Health magazine autumn 17 by Lifestyle Magazines

health ISSN 2040-4484 Autumn 2017

FATIGUE FIGHTERS Don’t let autumn get the better of you

DO YOU NEED A

PLAYCATION? Short getaways to help blow away the blues!

Fed up! How to tackle seasonal comfort eating

OUT& ABOUT

Don’t stay indoors this autumn

IN A

TEACUP

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What’s inside your daily brew? Health Magazine Autumn 2017

Nature’s Proven Answer to Osteoporosis

Did you know? 1 in 3 women will suffer an osteoporotic fracture. But AlgaeCal guarantees those women will successfully build new bone—without the fear of further fracture. The only calcium supplement clinically proven to increase bone mineral density. Human studies prove consistent increases in bone density at any age. In fact, 414 postmenopausal women took AlgaeCal Plus for 12 months.¹ The results? An average bone density increase of 1.3% (without side effects), at a time when women lose about 1% of bone density each year. Traditional, rock-based calcium supplements at best reduce the rate of loss— they don’t add healthy, new bone. Natural and plant-based. Unlike traditional rock-based calcium supplements, you won’t experience bloating, constipation or nausea. Packed with all 13 bone-building minerals (and then some). AlgaeCal Plus is a multi-nutrient solution to a multi-nutrient problem. No matter the amount of calcium, vitamin D, magnesium or boron you take, bone loss won’t stop. That’s why we include all 13 bone-building minerals naturally found in your bone, plus added vitamins C, D3, and K2-7. Each AlgaeCal Plus capsule provides these nutrients in amounts similar to that of healthy bone. USDA certified organic. The marine algae is sustainably harvested in its pure form— no fillers or artificial ingredients - just whole food. Plus, AlgaeCal Plus is non-GMO, gluten-free, soy-free and dairy-free! Gua Guaranteed to work. AlgaeCal takes all the risk: If you don’t increase your bone density on your next DXA scan, you get your money back. Better still, take AlgaeCal Plus with its bone-building partner Strontium Boost, and you’ll see an increase in bone density only 6 months after you start. From there, you’ll see increases on each DXA scan for the next 7 years. That’s scan after scan after scan, for 7 consecutive years. Guaranteed.

See why over 27,300 people across the globe trust AlgaeCal Plus with their bone health. If you suffer from osteoporosis, AlgaeCal Plus will renew your conﬁdence and return you to the life you deserve to live. “Break-Free” from the fear of fracture today.

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-Mildred Enchelmaler, New Jersey

Health Magazine Autumn 2017

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Source: ¹ Kaats GR, Preuss HG, Croft HA, Keith SC, Keith PL. A Comparative Effectiveness Study of Bone Density Changes in Women Over 40 Following Three Bone Health Plans Containing Variations of the Same Novel Plant-sourced Calcium. Int J Med Sci 2011; 8(3):180-191. doi:10.7150/ijms.8.180. Study available from http://www.medsci.org/v08p0180.htm

EDITOR’S NOTE 5.Fight autumn fatigue How to up your energy levels

Welcome to the autumn issue of Health Magazine.

This issue boasts some exciting new changes

6. Fed up Tackle seasonal comfort eating

to our regular format, and in line with this fresh approach, we’ve commissioned some leading

7. The green team How to get your five-a-day

health experts and celebrities to bring you their health recommendations for the season.

With personal trainer Matt

Roberts and mindfulness coach Camilla Sacre-Dallerup leading the line up, you’ll be sure to find some inspiration and motivation to help make a positive lifestyle change this autumn. After all, the season can bring with it a myriad of health complaints, many of which may point to an underlying deficiency, according to some studies (page 12). Eating healthily and colder weather might not tend to go hand-in-hand, but we’ve got some top tips to help you break an ‘all or nothing’ dieting pattern (page 11) and embrace a ‘greener’ approach to eating this autumn (page 8).

8. The veg pledge Join the meat-free movement 1O. ‘Am I missing out?’ The drawbacks of a vegetable aversion 11. All or nothing Break the patttern of dieting extremes 12. Body language Are you falling short nutritionally? 13. Bone of contention Steps to help prevent osteoporosis

Enjoy the issue.

14. Storm in a teacup The heath benefits of tea

Caroline Seekings

16. Your daily desk workout How to keep fit in the office

Editor

17. Autumn fitness Top tips from Matt Roberts

18. Eczema Causes and approaches to treatment 20. Cool & calm Unconventional ways to de-stress

22. You beauty Skincare products for the season

24. Intimate health The top four women’s health issues 26. Do you need a playcation? Plan a fun autumn getaway 28. Out & about Don’t stay indoors this autumn 29. Welcome home Simple steps to a healthier home

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Information in Health Magazine is not intended as a substitute for diagnosis, prescription and/or treatment by a Medical Professional. Opinions expressed in Health Magazine are not necessarily those of the publisher, and the magazine is in no way liable for any such opinions. Whilst every effort is made to ensure that the content of this publication is accurate, we cannot be held responsible for any inaccuracies. No advertisement, article or image may be reproduced without the written permission of the publishers.

The Team: Editor Caroline Seekings caroline@health-magazine.co.uk Tel: 07834 233346

Produced by:

Photography Richard Jones Photography www.richardjones-photography.com

LIFESTYLE

MAGAZINES

Get in touch: T: 07834 233346 E: caroline@lifestyle-magazines.co.uk www.lifestyle-magazines.co.uk

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Imagery www.istockphoto.com

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Meet the team Health Magazine Autumn 2017

Meet the COLUMNISTS

MATT ROBERTS

ANGELIQUE PANAGOS

As the UK’s leading personal trainer and best-selling fitness author; Matt Roberts presides over a multifaceted fitness and nutrition empire including 3 personal training centres, a series of internationally published fitness titles, TV programmes, fitness DVDs, intelligently designed, technologically advanced home exercise equipment and range of nutritional supplements. Matt has become the industry name for health and fitness, and is responsible for honing some of the most famous physiques in fashion, music, politics and industry, including Tom Ford, John Galliano, Trudi Styler, Michael McIntyre, Amanda Holden, The Saturdays and Mel C. He is also the health and fitness expert for a number of national and international media outlets, including BBC Radio 2, BBC Breakfast, Sky News and frequently writes and runs seasonal promotions for The Times, The Daily Mail and Telegraph. He is also makes weekly contributions to the consumer press, television and radio, alongside being a nutritional and fitness consultant to global brands.

Angelique Panagos is a writer, total foodie and health crusader with an immense passion for the healing power of food. Angelique is a nutritional therapist, and author of The Balance Plan, with her own successful West End practice. Angelique features in ITV’s Sugar Free Farm series one and has contributed to I Quit Sugar with Sarah Wilson and publications such as Women’s Health, Tatler, Cosmopolitan, InStyle and Rude Health.

http://www.mattroberts.co.uk/ www.facebook.com/mattrobertsPT/ www.instagram.com/mattrobertspt/ https://twitter.com/mattrobertsPT

Health Magazine Autumn 2017

Angelique completed her nutritional therapy training at the renowned Institute of Optimum Nutrition in London. She is registered and regulated by The British Association for Applied Nutrition and Nutritional Therapy (BANT) and is a member of the Complementary and Natural Healthcare Council (CNHC). In addition, Angelique is proud to be an Institute for Functional Medicine (IFM) AFMCP™ UK graduate. www.angeliquepanagos.com www.twitter.com/apnutrition www.intagram.com/angeliquepanagos

CAMILLA SACRE-DALLERUP Camilla Sacre-Dallerup Author, Life Coach and Mindful living expert. She is a NLP master practitioner coach, Certified hypnotherapist and founder of the coaching business www.Zenme.tv which is based in Los Angeles where Camilla runs her practice. She is also a motivational speaker and holds workshops in the UK and US. Before she started her Life coaching and motivational speaking business in the UK eight years ago, she spent over 25 years as a successful competitive athlete in the world of Ballroom dancing. Camilla was part of the original cast of Strictly Come Dancing and after winning the trophy in 2008 she left to focus on her wellbeing business. Her premis is that when the body and mind is in harmony, you are connected and can be the best version of yourself, enabling you to deal with everyday situations from a very comfortable place. www.zenme.tv www.twitter.com/camilladallerup www.instagram.com/camilladallerup

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Fight

With the arrival of autumn, it is not uncommon to feel constantly feeling tired and fatigued. Even your morning coffee might not quite be doing the trick anymore. The season is full of social events that can change your eating, drinking and sleeping habits. This change in routine along with the reduced daylight can drain your energy levels. Not to worry! We’ve asked a team of experts the best ways to fight fatigue this autumn. The importance of B Vitamins Eating a well-balanced diet that is rich in whole foods is essential for high energy levels. Dr Marilyn Glenville, the U.K’s leading Nutritionist and author of Natural Solutions for Dementia and Alzheimer’s (www.marilynglenville.com) says, “At its most basic level, the food you eat and drink is the fuel that your body and brain needs to function at its peak. Skimp on the quality of that fuel and you will pay the price with weight gain and low energy.” B vitamins play an important role in converting your food into energy for your body. Most B vitamins are found quite easily in fresh fruits and vegetables, wholegrains, meat and fish. Vitamin B12 however, is found only in animal foods, so if you’re a vegetarian or vegan, this could be the reason your energy levels are suffering. Nutritionist Cassandra Barns explains, “Vitamin B12 is one of the many nutrients we need for energy. Its roles include helping to build red blood cells that carry oxygen to our cells to make energy. In fact, it’s just as important as iron for this! Deficiency in vitamin B12 can be relatively common, firstly because it’s only found in animal foods, and secondly, some people may not absorb it very well from their food. For those lacking B12 for one of these reasons, taking a B12 supplement can be beneficial, if not essential, to keep their energy levels up.” Stay Hydrated You should be drinking 6 to 8 glasses of water everyday regardless of the temperature as your body requires water to function properly. With the increased climate during these summer months, dehydration can occur more frequently. Dr Marilyn Glenville mentions “Dehydration occurs when you lose more fluid than you take in and your body doesn’t have enough water and other fluids to carry out its normal functions. Inadequate intake of water during hot weather or exercise may deplete your body’s water stores.” Try not to think of drinking water as a chore, rather as an everyday habit. Strawberries, raspberries, cucumber, ginger and mint leaves are great additions to your water

