or curtain is essential, even in winter and where there is little light pollution, as even the moon can interrupt sleep!’ says Phil.

EAT CARBS IN THE EVENING

Tryptophan is an essential amino acid found in foods such as nuts, seeds, soya, poultry, oily fish and eggs that must be obtained from the diet as the body can’t make it. ‘Tryptophan is required to make melatonin

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in the brain, which is the hormone that helps to make you feel drowsy and ready for sleep. However, in order to help with its uptake to your brain, you need to elevate your insulin levels. You can do this by teaming your protein with pasta or rice,’ says Rob.

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8 9

FOLD FORWARD

‘In yoga, any head-belowheart pose helps calm and relax the nervous system,’ says Kim Jones, author of 222 Ways to Trick Yourself to Sleep (Piatkus, £12.99). Sit on the edge of your bed, or standing, fold forward at the hips, letting your head and arms dangle, and place your fingers lightly around your ankles to help anchor yourself. Breathe slowly and deeply for up to 60 seconds – if it feels uncomfortable, slowly rise out of the position.

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CUT THE CLUTTER

It’s time to clear your room if you want to sleep well! Remove anything that’s not conducive to a restful, relaxing environment, save only your lamp and possibly a candle on your bedside table. And, yes, the same rule applies to any digital devices, such as TVs, laptops and phones, this is your space to sleep, so be strict with yourself.

ROLL YOUR EYES

As you’re nodding off, your eyes naturally roll upwards to an angle of around 20 degrees. ‘Mimicking this movement should help you feel sleepy,’ says Kim Jones. ‘Simply close your eyes, inhale, and look up to your forehead. Then, lower your eyes as you exhale. Repeat several times. ‘Doing this is to slow down your beta brainwaves (the active ones) to more relaxed alpha waves that induce sleep,’ says Kim.

Rolling your eyes upward while they are closed can help you feel sleepy and fall asleep faster. Facebook.com/TopSanteMagazine

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SLEEP SPECIAL SECTION

LISTEN TO NATURE

11 TAKE MAGNESIUM

Magnesium is involved in the regulation of melatonin therefore it could help you sleep. ‘A study published in the Journal of Reviews of Medical Sciences showed that taking a magnesium supplement helped improve levels of melatonin, sleep time and sleep efficiency (how much you wake during the night),’ says Rob, author of The Art Of Sleeping (£9.99, HQ). Magnesium

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Researchers from Brighton and Sussex Medical School found that listening to familiar natural sounds, such as the wind in the trees or rainfall, can help alter connections in your brain and switch your mind and body from fight-or-flight to rest-and-digest mode. ‘There are plenty of apps and downloads of nature sounds that could help your mind wander off and send you to sleep, from frogs at night-time to rolling thunderstorms or calming tropical rain. If you don’t want to use a digital device, try the Morphée, which plays nature sounds and more (see page 47).

is also used for relieving aching muscles and balancing mood, and is helpful for women with PMS and during the menopause. Look for a supplement containing magnesium citrate. Also find it in leafy greens, nuts, pumpkin seeds, dates, prunes and tuna. TRY IT Healthspan OptiMagnesium (£11.95 for 90 tablets, healthspan.co.uk).

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Lay the right way The way you sleep can help or hinder certain conditions. For back and neck pain, try sleeping on your back to allow the spine to rest in a neutral position, which limits any excess pressure on those areas (try a firm, moulded necksupporting pillow such as Kally Sleep Neck Pain Pillow (£39.99, kallysleep. com). Also try placing a pillow under the back of your knees. For snoring or sleep apnoea, adopt a side position to help keep your airways open. If you struggle with heartburn, sleep on your left-hand side to help reduce reflux.

14 4-7-8 BREATHING

When practised regularly, this breathing pattern can help you relax and fall asleep faster. ‘It’s designed to encourage your body into a state of deep relaxation and is particularly useful if you are experiencing sleep issues due to worry and anxiety,’ says Phil. Get into a comfortable position, either sitting or lying down. Let your lips part. Exhale completely through your mouth, making a whooshing sound. Now, close your lips and inhale silently through your nose, counting to four in your head. Next, hold your breath for seven seconds. Exhale from your mouth for a count of eight, making a whooshing sound. Repeat for a few minutes.

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SLEEP SPECIAL SECTION

If you are still struggling with sleep due to insomnia, anxiety, or depression, do visit your GP or contact a mental health charity such as Mind.

Journaling before bed The physical act of mindful journaling can help manage anxiety, fear and negative thoughts. ‘If you struggle to get to sleep because your brain is in overdrive and you are consumed by thoughts, keep a notebook on by your bed to write down to-do lists and anything bothering you,’ suggests Phil. ‘Also, writing down your thoughts and feelings and what you are grateful for can benefit your sleep. Studies have shown that higher levels of gratitude, expressed in the form of journaling, lead to better sleep and reduced signs of anxiety and depression.’ Sign up to our newsletter at topsante.co.uk

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CAN CBD HELP YOU DOZE? If sleep is eluding you, perhaps CBD could help? It’s used by more than eight million Brits for many health issues, including lack of zzzs.

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CBD TO THE RESCUE

A new report by lifestyle company Alphagreen, called CBD in the UK: All you need to know* shows that consumers who use CBD for sleep problems report huge improvements. Around a quarter said they were less likely to wake in the night; 14 per cent said it helped them fall asleep more quickly; 13 per cent said they woke feeling more refreshed, while overall sleep quality scores more than doubled – severity of sleep problems fell from an

8.4 million

SLEEP SPECIAL SECTION

F YOU’VE EVER SUFFERED FROM insomnia, you’ll know that a restless night can have an immediate impact on the way you feel and function. What’s more, there is now a huge body of evidence to show that long-term sleep disruption poses a serious threat to physical and mental health. In the short term, sleep disruption can increase your risk of mood disorders and the likelihood of developing depression. It’s also associated with cognition and memory problems, and makes you more susceptible to stress. More worryingly, the long-term impacts are potentially lethal. A large-scale international study in the journal Sleep, which analysed data from more than 1.3 million people over a 25-year period, found that sleeping less than six hours a night increased the odds of dying prematurely by 12 per cent. ‘With a study in the journal Sleep Science showing a connection between sleepless nights and rising stress hormones, it’s easy to see how sleep disruption undermines our health,’ says Dr Attam Singh, Clinical Associate at the London Pain Clinic (londonpainclinic.co.uk).

… the number of Brits using CBD products over the past year, mostly to tackle sleep, pain and mood problems*.

average score of 6.9 out of 10 before using CBD, to 3.6 out of 10 after using it. ‘Poor sleep is also associated with anxiety as well as pain problems but using CBD can set up a spiral of positive changes, where better sleep reduces pain or anxiety, and less pain or stress promotes better sleep,’ says Dr Singh. ‘Patients are looking towards natural remedies to mitigate and soothe pain, sleep and mood symptoms, as well as other mental and physical health concerns,’ he adds. A 2021 survey of current or past CBD users, which was published in the Journal of Cannabis Research, looked at the reasons 387 people had or were taking CBD. Interestingly, 61.2 per cent of respondents were women, and after anxiety – the top cause of use – the next most common reason for using CBD was for sleep issues, at 42.5 per cent of respondents.

IS WHOLE HEMP BETTER? WORDS: ALISON HARDINGE. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK. * CANNABISWEALTH.CO.UK

It’s worth adding a couple of tablespoons of organic, cold-pressed hemp seed oil (or whole hemp seeds) to your diet each day, in addition to any CBD oil. Here’s why: Magnesium: Hemp seeds are rich in the essential minerals magnesium, a deficiency in which can lead to increased insomnia. Taking 1-2 tbsp of hemp seed oil or 2-3 tbsp of whole hemp seeds a day gives you

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39 per cent of your RDA for magnesium. L-tryptophan and vitamin B6: Hemp seeds also contain the amino acid L-tryptophan and vitamin B6. When paired together, B6 triggers the conversion of tryptophan into serotonin, which your body then converts into melatonin – a hormone that’s vital for a healthy sleep-wake cycle.

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6 CBD SLEEP INDUCERS… Body and Mind Botanicals Organic Hemp Tea (£18.50 a month, bodyandmind botanicals.com) is a seriously soothing tea containing 1.5g of organic cannabis sativa plant and seeds, plus 0.5g of organic ginger per teabag.

Alphagreen CBD Oil (£30 for 10ml, alphagreen.io) is a high-potency 10% oil that contains ethically sourced, organic, CBD isolate that’s blended with vegan MCT oil to enhance bioavailability. It is THC-free and contains no parabens or sulphates.

Mission C Night+ CBD Oil (£34.99, missionc.com) is the new kid on the block when it comes to CBD support. This night-time oil is infused with passionflower, camomile and myrcene (a natural terpene known for anti-inflammatory properties and which is said to help sleep). All Mission C products are lab tested, organic, vegan, cruelty free and THC free.

Oto 10% CBD Sleep Drops (£69, otocbd.com) contain a, coconut-based blend of lavender, butterfly pea flower, spearmint, liquorice, lavender and cannabidiol.

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Lady A Evening Tincture (from £60, ladya. health) is a luxury CBD nightcap, with added camomile, chocolate and mint – all in a hemp seed oil base.

Dreem Distillery Night Drops (£160, dreemdistillery. co.uk) include a whopping 2,400mg broad-spectrum CBD oil with a range of helpful cannabinoids and a proprietary ‘super terpene blend’.

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SLEEP SPECIAL SECTION

snooze

Food to make you What and when you eat can affect how you sleep at night. Try our seven-day meal plan to rest better all week.

WORDS: EVA GIZOWSKA. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK

E ALL know that getting enough sleep is crucial for your wellbeing and yet it’s estimated around a third of people will, at some point, have problems sleeping. Insomnia can be triggered by a number of things including stress, anxiety, depression or grief, as well as breathing problems and pain. But if the above don’t seem relevant to you and yet you’re still having trouble falling and staying asleep, you might want to consider what you eat. ‘Most people forget that diet is also a major contributory factor in sleep,’ says nutritionist Lily Soutter (lilysoutternutrition.com). ‘There’s no point concentrating purely on lifestyle factors, such as exercise, how stressed you are, or making your bedroom a Zen haven if you’re not taking what you eat into account. You need to balance everything synergistically for optimum sleep.’ Studies show that lack of sleep can weaken your immune system over time and potentially lead to health problems, including high blood pressure, depression, low mood, poor memory, diabetes, heart disease and even cancer.

