Rude Health Magazine May-June 2021 by JFN PRODUCTIONS

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Natural health at your fingertips – supported by Health Stores Ireland

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MAY / JUNE 2021

Fitness hacks for the over 50s Senior health special how to be your best at any age The best foods for your brain

MAGAZINE

Health store advice on boosting fertility How to age gracefully with natural options Delicious! diabetes-friendly recipes

ISSN 2634-8918

9 772634

891002

Lacy Moore 'I’m a fitness fanatic'

CNM Tr a i n i n g

S u c c e s s f u l

P r a c t i t i o n e r s

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EDUCATION AWARDS 2021

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welcome

RUDE NEWS 4 Health news: the latest in health news and events 12 Rude reviews: health store staff test the products they sell 32 Rudimentaries: natural relief for urinary issues

to the May/June issue of Rude Health, the official magazine of the Irish Association of Health Stores. This issue we talk to Dublin actress Lacy Moore about her superfit life, get expert advice on ageing gracefully and being healthy into older age, as well as exercise tips for the over 50s. Plus there’s delicious diabetes-friendly recipes, foods that are great for our brain and natural relief from UTIs. Remember your local health store is still open and willing to offer you great advice – we’re all in this together. We would love to hear from you on Twitter or Facebook. Enjoy, and look out for the July/August 2021 issue in late June.

Lucy Taylor | Editor lucy.taylor@rudehealthmagazine.ie

FREE PRIZE DRAWS 10 Giveaways: Win great natural health goodies

We welcome your feedback on Rude Health Magazine. Email editor@rudehealthmagazine.ie and in-between issues visit us at www.rudehealthmagazine.ie

FEATURES 16 COVER STORY: Celebrity health: Lacy Moore on her super fit acting life 20 Rude looks: ageing gracefully with great skin 24 Feature: how to live your healthiest senior years

28 Fit: fitness tips for the over 50s

RUDE FOOD 38 Food: foods that are great for the brain 42 Recipes: diabetes-friendly recipes

ASK THE EXPERTS 34 Health store help: Independent health store advice on boosting your fertility

Rude Health is distributed to Irish health stores nationwide, by Distribution enquiries to cathy@jfnproductions.co.uk

The IAHS is proudly supported by our Association Partners

The official magazine of Health Stores Ireland.

The team: EDITOR Lucy Taylor lucy.taylor@rudehealthmagazine.ie

PRODUCTION Leanne Bassett copy@jfnproductions.co.uk

SUB EDITOR Jeff Munn-Giddings

PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk

AD SALES MANAGER Sharon Munn-Giddings sharon@jfnproductions.co.uk DESIGN Craig Gillespie craig@jfnproductions.co.uk www.rudehealthmagazine.ie

MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk

To advertise call +44 1223 894200 � 2019 Published by JFN Productions Ltd. The Rude Health logo remains the property of Health Stores Ireland. Information in Rude Health Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle.

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RudeNews

The latest news and research from the world of natural health Have your say Join the debate

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We love seeing you! The Third Wave has spread over our towns and villages around the country. I mean the Third Wave Coffee phenomenon that has provided a warm, pleasant buzz to the lockdown routine for many of us. It makes sense, not just because of the depth of flavour of a flat white or a macchiato made by a skilled barista, but because it has been the only legitimate ‘congregating’ on our main streets throughout this winter. We’ve all embraced the convenience and social distance of online shopping, but our town centres have continued to draw us, even with so few businesses able to remain open. Health stores have been there throughout, providing choices in healthcare and grocery to our communities. Knowledge, empathy and ethics are core to what our members bring to you, but we also recognise, more than ever, that shopping is social. As much as our customers, we really miss the freedom for social interaction, and like our fellow independent family-run business neighbours, we will be playing our part in bringing back a sense of normality to our towns and shopping centres. We want that banter with familiar faces, the smile of recognition. We all want community. Stores will be building on ideas for more interaction with you. Either through those ideas already proven to be successful among our member stores, or by using the experience of the last year to build on innovative ‘virtual’ interaction with our communities. We will continue to offer ‘customer not present’ transactions and many of us are happily available for a discreet chat over the phone, but we really do like seeing you walk in the door! And as we get to travel around the country, hopefully spending time holidaying in parts we have never visited, or others we love returning to, we have the chance to visit other ‘local’ health stores, to taste the flavour of what they’re offering. So check out the map of our member stores dotted all across the country – it’s at the back of the magazine agus go n-éirí an bóthar libh!

Martha Brennan

Chairperson The Irish Association of Health Stores www.irishhealthstores.com

The IAHS is proudly supported by our Association Partners

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And the winner is…

Thank you so much for letting us know what you think about Rude Health magazine in our recent Reader’s Survey. One lucky reader has won a fabulous Bliss Basics Mind Coaching package with mind coach Nadija Bajrami worth €200. The winner of this fabulous prize is Chloe Landes who says, “That’s fantastic, thank you so much, I’m delighted to have won this prize.” Some of the comments you made about Rude Health magazine:

“I love the various articles and recommendations for various complaints/issues. I look forward to reading this magazine on publication, and pass it on to family and friends to read. Keep up the good work.” Mary O’Neill “I like that you have really great advice, but also that you have various experts from health store nationwide, contributing to the features.” Kenneth O’Brien “I love Rude Health magazine and what it stands for. I love the articles and the interesting people that are interviewed. I also love the products that are reviewed. You also advertise the college I attend, CNM. And of course the lovely healthy recipes are great!” Carly Aherne “I like the clear, up to date information, advice and reviews. Great Irish representation as well. This is a big bonus for many reasons, including cutting down on our carbon footprints wherever possible.” Laura Molsin “I just love the great variety of topics and up to date information on new products. It’s a magazine for every age group and I pass it on to my friends who in turn pass it on to their friends. My daughter and her friends also read it.” Margaret Cavanagh www.rudehealthmagazine.ie

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New Evergreen health store opens

Are there any natural strategies for safer sun exposure? Elle Fox, Naturopath, CNM Graduate. What we eat and drink can influence how we deal with sun exposure. Some of the following may support a healthier relationship with sunlight, especially in the summer months. Eat sunny - certain foods support resilience from within, helping our body deal with the sun (and benefit from healthy eating in the process). Foods rich in vitamin D (organic raw dairy, fish and plant oils and fats), leafy greens and colourful berries and fruit are just some ideas. Raw juices - boosting, detoxifying and wonderfully refreshing, they support overall health resilience. Vitamin D - a good quality supplement may help increase resistance to sunburn (it does not replace other sun protection measures, though). Hydrate - we lose more water through sweating in hot weather, so regularly sipping filtered water is advisable. Of course, just eating and drinking right won’t go the whole way to benefiting from safe sun exposure, so practice some: Sunsense - be sensible; keep track of how long you have been in the sun; protect babies and small children from over-exposure; sip water, avoid alcohol, sugar and heavy food. Caution: you can still sunburn in the water or if it is cloudy. Controlled exposure - take sun exposure in bite-size chunks and use a timer to slowly build up. External support - research non-toxic alternative sun protection. Some plant oils have naturally high SPFs, whereas there is research pointing to commercial sunscreens contributing to skin cancer. Seek the advice of a naturopathic practitioner, especially if you exercise or have other health needs, before you expose yourself to sunlight. CNM trains successful practitioners in a range of natural therapies. Voted Best College/University in the 2021 IHCAN Education Awards.

EDUCATION AWARDS 2021

Learn more at: www.naturopathy.ie 6

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Evergreen health stores opened an eighth Galway store just before Christmas in the Gateway Shopping Park, Knocknacarra. They have gone for a more contemporary, clean look which makes it a bright and welcoming place to visit. As soon as it is safe to do so, they plan to hold a series of demonstrations and events. Irish products have become more and more important to this group of health stores in Co Galway. The ingredients in all products are thoroughly checked for purity and quality before they are stocked, and organic and vegan-friendly products are becoming more important. “As we approach our 30th year, we are still investing in our business and taking steps to future proof it,” says Gemma Hurley. “Our vision is to bring our values of honesty, integrity and ethical business to a wider number of people and build trust in what we sell to our customers. Our next expansion is online, with a new website and a host of services planned for later in 2021.”

‘Grow it Forward’ with GIY Grow It Yourself have 50,000 free food growing kits to give away, with participants asked to share the growing experience with ten people in their ‘Grow it Forward’ campaign. Budding GIY’ers are invited to claim a Grow it Forward pack online or by contacting their local library, as all 330 branches nationwide are helping to drive the effort. As part of the Government’s Keep Well programme, this campaign is designed to help the nation eat well by inspiring and supporting people to grow some of their own food at home Each food growing pack includes seeds for beetroot, carrots, salad leaves, peas and tomatoes; a guide to help grow them and a postcard and gift tags to help share them. Those who sign up will also receive regular e-mails with growing support, video clips and ideas for how to ‘grow it forward’ by passing on seeds, seedlings or produce in accordance with social distancing guidelines. Register for a Grow it Forward pack while supplies last at www.giy.ie/ growitforward or contact your local library. www.rudehealthmagazine.ie

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Health events May Sunsmart skin cancer awareness From May Irish Cancer Society www.cancer.ie World Asthma Day 4 May www.asthmasociety.ie World Hand Hygiene Day 5 May

What’s in season Asparagus, aubergines, butterhead lettuce, Brussels sprouts, cauliflower, courgette, mushrooms, peppers, runner beans and tomatoes. Basil, mint, parsley, sage and thyme. Berries are coming into season with the first native being strawberries and rhubarb doing well too.

Advice for asthmatics with hay fever 304,000 people in Ireland have both asthma and hay fever. While the symptoms for many are just frustrating, unmanaged hay fever can cause asthma symptoms to heighten and escalate into an asthma attack. The Asthma Society of Ireland's annual hay fever campaign is aimed at providing practical support for alleviating unpleasant hay fever symptoms like itchy eyes, scratchy throat and running nose. The Asthma Society pollen tracker provides daily updates on pollen levels around Ireland including regional prediction levels for the current and following day. It can help people to recognise the days when they need to take additional precautions to manage their asthma and hay fever. ‘Pollen Season’ runs from now until September, and people with asthma are advised to ensure their asthma and hay fever are well managed. Speak to an experienced respiratory nurse from the Asthma Adviceline service on 1800 44 54 64 and put a hay fever management plan in place. WhatsApp message the Asthma and COPD patient support service on 086 059 0132 for any questions/ queries on asthma, hay fever and Covid-19 symptoms. For more information on managing your hay fever, visit http://www.asthma.ie 8 rude health magazine

BOOK REVIEWS The CBD Beauty Book by Colleen Quinn CBD (cannabidiol) is one of the most powerful parts of the cannabis and hemp plant and can help with skin conditions such as irritation, acne and ageing. CBD is rich in antioxidants as well as having brilliant anti-inflammatory properties. This book shows you how to make your own beauty products that incorporate CBD oil and natural, vegan and nut-free ingredients to use on your face, body and hair. Recipes include an anti-ageing rosehip serum, arnica muscle massage oil and lavender sleep spray. Cico Books Smart Foods for ADHD and Brain Health by Dr Rachel V Gow Nutrition plays a key role in cognitive function, mental health and wellness. Author Dr Gow explains how key ‘brain-selective’ nutrients can help our brain function, switch on attention, elevate mood as well as explaining why certain foods can help improve children’s behaviour. JKP Books Seeds of Mindfulness: 101 Mindful Moments in the Garden by Fiann O’Nuallain Gardening relieves the stresses of the modern world, enlivens the senses, focuses the mind and energises the body. Fiann Ó Nualláin has compiled more than 100 meditative gardening tips and reflections. Dover Publications Forking Wellness by Sophie Bertrand and Bari Stricoff Forking Wellness looks into the effects lifestyle factors such as stress, self-care and sleep can have on our relationship with food, and provides helpful tips and knowledge for being healthy in the kitchen. Suitable for all dietary requirements with plant-based and pescatarian options. Meyer & Meyer Grow Healthy Babies by Michelle and Victor Henning The subtitle of this book is The EvidenceBased Guide to a Healthy Pregnancy and Reducing Your Child’s Risk of Asthma, Eczema, and Allergies. This practical guide provides expectant parents with clear and simple steps to lower a baby's risk of developing a chronic condition. It looks at how your baby's immune system develops and how friendly bacteria shape both your own and your baby's health. Rubinen 2 Weeks to Feeling Great by Gabriela Peacock Nutritionist Gabriela Peacock’s comprehensive guide to health and wellbeing is aimed at busy people. It covers everything from improving sleep to rebalancing hormones and increasing energy - recommendations require minimal effort but deliver significant results. Kyle Books www.rudehealthmagazine.ie

Did you know?