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fatigue Simple steps to help boost your energy levels

bottle to break up the usual and familiar taste. Dr Marilyn Glenville also mentions, “Don’t wait until you get thirsty to drink. Also reduce your alcohol, tea and coffee intake as these are dehydrating.” Get that heart rate up When you’re feeling fatigued, exercise may be the last thing you feel like doing, but it can actually give you more energy! How come? Dr Marilyn Glenville explains, “Regular exercise is essential for keeping your energy levels up. Aim for at least 30 minutes of exercise, preferably in the fresh air so you get all the energy boosting power of daylight. Regular exercise releases feel good hormones and lowers stress hormones and encourages a good nights’ sleep so it is a fatigue fighting essential.” Dr Marilyn Glenville explains, “Not how but when you work out could be draining your energy. Do energy forming exercises such as running or aerobics in the morning and focus on milder activities later in the evening. Try a walk at the end of the day or a yoga session to calm your mind and stretch your muscles. If your daily exercise routine is exhausting adjust it because the aim of exercise is to boost your energy not drain it. Don’t go the other way, though and cut out exercise altogether as no exercise will trap you in a vicious cycle of tiredness.”

for sleeping. Try burning Lavender or Vanilla scented candles or oils before you go to bed as they are known as calming potent relaxers. Meditation is another great way to help de-stress your mind and body. If you’re someone that is still missing out on sleep and you are constantly struggling to get into a regular sleeping pattern, this could be because your body is lacking in magnesium. Cassandra explains, “Magnesium is another vital nutrient for converting food to energy. It helps to build the body’s main energy ‘currency’ known as ATP. It’s also another nutrient that may commonly be lacking in our diet. It’s found mainly in green leafy vegetables, seeds and nuts and whole grains, so people who eat little in the way of these whole plant foods can miss out. Strangely, although it helps make energy, magnesium doesn’t have a stimulating effect; in fact, it can help relax the muscles, help relieve symptoms of stress and aid sleep.”

‘Sleep really is so important for your health as it gives your body time to re-energise, recharge and repair’

A good night’s sleep Sleep really is so important for your health as it gives your body time to re-energise, re-charge and repair. How to make sure you get enough ZZz’s? Try to stick to your regular sleep routine as much as possible. Try avoiding all stimulants in the evening, including caffeinated softdrink and teas and coffee, as they will have the opposing effect of calming your body down. Make sure your bedroom is a calming, relaxing space that is ideal

Health Magazine Autumn 2017

I love autumn, the beautiful colours of the leaves on the tree, the new season’s foods that we can enjoy, and I find it’s a wonderful time of year to reflect on your health. But once the cooler days start drawing in, there’s nothing more tempting than curling up on the sofa with huge bowls of comfort food. Unfortunately for our waistlines, the autumn months are easy to pile on the pounds – we want to eat more, and might be drawn to the ‘wrong’ kinds of foods. However, it’s important to remember that this time of year should be about eating nourishing, and healing foods, and also listening to your body’s needs. This doesn’t give us free reign to go crazy and to devour apple pie and custard every day! Though apple pie is delicious, you don’t need to reach for sugars or processed carbs to feel satisfied and comforted. Instead, let’s work to care for your body, nurturing it with delicious, seasonal foods that are full of nutrients to keep you strong and fighting fit. After all, the body has to work a lot harder in the colder months! In other words, be kind to yourself, and don’t put too much pressure on you or your body – it needs nourishing more than ever. I love how each season presents a ripe new something which we can all enjoy in our kitchens. Not only do these ripe ‘somethings’ offer fresh inspiration, but they serve up nutrients aplenty. During autumn, try to focus on foods rich in vitamin C, vitamin A, Vitamin E and zinc to protect against cold and flu, and also sluggishness that brings with it the tendency to want to hibernate. Foods that are perfect during the cooler months include kale, which is high in iron, vitamin C, vitamin A, vitamin K and fibre, and also butternut squash, which is high in vitamin C and beta-carotene. Both go wonderfully with in salads, roasts, stews and stir-fry’s. As well as this, load up on immune-boosting meals, such as colourful salads, hearty soup and broths that are packed full of vegetables, protein and good fats. Focusing on complex carbs too (think stuffed sweet potatoes, or homemade curries with quinoa or brown rice recipes which you can find in my book The Balance Plan) will also help give you more even energy. These dishes are comforting and nurturing, without being unhealthy, and also satisfying enough that you won’t overdo it.

Fed up!

How to tackle seasonal comfort eating by Angelique Panagos www.angeliquepanagos.com

Angelique’s new book The Balance Plan is out now https://goo.gl/5VxLLT

If you are guilty of piling your plates too high, then make sure you eat regularly – three good meals a day, ideally with a portion of protein, good fats and vegetables at each, and only snacks in between if you really need them. You could also try sipping a homemade broth or vegetable soup before dinner to stop you from going too crazy. Be mindful, too, of why you want to eat – is it because you are emotional, or tired or are you really hungry? Do you really need that extra portion? Another tip I like to share with my clients is to try stewing a pick of seasonal, autumnal fruits such as Blackberries, Figs or plums. You can add a dollop of this to your morning porridge or breakfast, or enjoy with yoghurt at night for dessert. By adding cinnamon, you can also help to control blood sugar spikes. Here’s to fresh starts and healthy new seasons,

e u q i l e g n A 6

Health Magazine Autumn 2017

‘The body has to work a lot harder in the colder months, so be kind to yourself and don’t put too much pressure on you or your body – it needs nourishing more than ever’ www.health-magazine.co.uk

Almost half of Brits say they are too busy to cook vegetables, but what are our other excuses? We all know fruit and vegetables are a vital part of any healthy diet. Then why do only 17% of Brits eat their recommended five portions a day? Us Brits love a good excuse to be let off the hook, but when it’s affecting our health then we need to reevaluate how we eat. So lets debunk some of you’re favorite excuses and get fruit and veg firmly back on the menu! Too expensive With just about everything in life getting more and more expensive, it’s understandable that people want to save money where possible. Cutting out fruit and vegetables, however, is not the right way to save your pennies. Many people believe that ‘healthy food’ is a lot more expensive than ‘junk food’; well you’re not wrong there. If you’re going to fill your shopping basket with pre cut/ washed and out of season products then yes, you might be racking up quite a hefty price tag. But simple fruit and vegetables, used cost effectively will actually help you to save more pennies then quick fixes and fast food! Be thrifty, supermarkets are expensive! Head down to your local market (if possible) and you will be amazed the amount of good

quality, fresh vegetables you can buy for under £10.

at Instagram to see just how far cooking with vegetables has come.

Aim to buy/cook in bulk. Your freezer will become your new best friend. Whether you buy frozen or freeze freshly bought produce, the freezer makes bulk-buying vegetables easier and cheaper because you can keep them for a later date and minimize waste. A lot of people don’t know that frozen fruit and veg count towards their five a day.

Shona recommends clever salad dressings for jazzing up your vegetables and salads if you tend to find them bland, “White and red cabbage, kale and spinach all taste extra good if you serve with a little olive oil, butter or coconut butter stirred in with a small amount of ground sea salt, black pepper, caraway, basil, rosemary and a little squeeze of lemon or lime juice. Mustard, balsamic vinegar, tamari, sesame oil and other relishes are delicious. You can also crumble a little feta or goats cheese on top”.

Shona Wilkinson, Nutritionist at Superfooduk.com tells us “Soups are a fantastic way of using any odds and ends of vegetables in the fridge, especially those that are starting to look a bit limp and sad! Gently steam all vegetables, add lots of garlic, onions and herbs such as rosemary, caraway and thyme. Then blend in a food mixer or liquidiser. Serve hot or cold!” Too much effort If you struggle to fit enough fruit and veg into your diet through time constraints then your not alone. Almost half of Londoners questioned (47%) blame hectic work and long commutes for not having the time to cook a proper meal in the evening. If you find yourself guilty of this then there are several really easy ways to make sure you’re getting your fruit and veg fix! (**) If you’re looking for minimal effort, but maximum health benefits then juicing your fruit and vegetables may be the way forward. They taste horrible If you baulk at the thought of a soggy Brussels sprout, or a slimy mushroom then you’re not alone! When asked, almost one in ten people stated that they don’t eat vegetables because of childhood traumas regarding disgusting school dinners. A lot has changed since those days though. You only need to look

“Another great way to get a loads of vegetables into your diet are stir-fries! They are easy and fast to prepare. Just add coconut milk, tofu or fish/sea food and a Thai curry sauce”, says Shona. If you still haven’t been swayed to jump on the fruit and veg bandwagon, then it’s wise to look into suitable supplements to take because you will be missing out on heaps of great nutrients: The dynamic duo of supplements: Vitamin C is abundant in many vegetables, such as broccoli and kale. If you’re not including them in your diet then it’s almost impossible for you to be getting the right amount of Vitamin C. Marilyn Glenville saya ‘I suggest taking vitamin C in supplement form as an ascorbate, which is less acidic than the more common ascorbic acid. Take 500mg twice a day Vitamin C Support (£16.78 from www. naturalhealthpractice.com).” A good multivitamin contains the likes of vitamin A, calcium and zinc. Marilyn says “The food you consume contains an array of different nutrients and these nutrients work together in many different ways in your body so having a multivitamin and mineral will give a ‘bit of everything”.

green TEAM Join the

Do you often fail at five-a-day? If so, we’ve got the perfect solution to every excuse www.health-magazine.co.uk

Health Magazine Autumn 2017

The

veg

pledge From Meat Free Mondays to Vegetarian Festivals... the meatfree movement is certainly gaining momentum. But what’s in it for you, and how best to embrace a plant-based lifestyle?