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‘A healthy diet is crucial not just for general good health but to ensure you’re getting all the essential nutrients that promote good sleep,’ says Lily. One key nutrient to get you sleeping well is tryptophan. ‘This is an amino acid found in protein-rich foods,’ says Lily. ‘You can’t make tryptophan in your body, so you need to get it from food. Tryptophan is converted to a molecule called 5-HTP (55-hydroxytryptophan). Sufficient amounts are needed to then produce the mood-boosting hormone serotonin. When serotonin levels are low, this affects sleep, cognition and mood.’ Serotonin is a precursor to the sleep hormone, melatonin, produced in your pineal gland, which regulates the sleep-wake cycle. ‘Several studies have shown that increasing tryptophan raises both serotonin and melatonin levels,’ says Lily. ‘Foods that contain the most tryptophan include poultry, such as chicken and turkey, as well as shrimp, eggs, tuna, almonds, bananas, pumpkins, sunflower seeds, spinach and oats. It’s also found in milk and yoghurt.’ 72 TOPSANTÉ

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‘Several studies have shown that increasing tryptophan raises serotonin and melatonin levels. Tryptophan is in poultry and tuna.’ BALANCING BLOOD SUGAR LEVELS

Lying in bed not being able to sleep, even though you’re tired, or waking up in the night, may also be caused by low blood sugar. ‘If blood sugar levels drop during the night, your body’s stress response kicks in,’ says Lily. ‘The body then mobilises sugar from your liver and muscle cells to stabilise blood sugar levels. Nighttime dips occur for the same reasons as during the day. If you’re stressed, eat foods high in sugar, exercise too close to bedtime or drink alcohol, this causes cortisol and blood glucose levels to spike then crash. Cortisol should be

lowest at night or else you’ll feel hyper alert at bed and won’t be able to sleep. Eating regularly throughout the day (healthy proteins and complex carbohydrates) plus cutting down on sugar and alcohol will help keep blood sugar more stable.’

DEFICIENT IN D?

Another thing that may affect your sleep is being deficient in vitamin D. ‘A study showed that when people who were low in vitamin D were given daily supplements for eight weeks, they saw an improvement in sleep,’ says Lily. ‘Your body makes most of the vitamin D it needs during the summer when the UVB from the sun is at its strongest. This is not possible in winter, when UVB is too low to trigger vitamin D production, especially in those with darker skin. As a result, around 40 per cent of the UK population is deficient in vitamin D.’ Eating more D-rich foods may help somewhat, says Lily. EAT THESE: Oily fish (salmon, tuna, trout, mackerel, herring, pilchards), milk, eggs, mushrooms (shiitake, Portobello, chestnut), wholegrains, tofu and fortified foods (nut milks, yoghurt, orange juice etc). Facebook.com/TopSanteMagazine

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SLEEP SPECIAL SECTION

YOUR SEVENDAY PLAN

Nutritionist Lily Soutter’s week-long plan can help prepare your body and mind for better sleep. The recipes include foods rich in sleep-promoting nutrients, including proteins, complex carbs and healthy fats. DINNER

Mix in a bowl 50g cooked quinoa, 2 handfuls of watercress, handful rocket, ¼ red onion, ½ avocado and ½ mango, all chopped.

Cook 100g spinach, ½ head broccoli, 300ml vegetable stock and 200g cannellini beans. Add garlic, cumin and fresh lemon juice. Blitz until smooth.

Serve 150g Greek yoghurt with 2 sliced kiwi fruit. Top with handful of pumpkin seeds.

Fill 2 slices wholegrain bread with a mix of shredded, cooked chicken breast, ½ smashed avocado and handful chopped coriander.

Garlic mushroom frittata. See recipe on page 74.

Cook 40g oats with 300ml milk. Top with 1 chopped pear and 1 tbsp almond butter.

Roasted vegetable and chicken soup. See recipe on page 74.

Cut the tops off 2 red peppers, scoop out seeds and cook in water until soft. Drain and stuff with 40g cooked couscous, 1 tbsp raisins, 1 tbsp walnuts. Top with feta.

Blend 300ml milk, 2 tbsp Greek yoghurt, 150g blueberries, 1 tbsp chia seeds, ½ tsp cinnamon and 150ml Montmorency cherry juice.

Mix ½ smashed avocado, 1 flaked, roasted salmon fillet, chilli flakes and lemon juice. Serve on 1 slice wholegrain toast.

Grill 1 salmon fillet. Serve with roasted aubergine, courgette and sweet potatoes.

Mix ½ cup of rolled oats, 1 tbsp chopped cashews, ½ cup orange juice, ½ tsp orange rind, 3 tbsp Greek yoghurt and ½ tsp cinnamon in a bowl and leave in fridge overnight.

Puy lentil, feta and mint salad. See recipe on page 75.

Cook 1 onion, 1 tbsp grated ginger, 3 carrots and 500ml vegetable stock on the hob for 25 mins, then blend in a food processor until smooth.

Serve 2 poached eggs with ½ smashed avocado on a slice of wholegrain toast.

Mix 40g cooked quinoa with 6 sliced strawberries, handful baby spinach, 1 tbsp sunflower seeds, 20 hazelnuts and 30g goat’s cheese.

Bake 1 sweet potato. Top with 1 sliced chicken breast, ½ avocado, 1 tbsp salsa and 1 tbsp natural yoghurt.

Mix 1 large, mashed banana, 1 egg and 2 tbsp wholewheat flour. Cook in a heated frying pan and top with pomegranate seeds.

Spiralise 1 courgette and mix with 1 tbsp pesto, sliced chicken and a handful of pomegranate seeds.

Mackerel and greens. See recipe on page 75.

SUNDAY

SATURDAY

WEDNESDAY

TUESDAY

MONDAY

Blitz up ½ mango (can be frozen), ½ an avocado, 2 handfuls spinach, 300ml almond milk, 2 tbsp chia seeds and ¼ lime. Blend until smooth.

THURSDAY

LUNCH

FRIDAY

BREAKFAST

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GARLIC MUSHROOM FRITTATA (DAY 2) Serves 1 ■ 125g chestnut mushrooms, sliced ■ 2-3 tsp olive oil ■ ½ small garlic clove, crushed ■ 1 handful chives, thinly sliced ■ Black pepper, pinch ■ 2 eggs, beaten ■ 2 handfuls mixed lettuce leaves 1 Sauté the mushrooms in a pan with a little bit of olive oil, until softened and browned. 2 Stir in the garlic, chives and pepper. Cook for 1 min and reduce heat to low. 3 Pour the eggs over the mushrooms. Cook until almost set. 4 Place pan under a hot grill for 2-3 mins, until set. 5 Serve with a mixed leaf salad. Add olive oil and black pepper.

ROASTED VEGETABLE AND CHICKEN SOUP (DAY 3) Serves 1 ■ 1 beetroot, small ■ 1 carrot, medium ■ 1 parsnip ■ 60g butternut squash ■ 1 onion, small ■ 300ml chicken stock ■ 100g chicken breast, cooked 74 TOPSANTÉ

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1 Cut up the vegetables into chunks and then roast drizzled with olive oil for 30 mins, or until soft, on a baking tray in a preheated oven. 2 Mix with 300ml chicken stock. Add extra water if needed. 3 Blend and reheat on the hob. 4 Add shredded chicken breast. Facebook.com/TopSanteMagazine

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MONTMORENCY CHERRIES Montmorency cherries are one of the only natural food sources of melatonin, the hormone that regulates sleep. A study by Northumbria University showed that when participants drank two 30ml concentrated shots of cherry juice twice a day for a week, they slept, on average, 39 minutes longer, their sleep quality was better, and they felt less sleepy during the day. Drink a cup an hour or so before you go to bed. TRY IT: Optima Healthcare Activ Juice Cherry (£15.99 for 1ltr, hollandandbarrett.com)

Serves 1 ■ 60g puy lentils, cooked ■ ¼ cucumber, chopped ■ 40g feta cheese ■ 5 cherry tomatoes, halved ■ ¼ red onion, chopped ■ ½ tsp olive oil ■ 1 handful of mint, fresh and chopped 1 Mix together the lentils, cucumber, feta, cherry tomatoes and red onion in a bowl. 2 Add olive oil and season with black pepper. 3 Garnish with mint.

MACKEREL AND GREENS (DAY 7) Serves 1 ■ 150g new potatoes ■ 1 mackerel fillet, fresh (about 80g) ■ Pinch sea salt ■ 1 tsp olive oil ■ 80g green beans, trimmed ■ 80g tenderstem broccoli ■ 1 wedge of lemon

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1 Cook the new potatoes until tender, drain and keep warm. 2 Sprinkle mackerel fillet with sea salt and olive oil. Grill for about 5-6 mins, both sides, until cooked through. 3 Cook or steam the green beans and broccoli. 4 Serve the mackerel with a wedge of lemon, the potatoes and greens.

SLEEP SPECIAL SECTION

3 SNOOZEINDUCING FOODS

PUY LENTIL, FETA AND MINT SALAD (DAY 5)

LETTUCE Lettuce contains lactucarium that has a natural sedative and mind-calming effect. To make a sleep-inducing drink, juice one organic, fresh lettuce with a banana – rich in tryptophan – and some nut milk.

KIWIS Eating two kiwi fruits for a month before going to bed improved sleep and sleep quality, according to a study by the School of Nutrition and Health Science, Taipei Medical University. The researchers weren’t sure exactly why eating kiwis was so effective, but the fruit does contain many medicinally useful compounds, including antioxidants and also folate that may be beneficial for sleep. They also contain serotonin, needed for making melatonin. However, serotonin consumed from food does not cross the blood brain barrier (it needs tryptophan to enter the brain), so more research is needed. TOPSANTÉ 75

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TOP

FITNESS Step into an active springtime with the latest fit kit, workout apps and smart tech.

MAKE A SPLASH

WORDS: SARAH SELLENS

What better way to embrace year-round swimming than with a bright and bold coordinated set from sustainable swimwear brand, Pretty Sassy Lady? The inclusive range has been designed with everyone in mind, regardless of religion or cultural background, and includes Pretty Sassy Lady Rash Vests (£44.99, prettysassylady.com), Swim & Gym Legging (£59.99), and Co-Ord Sets (£98.99). Expect a ‘contour’ fit that has been designed to flatter, plus UV protection of UPF50+, and a quick-drying fabric that’s resistant to sun cream and chlorine – all made from sustainable materials.

