Highlighting all the clubs that contribute to the local ecomony and communit y
Focus on local athletes as they prepare for the summer games
H
The cricket season reaches tipping point, as The Smash gets ready for finals day!
From September, your copy of West Kent Sport & Wellbeing magazine will only be available via a subscription as we move the business to the next level for our loyal customer base, however complimentary copies will continue to be dropped off at local sports clubs, leisure centres, pubs, restaurants, doctors surgeries, and hairdressers throughout the West Kent area
West Kent Sport & Wellbeing magazine is published every month with free circulation in West Kent including the main towns of Sevenoaks, Tonbridge and Tunbridge Wells. Plus the surrounding areas, including Aylesford, Cranbrook, East Peckham, Edenbridge, Hildenborough, Paddock Wood, Snodland, Southborough, West Kingsdown and Westerham West Kent Sport & Wellbeing magazine is owned and published by One Team Media Ltd and has no ties to the district council, local town councils or any other publishers Whilst every care has been taken to ensure that the data in this publication is accurate at the time of going to press, One Team Media Ltd can not accept liability to any party for loss or damage caused by errors or
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One Team Media
Steve Rowley
Founder, Director & Publishing Editor steve@oneteammedia co uk
Lorraine Rowley
Features Editor & Events Co - ordinator lorraine@oneteammedia.co.uk
This month’s contributors:
Fashion: Bridget Devine, Freelance fashion student and journalist
Fitness: Charlie Hawken, Fitness Expert at Better Body Group
Nutrition: Magdalena Marvell, Nutritional Therapist at the Persea Clinic
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Aquaoaks
Paul McDonagh makes a romantic return to first club
Magdalena
Tes ting - the impor t ance of k now ing wher e to begin
What are the physical qualities needed to secceed in sport?
Unear thing the gems of Wes t Kent Highlighting golf clubs that significantly contribute to the local economy and West Kent communities
Avery warm welcome to July’s issue of West Kent Sport & Wellbeing magazine. This month we have a special feature on local golf clubs in West Kent and provide you with a quick look guide to their facilities and costs
We then expand the golfing theme into our travel and fashion columns, with views from myself and Bridget Devine.
We have the latest news on the final knockout rounds of the Smash tournament as the competition gears up for it’s Finals Day on Sunday 28th July, and we delve into the new football constitutions for the Kent County and Sevenoaks & District Football Leagues, whilst focussing on the Emirates FA Cup Extra-Preliminary round
Swimmers from Sevenoaks, Tonbridge, and Tunbridge Wells are getting ready to head to Paris for the Olympics and Paralympics, where they will be hoping to bring back some medals
Plus, Magdalena Marvell is ever present with her fantastic nutrition article - this month she is asking “What exactly is the Ketogenic diet?”
We’ll be back with our August issue next month, so until then, stay safe, drink plenty of water, and please pop some suncream on!
Kind regards,
Pushing f or Paris 2024!
Shining the spotlight on local athletes gunning for Olympic and Paralympic glory.
Steve Rowley Publishing Editor of West Kent Sport & Wellbeing magazine and Founder of One Team Media Ltd
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The record books will state that Tunbridge Wells Royals beat Sevenoaks Vine Jazzers by five wickets in The Smash Cup competition Quarter Final, but the reality is they did so with the very last ball of the game!
Bradley Hope (51*) and Henry Procter (47) got off to a fine start with the bat to help the Jazzers record 178/5 over their 100 balls, whilst Zach Webb and Joe McCaffrey did their best with the ball, both getting two wickets a piece The Jazzers started their bowling brightly and at one stage the Royals were just 31/3, however a massive stand by Alexander Williams (54*) and Sahil Shah (45*) encouraged them on to the 100th ball
Needing just three runs off the final over, it looks like the Jazzers had it all tied up as Chris Vernon celebrated Freddie Freeman’s dismissal for 33 runs This was followed by a dot ball, then one run, then another dot ball, before Vernon rocked up one final time to face Shah who slapped the ball away for two runs and the match, finishing on 179/5
A great game of cricket played in the spirit of the game, well done to both sides but ultimately to Tunbridge Wells, who now progressed to the Cup Semi-Finals
Full result: Sevenoaks Vine Jazzers (178/5) lost to Tunbridge Wells Royals (179/5)
The Smash Finals Day will take place on Sunday 28th July at Sevenoaks Vine’s Cricket Ground. The day will commence at 9 30am with the Bowl competition between Kings Hill and Sevenoaks RFC Sixers, before Bromley Town Titans take on Gravesend Bat & Ball Strikers in the Plate, starting at 1 30pm
Crowds in attendance will then be rewarded with the pinnacle match of the day as two teams go head-to -head for the bragging rights of the Cup competition With four sides still currently in contention, the final will be decided between Hesketh Heat or Barnet Wood Bashers and Tunbridge Wells Royals or Holmesdale Stallions. Hesketh Heat from Dartford will be aiming for their fourth straight final, after finishing runners-up to Holmesdale Stallions in 2021 and 2022, before beating Bromley Bears last year to be the current reigning champions Food, drink and entertainment will also be available on the day from Uncle Beef BBQ van, Batch 18 ice cream van, the Vine Club bar, and music from 9 30am
Smash Finals Day - Sunday 28th July
Cup: Hesketh Heat/Barnet Wood Bashers v Tunbridge Wells Royals/Holmesdale Stallions (16:30)
Plate: Bromley Town Titans v Gravesend Bat & Ball Strikers (13:30).
Bowl: Kings Hill v Sevenoaks RFC Sixers (09:30)
Sevenoaks-based Aquaoaks Artistic Swimming capped off the competition season with fantastic results at Swim England’s Go Cardless National Combo Cup and Masters Competition at Ponds Forge, Sheffield
Five teams represented the club in the Combo championship on Saturday, including Mini Performance, who got everyone smiling with their cheeky ‘Monsters’ routine in the Division 2 12&Under category, Junior Development who did an energetic ‘Greatest Show’ routine in the Division 1 13-15, and Junior Performance who scored an impressive 78.85 with their acrobatic ‘Pirates’ routine in Division 2 13-15
The day ended on a high note as Senior Development performed crowd favourite ‘Grease’ in the Division 1 15-18 category to take home the silver medal. Senior Performance wowed the judges with their ‘Wednesday’ routine which not only earned the team gold in the 13-18 Division 2 category, but achieved the highest score of the day, an amazing 99 64 Overall, the club placed sixth in the country, out of 33 teams On Sunday, the club had their first ever entry in the National Masters Champs by way of Francesca Rice’s beautiful 18-24 solo ‘Don’t You Worry Child’.