Are you a veggie? Good news! Vegetarian diets are nearly twice as good at helping people lose weight than those containing meat, a recent study suggests. So if you’re looking for a weight loss plan, then it could be as simple as eliminating meat from your diet. However, it can be easy to miss out on some key vitamins and minerals that are commonly found in meat. With this in mind, we’ve asked our Nutritionists to tell what vitamins and minerals vegetarians might be missing in their diet and how to fix it: IRON A lack of iron is a common concern most people have when contemplating a vegetarian diet, as it is mainly found in meat. To make sure you don’t miss out on this crucial mineral, load your plate with vegetables that are packed with iron, such as spinach, broccoli and mushrooms! Nutritionist Cassandra Barns says, “Iron contributes to the metabolism of energy and contributes to the reduction of tiredness and fatigue. VITAMIN D Vitamin D is crucial to absorb calcium and promote bone growth. Dr Marilyn Glenville, the UK’s leading Nutrition-

Health Magazine Autumn 2017

ist and author of Natural solutions for Dementia and Alzheimer’s, (www.marilynglenville.com) tells us, “Natural food sources of vitamin D are few. It is found in oily fish and eggs, and other sources would include fortified foods such as margarines and breakfast cereals. The advice now from the Scientific Advisory Committee on Nutrition recommends that adults and children take vitamin D every day especially over the winter. When selecting a supplement containing vitamin D, choose one where the form of vitamin D is D3, such as NHP Vitamin D3 Support Spray (£10.97,www. naturalhealthpractice.com) PROTEIN When the majority of us think of protein, we usually think of meat, such as steak or chicken. A healthy diet should consist of roughly 46grams per day for the average woman and 56grams for the average man. For example, your average meat-eating woman would be looking at one serving of meat and half an egg to get her daily allowance. A vegetarian, looking for the same amount of daily protein would be looking to eat half an ounce of almonds and a portion of tofu. Quinoa, rice and beans are all good options too. However if you still find

yourself lacking then try protein powder. Nutritionist, Cassandra Barns says, “For vegetarians and especially vegans, those who have a low appetite, struggle to digest protein foods, or are on a weight loss diet, then a plant based protein powder can be a great option. They are easy to digest and (in the case of those trying to lose weight) can be kept low-calorie. They can be used to make smoothies or shakes, and also added to savory foods such as stews and soups.

B12 B12 is important for the health of your nervous system and protein metabolism. According to the Vegan Society* “B12 levels tend to be very low in plant foods, only specific fortified foods provide enough to meet the needs of vegans. These can include breakfast cereals (but avoid those with added sugar, for general health reasons) and fortified milk replacements, such as oat milk, coconut milk and almond milk”.

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Could going veggie save you a fortune?

Average household spends £50K on meat and fish in lifetime…and £16,300 on veg The average household spends £50,000 on meat and fish over the course of a lifetime, but just £16,300 on fresh vegetables, suggesting going vegetarian could be a considerable moneysaver.

Under The Lime Tree Spa B&B The Cool Place to B & Be!™ For a truly memorable experience take a break at Under The Lime Tree spa B&B set in 25 acres of beautiful French countryside with stunning views. Specialising in your complete relaxation in body, mind, and spirit, we offer massage treatments & digital photography courses as well as Nikki’s renowned nutritious & delicious Veggie & Vegan meals. Cooking from her own published recipe books, you’ll feel nourished, restored and revitalised after your stay in our eclectic range of accommodation. There’s something for everyone here at UTLT and we look forward to looking after you. Please see our web site for further details. Under The Lime Tree Spa B&B Fontfaix le Haut 16260 Cellefrouin Charente France Telephone: +33 (0)545 84 91 79 Web: www.underthelimetree.com Email: nikki@underthelimetree.com

The figures, from financial planner Tilney’s Cost of Tomorrow report, show that we spend £8,400 on fish products in our lifetime and £41,600 on meat. Together, this amounts more than three times our total spend on fresh vegetables, of which the biggest expense is potatoes, with the average household spending £2,800 on spuds in a lifetime. The biggest meat and fish spenders are 50-64-yearolds, who spend around £950 a year on both, while under-30s spend a much lower £600 a year. The near-retiree age group also spend the most on fresh vegetables, at approximately £300 a year. According to the report, the average households also spend £11,000 on fresh fruit in a lifetime and £3,900 on other fruit and nut-based products.

An avocado a day... Light, fresh salads are perfect warm weather food but in An Avocado a Day and Salad Days, you’ll find plenty of delicious yearround options – plus breakfast suggestions! The books are packed with ingenious ideas to help you get your 5 (or 10) a day. From perfectfor-Instagram Avocado Waffles to Charred Onion and Balsamic Cherries with Mustard Greens – not to mention the stunning photography – these books make for mouth-watering reading, and with recipes that use store cupboard ingredients and easy-to-source fruit and veg, they’re easily tackled in home kitchens. An Avocado a Day and Salad Days will add some creativity to day-to-day cooking this summer and beyond. www.penguinrandomhouse.com

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Health Magazine Autumn 2017

‘I hate greens! Am I missing out?’ GP Dr Laura Quinton explains why we should all be trying to meet our quota for leafy veggies

Dark green leafy veggies contain nutrients such as Isothyocyanates, that can reduce the risk of certain types of cancers. Evidence is emerging that these nutrients can help in colon, breast, bladder, ovary and prostate cancer. These natural nutrients also help our detoxification process in the liver, helping Dr Laura Quinton us to eliminate toxins and waste products safely. This can help reduce chronic inflammation and oxidative stress which are factors involved in the development of chronic disease such as Diabetes and Arthritis. Greens also contain fibre which helps regulate blood sugar and protect our bowels and digestive system. Fibre can also help reduce blood cholesterol. Kale and other forms of cruciferous veggies such as broccoli, Brussel sprouts, bok choy, rocket and cabbage all help to keep us healthy. If you can incorporate a portion of greens into your diet 4 or 5 times a week you will be doing yourself a lot of good. If you are not used to eating greens then I would advise starting slowly. Some people may find that increasing fibre in the diet too quickly can make them produce a lot of gas and feel uncomfortable. Increase amounts as your body adapts. GP Dr Laura Quinton is studying Nutritional Therapy at CNM (College of Naturopathic Medicine) which offers training in a range of natural health therapies. www.naturopathy-uk.com

Health Magazine Autumn 2017

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E R O M O N all or nothing diets!

We start off, full of hope that this time will be different, but within a few days the biscuit tin is beckoning and we have slipped up on our new regime. We then think ‘what the hell – may as well have the whole packet of biscuits now….and that chocolate bar has been calling to me all week…..and now that I’ve really blown my diet I’ll just grab a big takeaway for dinner and then start again next Monday.’ Before you know it you have eaten more calories in your post-diet blow out than you saved by the few days of dieting in the first place. No wonder our weight is more likely to go up, rather than down, when we go for that dieting approach.

scrap the scales

If all you are aiming for is weight loss, then the second you slip up on the ‘diet’ you will feel a failure. Give yourself more varied goals

So, we need to ditch that all-or-nothing mentality…. here’s how. Don’t set yourself up for it in the first place. Starting a new regime from a position of negativity (I’m feeling fat and unhealthy – I must lose that weight), is bound to fail – you need a positive mindset to make healthier choices. So

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Are you caught in a pattern of dieting extremes? If so, it’s time to break the cycle... prepare yourself by spending a week or so ditching the junk in favour of nutrient-rich food, get plenty of sleep and get out in the fresh air for some brisk walks. Then your mind will be in a better state to help you. Set your goals low, not high. Don’t aim for a crazy diet, that you know will be a struggle to keep to or an unrealistic amount of weight-loss. Instead, choose a healthy but filling eating plan that you can keep up without feeling hungry and deprived and aim for a gentle amount of weight loss, 1-2lbs a week. It’s better to reach your goal more slowly than never to reach it at all!! Don’t let weight be your only goal. If all you are aiming for is weight loss, then the second you slip up on the ‘diet’ you will feel a failure. Give yourself more varied goals. Aim to be more toned, fitter, generally healthier too – then even if you slip up on the eating front you know you haven’t ‘failed’ completely as you’ve still managed a brisk walk, or had your ‘5-a-day’. Remember that willpower is doomed to failure – it lets us down when we are tired, stressed and hungry. So, don’t try to fight it. Instead of a new ‘diet’ that needs willpower to keep to, just make one or two small changes that, if repeated, will become habits and therefore subconscious, requiring no willpower. Then, make a few more. And if you do slip up

Ignore it. No-one, however slim they are, behaves like an angel all the time. Why think you are any different?! Adopt the 80:20 rule – if you aim to eat healthier for 80% of the time, then you can easily allow yourself a bit of 20% leeway. Once you know it isn’t a sin, you can carry on with your 80% without feeling like a failure. Be kind to yourself. You are doing the best you can, often struggling against work deadlines, sleepless nights, maybe juggling kids – you’re not superman o r wonderwoman. Losing weight is just one part of a busy life – don’t let it become an obsession. If today is too hard, just cut yourself a bit of slack, relax a little on the regime and pick it up again tomorrow. Remember the fable of the tortoise and the hare – the tortoise wins in the end. Learn from it.There will be a reason why you ‘slipped up’. What was it? As any yo-yo dieter will tell you, these slip-ups just keep on happening. So spend some time working out what went wrong, and why. If you want to escape the misery of yo-yo-dieting, you have to understand why you are overeating and address that instead. So, don’t see a slip-up as a failure, see it as an learning opportunity that takes you one step closer to ditching the dieting mentality for good. If you want to lose weight and keep it off for good, the all-or-nothing approach just won’t work. www.vavistalife.com

Health Magazine Autumn 2017

BODY

LANGUAGE Experts have revealed the everyday symptoms which could show you have a vitamin or mineral deficiency, including cracked lips, headaches – and bad breath. Persistent dandruff, itchy or dry skin, low mood and even stress could also be signs you need more of a certain vitamin or mineral in your diet. Other issues which could point to a deficiency include thinning hair, a low libido, white spots on your nails and tiredness. The findings come after a survey by Healthspan to launch its new magnesium range, found 44 per cent of Brits admit they have no idea about the different vitamins and minerals they should be consuming. Of the 2,000 adults polled, almost six in ten admit they are clueless about the signs which could show they are

Health Magazine Autumn 2017

Many everyday symptoms and health problems have links to nutritional deficiencies. But do you know how to read the signs?

suffering from a mineral deficiency. Worryingly, almost half of Brits are unaware that taking medications, antibiotics and even drinking tea and coffee can all affect how you absorb vitamins and minerals. Healthspan’s head of nutrition Rob Hobson said: “Many of these symptoms are things people put up with every day, thinking they are just par for the course. “But often, they could be a sign that you are suffering a vitamin or mineral deficiency and simply eating foods which contain the item you are lacking could ease your symptoms. “For example, a headache could be an indicator that you need more magnesium, vitamin B12 and B6 – something you can get from eating pumpkin seeds, prunes, banana or fortified soy milk. The research found 36 per cent of

people have made a conscious effort to boost their intake of certain vitamins and minerals because they felt they were lacking in them, while 28 per cent have even sought professional help. It also emerged 41 per cent of Brits are currently taking a supplement, with 68 per cent of those saying they do so to improve their health. Healthspan’s Dr Sarah Brewer added: “An estimated forty per cent of UK adults take at least one dietary supplement, whether vitamins, minerals, fish oils, glucosamine, isoflavones or herbal remedies. “In fact, the popularity of complementary medicine has now increased to the extent that 30% of people use them at the same time as conventional medications. www.healthspan.co.uk

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Bone contention of

Ahead of World Osteoporosis Day, what should we be doing to help take better care of our bone health?

