Health magazine january 18

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health ISSN 2040-4484 January 2018

The NEW ‘shoppable’

It’s a

NEW YEAR Set yourself a positive action plan

Life IN

COLOUR

Brighten up those grey winter days

STRONG& CONFIDENT www.health-magazine.co.uk This year’s must-

have body goals

Get the

JUICE!

Health Magazine 2018 TheJanuary best drinks

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Nature’s Proven Answer to Osteoporosis

When a woman hits postmenopause, she may have lost up to half her lifetime bone mineral density. But AlgaeCal Plus and Strontium Boost reverse bone loss at any age—no matter the amount. Natural and plant-based. Unlike traditional rock-based calcium supplements, AlgaeCal Plus is an organic marine algae that won’t cause bloating, constipation or nausea. A “2-in-1” bone-building nutrient. Strontium is a naturally-occurring earth mineral that’s also found in your bones. It’s the only known mineral to positively impact bone-building two ways: it stimulates bone-building cells and slows down bone-resorbing cells. That’s why we created Strontium Boost, which combines strontium and natural citric acid. Packed with all 13 bone-building minerals (and then some). You need 13 minerals for healthy, youthful bones, and a few vitamins too. That’s why AlgaeCal Plus and Strontium Boost provide a multi-nutrient solution to a multi-nutrient problem. Not only do you get all 13 minerals naturally found in your bone—like magnesium, boron, and strontium— but you get added vitamins C, D3, and K2-7. Each AlgaeCal Plus capsule provides these nutrients in amounts similar to that of healthy bone. And Strontium Boost accelerates AlgaeCal Plus’s bone-building, with clinical studies showing postmenopausal women who too took both supplements tripled their bone growth and built bone in half the time as those taking AlgaeCal Plus alone.¹ The only supplements clinically proven to increase bone mineral density. 172 postmenopausal women took AlgaeCal Plus and Strontium Boost for 7 years. After 7 years, these women on average built 7.3% more bone mineral density— consistently adding an extra 1% each year. These increases happened at a time when postmenopausal women lose 1% of their bone density each year.² Guaranteed to work. Take AlgaeCal Plus with Strontium Boost. If you don’t increase your bone density on your next DXA scan, you get your money back. Better still, 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 and Strontium Boost with their bone health. If you suffer from osteoporosis, these natural solutions 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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2 Sources:

Health Magazine January 2018 1 K1 Int J Med Sci 2011; 8(3):180-191. doi:10.7150/ijms.8.18

www.health-magazine.co.uk 2 J Am Coll Nutr. 2016;35(2):91-9. doi: 10.1080/07315724.2015.1090357. Epub 2016 Feb 17.


EDITOR’S NOTE Welcome to the New Year issue of Health Magazine. Now is the time that we often expect to feel the most driven, but the reality of January can often be less-than-inspiring when it comes to initiating those big and all-imprortant changes. There is a lot to be said for mood and mindset, which is why we’ve taken a look at some of the most effective ways to feel happy and positive in 2018 (page 6). All too often, our goals are appearancebased, with not enough emphasis being given to the importance of building physical strength and confidence in turning your health and wellbeing around (page 9). In this issue, we’ve got a host of experts and advocates to share their knowledge and experience on all things nutrition and fitness - two of the key starting points for a new, healthier you! As Harry Judd shares his approach to making every day count (page 19), celebrity Personal Trainer Matt Roberts explains the importance of mindset in making lasting changes (page 9). We’ve also looked at some of the lesser known ways to help boost your immunity this winter (page 14) and some incentives for staying ‘dry’ if you’re considering

giving up alcohol this January.

4. FITNESS FIX Give your exercise regime a make-over 6. LIFE IN COLOUR Brighten your mood and outlook 8. IT’S A NEW YEAR... Set yourself a positive action plan 9. STRONG & CONFIDENT This year’s must have body goals 10. FIND YOUR BALANCE Simple steps to help restore equilibrium 12. VEGAN FOREVER A look at the benefits & considerations 14. FEELING THE COLD? Lesser know ways to help boost immunity

Enjoy the issue. Caroline Seekings

Editor

16. HATHA HEALTHY HOLIDAY Plan the ultimate wellbeing break

14

18. THE SUCCESS PLAN Turn your unhealthy habits around

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20. SLIM CHANCE Increase your chances of long-term weight management

10

22. DRY JANUARY The health benefits of giving up alcohol 23. FACE THE WINTER Help protect your skin from the elements 24. 50 SHADES OF FABULOUS Look and feel great after 50

health ISSN 2040-4484 January 2018

It’s a

NEW YEAR Set yourself a positive action plan

Life IN

COLOUR

Brighten up those grey winter days

STRONG& CONFIDENT www.health-magazine.co.uk This year’s must-

have body goals

Get the

JUICE!

Health Magazine Autumn 2017to 1 Why it pays

get fruity!

healthmagazine1

@health_magazine

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

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Photography Richard Jones Photography www.richardjones-photography.com

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Fitness FIX

Your NEW YEAR

Are you stuck in the same old exercise routine? Here’s how to ‘fix’ your approach for 2018... According to Personal Trainer Chiara Pellegrinohas, we should be stepping away from the mundane treadmill this New Year, and instead be more adventurous with our exercise routines. The trained professional dancer has dedicated herself to helping to encourage everyone, no matter what age, to try something new when it comes to their fitness program. Chiara’s Top Tips for adventuring into a new fitness routine are: 1. Pick an activity you enjoy. If you don’t like the exercise you are doing, it is hard to keep it up. Think about the activities you enjoy the most, like walking, exercising with a video, dancing, biking, or taking a class. If you are already active, think about what types of activity sound fun to experience. Kayaking or rock climbing … It’s time to let your adventurous self-come out! 3. Start slowly If you’ve never been active and you want to start with 1 hour a day, every day it’s unlikely to be sustainable and you will burn out very quickly. Start with 30 minutes of exercise per day, 2/3 days a week. Make sure you warm up and cool down

properly every time to avoid injuries that could lead you off track. Add a daily 15-minute walk during your lunch break or after dinner. 2. BE ADVENTUROUS! Try a new activity each day, even things that you never considered you would be good at, like dancing or gardening, to find out what you enjoy most. There are more and more fitness boutiques opening in London with new and fun class formats. Get adventurous and explore different things each week. 3. Make it social You can make your fitness schedule an excuse to be more social! Involve your friends in physical activity to have fun, spend quality time together, and stay on track. Meet a friend for workouts or book a charity walk or jog together that you can help each other train for. Join a class or sports club where people count on you to show up. 4. Reward yourself Set goals for yourself on a regular basis and reward yourself for hitting them! Think of rewards that may motivate you to do even more, like taking a relaxing hot bath or shower, joining a new exercise class or getting yourself new active wear. Or just having tasty snacks to hand every time to refuel after your workout. Tips produced in association with Off The Eaten Path - a range of new and delicious snacks made with real vegetables. www.offtheeatenpathsnacks.com

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Health Magazine January 2018

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FIVE WAYS TO GET THE BEST RESULTS FROM TRAINING Exercising two to three times a week is great, but if you’re one of the millions of people who spend eight hours a day sitting at a desk Monday-Friday then proportionally you are more sedentary than active, and this may have an impact on the results you are looking for. However, there are a number of easy steps you can take to get the most out of your fitness efforts. 1) Make small incremental changes to your daily routine If you spend a lot of your time at work sitting down you’re not alone, but it’s important to incorporate small changes where you can. Walking up the stairs rather than taking the lift, or going for a walk at lunchtime, are just a couple of simple ways to help keep your metabolism and fitness levels up and maximise results. It’s important to note that being sedentary for too long day-to-day can lead to health problems such as increased blood pressure, heightened stress, and even type 2 diabetes. 2) Eat right to fuel your body Nutrition is an essential part of training and eating the right foods will fuel your body. As well as building and repairing muscle, foods rich in protein will also increase your concentration levels - great for a long day at the office. However, if your day is spent mostly on your feet, opt for more carbohydrates to keep your energy levels up. Lean foods such as chicken or turkey, essential amino acids, and the right carbs and vitamins will help you make the most of your training and provide the best results. 3) Treat your day-to-day as you would a fitness session If you have your set routine before and after a session, apply this to your daily life too. Whether it’s a banana or shake before, or protein and complex carbs after, follow a similar format on your rest days to keep your body focused and results on-track. 4) Have a rest day Most of us are unaware of the importance that having a rest day has in obtaining maximum performance and results from hours spent in the gym, running or playing sport. Rest can make you stronger as it allows the muscles that you have broken down to heal and recover. The body

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needs time to regenerate, so opt for at least one rest day each week as a minimum. 5) Try to get enough sleep Ensuring you get enough sleep each night is essential. In fact, data from Vitality’s Britain’s Healthiest Workplace study found that the optimal level of sleep is between seven and eight hours a night. People who sleep less than this lose nearly four additional days of productive time each year, which can be traced directly back to their lack of sleep. Aiming for seven to eight hours each night will leave you feeling refreshed, less stressed and ready for the day ahead. Tips by Andy Magill, Head Wellness Coach at VitalityHealth www.vitality.co.uk 6. Walk to work The average British adult spends more than half their waking hours sitting down, and 73 per cent say the reason they don’t move more is because they don’t have the time. Yet a study by ASICS found that, rather than tiring workers out, eight in 10 people actually feel more energised when they commute to work by foot. 74 per cent of workers in this study said going outside during a working day to get fresh air helps to improve their overall mood, and those who move around more are much happier than those who don’t. 7. APPly yourself! A new evidence paper recently revealed that four out of ten (41%) adults in England walk less than ten minutes continuously each month at a brisk pace, and as a result are missing out on important health benefits. Doing at least one brisk ten minute walk a day can lower the risk of type 2 diabetes (by 40%), cardiovascular disease (by 35%), dementia (by 30%) and some cancers (by 20%). To help adults be more physically activity, the public are being encouraged to download a new ‘Active 10’ app. This free app shows how much brisk walking you’re doing, when you can increase your pace and simple ways you can fit more brisk walking into your day.