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With a new season comes a renewed motivation to move! So, work out in style this spring with Pour Moi’s latest activewear collection. Featuring sports bras, crop tops, leggings, long-sleeved tops and jackets, all in matching fabrics, the range boasts the perfect number of layered options to help you transition from winter to spring and then summer. We love the sage floral print of the Pour Moi Energy Empower U/W Lightly Padded Convertible Sports Bra (£28, pourmoi.co.uk) and Energy Printed Full Length Sports Leggings (£34).

MOVE-PROOF YOUR MAKE-UP If you live an active life, chances are you’ll want beauty products that can withstand your lunchtime Spin session or won’t run while you speed-walk the dog. Exercise-ready make-up that doesn’t smudge from a little bit of sweat is booming right now, and Skin in Motion (skininmotion.com) has fast become our new go-to make-up and skincare brand for an exercise-ready complexion. Vegan, non-toxic and cruelty-free, the products have been designed to look after your skin while you work out, thanks to a non-comedogenic and sweat-proof formula. They’ve even been trialled on athletes!

✔

A STRONG LINK If you’re ready to chase your fitness goals, consider signing up to new strength-training platform GRNDHOUSE (£19.99 monthly, grndhouse. com). Co-founded by five industry-leading trainers, including a former professional dancer, a former Barry’s Bootcamp master trainer, and an ex-Royal Marines commando, GRNDHOUSE’s digital offering has got those in the fitness industry pretty excited. Choose from more than 400 on-demand classes that cater for all fitness levels, whether you want a low- or high-intensity workout, a 10 to 15-minute ‘Express’ session or a longer 60-minute one.

*ACCORDING TO DATA FROM ONLINE FITNESS STORE, CORE BALANCE

...How much demand for fitness products rose in January 2021 compared to the previous year*.

336%

SPRING INTO ACTION

TopSanté PROMOTION Immerse yourself in the world of virtual races and classes from the comfort of your home with the Schwinn IC8 Indoor Cycle (£949, fitness-superstore. co.uk). With 100 micro-adjustable resistance levels, the IC8 connects to amazing fitness apps, including Peloton, for a cycling experience that’s hard to beat. Try it for yourself at your nearest Fitness Superstore! 78 TOPSANTÉ

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FITNESS | NEWS

4 new sports bras Beat the bounce with the latest high-impact workout-ready sports bras Elomi Energise Bra (from £36, elomilingerie.com). Elomi specialises in lingerie for fuller figures, and this sports bra comes in sizes 32 to 46, D to K cups. There are separate cups, side support and a J-hook fastening for added comfort. Shock Absorber Ultimate Run Bra (£46, shockabsorber. co.uk). This award-winning and run-ready bra now comes in the brand’s new-season colour: Dusty Lilac. Perfect for high-impact sports, it’s said to reduce bounce by up to an impressive 78 per cent.

GET INTO SPORTS MODE

Track your stress, monitor your energy levels and take calls with the Garmin Venu 2 Plus (£399.99, garmin.com), which boasts the unique function of letting users take calls from their wrist and use a smartphone’s voice assistant (such as Siri) to send texts. Joining a suite of smart all-day wear wellness watches from the brand, the Venu 2 Plus has 24/7 health monitoring features, including heart rate, and all-day stress and menstrual cycle tracking. It also comes with over 25 built-in indoor and GPS sports apps, such as running, cycling, swimming and hiking, plus built-in music and Garmin’s LiveTrack safety tracking, which lets user’s friends and family track their outdoor activity.

Maaree Solidarity HighImpact Sports Bra (£64, maaree.com). Using Maaree’s patented Overband Technology (a curved panel that runs across the breasts for extra support), this high-impact bra will reduce boob bounce whether running or lifting. Freya Sonic Sports Bra (£40, freyalingerie.com). Boasting bra-sized activewear up to a K cup, Freya is the must-know brand for those with a larger bust size. We love this moulded sports bra, which has padded straps and encapsulated, individual breast support. TOPSANTÉ 79

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Wake up to

ENERGY! Get your day off to the best possible start, feeling energised from top to toe and raring to go, with these moves from the queen of Pilates, Lynne Robinson. Your core will thank you for it!

Spine curls

Relaxation position ● Lie on your back on your mat with your knees bent, feet hip-width apart and parallel. ● Aim your heels towards the centre of each buttock. Your feet should be about hip-width apart. ● If you need to, place a small, folded towel or firm, flat pillow underneath your head. The idea is for your neck to be lengthened but to maintain its natural curve. Your head should be neither tipped forward nor back. ● If you are going to ‘remain’ in relaxation position, place your hands on the lower abdomen to allow the shoulders to widen and open. You could pop a pillow under each elbow to help with tension release. ● If you are using the relaxation position as a starting position, have your arms relaxed by your sides, palms facing the floor. ● When coming out of this position, please roll onto your side and rest a moment before coming up. 80 TOPSANTÉ

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● In relaxation position, breathe in to prepare. ● Breathe out as you curl your tailbone under, and then peel your spine off the mat one vertebra at a time, lengthening your knees away from your hips. ● Breathe in and hold your body in a straight line. ● Breathe out as you raise your arms above your head, keeping your ribcage “closed” i.e. down towards your hips and not arching your upper back. ● Breathe in and hold. ● Breathe out and slowly roll your spine back down. ● Breathe in, holding your arms where they are, then exhale and lower them up and over to the mat. ● Repeat up to ten times.

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FITNESS | PIL ATES

Curl ups with knee fold and extension ● Start in the relaxation position (see left), hands clasped lightly behind your head. ● Breathe in to prepare. ● Breathe out as you nod your head forward. ● Breathe in and fold one knee up, without disturbing the pelvis. ● Breathe out as you extend that leg to about 45 degrees, keeping it in line with your hip. ● Breathe in and bend the knee in again. ● Breathe out and replace the foot on the floor. ● Breathe in as you curl back down sequentially, with control, to the mat. ● Repeat the Curl Up, moving the other leg. ● Repeat up to four times with each leg.

Knee rolls with opening leg

● Still while exhaling, push your left foot down and round to join the right foot, so both legs are back together. ● On one full circle of the knee take one inhale and exhale. ● Repeat on the same side six times. ● Swap to do the same thing with the right leg.

WORDS: LYNNE ROBINSON. PHOTOGRAPHY: CLAIRE PEPPER

● Lie on your back, with your legs straight. ● Breathe in to prepare and as you do, draw your left foot along the floor towards your buttock. ● Breathe out as you roll your left knee out from the hip joint. Your foot will be on the outer edge on the floor. Maintain a steady pelvis so your hips don’t rock over to the left side.

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Cobra prep

Hundred: stage 3 ● Begin in relaxation position. ● Fold your legs up, one at a time, maintaining a level pelvis i.e. not letting it come off the floor. ● Connect your inner thighs so that the legs are together in parallel. ● Breathe out as you nod your head and curl up through the spine, raising the arms slightly. ● Staying in curl up, beat your arms, breathing in for a count of five, out for a count of five. Do this for up to ten times (100 beats). ● Then “still” the arms and breathe out as you lower your arms to the ground. ● Slowly roll back down through each vertebra, and return the feet, one at a time, to the mat.

● Start lying on your front, resting your forehead on the mat, legs straight, slightly wider than hip-width and turned out from the hips. Bend your elbows and position your hands slightly wider than, and just above, shoulder-height. Breathe in. ● Breathe out as you lengthen and lift your head and then your chest off the mat. Your lower ribs remain in contact with the mat, open your chest and focus on directing it forwards. ● Breathe in and slide one hand forwards along the floor. ● Breathe out, slide the arm back. ● Breathe in and slide the other hand forwards. ● Breathe out and slide it back. ● Breathe in as you lower your chest and head sequentially. ● Breathe out as you bend one knee to do two small, brisk pulsing ‘kicks’, pointing your foot towards your buttock. ● Breathe in as you straighten the leg. ● Breathe out as you repeat two small pulsing kicks while this time flexing your ankle. Repeat with the other leg.

Rocking cat ● Kneel on all fours, hands underneath your shoulders and knees beneath your hips. ● Breathe in and lengthen your spine. ● Breathe out as you roll your pelvis under you and sequentially round the spine into a C-shaped curve. ● Inhale as you move your body backward towards your heels, folding at the hips and maintaining your curve. ● Exhale and move forwards again, still in a curve. ● Breathe in as you unravel the spine, sending the tailbone away from the crown of your head. ● Breathe out and gently extend your upper spine, lengthening through your head, then neck and opening your collarbones wide and open, into reverse C-Curve. ● Breathe in and, folding at the hips again, move your spine and pelvis back to your heels, keeping as much of the spinal extension as you can. ● Exhale and move forward again, maintaining the reverse C-Curve. ● Inhale and lengthen back into neutral. ● Repeat up to six times.

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FITNESS | PIL ATES

Long frog mermaid ● Sit in long frog position with your feet together and knees apart. Your feet should be quite a distance from your body to allow a feeling of space in the hip joints. ● Place your hands on your shins, with your arms lengthened but elbows are slightly bent. ● Have your head balanced centrally over your ribcage, with your ribcage over your pelvis. ● You may be more comfortable sitting on a rolled-up towel or cushion as this helps you into a neutral spine position. ● Breathe in as you float your left arm up. ● Breathe out as you reach up and over to the right. Your right arm will slide further along the mat. ● Breathe into your open side. ● Breathe out as you straighten the right arm and return to upright. Lower your left arm and return it to the mat. ● Repeat to the other side. ● Do three lots of stretches on each side, then swap your pelvis and legs across to the other side and repeat the sequence.

Side-lying bow and arrow ● Side-lying on the left. Place a substantial cushion underneath your head to ensure that your head and neck are in line with your spine. ● Bend both knees in front of you, so your hips and knees are bent to a right-angle. ● Place another pillow between your knees, if you wish. ● Lengthen both arms out in front of your body at shoulder height. ● Breathe in to prepare. ● Breathe out as you bend your right elbow, drawing the arm towards your body and right hand towards the shoulder. ● Simultaneously, rotate your head, neck and upper spine (in that order) to the right. ● Breathe in as you straighten the arm while continuing to lengthen the spine and encouraging a little more rotation. ● Breathe out as you rotate your spine back to the starting position, keeping the arm straight. ● Repeat up to five times to each side.