The weekend was the jewel in the crown of a season of successes for the club. These included the first time the club participated in National ‘Champs’ in
Nottingham, the highest level of domestic competition for English artistic swimmers, aged 15 and over Aquaoaks’ entry included ‘Dreams and Nightmares’ in the Senior Acrobatic competition, ‘Broken Dolls’, swum by Francesca Rice and Betty Black in the Free Duets, and Mariella Rice and Stanley Stiff, who were awarded gold for their ‘New York’ routine in both the Junior and Senior Mixed Duets, becoming England’s top Mixed Duet In addition, three swimmers, Charlotte Ryan, Mariella Rice and Emily Newton, got through a gruelling selection process to represent the South East region, which came second in the National Games in Bristol
The club also celebrated their third year with a fantastic club Display at Radnor House in May, including all teams,
ranging from the smallest swimmers in Aquasquirts to their newly-formed Masters team who had an ecstatic reaction from the crowd. They then moved on to regional competitions, taking three golds and a silver with four Combo teams at the South East Regionals. At the Kent County Championship, a high number of swimmers took home individual medals in the Figures competition, and the Combo teams achieved an amazing gold and silver in 12&U Division 1, gold in 12&U Division 2, gold in 13-15 Division 1, gold in 13-15 Division 2, gold in 15-18 Division 1 and silver 13-18 Division 2 Mariella Rice took home the silver for her Youth Free Solo Lousia Hildenbrandt and Annabelle Denny took gold for their 12&U duet, whilst Zoë Moore, Charlotte Ryan and reserve Polly Shaw won silver in the same category. Betty Black and Francesca Rice won gold for their Junior Free Duet. Poppy Brown also took home the Kent Progression Award for the most improved figures score from 2023.
The club also entertained crowds at the Sevenoaks Primary Swimming Gala and the Tunbridge Wells Swimming Gala, introducing young generations of swimmers to the dynamic and artistic sport They will be running a summer camp for all abilities 19-23 August at Holmewood House School, near Tunbridge Wells For more information, visit www.aquaoaks.co.uk
The Kent County Football League (KCFL) confirmed the new constitutions for the 2024/25 season at their AGM on Wednesday 19th June which was held at The Appleyard in Sittingbourne, with the highlight being Tunbridge Wells Foresters’ admission to the league, and nine local clubs competing in the new look Division 2 Central.
The KCFL had already proposed a slight rejig to their league structure ahead of the meeting with the Premier Division at the top; Division One split into Central & East, and West; and the third level being split further into East, West and Central Divisions.
All clubs from West Kent were present at the KCFL AGM which saw FC Revo pick up two awards (EAD Eastern Section and the Fair Play Award), Otford United Reserves picked up one (EAD Western Section), and Steve Cullen from Crockenhill walked away with the Personality of the Year award
So what does this mean for West Kent clubs?
Ide Hill will be joined by Snodland Town Reserves and they will be West Kent’s two representatives in the Premier Division where they will play 34 league games over the course of the year.
Ide Hill will be looking to capitalise on last season’s fifth placed finish with new manager Mark Gilbert at the helm, after
Paul McDonagh has made a welcome return to Ide Hill Football Club taking on the role of Reserve Team Manager for the 2024/25 season, after he departed the club back in 2022 where he was then manager of the first team
Paul, who had previously steered the club’s first team to the Kent County Division One West title in 2019, and is a UEFA A licence holder, was more then pleased with his appointment.
He said: “I’m delighted to return to Ide Hill and eager to assist the club in progressing after a challenging year Ide Hill holds a
he was promoted internally by the club from the Reserves. Whilst Snodland get their chance to play at the top level after an amazing season saw them promoted at the end of the year
In Division One Central & East, Aylesford, Kings Hill, and Otford United, will do battle with 12 other teams as they try to make their way up the league structure.
Crockenhill will be the sole representatives in Division One West, in what is essentially now the South East London division
Then comes the big one, the newly created Division 2 Central, which will
see West Kent represented by a whopping nine teams at this level with Aylesford Reserves, FC Revo, Ide Hill Reserves, Larkfield & New Hythe Reserves, Kings Hill Reserves, Otford Utd Reserves, Paddock Wood, Tunbridge Wells Foresters, and Tunbridge Wells Reserves, all looking to top the table
• Congratulations to Tunbridge Wells Foresters on their acceptance to the league and good luck to all teams competing in all divisions We can’t wait for the season to start and we’ll be keeping a close eye on all proceedings
special place in my heart since it was my first role over a decade ago, which concluded with significant success.”
Paul added: “Ide Hill has always provided a positive atmosphere and success for me. I’m glad to support the club that gave me my first opportunity The Reserve team is a fantastic group of lads who maintain the same values and atmosphere that I helped establish years ago.”
Ide Hill Club secretary Clare Dance commented: “I am happy to now have two managers on board for our Kent County teams who have Ide Hill FC’s best interests at heart!”
The Sevenoaks & District Football League (SDFL) confirmed their new constitutions for the 2024/25 season at their AGM on Thursday 11th July which was held at the Dunton Green Social Club.
The SDFL has seen a number of teams promoted to the Kent County Football League over the last couple of years, so it is refreshing to see some new sides entering at the more local level Hertz FC, a Ukrainian based club, join newly created Sevenoaks Town Reserves in the Premier Division, whilst addtitional teams from Halls and Kings Hill enter in Division One We then see the welcome return of Borough Green in Division Three, who are joined by TJFC Seniors Reserves and Tonbridge Invicta
A total of 37 clubs spread over 42 teams will compete for the local honours in 2024/25, and with numerous cup competitions planned, we could be in for a fascinating season.
The new constitutions are as follows: Premier Division
Chelsfield, Hawkenbury, Hertz, Kemsing United, St. Lawrence, Sevenoaks Town Reserves, Southborough, TJFC Seniors, Tunbridge Wells Foresters Reserves, Westerham, and West Farleigh.
AFC Greencourt, Cudham United, Dartford Celtic Reserves, Eynsford, Five Oak Green, Green Street Green Rovers, Halls Reserves, Horsmonden, Kings Hill U23s, Penshurst Park, and Roselands
Chipstead Development, FC Sutton Dynamo, Fleetdown United A, Hawkenbury Reserves, Ide Hill 3rd, Ightham, Kemsing United Reserves, Rusthall Development, St. Lawrence Reserves, and The Oaks.
Borough Green, Tatsfield Rovers, TJFC Seniors Reserves, Tunbridge Wells 3rd, Tonbridge Invicta, Wateringbury, Weald Wolves, Westerham Reserves, West Farleigh Reserves, and Wilderpark
*Teams listed in bold are within the West Kent area and are therefore covered by West Kent Sport & Wellbeing.
It may only just feel like Manchester United beat City at Wembley to lift the Emirates FA Cup, but the draw for this seasons competition has already taken place and six clubs from West Kent have found out who they will be playing in the Extra Preliminary Round.