DANCING ON ICE CHAMPION

DAN WHISTON GIVES HIS 3 TIPS FOR KEEPING FIT DURING THE WINTER

Winter is upon us which means the struggle to get out of bed on the cold dark mornings is real! Nobody knows better than me, how important it is to look and feel good in January as I pour myself into skin tight lycra ready for the return of ITV1’s Dancing On Ice. Keeping this in mind, I thought I would share with you my top 3 tips on keeping fit this winter. Tip 1: Don’t be afraid of the cold! If you’re struggling to find time to work out, wrap up warm and take a brisk walk to increase your heart rate and get a sweat on! Power walking at a fast pace can be just as good as any form of exercise and is kinder to your joints than running. Tip 2: Carbs can be your friend! During the cold winter months you need to make sure you’re eating properly before exercise to keep your body insulated. Registered Dietician; Nancy Clark recommends eating 60 minutes before exercising as this will kick start your metabolism and raise your body temperature by up to 10 per cent more than on an empty stomach. Carbs commonly receive bad write ups, but they are essential fuel especially in the winter time to help keep a balanced diet. Tip 3: Change it up!: I’ve often found while training for Dancing on Ice and Teaching Zumba regularly, my body becomes too conditioned to the routine of my weekly exercise, it almost knows whats coming! Change it up! Swap and change your workout routine as without knowing, your muscles can become immune to the exercise you’re doing. Simple rule of thumb, when you get bored with your workout, change it.

fit for life A Study of 6,600 people over 12 months found that sedentary people who increased activity levels to 150 minutes a week (21 minutes a day) - currently the government recommended level - saw a life expectancy increase of 3.1 years. Further research found the main barriers preventing people from taking part in sport or exercise include time constraints (31%), the expense (21%) and people not enjoying it (19%). www.vitality.co.uk

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Health Magazine January 2018

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Our Summer bodies are made in winter with revolutionary thread vein removal treatment The start of a New Year allows us the opportunity to reassess many aspects of our lives and often our health and wellbeing feature highly on our list of resolutions as we refocus our thoughts and aspirations for the coming year. Along with the desire many people have to improve their fitness is the wish to make other changes to their body to increase self-confidence. This is the thought patients often share with the Doctors at Dr Newmans Clinic, the UK’s leading thread vein removal specialist, as they embark on an important phase of their improved well-being – the removal of unsightly thread veins. We are proud to have been featured on primetime Channel 4 show Embarrassing Bodies and have a network of 9 clinics throughout the UK all offering our pioneering non-invasive ‘walk-in, walk-out’ procedure for the safe and effective removal of thread veins on all areas of the body. Also known as Telangiectasia, thread veins are a common complaint that can affect people of all ages and are often found on the face and legs. The Veinwave technique on offer harnesses microwave technology to heat fine blood vessels and destroy them quickly. It can treat all skin types and is effective in treating facial thread veins and rosacea. It can also be used in conjunction with Injection Compression Sclerotherapy to treat thread veins in the leg area. We understand that patients can often suffer for many years before looking for a safe and non-intrusive treatment. Often, post treatment, their only regret is not having sought a solution sooner. If this sounds familiar or you’d just like to understand how you can achieve safe and effective thread vein removal in time for the Summer, we’d love to hear from you.

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“To think I’d spent over 20 years on treatment for various named skin conditions – most of which only masked the problem. After having Veinwave treatment, my face not only feels calmer but also a lot smoother, and no longer looks red and angry in appearance. I’m delighted” Niall

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Life IN

COLOUR 5 steps to help brighten your mood and outlook for the year ahead

Nine in 10 Brits are unhappy with the amount they’ve achieved in life so far, according to research. A study of 2,000 adults found career frustrations, relationship worries and missed opportunities were among the top regrets. Almost four fifths of the country are languishing in a career they don’t like, with 80 per cent believing they haven’t achieved everything they want to in life yet (Richard Jenkins /www.blu. com) Such discontentment, combined with the winter blues, can make gettng motivated in January a particular challenge. So we’ve got some top tips to help brighten your mood and intitiate the changes that could make the biggest difference to your happiness and lifestyle.

CHANGE YOUR ROUTINE

Variety, they say, is the spice of life — but the reality is that we are a nation of ‘Normatists’ stuck in a rut, a regimented lifestyle, with almost half our lives confined to regular routines. That’s according to a new research report by leading aloe vera drink ‘Grace Say Aloe’ and top Psychologist Dr Anna Mandeville, who coined the term in an effort to challenge people to reboot normal.

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Health Magazine January 2018

Normiterism is defined as the repeating and keeping, almost being addicted to a standard, usual, typical or expected routine. Or, quite simply, the inability to break a repeating and ‘normal’ routine. Psychologists estimate that routines account for between 40 and 45 per cent of our waking day. Dr Anna Mandeville explains: “Habits can help us through the day. When we are doing something habitual we can switch off and move into automatic pilot, rather than having to concentrate on the task at hand.” The research shows that only one in 10 Brits (9%) thinks of themselves as spontaneous, and the older we get, the less spur-of-the-moment we become. Almost all those questioned (92%) reported they usually followed the same routine every morning. Dr Anna Mandeville says: “some routines are useful because they help us ease into the day, shave a minute or two off journey times or allow a few moments of me-time as we slip into automatic pilot. “But it’s very easy for some of these otherwise useful routines to slide into bad habits. Making lifestyle changes which stick is often a matter of disrupting these less than healthy routines, by making a series of small changes.”

‘Blue relates to the mind, intellect and logic, which we associate with trust, integrity and efficiency. It also represents calm, reflection and serenity’

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Breaking habits is the key to achieving major health and lifestyle changes, says Professor Ben Fletcher , an expert in behavioural changed based at the University of Hertfordshire. Willpower, he believes, is “over-rated” and “too easily hijacked by more pleasurable behaviours or by old habits.” He believes: “Most people cannot make big changes and take huge behavioural leaps, as old habits get in the way.” Instead, he says, the key is to “eat the elephant one piece at a time” by making lots of small adjustments, which add up to major changes. Professor Fletcher explains: “A great deal of human behaviour is habitual or automatic. The brain is a habit machine and operates on a need-to-know basis, and most of the time it decides you don’t need to know about your behaviours.” Dr Anna Mandeville says: “Most of us are so stuck in our routines we don’t even notice them — that mid-morning milky coffee, reaching for a sugary snack when energy levels dip in the afternoon, pouring a large glass of wine and slumping in front of the TV after a hard day at work. “If you call on will-power to consciously try to break these habits you add to their importance, and make them even more unmanageable. But if you break the cycle and do something different — switch your usual, standard, fizzy drink for something a bit different, have an apple instead of a biscuit, and unwind with a walk rather than wine — you will be amazed at how quickly these minor changes will produce interesting benefits, even if just as a bit of escapism for a few minutes.” LEARN THE ART OF CONFIDENCE Confident people believe in themselves, their decisions and their actions. They live life optimistically and achieve what they want. How do they do it? Is it luck? Is it just who they are? No, it's skill. Confidence is a learned set of actions and beliefs that anyone can exercise. The Confidence Pocketbook is a ‘take everywhere’ guide to confidence and self-esteem. The latest in author Gill Hasson’s Pocketbook series, it is packed with over 100 simple tips, techniques, ideas and suggestions for facing life

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head-on — even during the most awkward or nerve-wracking moments. Whether the reader flounders in social situations, second-guesses every decision or doubts their own abilities, the Confidence Pocketbook can help them live life with confidence. “Self-confidence is not about what you can and can’t do. It’s what you think and believe you can or can’t do,” says Hasson. “When you’re feeling confident, you have a positive attitude towards yourself and your abilities and you believe that events and experiences are likely to turn out well. But when you’re not feeling confident, you’re likely to believe that things will turn out badly. And because you believe things won’t turn out well, you often feel there’s no point trying.” ALLOCATE A ‘FUN’ BUDGET The average Brit spends just eight per cent of their earnings on enjoying themselves, according to research. A study of 2,000 adults revealed nearly two thirds spend more of their hardearned cash on unwanted outgoings such as car repairs, loan repayments and rent than they do do on having fun. With the average person taking home £1,376 on a monthly basis, many are spending well over half their salary on the necessities of life. A spokesman for airport transfers provider, hoppa, which commissioned the research, said: “It’s shocking to see that so many of us Brits give ourselves such a small allowance to have fun, especially when you consider the hours and graft we put in.” (Astrid Hall / www.hoppa.com)

WEAR THE BLUES According to colour psychology expert Karen Haller, colour symbolism - or colour in culture - will always have a big influence in people’s perceptions. Research commissioned by the Post-it Brand from 3M found that blue was the nation’s favourite colour, despite being considered synonymous with sadness (37 per cent) and Mondays (32 per cent). Karen says: “Although blue can be seen as cold and uncaring, like all colours it has many positive connotations too. Blue relates to the mind, intellect and logic, which we associate with trust, integrity and efficiency. It also represents calm, reflection and serenity and it is the intensity of the tone which can affect us differently.”

HOW TO FEEL INSPIRED THROUGH THE WINTER BLUES by Camilla SacreDallerup

It’s easy to feel a little low and go into hibernation over the winter months and forget to live fully and rather wish the winter away, as we dream about the summer. However there is a way to embrace it, actually utilise this time instead and put a spring in your step. I personally remember looking forward to the winter months because that’s when the classes I would take in the evenings would start and I would get to learn new things and meet knew people. I think I always knew the power of having a “hobby”, considering I managed to turn mine into my full time career, and how it can uplift the mood. However, as I was writing my latest book “Reinvent ME” and specifically the chapter on Nurture, focusing on nurturing ourselves and our talents, I started researching and speaking to people about the things they do to nurture themselves. I then realised that taking up a hobby could do much more than just take you through the winter a little happier. I believe it can help you become unstuck, ignite your passion within and get your creativity flowing. I heard so many stories from people about how having a hobby, something that sparked joy and something they were passionate about, to turn to on a regular basis, would help them in other areas of their lives like relationships and careers. Many would say things like “I’m so much more fun to be around”, “I’m more productive in my job because of it”, “I’m a better partner” all because of having a hobby the cared about. In certain situations, without it being intentional, it would even lead to a career change, not just a change in mood. One person I know went from taking sewing classes to setting up a business designig clothes. Whether it’s a physical activity or simply studying something that fascinates you doesn’t matter. What matters is that you enjoy it. When we do things for ourselves, we allow ourselves to connect to who we truly are away from our day to day routines, which makes us remember to stay playful and curious. It’s important to nurture ourselves so that we can be all that we need to be for ourselves and others in life.

Health Magazine January 2018

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It’s a

NEW Set yourself a positive action plan Healthy Eating by Nutritionist Angelique Panagos www.angeliquepanagos.com Once the twinkling lights and the festive decorations are packed firmly away for another year, our minds go straight from decadence to detox. If you over-indulged during the festive season (and, let’s be honest, a lot of us will do!), then try not to worry, or to be too hard on yourself. Life happens, and it’s important to enjoy festive times of the year with family and loved ones – and that means saying ‘yes’ to cake every once in a while! Of course, once we are into the New Year, we are often bombarded with new diets, exercise DVDs and ‘miracle’ cures for the muffin tops we gained over Christmas. However, try not to be fooled by these big, bold claims – if it seems too good to be true, it usually is! Instead, why not look to some different ways to cleanse and nourish your body for a healthy you, all-year round? This is something I discuss a lot in my book The Balance Plan too. Follow these few simple steps, and you can shake off that Christmas excess, and come bounding into 2018 both looking and feeling your best. Eat the Rainbow Pile plates high with mountains of fruit and veggies of every colour imaginable. The more colour we eat, the more vitamins and minerals you will enjoy – I promise your bodies will thank you for it! Every day, try to eat your way through the rainbow, enjoying red, orange, yellow, green, and blue or purple fruit and veg to ensure you’re nourishing your body with all the goodness imaginable. Spice of Life Add a sprinkling of spice to your foods to pack in an easy flavour punch, and a powerful detox boost. I love to add cinnamon to all kinds of foods (especially morning smoothies or porridge) as it is a natural sweetener that can help to balance out blood sugars. I also love to use turmeric in foods (try a turmeric latte if you’re short on time) because it is anti-inflam-

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Health Magazine January 2018

matory and an anti-oxidant, too. Detox Warriors Our mums always told us to eat our greens, and they were right! Every day, try to include large portions of leafy greens, AKA my Detox Warriors, in your meals. These foods include spinach and kale, which are fantastic to help detoxify and keep the liver healthy. They are also full of vitamins and minerals, and are anti-inflammatory, too! Dry Body Brush After one too many glasses of champagne, most of us will have duller, more dehydrated skin this January. However, show it some love – and detox the body at the same time! – with dry body brushing. Dry body brushing helps to flush out toxins (and ease cellulite), and can boost circulation and lymphatic drainage. Simply start by brushing dry skin before your morning shower, and work in gentle, circular motions, travelling upwards and towards the heart. Hydrate Staying hydrated is key for a healthy, detoxed body. By drinking plenty of fluids (ideally filtered water, warm water with lemon, or herbal teas), you can support your body’s natural detoxification process, flushing out any nasties. It can also help to energise the body, and keep you mind focused and clear. Aim for at least two litres of water each day, keeping a BPA-free bottle by your side, if needed. If you really dislike plain water, try adding fresh fruit, a squeeze of citrus, or mint to flavour. If you need more advice and support, then follow the simple Success Plan on the next page. It’s full of amazing tips for a healthier, happier you! 2018 can – and will – be your best year yet.