Walking on the spot squat ● Stand on a firm, level surface, arms lengthened by your sides, palms facing inwards. ● Inhale and bend your hips, knees and ankles into a small squat position. ● Stay squatted and breathe normally as you raise both heels. ● Then lower one heel to establish a walking on the spot action. ● Walk in the squat before stopping walking. ● Straighten back up tall. ● Repeat up to four times.

From Pilates Express by Lynne Robinson (£20, Kyle Books). Photography by Claire Pepper.

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WAYS TO STAY SAFE WHEN RUNNING IN THE DARK Spring is almost here – hooray! – but while it’s still dark early in the evenings, running coach Ben Parker shares how best to stay safe if you’re pounding the pavements.

UNNING HAS A WIDE variety of health benefits and is a great starting point if you want to get healthier in 2022. From lowering risk of cardiovascular disease to increasing the strength of weight-bearing bones, and also improving mental health by releasing endorphins, there’s almost no aspect of your life that running won’t improve! However, making time for a run can be tricky if you work. So, if there’s little time left during daylight hours, these tips can help you stay safe while running at dusk.

MAP OUT YOUR ROUTE

Though it sounds obvious, planning your route ahead of time or scoping the area during the day is one of the most proactive ways to stay safe if you plan on running in the dark. It will also give you an idea which roads are busier and which paths might not be as illuminated, rather than finding out for the first time while running it! Plan to go through your neighbourhood, or ones nearby, and

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pedestrianised areas, or to go down well-lit streets with cars and people around, being sure to avoid dark roads and parks. Once you’re happy with your route, make it into a circuit that you can go around regularly.

TELL A FRIEND WHERE YOU’RE GOING

Whether it’s a family member, friend or partner, tell someone you trust prior to your run where you’re going and how long you plan on being gone. There are various apps available to share your location with someone else, which can give both you and your trusted person peace of mind. Plus, they could be able to come and collect you if the weather takes an unexpected turn for the worse or if you manage to pick up an injury.

KEEP VOLUME TO A SENSIBLE LEVEL

Staying vigilant is perhaps the most important aspect of going out alone in the dark, especially if you’re running in an unfamiliar area. It’s not advisable to listen to music or a

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FITNESS | NIGHT RUNNING

‘Tell someone you trust prior to your run where you’re going and how long you plan on being gone.’

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TAKE YOUR PHONE

podcast, so you can stay completely focused on the noises around you. Having headphones on might also signal to a potential attacker that you can’t hear, whereas not wearing them would be a deterrent.

MAKE YOURSELF VISIBLE

Make yourself visible to others, particularly oncoming traffic and cyclists, by wearing a high-visibility jacket, a luminescent piece of clothing or a head torch (or a combo of them all). While you should focus on protecting yourself, there is also a responsibility to protect others. As such, make it as clear as possible where you are and which direction you’re running in.

TAKE AN ALARM

A small, personal alarm would be a good thing to take, and either hold it in your hand while you run or have it in an easily accessible pocket, should you need it.

RUN TOWARDS TRAFFIC

Running towards oncoming traffic – at a safe distance, of course – gives both you and any cyclists or drivers more time to identify a potential accident before it happens or to take avoiding action if needed. It sounds crazy, and it might sound a little scary at first, but it really does work! It’s better than being on the same side as the traffic flow as you can’t see what’s approaching from behind. 86 TOPSANTÉ

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Ben Parker is co-founder and lead trainer for RunBuddy, an app that offers personalised coaching for runners of all experience levels, whether you’re starting out, already run regularly, or are aiming for a 5k, 10k or marathon. For an extra 15 per cent off coaching plans during February and March 2022, use code TS15 at the checkout – visit therunbuddy. co.uk.

Getting away from all-consuming phone screens is often a big incentive for many runners, but it is still worth keeping your phone on you when running in the dark. You can call a friend or family member if you sense something is amiss, you can double check your location or get directions if you make a wrong turn, and you can also turn on your torch if you need to increase your visibility.

PAY ATTENTION

It can be easy to get into the zone when running, especially when you’re running a route you know well, but all it takes is one new pothole or an object on the path and you end up with a sprained ankle. Keep your eyes on the path in front of you and be sure to slow down if your visibility is reduced and you can’t see the ground or what’s in front of you. It’s better to be safe than sorry.

RUN WITH FRIENDS

Of course, probably one of the ultimate safety tips is to buddy up with a friend. Or you could seek out an organised running club local to your area or go to a running event. With events being held all around the country, there are plenty of opportunities to meet people with the same goals as you and become part of a new community. For one, RunBuddy is planning to hold two events each month in London. Facebook.com/TopSanteMagazine

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FITNESS | NIGHT RUNNING

YOUR ESSENTIAL KIT Stay visible on dark nights with the latest reflective gear. Look bright as a berry in this wind-resistant Ronhill Life Nightrunner Jacket (£80, ronhill. com) with iridescent reflective strips and a 360° reflective print.

Available in sizes XS to XXXL, this fluorescent Sundried Essentials Unisex Pack Gilet (£45, sundried.com) is lightweight, windproof and water-resistant, with reflective detailing.

The Gato LED Safer Sport USB Safety Vest (£29.99, amazon.co.uk) has four white LEDs on the front and four red LEDs on the back for greater visibility no matter what jacket you wear.

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This Designed By Sports Be Safe, Be Seen Reflective Jacket (£58.99, designedbysports.co.uk) has a high-visibility print on the arms and a removeable hood.

This sweat-wicking Saucony Solstice ViZi Headband (£20, saucony.com) has reflective accents and a cosy fleece lining to keep your ears warm in cold conditions.

Keep your hands warm with Ronhill Nightrunner Gloves (£23, ronhill.com). They have reflective details and smart fingertips for using your phone while out running.

These breathable Brooks Carbonite Socks (£10, brooksrunning.com) have built-in visibility on the ankles.

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Naturally beautiful overnight. Natural active ingredients Combats fatigue Softens and regenerates skin Suitable for all skin types

lavera Re-Energizing Sleeping Cream: • Combats signs of fatigue • Revitalises the complexion and supports natural cell renewal • Silky texture with organic grape & vitamin E • For fresh, radiant beautiful skin in the morning • Available from health stores and online at www.lavera.co.uk

100 %

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lavera. Nature you can feel.

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TOP

BEAUTY From lashes and locks to skin and scalp care, here’s everything you need this month.

RELIEF FOR DRY EYES

WORDS: AMELIE DAWSON

According to eye brand Peep Club, up to 80 per cent of people suffer from dry eye syndrome, which can cause a gritty, irritated and itchy feeling. Office environments have been known to exacerbate the issue, with hours spent staring at screens and air conditioning contributing to tired, strained eyes. To help, Peep Club Portable Hydrating Humidifier (£55, peepclub.com) works to keep eyes hydrated by replacing lost moisture in and around your eyes.

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95%

✔

T B

...of packaging for beauty products is thrown away in the UK after just one use*.

GET STRONGER, SHINIER AND MORE RESILIENT LOCKS

Injecting shine and vitality into dry, sensitised hair can be difficult but the Lazartigue Repair range steps up to the challenge with its vegetable keratin-enriched formulas that are vegan. Keratin is a natural protein that makes up 95 per cent of your hairs’ fibres, but when exposed to many chemical treatments it can become damaged, leading to dull, coarse locks. Lazartigue Repair Shampoo (£24, lookfantastic.com) contains a hydrating blend of natural hyaluronic acid and botanical extracts to gently cleanse hair and add shine, while the Repair Conditioner (£24) is a creamy formula that envelopes tresses in moisture to help regenerate damaged fibres. For an extra treat, the Repair Mask (£50) helps restructure hair fibres to create super-shine and help tame frazzled, unruly locks.

Level up your lashes Extending and amplifying your lashes, while also building and separating is made easy with Gary Cockerill The Dual Mascara 2 (£26, makeupintelligencegc. com). One end has a ball tip wand for easy separation, building volume and adding length to hard-to-reach lashes. The other end contains an hourglass wand that lifts each lash to maximum potential. The glossy black formula also nourishes lashes with hydrating jojoba oil.

3 of the best… nourishing hand creams

1 InLight Beauty Calendula & Damask Rose Soothing Balm (£27, inlightbeauty.co.uk) 2 Moo & Yoo Miracle Hand Lotion (£23, mooandyoo.com) 3 UpCircle Hand + Body Lotion with Bergamot Water (£14.99, upcirclebeauty.com) 90 TOPSANTÉ

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01/02/2022 12:25

BEAUT Y | NEWS

DRY SCALP GAME CHANGERS

If you don’t pay as much attention to your scalp as the rest of your skin, the new Head & Shoulders DermaxPro collection (from £6, boots.com) can help. Highlighting four key aspects of dry scalps, each item within the DermaxPro range helps keep your scalp moisturised and flake-free. Developed off the back of 60 years of scalp research, the collection contains active aloe and vitamin E, as well as a new scalp balm.

NEW DRY SKIN SAVIOUR

*ACCORDING TO THE BRITISH BEAUTY COUNCIL

FUTURE-PROOF YOUR SKIN

Ageing ought to be celebrated – it’s proof you’re healthy enough to live a long life! But if you’re keen to minimise the look of those lines, new Murad Targeted Wrinkle Corrector (£70, murad.co.uk) offers a professional alternative to in-salon treatments. The powerful formula helps smooth the look of wrinkles in an instant thanks to bioavailable hyaluronic acid to plump, hexapeptide to boost elasticity and plant-derived squalane to prevent moisture loss.

Your skin goes through a lot during the colder months. Faced with the bracing elements of extreme temperature changes, the skin barrier can become compromised, which raises the risk of more damage. Enter new Filorga Universal Cream (£30, filorga.com), which contains a trio of active ingredients and can be used to soothe, soften and repair skin on the face, hands and body. As well as providing instant comfort to tight-feeling skin, the cream utilises a collagen-boosting peptide to help strengthen the epidermal barrier and restore new skin quickly.