The fixtures, which will be played on Saturday 3rd August, will see Sevenoaks Town’s new manager Marcel Nimani take on his old club Whitstable Town at Greatness Park, where the winning club will take £1,125 from this years prize fund On hearing the news Marcel commented: “My first game, a good icebreaker I left Whitstable on great terms, I spent two years there where I learned a great deal, and I met some great people It’ll be a very competitive game to start the season with, but that’s what we’re here for, to play these big games. It’s a tough draw but one that I’m looking forward to ” The reward for Sevenoaks will be another home tie against Leatherhead in the next round.
Corinthian have a home tie against freespending AFC Whyteleafe from the
Combined Counties Premier Division South, whilst Tunbridge Wells, also at home, will take on Farnham Town from the Isthmian League South Central, the latter tie winners will play Sittingbourne at home
Two all Southern Counties East Premier Division ties will see Larkfield & New Hythe will host Kennington, and Snodland Town on the road away to Punjab United
And finally, Rusthall will make the lengthy trip to Woking where they will face Sheerwater FC from the Combined Counties Premier Division South, with a potential tie against Snodland Town at home in the next round
Winning clubs in the Extra Preliminary Round will take home £1,125, whilst losing clubs will receive £375 In the Preliminary these amounts go up to £1,444 and £481 respectively
All West Kent teams have been drawn apart at this stage of the competition and we wish them all the very best as they get their Emirates FA Cup season going
It ’ll be a ver y competitive game to star t the season with, but that ’s what we’re here for, to play these big games.
Emirates FA Cup Extra Preliminary Round – Saturday 3rd August: Corinthian v AFC Whyteleafe; Larkfield & New Hythe v Kennington; Punjab United v Snodland Town; Sevenoaks Town v Whitstable Town; Sheerwater v Rusthall; Tunbridge Wells v Farnham Town
Think you know The White Horse? Think again! Situated at the heart of the Sundridge community, we’re the perfect spot to meet up with friends and family to enjoy great food and drink in a relaxed, and cosy atmosphere, where we take pride in providing a warm, friendly service to all our customers.
At The White Horse, we're passionate about supporting our local community and offering our customers the freshest, most delicious food and drink around. From juicy burgers and real ales, to afternoon tea and regular events, we are here to welcome you with a smile.
Opening Hours - Bar Mondays: Closed* Tuesday: 3pm - 10pm Wed to Sun: 12pm - 11pm *open Bank Holidays
Kitchen Opening Times
Wed to Sat: 12pm - 3pm and 5pm - 8pm Sunday: 12pm - 5pm
Please visit www.whitehorsesundridge.co.uk or call Inna on 01959 562444.
The world is turning its eyes towards Paris as the city of lights gears up to host the 2024 Summer Olympics and Paralympics With preparations in full swing, the Paris 2024 Olympics and Paralympics promise to be a spectacular showcase of athletic prowess, cultural exchange, and international camaraderie
And with a number of participants from the South East competiting at the event, we are lucky enough to be able to highlight four of them from West Kent; Eva Okaro (Swimming), Joe Choong (Modern Pentathlon), Iona Winnifrith (Swimming), and Callie-Ann Warrington (Swimming)
An historic return
This marks the third time Paris will host the Summer Games, with the first being in 1900 and the second in 1924 The centennial celebration of Paris' last Olympics has imbued the event with a sense of historical continuity and national pride The city's rich history and vibrant culture will provide a picturesque backdrop for the Games, enhancing the experience for athletes and spectators alike
Former Sevenoaks Swimming Club member Eva Okaro, 17, has set her sights on an Olympic medal after qualifying for the Paris games at the British Swimming Championships in April Eva, 17, who now trains at Repton College in Yorkshire, is part of a 33-strong team that will represent Great Britain across pool and marathon swimming during the games, with action getting under way in Paris on July 27th at La Defense Arena. Eva will join Adam Peaty in Team GB, who is going for a third Olympic 100m breaststroke title in a row Having covered Eva since she was 10 years old, we are extremely pleased for her to reach the pinnacle of her sport and wish her the best of luck at the games in Paris this summer. We are sure she’s going to smash it out of the pool!
Swimming starlet
Eva Okaro is one of the young guns heading to Paris and will be making histor y in the process. Okaro who is just 17 years old, will become the first black woman to represent Team GB in the pool.
Sustainable and inclusive games
Paris 2024 is set to be the most sustainable Olympics in history Organisers have committed to reducing the carbon footprint of the Games by utilising existing infrastructure and renewable energy sources.
Many events will take place in iconic venues such as the Stade de France, Roland Garros, and the Champs-Élysées, minimising the need for new construction
The Olympic Village, located in the Seine-Saint-Denis area, is designed with sustainability in mind, featuring ecofriendly buildings and extensive green spaces Post- Games, the village will provide much-needed housing for the local community, ensuring a lasting positive impact
Inclusion and accessibility are also at the forefront of the Paris 2024 agenda Efforts have been made to ensure that venues and transportation are accessible to all, and programmes have been implemented to engage diverse communities across France in the Olympic spirit
Tonbridge Swimming Club is delighted to announce that following her performance at the British Paralympic Trials held at the beginning of April, Iona Winnifrith has been selected by Aquatics GB and the British Paralympic Association to compete at the Paris 2024 Paralympic Games. Iona is the youngest member of the Paralympic swim team Iona has short stature and swims in the S7 classification for physical impairment.Iona's favourite event is the 100m Breaststroke Her swim in this event at the British Championships saw her tie for Gold in the Multi- Class event, in a time that was under the Aquatics GB nomination standard for Paris Iona, who only turned 13 the week after the trials, celebrated receiving her official nomination form for Paris on her birthday Since the trials Iona has competed at the European Para Championships in Madeira and won 2 European Para titles She improved her Personal Best Times in both the 100m Breaststroke (1:29.91) and the 200m Individual Medley Both swims were also new British Para Swimming Records Iona also won European Bronze in the 50m Fly. Iona has continued to train alongside her teammates at Tonbridge Swimming Club since being selected
The Paris 2024 Olympics will see the introduction of several new sports, reflecting the evolving interests of global audiences Skateboarding, sport climbing, and surfing, which made their debut in Tokyo 2020, will return Additionally, breakdancing will make its Olympic debut, highlighting the dynamic and youthful nature of the Games.