Solar Vitamin D3

For a strong immune system, healthy bones, teeth and muscles Chlorella is a single-celled species of green algae that grows in fresh-water. It is one of the earliest forms of life, with scientists believing it to be approximately two billion years old. The name comes from the Greek word ‘chloros’ meaning ‘green’, and the Latin word ‘ella’, which means small. The Japanese were some of the first to start consuming chlorella as a supplement and millions of people there use it today. Chlorella’s use has now spread to Europe and America where its popularity is growing rapidly. Chlorella in tablet and powder form has been extensively researched and it is thought to have many benefits, including: Body fat - a study in Japan found extracts from the algae appeared able to reduce the increase in the size of animal fat cells normally seen when consuming a diet high in fat. Gut microbiome - some types of algae are thought to be able to support our gut microbiomes, the microorganisms that inhabit our digestive system. Exercise - studies have shown the fresh water algae could help with improving the efficiency of the body’s energy production and reducing the impact of intense exercise on the immune system.

Sick of plastic Dr. Bronner’s who make Fair Trade soap and body care products is involved in a new All-One Ireland Initiative and their first step was a donation to environmental conservation organisation Voice of Irish Concern for the Environment (VOICE Ireland). At least 1% of Dr. Bronner’s sales to Ireland each year will be donated to local advocacy efforts in support of social justice, animal advocacy, and environmental sustainability. Dr. Bronner’s is also supporting VOICE Ireland’s ‘Sick of Plastic Campaign’ to promote reusable packaging alternatives instead of single use plastic. The campaign’s #WeChooseReuse initiative will actively encourage supermarkets and other retail outlets nationwide to embrace and promote these alternatives with the goal of making it easier for consumers to change the way they shop and to adopt a more sustainable approach. VOICE Ireland will help encourage shoppers and retailers to supply and use reusable containers to refill cleaning products or to buy dry goods such as pasta, rice, and other grains.

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WIN! Fantastic natural health products

WIN! CBD OIL

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SHAVING SOAPS Wash and shave without synthetic ingredients with Dr. Bronner’s Peppermint Shaving Soaps. No aerosols, petrochemicals, detergents or phony fragrances, only organic essential oils. Dr. Bronner’s Organic Shaving Soaps are made with organic shikakai powder and organic sugar, blended with coconut-olive-hempjojoba castile soap base to create a rich, creamy lather that provides a smooth glide. We have 3 Peppermint Shaving Soaps worth €14.50 each to be won. Free code: RH-MAY-JUN-BRONNERS

Hempture CBD oil is made from organically grown cannabis plants. This 100% natural, organic and high concentration raw CBD oil contains the full-spectrum of cannabinoids. Hempture CBD oil and its packaging is produced in Ireland. No artificial colours, aromas, or preservatives are added and it is made without parabens, artificial dyes, scents, and is free of toxins and heavy metals. We have 5 10ml oils to be won worth €129 each.

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B COMPLEX The new Terranova Advanced Synergy B Complex is a full-spectrum B complex that takes synergy to an even higher level. This ‘next generation’ formulation presents B vitamins in both their natural form as well as their coenzyme form, combined with an intensely synergistic 10 ingredient Magnifood Complex (rhodiola, reishi, holy basil, siberian ginseng, dandelion etc). We have 5 bottles of 50 capsules each to be won worth €19 each.

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Free code: RH-MAY-JUN-TERRANOVA

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MAG365 BF is an awardwinning formula that is designed to help pull calcium out of unwanted places like joints and arteries and place it in your bones and teeth. Along with a full dose of magnesium, it has vitamins D3, K2, C, and B6, boron, zinc and potassium. We have 4 330g tubs to be won worth €39.97 each. Free code: RH-MAY-JUN-ITL

YOPE Geranium and Cranberry Natural Intimate Care Gel helps with irritation and infections. The cranberry extract soothes and accelerates epidermis regeneration and plantain extract and panthenol have a soothing effect. YOPE Aloe and Liquorice Natural Intimate Care Gel soothes and moisturises thanks to aloe juice, licorice extract, jasmine hydrolate, allantoin and panthenol. We have three sets of both gels to be won worth €14 each.

BONE FORMULA

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FRIENDLY BACTERIA FloraFifty is your ammunition against unfriendly organisms, containing 50 billion live ‘friendly’ bacteria. It consists of 22 different strains, plus the prebiotic fibres inulin and psyllium husks. Solo Nutrition has developed a delayed release capsule to help the friendly bacteria pass the stomach and reach the intestine intact. We have 12 bottles to be won worth €37.99 each. Free code: RH-MAY-JUNE-SOLO

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HEMP AND CBD OILS CannabiGold Terpenes+ CBD oils are a unique combination of top-quality gold hemp seed oil, pure CBD and a precise composition of terpenes selected by our scientists to facilitate the effects of CBD. Oils come in concentrations of 250mg up to 1500mg CBD in an atomiser, and 30 or 60 x 10mg capsules in glass jars. All products are vegan-certified. We have 5 oils worth €21.99 each to be won. Free code: RH-MAY-JUNE-CANNABIGOLD

HOW TO ENTER WEB: Just visit www.rudehealthmagazine.ie and enter your details and the Free Draw Code (such as RH-MAY-JUN-BRONNERS). EMAIL: Or email win@rudehealthmagazine.ie with the Free Draw Code (eg RH-MAR-APR-AVOGEL) in the email subject box. POST: Or post your name and address and Draw Code to: Rude Health Reader Offers, JFN Productions, Unit G2 Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. (Postal entries on postcards or sealed envelopes only please.) Prizes are for personal use only and not for re-sale. For full terms and conditions visit www.rudehealthmagazine.ie Closing date: 30th June 2021

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Produced in Ireland by EIRLAB under licence. 77 Sir John Rogersons Quay, Dublin 2 Republic of Ireland www.EIRLAB.ie www.cannocksleep.com

Available from all good health stores. Main Irish distributors: www.Hempture.ie & www.uHemp.ie

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rude reviews

Tried & Tested How Health Stores Ireland staff rate what they sell Owner manager Rosemarie Bennis, retail assistant and inventory manager Joan Sheehan, and shop assistants Tom McNamara, Jesse McCormack, Berni Forrestal, Leighanne Shanahan and Liam Culhane from Sonas in Newcastle West, Co Limerick test flower essences, magnesium supplement, calendula hand cream, spelt flour, collagen food supplement, cleansing cream and a chilli and cashews pot.

Owner manager Mags Gallagher and nutritional sales advisors Johanna Heavin, Martina Mulvihill, Angela Naughton, Agnes Hogan, Catherine Hogan and Maria Gordon from Golden Health Store in Longford test a vitamin B12 supplement, support for sinus issues, omega supplement, natural cleanser, greens face mask and apricot body wash. Store open Monday to Saturday 9.30-6pm.

Natural cleanser Mags says: “I love how gentle Sukin Cream Cleanser is on my skin, effectively removing make-up and any oil or dirt build-up while also nourishing it. It’s free of any nasty ingredients and full of lovely plant oils and botanicals.”

Store open Monday to Friday 9am-6pm, Saturday 8am-6pm.

B12 supplement

Flower essences

Johanna says: “I’m taking Terranova B12 at the moment as my energy levels were low – now they have increased. I have also noticed that this product has helped improve my mood.”

Liam says: “I love Jan de Vries Flower Remedies. The Night, Relaxing Concentration essences help me with exam and school life. They have become part of my daily routine now, I can’t see myself not using them! I would definitely recommend these.”

Magnesium supplement Tom says: “I have been taking One Nutrition Ocean Mag for the past year or so. It is sourced from clean Irish seawater, which makes it highly alkaline and also ensures that it contains many other trace minerals. I find it beneficial for muscle tiredness or soreness. I have also used it during times when I felt anxious and to aid sleep.”

Calendula hand cream Jesse says: “I really enjoy Second Nature Skincare Calendula Hand Creme. Washing your hands constantly, especially with the hard water of Newcastle West, has caused plenty of rashes and dry, agitated skin. Using this creme, and Second Nature's hand sanitiser, has helped me keep my hands both clean and soft.”

Spelt flour Berni says: “I always use Dunany Organic Wholemeal Spelt Flour in my soda bread recipe as the extra coarseness of this flour gives the bread a wonderful texture with a nutty flavour. The recipe on the back of the pack works a treat – it bakes a wonderful loaf every time.”

Collagen food supplement Leighanne says: “I like Nature’s Plus Collagen Peptides as it is an easy way to supplement collagen. I put one scoop in our house coffee, ‘Classic’ from The Old Barracks Roastery, and it dissolves instantly. Collagen is very good for your skin, hair, joints and gut health.”

Cleansing cream Rosemarie says: “Dr. Hauschka Cleansing Cream is my all-time favourite skincare product. It’s made from finely ground almonds, calendula, chamomile, St. John’s wort and anthyllis which helps restore skin to its natural balance. I find my skin is in far better condition, is less tight after washing and smoother to touch. Regular use keeps blemishes and blocked pores at bay.”

Chilli and cashews pot Joan says: “Rivesci Cashew Crunch is a small pot of chilli and cashews that’s great with eggs, avocados, cheese and toast. I usually add it at the table as a condiment, but it could be stirred through a stir fry or noodles or soup and is really good with rice. It’s a superb product from great people.”

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Omega support Agnes says: “I take Eskimo Omega 369 daily as I find it excellent for joint support in addition to heart and brain function. It is easy to take, and especially useful during exam season.”

Natural sinus products Martina says: “My teenage son suffers from sinus issues and often his nose is congested. I started him on Terranova Quercetin Nettle Complex and found it helped, and then I added A.Vogel Plantago drops which have helped to dry up his secretions.”

Greens face mask Angela says: “I have been using Sukin Super Greens Detoxifying Face Mask once a week for over a year. My skin feels replenished and glowing after using it. It has some fantastic green ingredients which brighten my complexion and leaves my skin hydrated.”

Fish oil Catherine says: “Eskimo Brain 369 Fish Oil is my favourite supplement hands down. It has a pleasant citrus flavour and ever since I started taking it two years ago, I’ve noticed a marked improvement in my skin and circulation. It’s definitely something I couldn’t live without”

Apricot body wash Maria says: “I really love Jason Apricot & White Tea Body Wash. It is a fruity and refreshing shower gel that leaves a delicate scent on my skin. The tub lasts months so it’s ecologically friendly too. My skin feels nourished and moisturised after each use. Not to mention it’s natural and cruelty free."

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BIOAVAILABLE EFFERVESCENT MAGNESIUM CITRATE POWDER

PREMIUMD IRISH FOO SUPPORTS ENERGY, NERVES, MUSCLES & BONES*

Available from your local health store. Please call 01 8600 444 or visit www.healthreach-nutrition.ie for further information. Contains Magnesium Carbonate and Citric Acid which, when combined with water, forms bioavailable ionic Magnesium Citrate.

†

*Magnesium contributes to normal energy yielding metabolism, the maintenance of normal bones, normal muscle function and normal functioning of the nervous system. Made in Ireland.

rude | reviews

TRY THESE!

... from your local health food shop!