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

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Fitness by Personal Trainer Matt Roberts www.mattroberts.co.uk

Love them or hate them, there’s a good chance that at this time of year someone, somewhere is going to ask you what your New Year’s resolutions are going to be. I personally don’t have strong views on whether people should or shouldn’t make resolutions; you could argue it’s a good a time as any to commit to some positive changes in your life. While at the same time I can understand where the naysayers are coming from as most resolutions, especially those of the get fit and lose weight variety, rarely make it past the first quarter before a busy schedule and “life” commitments start to take priority again.

STRONG &

CONFIDENT = THIS YEAR’S MUSTHAVE BODY GOALS

In today’s social media driven culture, there is an over-emphasis on physical perfection as the key to happiness and success. Given the ubiquitous nature of these kinds of messages, it can be difficult to forge an alternative mindset which focuses on the importance of physical, mental and emotional health as a means to achieving contentment...

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This distinction between outcomes and behaviours is vitally important when it comes to our resolutions as change, on any level, will ultimately come down to whether we can act and behave differently from the current status quo. There are lots of great strategies that can help us with behaviour change. Perhaps the most important part of change however, is the mindset we take into it. The attitude and beliefs we have underpinning our motivation to change will often be the deciding factor in whether we can act differently when we need to. To help with this I believe we can learn an important lesson from some ancient Stoic philosophy.

The single most important practise in Stoic philosophy is differentiating The danger here is that people between what we can change and then give up completely under the what we can’t i.e. our thoughts and belief that the “best” time to change behaviours vs everything else. If we anything has passed them by - until do our best to practice this mindset next year. when we take on our resolutions (or anything in life for that “If we see our The truth is, there matter) it can be a very is no “best” time to consistency as powerful tool in helping us make resolutions. see them through. Agreed, January the success rather 1st offers a nice than any outcome, To use weight loss as line in the sand example, we have we are more likely an but don’t let that very little control over the be your downfall to stay on track for biochemistry of our bodies if it doesn’t work and we all differ in the the long term” out. Every moment pace at which our bodies presents a new opportunity to will respond to common weight loss make a change and to choose to practices. We therefore have very do things differently. Now is always little control on the outcome in this and always will be the best time to situation but we do have control make a resolution, so if things don’t over our thoughts and behaviours go to plan the first time don’t wait while we pursue such an aim. If we for next year, choose Now instead. focus on consistently performing the behaviours that are more likely With all that said, there are a few to lead to weight loss i.e. eating things to consider when you decide a diet of appropriate amounts of that today is the day things need to whole foods, exercising regularly change. and allowing our bodies to rest and recover, we bring the control factor For example, most resolutions fail back in our favour. If we see our because they are often based on consistency as the success rather an imagined future self that lives than any outcome, we are more in a world where we magically likely to stay on track for the long have fewer commitments, more term and tackle any setbacks with a motivation, less stress and more more rational frame of mind. time. In that world realising our goals is easy. In the real world it Think about your goals and doesn’t quite work like that. Part of aspirations for 2018, then think the problem is that we tend to focus about what things are under too much on outcomes such as “I your control to make them more want to lose 5kgs”, and we rarely likely to happen. Do these things back up these aspirations with a consistently, and whether you concrete plan of action i.e. what achieve the goal or not, you will are the behaviours we need to do have all the success you need in consistently to lose 5kgs? the journey.

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5 ESSENTIAL BENEFITS TO BEING A VEGAN By Health Specialist and CEO at Nosh Detox Ms Geeta Sidhu-Robb From our mood to our immune system, the vegan lifestyle provides us with a vast array of health perks. These include: 1. Mood Research has revealed that vegans may be happier than their meat-eating counterparts. 2. Fighting Disease When done right, vegan diets are naturally low in saturated fats and cholesterol. They have been shown to reduce the risk of many of the diiseases caused by a modern Western diet. 3. Less Toxicity The vegan diet limits exposure to foodborne illnesses, bacteria, parasites, and chemical toxins which are more common in commercial meat, poultry, and seafood than plant foods. 4. Money Saving Plant foods tend to be less expensive, saving on overall costs. It’s also much more filling as it has so much more fibre and is nutrient dense, so you eat less and stay full for longer. 5. Longevity Vegans have been found to enjoy longer and healthier lives when compared to meat-eaters. Ensuring you get all of the nutrients you need Vegan diets are packed full of essential nutrients, but in the absence of meat, it is vitally important that we make sure we are still consuming all of the correct amounts of proteins in other forms. Protein is made up of small parts called amino acids, which aid your metabolism and help to keep you muscles, skin and organs healthy. Vegan options include nuts, peanut butter, seeds, grains and legumes. Iron is another key nutrient and plays a crucial role in the production of red blood cells. These can help to carry oxygen throughout your body. Good sources include or iron includes beans, broccoli, raisins, wheat and tofu. Omega-3 fatty acids improve your heart health and brain function. Flaxseed meal and oil are two good vegetarian sources of omega-3. You can also look to plant sources. Finally, Zinc is vital to our immune system. You can find it in beans, nuts and soy products which contain fewer calories.

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forever

With the number of vegans in the UK having risen dramatically over the past decade, we take a look at the benefits and considerations for this increasingly popular lifestyle choice

‘I feel healthier and happier than I ever have’ Tiffany Watson

I have been vegetarian since a young age, due to a number of reasons. Growing up on a farm and surrounded by baby lambs, cows, chickens and pigs I developed a love for farm animals and when the farmer who worked on our land decided to take us to the slaughterhouse for the day my decision of not eating meat was firmly made. My sister and mum were also vegetarian so out of convenience for my mum she would cook us all the same thing, which was normally macaroni cheese and pancakes for breakfast every morning, which used to be my absolute favourite! I never considered the diary industry or gave it much thought until my sister told me she was turning vegan. My first thought was “I could never do that!” No chocolate, no cheese?! I loved cheese. She didn’t pressurise me to do the same and I didn’t question her decision and that was that. A few months later she asked me if I wanted to join her at a PETA event and I of course said yes. Little did I realise it was actually a talk and video footage all about the dairy industry and what went on. Let’s just say from that moment forward I have not eaten dairy ever again. I carried on eating fish for a little while longer after that before fully cutting it out as well and fully going plant based. So I would say my journey to becoming vegan was definitely done in stages, and in some ways I feel that is a better approach as I can imagine suddenly going from someone who eats meat, dairy and eggs to vegan is a massive shock and struggle as you have no idea what you can and can’t eat. However I do have friends that have done that and have been absolutely fine. I think it’s completely preferential and it is a journey for each individual. I think the major health benefits I have found were from cutting out diary. Instantly I lost weight (which I wasn’t trying to do but it just happened…definitely put it all back on now from the vegan cupcakes I seem

to find myself buying far too Tiffany Watson is well often). I used known for appearing to suffer really on E4’s Made in badly from Chelsea. She has bloating and been vegetarian since since cutting a young age and out diary I no just over a year and longer ever a half ago made the really get that change to go vegan bloated feeling for numerous reasons. which is so She is an advocate for nice. My skin animal welfare, recently feels amazing campaigning with HSI and I rarely global against fur and eve get spots, well as hosting charity which is such events in support of a huge benefit Wild Aid. but could also be because I now only use organic and vegan skin care products. The benefits from turning vegan are endless and I’m yet to find a negative. I think the question I get asked most about being vegan is ‘what do you miss most?’ The funny thing is though, because there is now so many amazing alternatives you don’t actually have to miss anything. If you want milk you have so many diary free alternatives, cheese, chocolate, sweets, burgers, pizza, mac and cheese you name it there is an option for you! Whilst the decision was made to protect the welfare of animals it has exponentially improved my own. I feel healthier and happier than I ever have and have had the amazing opportunity of meeting so many amazing people and brands. It has also inspired me to create my own brand Three Six Five, a range of vegan leather stationary, with our first product being 2018 planners including my favourite vegan restaurants worldwide, health tips and a meditation guide. They are available to buy at https://threesix-five.co.uk.

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RECOMMENDED READ The Little Book of Chakras by qualified yoga teacher and holistic healer, Patricia Mercier is a beautiful little guide which demonstrates how to balance your subtle energy for health, vitality and harmony

Find your

balance 5 simple steps to help restore life harmony

‘More and more young people are starting to buy into the idea that perfection is everything’ For those who can’t go on holiday very often, 29 per cent ‘reboot’ by visiting friends and family, 12 per cent switch off their phones and one in 10 meditate.

Neuroscientists from Mindlab have worked with snack brand, Yushoi, to work out a scientific formula for what has eluded many of us for years - how to achieve the perfect balance in life. In their study of 2,000 people in the UK, just under half claimed to have a good work-life balance. So what is the key to one of modern life’s seeming greatest challenges? EXPERIENCES Overall, the study showed happier people cherish experiences over possessions, prefer social settings than being alone and interestingly, would rather stay at home than holiday away. AGE This same study found that work-life balance improves dramatically with age with over two-thirds (64%) of over 60s saying they have found the perfect balance versus only a third (35%) of under 30s. ‘ME TIME’ Not having enough ‘alone time’ is the biggest barrier to the perfect balance

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in life with over a third of people (34%) saying this was an issue. FAMILY AND EXERCISE How we spend our free time is crucial, according to Mindlab neuropsychologist, Dr David Lewis. He says “the internet and TV are not the key to balance, but actually hinder it, while family and exercise have been found to improve it.” BREATH Richard Brennan, leading Alexander Technique practitioner, has written a book packed with practical breathing techniques and groundbreaking methods to help you alleviate breathing problems, improve posture, reduce stress and calm your mind. CHANGE YOUR ROUTINES Ressearch commissioned by Grace Say Aloe -“Sometimes it isn’t a full holiday that is needed, but just a little bit of time to break out from our daily routines, to rebalance and reboot. Even some time away from our mobile phones is all it takes to switch off.

Kate Taylor continues: “It makes sense that by re-booting your normality, even if it’s only a slight change to your routines, you can reap the benefits. TAKE A BREAK Those who don’t get regular breaks admit to feeling more stressed, being less productive and more likely to make mistakes at work. This is according to a study of 2,000 adults by Holiday Inn Express, which also found 60 per cent of Brits are now embarking on micro-adventures - to explore the outdoors or complete a physical challenge instead of boozy weekends, as people look to make the most of their time off work. Hiking is the most popular activity to do on a break, followed by cycling, water sports and sailing. Getting away can be restorative and help counterbalance our busy work lives, particularly if the break involves a healthpromoting activity and lifestyle. Losing your sense of humour, bingeing on comfort food and being unable to sleep through the night are all signs you need a holiday, according to a new study by Grace Say Aloe.