Traditional sports will also feature prominently, with athletics, swimming, gymnastics, and team sports drawing significant attention The marathon route, which will pass many of Paris' most famous landmarks, is expected to be a highlight of the Games, drawing large crowds and global viewership
Over 10,000 athletes from more than 200 countries are expected to compete
in Paris 2024, embodying the Olympic motto of "Faster, Higher, Stronger –Together." The Games will offer a platform for the world's best athletes to showcase their talents and for lesserknown competitors to make their mark on the international stage
The Paris 2024 Olympics aim to leave a lasting legacy beyond the 16 days of competition Organisers are focused on promoting sports participation at all levels, fostering a culture of health and wellness, and inspiring the next generation of athletes
With an emphasis on sustainability, inclusivity, and innovation, the Paris 2024 Olympics are poised to set new standards for future Games As the world eagerly anticipates the opening ceremony on July 26, 2024, the
Iona Winnifrith has been selected by the British Paralympic Association to compete at the Paris 2024 Games.
excitement and optimism surrounding the event continue to build, promising an unforgettable celebration of sport and unity
thoughts
As Paris finalises its preparations, the anticipation grows not only among athletes but also among millions of fans worldwide. The Paris 2024 Olympics are set to be a testament to the enduring spirit of the Olympic movement, bringing people together through the shared joy of sport and the pursuit of excellence
Paris 2024 schedule
Friday 26th July: Olympics opening ceremony
Saturday 27th July - Sunday 4th
August: Swimming heats and finals
Thursday 8th August - Sunday 11th
August: Modern Pentathlon
Sunday 11th August: Olympics closing ceremony
Wednesday 28th August: Paralympics opening ceremony
Thursday 29th August - Saturday 7th
September: Swimming heats and finals
Sunday 8th September: Paralympics closing ceremony
RTW Monson were proud to announce that their athlete and swimming club member Callie-Ann Warrington has been selected to represent Aquatics GB and the British Paralympic Association at the Paralympic Games, which starts in Paris on August 28th Callie-Ann is already a European gold medallist, securing her title at the 2024 Championships in Madeira ahead of her debut Paralympic Games appearance in Paris Callie-Ann's S10 100m Butterfly gold in Madeira was delivered just weeks after claiming a multi-classification 50m
Freestyle silver at the Aquatics GB Swimming Championships in London We will all be watching and cheering you on in Paris!
Joe Choong is a former number one ranked Pentathlete in the world, a two time Olympian and the first British athlete to win a gold in the pentathlon in its entire history He is currently, Unknown to many, he had actually attended primary school in Sevenoaks, and had trained at Sevenoaks Swimming Club from the ages of 10-18
The day Tonbridge Angels fans had been waiting for finally arrived in July as the fixtures for the Vanarama South were released Tonbridge will kick off their season at home to Weymouth on Saturday 10th August, before going on the road to Aveley and Chelmsford City They will also finish the season at home on Saturday 26th April versus Boreham Wood.
Other notable dates for the Angels include Boxing Day at home to Maidstone United, with the reverse fixture taking place on Easter Monday
The first half of the season is detailed below with home games in bold:
Sat 10th Aug – Weymouth
Sat 17th Aug – Aveley
Mon 19th Aug – Chelmsford City
Sat 24th Aug – Bath City
Mon 26th Aug – Farnborough
Sat 31st Aug – Salisbury
Tues 3rd Sept – St. Albans City
Sat 7th Sept – Chippenham Town
Sat 14th Sept – Emirates FA Cup 2Q
Sat 21st Sept – Hampton & Richmond
Sat 28th Sept – Emirates FA Cup 3Q
Sat 5th Oct – Slough Town
Sat 12th Oct – Eastbourne Borough
Sat 19th Oct – Worthing
Tues 22nd Oct – Dorking Wanderers
Sat 26th Oct – Truro City
Sat 2nd Nov – Enfield Town
Tues 5th Nov – Chesham United
Sat 9th Nov – Torquay United
Sat 16th Nov – Isuzu FA Trophy 2
Sat 23rd Nov – Hemel Hempstead
Tue 26th Nov – Welling United
Sat 30th Nov – Weymouth
Sat 7th Dec – Isuzu FA Trophy 3
Sat 14th Dec – Aveley
Sat 21st Dec – Boreham Wood
Thur 26th Dec – Maidstone United
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LEAGUE - DIVISION 11 EAST (NORTH)
SUSSEX CRICKET LEAGUE - DIVISION 6 EAST SUSSEX CRICKET LEAGUE - DIVISION 12 EAST (NORTH)
SUSSEX CRICKET LEAGUE - DIVISION 6 CENTRAL
WOMEN’S PREMIER LEAGUE - PREMIERSHIP
SUSSEX CRICKET LEAGUE - DIVISION 8 EAST KENT WOMEN’S PREMIER LEAGUE - DIVISION ONE
SUSSEX CRICKET LEAGUE - DIVISION 8 CENTRAL
WOMEN’S DEVELOPMENT LEAGUE
WOMEN’S SOFTBALL BASH - WEST
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From acorns to oaks to lions Sevenoaks Hockey Club had cause for celebration after their U12 player Chloe was selected for the UK Lions Hockey squad for the 2024/25 season!
Powerchair side remain in Premier Sevenoaks Powerchair Football Club saw off a relegation battle towards the end of the season after positive results against Manchester United, West
Bromich Albion Throstles, and Nomad Knights secured their place in the WFA National League Premiership for another season.
Could you be a parkrun volunteer?
RTW parkrun’s volunteer roster is often looking nice and healthy, but if anyone would like to help the team in Dunorlan Park on a Saturday morning they're always grateful to have additional
people to help marshal the event. If you think this might be something you would like to get involved with the please contact the team at parkrun.org.uk/ royaltunbridgewells/futureroster
RTW parkrun is a free 5km walk, jog, or run at 9am every Saturday morning in Dunorlan Park, Tunbridge Wells. All ages & abilities welcome but please register first at parkrun.org.uk and don't forget your barcode
The new UK Labour government is likely to bring several changes and initiatives to the sports sector, reflecting its broader social, economic, and health policies However, the exact nature of these changes will depend on the specific policies and priorities outlined by the new government Here are some potential impacts and priorities that could be expected:
Increased funding and investment in grassroots sports: Labour governments typically prioritise community-level initiatives, so there might be increased funding for grassroots sports to encourage participation, especially among youth and underrepresented groups
Public sports facilities: Investment in public sports facilities and infrastructure to ensure they are accessible, modern, and wellmaintained
Promoting physical activity: Initiatives to promote physical activity as part of broader public health campaigns. This could include school programmes, public awareness campaigns, and partnerships with local authorities
Addressing obesity and mental health: Sports and physical activities could be central to strategies addressing obesity and mental health issues, with specific programmes targeting these areas
School sports programmes: Enhanced support for physical education in schools, including more time allocated for sports and better training for PE teachers.
School Facilities: Upgrading sports facilities in schools to ensure all children have access to quality physical education
Supporting women’s sports: Increased funding and support for women’s sports to promote equality and visibility.