The skeleton may very well be the most underappreciated part of the human body – it is hidden, and largely ignored. That is, until a painful, debilitating and often life-changing fracture occurs due to osteoporosis. Someone with osteoporosis can suffer a broken bone after a mere slip on the pavement from standing height, or a bump or sudden movement. Marking World Osteoporosis Day on October 20th, the International Osteoporosis Foundation (IOF) and its 240 national societies worldwide are calling on the general public to ‘Love Your Bones – Protect your future’. Greater public awareness of the disease is needed for the simple reason that osteoporosis is a condition which, despite being very common among older adults, has no apparent symptoms until a fracture occurs. In the UK, fractures due to osteoporosis affect as many as one in two women and one in five men over the age of 50.

Professor Cyrus Cooper, president of IOF, warns of the potential dangers of osteoporosis: “Many people don’t realize that fragility fractures often have very serious repercussions. Hip fractures, which largely affect seniors, are life-threatening, and result in a profound loss of function and independence – 33% percent become dependent or require nursing home care in the year following the fracture.” No matter what your age, a bone-healthy lifestyle will help support good bone health. Adequate intake of dietary calcium, protein and other nutrients, sufficient vitamin D from safe sun exposure, as well as regular weightbearing and muscle-strengthening exercise are several key pillars of prevention.

one broken bone – in women, often a wrist fracture – you should request a bone health assessment. Among other factors known to increase osteoporosis risk are a family history of osteoporosis, early menopause, use of corticosteroid tablets for more than three consecutive months and certain disorders such as digestive diseases or rheumatoid arthritis. To learn more, take the IOF One-Minute Osteoporosis Risk Test at www.iofbonehealth.org. In the UK, the National Osteoporosis Society (NOS), provides a wealth of information and support at www.nof.org.

Unfortunately, too many men and women remain unaware that they have individual risk factors which place them at heightened risk of fragility fractures. If you are over 50 and have suffered

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Above: Normal bone vs, osteoporosis

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Health Magazine Autumn 2017

IN A

TEACUP RESEARCH CONTINUES TO REAFFIRM THE HEALTH BENEFITS OF TEA Tea in all its forms remains Britain’s favourite drink. While we enjoy it, it is also great news for our wellbeing and published evidence continues to show the many health benefits packed into a cup of tea. The following news round up from the Tea Advisory panel (TAP) takes a look at the latest, emerging evidence.

The cold weather can make a lovely cup of tea all the more tempting... but are there any health benefits to the nation’s favourite beverage, and is it possible to have too much of a good thing?

Black tea can decrease blood glucose after sugar consumption Blood glucose control following a meal (post-prandial) is important for the prevention of diabetes. New research shows black tea consumption may improve blood glucose control. Commenting on the research, Dr Tim Bond from the Tea Advisory Panel (TAP) notes: “This new study looked at the effect of black tea consumption on post-prandial blood glucose and insulin response following sugar consumption in normal and prediabetic subjects.2 In summary, the resulting data revealed that black tea consumption may improve blood glucose control following a meal. This may be due to black tea’s major bioactive compounds, the polyphenols. Ageing and cognitive function Emerging research suggests a benefit of tea in ageing and mental function. Two new laboratory studies indicate that the antioxidative impact of tea, likely due to its content of polyphenols, could have a beneficial effect on cognitive function following stroke and be beneficial in ageing.

Health Magazine Autumn 2017

DID YOU KNOW? Currently, the average household spends £1,475 on tea over a lifetime www.tilney.co.uk

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Tea consumption and cancer Green tea intake has been associated with reduced risk of several types of cancer. Commenting on the research, Dr Catherine Hood from the Tea Advisory Panel notes: “A new prospective study from Japan suggests that green tea may be associated with reduced risk of prostate cancer. The incidence of prostate cancer is much lower in Asia than in Western populations and green tea may be one of the lifestyle factors that influences risk.

TEA LOVE

“Using data from the Japan Public Health Center-based Prospective Study, this new research evaluated various lifestyle risk factors for prostate cancer among Japanese men. The results show that isoflavones and green tea intake in the typical Japanese diet may decrease the risk of localized and advanced prostate cancers and that abstinence from alcohol and tobacco might also be important factors in the prevention of advanced prostate cancer. “ In summary Dr Tim Bond notes: “Tea is the second most commonly consumed beverage in the world after water. As a result, these latest study findings together with many other published studies continue to suggest that Britain’s’ favorite beverage is good for our health including our bones, heart, vascular system and skin to name just a few health and wellbeing benefits, whatever your age.” www.teaadvisorypanel.com

CAFFEINE: THE HIGHS AND LOWS Five reasons to quit caffeine… and five reasons not to! 1. It can be bad for your heart Some studies show it can reduce blood flow in your coronary arteries when you need it most – during exercise – as well as cause palpitations or irregular heartbeat and may possibly increase your blood pressure over time.(3) 2. It disturbs your sleep People who drink more than three cups of coffee per day are scientifically proven to have less than restful sleep. One study showed a difference of 79 minutes sleep between drinkers of caffeinated vs decaffeinated drinks. If you struggle to get to sleep then caffeine should definitely be a no-go. It takes about 5 hours to clear from our system – so drinking coffee after lunch-time is worth avoiding. (4) 3. It is often linked with sugar Even if we don’t add sugar to our coffee, we are often tempted to accompany it with a biscuit, cake or a breakfast muffin – particularly when encouraged to do so by high street chains. In addition there can be 11 teaspoons of sugar in some varieties of coffee – our total

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recommended daily intake. The calorie count of these specialist coffees can be huge too so not good if you are watching your weight. 4. It’s bad for your mood Caffeine increases catecholamines such as adrenaline – known as the “fight or flight” hormone. No surprise then that caffeine can make you tense and jittery in high quantities. 5. It can impact your fertility Drinking more than five cups of coffee a day – the equivalent of about 500mg of caffeine – is linked with lower fertility. If you’re trying to get pregnant, it’s certainly worth cutting down, and once you are pregnant you’ll want to quit caffeine altogether or certainly cut back to less than 200mg per day as it may increase the risk of birth defects or reduce fetal growth. However, on the plus side… 1. It can improve sports performance Drinking a caffeinated drink before sport is associated with improved endurance and other sporting measures. It seems that caffeine increases heart rate but reduces the pain felt during exertion, encouraging us to push it that bit further 2. It can increase mental alertness Studies performed on people in stressful conditions showed improved concentration, learning and reaction

Twinings chocolate coconut indulgence green tea www.twinings.co.uk

time after 200mg caffeine (9). In addition, there is some evidence that it can delay onset of Alzheimer’s disease. 3. It may reduce the risk of some diseases Drinking coffee, though apparently of both caffeinated and decaffeinated types, is associated with a reduced risk of type 2 diabetes. It is also associated with a reduced risk of some types of cancer. Coffee adds high levels of antioxidants to our diet (up to to 64% in one study). Antioxidants protect us against various diseases, which may explain some of these benefits. 4. It may protect the liver Fatty liver disease is becoming an increasing problem due to the combination of alcohol and obesity. Excess fat in the liver can cause inflammation and lead to cirrhosis. Some studies show that caffeine intake may be associated with a lower risk of fatty liver. 5. Caffeine cheers us up Even just the smell of coffee can make us feel better and drinking it too is related to lower rates of depression.(12,13) Not to mention the social element of relaxing with friends over a cuppa.

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Health Magazine Autumn 2017

THE DAILY DESK WORKOUT According to findings published in the Lancet medical journal, inactivity now causes up to five million deaths a year, which is the same as smoking. Those who sit for at least eight hours a day and don’t engage in any physical exercise also have a mortality rate of 9.9 per cent. And despite UK guidelines suggesting Brits should exercise for at least 30 minutes a day, only half of women and a third of men actually meet the requirements. Office furniture suppliers Furniture at Work have teamed up with yoga teacher Samantha Shaw to create an ‘office yoga’ programme.

A Tai Chi master has created a series of movements specifically to aid office workers’ wellbeing, as demand for the martial art increases in workplaces.

To avoid ribbing from colleagues, the stretches and positions are so subtle that workers can strike a pose without colleagues even knowing they are doing a yoga workout.

Originally created as a form of martial arts, Tai Chi is now used across the world to stretch, relieve physical tension and combat stress levels. Ideal for the office, this gentle form of exercise can be done at your work station or in a quiet corner to re-energise your work efforts. Combining smooth flowing movements with grounding breathing exercises can make a huge difference to your productivity. They are designed to be done in just five minutes at the desk chair.

The five-minute drill includes aptly titled beginners’ stretches such as ‘The Lengthy Meeting’, ‘Morning Coffee’ and ‘The Office Gossip’, all of which take place in the office chair. The video also features more advance exercises – which MAY get noticed in the middle of a busy office. These include the ‘Office Desks’, ‘The Bank Holiday Monday’ and ‘The Coat Rack’, all of which require office workers to leave the comfort of their desk and test their flexibility to the limit. To see the video visit https://www.youtube.com/watch?v=8Q4kBZwt2xU www.furniture-work.co.uk

Health Magazine Autumn 2017

Betty Sutherland from North Yorkshire, who runs UK Tai Chi and has more than 20 years’ experience in the art, teamed up with office supplier Staples to develop a series of movements to help aches and pains that are all too common when working at a desk for hours at a time. The exercises have been captured in a helpful video, that can be found here https://www.staples.co.uk/knowledge-centre/features/ workplace-tai-chi.html

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AUTUMN

FITNESS

Top tips from the UK’s leading Personal Trainer and fitness author Matt Roberts

Moving into the autumn months often has a “back to business” feel to it and this is the attitude I like to encourage people to apply when it comes to their nutrition and exercise. Here are my top 3 lifestyle tips for this time of year –

1. Get a new goal – during the spring and summer months most people will have had a “beach body” or fat loss focus to their training and diet. Now that we are all back from our holidays it might be a while before most of us are stripping down to our speedo’s again, so it’s a good time to shift our attention towards something different. For example, if running a marathon has always been something you wanted to achieve, now is the time to start laying down some solid foundations for a spring event. If you love to ski then autumn is a good time to start thinking about building in some sport specific exercises into your routine. Whatever you choose, give your motivation a boost by chasing a new goal.