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‘STOP STRIVING FOR PERFECTION’ By Gemma Francis

Brits spend an hour and 40 minutes of every day striving for perfection, a study has found. A poll of 2,000 adults found three quarters dream of having the perfect life, dedicating an average of 12 hours a week to trying to improve their looks, career or love life. This amounts to the equivalent of almost 26 days a year or four-and-a-half years of their lives spent photo-shopping selfies, cleaning the house before guests arrive and applying miracle creams. Despite this, the poll by bagel makers New York Bakery Co. found three quarters of people wish there was less emphasis on being perfect and more importance placed on being real and authentic. And seven in 10 believe too much effort is put in to achieving perfection these days, with six in 10 admitting they don’t think they will ever have the perfect life they are striving for. Psychologist Emma Kenny said: “During the past twenty years a dangerous myth has been growing.It is one that confronts us every time we turn on the television, flick through a magazine or scroll through our social media.We exist in a world awash with perfection. Everyday, Instagram is crammed with photo-shopped images of men and women who look more mannequin than human.More and more young people are starting to buy into the idea that perfection is everything. It is vital that we learn to turn the volume down, but this can only happen when we start balancing our exposure to these images of perfection with a more realistic and ultimately fun perspective of life. Researchers found the average adult reckons their life is 48 per cent perfect, with money and finances the area most are looking to improve on.And one in five blame TV and film, celebrities and even their own friend’s social media images for the neverending quest. Amy Page from New York Bakery Co. said: “We think its time to challenge the norm by saying imperfection is perfection. Let’s be real and authentic. “Throw out the wasted effort, say it how it is and let people love you for the real you, appreciate your genuine wisdom and outlook, and go with the flow.”

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FIVE FACTORS THAT SEPARATE A TYPICAL PERSON FROM THOSE LIVING BEST:

SLEEP According to the Sainsbury’s Living Well Resport, sleep is the strongest indicator of a broader sense of wellbeing, controlling for other factors. JOB SECURITY For the typical Briton, their perceived level of job security is another important differentiator to those living best, suggesting that the peace of mind this can bring contributes significantly to how well we feel we live. HEALTH OF CLOSE RELATIVES For the typical person, worries about the health of close relations emerges as a significant barrier to living very well. In the South East, people said their quality of life was diminished most by concerns over the health of their parents. COMMUNITY CONNECTEDNESS Stronger connections with the people we share a community with is an important factor for those who experience the highest quality of life in Britain. The analysis suggests that by enhancing the quality and strength of these local relationships, people could live happier, more satisfied lives. The typical person speaks to their neighbours once or twice a month. .” www.about.sainsburys.co.uk/living-well-index

TOP TEN THINGS PEOPLE HAVE DONE IN THEIR QUEST FOR PERFECTION 1. Cleaned the house before guests come over to make it look spotless 2. Gone to the gym or exercise classes 3. Gone on holiday in a certain location 4. Applied filters to your photos 5. Fake tanned 6. Bought miracle face creams 7. Bought top of the range ingredients and food when making meals for others 8. Photoshopped images 9. Took diet pills 10. Bought a new car and put it on finance

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s er e h C

DRY

to JANUARY Thinking of giving up alcohol for January? You could be on to a health winner!

Giving up alcohol is a popular New Year’s Resolution, and one that many people look forward to after the often over-indulgent festive period. If you like the idea of going alcoholfree, you’ll love the health benefits that arise as a result even more. From losing weight, to purifying the mind, ditching alcohol for one month is a great idea. Below are some of the main rewards we can expect to reap on the back of Dry January. WEIGHT LOSS! The calories in alcohol are astronomical. The key to losing weight is to burn more calories than you consume – and drinking alcohol, especially multiple times a week, makes this much more of a challenge. On average, you start to see visible weight loss within a fortnight. Drinking a large glass of wine (250ml) can add roughly 228 calories to your dinner which is the equivalent of a ham and cheese sandwich covered in mayonnaise on top of your dinner! Let’s not forget, these are empty calories as well – they carry NO nutritional value unlike certain other calories. If you stop drinking alcohol and combine this with a healthy month of eating, then even better! BETTER SLEEP It may seem strange, as something associated with a night full of alcohol is the drowsiness that comes with it (i.e. like falling asleep on the sofa and waking

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up in the morning still wearing last night’s clothes.) But, whilst alcohol might send you to sleep – it doesn’t improve the quality. The sedative effect alcohol has wears off later into the night and your body comes out of deep sleep and into something called a REM sleep, which is much easier to wake from. An alcoholfree sleep is deeper, longer and above all more restful – it leaves you waking up with a smile and a clear head! BETTER SKIN Naturally, your skin will always benefit when you remove toxins from daily consumption – and alcohol is extremely toxic. Alcohol can make the skin feel less elastic and can cause you to age well before your years. Ditching the alcohol for a month will give your skin a chance to breath, clear and rejuvinate. GIVE YOUR LIVER A BREAK! Excessive drinking causes your liver to work overtime. Whilst it can handle small quantities, larger measures will cause it to become inflamed – which is often a silent disease. You may not notice it at first, but it can lead to cirrhosis which is a permanent condition. Drinking just two glasses of wine a day can cause you to develop a fatty liver. The glucose is converted into fatty substances that will fill your liver cells and potentially cause it to clog up – with disastrous consequences. Of course, this is in extreme cases, and not every alcoholic drink is going to give you liver disease – but it’s worth taking your liver’s workload into consideration before you open

that next bottle of wine. An alcohol free month will give your liver some time off, allowing it to repair and cleanse, which will in turn leave you feeling purer and healthier. MORE ENERGY Heavy drinking causes blood cells to become larger and that makes you more tired and lethargic as it hampers the transportation of oxygen around the body. Once the cells begin to renew, you will feel so much more energetic and healthier all round. Although this can take up to 3 months to have an effect, your body starts to repair itself immediately. SAY GOODBYE TO THE SORE HEAD This one doesn’t require much of an explanation. It’s common knowledge that excessive drinking, especially of red wine and beer can leave you waking up to a pounding headache. Needless to say, an alcohol free month is a hangover free month – start enjoying your Sunday mornings! MONEY SAVER Aside from feeling more clear-headed, fresh and energetic – is there any better feeling than having a few extra quid in your back pocket? Say you spend £50 a week on an accumilation of after work drinks, bottles of wine from the shops etc. you will be saving £200 a month and £2400 a year (should you wish to take it forward!). Put it away for a treat? www.noshdetox.com

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Get the

LIGHTEN UP

JUICE!

Light Drinks offer a wide collection of drinks which are not only low in alcohol, but also calories. Perfect for people who are trying to cut down this New Year. An example is this alcohol free Prosecco by Scavi & Ray which has the great taste of Prosecco, without the alcohol. www.lightdrinks.co.uk

Discover the best soft and alcoholfree drink alternatives to enjoy this Dry January!

What a melon! What A Melon contains naturally occurring Potassium and the amino acid Citrulline, helping to boost athletic performance and aid muscle recovery. It contains watermelon water, a splash of lemon juice and natural spring water and is stocked nationwide at Waitrose, Sainsbury’s, Holland & Barrett and other retailers.

Get in the spirit

Seedlip Drinks specialise in alcohol-free spirits, one of which is their ‘Herbal’ blend of botanicals including peas, hay, spearmint, rosemary and thyme. Serve with Indian Tonic Water or visit www.seedlipdrinks.com for cocktail recipe suggestions.

Soda, so good! Soda Folk (www.sodafolk.com) is an award-winning drinks brand pioneering craft sodas in the UK. Their range is perfect for expectant mothers, breastfeeding mums, sympathetic dads, tee totallers, those avoiding alcohol to cut down on calories or look after their health and designated drivers. Making an excellent standalone drink with lunch or dinner, for a quick afternoon boost or as a satisfying alternative to alcohol over Dry January, these new quenching flavours make a terrific refresher for any occasion.

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Feeling the

cold? Find out the top six lesser know ways to boost your immunity this winter

which act as a first line barrier guarding against entry of germs into the body. Omega-3 EPA also produces ’eicosanioids’ that produce beneficial effects in the regulation of inflammation, immunity and blood clotting. “What is crucial is the balance of vegetable oils and fish oils in the Many people assume colds and flu diet. In the British diet, are par for the course during the there is usually an over consumption of winter months, but Omega-6 (found in foods the reality is there such as vegetable oils and is much we can do “Omega-3 fatty help artificial margarines). Too to help improve much Omega-6 promotes build healthy mucous our resistance to inflammation, blood these seasonal membranes – the clotting and opposes the illnesses. We might benefits of Omega-3. delicate skin that already be aware lines the airways and of the importance 2. SEX of vitamin C for digestive systems this purpose, but You may have had a busy which act as a first who knew there day at work but that’s no were so many line barrier guarding excuse to pass up on other less obvious some fun in the bedroom! against entry of diet and lifestyle Sex is a great way to boost factors that could germs into the body’ your immune system! help support our Dr Marilyn Glenville, defences during one of the UK’s leading this particularly vulnerable time? nutritionists (www.marilynglenville. These include: 1. OMEGA 3 FATS Babi Chana, Nutritionist and Biochemist for Wiley’s Finest, explains why Omega-3 is the essential nutrient to help your immune system. “Omega-3 fatty acids help our immune system resist and fight infections such as colds and flu. They build healthy mucous membranes – the delicate skin that lines the airways and digestive systems,

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Health Magazine January 2018

co.uk) explains, “There has been research to show that having regular sex (once or twice a week) boosts immune function. The researchers measured

the level of IgA (immunoglobulin A), an antibody which can help protect us against colds and flu and found that those who had sex regularly each week had a 30% increase in IgA compared to those who either abstained or only had sex once a week. 3. VITAMIN D Due to indoor lifestyles and processed diets, Vitamin D deficiency becomes very common during the winter months, with potentially significant implcations for our immune health, given the role of this nutrient in helping the body fight infection. It’s estimated that 10 million people across the UK have low vitamin D levels – that’s 1 in 5 adults and 1 in 6 children. Nutritionist Kim Pearson says: “One of the simplest ways to check your vitamin D levels is with a home test kit, such as the one distributed by BetterYou in association with the NHS.’ www.betteryou.com 4. KEFIR Boosting the balance of friendly bacteria in the digestive system is a proven natural way to help boost immunity. Many products claim to introduce healthy bacteria into our intestines, but research has shown that eating extra leek, onion, garlic, asparagus, and artichokes - which are naturally rich in the probiotic Inulin - exerts the greatest positive change. The milk drink kefir - made by adding kefir grains to dairy such as milk- has also been shown to help. Because of the high acidity of fermented products, the bacteria are able to survive the acid environment of the stomach and reach the intestines. In the Caucasus region, kefir had been known for centuries as “the drink of the centenarians” before it was discovered by the general public. www.thekefircompany.co.uk

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5. CHILLI Packed full of vitamins, it may surprise you to know that chillies contain more Vitamin C than oranges, which helps to boost the immune system. They are also a superb source of vitamin A, vitamin E, potassium and folic acid. wwwroyalchinagroup.co.uk 6. SEAWEED Consuming plant-based fibre such as that found in seaweed has been shown to encourage the growth of intestinal flora, which can help to bolster the immune system. Seaweed also promotes the production of white blood cells, the cells that are responsible for fighting off bacterial and viral infections, and can decrease the body’s inflammatory immune response.