• We will be keeping a close eye on any local developments that will impact West Kent sports groups and schools.
W E S T K EN
We take a look at the golf courses that not only offer excellent facilities, but also contribute significantly to the local West Kent economy and communities.
Nestled in the scenic countryside of southeastern England, the golf courses of West Kent offer an array of picturesque and challenging options for both novice and experienced golfers
Renowned for their lush landscapes, impeccable greens, and rich histories, these courses have become a haven for golf enthusiasts.
These courses not only offer excellent golfing facilities but also contribute significantly to the local economy, attracting visitors from across the UK and beyond With their blend of historical significance, natural beauty, and challenging play, the golf courses of West Kent stand out as premier destinations for golfers of all levels. As golf continues to grow in popularity, the area remains a beacon for those seeking the perfect balance of sport and nature Whether you are a seasoned pro or a weekend warrior, the courses in this charming region promise an unforgettable golfing experience
We detail each of the courses throughout the area below ; with a quick look guide on how to decide where to go dependant on your budget
A 9-hole golf course with varied tees for 18 challenging holes, set in a peaceful and unspoilt location giving beautiful views across the Kent countryside.
Situated in Shoreham, Darenth Valley Golf Course is an 18-hole, par-72 course that offers a mix of challenging holes and stunning scenery The course is laid out over gently rolling countryside, with well-placed hazards and undulating greens. The club is known for its friendly atmosphere and excellent hospitality.
Located in How Green near Hever, Hever Castle G olf Club provides a historical backdrop that is hard to beat. Situated in the grounds of the childhood home of Anne Boleyn, this course blends the beauty of Kentish countryside with the challenge of a championship layout The 27-hole
course offers a diverse golfing experience, from the tree-lined fairways of the Championship Course to the tranquil setting of the Princes Course.
Situated in Hildenborough, Hilden Park is a family-friendly club that offers a 9hole course perfect for beginners and those looking to refine their game The club also has a well- equipped driving range, putting green, and short game area, making it a great place for golfers to practice
Located in the heart of Kent, this modern golf course is set within 200 acres of rolling countryside Designed by David Williams, the 18-hole, par-72 course features wide fairways, strategic bunkering, and challenging water hazards The club also offers excellent practice facilities and a welcoming clubhouse.
Knole Park Golf Club in Sevenoaks offers a unique experience, being one of the few courses in the UK located within a 1,000-acre deer park The course, designed by J F Abercromby, is renowned for its natural beauty and the presence of roaming deer, providing a serene yet challenging golfing experience.
Situated in Lamberhurst, this 18-hole course is set within the picturesque Teise Valley and offers a challenging round with its rolling fairways and wellplaced hazards. The club is known for its friendly atmosphere and beautiful surroundings.
Lullingstone Park Golf Club offers two courses: the challenging 18-hole Castle Course and the shorter, yet equally enjoyable, Valley Course The Castle Course, known for its elevation changes and stunning views, is a test for even the most experienced golfers. The Valley Course provides a more relaxed round, perfect for beginners or those looking to improve their game
The Nevill golf club has always had a good reputation as a very good course but these things don’ t just happen The course, established in 1914, was originally a nine hole course set down by Willie Park Junior Once you have finished your round you can relax in the comfort of the clubhouse, where you can experience the warm and friendly atmosphere and enjoy the magnificent scenic views south from the patio or veranda areas of the clubhouse
In Hildenborough, Nizels Golf & Country Club offers an 18-hole, par-72 course designed by Peter Alliss and Clive Clark This championship course is characterised by its strategic use of water hazards and bunkering, providing a stern test for golfers The club also features excellent practice facilities, including a driving range, putting green, and a short game area.
Located in Swanley, Pedham Place is a relatively new course that has quickly gained a reputation for its challenging design and immaculate condition The 18-hole, par-72 course is set on freedraining chalk downland, ensuring it remains playable year-round. The course is known for its large, undulating greens and wide fairways, making it a favorite among local golfers
Discover Poult Wood Golf Course in Tonbridge, which offers a 9 and 18-hole course, a driving range, and squash courts. Enjoy their clubhouse bar and restaurant, personal tuition, and driving range all at a reduced cost, thanks to the local council ownership
Situated in Ash, Redlibbets Golf Club offers an 18-hole, par-72 course set in 160 acres of rolling Kent countryside Designed by Jonathan Gaunt, the course features a mix of open parkland and woodland holes, providing a diverse golfing experience The club prides itself on its welcoming atmosphere and excellent clubhouse facilities
Located in Ash, The London Golf Club offers two championship courses, the Heritage and the International The Heritage Course, designed by Jack Nicklaus, is a true test of golf with its undulating fairways and strategically placed hazards. The International Course is equally challenging, known for its fast greens and tight fairways. Both courses provide a world- class golfing experience, regularly hosting prestigious tournaments such as the European Tour events.
The Tonbridge Golf Centre, which encompasses the Mark Janes Golf Academy, is primarily a driving range facility with a standard 9-hole golf course. The site also provides golfing fun with an 18-hole Mr Mulligans Dino Golf adventure, two Padel Tennis courts, FootGolf, a chipping and putting green, plus an American Golf shop, and cafe
West Malling Golf Club boasts two 18hole courses: the Spitfire and the
Hurricane. Both courses are set in beautiful parkland and offer a variety of challenges to golfers of all abilities. The club is known for its high standards of course maintenance and its welcoming, inclusive environment
Located on the outskirts of Westerham, this course is set within mature woodland and boasts spectacular views over the North Downs. Designed by the late Howard Swan, Westerham Golf Club features 27 holes across its three nines, each presenting a different challenge The course is known for its meticulously maintained fairways and greens, as well as its friendly atmosphere
Located in Seal, near Sevenoaks, The Wildernesse Club is a traditional members' club with a rich history dating back to 1890 The 18-hole course is set within a beautiful parkland estate and is renowned for its tree-lined fairways and fast, true greens The club offers a warm, welcoming environment and excellent practice facilities
Wrotham Heath is a high quality, members' golf club established in 1906 with an original Oast House as the Clubhouse. We offer a warm welcome to golfers and visitors at all times The course is heathland and benefits from being on a free draining sandstone ridge which makes them the envy of many courses in the area by being able to play golf all year on both greens and tees.