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IN T HE SPOT LIGH T

Ayurveda has helped me so much I always try and live my life through Ayurveda principles. It is a philosophy and a health system in one, helping us to understand that we are nature and we are of nature. I love following the ancient teachings that promote a 360-degree approach to wellness. It really helps you get to focus on your mind and body, and understand yourself. I’ve always been into wellbeing and this 5,000-year-old theory is fascinating. I am constantly on a learning journey. Through Ayurvedic, I have learned that the different seasons can determine how your skin reacts. Winter, for example, is a season that makes you feel a bit sluggish and your skin can get quite dry. I swear by body oil and slather it all over to stop drying out like a raisin! In winter, I love to use Vita Coco Extra Virgin Coconut Oil as an eye make-up remover or on any cuts as it’s antibacterial. During the colder months I also use almond and sesame oils. And I’m a huge fan of the natural beauty brands Ren and Tata Harper, both of which really nourish skin. 92 TOPSANTÉ

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Ayurveda plays such a big part in my wellness routine that I created two of my own tools. The fi rst is my copper Tongue Tingler tool (£12, jasminehemsley.com), which is a tongue scraper designed to make your mouth happier and healthier, which is key to a happy, healthy gut. Tongue scraping is the fi rst thing I do before I brush my teeth or kiss my partner! The second is my Kansa Wand (£45), which is a traditional Ayurveda massage tool. It’s designed to activate the vitality points on your body to increase blood flow and can be used all over, from the top of your head to the tips of your toes. They’ve used them in India for centuries.

‘I love using body oil and slather it all over myself as my skin gets so dry! I also use coconut oil as an eye make-up remover’ Facebook.com/TopSanteMagazine

WORDS: SUZANNE BAUM. PHOTOGRAPHS: NICK HOPPER PHOTOGRAPHY

Chef, author and Ayurvedic specialist Jasmine Hemsley, 42, reveals her wellness and beauty secrets, including her new haircare collaboration.

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BEAUT Y | IN THE SPOTLIGHT

Jasmine with two of her Ayurveda-inspired tools, the Kansa Wand and Neem comb.

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I’ve recently combined my love of Ayurveda with haircare, to create a treatment menu for Hari’s Hair Salon in London. The treatments combine natural ingredients and self-care rituals from this 5,000-yearold philosophy. Each treatment is designed to feed and future-proof the hair and scalp – it’s a truly holistic experience. All my friends, clients and new mums love it as it really cares for and repairs the hair. My work as a foodie is well known. During the Hemsley and Hemsley days, I was keen to add my Ayurvedic ideas into our recipes but I wasn’t sure people were ready for it. What I try to promote now though is the importance of taking time to appreciate your food, as much as what that food is, and not to shove it down your throat without tasting it. Some simple things you can do include not eating at your work desk or in front of the TV. Take a breath, slow down, and eat and enjoy your food. Ideally you want to take 25 minutes to eat a meal, which will give you a level of fullness and satisfaction so that you won’t feel inclined to eat anything else quickly afterwards. Ayurveda is about bringing wellbeing into everyday choices, such as drinking hot water instead of fizzy drinks and understanding where your food comes from. One thing that helps lower my anxiety is to not work on my laptop late at night. Instead, I focus on ways to calm my mind, which is what much of Ayurveda is about.

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01/02/2022 12:38

BEAUT Y | IN THE SPOTLIGHT

Jasmine performs sound baths for groups of people and individuals.

I also do a lot of meditation and breath work, and I teach people about how to focus on their breathing. Breathing is something we all do naturally and without thinking about it, but when you put your mind to it, it can really improve your mental, physical and spiritual health. I am a huge fan of sound baths and run regular sessions with clients. These include for corporate events and anyone else interested in them. Crystal sound baths are a great way of relaxing you. Obviously, I get some people who think it is a load of rubbish and not at all up their street, so I advise them to come along anyway and just see for themselves how it can help them. After, they tend to always say what a calming effect it has. Some have even fallen asleep during the sound baths! I love massage and have learnt the art of practising it on myself. Sign up to our newsletter at topsante.co.uk

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When I am stressed, simply applying hand cream or oil on parts of my body helps me chill out. Ayurveda has helped me so much as it’s all about calming down and taking life at a slower pace. This has helped a lot since I became a mum, but also because I’ve seen a lot of changes in my body, one of the biggest being that I always feel hot. I think that has a lot to do with breastfeeding. Having a good bedtime routine is important. Watching TV too late or doing anything that excites the mind makes sleep more disrupted. Obviously having a baby turns that on its head, too! But having the tools to cope has made the process of becoming a new mum much easier. l For details of Jasmine’s work with Hari’s salon, visit harissalon.com/ harisxhemsley. TOPSANTÉ 95

01/02/2022 12:38

ADVERTISING PROMOTION

My health has transformed since studying at CNM Lucia Stansbie left a stressful career behind to reclaim her good health with a qualification from the College of Naturopathic Medicine.

ITALIAN ROOTS

I grew up in Italy where natural remedies are part of the culture. From a young age, I tried not to use too many medicines and instead focused on a healthy lifestyle. My diet was balanced and I cooked from scratch using seasonal produce. I was lucky that my local pharmacy also had a herbalist and homeopath to advise on alternative remedies. However, when I moved to London, I let my diet slip and didn’t use alternative medicines as they weren’t as accessible. Over time, the change in lifestyle and stressful career resulted in low energy, insomnia and hormone imbalance. After little help from my GP, I reverted back to healthy nutrition and natural therapies to take control of my health.

EXPERT TEACHING

Studying at the College of Naturopathic Medicine (CNM) was empowering and motivating and truly life changing. CNM’s holistic approach to nutrition and wellbeing and its extensive clinical practice hours is what attracted me. The campus is also in a prime London location making it easy to get to. I especially loved how passionate and knowledgeable the lecturers were, covering different topics across the fi rst two years, as it exposed me to diverse points of view and practicing styles. I also loved the clinical practice; it was nerve-wracking at fi rst but so rewarding to help my fi rst client. I also loved meeting new likeminded people during the course, some of whom have become very close friends.

HEALTH RESTORED

A week after receiving my nutrition diploma, I set up my online practice and I also consult for a company that specialises in nutrition. I’m so grateful I now have total control over my health and career and that I can help improve other people’s health, too.

CNM has a 22-year track record training successful natural health practitioners, in class and online, with colleges across the UK and Ireland. To find out more, visit cnmcourses.com or call 01342 777 747.

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EDUCATION AWARDS 2021

FREE !

CNM health ta lk

WORDS: LUCIA STANSBIE

’M SO PROUD TO HAVE gained a second qualification in my 30s, allowing me to change career to something I love, while helping others, too. For years I worked in fashion, which was stressful due to long hours and constant travelling. An unhealthy lifestyle took its toll on my health. I also wanted a career where I could help others with my knowledge.

Scan the QR code to watch a CNM talk. Study with the No.1 training provider for natural therapies.

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01/02/2022 16:34

TOP

NOURISHMENT Munch on super snacks, enjoy the latest plant-based milk alternatives and try out the edible insect trend.

CREAM OF THE CROP

WORDS: YVONNE MARTIN. * RESEARCH BY THE GROCER

Many people are trying out milk alternatives and research shows taste is the top reason plant milk drinkers would switch brands*, so a decent flavour that won’t spoil your cuppa and tastes nice on its own is a priority. Now Lilk has launched two plant-based milk alternatives made with a blend of grains and seeds to produce a dairy-like product. The Lilk Common Blend (£2, ocado.com) is the everyday one, and is made with rice and oats. The Lush Blend (£2.20) is for when you need something creamier, such as in a hot chocolate or sweet bakes. This is made from oats, coconut and quinoa. The recyclable packaging make it even more appealing.

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✔

GET A VITAMIN BOOST

These Human Food snack bars (£3.30 per bar, humanfood.bio) are packed with ES B T goodness as they contain 24 organic whole foods and 21 vitamins and minerals – no added sugars or flavourings. They’re suitable for vegans and vegetarians and contain the recommended amount of vitamin B12 per day. There are five varieties including flavours with inflammation-reducing turmeric and antioxidant-rich goji berries. TRIED & TESTED ‘I am seriously impressed. I spend a lot of time reading ingredient lists to avoid artificial sweeteners and fake “sugar-free” ingredients such as maltitol and sorbitol. These are superb, all-organic and made from real foods – largely seeds and fruits with a dash of superfoods. The main ingredient is hemp, which is an acquired taste, but as far as overall ingredients go, these bars offer some of the best I’ve seen. I’ll be buying them!’ Katy, Editor.

BARS WITH BENEFITS

Benefit Chocolate 85% Cacao (from £3.50, thebenefitbrand.com) aren’t ordinary chocolate bars. As well as the mostly single-origin Colombian cacao ingredients, they contain added benefits in the form of vitamins and plant protein. Choose from Vitamin, which contains 12 vitamins plus fibre; Protein, containing 19 per cent plant protein; and Energy, which delivers B vitamins and caffeine.

WORMS FOR BREAKFAST?

ENTER THE DRAGON

Enjoy a sweet, fruity burst of flavour without the unhealthy additives with Dragon Fruit Chips and Dragon Fruit Soft Dried (£1.79 for a 20g pack, soulfruit.co.uk). Containing omega-3 and 6, these 100 per cent natural snacks have no added sugar, are vegan and free from gluten. So, handy for when you’re on the go and need a healthy snack – one that counts towards your five a day! 98 TOPSANTÉ

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Bear with us, we’re not talking gruesome jungle challenges, but rather a handy protein powder that you can add to meals and shakes. The Ento Collective Edible Insect Protein Blend (£29.50, amazon.co.uk) is an easy way into the insect food trend. It’s made with edible insect protein (from mealworms) as well as pea and brown rice protein, cacao, vitamins, minerals, antioxidants, essential amino acids and digestive enzymes.

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01/02/2022 12:58

NOURISHMENT | NEWS

HAVE YOU BEEN PPINGED?

So many soft drinks are too sweet. If something zestier is up your street then a bottle of Kyon The Ppinger (£30 for 12, kyondrinks. com) will give your taste buds a treat. The drink contains a mix of ginger, apple juice and lime, all blended for a fresh and zingy flavour. It’s gently fizzy and is perfect when you want a glass of something special but without alcohol. Add some ice, slices of lime and a sprig or two of mint for a cocktail vibe!

SUPER-SPEEDY MEALS

DRUNK ON FISH?!