An added zing! Add an extra zing to your meals with Clearspring’s Organic Italian Apple Cider Vinegars. The range includes the bestselling Original Organic Apple Cider Vinegar and four delicious flavours: Matcha & Lemon, Raspberry, Peach, and Ginger, Turmeric & Black Pepper! The range is all raw, unfiltered, unpasteurised and with the Mother. www.clearspring.co.uk

Soothing intimate care gels Proper daily care plays a major role in the prevention of intimate infections. It provides a sense of confidence and comfort. YOPE’s Aloe and Liquorice Natural Intimate Care Gel soothes and moisturises thanks to natural active ingredients such as aloe juice, liquorice extract, jasmine hydrolate, allantoin and panthenol. Their Geranium and Cranberry Natural Intimate Care Gel helps to protect against infections. Geranium hydrosol supports resistance to irritation and infections while cranberry extract soothes and accelerates epidermis regeneration. Plantain extract and panthenol have a soothing effect. www.yopeme.com

Organic turmeric extract One Nutrition Turmeric Max is 24 times more bioavailable than standard turmeric supplements.* Turmeric Max contains the world’s most bioavailable and absorbable organic turmeric extract and organic turmeric root powder in a single one-a-day capsule. Priced at €29.95. Available from independent health food stores. *Based on total curcuminoids over 24 hours. Source: Naturex Human Pharmacokinetic Study 2019.

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Make movement natural Are you suffering from tender, aching joints? Try ZinCuFlex, a natural food supplement which combines ginger extract, curcumin extract and vitamin C in one capsule to support joints, muscles and tendons. Ginger is an extract which helps to maintain joint mobility and avoid morning stiffness. Curcumin helps to control inflammatory responses in the body, helps to protect joints and helps to maintain joint flexibility. Vitamin C helps to contribute to normal collagen formation and function of bones and cartilage. ZinCuFlex was the Platinum Winner in the Rude Health Awards 2021 – Best Product for Pain and Inflammation. RRP €22.65. zincuflex.ie

Quality assured Looking for a safe supplement? A leading chlorella brand, Sun Chlorella, has secured high praise after being certified by the quality assurance programmes Informed choice, Informed Sport and NFS. Products go through checks and testing to ensure that they are not contaminated with hidden ingredients, including 270 banned substances. Available in both tablet and powder form. www.sunchlorella.co.uk

Soothing nasal wash Quick and easy to use, Otosan Nasal Wash is effective for nasal congestion, colds or allergic rhinitis and sinusitis. Otosan Nasal Wash Kit contains an easy-to-use bottle for daily nasal irrigation, plus a pack containing 30 pre-measured sachets. This unique saline solution is enriched with hyaluronic acid to moisturise and protect. www.naturalmedicine.ie

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rude | celebrity

I am a fitness

FANATIC! Lacy Moore is an actress from north Dublin who is going places. She has been in Emmerdale, Coronation Street, Game of Thrones, The Fall and the movie Kill Ratio. Now she's in Amazon Prime’s Age Of The Living Dead. She has travelled extensively and now lives back in Dublin Interview: Lucy Taylor. Photos: Barry McCall

TELL US ABOUT YOUR PAST YEAR, LACY. I was in Oxfordshire and London filming Age of the Living Dead last March – and when filming wrapped the whole country was in lockdown. Since then I have been back in Dublin. I live on Meath Street in Dublin’s Liberties which is a great place to live. It is so close to town and even in a 5km lockdown I have been able to walk all over the city. I like to walk to Stephen’s Green. WHAT SORT OF EXERCISE DO YOU DO TO KEEP IN SHAPE? I am a fitness fanatic – I would normally go to the gym five or six times per week and do spin, aerobics, yoga, dance, everything really. I love the social aspect of working out with others in groups. It is like my anxiety medication, to get rid of stress. During the past year I have really missed it. I still work out six days a week, but I do live workouts online with some of the instructors from my gym. I just did 30 minutes of burpees on the roof of the apartments here, with lots of jumping up and down to music. Then in the apartment I did 30 minutes of weights, sit-ups and squats. When I first started to exercise on the roof, as I didn’t want to annoy my neighbours with the noise through their ceiling, I was self-conscious about 16 rude health magazine

people seeing me doing it, but I pushed myself to do it. Now nobody takes any notice. WHAT SORT OF FOODS DO YOU EAT TO STAY HEALTHY? I have a smoothie in the morning which I make with milled flaxseeds, blueberries and other fruit and Greek yogurt and milk. For lunch and dinner I go for high protein low carbohydrate foods to help build and repair muscles from all the exercise I do. So I might have steamed salmon with steamed vegetables, with sweet potato or brown rice. In nicer weather I might have a spinach salad with smoked salmon or tuna, tomatoes, olives and Greek feta cheese. In the winter I like baked vegetables and chicken. All the veg I eat is great for my complexion. I also love chocolate. DO YOU TAKE ANY NATURAL SUPPLEMENTS OR DRINKS? I recently started taking CBD oil and am finding it amazing. It helps me to chill out and cope with anxiety. I am sleeping better and it is slowing my thoughts down. I take evening primrose oil for PMT and multivitamins with iron, which are good for fatigue. www.rudehealthmagazine.ie

rude | celebrity

DO YOU LIKE INDEPENDENT HEALTH STORES? I am in health stores all the time. I like to buy licorice – I have a sweet tooth, so this is a more healthy choice for me. I buy milled flaxseeds for my porridge and smoothies, protein powders, fruit and nut mixes and I find their tinned soups are really good. DO YOU EVER WORRY ABOUT YOUR HEALTH? Yes I do. I think that with my job being in front of the camera it puts pressure on me to stay fit and healthy. It is a physically and psychologically demanding job that makes me focus on living a healthy lifestyle. It’s all about having the energy to do the job. I am always conscious of it – I need to be in the gym every day, even on holiday I check out if I can use the hotel gym.

DO YOU HAVE ANY HEALTH TIPS FOR RUDE HEALTH READERS? Get into good habits – it’s really important for your whole life. Try to be consistent with your health habits. Do something every day for your health – either physically or in your diet. View exercise and diet as a lifestyle thing so you can live better, have more energy and be happier. Make your health a priority in your life.

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rude health magazine 17

rude | experts

Aches and pains support

I used to have a job where I stood up all day, and there is arthritis in my family. I have started to get aches and stiffness in my hips and am concerned that it will only get worse. I don't want to end up facing an operation, so is there anything natural you can suggest that might help? Jane * from Wexford town

Olive Curran is a qualified nutritional therapist and Chairperson for the Irish Health Trade Association

OLIVE CURRAN ANSWERS: Inflammation is a common cause of aches and stiffness; therefore you should follow an anti-inflammatory diet plan which is comprised of fresh fruits, vegetables, green leafy vegetables, oily fish, raw nuts or seeds, beans, legumes, healthy fats, lean protein and wholegrains. Try to avoid inflammatory foods such as refined sugar, alcohol, cakes, pastries, deep fried foods or pizza. Getting the right balance of fats in the diet is vital to managing inflammation. Omega-3 and omega-6 fatty acids are considered essential as our bodies cannot produce these fats, so we must obtain them from a healthy diet or through supplementation. Unfortunately, we tend to consume up to 20 times more omega-6 ALA to omega-3, leading to more inflammation. To manage inflammation eat two to three portions of oily fish weekly (salmon, sardines, anchovies, mackerel, tuna) or supplement with a high-quality fish oil such as Eskimo-3. Spices such as curcumin and ginger are good at reducing inflammation. Ginger and curcumin (the active part of turmeric) are well known for their benefits for joint health. Ginger helps to maintain joint mobility and avoid morning stiffness. Curcumin helps to protect joints and maintain joint flexibility. Try Zincuflex which combines ginger and curcumin in a one-a-day complex. Exercise can reduce painful symptoms, improve joint function and flexibility, increase range of motion, and boost mood. Focus on stretching, range-of motion exercises and gradual progressive strength training. Walking, stretching, yoga, Pilates, cycling and swimming are all good. After exercise or over exertion, soak in a relaxing bath containing Epsom salts rich in magnesium. This is a great way to relax muscles and aid recovery. *Not her real name.

Acne-prone skin

Alison Cullen is a nutritional therapist who combines running her clinic with the role of Education Manager for A Vogel.

I am in my early 20s and suffer from spots, blackheads and oily skin. My diet is good and I always take make-up off at night, but my skin seems to get worse. I am not keen on getting some strong medication and would prefer to try something natural. Can you recommend anything that might help? Aoibheann* from Co Clare ALISON CULLEN REPLIES: Skin issues are something that many of us have experienced to a greater degree, since a combination of masking and the long winter indoors with the heating on have taken their toll on our skin. Humidity isn’t much better, as it tends to make skin produce more sebum, which then leads to increased pore clogging and breakouts. Finally, overactive washing and cleansing routines can irritate a clogged skin and cause inflammation. Firstly, double-check your diet for refined sugar and dairy products, as these can exacerbate problems. Next, check your water intake, especially as the weather warms up; hydrated skin is less likely to flood itself with protective sebum. Then, rather than scrub at your skin or use harsh peels, try a silicic acid gel. Whilst anything with the word ‘acid’ in it sounds alarmingly fierce, it is in fact a very natural material that is able to gently draw impurities from the pores, unclogging without damaging the skin. Look for a product that is alcohol- and perfume-free and use only a thin layer. I’d suggest leaving it on for 10 minutes, or until it starts to turn white. Then rinse it off and pat your skin dry before applying a gentle, light moisturiser. You don’t need to use this type of product every day – at most, 5 times weekly. *Not her real name.

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rude | looks

Ageing gracefully We all age, but how can we keep our skin and hair looking as good as possible right through life? Rude Health asks the beauty experts

s we get older our bodies naturally produce less collagen,” says Niamh Larkin, beauty specialist at Evergreen in Mainguard St, Galway. “This has a direct result on our skin’s elasticity. When our skin loses elasticity, it begins to sag, and fine lines and wrinkles start to form.” “As our skin ages it loses collagen, elasticity and firmness which results in thinner skin and fine lines,” says Ingrid Hume of beauty company Pravera. “Wrinkles appear around the eye and lip areas, age spots and pigmentation are more noticeable on the skin’s surface, skin starts to sag and our complexion can become much drier (due to ageing skin being unable to retain moisture) and look dull.”

care into our diet, supplementation and of course our skincare routine. The most important thing you can do for your skin is to keep it hydrated. This means drinking water, and lots of it! Try to stick to an alkaline diet 80% of the time, and reduce consumption of caffeine and alcohol as these dehydrate the whole body, skin included.” “The best way to keep our skin, hair and nails in the best condition possible is to have a wellbalanced diet, plenty of green leafy vegetables and fruits along with portions of protein and healthy fats and grains,” says Ingrid Hume.

CAUSES OF AGEING SKIN “There are a number of factors that can lead to premature skin ageing such as sun exposure, under-nourished skin, environmental pollutants, low grade skincare products and our diet and lifestyle,” says Ingrid Hume. “The sun is the primary cause of skin ageing. During the day our skin is exposed to UV rays that can damage the elastine fibres which keep it firm and plump. It’s important to wear sun protection every day with an SPF15 (sun protection factor) or higher. Other factors that can lead to ageing include smoking, which can cause wrinkles and a dull complexion; alcohol, which dehydrates and in time damages skin cells; central heating and working outside that dry out the skin and contribute to the ageing process. A poor diet of junk food can deprive the skin of nutrients.”

YOUR SKINCARE ROUTINE “A good skincare routine is vital to help protect our skin and the way it looks and feels,” says Ingrid Hume. “Using natural skincare products that are suited to your skin type is a must. If you have dry/dull skin use products which are brightening, moisturising and nourishing. “From your mid-20s onwards opt for skincare that hydrates and regenerates the skin,” says Niamh Larkin. “Look for moisturisers that contain hyaluronic acid and good fats, and invest in a good eye cream. A natural and organic moisturiser will enhance the skin’s function, increasing hydration and moisture levels and preventing skin from drying out, losing elasticity and premature ageing.”