5. Regular exercise will make you feel more energetic, can improve your mood and will help you manage your weight better in the winter months. There is also some limited research suggesting that moderate exercise can strengthen the immune system by promoting good circulation. 6. Eat porridge for breakfast. Rolled oats are a super-grain which contain lots of antioxidants and anti-microbial properties which can kill or slow the production of microbes in your body which cause infectious illness. 7. A healthy immune system needs good, regular nourishment. We know that those who are malnourished are more vulnerable to infectious diseases. Eat seven portions of fruit and vegetables a day and swap from white to multi-grains. Avoid sugar. Just 10 teaspoons of sugar a day may impair the ability of white blood cells to fight viruses. 8. Laugh more! It sounds a little silly but laughter may increase the production of antibodies and white blood cells in your body and reduce hormones associated with stress. So not only does laughing help you mentally, but also physically! Many argue that a positive state of mind helps keep us well and helps recovery from sickness.

Organic Mixed Seaweed Flakes http://bit.ly/2hmXpzP 8 TIPS TO BOOST YOUR IMMUNE SYSTEM THIS WINTER By Dr Riccardo Di Cuffa, Director and GP at Your Doctor www.your-doctor.co.uk 1. Get the flu jab - especially those who are at risk such as pregnant women, the elderly, or people with certain diseases such as coeliac disease, as well as carers. For example, we know that having the flu jab significantly lowers the rates of sickness and death in older people when compared with no vaccination.

www.your-doctor.co.uk

KEFIR STARTER CULTURES SUPPORTS AND OPTIMISES YOUR

Intestinal flora

Immune system

Digestive system

Resistance to diseases

2. Most health experts agree that we don’t get more colds and viruses in the winter because we actually are being exposed to colder temperatures but because we spend more time indoors with people who pass on their germs. Try get some fresh air whenever you can. Getting out regularly for a short walk will additionally help you get sunlight exposure to increase levels of vitamin D which reduces the risk of seasonal affective disorder, osteomalacia and rickets. 3. Getting enough sleep is essential in the winter. Not getting enough sleep increases the production of the stress hormone cortisol and can even lead to inflammation in the body. Try to get eight hours of good quality sleep a night. 4. Keeping stress levels manageable reduces levels of cortisol and excessive adrenaline which can affect our body’s natural balances.

THEKEFIRCOMPANY.CO.UK

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‘Hatha’ healthy holiday Plan the ultimate kick-start to your 2018 health resolutions

Health and wellbeing retreat is not only a way to help establish a positive routine, it is also a fantastic way to meet new people, explore unique destinations and experience a range of activities that you might not have the opportunity for at home. Sunflower retreats specialise in holistic holiday experiences in Italy and Costa Rica, and each retreat comprises the very best in yoga, food and accomodation. Destinations: Their Italian retreat is set in Casperia, which s a beautiful Italian pedestrian hilltop village located an hour from Rome in the Sabina hills. In Costa Rica, the location is Mal Pais eco jungle lodge on the Nicoya Peninisula, which can be foudn in the heart of the Cabo blanco nature reserve on the pacific coast. Yoga The retreats are run by a team of international yoga teachers who are trained in a range of styles including Hatha, Vinyasa Flow, Iyenger, ashtanga, Kundalini, divine Feminine Yoga, Yin, restorative, meditation, Yoga nidra and more.

‘Sunflower Retreats are run by a team of international yoga teachers who are trained in a range of styles including Hatha, Vinyasa Flow, Iyenger, ashtanga and more’

Food All food is locally sourced and organic, with vegetarian and vegan options. The retreats also cater for people with special diet requirements. Accomodation Accomodation comprises a range of singe room, budget and also luxury room options, with most of bedrooms fitted with en suite bathrooms. Prices range from £410 depending on room chosen and accommodation option. Four or six night stay options are available. Flights not included. Activities In both locations, the retreats offer a wide range of optional ayurveda and holistic treatments and other activities including painting classes, cooking lessons, horse riding, Italian or Spanish lessons, cycling, walks, paddle boardin and surfing.

Sunflower Retreats first of its kind in Italy

Yoga retreats & wellness holidays since 1998 in beautiful unspoilt locations with Yoga & Pilates, Holistic treatments, Italian cooking lessons, walks, treks, cycling, horse riding, painting classes & more, for bookings visit: Skype: 01273 782 330 / 01273 782 196 www.sunflowerretreats.com 20

Health Magazine January 2018

www.sunflowerretreats.com sunflowerretreats@gmail.com

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Make your 2018 more exciting and active book a luxury salsa or fitness break in France While we know winter is a time to be cosy, wrap up and indulge in festive fayre, you can be sure the January blues will have you craving some sunshine and wellness. So this year, why not treat yourself to a spring or summer fitness retreat in total luxury? A sound way to shape up and press ‘reset’ on lifestyle goals, attending a fitness retreat in sunnier climes has long been favoured by celebs needing a New Year life reboot. Chateau Lou Casteou in the South of France offers two of the best allinclusive luxury fitness retreats on the market – ‘Let’s Salsa’ and ‘Body Tonic’, voted in a recent magazine poll as ‘4th Best European Fitness Retreat’, set in the most stunning of Cote d’Azur surroundings. Let’s Salsa, 5th - 8th April, 2018, is a four-day dance extravaganza, where guests sample different dance disciplines. Teachers Laith Sami, a twice-European and UK Salsa Champion, the excellent Simon and Becky Mascarenhas and John Let’s Salsa teach Salsa, Merengue, Bachata, Cha Cha Cha, Reggaeton, Street Dance and Kizomba, alongside fun fitness activities. Let’s Salsa welcomes both beginners and experienced dancers wishing to hone their footwork skills and is priced at £1,250pp for a private en-suite room with sea or mountain-views or £998 for two guests sharing.

trainers David Higgins and Dan Tegg, the programme also includes kayaking along jaw-dropping coastal routes. Body Tonic is priced at £1,550pp for a private en-suite room with sea- or mountain-views or £1,350pp for two guests sharing. Both retreats include delicious, gourmet, nutritionally-balanced meals, prepared by talented chefs from the best local ingredients and fine wines. All drinks and a welcome champagne reception are included, along with wine tasting and transfers from Nice airport. For more information about either retreat, please contact Morag McLaren by email on morag@ loucasteou.com <mailto:morag@ loucasteou.com> or telephone +44 (0)7990 573 287. Chateau Lou Casteou is also available for exclusive private hire and ideal for corporate events, luxurious holidays and special events for families and friends.

Or try out Body Tonic, 20th - 24th June, 2018. Lou Casteou’s five-day fitness holiday offers energetic, fun training and dance, stunning coastal and mountain treks, HIIT classes, a tennis academy, core fitness, kettlebells, water aerobics, boxercise, yoga, TRX strengthening, cardio blast, circuit training, legs, bums & tums and relaxing massage. Led by

Our events are ideal for couples and make lovely gifts for retreats together

loucasteou.com

LUXURY LATIN DANCE AND FITNESS RETREATS Chateau Lou Casteou, Cote d’Azur, France

Set in the beautiful French Cote d’Azur countryside, minutes from the sea, these luxury dance and fitness retreats provide 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. www.health-magazine.co.uk MMBaxterS37.indd 1

Lets Salsa

April 5th-8th 2018

BODY TONIC June 20th-24th 2018 Please register your interest ASAP to guarantee a place Contact: morag@loucasteou.com

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SUCCESS

THE

PLAN

Despite knowing what we should be eating, many of us are struggling to translate nutrition knowledge into long-term positive lifestyle habits. So what’s the secret to turning unhealthy diet habits around... for life?

Despite nearly half of Brits describing themselves as health enthusiasts, millions are skimping on healthy habits such as eating oily fish twice a week, getting five portions of fruit and veg or walking 10,000 steps a day. Almost a quarter will buy supplements but forget to take them, with the equivalent having never had their blood pressure checked. Rob Hobson Healthspan Head of Nutrition said: “Despite all the hype and interest around nutrition, information overload has actually made it very confusing. For one reason or another, despite the information available, many people are still not eating enough of the right foods to support their optimum nutrient intake. “Food surveys show that shortfalls in key nutrients exist amongst a significant percentage of the population and people are still unclear about how they can support their diet to insure optimal nutrient intake.” (www.healthspan.co.uk) THE EFFECT OF SUB-OPTIMUM NUTRITION Reduced productivity It has previously been reported that the nation’s poor diet has been linked to lower productivity that costs the economy (including NHS, state benefits, loss of earnings and productivity) up to £10 billion a year. Almost £7.7 billion is spent on NHS treatments that could be avoided if people cut down on fatty

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and salty foods and ate more fresh fruit and vegetables. Yet the new research by British Summer Fruits found UK companies are doing little to encourage a culture of healthy eating; one third provide sugary snacks as fuel or to celebrate good work. Nearly 80 per cent of all meeting room snacks provided by offices were fizzy drinks, sugary biscuits and sweets. More than half of empoyees stated that they worked more productively (52 per cent) and were in a better mood (55 per cent) at work when they ate healthily. Corporate wellness expert Kate Cook calls for an expansion of corporate well-being initiatives to include free or subsidised fruit: “In my experience, the companies that have the lowest staff turnover are the ones that really invest in their staff wellbeing, particularly giving them access to great food choices. Offering fresh fruit and other healthier alternatives instead of biscuits is a cheap and easy way for UK business to encourage a healthy, positive and productive workforce and therefore contributing towards a better economy.

THE SOLUTION Supplementation Taking multivitamin and mineral supplements significantly increase nutrient intakes and decrease nutrient deficiencies, a new study recently found. This major new study published in Nutrients confirms that regularly taking multivitamin and mineral supplements (VMS) is the best way to ensure you are getting sufficient essential nutrients,

versus diet alone. Dr Carrie Ruxton, from the Health and Food Supplements Information Service commented, “This study is really important in setting the record straight on the value of multivitamins and minerals. We know these nutrients are key to our health and wellbeing and low levels have been shown to have negative health impacts.” “Unfortunately, all too often it is said that you can get all the nutrition you need from a healthy, balanced diet. But this ignores how most people actually eat. A lot of people don’t consume the fullspectrum of micronutrients needed to support optimum health.” Adequate intake of micronutrients is essential for nearly all metabolic, developmental and growth processes, and for good health across the lifespan. Remove distractions from mealtimes Whether it’s the TV, your computer or your smartphone, eating whilst engaging your mind on another activity or distraction can tune your senses out from the food you are eating. The result is that you can miss the body’s signals that it is full, potentially leading to overeating and feelings of disatisfaction after each meal. An old saying in Japan is “hara hachi bu”, which means ‘stop eating when you feel full’. Smaller portion sizes and a lower calorie intake have both been attributed to Japanese health and longevity. (Source: www.hyperjapan.co.uk)

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In this ground breaking research, 15 obese adult patients were taught the simple tapping technique, which they self-administered over a four week period. During their scans, they were shown photos of food and researchers were able to see that the centre of the brain associated with cravings was no longer being activated. www.goe.ac Magnesium Cravings for specific foods could be an indication of a deficiency in a micro or macro nutrient. In particular, a craving for chocolate could highlight a magnesium deficiency. Andrew Thomas, founder and managing director at BetterYou, said: “On average Brits eats around three bars of chocolate per week. But rather than reaching for the chocolate, people should start to consider why they are craving it. “Our need for magnesium has never been so great, yet it’s also one of the most difficult vitamins to receive through diet or oral supplementation alone:” www.betteryou.com Stave off sugar It’s no secret that sugar is a highly addictive substance that can have negative effects on our health when consumed frequently, so if you’re gorging on foods that have a high sugar content, this could be the reason why you’re diet is off balance. Cutting out sugary snacks is much easier said than done though, especially if you’re grazing on them frequently. Nutritionist, Cassandra Barns explains, “Sugar is quickly broken down into glucose in our blood – the type of sugar that converts directly to energy. Our blood glucose level goes very high at this point, and this is when we feel energised. The high levels of glucose in our blood trigger the release of insulin, which then quickly removes the glucose and stores it as glycogen or fat. As well as causing us to put on weight, this surge in insulin often makes our blood sugar level drop too low, causing an energy dip, concentration problems, and cravings for yet another boost of sugar – and so the cycle continues.” So where to start with the sugar cull? “You can add sweetness to foods in other ways. For example, you could add carrots, raisins, dates, figs or bananas as natural sweeteners.” advises Dr Marilyn Glenville. For snacks, introduce the likes of berries, full-fat Greek yoghurt and almonds which will keep your fuller for longer. Take a walk Are you using snacking as an excuse to get away from your computer? Instead of giving into your cravings, go for a walk around the block. This will refresh your mind, get your blood pumping and your body moving.