Fancy a cocktail at breakfast? Well, sort of… try the spirit- and botanical-infused The Pished Fish smoked salmon (£7.69, thepishedfish.com), which is perfect for taking your morning eggs to the luxury level. Each salmon is flavoured with ingredients inspired by cocktail mixes, such as an old fashioned and a margarita. The fish is smoked in small batches over aromatic woods. TRIED & TESTED: ‘These are a real treat! We love smoked salmon in our house, and I enjoyed the subtle, fruity flavours – and yes, they still taste predominantly of smoked salmon, so not super sweet. Simply delicious!’ Katy, Editor

If a quick and tasty bowl of curry, chilli or pasta is what you need to get past lunchtime, but have no time to cook, try the Huel Hot & Savoury range (£2.95 per meal, uk.huel.com). It’s made with real whole food ingredients and contains 26 vitamins, plus protein, carbs, fats and fibre. There are two new pasta styles – Cajun, which is flavoured with smoked paprika and turmeric, and Chick’n & Mushroom, which contains chives and thyme. Just add hot water to two scoops and they’re ready in five minutes.

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01/02/2022 16:30

NOURISHMENT | COLUMNIST

THE MINDFUL EATER

Eat right to sleep tight! In the last of her long-running column on eating and drinking mindfully, author Sam Rice shares some tips to ensure your sleep stays on track. Find Sam on Instagram.com/midlifekitchen and at midlifemethod.co.uk.

CCORDING TO A recent YouGov poll, 32 per cent of adults are getting seven hours of sleep a night, with 27 per cent getting just six hours a night. The National Sleep Foundation advises that the difference between a restless and a restful night has a lot to do with your diet. It’s tempting to turn to medication if you aren’t sleeping well, but there are some simple dietary adjustments that may help.

WORDS: SAM RICE. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK

HARNESS YOUR HORMONES

Melatonin lets your body know when it’s time to sleep and when it’s time to wake up. But as you grow older, your melatonin levels decline and you can experience a deterioration in sleep quality. Happily, some foods contain melatonin naturally, for example milk, tomatoes, peppers, cherries, grapes and strawberries, so try eating more of these foods day to day. Another hormone that is key to a good night’s sleep is serotonin. The vitamin D and omega-3 fatty acids in oily fish are thought to help sleep by regulating the body’s production of serotonin, so try Sign up to our newsletter at topsante.co.uk

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eating some twice a week. In the northern hemisphere, where sun exposure is limited, vitamin D deficiencies are more common, so it’s worth considering taking a supplement.

KNOW YOUR NUTRIENTS

Calcium and vitamin B6 are key nutrients used in the production of melatonin. Calcium is found in dairy products, as well as leafy greens, so there is some truth in the old wives’ tale that a glass of warm milk before bed will help you sleep. Good sources of B6 include pork, chicken, peanuts and oats. Magnesium is also vital for sleep, a poor intake of which has been associated with higher levels of stress and difficulty relaxing. Almonds are especially beneficial, as they contain magnesium and melatonin. Magnesium is also found in bananas, avocados and fish.

Sam x The Midlife Method: How to lose weight and feel great after 40, by Sam Rice (£14.99, Headline Home) is available now.

MY TOP 3 FOODS FOR DREAMY SLEEP OATS Oats contain tryptophan, an amino acid the brain converts into serotonin, which relaxes the body before sleep. Instead of porridge for breakfast, enjoy it as an evening snack. MILK Milk also contains tryptophan, as well as melatonin. Try making golden milk, which has been shown to promote relaxation (see page 109 for Peta Leith’s golden milk recipe). KIWIS This is a surprising sleep-promoting food. One study found that people eating two kiwis an hour before bed fell asleep more quickly and enjoyed better sleep quality.

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FOOD THAT MAKES YOU

FEEL GOOD Sometimes it’s good to take your time over things – food being one example. These new recipes from Carla Lalli Music may take a while to prepare but the results are oh so worth it!

SHEET PAN CHICKEN WITH TOMATOES AND CHICKPEAS This isn’t a true confit because the chicken isn’t fully submerged in fat, but there’s a very generous amount to caramelise the tomatoes and chickpeas, and create a concentrated pan sauce while the chicken slow-roasts up top. 8 servings ■ 2 tbsp paprika ■ 1 tbsp dried oregano ■ 8 chicken leg quarters (thigh and drumstick; about 2.75kg total) ■ 2 tbsp kosher salt, plus more as needed ■ 2 x 640g cans whole, peeled tomatoes ■ 2 x 430g cans chickpeas ■ 6 thyme sprigs ■ 4 bay leaves ■ 3 chillies de árbol ■ 310ml extra-virgin olive oil ■ 1 large red onion ■ 12 garlic cloves, unpeeled ■ Sherry vinegar, for serving 102 TOPSANTÉ

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1 Stir together the paprika and oregano. Arrange chicken on a large, rimmed baking tray and season with 2 tbsp salt, then the spice mixture (use all of it). Set aside at room temperature (or refrigerate chicken, uncovered, overnight). 2 Preheat the oven to 160°C, 140°C fan, gas 3. Drain tomatoes and tear them into 4 or 6 strips each, transferring to another large, rimmed baking tray as you go. Drain and rinse chickpeas; add to baking tray. Add the thyme, bay leaves and chillies, scattering them about. Season with salt and pepper, then pour over 125ml oil and stir to coat. 3 Bake until tomatoes are shrunken and look a bit dried out and chickpeas are starting to turn golden brown, for about 1 hr, stirring once halfway through (this cooks off some moisture in the tomatoes so they’ll get nice and jammy by the end). 4 Meanwhile, peel the onion and cut into 5mm wedges. Lightly crush the

garlic cloves. Add the onion and garlic to the tomato-chickpea mixture. Nestle in the chicken, skin side up, then pour over the remaining 185ml of oil. 5 Bake until the skin is browned and the meat is tender enough to shred with a fork – about 1½ hrs. If the chicken isn’t done, bake for 15 mins more, then check again. Go longer if needed. 6 Transfer chicken to a large platter. Pluck out bay leaves and thyme sprigs. Using a slotted spoon, spoon tomatoes and chickpeas around the chicken. Pour cooking liquid from the baking tray into a glass measuring cup; let settle for a few mins. Pour most of the oil that rises to the top of the liquid into a clean jar or bowl, then spoon remaining chicken-y juices over the platter. (Cover and refrigerate the extra confit oil; use it the next time you make beans, soup or roast vegetables.) Season the chicken with a few dashes of vinegar before serving. Facebook.com/TopSanteMagazine

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NOURISHMENT | FAMILY FAVOURITES

WORDS: CARLA LALLI MUSIC. PHOTOGRAPHY: GENTL AND HYERS

Top tomatoes In summer, use 20 plum tomatoes, quartered, instead of the canned tomatoes, though both versions are good for you. Tomatoes are a good source of lycopene, with studies suggesting they can help prevent prostate, lung and stomach cancers. Plus, lycopene is better absorbed when it has been heated, either during processing or cooking, as the heat turns the molecules into more useful isomers.

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BROTHY BASIL BEANS One thing I’ve learned about beans is that some types fall apart when they’re cooked no matter what you do. Some beans have thin, delicate skins and a fine texture. On the other side of the spectrum are chubby white beans, like Greek gigante, haricot and butter beans. They are naturally predisposed to stay intact on the outside and get super creamy inside, and that’s desirable here. As they cook, they’ll absorb the flavour of the basil in the cooking liquid. But listen – if your beans fall apart, it won’t ruin the dish. The broth might be a little thicker – no big deal! 6-8 servings ■ 450g dried large white beans, such as Greek gigante, soaked overnight if possible (or you can use butter beans or chickpeas) ■ 1 tbsp kosher salt, plus more for seasoning ■ 6 garlic cloves, unpeeled ■ 1 French shallot (skin on), halved ■ 60ml extra-virgin olive oil, plus more for drizzling ■ 1 medium bunch basil ■ 40g raw almonds ■ 1 lemon 1 Place beans in a medium pot and cover with cold water by 10-15cm – if they’re soaked, no need to drain; go ahead and cook the beans in their soaking liquid, adding more water to cover if needed. 2 Add 1 tbsp salt, 3 garlic cloves, the shallot, a few healthy glugs of oil and half the basil (including stems). Bring to the boil over high heat, then lower the heat to 104 TOPSANTÉ

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a gentle simmer. Cook uncovered, stirring occasionally, until the beans are extremely tender and creamy but not falling to bits – about 1 hr (unsoaked beans will take longer). If the water level gets low, top it up and adjust heat to keep the simmer extremely mellow. 3 Meanwhile, bring a medium pot of salted water to the boil. Add the remaining 3 garlic cloves and the almonds and cook until slightly softened, for about 5 mins. This will diffuse some of the garlic’s bite and bring out its sweetness, and blanching softens the almonds so they become smooth in the sauce. Transfer to a small plate with a slotted spoon and let cool. 4 Pluck the leaves from the remaining basil (aim for about 1 cup packed). Stir basil into the boiling water and cook until wilted, about 1 min. Transfer the basil to the plate with the garlic and almonds and spread it out to cool. Peel garlic and transfer to a food processor. Pinch almond skins to release nuts (kind of like you’re popping an edamame out of the pod) and add to the processor. Finely grate the zest of the lemon into the processor and pulse until the nuts and garlic are finely chopped, for about 30 secs. Squeeze out excess liquid from the basil and add it to the processor, along with 60ml of oil. Blend until the pesto is creamy; taste and season with salt and pepper and blitz again to combine. 5 Pluck out the basil stems and shallot from the beans. Serve beans and their broth topped with spoonfuls of pesto.

Bean benefits Trouble sleeping? Add some white beans to your evening meals as around 170g – roughly a cup – provides 26 per cent of your recommended daily intake of magnesium, which is needed for a good night’s sleep as it can help calm the mind, enabling you to sleep longer.

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01/02/2022 13:02

NOURISHMENT | FAMILY FAVOURITES

The perks of eating cauliflower Looking to better support your immune system? Cauliflower is high in vitamin C – in fact just 128g, or one cup, provides 77 per cent of your RDI. Vitamin C is well known for its anti-inflammatory effects that may boost immune health, as well as help reduce the risk of heart disease.