LOOKING AFTER SKIN “Looking after our skin is something we need to be doing from early on in our lives if we want to delay signs of ageing,” says Niamh Larkin. “We all age, whether we like it or not, but we can slow down the signs of ageing by putting thought and 20

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ANTI-AGEING SUPPLEMENTS “If you decide to take a supplement for your skin, remember that hydration is key,” says Niamh Larkin. “Taking a fish or plant oil supplement will act as a moisturiser that works from the inside, out. Hyaluronic acid supplements are also available as well as collagen, which are two great ways of maintaining your skin’s hydration and elasticity levels.” www.rudehealthmagazine.ie

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NATURAL IS BEST “Natural products contain plant and botanical extracts which work with the natural functioning of the skin to assist it in regenerating and hydrating naturally,” says Niamh Larkin. “Products that contain a lot of chemicals and parabens can end up irritating the skin when used long term.” “Natural plant extracts and oils that are high in antioxidants are great in helping to reduce the signs of ageing, such as ginkgo biloba, green tea, hyaluronic acid, pomegranate, vitamins E and C,” says Ingrid Hume. “These are naturally moisturising ingredients that penetrate the skin and retain moisture levels, boost firmness and help to reduce the appearance of fine lines and wrinkles. Vitamin E is also known to help strengthen and protect skin and reduce the formation of free radicals from sun exposure. Co-enzyme Q10 is a powerful antioxidant that stimulates cell production, encourages skin to regenerate and helps to protect it from free radicals. Hibiscus and ceramide offer the perfect care for mature skin. These natural ingredients are regenerating, minimise pigmentation marks and leave skin feeling smooth and supple.” WHAT ABOUT HAIR? “Hair, like skin, should be looked after full time for it to continue looking good as it ages,” says Niamh Larkin. “Grey hair tends to be coarser than regular hair, so it needs a little extra love by conditioning or using a hair mask. Washing hair once or twice per week is ideal, as less frequent washing leads to less hair loss. A fantastic ingredient to look out for is biotin. Also known as vitamin B7, biotin is great for strengthening the hair follicle and encouraging hair growth. This can be found in some shampoos and conditioners and can also be taken as a supplement in capsule form.”

DID YOU KNOW? Rosehip oil is a pure plant oil commonly used in skincare and has many benefits. It’s a true multi-tasking beauty essential, rich in antioxidants and skin-loving nutrients which help improve overall skin condition. It’s a great source of essential fatty acids that make up the building blocks of your skin’s surface layers and are vital to skin health. These essential fatty acids naturally occur in rosehip oil and moisturise dry skin, improve softness and elasticity and help replenish and maintain radiantly healthy skin. Rosehip oil is also highly effective in helping to improve the appearance of scars, fine lines, wrinkles and stretch marks. It is also suitable for all skin types and is an all-in-one skin treat for a variety of skin concerns, from hydrating, nourishing and balancing the appearance of oily skin to replenishing for healthy, glowing skin.

rude health magazine

VITAMIN C AND YOUR SKIN

“The human body needs Vitamin C, but cannot make it, so we must get it from our diet,” says Maria Ascencao, natural health expert with Coyne Healthcare. “Regularly taking vitamin C supplements has a number of benefits for the body and your skin. “Our skin is the organ most exposed to external elements, and it’s important to look after it as we age. Vitamin C can make the skin more elastic and smoother because it sweeps away free radicals that can cause damage and ageing, protects your skin from the harmful effects of UV radiation and helps it to produce collagen. Vitamin C can also boost vitamin E in the body, often referred to as the ‘vitamin of youth’, and it has anti-inflammatory and soothing effects, improving the condition of skin. “However, one downside to taking conventional vitamin C orally is absorption. Many people believe that when you take vitamin C, your body automatically absorbs the full dosage. However, studies have shown you only absorb 12-14% of vitamin C in an oral supplement form. The absorption of liposomal vitamin C is significantly higher than that of a standard vitamin C supplement. Benefits of liposomal vitamin C include skin health, improved collagen production, and reduced oxidative stress throughout the body.”

ANTI-AGEING TIPS Cut out sugar – it can cause skin to lose elasticity. Cook with turmeric and garlic – great antioxidants with cleansing properties. Take green superfoods – chlorella, grass juices and wild berries are high in antioxidants. Take algal oil – an algae-based superfood that is anti inflammatory. Cook with macadamia nut oil – rich in essential fatty acids which help to keep skin taut.

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SKIN CARE MATTERS because your skin deserves the best SELF TAN HERO It’s easy to achieve a natural-looking, sun-kissed tan, without exposure to the sun. The lavera Self-Tanning Lotion is a lightweight creamy gradual tanning lotion that glides effortlessly across the skin for a streak free finish. The replenishing and nourishing vegan formula with organic sunflower oil and organic macadamia oil moisturises the skin, leaving it feeling super soft, delicately bronzed and healthy – as if kissed by the sun! €18.95 www.lavera.ie

PAINT IT UP Make a fashion hit in this gorgeous bright pink Oh La La! Nail Polish. The stunning, easy to use brightly coloured nail polish is enriched with avocado oil and biotin to strengthen and care for your nails, leaving them feeling and looking great! Benecos Nail Polish’s are up to 90% natural and free from eight nasty chemicals such as toluene, formaldehyde, camphor, phthalates, parabens, silicones, TPHP and colophony. €5.95 www.benecos.ie

ACCESSORISE YOUR UNDERARMS Ben and Anna Persian Lime Deodorant will be your ultimate summertime saviour! The zesty summery scent using natural essential oils contains both sodium bicarbonate and arrowroot extract to ensure you stay dry and smell fresh all day long, while shea butter keeps your skin feeling soft. Suitable for both men and women, they are packaged in paper tubes and fully recyclable as well as vegan friendly. €11.45 www.organico.ie

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YOUR EVERYDAY FACIAL WIPES Gentle on the skin and tough on make-up, these organic cotton facial wipes are perfect for daily skin cleansing to eliminate grease, impurities and make up. The 100% organic cotton cloth wipes are infused with organic aloe, chamomile and rose extracts to promote a clearer, healthierlooking complexion. €7.95 www.organyc.ie

rude health magazine

Seniors

Be your

best at any age Ageing can lead to numerous health issues, but with improvements to your diet and lifestyle you can enjoy a healthy older age

he most common health issues linked with ageing are aches and pains from creaking joints and muscles, allied with concerns about mental agility,” says Jill Bell from health store Well and Good in Midleton, Co Cork, “but the good news is that there is plenty we can do to improve the situation, or at the very least, maintain what we have.” “One of the most common issues people face post retirement age is malnutrition,” says Angela McGlanaghey from health store Simple Simon in Donegal town. “Older people tend to have a very bland diet and eat a lot of the same foods. Many, especially those living alone, tend to eat processed foods

24 rude health magazine

which are low in fibre and nutrients, can lead to malnutrition and in turn cause a lot of health issues. A good strength multivitamin can help boost immunity and prevent deficiencies. However, diet is key in order to regain strength and build immunity in seniors.”

Power of the mind “Short term memory loss can be a real bugbear, but tricks such as keeping lists and repeating out loud facts we want to remember can help to reduce frustration,” says Jill Bell. “Challenging your brain with mental exercise – joining a book club, doing crosswords, pursuing a hobby or polishing up school Irish – stimulates brain cells to communicate and remain active. Cherishing friends and social contacts is really important too, though that’s a challenge these days. The body and brain repair during sleep, so maintaining a good sleep pattern is important. Regular bedtimes, dark bedrooms, a soothing tea, and herbs such as lavender, hops, passiflora or valerian can help, as can magnesium to relax muscles.”

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Seniors

Senior diet “Though there are nutritional supplements which can help to maintain both mental and physical health, nothing beats a healthy diet high in fruit and vegetables, with sufficient protein to nurture muscles, and oily fish a couple of times a week to supply omega-3 for mental health and to ‘oil’ creaking joints,” says Jill Bell. “Keeping well hydrated can be a challenge as it’s quite easy not to feel thirsty even when our bodies need liquid. If a person’s appetite dwindles, smaller more frequent grazing of nutritious foods – yogurt, fruit pureé, nuts and seeds, dried fruit for example – can sometimes be easier than facing a larger set meal. “If it is suspected that a person isn’t getting sufficient nutrients in their diet, it’s time to look at supplementing. There are supplements designed specifically for over 65s which are easy in the digestive system, and it’s generally advisable to add a vitamin D.”

Dodgy digestion “As muscle strength can weaken, a frequent problem for older people is constipation,” says Jill Bell. “Diet is the number one support, choosing foods

Other supports for digestion: Digestive enzymes – help the body to break down food and absorb more vitamins and minerals from food. Garlic – for a cleansing and antibacterial action on the gut. Yogurt – restores natural bacteria. Camomile tea – drink after a meal for heartburn and acid reflux. high in fibre such as fruit and veg, porridge, linseeds, prunes and other dried fruit. Magnesium can be very useful to support muscular activity of the bowel, whether as a liquid, capsule or massage lotion. “As we age our levels of stomach acid tend to drop which can lead to poor digestion, heartburn and reflux. It’s more important than ever to chew well to encourage the release of saliva and digestive enzymes and not to eat a heavy meal close to bedtime. Natural apple cider vinegar or a bitter herb such as centaurium, taken before a meal, can reduce symptoms.” “For digestion we would recommend including probiotic and prebiotic foods in the diet and also perhaps the inclusion of a probiotic supplement,” says Angela McGlanaghey.

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The role of exercise ““Exercise brightens the mind and helps to fend off stress. It helps with sleep, reduces the risk of some diseases, helps with balance and agility. A regular walk or cycle, gentle yoga or even pushing a lawnmower all count as exercise. Check out online videos for ideas and guidance.” Jill Bell

Seniors

Where the heart is

Eyes on the prize

“Anyone on blood thinning medication should consult their pharmacist or health professional before taking any food supplement or herbal remedy from us, and even some foods such as linseeds, due to possible contraindications,” says Jill Bell. “That said, if a customer asks about supporting heart health, we suggest diet first and foremost, boosted by omega-3, garlic, hawthorn, magnesium or co-enzyme Q10. Hawthorn tea provides gentle and effective support.” Other supports for the heart: Fish oils – if you don’t eat much fish, take a supplement of fish oil with omega-3 to cut down on unhealthy fats called triglycerides. Sterols and stanols – found in nuts and grains, help control cholesterol levels. Also available as supplements. CoQ10 – may be of benefit to heart health. Ask in your local health store.

Having your eyes tested regularly is essential as we age as eyes can change over the years, and your optician can also spot other more serious conditions during the examination. Also supporting eyes: Carrots – a rich source of beta-carotene which the body converts into vitamin A. Bilberry – contains antioxidant vitamins A and C that help to prevent damage to the eyes. Available as tablets, sometimes with lutein and zeaxanthin. Flaxseed oil – good if you have dry or itchy eyes. Available as capsules and a liquid. Omega 3 fish oil – good for general eye health and clear eyesight. Selenium – benefits the eyes. In small amounts in brazil nuts, eggs, garlic, and brown rice, seafood and yeast or take a supplement. Vitamin A – a vital nutrient for eyes. In dairy products, fish oils and egg yolks. Zeaxanthin and lutein – from leafy green vegetables such as spinach, kale and watercress. Zinc – contributes to the maintenance of normal vision.