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WHY EVERY NEW DAY IS LIKE NEW YEAR’S DAY HARRY JUDD Health, fitness and wellness advocate

Image credit: Dan Jones

‘Tapping’ (EFT) Early findings from Bond University in Australia have scientifically demonstrated that the “Tapping Therapy” rewires the brain’s neural pathways to reduce addiction and food cravings. “Tapping”, also known as EFT (Emotional Freedom Techniques), involves “tapping” on certain acupressure points on the face, body and hands, whilst focusing on a single issue.

If I’m feeling unmotivated or if I’ve had a few weeks of being inactive I always remind myself that I’m only one great workout away from getting back on track. A solid workout always leaves me feeling positive and seems to reset that motivational switch. I try and do this at the beginning of the day because I find it leaves me feeling focused and in turn then results in a more productive day. I also find that exercise is the catalyst for me making better food choices. I don’t have the mindset of ‘I’ve done a workout so now I’m allowed to eat cake.’ I want to compliment that workout by eating healthy food. I’ve only ever had one New Year’s Resolution and that was to quit smoking, and I’m glad to say I managed it. The way I achieved quitting this was through exercise. On the 1st of January I proudly announced to my family that I was quitting smoking! However it got to 4pm and I was already really struggling. I was desperate for a cigarette. I saw my trainers at the front door and I had a choice, smoke or run? Thankfully I chose the latter and went out for a run. The cold winter’s air hit my smoker’s lungs, which highlighted the damage I’d been doing. At the end of the run the endorphins were working their magic and I felt so positive about my decision. So from then on when I was struggling with a craving, I would go for a run. I ended up doing the London Marathon in April for the Teenage Cancer Trust, which was one of the most amazing/hard things I’ve ever done! This experience proved again that exercise wasn’t just about losing weight and looking good, it was also a great way to battle addictions and a way to keep you focused. I make sure that I have a good balance in my life and enjoy certain foods, I’m not too strict with myself! I set realistic goals and it’s important to remember that everyones’ goals are different. One person going for a 10 jog could be working just as hard as another person doing 10 minutes of high intensity exercise. So don’t rate yourself against others, just be the best that you can be. It can be daunting to make lifestyle changes and they can seem hard at first and like you’re not achieving much, but it’s important to remember you’re still lapping everyone that’s sat on the sofa doing nothing! It’s about sustainable exercise and allowing yourself a day when you have a pizza or an evening when you have a drink. Some people work better with all or nothing, but it’s about finding out what works for you. If you approach it in the right way with a positive frame of mind then exercise can shift from something you dread or may dread, to something you look forward to! And remember, gyms aren’t for everyone so get creative and try other things, whether that’s starting to play a sport you used to enjoy or joining a dance class, it could be anything - but just get moving! Harry’s new book ‘Get Fit, Get Happy’ is out now and available at all high street and online retailers. Hardback £19.99

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Slim chance

How changing the habits of a lifetime could increase your chances of long-term weight management

The average health kick lasts less than 12 days, a study has found. Despite starting with good intentions of eating healthier food, exercising more often and cutting back on alcohol and smoking, the average adult will be back to their usual ways before two weeks has passed. But people’s yoyo health pattern is repeated four times a year, with the average adult trying a new regime every three months.That amounts to the equivalent of eight years of a lifetime spent trying to stick with 252 different health kicks. Feeling tired is the most common reason for quitting a health kick, followed by a stressful day at work and chocolate is the ultimate food we all fall off the wagon for. Boredom, a night out or holiday and the lure of takeaway food are also likely to see people cave. Rob Hobson, Healthspan Head of Nutrition, which commissioned the research to mark the launch of new supplement products called YOGO, said: “It’s important that when starting a new health regime that you make sure you are getting a balanced and varied diet. “There is so much more choice these days when deciding on what route to take when improving your health that it’s no wonder Brits are jumping in between different health kicks.” The study of 2,000 adults found two thirds will often start a health kick with good intentions of eating well and exercising more but find it hard to stick with it for too long. Dr Meg Arroll, a psychologist specialising in health on behalf of Healthspan said: “People find it difficult to make change particularly when the health goals are vague and overarching – wanting to be a bit fitter or healthier is hard to achieve as it’s these things are difficult to track and measure. “But it is important to decide which aspect of health you want to change - focus on one health change then work on the goal in terms of making it SMART (specific: measurable: achievable: relevant: timely). The study, carried out on OnePoll.com also found 87 per cent reckon they have a good idea of what they need to do and eat to be healthy, yet six in ten will often say they will do one thing and do another.

SIMPLE MISTAKES THAT COULD BE IMPACTING YOUR WEIGHT Your morning coffee Although many of us use coffee to haul us out of our sluggish morning slumber, it may be feeding our sweet tooth and tempting us into snacks we know we should avoid. New research from Cornell University has found that caffeine can temper taste buds temporarily and make food and drink taste less sweet, leading us to crave sugary treats to satisfy our cravings. So to get your morning off to a healthy start and still give you that little lift try swapping your morning coffee for Clearspring’s Matcha Shot [RRP £6.25, www.clearspring. co.uk], for example. Missing breakfast No matter how busy your morning, always make sure you make time for breakfast. Skipping this essential meal will wreak havoc with your blood sugar levels and leave you craving something sweet mid morning. Alix Woods, nutritionist at Quest Nutra Pharma (www.qnutraphrma. com), shares her favourite breakfast for balancing blood sugars, “Start the day with a great breakfast that includes whole grain cereals, nuts, seeds, and nutrient rich super fruits such as pomegranate, mango, and blueberries. For breakfast on the run choose a power shake combining fruits and cereal with added protein.” Grabbing a smoothie It may be full of fruit, but some smoothies and fruit juices can contain up to 7g of sugar per 100ml, nearly a third of your recommended daily allowance. Instead of grabbing a shop bought smoothie try making yourself a juice with a real nutritional kick by combining blueberries, cucumber, avocado, water and flax seeds for a drink that’ll set you up for the day without any hidden sugary nasties. Doing that much beloved exercise class As much as you may love that post work HIIT class, having only one exercise staple may not be doing you as much good as you think. Shona Wilkinson, nutritionist at SuperfoodUK.com explains, “If you do the same exercise all the time your body can become used to it, and not work as hard. Adding variety also means you’re less likely get bored and in turn go more often. Try to vary between aerobic, cardio, weights and exercises that can help with relaxation such as yoga and Pilates.” Sources: https://www.sciencedaily.com / https://www.theguardian.com

‘To prevent your body getting used to the same workout, try to vary between aerobic, cardio, weights, yoga & Pilates’

TOP TEN THINGS MOST LIKELY TO MAKE YOU QUIT A HEALTH KICK 1. Feeling tired 2. A stressful day at work 3. Chocolate 4. Boredom 5. A trip away or a holiday 6. A night out 7. Alcohol 8. Bad or cold weather 9. Takeaway food 10. Cake

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Dining ‘al desco’ New research by Grace Say Aloe has revealed that 40% of office workers typically opt for ‘al desco dining’ when lunchtime rolls around. Multitasking your way through lunch by trying to eat whilst taking phone calls and typing emails may feel like the best way to get through everything at once. But according to top food psychologist, Dr Christy Fergusson, you should avoid eating lunch at your desk at all costs. According to Dr Ferguson “Eating while you’re distracted by work can be a disaster for your waistline and energy levels. How many times have you mindlessly munched your way through lunch and before you realise it you’re on your last bite? Research has shown that eating while distracted can lead to overeating. For example, one study found that those eating while watching TV ate 36% more pizza and 71% more macaroni and cheese. What’s more, the type of distraction doesn’t matter. So while you're unlikely to watch TV at your desk, chowing down lunch while staring at a screen: scrolling through a spreadsheet or mulling over emails, could be just as detrimental.” “Switch off the distractions. Step away from your computer screen and put your smartphone back in your bag. Take time to focus on what you’re eating. Taste, savour and enjoy each mouthful. By practicing mindful eating, you will eat less and finish your meal feeling more satisfied.” Ditch sugary treats Sugar is one of the main sources of empty calories, and not only this, it can wreak havoc with your appetite and metabolism. So here’s four simple hacks from nutritionist Kim Pearson to keep in mind when reaching a sugary pick-meup! 1) Drink a large glass of water before the meal Water is essential for many aspects of health and it could even help with weight loss. In one study, people who drank water before meals ate on average 40 calories less at their meal. The body can confuse hunger with thirst, so reach for a glass of water before snacking to help avoid over eating. If water is too bland, jazz it up with slices of fresh citrus fruits or cucumber and mint. 2) Eat food off a blue plate Studies have found that when a food’s colour contrasts with the plate on which it is served, fewer calories are consumed. Blue is frequently recommended as it contrasts with many popular foods – and very few foods are blue. Try eating from a blue plate to see if it helps moderate cake consumption. 3) Turn off the lights Studies have shown that people eat less when they are blindfolded. It’s believed that when less influenced by the look of food, the body tends to think it has eaten more than it actually has. Therefore, eating in the dark can help you stop eating when you are full, rather than when the plate is clean.