2. Eat seasonal fruits and vegetables – we all

know how important it is to eat lots of colourful fruits and vegetables and the autumn is a great time of year for lots of household favourites. Eating in line with the seasons is also a fantastic way to maximise the nutrient density of your food as things are grown and harvested at the times nature intended. Look out for fruits like figs, pears, blackberries and clementine’s, and vegetables like swede, parsnips, Brussel sprouts and radishes. Additionally, you can look to add flavour to your meals with seasonal herbs like fresh basil, sage, chives and flat leave parsley.

3. Get outside while you still can! – Even though the seasons are shifting it’s still a great time of year to be outside. From an exercise perspective, the temperature tends to be more suitable i.e. not too cold and not too hot and the days are still long enough to squeeze in a workout before or after working hours. From a lifestyle perspective, being outside is a great way to de-stress plus you have the bonus of the amazing colours that autumn brings. On top of all this, you also stand to get a good hit of vitamin D from the last of the sunshine, something that becomes increasingly more difficult as the winter sets in.

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Health Magazine Autumn 2017

Natural remedies for the skin and body including Eczema, Psoriasis, Chicken Pox, Nappy Rash, Teenage Spots, Acne, Nits and much more... For further advice and information: please contact emma@magic-cream.co.uk 01962 776918 / 07702 309688 www.magic-cream.co.uk

ECZEMA A closer look at the potential causes and

approaches to treating this common skin complaint Eczema affects many children but also a surprising number of adults too, alongside conditions such as Psoriasis and dry skin. To get to the bottom of skin problems, bear in mind that the skin is one of the body’s natural dumping grounds, so skin conditions are very often a sign of the body trying to get rid of something. This could be dietrelated, an allergic response or another substance the body wants to eliminate. Once you’ve worked out the problem, you’re well on the way to recovery. In the meantime, what do you do about the symptoms - the itching and irritation, the rashes and redness, sometimes even raw skin? If, like many people, you’re reluctant to use a steroid cream, why not look at some natural alternatives? Aromatherapy ticks all the boxes for skin problems. It uses the natural properties of plant essential oils to sooth, heal and repair the skin. These essential oils reduce itching and irritation, their natural antiseptic properties help prevent infection, and very often they will completely clear a condition. The big two for skin problems are Lavender and Chamomile and together work really well at treating many everyday skin complaints. For this reason, I use them in my Magic Cream (suitable for all ages including young babies and those with sensitive skin). Magic Cream can be used on eczema, dry skin, dermatitis, psoriasis, spots, acne, boils, ulcers, cuts, insect bites, stings, burns, rashes, nappy rash, prickly heat, sunburn, chicken pox, shingles, athlete’s foot, arthritis, aches and pains, sprains and strains. For further information or advice on natural remedies for skin problems, please contact Emma on 01962 776918, 07702 309688, by email to emma@magic-cream.co.uk or visit www.magic-cream.co.uk

Health Magazine Autumn 2017

Softly, softly Hard water is supplied to over 60% of homes in UK, and there is substantial research and evidence showing a connection between hard water and eczema, especially in young children and babies who are up to 87% more likely to have eczema when living in a hard water area. Hard water contains dissolved minerals such as calcium and magnesium. When used with soaps and detergents, this leaves a skin residue which blocks pores traps oil, leading to irritation, dryness, blemishes and itching. Soft water may, therefore, we a worthwhile approach to treatment. For example, the ORB SPA Vibra Soft has built in soft water technology that prevents minerals from building up and removes hard minerals, increasing the solubility of water. This results in a better and healthier showering experience for skin condition sufferers. www.orb-spa.com Research: https://www.i-gp.uk

Oil right! Omega 3 fatty acids have been proven to be useful in the prevention and relief of eczema symptoms. The most obvious solution of taking fish oil is, however, not always easy to stomach. YourZooki uses newly discovered encapsulation technology to not just hide the fishy taste and smell of Omega-3’s DHA & EPA, but turn it into a tropical, smooth and creamy emulsion. www.yourzooki.com

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A nutritional approach to eczema prevention by Angelique Panagos www.angeliquepanagos.com

If you’ve ever suffered from eczema, then you will know only too well just how awful it can be. Eczema is a chronic inflammatory skin disorder that manifests in a host of symptoms. From the typical itching and flakiness to red, angry flare-ups and sensitive skin, it can be debilitating for some - and it affects more people than we realise! In fact, it’s thought that 1 in 12 of us adults suffers with eczema to some degree, while children can suffer even more! The difficulty is, we all suffer with eczema for different reasons - what triggers it for one person will often be different to another. Often, eczema will be treated with steroids and creams, or perhaps an emollient. However, there are other ways and options out there, so don’t despair. We know that eczema can be caused by reduced skin barrier function and from immune dysfunction, making some easy, simple changes to your lifestyle, such as with diet, could see a huge difference! Here are my top five tips on dealing with eczema, naturally. 1) Eat Healing Foods More and more, people are starting to relate our gut health to a variety of conditions - and eczema is one of them! To try to eliminate your eczema once and for all, or to manage the symptoms, try to eat an array of healing foods that are great for your gut. Feed your tum with prebiotics, including leeks, bananas, artichoke, onions and garlic, and probiotics such as kimchi, kefir and sauerkraut. You could also consider a probiotic supplement to help that good bacteria thrive. 2) Eliminate Allergens Allergens can often be a trigger for those who suffer with eczema, so try to ditch any potential allergens from your diet. Foods such as dairy, wheat and sugars can all cause reactions, so reach for less trigger-happy alternatives - nut or oat milks, brown rice pasta or quinoa, and food free of sugars. It also helps to ditch any processed foods and ingredients, so start cooking from scratch! Other common triggers are caffeine

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(chocolate, c o f f e e and tea), beef, citrus fruits, eggs, alcohol, tomatoes and peanuts. 3) Understand Your Triggers To really get one step ahead of your eczema, try to work out what triggers it in the first place. Is it stress, allergies or perhaps an infection? By understanding what causes your eczema to flare-up, you can treat it much better. For example, scheduling in some ‘me’ time each day - it’s not a luxury, but a necessity! I discuss this in detail in my book The Balance Plan. 4) Enjoy Healthy Fats As we now know, fats - the right kind of fats, at least! - are good for us and our bodies. Healthy fats, such as those found in oily fish, are fantastic for our skin, and can even provide some much-needed moisture. Foods rich in omega-3, such as flaxseed and salmon, can help to reduce inflammation in your body, while medium chain fatty acids, like those found in coconut oil, can help to heal the gut, and also contain lauric acid, which supports the immune system. Speaking of coconut oil, this little wonder is brilliant to apply topically to eczema-inflamed skin, too!

EXPERT CORNER Dr Teixeira, Consultant Dermatologist at London Dermatology Clinic, gives her views the potential cause of eczema There is not a single cause of eczema; many different factors seem to play a role. One of the main factors is an inherited abnormality of a protein present in the skin, called laggrin. This protein is very important to make the skin strong and resistant to irritants and infectious organisms. Patients with eczema, therefore, have in their DNA a defect that will make their skin very delicate, and although later in childhood and adolescence the skin will be tougher, it will always be more sensitive than other people’s, because their DNA won’t change. If bacteria, particularly Staphylococcus, infect the skin, the eczema may tend to take a turn for the worse. www.london-dermatology-clinic.com

5) Gelatine-Rich Foods Not only is gelatine kind to our tums and gut, but it’s also wonderful for the skin, too. My favourite way of getting plenty of gelatine is by brewing a delicious, comforting bone broth, ideally from organically-reared or grass-fed meat. You can also buy powdered gelatine, which you can use in creating you own treats and snacks at home!

Health Magazine Autumn 2017

Cool& calm Discover some unconventional ways to destress this autumn

Tidy home, tidy mind

than ever before, so it’s important to take some time to relax and calm down, particularly after a long day.

By Gemma Francis

‘’While reading and listening to music are well-known stress relievers, it seems the old adage ‘tidy home, tidy mind’, also rings true.

The average adult spends two hours and 11 minutes EVERY DAY feeling stressed – the equivalent of five-and-ahalf years over the course of a lifetime, a study has found. Researchers found heavy work-loads, financial worries, health problems and family dramas means the average adult spends the equivalent of more than 15 hours a week feeling under pressure. But as well as going for a walk, having a glass of wine and watching a film to relive stress, more than half turn to cleaning to calm them down. And the relaxation kicks in after just 13 minutes of tidying. And six in ten of the 2,000 adults polled by household cleaning experts Kärcher, claim that having a clean and tidy house instantly makes them feel calmer and less stressed. More than three in ten Brits even clean as soon as they get home to unwind, with 34 per cent even admitting to cleaning things which didn’t need it just because they were feeling stressed. Jack Sweeney, from Kärcher UK said: ‘’Our lives are becoming more stressful

Health Magazine Autumn 2017

“Not only does cleaning your home leave you feeling satisfied and house proud, but being able to sit down in a tidy room is often relaxing in itself.” The tell-tale signs of stress, according to respondents polled by OnePoll.com, were found to be snapping more than usual at friends, family or colleagues, followed by general irritability and feelings of being overwhelmed. It also emerged that the relationship between cleanliness and calmness often runs deeper with four in ten saying that a dirty home was often the cause of their stress in the first place. And over two thirds of Brits who clean their home say the feeling of productivity associated with it helps to alleviate their stress. Washing up was found to be the most common chore to do when stressed, followed by vacuuming and doing the laundry, with cleaning the bathroom and toilet even listed among the most common stress-relieving chores.