SPAGHETTI WITH MELTED CAULIFLOWER SAUCE In this humble pasta sauce, an extended sauna in olive oil and garlic transforms cauliflower from crisp and peppery to soft and sweet. If the cauliflower you bought is substantially larger than 450g, lop off a piece first so the ratio of vegetable to noodle isn’t out of whack. 4 servings ■ 1 head cauliflower (about 450g) ■ 1 large French shallot ■ 6 garlic cloves ■ 125ml extra-virgin olive oil, plus more for drizzling ■ 4 anchovy fillets packed in oil, drained ■ 1 tsp mild chilli flakes, such as Aleppo pepper ■ 450g spaghetti ■ 50g grated Parmigiano, plus more for serving ■ 1 lemon 1 Trim the base of the cauliflower, but don’t core it. Snap off the outermost leaves from the base, leaving the pale green inner ones. Roughly chop the cauliflower. Transfer cauliflower to a food processor and pulse into pieces no bigger than 1cm – some bits will be smaller. Finely chop the shallot. Thinly slice the garlic. Heat oil in a medium enamelled cast-iron casserole pot or other heavy-bottomed pot with a lid over medium heat. Add the shallot and garlic, and season with salt and pepper. Cook until Sign up to our newsletter at topsante.co.uk

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the garlic is translucent, about 2 mins. Add the anchovies and cook, stirring, until they disintegrate, about 1 min more. Add the cauliflower and season with the chilli flakes, plus more salt and pepper. Cook, stirring, until the cauliflower is coated in oil and starting to sweat, or for about 5-7 mins. Reduce the heat to very low, cover the pot and cook, stirring occasionally, until the cauliflower is lightly browned and essentially rendered to very tasty mush – about 30-35 mins. 2 Meanwhile, bring a large pot of salted water to the boil over high heat. When the cauliflower is almost done, cook the spaghetti, stirring occasionally, until very al dente – 3-4 mins less than the time indicated on the packet (it will finish cooking in the sauce). 3 Using tongs or a mesh spider, transfer pasta to the pot with the cauliflower sauce, along with about 1 cup of pasta cooking liquid (or scoop out about 2 cups of the pasta liquid, then drain pasta in a colander). Bring sauce to a simmer over mediumhigh heat and cook, stirring and tossing pasta into the sauce as you gradually add the Parmigiano. Cook, tossing and adding more pasta liquid as needed, until the spaghetti is al dente and the sauce has thickened enough to generously coat the pasta, or for about 3-4 mins. 4 Halve the lemon and squeeze the juice into the pot and stir to combine. Serve the pasta with more Parmigiano at the table. TOPSANTÉ 105

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HANDS-OFF PORK AND BEANS This pork roast method falls somewhere between a slow roast and a braise, and I am always astounded that the meat and the beans get done at almost the same time (you do need to soak the beans overnight and season the pork at least 12 hours ahead, however!). Almost nothing is required of you at the beginning and end of the cooking process, making this a major-no-brainer meal for entertaining. 6 generous servings ■ 1 tbsp piment d’Espelette (or replace with ½ tsp cayenne pepper or 2 tsp chilli powder) ■ 1 tbsp hot smoked paprika ■ 1 tsp cayenne pepper ■ 1 x 1.35kg bone-in pork shoulder or rump ■ 2 tbsp kosher salt, plus more for seasoning ■ 450g dried black-eyed peas ■ 1 carrot ■ 1 medium onion ■ 6 garlic cloves ■ Small handful thyme sprigs ■ Extra-virgin olive oil, for drizzling ■ 2 tbsp sherry vinegar, plus more as needed 1 Stir together piment d’Espelette, paprika and cayenne pepper in a small bowl. Season pork all over with 1 tbsp salt, then with the spice mixture, patting it on. Wrap the pork (I use the butcher’s paper it came in) and refrigerate for at least 12 hrs and up to 2 days. 2 Pick through the beans for debris, then rinse. Place the beans in a large bowl or pot. Cover with 3 litres of water; let sit overnight (coordinate timings with the pork so the beans are done soaking when your pork has been seasoned and chilled for the right amount of time). 3 Preheat the oven to 160°C, 140°C fan, gas 3. Transfer soaked beans, with their liquid, to a large enamelled cast-iron casserole pot or roasting pan. 106 TOPSANTÉ

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4 Scrub carrot and roughly chop. Peel and halve the onion through the root; smash the garlic. Add the vegetables to the beans along with the thyme. Stir in 1 tbsp salt. isomers. 5 Nestle the pork on top of the beans, fatty side up, and drizzle with oil. Bring the liquid to a simmer over a medium-high heat, stirring beans around the pork and skimming off any foam that rises to the surface, then cover and transfer to the oven. (If using a roasting pan, cover with baking paper and then with foil, crimping edges to seal.) Cook until the beans are cooked through and very tender and you can pull off a bit of pork with tongs and it’s not tough or chewy when you eat it. Takes about 2-2½ hrs (or longer, if needed). 6 Remove the pot from the oven; increase oven temperature to 190°C. Carefully transfer the pork, still fatty side up, to a rimmed baking tray and ladle enough cooking liquid around it to come 1cm up the sides. Return the pork to the oven (uncovered this time) and roast until the fat is brown and crisp, for about 45-55 mins (check it every 15 mins or so and replenish liquid if it has evaporated). 7 Meanwhile, remove the thyme sprigs from the bean mixture. Transfer half the beans, with liquid, to a blender and blend on high speed until thick and creamy. Pour it back into the casserole pot and stir in the vinegar. Season with salt, pepper and more vinegar as desired. Keep warm. 8 When pork is ready, transfer it to a cutting board and let it sit until no longer screaming hot. Pour any liquid from the baking tray back into the bean mixture. Cut the pork away from the bone, then slice into 1cm-thick pieces against the grain (because the pork is so tender, it may shred into smaller pieces as you slice – no stress!). Spoon beans onto a deep platter, then top with the pork, or pass the pork and beans at the table separately.

Getting ahead To make this a day or two before you want to serve it, pause at the step before the pork is reheated in the oven. Let beans and pork cool, then cover and refrigerate. Reheat the bean mixture before puréeing half, and use water instead of the bean liquid on the baking tray when the pork goes back into the oven.

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01/02/2022 13:02

NOURISHMENT | FAMILY FAVOURITES

That Sounds So Good by Carla Lalli Music (Hardie Grant, £22) is out in March.

SPICY-TANGY GREEN BEANS AND TOFU Pressing the liquid out of firm tofu condenses it and helps it get crisp – tearing it creates irregular pieces that get as crunchy as popcorn prawns. Pressing the tofu takes about 15 mins; start your prep with this step and by the time you have the rest of the ingredients measured out, it will be ready to go. 2 generous servings ■ 400g firm or extra-firm tofu ■ 450g green beans ■ 1 large bunch spring onions (about 12) ■ 3.5cm piece fresh ginger ■ 60ml mirin ■ 2 tbsp soy sauce ■ 2 tbsp gochujang ■ 1 tbsp black vinegar ■ 80ml vegetable oil 1 Drain the tofu and cut it lengthways into 6 planks. Place a clean tea towel on a baking tray, with plenty of overhang. Arrange the tofu in a single layer on the towel, then fold the towel over to cover. Place another baking tray on top, then put a heavy frying pan, enamelled cast-iron casserole pot, or a few cans of tomatoes on top to weigh it down for 15 mins. The towel will absorb the excess liquid. Sign up to our newsletter at topsante.co.uk

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2 In the meantime, trim the stem ends of the green beans, then halve the beans on an angle. Trim the spring onions, slicing the white and green parts into 5mm-thick rounds. Peel and grate the ginger. Set beans, spring onions and ginger aside separately. Tear tofu into jagged 2cm pieces. 3 In a small bowl, whisk together the mirin, soy sauce, gochujang and vinegar. Heat the oil in a large highsided frying pan over medium-high heat until shimmering. Working in two batches, add the tofu to the pan in one layer and cook, undisturbed, until dark golden and crisp on the underside – about 5-6 mins. Toss the tofu to release, then turn onto other side and cook until browned – about 4 mins. Use a slotted spoon to transfer the tofu to a large plate; season lightly with salt. Repeat with remaining tofu. 4 Return frying pan to medium-high heat and add the green beans, spring onion and ginger. Season with salt and toss to coat. Cook, tossing occasionally, until the vegetables are browned and slightly shrivelled but still have some juiciness – about 4-6 mins. Pour in the mirin mixture and simmer until a little bit thickened or for 1 min. Return tofu to the frying pan and stir to coat – about 30 secs – and serve. TOPSANTÉ 107

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Visit us at purejoyskincare. co.uk to find out more. 108 TOPSANTÉ

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RELAX IN LUXURY SOCKS Perilla’s 90 per cent luxury alpaca bed socks are as soft as cashmere to wear but far more long lasting. Alpaca is not itchy, repels odour and bacteria as the fibre selfcleans and also boasts better insulating qualities than any other wool fibre; this keeps feet at a perfect temperature even when the weather gets warmer. There are non-elasticated soft topped bed socks too in a great palette of colours. Get yours now at perilla.

co.uk or phone 01886 853 615.

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01/02/2022 12:21

NOURISHMENT | COLUMNIST

VEG OUT!

GOLDEN MILK & BANANA BEDTIME SMOOTHIE Serves 2 ■ 300ml oat milk ■ 1 tsp ground turmeric ■ ½ tsp ground cinnamon ■ ¼ tsp ground ginger ■ Pinch freshly ground black pepper ■ 1 overripe banana, peeled and sliced 1 Whisk together the oat milk and all the spices in a small saucepan.

2 Bring it to the boil, then as soon as it’s boiled, pour it over the banana in the jug of a liquidiser or blender, and blitz until completely smooth. 3 Drink it straight away, while still nice and warm. TIP! The banana is high in pectin, so you do need to drink it immediately after blending, or it can start to set. If it does this, simply blitz it up again before drinking.

Vegetarian food writer and pastry chef Peta Leith shares a warming bedtime drink, guaranteed to help you nod off.

WORDS AND PHOTOGRAPHY: PETA LEITH

OLDEN MILK IS MADE with turmeric, cinnamon, ginger and black pepper. Turmeric contains curcumin, which can help enhance serotonin and increase production of dopamine, both of which are helpful in reducing stress, and in turn help combat insomnia. Here, I’ve turned it into a smoothie. Bananas not only add sweetness, but can aid sleep, thanks to high levels of magnesium and potassium, which act as muscle relaxants. They also contain tryptophan, which helps control melatonin levels – key to making you feel sleepy in the evenings.

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The Vegetarian Kitchen by Prue Leith and Peta Leith (£25, Bluebird) is out now.

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We love to hear from you. If you have a question for any of our experts, please email it to topsante.talkback@kelsey.co.uk.

POSTURE EXPERT

Nadia Alibhai is an osteopath, posture expert and owner of Back 2 Well-being (instagram.com/back2wellbeing).

suffer from arthritis. Is there anything I can do to Q Ihelp treat it naturally and relieve the pain?