Dem bones and joints “Omega-3 fish oil is our number one recommendation for joint issues, allied with glucosamine, and if pain is a problem turmeric in various forms (teas, capsules, curcumin extract), ginger and bromelain are effective aids,” says Jill Bell. “Lighter-boned people, especially if they have been smokers, frequently suffer from osteoporosis. We tend to think of bones as solid, but in fact they are a matrix of tissues combining collagen, calcium, magnesium, zinc and other minerals which constantly need renewing. A healthy, varied diet is the basis of bone health, and there are a number of excellent food supplements to add if osteopoenia or osteoporosis are issues. Vitamin D helps the absorption of calcium, and vitamin K ensures the calcium goes to bone tissue rather than the blood stream.” “Omega-3 and vitamin D are both essential for bone health,” says Angela McGlanaghey. Other supports for joints and bones: Natural anti-inflammatory supplements that have clinically supported benefits, such as boswellia, hyaluronic acid, curcumin, MSM, glucosamine, rosehip extract and New Zealand green-lipped mussel oil. Magnesium and zinc – both vital for bone health Vitamin B12 – keeps homocysteine levels down, an amino acid linked to bone fracture.

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Keeping your Heart Happy,

Naturally!

here are usually no symptoms for high cholesterol, so it’s very important to get your cholesterol checked annually. The Irish Heart Foundation recommends that healthy adults should have a total cholesterol level below 5 mmol/L. A simple blood test will measure your blood cholesterol level. One of the most common causes of high cholesterol levels in the blood is eating too much saturated fat. Eighty per cent of heart disease is preventable, simply by making a few dietary and lifestyle changes! Taking plant sterols daily should be your first step in lowering LDL ‘bad’ cholesterol. Plant sterols are naturally occurring substances found in plants and are important for cholesterol lowering thanks to their ability to partially block cholesterol (produced by the body and found in food) from being absorbed into the blood stream from the gut. Normally, about 50% of cholesterol is absorbed from the digestive tract into the blood stream, but when plant sterols are taken, it drops to just 20%. This lowers cholesterol in people suffering with raised blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. New research confirms that www.rudehealthmagazine.ie

1.6g (2 tablets) Zerochol® plant sterols can lower cholesterol by 17% in three months, without any sideieffects. Alongside taking plant sterols, you should increase your intake of omega-3 food sources such as oily fish (sardines, mackerel, anchovies, salmon), seeds such as flaxseed and nuts such as walnuts. Thousands of clinical studies have shown that increased intake of omega-3 fats EPA and DHA enhance overall cardiovascular function. Omega-3 fatty acids EPA and DHA together contribute to the normal function of the heart, reduce blood triglycerides (a major risk factor for heart disease) and reduce blood pressure if high, overall improving heart health considerably. Omega-3 fats are found in high amounts in oily fish and to a lesser degree in nuts and seeds. The European Food Safety Authority (EFSA) state that you need 250mg EPA and DHA daily to support heart health, while 2-3g omega-3 EPA and DHA is needed to lower blood triglycerides and blood pressure. Eating oily fish twice a week – such as salmon or sardines, provides a healthy dose of omega-3 EPA/DHA. Alternatively, you can take a high-quality omega-3 supplement such as Eskimo-3 to ensure you obtain enough omega-3 daily.

Lack of regular exercise, being overweight, drinking a lot of alcohol and smoking can also raise cholesterol levels, so it is important to make lifestyle changes to limit your risk. Zerochol’s Cholesterol Lowering Program Changing habits is never easy, so we have created an online support program packed with lots of diet and lifestyle tips and recipes to support you in your cholesterol lowering efforts.

Eskimo-3 and Zerochol are available in your local health food store. Sign up for our 6 Week Program www.zerochol.ie/register rude health magazine

Rudimentaries Rude | fit

FITNESS FOR THE

OVER 50s Check out top tips from fitness experts to keep you in top condition, whatever your age

Sylvia Diaz is a fitness instructor, personal trainer and nutrition advisor. She runs Fit with Sylvia and offers Fitness Dance classes

ver the age of 50 we are looking for workouts that will make our joints move, elevate our heart rate and improve flexibility and strength. As the body ages, it is not as responsive to sudden changes, and this is just another reason to maintain a consistent fitness level. The older people get, the more health risks they face. In general those who are older rely on gentle outdoor exercise for their health and wellbeing, like walking, which can be done on a daily basis. Also the benefits of sunshine are crucial for overall health and longevity. 28

rude health magazine

Add more strength training – As people get older, four types of training are recommended, strength, balance, endurance and stretching exercises. We lose body mass with time and that’s why we need to build muscles to increase metabolism, which helps regulate weight and blood sugar levels.

Too much cardio – Running, and other cardio workouts that burn more calories, won’t necessarily lead to fat loss. You need to be able to burn more calories when you’re resting in order to drop pounds. This can only happen if you build muscles by doing strength training. Ten pounds of muscle will burn 50 calories in a day spent at rest, while 10 pounds of fat will burn only 20. Safe home exercises – Some home exercises could be side leg raises and planks to create a strong core. Don’t overdo it – You can have too much of a good thing, and working out too much can be highly detrimental. You are constantly tired and find artificial ways to boost your energy such as coffee and energy drinks. Also, you make yourself a very easy target for injuries. Work out in moderation and enjoy a healthy lifestyle. https://www.instagram.com/ fit.with.sylvia/ www.rudehealthmagazine.ie

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Rude | fit regenerate. It’s important to work the upper body as well as the lower. Resistance training – with weights or resistance bands, hiking (adding hiking poles includes an upper body workout), Pilates (in particular reformer Pilates) and suspension training all offer excellent strength building full body workouts. Balance, stability and posture – Improved posture, stability, balance, flexibility and joint health are among the many health benefits of yoga, Pilates and T'ai Chi. Healthy heart and lungs – Aerobic exercise plays an essential role in supporting our heart and lung health. Brisk walking, cycling, dancing, tennis, swimming, hiking and running all boost our cardio respiratory fitness. All of the above exercises can count as weight-bearing. www.graforfitness.ie

Gráinne O’Driscoll runs Grá For Fitness offering public, private and corporate Pilates, yoga and fitness classes

From our 40s onwards we lose muscle mass and bone density, but the good news is the right exercise and diet can help us stay healthy and fit. From my experience of dealing with clients in their 50s to 80s, the majority are interested in functional fitness – they want to feel and look good, move with ease, stay strong and active to enjoy life, while staying injury, pain and illness free. Muscle and bone health – To protect our muscles and bones, weight-bearing exercise is vital. This is essentially where our muscles contract, creating stress on the bones which helps them

Alan Williams of Alan Williams Coaching

Age is only a number – if you treat your body well, it will look after you in return. If you’ve been exercising all your life keep it going. If you haven’t, it’s never too late to start. Here are a few tips to get you moving: Aerobic exercise – Choose a form of aerobic exercise that you enjoy. It could be walking, running, cycling, swimming, dancing. It’s recommended to aim for 150 minutes per week of moderate intensity exercise, or 75 minutes per week of vigorous exercise. You can build it up as the body adapts.

Personal trainer Jemma Thomas is the founder of Jemma’s Health Hub

30 rude health magazine

Strength training – I believe, strongly, that the 50+ age category are actually the people who need strength training most. As we age, so many health problems, and injuries, come about because people are physically weak. Strength training helps to maintain muscle and improve bone density, which can assist in preventing diseases such as osteoporosis. Stretch – Lack of balance, and flexibility, are also common causes of mishaps in older adults. Adding some stretching exercises, and core work, into your routine could pay huge dividends. A class of yoga, or Pilates, could be very beneficial. Doing a class once a week is great, but practising at home three times a week would massively accelerate your results.

There are endless options out there for you. If you try out 10 different exercises, you’ll find one that you enjoy. Your body will thank you and you’re proactively protecting your cognitive function, reducing the risk of illness, protecting your mental health, and enhancing your mood. Get out there and get moving! www.alanwilliamscoaching.com

When women are in their 50s, they go through an enormous amount of change. But if there’s one thing that helps, often without costing a penny, it’s exercise. Strengthen – training where you lift hand weights helps to improve your posture and strengthen your bones and arm muscles. Choose a 5kg weight to start with and work your way up. Aim to do around 10 reps at a time. Resist – All gyms have a good selection of resistant machines that help to build up muscles in your legs, arms, bum and shoulders. You can also get a resistant band so you can do these exercises at home.

Keep on walking – Aim to walk at least 10,000 steps a day. A brisk walk can make a huge difference. Go social – At The Hub we have an online community of women who log in four times a week to work out together. You can go at your own pace, but know that you’re not alone and meet other people just like you. Stretch – Stretching is even more important in your 50s as your muscles take longer to recover. As you age, less blood circulates around your body, leading to stiffer muscles, so stretching is key to this recovery, ensuring you’re ready for your next workout. www.jemmashealthhub.com is an online workout community providing regular workouts four times a week.

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Rudimentaries

What a

relief! Urinary issues such as cystitis, thrush and candida can be a real pain, but you can get real relief from natural products and our expert tips

s many as 40-50% of women have at least one Urinary Tract Infection (UTI) during their lifetime, and 20-30% suffer from recurrent UTIs (two infections in six months, or more than three infections a year). “Cystitis and urinary tract infections (UTIs) can be debilitating conditions that, if not managed effectively, may develop into a kidney infection,” says Grace Kinirons, a nutritional therapist with health store Nuts and Grains in Mullingar, Co Westmeath. “The cells of our urinary tract have their own immune defences and beneficial bacteria, and anything that compromises that may trigger an infection.” “A urinary tract infection is inflammation which occurs in the urethra, bladder or kidneys,” says Sian Eustace of health store Healing Harvest, Kinvara, Co Galway. “There can be a number of causes and women are more prone to UTIs than men, as it is anatomically easier to transfer microbes into the female urinary tract.”

Help for cystitis and UTIs “If you are prone to UTIs, you will probably notice the early signs and can try to act fast enough to head it off 32 rude health magazine

before it takes hold,” says Sian Eustace. “If symptoms don't clear though, it may be necessary to visit your primary healthcare provider. Make sure to drink plenty of water; avoid alcohol or sugary drinks; do not hold on when you feel the urge to urinate; make sure to wipe from the front to the back; go to the toilet after sexual intercourse; take cranberry as a supplement or a juice (one without added sugar). Cranberry discourages bacteria from being able to form on the walls of the urinary tract.” “Introducing a wide range of pre and probiotic foods and drinks will support the health of the gut, vagina and urinary tract,” says Grace Kinirons. “Increase your intake of foods and drinks containing proanthocyanadins. These are found naturally in red, purple and blue fruits and vegetables. Research has shown that they can prevent the attachment of microbes to the cells in our urinary tract and prevent infection.”

Other helpers for UTIs: Cantharis – for easing the burning sensation when urinating. Dandelion herbal teas – help to support the urinary tract. Goldenrod tea – has important antiinflammatory, anti-spasmodic and antiseptic actions.

Candida and thrush “Candida albicans is a fungal infection which naturally occurs in all our bodies, when out of balance it can cause thrush,” Sian Eustace. “Thrush loves warm, moist conditions, and when the balance of beneficial flora is depleted. This can be caused by prolonged or heavy use of antibiotics, not well controlled diabetes, a weakened immune system, hormonal imbalances, taking the contraceptive Pill or HRT, during pregnancy, in people with a diet high in refined carbohydrates, a high intake of alcohol or with a high level of stress.” “Normally our good bacteria, digestive and immune system work together to keep candida growth controlled,” says Grace Kinirons. “Sexual intimacy increases the risk of translocation of the bacteria from the bowel to the vagina and urethra and dehydration leads to not flushing out any bad bacteria present in the urinary tract.”

Rudimentaries

Help for candida and thrush “Remove the conditions for optimal candida growth,” says Sian Eustace. “In vaginal thrush, make sure to wipe well and wear cotton underwear. Take a probiotic supplement, eat fermented foods or both; use antifungal supplements or foods. Cut out refined sugar and simple carbohydrates, alcohol and foods which can contain moulds, such as certain nuts.” “Anti-fungal herbs such as oregano, thyme, garlic and clove, grapefruit seed extract, and digestive enzymes can help with thrush,” says Grace Kinirons.