Leaf your stresses behind! First there was yoga, then there was sushi - trends that originated from the East are now considered mainstream. Now another big Eastern trend is set to take Britain by storm; the art of Forest Bathing. Forest Holidays will be introducing Forest Bathing at their Hampshire and Norfolk locations from September 2017, with more locations across the UK to follow. The premise is simple and profound: by spending time actively engaging with nature, we reconnect to our relationship with the natural world and can gain both mental and physical rejuvenation. Leave all devices behind. Go to a forest. Walk slowly. Breathe. Open all your senses. This is the healing way as it is known in Japan. Forest Bathing - the medicine of simply being in the forest – has become a cornerstone of preventative healthcare in Japan, where millions spent on research and a quarter of the population regularly visit one of 48 officially designated Forest Therapy bases. For £30 for a full 3 hours, you can expect to experience a relaxing forest trail with your Forest Therapy Guide. Forest Bathing sessions will start in September 2017 and are bookable online www.forestholidays.co.uk/ things-to-do/forest-bathing

www.karcher.co.uk.

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Anxiety could be reduced through household pets Animals have a long history of supporting vulnerable members of society, from Guide Dogs for the Blind to Medical Detection Dogs. But it’s not just people with sight problems or life-threatening health conditions that can benefit from owning a pet. A recent study by the Centre for Agriculture and Biosciences International revealed that pet ownership could save the NHS up to £2.45billion a year through reducing the number of visits to a doctor, taking into account the influence of pet ownership on human mental and physical health, illness prevention and wellbeing.

How to handle your health in times for stress According to the Mental Health FoundatioN, 13.3 million working days are lost per year due to stress, depression and anxiety in the UK, Nutritionist Cassandra Barns and Dr Marilyn Glenville PHD, one of the UK’s leading Nutritionists, (www.marilynglenville. co.uk) discuss how we can look after ourselves and put our health first in times of stress… Have a laugh Believe it or not, there is truth to the phrase ‘laughter is the best medicine.’ Marilyn explains, “Having a laugh is one of the best remedies for stress – it triggers healthy changes in our body. Many studies show that laughter boosts our energy, decreases stress hormones, improves immunity and diminishes pain. Laughter triggers the release of endorphins, the natural feel-good chemicals that make us happier and relaxed.” Eat Smart When we experience stressful situations in our lives whether it be at work or at home, we can develop a tendency to skip meals or reach for sugary, comfort food. However, at these times it can be more important than ever to make sure we take care of ourselves and eat the right foods. Keep it small Marilyn explains, “Balancing blood sugar is essential in lowering stress because the crashes in sugar levels which happen through the day (due to go long periods without food and not eating the right foods) stimulates the stress hormones, adrenaline and cortisol to be released. So ensure you have a small meal every 2-3 hours that contains protein (eat breakfast, lunch and dinner plus a snack mid morning and one mid afternoon). For example, a hard-boiled egg, 10-12 almonds, a small can of tuna and brown rice. This will help in stopping those roller-coaster highs and cravings for sweet foods. Ditch the caffeine “There’s no denying that caffeine can give you a boost of energy. But caffeine actually has a stress-like effect on the body, including raising your levels of stress hormones such as adrenaline. This means that if you’re already stressed or anxious, it can make things worse. So cutting down will likely be helpful. B happy! Making sure your supplement savvy can help get your smile shining. Marilyn explains, “Certain nutrients can be very helpful in reducing stress levels, such as B vitamins, especially B5 for stress relief and energy, chromium for blood sugar balance, L-theanine for reducing anxiety and finally Siberian Ginseng, which acts as a tonic to the adrenal glands. Get Active

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The Mental Health Foundation has reported that stroking, sitting next to or playing with a pet relaxes and calms the mind, helping to give pet owners some much needed ‘me time’ to improve their mood and overall health. Society is recognising the increasingly important role that pets play in our lives. Some businesses encourage their workers to bring their dogs to into the workplace, including literary agency Dunlop and Nestlé <http://www.nestle.co.uk/media/pressreleases/Pets-at-Work>, with one employer claiming that having a dog in the office doesn’t just keep her happy, it keeps her sane. https://www.axappphealthcare.co.uk If you feel like you can’t escape from your mounting worries, it might be worth lacing up and leaving the house for a 20-minute run? If you choose to get active here are Cassandra’s tips, “Getting the balance right is important when it comes to exercise. Exercise stimulates release of endorphins, which make us feel happy and relaxed afterwards. Getting enough exercise can also help us sleep better, which then helps us to cope with stress. However, if you’re very stressed, take care with the types and duration of exercise you choose. It may be best to avoid endurance exercise such as long-distance running, or very high intensity exercise such as spinning classes – unless these involve short intervals of high intensity with longer periods of rest. Intense exercise can have a negative effect of raising your levels of stress hormones and making you more anxious, stressed and tired. Snuggle Up Another element that can elude us when we’re stressed but is immensely important for our health is sleep. Cassandra explains, “A good night’s sleep can be a great stress-reliever. Unfortunately, of course, sleeping well can be easier said than done when you’re already stressed or anxious. Do what you can to get to bed early enough to get seven to eight hours’ sleep, make sure your bedroom is a calming environment, and set up a good wind-down routine in the evening, such as taking a warm bath. Take control One of the most common feelings associated with stress is lack of control, and sometimes even that stress is managing you rather than you having any control over it. Often, even the smallest exercise like sitting down and making a list of your priorities, and how you can manage them, can help clear your mind. Marilyn reminds us, “If you feel the symptoms of stress coming on, learn to get your priorities right. There is nothing in your life right now more important than your health. Learn to say no if you feel that you have taken on too much. Being assertive is invigorating and empowering. It also helps to make lists of what is or is not a priority and to tackle the priority tasks first. This will help give you a sense of control over your life.”

Health Magazine Autumn 2017

YOU BEAUTY Help nourish and protect your skin this autumn

Clarins Blue Orchid Face Treatment Oil (30 ml £33) is an effective way to help quench dehydrated skin, and made from 100% pure plant extracts. A little goes a long way with this high quality, luxurious oil. www.clarins.co.uk

Burt’s Bees’ Radiance Day Cream moisturiser that’s specially formulated pollen, wild cherry bark extract and extracts to help maintain moisture blemishes. £19.99 www.burtsbees.co.uk

Health Magazine Autumn 2017

is a natural face with royal jelly,bee botanical oils and levels and calm

This 100% natual jojoba oil is a multi-purpose product which helps with daily changes to the skin, hair, nails, lips and hands. in the colder autumn months, it may be useful in protecting against drying, stretch marks and dermatitis. 100% Natural Australian Jojoba (30ml £12.99, 85ml £19.99) available from Holland & Barrett http://www.oneway2naturalhealth.com

Weleda Skin Food contains extracts of viola tricolor, calendula and chamomile, and can help to relieve dry, rough skin on faces, elbows, hands and feet. Its thick base of oils and beeswax helps to give you a healthylooking glow, even on the dreariest of days! £7.50 for 30ml www.weleda.co.uk

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Time to

unplug! Author, Life Coach and Mindful Living Expert Camilla Sacre-Dallerup gives her top tips for a restful night’s sleep! We are plugged in most of the day, with computers and phones never far from our fingertips. So, in my opinion it has never been more important to actually consciously switch off and seriously unplug when we finally do climb into bed at night, not to mention scheduling in ‘no phone events’ throughout the day, but I’ll touch on that subject in another post. Now, I’m writing this from a perspective of someone who knows what can actual happen when we don’t unplug, as I used to be a qualified member of both the workaholic and stressed and burnt-out club. Yep, I was that person that slept with the phone right next to my pillow and even picked it up in the middle of the night, if I was traveling and on different time zone to the UK. Now, however I leave my phone far away from the bed and preferably in another room because I know the importance of a good night’s sleep. I truly believe that when we allow the body time to rest fully we awake with more clarity in our minds, calmer and able to deal with everyday stress in a much more efficient and relaxed way. So let me share my top tips to unplug and get the restful sleep you deserve.

2. Turn you phone on silent and leave the phone so far away from your bed that you would have to get out of bed to get it (this takes practice, I know, but once you try it you will love it!)

1. Stop working at least 1 hour before you go to sleep to allow the mind time to slow down and prepare for rest.

https://www.insighttimer.com/ camillasacredallerup

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3. Allow yourself 3-5 minutes, or longer if you can, to meditate. It can be as simple as tuning into your breath before sleeping. You can count your breath from 1-20 to help you, in on 1, out 2, in 3 and so on up to 20. Repeat as many times as you feel comfortable with. This simple mindfulness exercise helps calm the entire nervous system and preparES the body for rest. 4. In the morning before you reach for the phone, tune into your breath again and before you invite in the distractions, take a few minutes to set your intention for the day. By easing into relaxation and sleep and then easing into the day in the morning, it will give you a true sense of having unplugged and you will be a much more productive and happy version of yourself. You can unplug with Camilla here:

‘Turn you phone on silent ALWAYS and leave the phone so far away from your bed you would have to get out of bed to get it”

Health Magazine Autumn 2017

Get to know your

INTIMATE HEALTH The top 3 ‘women’s problems’ that nobody talks about (but probably should!) Bacterial Vaginosis (BV) Bacterial Vaginosis (BV) is the most common cause of unusual vaginal discharge, but many women don’t realise they have it and often mistake it for thrush. Helen Knox, Clinical Nurse Specialist in Contraception and Sexual Health, explains: “It’s estimated 1 in 3 UK women will experience BV - that’s 8.9 million women in the UK alone. Most women know about thrush, but very few have heard of BV. While there are some differences in symptoms, such as a fishy smell that is caused by BV but not by thrush, many women will automatically reach for a thrush treatment when they have any vaginal irritation. This misdiagnosis results in, ineffective treatment and prolonged symptoms.” “Many women look online to self-diagnose vaginal conditions - to ease their worries and get a better understanding of their symptoms before seeing a doctor. But it’s easy to come across inaccurate advice and misdiagnose symptoms for something else.”