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Q&A with Davina McCall

How do you keep yourself motivated? I get asked about motivation so often and I think that is one of the hardest things when you start working out. It's so important to feel motivated. The first thing I always say to people is sign up for something. It doesn't matter if it’s a walk or a 3k run, just sign up for something and get fit for it and the minute you've done it, sign up for the next thing. I always have two or three things a year in the diary that I have to stay fit for. I make sure I do them with friends so then you can get fit together - it's much more fun. What is your advice to people that are struggling to get motivation? Getting motivated is as easy as making a decision - trying is a word that I hate. You are either doing, or you are not doing. But trying is a horrible no mans land, so make that decision to do, and that will ignite your motivation and kick start it for you. Are you at your ideal body shape? I am where I want to be now, and last year I lost about half a stone and I am going to try and stick to it. I often fluctuate, but this is where I feel the most comfortable and confident. Please don't worry if you put on a bit of weight when you work out. It's perfectly normal - muscle burns fat and you need to build muscle to burn the fat. It is widely reported about the benefits of exercise for mental health - how have you noticed the changes in yourself since exercising? I talk about this often on my Instagram page, because of the benefits I feel mentally and physically after exercise. Sometimes if I've trained really hard, I get a real sense of joy and euphoria, so it has a profound effect - especially in the winter when it's really important to keep the motivation going. Keeping it going helps the endorphins, and that dopamine that you get from a hit of exercise it will help keep

you happy d u r i n g these winter months. What is the next fitness goal you would like to achieve? I would like to do a Disney half marathon Davina: Toned In in Florida 10 on Blu-ray, DVD dressed as and on Digital is Arial - although available now! the mermaid tail might be a problem, haha! Does eating healthily come naturally to you? It does now and I think that's a really important message that I want to get across as eating heathily used to be denying myself something - but it doesn't mean eating cardboard and not getting joy out of things. It means that you eat the right foods and crucially the right amount of food. Thats why I've enjoyed doing my book, Sugar Free Family - my lifestyle has been a journey and I have now achieved a balance. You have never looked better are there any trouble areas you have to work harder at? Definitely my bum, legs and calves. All of my legs and my bum I have to work very hard at. What's been you fitness highlight to date? I would say that seeing the impact that I've had on people is always really humbling and always inspires me to keep doing what I'm doing. Helping other people whilst making myself feel good is a win win.

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FACE WINTER THE

Natural ways to save your skin and hair this winter

Now that the winter months are upon us, it’s time to start thinking about ways to protect our skin and hair from the damage that the harsh winter weather can cause. For many people, this might mean delving into your purse and forking out money for expensive beauty products, but there are easier and cheaper ways to help keep your hair and skin in-check over winter. Our experts have put together their seven top tips to help you maintain healthy skin and hair this winter, the natural way!

cause damage to skin in the long run. Herbal remedies in most instances are natural without any harmful ingredients.” The Samol Herbal Hair & Scalp Oil (£18.33, www.samolherbal.com) uses an ancient Greek age-old remedy that helps to provide essential nutrients for your hair and scalp using a unique blend of natural herbs and organic, coldpressed oils.

1.Embrace your morning oats

“Turmeric may be the ultimate skin superfood! It has anti-inflammatory activity so may help to combat redness and relieve rashes and skin irritations. It’s thought to have liver-supporting properties, aiding detoxification to support clear skin. And it may even boost collagen production in the skin. Turmeric’s warming properties make it ideal for winter - use dried or fresh turmeric in homemade Indian or Asian dishes, or have it in a turmeric latte or turmeric herbal tea,” suggests Cassandra.

Biotin is part of the B vitamin group, which all have a role in hair health and growth, but none more so than biotin. It is thought to be vital primarily because of its role in the manufacturing of proteins such as keratin, which protects hair from tangles, frizz and breakage. Nutritionist, Cassandra Barns explains, “Oats are specifically rich in biotin, which is a nutrient that’s important for our hair, especially during the winter months. A warming bowl of porridge made with whole rolled oats is an ideal winter breakfast and an easy and healthy way to provide your hair with a boost of biotin.” 2.Keep it natural Some chemicals in hair treatment products can cause a reaction on the scalp which affects hair growth and quality. Certain chemicals can also be drying for the hair. Samar Farooq, co-founder of Samol Herbal explains, “Nowadays, the modern creams and oils can be full of harmful ingredients as they rely on chemical formulations that can

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3.The golden spice

4.Eat your broccoli “Broccoli is one of our best sources of vitamin C. Although vitamin C is best known for its immune-supporting properties, our body also needs it to make collagen – the protein that gives our skin elasticity and strength. Broccoli also contains sulphur compounds that support detoxification and help to balance hormones – both of which can help us maintain clear, glowing skin throughout the gloomy winter months,” explains Cassandra.

5.100 brushes a day? It may go against the old wives tale, but too much brushing can actually break the hair and cause more to fall out. Never brush your hair when it is wet – use a wide-tooth comb instead, or ideally leave it to dry naturally before brushing. Tight ponytails or other hairstyles that pull on the hair can also affect its condition and increase hair loss, so avoid these if you can. Ensuring you have regular trims – especially if you have long hair – also reduces breakage and hair loss. 6.Oily fish Due to the harsh winds and cold air during winter, your skin and hair can tend to get drier than usual. Ensuring you have enough oily fish in your diet can help keep your skin and hair nourished. Cassandra explains, “The omega-3s in oily fish may have a direct role in maintaining the skin’s ‘barrier’ and minimising the water loss that can result in dry skin. Oily fish such as mackerel, salmon and sardines are also a good source of selenium, which we need for strong hair, and a great source of protein – which our skin and hair are made from!” 7.Sesame Seeds Sesame Seed Oil, also known as ‘the Queen of Oils’, is popular for its highly nourishing healing qualities. Samar explains, “Sesame oil helps promote hair growth and strengthens hair from the roots. It is enriched with vitamins E and B complex and packed full of minerals such as magnesium, calcium and phosphorus”.

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Look of the season by Wendy Rowe

RED HOT LIPS The easiest way to heat up your beauty look in the colder months? With a red-hot lip, of course! I work with a lot of clients who feel at their most beautiful with a red lip, but equally a lot of people could never imagine themselves feeling comfortable with such a statement colour. But when it comes to this time of year, there’s no better way to brighten up the bleak British winter than with a bold lip.

TRY CONTACT LENSES FREE 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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If you fall into the category of those who feel uncomfortable with such a statement look, how can you tap into the trend? I always recommend trying a subtle stain if you’re new to a bold lip. Opt for a sheer, browntoned red that will work well for day or night. But if you’re brave enough, a full-on red is always great for nights out, and (despite what you may think) really does suit everyone. I’ve designed a collection of six classic reds for French beauty house Les Bouches Rouges, ranging from hot flame-orange red to barely-there burnt auburn, which is great for day. I love hand-selecting colours I think will work for friends and making a present of extra special beauty products.

Wendy Rowe: International Makeup Artist and Beauty Expert Wendy Rowe has more than 20 years of experience and is known for her refreshingly unconventional vision and unorthodox technique, which is meticulously detailed and produces stunning results. The queen of flawless skin, she consistently works with leading fashion and beauty publications, such as Vogue and Harpers Bazaar and renowned photographers including Camilla Åkrans and Inez & Vinoodh. Her client list includes the likes of Burberry (for whom she is Artistic Consultant), Sienna Miller, Cara Delevingne and Victoria Beckham. Wendy’s best-selling book “Eat Beautiful” is filled with easy and delicious recipes and invaluable beauty advice, a herbal pharmacy and simple beauty tips that are easy to incorporate into daily routines to achieve amazing skin. Wendy can be found blogging at www.wendyrowe.com.

Another top tip to pull off the bold lip trend is to make sure your skin is amazing. I know this is easier said than done, but there are plenty of things you can do that will help. Work out as often as you can, use great skincare and be sure to eat fresh, seasonal food that you prepare from scratch yourself. In winter, skin becomes dull, so you need to include lots of fresh seasonal vegetables that help to brighten the skin. My red cabbage salad recipe (you’ll find it in my book, Eat Beautiful) is amazing and easy enough for anyone to make, even if you don’t cook (I promise!). As a general rule, anything with a naturally vibrant colour – think pumpkin, kale, red cabbage – are all good ingredients to help brighten the skin and keep it looking its best at this time of year.

Health Magazine January 2018

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WHY DO I HAVE OILY SKIN? Consultant Dermatologist Dr Sharon Wong answers your questions www.drsharonwong.com

Oily skin creates a shiny appearance to the skin which results in make-up not lasting for long periods of time. Together with debris and dead skin cells, the sebum on the skin can clog the pores also making it prone to breakouts of acne. How can I treat/deal with my oily skin? I would recommend you follow the below simple six steps to deal with oily skin:

Oily skin is due to the over-production of the skin’s natural oils, known as sebum. This is mainly a genetic trait but is also heavily influenced by hormone changes that increase the amount of male hormones (androgens) in the system, such as during puberty and in the condition known as polycystic ovarian syndrome. Androgens stimulate the grease glands in the skin resulting in excess production of sebum. Other external factors that may aggravate the problem include changes in climate and also using products that disturb the oil balance on the skin, such as certain make up and beauty products which can trigger over production of oils. What are the effects of having oily skin?

Master your skincare routine: Wash your face twice a day, in the morning and evening only and ensure all makeup is removed before going to bed. Beta hydroxy acids (BHAs) such as salicylic acid in face washes can help to cut through grease but also effectively unclogs the pores and ensures a deep cleanse. Oily skin has nothing to do with poor hygiene so washing more frequently is not necessary and if anything doing this can dry out your skin too much and actually trigger even more sebum production. Toners are not a necessity. In fact, many toners contain alcohols which can damage the barrier function of the skin, making it more sensitive and irritated. Make sure you moisturise: Although the skin is overproducing grease it still requires hydration to maintain a healthy skin barrier. Many anti-acne products dry out skin so it is important to rehydrate the skin to prevent it from

producing more sebum to combat the dryness. Avoid heavy moisturisers and opt for oil free creams or serums instead. Exfoliate but don’t over-do it: Exfoliation encourages healthy skin turnover. It also helps to remove surface dead skin cells and prevent blocking of pores, but again, being over-aggressive with exfoliation can leave your skin sensitive and can also cause a breakout. Treat your skin: Using a retinoid (Vitamin A) based product at night and having regular light chemical peels (e.g. glycolic acid, lactic acid or salicylic acid peels). These can reduce the oiliness of the skin and prevent breakouts of acne. Carefully select your make-up: Avoid heavy foundations and look for key words like matt-effect, oil-free and noncomedogenic when choosing your makeup. Oil control blotting paper or pads can be helpful on-the-go for those greasy areas that break through in the middle of the day. Watch your diet: Cutting out refined sugars, highly processed foods and saturated fats can help in some individuals to reduce sebum production.

HAVING A BAD SKIN DAY? Women have 72 ‘bad skin days’ every year, a study found. Skin problems such as dryness and spots result in an average of six ‘off-days’ a month - but the impact is more significant than not quite looking your best. Worryingly, 61 per cent of women believed bad skin days had affected their mental well-being, and one in four have cancelled a date, while a fifth have avoided seeing their friends.The poll of 2,000 women, commissioned by Sanex Zero%, also revealed women spend more than £260 every year on skincare products for their face and body in order to look their best.