Villa Golf is a family run, nine hole golf course, set in a tranquil valley in the charming, picturesque, village of Blackham Originally designed in 1990, the course has matured to become a genuine test of skill for both experienced and novice golfers. They also have practice nets, a putting green, and a driving area which are all available for use by members and non-members
• The Focus on Golf feature will become an annual article each July, highlighting all the wonderful facilities West Kent has to offer
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Portugal, with its stunning landscapes, mild climate, and rich cultural heritage, has become a premier destination for golf holidays Whether you’re a seasoned golfer or a beginner looking to improve your swing, Portugal offers an unparalleled golfing experience
Here's why Portugal should be at the top of your list for your next golf holiday
The Algarve: A golfer's paradise
The Algarve, located in the southernmost region of Portugal, is synonymous with world-class golf. The region boasts over 40 golf courses, many of which are designed by renowned architects
The courses are set against a backdrop of breathtaking coastal scenery, rolling hills, and picturesque villages, making each round of golf a memorable experience
Top courses in the Algarve are:
1 Quinta do Lago: This luxurious resort features three championship courses - North, South, and Laranjal. The South Course is a favourite among professionals and has hosted the Portuguese Open multiple times
2 Vale do Lobo: Home to two of the most iconic courses in the Algarve, the Royal and the Ocean The Royal Course is famous for its 16th hole, which requires a challenging shot over cliffs, while the Ocean Course offers stunning views of the Atlantic.
3. Vilamoura: This vibrant town hosts several top-tier courses including the Old Course, Victoria, and Millenium The Victoria Course, designed by Arnold Palmer, regularly hosts the Portugal Masters, attracting top players from around the world
Our choice: The Hilton Vilamoura As Cascatas Golf Resort & Spa. A 3-night mid-week stay for two people in October 2024 in a King Deluxe room with a pool view will set you back around £700.00. Go to hilton.com/en
Lisbon Coast: A blend of history
The Lisbon Coast offers a unique combination of historical exploration and golfing excellence Just a short drive from the capital, you’ll find some of Portugal’s
Por tugal has long been the destination of choice for golfers, with its year-round mild weather.
best courses nestled in scenic landscapes. Here are some must-play courses near Lisbon:
1. Oitavos Dunes: Ranked among the top 100 courses in the world, Oitavos Dunes is set within the beautiful Sintra-Cascais Natural Park Its linksstyle layout and ocean views provide a challenging yet rewarding experience
2 Penha Longa: Located within a 14thcentury monastery estate, this resort offers two courses designed by Robert Trent Jones Jr The Atlantic Championship Course, with its rolling fairways and strategic bunkering, is a must-play.
3. Troia Golf: Accessible by a short ferry ride from Setúbal, Troia Golf is a hidden gem. Designed by Robert Trent Jones Sr , it features narrow fairways, challenging greens, and stunning sea views.
Our choice: The Penha Longa Resort, a classic Ritz Carlton experience A 3-night mid-week stay for two people in October 2024 in a Deluxe Room, with an additional guest room, and balcony will cost £1,165 00 Go to ritzcarlton.com/en for more information
Madeira: Golf in a subtropical paradise For a unique golfing experience, head to the island of Madeira Known for its lush landscapes and mild climate, Madeira offers a tranquil setting for golf enthusiasts Top courses in Madeira include:
1. Palheiro Golf: Set high in the hills above Funchal, Palheiro Golf offers panoramic views of the Atlantic and the island’s mountainous terrain The course is beautifully integrated into the natural landscape, with flowering shrubs and trees lining the fairways
2 Santo da Serra: Another gem designed by Robert Trent Jones Sr.; this course is set in the mountains with spectacular views of the ocean. It hosts the Madeira Islands Open, a part of the European Tour
Our choice: The Hotel Casa Velha do Palheiro - perched above the bustling city of Funchal A 3-night mid-week stay for two people in October 2024 in a Double garden wing room adjacent to the main building will cost £833.00. Visit casa-velha.com/golf
Essential tips for your golf holiday in Portugal
Best Time to Visit: The peak golfing season in Portugal is from late spring to early autumn. However, the mild climate makes it possible to play golf yearround.
Getting There: Major airports in Lisbon, Faro (Algarve), and Funchal (Madeira) provide easy access to top golfing destinations
Accommodation: Many golf resorts offer luxurious accommodations with amenities such as spas, fine dining, and direct access to golf courses We have listed our choices, but you may know of somewhere better, or somewhere that has been recommended to you
Beyond Golf: Explore Portugal's rich culture
While golf might be the highlight of your trip, don’t miss out on exploring Portugal’s cultural and culinary delights Wander through the historic streets of Lisbon, savour fresh seafood in the coastal towns of the Algarve, or enjoy the famous Madeira wine in Funchal. Portugal’s blend of world- class golf courses, stunning landscapes, and rich cultural experiences make it an ideal destination for your next golf holiday. Pack your clubs and get ready for an unforgettable golfing adventure in this beautiful Iberian gem
q Por tugal, with its stunning landscapes , mild climate, and rich cultural heritage, has become a premier destination for golf holidays Credit : iStockphoto com
Por tugal has long been the destination of choice for golfers, as the year-round mild weather provides stunning courses for professional and beginners.
Bridget
Devine goes all argyle print and preppy on the golf course in this
month’s fashion column.
p Hit ting the fair ways with pristine glamour. Credit : iStockphoto.com.
With the 152nd Open taking place this July at the Royal Troon Old Course in Scotland, it's only right to delve into the history of golfing fashion. What probably comes to mind is the Scottish Argyle knit sweater featuring the iconic ‘diamond’ shape print, worn by many golfers, or perhaps the golf polo shirt paired with a classic golfers cap. Nowadays golf sportswear is made from the best materials for optimal performance and an abundance of styles for everyone, amateur or professional
Yet I think it's important to look back and see how what we know as golf fashion today really began
Golf is mostly known as a male dominated sport with around 77% of players identifying as male, according to a study by the National Golf Foundation
So, you probably didn't know that the very first female golfer known by name was Mary Queen of Scots in the 1500’s, which makes sense as the sport originated from the eastern coast of Scotland. She was known to play golf wearing a wide gown, a puff-sleeve jacket and white gloves, which couldn't have been all that practical As the sport continued and more women began to take part in the Victorian era, ladies wore stiff, crinoline petticoats with wired bustles, this of course is because that is what ladies generally wore at the time and sportswear was yet to be designed. At the time men wore tailored coats, high-collared shirts and knee-length knickers, which would have been easier to play the sport in but still conformed to Victorian dress codes
It was like this until the end of the 19th century that women began to wear shorter skirts, that showed the ankle, and wear flat caps like the men, both providing sun protection and avoiding muddy skirt hems. Male golf players paired their flat caps with neck ties, single-breasted jackets and ‘spectator’ shoes Joyce Wethered was the leading lady in golf throughout the 1900’s, born in South West London, she won the English Women’s Amateur tournament 33 times consecutively. She often sported a flat cap, sweater and a narrow skirt that sat just below the knees. Her style fused roaring 20’s chic silhouettes and polka-dot scarves with serious, monotone short-sleeved shirts
Around a decade later, Liverpudlian golfer Gloria Minoprio truly made history for female golf fashion. She played in the 1933 English Women’s Amateur championship at Royal North Devon Golf Club wearing ‘slacks’ or better known as trousers! This may seem insignificant today but at the time she caused quite a stir in her monotone black outfit that consisted of black trousers and a fitted long sleeve turtleneck, paired with her sharp cut dark bob that earned her the nickname ‘the lady in black’ “Had she arrived in the nude, the effect on the officials and other competitors then present could not have been more profound”, commented Enid Wilson who was one of the acclaimed female golfers at the time and Gloria Minoprio told the Boston Globe, “Trousers are freer than skirts, and they aren’t blowing in the breeze and taking my mind off a shot”, according to a 2021 article by Sports Illustrated It was in the 1950’s that golf apparel
began to resemble what we know it as today, loose-fit collared polo shirts, lightweight colourful trousers and lace up shoes were trendy for men Ladies wore a similar collared blouse often with an Argyle knit cardigan and a pleated skirt that sat just below the knee, despite Gloria’s debut of slacks, ladies still opted for skirts that flatter the waist and were not too restricting for a free swing. In the 60’s and 70’s golf fashion really came into its own, from vibrant colour combinations and structured silhouettes to houndstooth print rompers and the ladies ‘skort’ For women, sports fashion became less about femininity and more about unisex silhouettes like flared slacks and wide shouldered shirts that translated onto the golf course as power and equality in golf
The rest is history and that brings us to today Golf attire can be found everywhere from high street stores to high fashion labels, for day-to - day wear and for performance on the course Argyle print cardigans and preppy Vneck golf dresses are certainly favourites for day-to - day golf-inspired dressing but why not channel Gloria Minoprio and sport an all-black chic look on the golf course Or perhaps look to Joyce Wethered for inspiration and find a polka- dot accessory that can be worn when you’re out for lunch or on the putting green.