“It’s easy to come across

To help women find clear and accurate information on vaginal health, Balance Activ has created the Intimate Health Taskforce (IHT) - a team of real women with experience of BV, along with Health Care Professionals united in their passion to raise awareness of BV, its symptoms and how to treat it. They have worked with the IHT to create articles and videos to inform and reassure women with vaginal health concerns along with an online symptom checker to help quickly and easily understand their symptoms – all available at www.balanceactiv.com EXPERT COMMENT Most recently, we heard about the latest reported ‘craze’ for Yoni Oil. An oil made from natural ingredients that you apply to the vagina to ‘banish bacterial or fungal vaginitis, yeast infections, itching, vaginal dryness and unpleasant odours.’ However articles in the last few weeks in both the Daily Star and Metro warned women against using these kinds of products, with expert comment from Dr Vanessa Mackay, spokesperson for the Royal College of Obstetricians and Gynaecologists. So how do we know what we should and shouldn’t be doing and what we should or shouldn’t be putting on, in, or around our vaginas to help them stay healthy? Helen Knox, a clinical nurse specializing in sexual health is here to help. ‘“I have not come across any kind of clinical research for these oils, their ingredients, or the benefits of putting them on the

Health Magazine Autumn 2017

inaccurate advice and misdiagnose BV symptoms for something else”

vulva or inside the vagina. Our vaginas are pretty amazing and contain a very delicate ecosystem of micro organisms that work in harmony and are perfectly balanced in order to keep our vaginas healthy. Using any products in the vagina, even if they claim to be natural, could upset this balance of bacteria and the natural, slightly acidic pH balance, in which the good bacteria thrive. This can cause conditions like BV to develop, which can be unpleasant and uncomfortable. You don’t need to clean your vagina. When your vagina is healthy, it maintains itself and there really isn’t any need to start using anything to wash internally. As part of your daily cleaning routine, washing around your vulva, once a day is sufficient – twice, if you must. The vulva is the skin around the opening to your vagina, and washing this with plain water, is fine. Don’t use aromatherapy or massage oils, soaps, shower gels, scented soaps or feminine sprays down there.” www.balanceactiv.com

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Urinary incontinence The pelvic floor is a key set of deep muscles situated in the pelvis. They run from the frontal pubic bone to the coccyx at the base of the spine. Shaped like a basin the pelvic floor holds the allimportant pelvic organs (bladder, uterus and bowel) in place and supports the bladder to provide control when you wee. A strong and healthy pelvic floor will help improve your posture, help prevent leaks and flatulence, and can even improve sensation during sex. What's not to love about the pelvic floor! A weak pelvic floor is the primary cause of urinary leakage (or urinary incontinence to use the medical term); in women this is typically as a result of pregnancy, menopause or high impact sports, and can also be linked to an increased BMI. Women can suffer from stress incontinence, urge incontinence or mixed incontinence (a mixture of

the two): stress incontinence describes the type of accidental leakage that can occur as a result of simple everyday activities including coughing, sneezing, laughing, jumping or doing heavy lifting. Stress incontinence is very common in new mums because of the hormone and postural changes that pregnancy brings. Urge incontinence is the term used to describe a sudden and uncontrollable urge to urinate, often with little warning. The great news is that pelvic floor muscles can be strengthened and restored; women do not need to 'accept their lot' and suffer embarrassing leaks. By strengthening the pelvic floor and focusing on muscle balance, women can tackle the cause of the issue rather than just managing their symptoms. Noone should have to suffer from urinary leakage when there is a solution out there. 1 in 3 UK women suffer from stress incontinence making it more common than hay fever. However, whilst 89% of women can identify what the pelvic floor is, 21% don't know how it works. So how

do you know if you are doing your pelvic floor exercises correctly? Vibrance is a ground-breaking, at-home system – Vibrance Therapy – is one of the best way sto prevent and treat a weak pelvic floor is with daily targeted pelvic floor exercise, and there's a whole host of products that can assist you. The important point is correct technique and then persistence. It will take a few weeks, sometimes months to achieve a leak free pelvic floor. Vibrance is medical grade vaginal probe that acts as a vibration feedback kegel educator device. The probe vibrates when you contract your pelvic floor muscles correctly. A beeping system tells you when to contract and for how long – and the gentle vibration means you are spot on with technique! So you can see results faster than struggling along with poor technique with just one or two simple 5 minute routines per day. Resistance sleeves add difficulty and keep you motivated to achieve a leak free lifestyle – sooner rather than later!

Vaginal dryness Did you know most women suffer from vaginal dryness at some stage in their life? Most women will experience vaginal dryness at some stage in their life which can cause discomfort and make intimacy painful. Around 80% of women aged between 51-60 will experience this condition but only a quarter of women will seek medical help. Many suffer in silence but as Dr Louise Newson points out, “dryness can have a major impact on self confidence and relationships and is actually relatively easy to treat”. So what is vaginal dryness? Vaginal dryness occurs when there is a decrease in oestrogen levels. This hormone is important because it acts as a natural lubricant, keeping the vagina moist and hydrated. Fluctuations in hormones can happen at any time but is most common around the menopause. Other reasons include pregnancy & breastfeeding, some cancer treatments, hysterectomy, stress and anxiety to name a few. How can you treat vaginal dryness? Depending on the severity of the condition, a good quality lubricant like Sylk can quickly and effectively ease symptoms making sex, and day to day life, more comfortable. Sylk is a water-based, pH friendly, plant based formula that is made with New Zealand kiwi vine gum which gives it a super, silky feel. Sylk can be used in conjunction with HRT, and with tampons and condoms. Sylk is available on prescription and can be bought over the counter at all chemists. To mark gynaecological awareness month this September, 7p from every sale of Sylk will be donated to The Eve Appeal – the only UK charity funding research into all 5 gynaecological cancers. *Palma F, Della Vecchia E, Cagnacci A; as the Writing Group of the AGATA study. Medical and patient attitude towards vaginal atrophy: the AGATA study. Climacteric 2016; 13: 1-5.

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Health Magazine Autumn 2017

DO YOU NEED A

PLAYCATION? Fun getaways to help blow away the autumn blues A ‘playcation’ is a holiday primarily consisting of play, and while many would automatically assume this type of holiday to be most relevant for families, there is a growing trend in couples and individuals booking these kind of breaks.

The Lindens is set within expansive gardens which comes with its own outdoor heated swimming pool and private tennis court. Its perfect for breath-taking walks along the stunning Jurassic Coast at Lulworth Cove.

With modern life tending to be overly serious, and with the pressures of work and finances often proving to be all-consuming, it comes as no surprise that more and more grown ups are embracing any opportunity to rediscover some freedom and fun, if only for a week or so.

THE FUN FACTOR: 5 mins from Jurassic Coasteering - http:// www.jurassiccoastactivities.co.uk/ coasteering.html

And let’s face it, with autumn often a somewhat gloomy shock to the system after the bright and breezy days of summer, there is probably no better time to pack your suitcase and check out for a period of light relief before the winter really kicks in.

http://kateandtoms.com/houses/ the-lindens/

B&B HAPPY!

Polpier

So where are the best places to go this autumn if you’re after some fun in the (not so much) sun? The Hyde & The Freeth

Seaside B&Bs have experienced a surge in bookings as a weaker pound drives popularity of nostalgic breaks. According to booking data compiled from five thousand B&Bs nationwide, forward booking are up 19.2% compared to the same pre-Brexit vote period. Bookings in seaside towns have performed particularly strongly, with Penzance, Scarborough and Torquay especially popular. www.eviivo.co.uk

Water’s Reach Overlooking the fishing village of Mevagissey, Polpier is the perfect holiday home - outdoor pool, tennis court and even DJ decks & dance floor. Wake up to the stunning Cornish coast every morning. For sublime seclusion, The Hyde (inset) & The Freeth (main picture) sit in the beautiful Herefordshire countryside. The Hyde has stacks of medieval charm, and a ride-on train set for the kids, whilst The Freeth boasts an indoor pool and a fantastic garden for croquet, dining or just relaxing with a bottle or two! THE FUN FACTOR: 30 mins from Go Ape in Wyre Forest - https://goape.co.uk/ days-out/wyre http://kateandtoms.com/houses/thefreeth/ http://kateandtoms.com/houses/thehyde/

Health Magazine Autumn 2017

THE FUN FACTOR: 30 mins from Fowey/Golant for kayaking - http://www. encountercornwall.com/ http://kateandtoms.com/houses/polpier/ The Lindens

Waters Reach is an ultra stylish luxury cabin right on the edge of Lake Windermere. This house has breathtaking views inside and out, and features a cinema and games room THE FUN FACTOR: Less than an hour from Lake District 10 (or 24) Peak Challenge http://www.mountainadventures.co.uk/lake-district10peaks. html http://kateandtoms.com/houses/watersreach/

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loucasteou.com

Lets Salsa

LUXURY LATIN DANCE AND FITNESS RETREAT

Chateau Lou Casteou, Cote d’Azur, France

Set in the beautiful French Cote d’Azur countryside, minutes from the sea, this luxurious dance retreat provides the perfect balance of focussed dance classes led by skilled dancing professionals, Latino and water aerobics, coastal treks and a visit to a Provencal vineyard, gourmet meals and pampered luxury to help guests improve and develop their Latin Dance Skills and fitness levels.

4 days luxury accommodation in the chateau in en‑suite bedrooms with sea or mountain views.

MMBaxterS30-1.indd 1

STRICTLY FUN! Get fit and have fun at Chateau Lou Casteou’s luxury fitness and Latin dance retreat this autumn. Led by ‘Cuban Fury’ dancer Simon Mascarenhas and ‘Juan Let’s Salsa’, Lou Casteou’s next four-day dance break in the South of France, 5th-8th October 2017 still has a few spaces left. The all-inclusive residential retreat will offer guests a chance to try out the different dance disciplines Merengue, Bachata, Cha Cha Cha, Salsa, HIP HOP and Kizomba, catering for both beginners and and skilled dancers wishing to improve their footwork. Dancing will also be complimented by fitness activities designed to improve the core and leg muscle groups used in dance. Guests will take in a visit to a local Provençal

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October 5th-8th 2017

Please register your interest ASAP to guarantee a place Contact: morag@loucasteou.com

28/03/2017 11:27

vineyard and the Cuban Club, La Bodeguita, in Nice. All meals, drinks and wines are chosen by Lou Casteou’s talented chef Jimmy Karl. Prepared from the very best local ingredients, nutritionally balanced, the feasts on offer are designed to be both healthy and delicious. Nightly aperitifs and elegant meals will be served around the chateau’s pool and in the historic cloisters. Lou Casteou’s dance retreat is priced at £1,250pp for a private en-suite room with sea- or mountain-view or £995 for two guests sharing a room. Price includes four days accommodation, all meals with wine, a champagne reception, daily dance and fitness classes, excursions and transfers from Nice airport. Email morag@loucasteou.com to reserve your place, boost your fitness and dancing abilities and have a wonderful luxury holiday.