Can probiotics help? “There are specific strains of bacteria that are found in the vaginal and urinary tract microbiome,” says Grace Kinirons. “These include the Lactobacillus family, particularly acidophilus, gasseri, rhamnosus, reuteri, and plantarum with some Bifidobacterium species. These good bacteria produce lactic acid and hydrogen peroxide that kills bad bacteria and prevents opportunistic yeast overgrowth.” “Probiotics can be very useful to rebalance the natural flora throughout the body,” says Sian Eustace. “For thrush, probiotic pessaries are available for internal use. If the irritation is more external, an alternative is to apply natural live yoghurt to a sanitary pad.”

John Baldwin, Health Consultant with Health Reach “D-Mannose is a type of sugar found in a number of fruits (including cranberries, black and redcurrants, and peaches). It is a food supplement normally supplied in capsule form and taken with water. Research has shown that D-Mannose inhibits the bacteria that causes infection from adhering to the walls of the urinary tract. “A clinical study published in the world-renowned British Journal of Urology International (BJUI), the official journal for the Irish Society of Urology, shows that D-Mannose is effective in the prevention of recurrent UTI. “The study assessed 308 women with acute and recurrent UTIs over a period of six months. The patients were randomly allocated to three equal groups. The study showed that the group taking D-Mannose had the lowest recurrence of UTI and were four times less likely to contract UTI compared to the group that did not take any preventative treatment. “Another study published in the European Review for Medical and Pharmacological Sciences in 2016 found that treatment with D-Mannose reduced symptoms of urinary tract infections and helped prevent recurrence.” D Mannose capsules are available in independent health stores in Ireland. Disclaimer – Most UTIs shouldn’t last more than ten days. If they do, you should consult a healthcare practitioner.

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rude | expert advice

Health store help

Looking for advice on natural wellbeing? Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to Sarah Woodhall from health store Horans in William St, Limerick city

Independent health store advice on boosting your fertility

ow can I boost my fertility? This is a question that I frequently get asked, both as a nutritional therapist and working at Horan’s Health store. I have always advised anybody on a fertility journey to create a balance in all aspects of their health – this includes diet, exercise and their emotional wellbeing. The role of diet When making any dietary changes for boosting fertility, I first look at the individual’s daily eating rituals. I remove foods that inhibit the body’s ability to absorb essential nutrients, and then replace foods that enhance absorption and improve egg quality. Anti-nutrients that I remove are trans and saturated fats, processed sugar, fizzy drinks, excess caffeine, also removing alcohol and nicotine reduces toxin levels. Once the diet has been changed, I replace and introduce foods that are high in vitamins, minerals and antioxidants. These foods include cruciferous vegetables such as broccoli and kale, pulses, lentils, nuts, seeds, beans and quality grains like quinoa. I suggest including foods that are high in beta carotene like carrots and sweet potatoes, and fruits and vegetables that have a low glycaemic index to maintain blood sugar balance. Fruits that are high in antioxidants such as blueberries and berries are beneficial, as antioxidants protect a maturing egg from damage. Including omega-3-rich foods enhances fertility and egg quality and reduces inflammation. Leafy greens, spinach, flax seeds and fish such as salmon are all great sources of omega-3, which is an essential fatty acid.

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Eating regular meals every three to four hours throughout the day is crucial for blood sugar balancing, which then balances hormones. Water should be filtered, and getting good quality sleep is essential for repair and rejuvenation. The role of supplements Purchasing a good quality supplement is a really good investment. Supplementation boosts certain key nutrients and prevents any nutritional deficiencies. For women I recommend you take one with a full spectrum vitamin B-complex, magnesium, vitamin E, zinc, selenium, iron, CO-Q10, folic acid and D3. A male supplement needs to include zinc, CO-Q10, l’arginine, Iron, magnesium, vitamin D3 and a B-complex. A superfood that I suggest for women is royal jelly. The queen in the hive is the only bee allowed to eat the royal jelly – as a result she becomes the most fertile, producing more eggs and is the only female in the hive that can reproduce. The importance of stress reduction Our emotional wellbeing is linked to our physical wellbeing. High levels of stress increases cortisol in the body, which has a direct negative effect on hormones. When the body is in a state of stress or emotional turmoil conception can become less of a priority as the body strives to create balance. Daily stress reduction practices are important at this time. Low impact and mindful exercise is beneficial in balancing hormones and reducing stress. Movement creates a natural flow throughout and prevents stagnation within the body. Swimming, yoga or walking in nature reduces cortisol and increases endorphins, which relieve stress. Flower remedies are an amazing addition to your plan. These remedies support your emotional wellbeing and have the ability to create an energy shift that changes your perception of a situation from heavy to light. The final advice I always offer to clients and customers is to keep a positive mindset. This is a powerful tool to use. What you tell yourself the body listens to. Replace those heavy negative thoughts with “having a baby is something that happens so easily for me and is part of my human experience”. What you believe and perceive to be true, you eventually achieve.

Store Profile

What’s What and Who’s Who at Horans in Limerick city?

“Horans in Limerick first opened in Roches St, and six years ago we moved into a much bigger premises in William St,” says manager Sarah Woodhall. “We are one of the bigger Irish health food stores. There are 14 Horans health food shops and each has a different clientele. “We cater for a wide range of customers including women working or at home, athletes, men working in the city, the farming community, teenagers into vegan food, everyone really. Our very first customers still visit us regularly – it’s like we are on a life journey together. We have the personal touch which you don’t get in a big store. “Most people who come through our doors buy something. These days people are more aware of the chemicals in products and are really waking up to what they are putting into their bodies. We have expanded our vegan range as this has become more popular. You really can’t tell the difference with many vegan products now. “When you walk into the shop, the right-hand wall is full of supplements – we do a lot of high end products, but would also offer affordable ranges. We are going more into foodbased supplements such as freeze-dried food and soya and gluten-free products. “Our foods include nuts, seeds, grains and flour. A massive seller for us is herbal tea and people seem to be drinking more of it during the pandemic. We offer at least 10 different types of kombucha from Ireland and the UK. We have dairy-free cheese and milk in the fridge and vegan products too. "Our beauty section is all natural and cruelty-free. We stock skincare products – moisturisers, serums; soaps, shower gels, shampoo and conditioner; hair dye and feminine hygiene products. “Our cleaning section includes everything you need for your home. All plastic bottles are of natural origin and plantbased. Sales are up on incense sticks and essential oils. People seem to be burning nice things in their home, and drinking herbal teas more. "We have a loyalty card, take telephone orders and customers can buy from the Horans website horanshealth.ie." VISIT: Horans, 73 William St, Limerick SPEAK TO: manager Sarah Woodhall, shop assistants Amade Kurvink and Iva Yates CONTACT: (061) 319 405 OPENING HOURS: Current lockdown hours Monday to Saturday 9am-5pm

36 rude health magazine

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rude | food

Feeding

YOUR BRAIN

Keeping your brain in good condition can be aided by a good diet, and natural supplements can play a role too. Hannah Dare from health store and café Organico in Bantry, Co Cork looks at both aspects of brain support

here is a growing understanding of the links between diet and brain health, and especially degenerative conditions such as dementia. With this in mind we all need to keep a close eye on our blood sugars, and make sure we don’t fall in to the pre-diabetic category, which could increase our risk of brain disorders as we age. Cholesterol is also important in maintaining brain health.

Best brain foods Did you know up to 70 per cent of our brain is made of fat? Fat is very important for proper brain function, but it needs to be the right kind. We need to get enough omega 3-fatty acids because these are the essential building blocks of our brain and are important for learning and memory. We should try to eat avocados 38 rude health magazine

regularly, as they contain high quantities of monounsaturated fatty acids, as well as seeds and nuts, oily fish, eggs and coconut oil. Vitamins in fruit and vegetables are essential for our health. For example, eating sufficient amounts of vitamin C-rich foods can protect against agerelated mental decline. Vitamin C is a powerful antioxidant that helps fight off the free radicals that can damage brain cells. Blueberries contain flavanols, a type of flavonoid, that gives them antioxidant and anti-inflammatory effects that reduce and repair cell damage. Anthocyanins found in red, blue and purple berries can protect brain cells from ageing Dark chocolate may also improve the function of your brain. One study of healthy volunteers showed that eating high-flavanol cocoa for five

days improved blood flow to the brain. Cocoa may also significantly improve cognitive function in elderly people with mental impairment. Green tea contains less caffeine than coffee ,but enough to produce an effect. It also contains the amino acid l-theanine, which can work synergistically with caffeine to improve brain function. Turmeric is an antioxidant and antiinflammatory herb that has positive effects on many body systems including the brain. Curcumin, an extract of turmeric, may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function and can improve memory.

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Best brain supplements We always start by recommending omega-3 for the brain, as so many people find it hard to eat enough oily fish. One that is high in DHA is particularly good. Then lecithin, which contains choline, which is a chemical your brain uses to communicate. Clinical research suggests that a diet rich in choline can lead to a sharper memory We would also always suggest a good vitamin B complex - vitamins B6, B9 and B12 are often linked with brain health. They can help break down homocysteine, high levels of which have been associated with a greater risk of dementia. We do also recommend magnesium, because it is involved in healthy brain development, memory and learning. Other brain supporting supplements include: Vitamin D – for anyone whose mood is affected by the lack of sunlight. Vitamin formulations that contain magnesium – aid in calming the body. A combination of rhodiola, chamomile, vitamins and magnesium combined with a multi B complex – for help if you’re really run down. Liquid formulations that contain superfoods such as wheat grass, barley grass and spirulina, B vitamins, minerals and some ginseng for energy.

THE ROLE OF OMEGA-3S

The role of probiotics Probiotics can do more than improve your gut health. They may also indirectly enhance your brain, and many of the major brands have launched probiotics for the brain. If our microbes get out of balance, say because of food poisoning or antibiotics, they may not be able to do their jobs. That can lead to dysbiosis, leaky gut and inflammation. That, in turn, may be an underlying cause of depression and anxiety. So a good diet full of fermented foods will benefit your gut and in turn your brain.

“Omega-3 fatty acid DHA, uridine and choline all contribute to brain health,” according to CORU registered dietitian Paula Mee. “The maintenance of normal brain function and the quality of our brain cells depends on the availability of healthy omega-3 fatty acids. DHA is the most abundant fatty acid in the brain, making up to 40% of its mass. Our bodies can’t make enough DHA so we have to either get it in the diet or supplement. Food sources of omega-3 fatty acids include oily fish like salmon, mackerel, herring, sardines, walnuts, chia and flaxseeds. “Choline is an essential constituent of cell membranes and influences the production of important neurotransmitters. However, choline uptake from the circulation into the brain decreases with age. This may result in increased destruction of brain cell membranes, in a bid to produce sufficient acetylcholine, an important neurotransmitter the brain uses in learning and memory processes. Food sources of choline include eggs, beef, fish, poultry; broccoli, potatoes, mushrooms; quinoa, rice, and wheat germ; nuts and seeds. Lastly, uridine is one of five nucleosides that are present in our body. It is an essential building block for RNA (ribonucleic acid), involved in coding, decoding, regulation and expression of our genes. Food sources of uridine include liver, oats, fish, baker’s yeast, mushrooms, broccoli, spinach, cauliflower and parsley.”

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DIABETIC DELIGHTS! Check out these diabetes-friendly recipes – they’re delicious!

Charred tomatoes, labneh and flatbreads Serves 6

For the tomatoes 300g cherry tomatoes 1 small onion, cut into 10 wedges 4tbsp extra virgin olive oil 1tsp dried oregano 4 garlic cloves in their skins, lightly crushed salt and freshly ground black pepper For the flatbreads 50g ground almonds 10g psyllium husk 2tbsp coconut flour 1tsp baking powder 1tbsp cumin, black onion (nigella), sesame or coriander seeds (optional) a knob of ghee, butter or coconut oil For the labneh 100g feta or goat’s cheese (or non-dairy alternative) 200g thick Greek or strained yogurt (or non-dairy alternative) 1tbsp extra virgin olive oil a handful of basil, coriander or flat-leaf parsley leaves

Recipe courtesy of The 30 Minutes Diabetes Cookbook by Katie and Giancarlo Caldesi with Jenny Phillips, Kyle Books. Photography: Maja Smend.