If you need some new golfing attire, make sure to shop from authentic Scottish labels Lyle & Scott is the place to go if you are after a slick new polo shirt while Fyfe Golf offers quintessential tartan and tweed headcovers and duffle bags that will cater to all your golf accessory needs Glenmuir is a Scottish
sportswear brand established in 1891 that puts performance and comfort first when designing technical golf wear, they also have just released a ladies collection titled ‘The Open’ in celebration of over 150 years of the upcoming championship. Other labels like Ralph Lauren, Lululemon and Adidas also offer fantastic golf ranges for everyone. I’ll confess I am not a golfer, however my late grandad Viv Devine, went golfing every week and had a real passion for the sport So, I thought it was important to research and write about a sport he clearly loved, and I’d like to dedicate this piece to him. But whatever you wear on the golf course, the main thing is to have fun when playing golf and appreciate the natural beauty of the golf courses we have all around us Happy Golfing! Below are some recommendations of what to shop and where
Testing is quite literally a process of checking someone or something to find out as much information as possible and helps to reveal a person’s capabilities at different tasks. In a sporting sense, performance testing is a battery of tests that are used to measure the physical qualities that are important to succeed in a sport or activity.
Why do you need to test before you start a programme?
To put it simply, if you do not know where you are in terms of your physical capacity, then you cannot be certain that your training meets your individual and sporting needs
At Better Body Group, we make sure we pre- screen and test every athlete that walks through the door no matter their age, level, or sporting background, to ensure every session meets their specific individual needs as well as the needs of their sport/ activity
We complete testing for a number of reasons:
• Identify Strengths and Weaknesses
- Completing a testing battery will allow you to identify areas of strengths and weaknesses and allow you to tailor your training programme to both target the areas in need of improvement and to continue developing your strengths.
At Better Body Group we use normative data to analyse your results to compare them to athletes of the same age, level and sporting background to make informed decisions in regard to your training
• Goal Setting - After analysing your results we then provide quality data to help decision making and to set achievable short-, medium - and longterm goals you would like to achieve both within your physical training and sport. This results -based approach ensures the programme is tailored to your goals but also finds the right balance between goals that are realistic but not easy to achieve
• Track Progress - A test/re-test approach allows you to determine the effectiveness of your training programme and allows you to track your progress to make sure you are on target for all the goals you set An
At Bet ter Body Group we use normative data to analyse your results to compare them to athletes of the same age, level and spor ting background to make informed decisions in regard to your training.
background, you will leave with relevant and reliable data to implement into your training.
Our staff all come degree backed and with specific Strength and Conditioning training to ensure your tests are specific, reliable, and valid Meaning you can be comfortable knowing you will get the most accurate results possible.
To summarise, testing is an absolute necessity before starting any programme, it allows you to identify where you are to accurately set goals and determine where you want to be Testing will help you to reduce the risk of injury and will ensure your training is suited to your goals
Right now, at Better Body Group we are giving away free testing days for you, or your team, so please get in touch and make sure you are on the right track to reach your goals! Assess, don’ t guess!
• Make an appointment with the Better Body Group by calling them on 01732 451979 or email them at info@betterbodygroup.co.uk.
initial test finds your baseline and retesting shows the level of improvement made.
• Injury prevention - At Better Body Group we use testing to screen our clients to help to identify any potential issues in mobility, stability or muscular imbalances that may impact you at some point in your sport or training. A movement screening will help to identify whether your programme needs to include prehabilitation exercises that may hinder or be currently hindering your performance
At Better Body Group we have state- ofthe-art testing equipment to nullify the effect of human error and to ensure that we can assess with exact precision based on your individual and sporting needs. Through extensive research and trials, our team have put together specific testing batteries for every sport, meaning no matter your
q Charlie Hawken is an Exercise Specialist at the Bet ter Body Group. For more information or any questions , please call their friendly and exper t team on 01732 451979 or email them at info@bet terbodygroup co uk
Charlie Hawken, an Exercise Specialist at the Bet ter Body Group looks at the physical qualities needed to succeed in spor t.
Nutritional Therapist Mag dalena Mar vell investigates the complex world of the Ketogenic diet and suggests more research is needed before we commit.
Ketogenic diets are everywhere these days, but are they beneficial for our health? Keto, ketones, ketogenic, ketosis – the ketogenic diet has its own unique vocabulary, which can be quite complex This diet is a hot topic in the world of nutrition and has been for some time, with some studies suggesting incredible benefits while others advise caution.
The ketogenic diet is a very lowcarbohydrate, high-fat, and moderateprotein diet that aims to induce a metabolic state called ketosis
Typically, the body uses glucose, derived primarily from carbohydrates, as its main source of energy.
By drastically reducing carbohydrate intake to between 20g and 50g per day – about the same as one or two slices of bread – the body doesn’t have enough glucose to use as fuel and starts to seek alternative energy sources
In response, the liver converts fats into ketones, which can then be used by the body as an alternative fuel. When the body uses ketones instead of glucose, it is in a state called ketosis.