Health Magazine Autumn 2017

OUT& ABOUT

Don’t stay indoors this autumn

Autumn may not be the most inspiring time of year for outdoor pursuits, but with a few gentle shifts in mindset, and some wet weather wardrobe essentials to boot, it is possible to achieve your daily fresh air and vitamin D quota even on the wettest and dreariest of days. Heres how: Lunch break boost Lunch time is a good (and often the only) opportunity to get outside and stretch your legs. Before and after work, donning your rain mac can be very unappealing, particularly if it’s still - or starting to get dark. Running clubs If you are worried about running in the evenings on your own, a running club might be a good solution. They offer the motivation of camaraderie, and the safety of numbers, so you’re more likely to stick to a regular running schedule.

TRY CONTACT LENSES FREE

Scheduled activites Taking part in a weekend tour or activity that gets you outside is a good way of avoiding wasting your valuable days off behind closed doors. Borrow a dog If you don’t already own a dog, borrowing one will help quash any lazy day ideas pushing their way to the forefront. Whether it involves offering and commiting to a day and time with a friendly pet-owning neighbour, or signing up to a scheme such as Borrow My Doggy (www.borrowmydoggy.com) it might be the regular push you need to keep energised and acitve over the coming monts.

Health Magazine Autumn 2017

Maidenhead 85 High Street Tel 01628 777 220 specsavers.co.uk Contact lens free trial: One pair of monthly lenses or five pairs of daily disposables lenses. Trial subject to suitability and includes easyvision lenses only. Excludes other brands, coloured, gas permeable or hard lenses. One free trial per person per year. Current prescription required. Alternatively, an eye test will be required at our standard charge. ©2011 Specsavers. All rights reserved.

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Welcome home!

To what extent can your home influence your health and wellbeing? More than you think, according to Claire Bloom, interior designer at Ecora, who puts inner peace largely down to the tranquility of our living space Some people would say that keeping your home clean and tidy is the key to peace and happiness, while some think that it is solely down to the fengshui. Others would argue that even the simplest aspects of a home, like colour schemes, textures and small home accessories could create the best meditative living space. Claire Bloom, Ecora’s in-house interior designer, says, “The modern home is now being renovated and decorated with a sense of cohesion, sustainability and serenity”. She continues, “One of the most effective ways to find inner peace, is to be in an environment that evokes a sense of tranquility and calmness to the five senses.” We asked Claire what her key elements are in making a meditative space for your home: Bringing nature in – plants and flowers Having plants in your home is the cheapest, simplest way to improve, not only the tranquility of your home, but also the flow of air circulation in your humble abode. Plants are nature’s first air purifier, and the different hues and tones of green bring a feel of freshness and calmness, as well promoting a sense of healing. Hanging planters are a great way to elevate your greenery to all heights of your home, while indoor tree plants can compliment your furniture, and small succulents make gorgeous decorations on your windowsill.

and usually in its line of production, the finishing effects of wood tend to reflect natural light very well, giving the illusion of more open space and bringing nature’s glorious appeal indoors. Evoking your senses – colour and smells It is a known fact that colours can evoke emotions, for example red is associated with passion and anger, yellow is mellow and happy, and white is total purity and even coldness in some circumstances. For the best meditative ambiences in your home, violet is a colour known to evoke and increase your spiritual awareness, and it has association with time, space and the galaxy. Green, which can easily be decorated by using plants, can evoke feelings of balance, refreshment and peace. Blue, which is also apparently the world’s favourite colour, is often associated with the sky and the sea, and can invoke emotions of clearness, calmness and serenity. Sense of space, flow, circulation – storage options, open spaces The most basic way of creating a more peaceful space is, of course, to make space. Homes that are messy and more than likely to reflect the messy and

Elemental themes – natural stone, woods, woven products On the idea of bringing nature into your home, materials like stone and natural woods have the ability to create a luxurious natural look, while endorsing sustainability and eco-living. For example, having stones and pebbles in your bathroom can give a deeper, earthier dimension to the space while also lowering your stress levels. The same goes for wood - having wood in your home mimics the effect of being in the outdoors with Mother Nature,

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Homes that are messy and more than likely to reflect the messy and unorganized mindset

unorganized mindset in any person, which is why people often feel that they need to clean their homes regularly. In fact, people who ‘declutter’ are able to organise their minds by removing attachments to physical objects, and to focus more on the details of physical life and the beauty of nature around. Even if you are finding it hard to get rid of your things, being able to organise your home by putting them neatly into storage, or even ensuring you have a spacious walkway from room to room can encourage structure and control of your own living space. Stressed is the last thing you need to be in your humble abode! Natural illumination – vases, mirrors, lanterns The rays of the suns are filled with so many benefits, such as giving plants life, powering us with solar energy, and ultimately illuminating a beautiful world through our eyes. Not only does natural light perform better for our eyes in comparison to artificial light, it also improves our concentration levels and stimulates our happy emotions – but the most amazing thing is that natural light apparently has the ability to increase our healing process. To encourage natural light, you could clear obstructions from your windows and place reflective home accessories like glass vases, mirrors and even light-toned floorboards in your home. Candles are another way to create a reflective and peaceful mood in your home instantly developing a softer light that relaxes and soothes. A candle can also transform a room through its scent such as lavender or rose. www.ecora.co.uk

Health Magazine Autumn 2017

With some people spending up to 90% of their day indoors Awair, makers of an elegant device that tracks toxins and chemicals, provides four tips that people can implement each day to improve their overall lung health. Reduce indoor humidity Not only is it unpleasant in warmer months, humidity can magnify already poor indoor air conditions and create harmful mould in the home. With symptoms of mould ranging from nasal stuffiness and wheezing to mould infections in the lungs, exposure is particularly dangerous to children. With bacteria and dust mites also thriving in humid conditions too, it’s worth monitoring humidity levels in the home with useful gadgets such as Awair that provide helpful tips on how to improve air quality. Put the hoover to work The carpet is usually to blame for any allergies and symptoms that flare up for no reason or can’t be explained. Whilst it may look clean, carpets are usually home to a number of contaminants and dust that need to be removed on a regular basis. When a room’s dust level is record as ‘high’ on the Awair, it’s worth reaching for a vacuum with HEPA filters as they ensure that dust and toxins are not recalculated into the home after a clean. Control the temperature It’s not uncommon for the weather to change from freezing cold to tropical sunshine over the course of a British summer day. Not only annoying for dressing, temperature changes are particularly bad for people with asthma. With cold dry air irritating lungs and leading to shortness of breath, hot air can act as a trigger for asthma. Working in conjunction with other smart home products, Awair monitors air temperature and triggers smart thermostats to regulate the warmth of the home. Open the windows High CO2 levels can lead to headaches drowsiness and, in extreme cases, coma or death, so it’s important this levels are monitored at all times in smaller homes in particular. With high levels of CO2 easily rectified by opening windows for around 15-20 minutes each day, monitoring the data gathered from Awair over a period of time will let homeowners know the most effective time to do this in the day.

The downside of energy efficient homes A new report predicts the UK could see an 80% increase in asthma sufferers over the next 35 years - caused by air pollution in our own home. The new report, by indoor air quality specialist Professor Hazim Awbi, also predicts that levels of pollutants in the home- known as Volatile Organic Compounds (VOC’s)could rise to 60% above World Health Organisation (WHO) recommended limits for a 24 hour exposure period. The UK is committed to an 80% carbon reduction by 2050 and to meet this target homes must become more energy efficientand therefore more airtight. However, building regulations have not adequately taken into consideration the adverse impact of improved air-tightness and increased energy efficiency on indoor air quality (IAQ) and the health of occupants. Professor Awbi highlights that to protect human health, and avoid a potential asthma epidemic, there should be changes in regulation and legislation to ensure new homes are able to deliver healthy indoor air. www.myhealthmyhome.com

WHICH PLANTS ARE BEST?

With different properties, there are lots of plants that can remove chemicals (known as VOCs) that are commonly found in furniture, cleaning products, and decorating materials. With the ability to remove pollutants such as formaldehyde and benzene - which are found in paints, smoke from fireplaces and synthetic fibres - plants such as the spiky Red-edged Dracaena are perfect for the living room. The English Ivy is ideal for the bathroom and reduces airborne faecal particles whilst the Moth Orchid is a colourful addition to the bedroom as it combats toluene and gives off oxygen at night to help individuals sleep more easily. Awair monitors five air quality variables at one time so it’s worth analysing the overall air quality of the home first and then purchasing plants that will help combat the most harmful issues. www.getawair.co.uk

DID YOU KNOW? Air indoors can be up to five times more polluted than the air outside. This figure becomes even more alarming as the average person spends up to 90 percent of their time indoors.

‘Building regulations have not adequately taken into consideration the adverse impact of improved airtightness and increased energy efficiency on indoor air quality’

Monitoring temperature, humidity, CO2 levels, chemicals and dust in the air, Awair’s intelligent sensor is the perfect addition to any home this Breathe Easy Week. By tracking toxins and chemicals in the air and providing personalised recommendations to help individuals stay safe and healthy, the Awair is compatible with most smart home products to ensure that air quality in the home can adjusted as and when improvements can be made. Retailing at £179, Awair is available now from getawair.co.uk

Health Magazine Autumn 2017

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Health Magazine Autumn 2017

Nature’s Proven Answer to Osteoporosis

"One year later, my bones were signiﬁcantly improved, and now today, I am pain free, and my bones are doing great! My friends call me a miracle"

Discover how to reverse your bone loss here: https://www.algaecal.com

510-878-3803 US/Canada 1 (877) 390-3078 facebook.com/algaecal/ pinterest.com/algaecal/

-Mildred Enchelmaler, New Jersey

Health Magazine Autumn 2017