Preheat the oven to 220°C/200°C fan/gas mark 7. Put all the ingredients for the tomatoes in an ovenproof dish, season and toss to combine. Cook for 18-20 minutes. Meanwhile, make the flatbreads. Mix the dry ingredients and ½ tsp of salt together in a bowl and add 150ml water. Use your hands to mix it into a dough, then set aside for 5 minutes to allow the water to be absorbed. Divide the dough into 12 and roll each piece into a ball. Heat a non-stick frying pan over a medium-high heat. Roll one ball of dough between two pieces of baking parchment to a thickness of about 3mm. Add a knob of ghee to the pan and swirl the pan so it coats the base. Peel the flatbread off the parchment and lay in the pan. Cook for 3 minutes on each side until well browned and cooked through. Roll the next flatbread as the first cooks, then add to the pan. Repeat with the remaining dough. You can use a spatula to hold them down if they puff up. As the last flatbread cooks, prepare the labneh by mashing the cheese, yogurt and oil together with a fork. Spread the labneh on to a plate. Pour the tomatoes and their cooking oil, over the labneh, then scatter over the herbs. Serve straight away with the flatbreads on the side. Recipe courtesy of The 30 Minutes Diabetes Cookbook by Katie and Giancarlo Caldesi with Jenny Phillips, Kyle Books. Photography: Maja Smend.

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New Russian salad Serves 4 400g mixture of carrots, cauliflower, radishes, crisp lettuce or chicory 25g frozen peas 2 spring onions, finely sliced 150g cooked beetroot, cut into fingers 50g gherkins, halved a small bunch of dill fronds and stems or a few chives, finely chopped For the horseradish mayo 3tbsp mayonnaise (or non-dairy alternative) 3tbsp Greek yogurt (or non-dairy alternative) 1tbsp lemon juice or cider vinegar 1tbsp horseradish sauce 1tsp Dijon mustard salt and freshly ground black pepper Peel the carrots and cut them lengthways into quarters if small or if large, into matchsticks. Slice the cauliflower into bite-size pieces as thinly as you dare without the slices falling apart. Put the carrots, cauliflower and peas into a bowl and pour over half a kettle of boiling water and leave it to stand for 10 minutes. Put the spring onions into a bowl of cold water to dilute their strength. Slice the radishes and separate the leaves of lettuce or chicory, if using. Put the horseradish mayo ingredients in a small bowl and mix together. Taste and adjust the flavour accordingly; it should be punchy with heat from the horseradish and mustard. Drain the carrots, cauliflower, peas and the spring onions. Arrange on a serving plate or wooden board, along with the beetroot, gherkins and remaining ingredients. Splash over the dressing and scatter the herbs over the top. Serve straight away or leave for up to 30 minutes at room temperature. Recipe courtesy of The 30 Minutes Diabetes Cookbook by Katie and Giancarlo Caldesi with Jenny Phillips, Kyle Books. Photography: Maja Smend.

Spinach wraps, carrot and walnut salad with tahini yogurt Serves 2 1 fat spring onion, finely sliced 200g carrots, coarsely grated juice of ½ lemon 50g walnuts, roughly chopped 1 celery stick, finely sliced ½tsp nigella seeds 2tbsp extra virgin olive oil 4 spinach wraps salt and freshly ground black pepper Tahini yogurt 2tbsp tahini 2tbsp extra virgin olive oil 1 small garlic clove, finely grated juice of ½ lemon juice 3tbsp thick Greek yogurt (or non-dairy alternative) salt and freshly ground black pepper Put the ingredients in a small bowl, mix well and season to taste. Use straight away or keep in the fridge for up to three days. To make up the wraps, generously spread the tahini yogurt onto the wrap. Add a few spoons of the carrot and walnut salad, roll up the wrap into a spiral and you are ready to go. Recipe courtesy of The Reverse Your Diabetes Cookbook by Katie and Giancarlo Caldesi. Kyle Books. Photography: Maja Smend

F or your information – in some cases we have suggested changing an ingredient in a recipe for a dairy alternative. We cannot guarantee that this is in line with key diabetes advice.

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Find your local

Dublin

HEALTH STORE

Rude Health is the official magazine of the Irish Association of Health Stores, the professional trade association representing most health stores in the Republic of Ireland. To find your local store see our listings below Horans Healthstore Lr Cork St, Mitchelstown Tel: 025 86868 Email: sandratbreen@eircom.net

Hudsons Wholefoods Main Street, Ballydehob Tel: 028 37565 Email: hudsonsfoods@gmail.com

Health Matters The Mill Shopping Centre, Clondalkin Tel: 01 4570303 Email: info@healthmatters.ie

Organico 2 Glengarriff Road, Bantry Tel: 027 51391 Email: darehannah@gmail.com Quay Co-Op 24 Sullivan’s Quay, Cork Tel: 021 317753 Email: sullivansquayshop@quaycoop.com Quay Co-Op Main St, Ballincollig Tel: 021 4875033 Email: ballincollig@quaycoop.com

Carlow Alive and Well Health Store Unit 17, Carlow Shopping Centre Kennedy Avenue, Carlow Tel: (059) 913 1008 Email: info@aliveandwell.ie

Cavan Back To Nature Upper Main Street, Cavan Town Tel: 0494361019 Email: backtonature@eircom.net Nice and Natural 47 Market St, Cootehill Tel: 049 5552190 Email: dorothymccann@eircom.net

An Tobairín 79 South Main St, Bandon Tel: 023-8852985 Email: antobairin@gmail.com For Goodness Sake Main St, Dunmanway Tel: 023 8855671 Email: fgsdunmanway@icloud.com For Goodness Sake North Street, Skibbereen Tel: 023 8855671 Email: fgsskib@icloud.com Goodness Me 138 North Main Street, Youghal Tel: 024 25741 Email: goodnessmeyoughal@gmail.com

Clare

Here’s Health 51 Patrick St, Cork Tel: 021 4278101 Email: info@hereshealth.ie

The Aloe Tree Main St, Ennistymon Tel: 065-7071837 Email: the.aloe.tree.ennistymon@gmail.com

Here’s Health Douglas Court Shopping Centre, Cork Tel: 021 4361737 Email: info@hereshealth.ie

Carmel’s Health Store 10 Francis St, Ennis Tel: 065 6892649 Email: carmelshealthstore@gmail.com

Here’s Health Mahon Shopping Centre, Cork Tel: 021 4614481 Email: info@hereshealth.ie

Open Sesame 29 Parnell St, Ennis Tel: 065 6821480 Email: info@opensesame.ie

Here’s Health Unit 7, Wilton Shopping Centre, Wilton Rd Tel: 021 4348545 Email: info@hereshealth.ie

rude health magazine

Health Matters 8 Grafton St, Dublin 2 Tel: 01 6710166 Email: info@healthmatters.ie Health Matters Ashleaf Shopping Centre, Crumlin Cross, Dublin 12 Tel: 01 4550323 Email: info@healthmatters.ie

Natural Choice Paul Street Shopping Centre, Paul Street, Cork Tel: (021) 4251714 Email: info@natural-choice.com

Cork

Healing Nature Roselawn Shopping Centre, Blanchardstown. Tel: 01 8235458 Email: info@healingnature.ie

Horans Healthstore Patrick St, Fermoy Tel: 025 42938 Email: sandratbreen@eircom.net

Loop De Loop Bank Place, Castletownbere Tel: 027 70770 Email: loopdeloop19@gmail.com

Killarney

Down to Earth South Great Georges Street, Dublin 2 Tel: 01 6719702 Email: info@downtoearth.ie

Quay Co-Op Main St, Carrigaline Tel: 021 4317026 Email: carrigaline@quaycoop.com Roaring Waters Health Store 47 Main Street, Schull Tel: 028 27834 Email: wayfaringlisa@gmail.com The Health Hub Store Time Square, Ballincollig Tel: 021 4810110 Email: info@health-hub.ie The Olive Branch Spiller’s Lane, Clonakilty Tel: 023 8835711 Email: theolivebranch04@gmail.com Well and Good Broderick Street, Midleton Tel: 021 4633499 Email: jbwellgood@gmail.com

Donegal

Nature’s Gold Avoca, Rathcoole Tel: 01 4580882 Email: info@naturesgold.ie Restore 67 Camden St, Dublin 2 Tel: (01) 4959847 Email: therestorecentre@gmail.com The Hopsack Unit 6A, The Swan Shopping Centre, Rathmines Road Lower, Dublin 6 Tel: (01) 4960399 Email: hopsack@iol.ie The Health Store Blanchardstown Shopping Centre Tel: 01 8222036 Email: info@thehealthstore.ie The Health Store Frascati Shopping Centre, Blackrock, Co. Dublin Tel: 01 278 8855 Email: info@thehealthstore.ie The Health Store Henry Street Tel: 01 685 9431 Email: info@thehealthstore.ie The Health Store The Square, Tallaght Tel: 01 4521181 Email: info@thehealthstore.ie The Health Store The Pavilions Shopping Centre, Swords Tel: 01 8404438 Email: info@thehealthstore.ie The Health Store Stillorgan Shopping Centre Tel: 01 2108608 Email: info@thehealthstore.ie

Food For Thought 51 Upper Main St, Buncrana Tel: 074 9363550 Email: healthstorebuncrana@gmail.com

The Health Store Liffey Valley Shopping Centre Tel: 01 6754450 Email: info@thehealthstore.ie

Simple Simon The Diamond, Donegal Town Tel: 074-9723690 Email: tonirock@gmail.com

The Health Store Dundrum Town Centre Tel: 01 2051420 Email: info@thehealthstore.ie

The Natural Way 13 Letterkenny Shopping Centre, Letterkenny Tel: 074 9125738 Email: stores.thenaturalway@gmail.com

Whole Health Centre Ballybrack Shopping Centre, Ballybrack Tel: 01 2369746 Email: thewholehealthcentre@gmail.com www.rudehealthmagazine.ie

You can grow old Without losing your memory

ne of the downsides of old age is the loss of cognitive functions such as memory and concentration. The good news is that there are natural ways to pull the brake on the process. One of the better documented methods is supplementation with a plant extract called ginkgo biloba. Certain functions slow down when age creeps up on us. One of the things that many seniors are familiar with, and which is often a target for jokes, is the gradual loss of memory. This is certainly no laughing matter and problems with recollecting can be quite upsetting for those who suffer and for those around them. A bit of good news is that nature is abundant with useful resources for slowing down the advent of such health issues, and one of the things that has caught the attention of science is ginkgo biloba. The brain needs a lot of oxygen Ginkgo biloba is a plant extract known by researchers worldwide for its unique ability to dilate blood vessels and help more blood reach remote tissues such as the brain. Our brain accounts for around 20-25 per cent of our total oxygen consumption, so you can imagine how important it is to have a sufficient flow of blood to the head www.rudehealthmagazine.ie

and through the intricate network of capillaries in the brain. Scientists have seen how ginkgo biloba increases the electric activity in the brain of older people, lowers blood viscosity, and reduces platelet aggregation, which means that the blood platelets become less sticky. Study of ginkgo biloba extract A recent study showed that daily supplementation with a high-quality gingko biloba supplement significantly improved cognitive decline in ageing men and women. The study included 500 patients with mild cognitive impairment (MCI) who were treated with 120 mg per day of standardised ginkgo biloba extract.