Treatments include ensuring your diet includes antioxidants, such as vitamins A, C and E, to help prevent further damage to the joints. Add turmeric to dishes as it contains curcumin, which has antioxidant and anti-inflammatory properties. A diet rich in omega-3 fatty acids is also helpful as they are anti-inflammatory. Oily fish, such as sardines, mackerel and herring are good options, or for vegetarians, flaxseeds, linseeds, chia seeds and walnuts. Vitamin D3 with K2 and magnesium supplements are important for bone health and try to keep your weight close to your ideal bodyweight as being overweight can cause quicker degeneration of the cartilage, increasing pain and pressure, especially to the hip and knee joints. Try hot and cold therapy. Cold treatments can help relieve joint pain, swelling and inflammation. You can use a bag of frozen vegetables or a gel

pack and wrap it in a hand towel to apply over the affected area. Heat treatments can help ease stiffness in joints. Having a warm shower or bath, hot compress or hot water bottle can help ease stiffness. Exercises such as swimming, cycling, yoga, Pilates and strength training can help support the joint, and balance training by standing on one foot, using wobble boards, practicing tai chi or yoga can help prevent falls. Waterresistant exercises, such as aqua aerobics, helps with resistance and strength building without impacting the joints due to its buoyancy. Chondroitin sulphate supplements can help with hand osteoarthritis.

I like to say “motion is lotion” and the more you move the better your joints stay lubricated. Exercise is vital and when combined with osteopathy it not only helps with injury prevention, but with strength, flexibility and posture. Osteopathy and/or massage treatment loosens the muscles. If you follow up with gentle movements of the joints with osteopathy, you can help maintain flexibility, mobility and pain relief. As an osteopath myself, I advise on areas that you can target within your body to strengthen when exercising, hence giving an overall holistic insight so you get the best out of your workouts. WORDS: KATY SUNNASSEE. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK

ASK THE EXPERTS

I’m keen to maintain my mobility as I reach 60. I exercise regularly, but am wondering whether I should also visit an osteopath for maintenance?

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01/02/2022 13:11

ASK THE EXPERTS | YOUR QUESTIONS

I’ve recently returned to working in an office where I type a lot and have to use my mobile phone. I’ve developed bad pain in my right wrist, as well as tingling in my forearm. Could it be RSI? If so, how can I treat it?

It’s very likely to be Repetitive Strain Injury (RSI), which is caused by constant repetitive motion in the workplace with tasks, such as typing or on a production line. It is usually caused by the same task constantly repeated without breaks. Carpal tunnel syndrome (CTS) is one of the most common injuries under the RSI umbrella. Many people with CTS complain of a feeling of numbness and tingling in their hand or arm. It is

caused by pressure on the nerve in your wrist. This can result in swelling around the tendons and pinching of the median nerve, causing the tingling sensation and tenderness. Treatment includes rest and taking short breaks to stretch the hand and forearm. If using a computer, change your mouse or keyboard to relieve pain, place ice packs on the area to reduce inflammation and visit an osteopath to mobilise the area. TOPSANTÉ 111

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01/02/2022 13:12

FITNESS EXPERT

Dr Nima Alamdari is chief physiologist on the clinical advisory board for fitness brand p.volve (pvolve.com).

currently training for the London Marathon, Q I’m but at age 52, I don’t recover as quickly as I used to. Do you have any recovery tips?

Great to hear you’re taking on a challenge in the London Marathon. If your training plan is already optimised for training load, there are a few physical and nutritional strategies that can help. On physical strategies, a good step is to make sure you have enough rest and recovery time (including sleep!) and restart when sufficiently recovered from demanding sessions. A DIY way to do this is to give yourself a recovery score between 0-10: 6+ being adequately recovered, 3-6 being suboptimal, and under 3 being poor. If you’re 6+ continue training, 3-6 reduce intensity or distance, and under 3 consider skipping the session. Some new wearable technology can help you keep track of recovery scores, too.

‘Tart cherry juice contains polyphenols and has been shown to speed recovery and reduce muscle soreness.’

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Other strategies include recovery runs and recovery-type exercise on the days after demanding runs. This can offset pain, delay onset muscle soreness and quicken the return of muscle function. For nutritional strategies, ensure you’re adequately fuelling during your runs and refuelling afterwards – a carbohydrate mix of glucose/ maltodextrin and fructose can help. Ensuring enough carbohydrate will facilitate recovery by restoring muscle glycogen in preparation for future sessions. Other nutritional tips include drinking pomegranate juice or tart cherry juice that have polyphenol content and have been shown to help speed recovery and reduce muscle soreness.

Are resistance workouts better than cardio for older people like myself?

Older adults undergoing age-related muscle loss can benefit from resistance training and adequate dietary protein intake. Muscle atrophy in older adults can result in as much as 10 per cent loss of muscle mass per decade. This loss is accelerated with advancing age and is linked to poor prognosis. Knowing this, resistance training that can rescue muscle mass and strength has high potential to improve quality of life and the ageing process overall. While cardiovascular exercise is also important, resistance and load-bearing exercise is particularly useful as you age. It’s also worth noting that older individuals are more resistant to the anabolic effects of protein. So, considering higher protein intake (even above national guidance) is also a good strategy for maintaining muscle mass, alongside resistanceexercise training.

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01/02/2022 13:12

ASK THE EXPERTS | YOUR QUESTIONS

MENOPAUSE EXPERT

Tania Adib is a consultant gynaecologist. She can be found at Luminosa London (luminosa.london).

I think I am perimenopausal. Is there a way of finding out for sure and what can I do to prepare for the menopause?

Signs of perimenopause are anxiety, low mood, fatigue, loss of libido and insomnia. While women are still having regular periods, they don’t always associate these symptoms with the perimenopause, but it can have a significant effect on daily functioning, relationships, work and just being able to get through the day.

Treating this requires the usual lifestyle measures, such as managing stress levels, eating regular meals and trying to get enough sleep. Some women may turn to natural remedies or herbal supplements to help with symptoms like insomnia, such as magnesium. CBD oil also seems to help. You could try Healthspan CBD Oil Drops (£25.95, healthspan.co.uk). If a health professional thinks it may be the menopause, then you can be prescribed HRT, but I personally like to do a more clinical approach so I do blood tests in the third week of a woman’s cycle as you can normally see a dip in oestrogen levels. A decline is a

key indicator for the onset of menopause. I then would advise hormone rebalancing in perimenopausal women. If you think you are in the perimenopause, it’s important to prepare your body, so support it with a good-quality multivitamin and mineral, keep an eye on vitamin D levels, and take an omega-3 supplement, and a probiotic for immune health. Some women also find that meditation, breathing exercises or doing yoga helps. Focusing on diet is also really important, so try to cut out sugar and feed your body good-quality protein. TOPSANTÉ 113

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01/02/2022 13:12

HEALTH | YOUR GOALS

YOUR TS TAKEAWAY

Ever read great health tips and mean to implement them but another month rolls around and you find you didn’t quite get round to it? It’s easily done! We’ve selected our fave tips from this issue so you can cut out the page and stick it on your fridge as a daily reminder!

✔ FUEL YOUR BRAIN

Not all fats are bad for you! In fact, dietary fats are essential to keep your brain healthy. Find out which ones will boost brainpower starting on page 36.

EAT SMART TO SLEEP SOUNDLY

Feel stronger with Pilates Did you know Pilates can strengthen your core and help you feel stonger and more energised? Find our invigorating morning routine on page 80.

✔

Stay safe while night running Enjoy the cardiovascular health benefits and the endorphin release you get from running at a time that suits you. If that means running at night, turn to page 84 for tips on how to be alert to your surroundings.

1/3

...of Brits live with chronic pain. Help is at hand with our tips and techniques on page 40 to empower you to feel better without painkillers. 114 TOPSANTÉ

Reg - TS takeawaysp.indd 114

Add your own

Pick your favourite tips from the magazine or from topsante.co.uk to create a mini goals list for the next four weeks: GOAL 1

GOAL 2

GOAL 3

GOAL 4

Facebook.com/TopSanteMagazine

*ACCORDING TO A NATIONAL DIET AND NUTRITION SURVEY

The food and drink you consume impacts every aspect of your health – and that includes sleep. Making it simple to see exactly which foods promote a restful night, turn to page 71 for our sleep diet plan.

CUT OUT AND STICK TO FRIDGE!

✔

@TopSanteUK

01/02/2022 13:23

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Our meal replacement shakes offer an easier way to lose weight, while at the same time protecting your body's essential muscle mass and boosting your immune system – so it’s not hard to understand why we’re Germany’s No 1 meal replacement for weight loss1. It may have been a well-kept secret in the past, but now more than ever looking after our immune systems has become a priority, putting Almased firmly in the spotlight. Recent clinical studies have shown that Almased not only contributes to significant weight reduction, but it also improves detrimental inflammatory markers in the body, boosting immune health2.

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Better weight loss vs a normal 2,000 calorie diet3 Almased is formulated using natural ingredients - soya, yogurt and enzymerich honey. This means it’s highly nutritious and delicious, as well as low in calories. With 30 years of scientific research behind it, you can rest assured that Almased offers healthy weight loss and optimum wellbeing - without doubt the best way to bid farewell to winter with a spring in your step. Choose between Almased’s 14-day Plan or Long-Term Plan to lose weight, keep it off and feel perfectly healthy.

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Reduced body fat while maintaining muscle4 Clinically proven weight loss vs a fat-restricted low-calorie diet5 Improved glycaemic control for Type 2 diabetes6 Rich in antioxidants and nutrients including Vitamin C and zinc7 Lose weight with two Almased shakes each day* Maintain weight loss with one Almased shake each day Free from gluten, artificial flavours, fillers, stimulants or preservatives Suitable for vegetarians, sportsmen and women, and those with diabetes

1. Euromonitor International (2020). 2. Kempf, K et al (2021). Nutrients, 13: 1-12. 3. Oliveira, C et al (2020). American Journal of Clinical Nutrition; 00:1–12. 4. Deibert, P et al (2004). Intl. Journal of Obesity; 28(10):1349-52. 5. König, D et al (2008). Annals of Nutrition and Metabolism; 52(1):74-78. 6. Kempf, K et al (2017) Diabetes Care; Jul 40(7): 863-87. 7. Vitamin C and Zinc contribute to the normal function of the immune system. *Substituting two daily meals of an energy restricted diet with meal replacements contributes to weight loss.

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25/01/2022 12:59 10:19 27/01/2022