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BEAUTY BUYS

Burts Bees Coconut and Pear Lip Balm rejuvenates and beautifies lips naturally with a sweet, tropical flavour. https://www.burtsbees.co.uk

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Auro Organics’ lime & mint body butter is a refreshing cocktail of nourishing skin food, including lime oil which has skin firming properties. www.auraorganicscosmetics.co.uk This contour brush creates definition to the face and is perfect for accentuating bone structure and enhancing facial features, for a contoured, defined look. www.eloisebeauty.com £34.99

Elemis Maximum Moisture Day Cream adjusts to your skin's needs, provides continuous hydration and protects against environmental toxins. £40 www.elemis.com

Made from fresh coconuts on rural farms and cold-pressed without heat, this handy tube of coconut oil is perfect for skin and hair and has a non-greasy silky texture. https://www.kapuluancoconut.com/product/coldpressed-raw-organic-coconut-oil-tube/

The Bomb Balm is an all-inone hydrating lip balm with a multitasking formula which helps to alleviate irritation and dryness on the lips, hands, face, and body. www.orginalgoodgoods.com

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The Mauli Sacred Union Scent and Dry Oil is a blissful blend of 17 botanicals including Moringa and Watermelon Seed to nourish hair, skin and senses, leaving a luminious glow and a gentle veil of pure scent. Size: 100ml Retail: £69.00 www.mauliriturals.com

Avant Skincare’s Power E Jojoba Facial Drop Treatment is a revolutionary facial oil is infused with Jojaba oil and vitamin E which helps in creating a powerful barrier against moisture loss, allergens, and dust pollution. £92.40 http://www.health-magazine.co.uk/ product-page/avant-skincarepower-e-jojoba-facial-droptreatment

Health Magazine January 2018

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50 shadesof

For many of women ‘the change’ can be a challenging time - physically and emotionally - but it doesn’t have to put your life on hold...

fabulous

The menopause is associated with night sweats, sleep deprivation and even muddled thinking. But the true cost of menopause is far higher and has repercussions in both women’s personal and professional lives, according to a survey of over 1000 women by Maryon Stewart, author campaigner and expert in women’s hormone health. The survey found that 84% of menopausal women (equal to 8 million working women) said that their productivity at work was reduced by their symptoms. The impact of menopause also seems to go beyond the workplace and into the family, with 50% saying the menopause has caused stress and strain on their close relationships. and 60% reporting lower self-esteem.

So what can be done to help alleviate the symptoms? Menopause Expert Dr Louise Newson has the following advice: Mood Swings Hormonal changes can make mood swings one of the most commonly experienced symptoms of the menopause, but the good news is that positive lifestyle changes such as regular exercise and making some time to relax can help. Aqua aerobics and swimming are great gentle exercises for boosting our physical health as well as our mental health. Diet also plays an important role in your mood. Opt for vegetables, fruits and complex carbohydrates such as beans, brown rice, nuts and seeds which are a great source of essential nutrients to keep your body healthy and balanced. Studies show that foods such as bananas, mangoes, eggs, milk and sunflower seeds, can also help produce serotonin; the feel-good chemical that can help to assist in boosting mood. Hot Flushes Research shows that three out of every four menopausal women have hot flushes. Whilst triggers can vary from woman to woman, avoiding spicy food, alcohol, smoking and stress can often help to control them. Sipping cold water throughout the day and keeping a cooling gel or spray on hand can also provide some relief. In warmer weather, wearing light, breathable clothing can also help to leave your feeling cooler and more comfortable. The latest advice shows that for most women, the benefits of taking hormone replacement therapy (HRT)

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outweigh the risks – and as hot flushes are caused by low oestrogen levels in the body, taking HRT restores these low oestrogen levels and can stop hot flushes completely. Dryness & Painful Sex Many of my female menopausal patients are very comfortable talking to me about their hot flushes, night sweats and even their lack of libido. However, even the women I have known for years are often reserved when talking about vaginal dryness! New research reveals many women are worried about the long-term impact vaginal dryness could have on their relationship, with half of women reporting to have less sex because of the condition, and 1 in 4 have stopped altogether due to vaginal pain and discomfort. It’s important for all women to maintain the quality of life that they had before the menopause, and understand that these symptoms can be treated. There are various safe, effective treatments available for vaginal dryness such as vaginal moisturisers and topical oestrogen creams that can provide relief. Longer lasting solutions are also now available, including laser treatments which are a proven, effective solution for vaginal dryness symptoms, eliminating troublesome itching, irritation, and pain. Fatigue & Difficulty Sleeping A good night’s sleep is vital for refreshing and repairing our mind and body. One of the main causes of fatigue during menopause is changing hormone levels that are involved in regulating energy levels in the body. Physical symptoms such as night sweats can give rise to sporadic sleep or insomnia, so it’s important to adapt your sleep routine to help promote the best night’s sleep. Practising relaxation techniques before bed such as meditation and gentle breathing exercises can help to your body feel ready for sleep, as can inhaling soothing aromatherapy scents like lavender or camomile and swapping teas and coffees for herbal

infusions like mint, ginger or lemon after 7pm. Hair Loss During menopause women may notice hair loss or thinning due to changing hormone levels which can affect the growth and shedding cycle of our hair. The effects are very rarely permanent and hair should regrow again. However, there are also things you can do to promote a healthy scalp: - Use a gentle shampoo and avoid brushing hair whilst it’s wet as that’s when hair is the most delicate - Dry your hair naturally or use the lowest and coolest air setting on your hair dryer. Avoiding hot styling tools which can cause brittleness, making it more likely to fall out. - Taking the right balance of HRT can improve hair growth and many women notice their hair becomes thicker and glossier. - Certain foods that can boost hair quality are those rich in protein, iron and vitamin B. These can all be found in red meat, poultry, oily fish, wholegrains, and dark green leafy vegetables such a spinach. www.TakeOutThePause.co.uk

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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 all-important 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. No-one 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

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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!

popularity amongst women whose children have now left home, as they are now looking for something new and exciting to do. www.offtheeatenpathsnacks.co.uk

‘More adventurous exercises such as Barre ballet classe and boxercise sessions are growing in popularity amongst the over 50s’

Vibrance (£140.83 net of VAT) is now available from iMEDicare Ltd on 01923237795 or visit www.vibrancepelvictrainer. co.uk for more information. Calcium depletion According to the NHS website, women can lose up to 20% of their bone density in the five to seven years after the menopause. The drop in bone density is caused by falling levels of the female hormone oestrogen, which helps to protect bone strength. However, since bone density is only one of the things that affects your bone strength, your risk of osteoporosis (weak bones) and fractures (broken bones) stays relatively low until you get much older. Despite this, the menopause is a good time to take stock and adopt a healthier, bone-friendly lifestyle which includes consuming more calcium-rich foods such as green, leafy vegetables (but not spinach), nuts, seeds, dried fruit, tinned fish with the bones in, and dairy products like milk, yoghurt and cheese.

Concerned about your calcium intake? Take AlgaeCal Plus and Strontium Boost (the Bone Builder Pack) for 6 months. If your bone density does not increase, we’ll give you your money back. The Bone Builder Pack is the only supplement duo guaranteed to build new bone year after year… naturally. Learn more at https://www.algaecal.com/

Another way to preserve bone strength is through weight-bearing and resistance exercises, which are particularly important for improving bone strength and helping to prevent osteoporosis. In terms of exercise, research suggests there is a new trend for the over 50s to be more adventurous than they were in their 20s, with an overwhelming sense of having a ‘second wind’. This is according to Fitness Guru Chiara Pellegrino, who has seen exercises such as Barre ballet classes, trampoline classes and boxercise sessions growing in

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Gut feelings

Gluten not-so-free

– Intolerance diets cost a quarter more Allergy sufferers are being left out of pocket as a new study reveals that buying gluten and lactose free products cost over 25% more than average goods. The team at online money saving site PromotionalCodes.org.uk compared the average prices of grocery items for gluten and dairy free diets to their regular counterparts. They found that ditching gluten adds up to 25% more to the price of your basket.

Coeliac Disease vs Gluten Intolerance – what’s the difference?

Asks Dr. Seth Rankin, Founder of London Doctors Clinic

Over the past few years there has been a noticeable boom in the gluten-free product market and according to YouGov (in 2015) 10% of households contain someone who believes gluten is bad for them – that’s around 2.6 million homes and a lot of rubbery sausages! Part of this comes down to a greater awareness of conditions like coeliac disease and gluten intolerance – however, it’s important to stress that the two conditions are very different. Coeliac is a well-defined serious illness which can have an impact on your digestive system and can result in conditions such as osteoporosis, infertility and even cancer. It occurs when eating foods that contain protein gluten – wheat, rye, barley – damage your small intestine, making it difficult to absorb nutrients properly. If you are gluten intolerant, on the other hand, you may experience similar symptoms to someone who has coeliac disease – but importantly there is no evidence to suggest this effects the lining of the gut.

Do you think you could have an allergy or a food intolerance? In just 6 easy steps you can discover if your symptoms are allergy related and take the appropriate course of action. Imutest offer easy-to -use, finger prick testing kits which provide rapid results from the comfort of your own home. By following just 6 easy steps, you can confirm if you have an allergy to airborne allergens, milk, eggs or cats in as little as 30 minutes.They also offer GLUTENCHECK which tests for your intolerance to gluten. All of their allergy specific testing kits are suitable for screening both children and adults, giving safe and reliable results with the same level of accuracy as a hospital laboratory. Visit the Imutest website for more information on living with allergies and to browse their range of home testing kits and treatments.

In short if you have coeliac disease you need to avoid gluten like the plague, if you are gluten intolerant then it really is your choice. If you can stand a bit of bloating when eating bread then it won’t kill you – but equally you may prefer gluten free foods if you feel they reduce the symptoms. The issue for me really is the proliferation of the gluten free fad and the rise in the belief that gluten is the real enemy of health – it’s not. At London Doctors Clinic we see patients everyday who proudly boast they have gone gluten free. Often they’ve read blogs or seen celebrities talking about the virtues of living a gluten free existence and decided to ditch wheat themselves. While we always support healthy life choices it does feel like there is an emerging obsession with “clean foods” (labelled by some as “orthorexia nervosa”) and taken to extremes this can result in malnutrition. That said, Coeliac disease is a serious condition and there are symptoms you should watch out for (highlighted by Coeliac UK) including diarrhoea, persistent or unexplained gastrointestinal symptoms (such as nausea and vomiting), recurrent stomach pain, cramping or bloating. If you are concerned then the best advice is as always: - Visit your GP for a proper diagnosis - Accept that all food has some effect or another on your body and digestive system - Take your pick of which of these effects you’re willing to live with - Get enough food, vitamins, minerals and all those other goodies if you’re going to go ‘free-from’ or ‘clean’

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Our Summer bodies are made in winter with revolutionary thread vein removal treatment The start of a New Year allows us the opportunity to reassess many aspects of our lives and often our health and wellbeing feature highly on our list of resolutions as we refocus our thoughts and aspirations for the coming year. Along with the desire many people have to improve their fitness is the wish to make other changes to their body to increase self-confidence. This is the thought patients often share with the Doctors at Dr Newmans Clinic, the UK’s leading thread vein removal specialist, as they embark on an important phase of their improved well-being – the removal of unsightly thread veins. We are proud to have been featured on primetime Channel 4 show Embarrassing Bodies and have a network of 9 clinics throughout the UK all offering our pioneering non-invasive ‘walk-in, walk-out’ procedure for the safe and effective removal of thread veins on all areas of the body. Also known as Telangiectasia, thread veins are a common complaint that can affect people of all ages and are often found on the face and legs. The Veinwave technique on offer harnesses microwave technology to heat fine blood vessels and destroy them quickly. It can treat all skin types and is effective in treating facial thread veins and rosacea. It can also be used in conjunction with Injection Compression Sclerotherapy to treat thread veins in the leg area. We understand that patients can often suffer for many years before looking for a safe and non-intrusive treatment. Often, post treatment, their only regret is not having sought a solution sooner. If this sounds familiar or you’d just like to understand how you can achieve safe and effective thread vein removal in time for the Summer, we’d love to hear from you.

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