This is similar to what happens during prolonged fasting when the body converts stored fat into ketones to survive
However, the ketogenic diet achieves this state by limiting carbohydrates while allowing the intake of other macronutrients, promoting ketone production without the need for fasting. Nowadays, some believe that the body might prefer ketones over glucose and that being in ketosis could provide various health benefits
The ketogenic diet may seem like a recent trend, but it actually has a long history, dating back over a century as a treatment for epilepsy
Historically, fasting was recognised as an effective way to manage epilepsy, although it is not a sustainable long-term solution.
In the 1920s, researchers developed a therapeutic diet that mimicked the effects of fasting without the need for prolonged food deprivation, specifically to help children with epilepsy
This diet was the ketogenic diet, and it proved effective It continues to be used today, particularly for children with epilepsy who do not respond to other treatments.
Since the 1990s, there has been growing interest in the potential benefits of the ketogenic diet for various health conditions
The ketogenic diet has been extensively studied for weight loss, with evidence indicating it can be highly effective. It also appears to benefit those with metabolic conditions like insulin resistance or type 2 diabetes In these conditions, the body struggles to process glucose efficiently with insulin, but reducing carbohydrate intake leads to less glucose and, consequently, a decreased need for insulin
Research suggests that individuals with metabolic issues may develop better insulin sensitivity on a ketogenic diet, improving their ability to handle glucose while primarily using ketones for energy.
The ketogenic diet has also shown promise for individuals with polycystic ovary syndrome (PCOS), a hormonal disorder affecting the female reproductive system, often associated with excess weight and insulin resistance
By enhancing weight loss and insulin sensitivity, ketosis can help alleviate other PCOS symptoms1
Beyond weight and metabolism, emerging evidence suggests that a ketogenic diet may benefit brain health. Some scientists hypothesise that ketones might inherently support brain function2
While research is still in its early stages, there are indications that a ketogenic diet could improve mental health conditions like depression and anxiety, as well as brain disorders such as Alzheimer’s disease.
Additionally, adopting a ketogenic diet typically involves eliminating ultraprocessed foods, leading to various health benefits, including reduced inflammation and improved gut health.
Surrounding the Ketogenic Diet?
There appears to be a wide range of potential benefits to a ketogenic diet, but
The ketogenic diet is a ver y lowcarbohydrate, high-fat, and moderate -protein diet that aims to induce a metabolic state called ketosis. Typically, the body uses glucose, derived primarily from carbohydrates, as its main source of energy.
many misconceptions still persist
A key point is that there isn't just one ketogenic diet As long as fat is used for energy instead of carbohydrates, it qualifies as ketogenic However, there are four different recognised medical ketogenic diets.
For example, the classical ketogenic diet derives 60-80% of its calories from fat, with less than 10% from carbohydrates
In contrast, the modified ketogenic diet gets only 50-55% of its calories from fat, and up to 20% from carbohydrates, with a slightly higher protein content
The amount and type of fat depend on the specific ketogenic diet being followed A common misunderstanding among the public and some health professionals is that all ketogenic diets need to be high in fat. For many using the ketogenic diet for weight loss or type 2 diabetes, a high-fat intake is not desirable
Nevertheless, most ketogenic diets are much higher in fat compared to standard Western diets because a keto diet lacking fat would result in a significant calorie deficit, and sufficient energy intake is necessary for survival
Another source of confusion is the distinction between a low- carb diet and a keto diet While all keto diets are very low in carbohydrates, most low- carb diets are not ketogenic
There is a growing belief that ketones are beneficial for brain health, supported by emerging research
Some studies suggest that ketosis may provide steady energy levels, which could help alleviate issues like brain fog and low energy The reliance on fat for energy, rather than carbohydrates, avoids the highs and lows associated with sugar and carbohydrate consumption, providing a more consistent energy supply throughout the day.
However, there are differing opinions on the effects of ketogenic diets on the brain Some experts note that during the initial transition from glucose to ketones – often referred to as 'keto flu' –individuals may experience symptoms such as brain fog, fatigue, irritability, and preoccupation with food These symptoms typically occur as the body adjusts to its new energy source
Staying in ketosis for several weeks is recommended to fully realise the benefits and activate fat-burning pathways Proper planning and adjustment of fat and carbohydrate intake are crucial for success, though this process can be time- consuming
The effectiveness and suitability of a ketogenic diet can vary based on sex and life stage. Carbohydrates play a crucial role for menstruating women, as insufficient intake can lead to hormonal imbalances. The body's need for carbohydrates fluctuates throughout the menstrual cycle.
During the luteal phase, which is the second half of the menstrual cycle, the body relies more on carbohydrates to produce the hormone progesterone
There is a growing belief that ketones are beneficial for brain health, suppor ted by emerging research.
While some evidence supports this, more research is needed to fully understand the relationship This concern primarily applies to menstruating women Once women reach menopause, their need for carbohydrates decreases as their bodies become less tolerant to glucose In these cases, a long-term low- carb approach, ranging from 50g to 100g of carbohydrates per day, may be more appropriate
While a low- carb diet appears to be more manageable than a strict ketogenic diet, some research has been compromised by participants' difficulty in maintaining ketosis.
Many studies suggest the need for more comparisons between ketogenic diets and other dietary approaches, such as the Mediterranean diet
Despite its popularity, the ketogenic diet lacks sufficient long-term research to definitively determine its safety. Some studies indicate potential long-term negative effects, such as premature organ aging3 and increased LDL cholesterol4 which could raise the risk of heart disease and strokes.
Nutritional needs are highly individual Evidence suggests that a ketogenic diet may be beneficial for specific conditions, including drug-resistant
epilepsy, weight loss, metabolic disorders, and potentially some mental and brain disorders.
However, caution is advised due to the incomplete understanding of the longterm effects of sustained ketosis
Additionally, the type of ketogenic diet can vary significantly, such as a vegan modified ketogenic diet versus a carnivorous ketogenic diet.
Before making any significant dietary changes, consulting a doctor or registered nutritional therapist is recommended
References
1 link springer com/article/10 1007/ s13668-023-00456-1
2. tandfonline.com/doi/abs/10.1080/ 1028415X.2022.2143609
3 science org/doi/10 1126/sciadv ado1463
4 link springer com/article/10 1186/ s12916-023-02874-y
Magdalena Mar vell is a Nutritional Therapist and founder of the Persea Clinic which helps suppor t clients who want to optimise their health in areas such as gut health, weight management , hormonal balance and skin conditions Magdalena also consults from the Children's Wellness Centre in Tunbridge Wells where she offers baby, child and adolescent nutritional suppor t To find out more about Magdalena’s work please visit www persea clinic and childrenswellnesscentre co uk/kent/ nutritional- therapy
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