Significant improvements The scientists evaluated the patients using different scales for assessment of cognition, memory, activities of daily

living, and depression and found that ginkgo biloba worked as expected. After 24 months of treatment and with regular follow-up, more than 80 per cent of the participants had shown some degree of improvement. The researchers concluded that administration of ginkgo biloba significantly improved cognitive decline, memory, activities of daily living, and depression in patients with MCI. May even help against Alzheimer’s Disease This is certainly not the only study pointing to ginkgo biloba and its positive impact on cognitive function. A recent Chinese meta-analysis (thorough review of multiple studies) of seven published studies deemed ginkgo biloba a reliable and effective treatment for people suffering from Alzheimer’s Disease. The meta-analysis is published in Clinical Neuropharmacology. While normal age-related cognitive impairment and Alzheimer’s disease are two entirely different problems, it still interesting to see that a natural plant extract can make a difference. Besides ginkgo biloba’s ability to dilate blood vessels, the main active ingredients in the extract – the so-called ginkgoflavonglycosides and terpene lactones – are also powerful antioxidants that protect brain cells. rude health magazine

Galway Dr Clare Apothecary 9 Sea Road, Galway. Tel: 091 583260 Email: support@drclare.net Evergreen Healthfoods Mainguard St, Galway. Tel: 091 564215 Email: info@evergreen.ie Evergreen Healthfoods Eyre Square Shopping Centre, Galway Tel: 091 568843 Email: info@evergreen.ie Evergreen Healthfoods Galway Shopping Centre, Headford Road, Galway Tel: 091 568843 Email: info@evergreen.ie Evergreen Healthfoods Westside Shopping Centre, Westside, Galway Tel: 091 581008 Email: info@evergreen.ie Evergreen Healthfoods, Seapoint, Barna, Co Galway Tel: 091 867875 Email: info@evergreen.ie Evergreen Healthfoods An Fuaran, Mountain Road, Moycullen Email: info@evergreen.ie Evergreen Healthfoods Oranmore Town Centre. beside Tesco Tel: 091 787070 Email: info@evergreen.ie Healing Harvest Main St, Kinvara Tel: 091 637176 Email: sian.morgan@gmail.com Licorice Health Foods Unit 2, Patrick Street, Portumna Tel: 0909 75 9977 Email: licoricehealthfoods@yahoo.com Open Sesame Unit 6 Market Hall, Gort, Tel: 091 632778 Email: info@opensesame.ie The Health Store Unit 4, Briarhill Shopping Centre, Ballybrit Tel: 091 773688 Email: info@healthstoregalway.ie The Natural Way Main Street, Clarinbridge. Tel: (091) 776 800 Email: thenaturalwayclarinbridge@gmail.com

Kerry Aquarian Health 23 Main Street, Cahersiveen Tel: 066 9481733 Email: suzan@aquarianhealth.ie Horans Healthstore Lr Rock St, Tralee Tel: 066 7119418 Email: sandratbreen@eircom.net Horans Healthstore Beech Road, Killarney Tel: 064 22581 Email: sandratbreen@eircom.net Horans Healthstore William St, Listowel Tel: 068 24356 Email: sandratbreen@eircom.net Horans Healthstore Central Point, Park Road, Killarney Tel: 064 662653 Email: sandratbreen@eircom.net 46 rude health magazine

Horans Healthstore Clash, Tralee Tel: 066 715901 Email: sandratbreen@eircom.net Horans Healthstore Manor West, Tralee Tel: 066 7181690 Email: sandratbreen@eircom.net Milltown Organics Castlemaine Road, Milltown Tel: 066 976 7869 Email: marymilltownorganic@gmail.com

Mayo

Waterford

Healthy Roots Health Store Long Street, Louisburgh Tel: 089 2522000 Email: healthyrootsmayo@gmail.com

Blasta Wholefoods 54 Main St, Dungarvan Tel: 058 23901 Email: blastawholefoods@gmail.com

Slainte American St, Belmullet Tel: 097 81082 Email: odonoghuesbakery@gmail.com

Full of Beans Unit 9, Georges Court Shopping Centre, Waterford Tel: 051 843653 Email: fullofbeanswaterford@gmail.com

Ylang Ylang Healthstore Westport Tel: 098 28802

Kildare

Meath

Healthy Living Centre 2 Duke St, Athy Tel: 059 8641535 Email: healthylivingathy@gmail.com

Nature’s Gold Avoca Dunboyne, Piercetown, Dunboyne, Co. Meath Tel: (01) 802 6190 Email: dunboyne@naturesgold.ie

The Health Store Whitewater shopping centre, Newbridge Tel: 045 434 250 Email: info@thehealthstore.ie The Healthy Way 2 Ralph Square, Leixlip Tel: 01 6244288 Email: helena@thehealthyway.ie

Kilkenny Food For Life, Green St, Callan Tel: 056 7725777 Email: catchina@outlook.com Food for Life 43 Kieran St, Kilkenny Tel: 056776168 Email: catchina@outlook.com The Good Earth Newpark Shopping Centre, Kilkenny Tel: 056 7790276 Email: thegoodearthkk@gmail.com Natural Health Store 24 Market Cross, Kilkenny Tel: 056 7764538 Email: info@naturalhealthstore.ie

Laois The Fruit ’n Nut Place Lyster House, Portlaoise Tel: 057 8622239 Email: fruitandnuthealthstore@gmail.com

Limerick Dargans Healthfoods Cestletroy Shopping Centre, Limerick Tel: 061 339506 Email: jim@dargan.ie Eats of Eden Thomas St, Limerick Tel: 061 316693 Email: eatsofedenlimerick@gmail.com Horans Healthstore The Square, Newcastle West Tel: 069 77784 Email: sandratbreen@eircom.net Horans Healthstore 73 William Street, Limerick Tel: 061 319405 Email: sandratbreen@eircom.net Sonas Health Foods 9 The Square, Newcastle West Tel: (069) 78944 Email: info@sonashealthfoods.ie

Monaghan Bee Healthy 88 Glaslough Street,Monaghan Tel: 047 83634 Email: beehealthymonaghan@gmail.com Natural Choice 1 Parnell St, Carrickmacross Tel: 042 9662323 Email: elisesheenan@gmail.com

Offaly Licorice Health Foods Main Street, Birr Tel: 057 9121619 Email: licoricehealthsoods@yahoo.com

Roscommon Healthy Beings Elphin St, Strokestown Tel: 071 9634411 Email: tesscall@gmail.com Tattie Hoaker Goff Street, Roscommon town Tel: 090 6630492 Email: mkaybrosnan@hotmail.com

Sligo Tir na nOg, Grattan St, Sligo Tel: (071) 9162752 Email: marymcdonnell55@eircom.net Sligo Wellness 1 Wine Street, Sligo Tel: 071 9153828 Email: info@sligowellness.com

Tipperary Healthy Haven 19 Liberty Square, Thurles Tel: 0504 58659 Email: healthyhaventhurles@gmail.com Healthy Vision Main Street, Roscrea Tel: 086 8477423 Email: shirleysheil@hotmail.com Horans Healthstore 80 Pearse Street, Nenagh. Co Tipperary Tel: 0858002985 / 06741258 Email: horansnenagh@gmail.com Horans Healthstore Main St, Cashel Tel: 062 62848 Email: sandratbreen@eircom.net

Full of Beans Unit 2, Ardkeen Shopping Centre, Dunmore Rd Tel: 051 844644 Email: fullofbeanswaterford@gmail.com Remedies 3 Sexton St, Abbeyside, Dungarvan Tel: (058) 45051 Email: http://remedies.ie

Westmeath Nuts & Grains Chapterhouse, Friars Mill Road Mullingar Tel: 044 9345988 Email: info@nutsandgrains.ie

Wexford Evolv Healthstore 2 Castle Hill, Enniscorthy Tel: 053 9236009 Email: evolvhs@gmail.com In A Nutshell 8 South St, New Ross Tel: 051 422777 Email: inanutshell8@gmail.com Natural Health Store 24 North Main Street, Wexford Tel: 053 9121613 Email: info@naturalhealthstore.ie Only Natural 1 Church Lane, Wexford Tel: 053 9123236 Email: business@onlynatural.ie Mrs Bee’s Healthy Options 3 Clonattin Road, Gorey Tel: 053 9481460 Email: rinabeechey1@hotmail.com Rainbow Wholefoods Walkers Mall, North Main St, Wexford Tel: 053 9124624 Wholesome Rafter St, Gorey Tel: 053 9484270 Email: wholesomegorey@gmail.com

Wicklow Health At Hand 5 Lower Main St, Arklow Tel: 0402 41869 Email: healthathandshop@gmail.com Health Matters 25 Main St, Bray Tel: 01 2762669 Email: info@healthmatters.ie Harvest Fare, Main Street, Blessington Tel: 045 891636 Email: harvestfare1@gmail.com

Horans Healthstore 71 O’Connell St, Clonmel Tel: 052 6187387 Email: sandratbreen@eircom.net

Nature’s Gold 1 Killincarrig Road, Greystones Tel: 01 2876301 Email: natures_gold@eircom.net

Longford

Solero Viva Health Store 6-7 Main Street, Carrick-on-Suir Tel: 051 600966 Email: sarah@soleroviva.com

The Health Store Bridgewater Centre, Arklow Tel: 0402 24893 Email: info@thehealthstore.ie

Golden Health Store, 4 Grafton Court, Main Street, Longford Tel: 043 3328500 Email: Goldenhealthstore@gmail.com

The Honey Pot 14 Abbey Street, Clonmel Tel: 052 6121457 Email: thehoneypot@hotmail.com

The Health Store The Boulevard, Quinsboro Rd, Bray Tel: 01 2861793 Email: info@thehealthstore.ie

Nature’s Hand Unit 28, Crescent Shopping Centre, Dooradoyle Road, Limerick Tel: 061-228 888 Email: info@natureshand.ie

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Speed up your blood flow Ginkgo biloba is a traditional herbal medicinal product used to alleviate the symptoms of poor blood flow in conditions such as cold hands and feet. It is essential that you choose a preparation with a documented content of active compounds.

Warm hands and feet again One of the most convincing tests of ginkgo biloba’s ability to improve circulation in the hands is conducted with a thermographic camera. After the test person had taken ginkgo biloba, his hands became significantly warmer in the minutes right after they had been cooled down in very cold water.

Your bloodstream carries oxygen and nutrients to every single part of your body – from head to toe – to ensure that all your body functions work properly. However, the flow of blood through the smallest capillaries can decrease for various reasons, and that may cause problems like cold fingers and toes. 35° C 30° C

Without Ginkgo-Biloba Pharma Nord: After 10 minutes, the skin temperature increased from 12.6° to approx. 20.0° C.

25° C 20° C 15° C 10° C 5° C

35° C 30° C

With Ginkgo-Biloba Pharma Nord: After 10 minutes, the skin temperature increased from 13.8° to approx. 30.9° C.

25° C 20° C 15° C 10° C 5° C

Cold hands and feet?

This problem may be a result of having poor blood circulation, and the solution could be tablets with ginkgo biloba. Every inch of the body depends on a wellfunctioning blood supply that delivers oxygen and nutrients to the cells. As we humans age, our blood circulation becomes less efficient, leading to problems like cold hands and feet.

Supports your blood circulation It stands to reason that ginkgo biloba is so popular among older people. The active compounds in the extract dilate your blood vessels, helping your blood to flow more easily through them.

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What is ginkgo biloba? Ginkgo biloba is a plant extract made from the leaves of ginkgo biloba, an ancient temple tree that is also known as maidenhair tree. The extract contains a variety of biologically active compounds. Two specific compounds – ginkgoflavone glycosides and terpene lactones – are particularly well-documented and have been shown to support good blood circulation and good cognitive function. Today,

thanks to scientific research that has delved into the underlying mechanisms of these active ingredients, it is possible to manufacture high-quality extracts that deliver the exact same amount of active compound with each tablet. Ginkgo-Biloba Pharma Nord represents this new generation of pharmaceutical-standard ginkgo biloba products that have become increasingly popular, namely among the elderly.

Ginkgo-Biloba Pharma Nord has a high content of active compounds: The high content of active compounds makes it possible to obtain the desired effect with 1 tablet twice a day. Traditional herbal medicinal product used to alleviate the symptoms of poor blood flow in conditions such as cold hands and feet, exclusively based upon long-standing use. Always read the leaflet. www.rudehealthmagazine.ie

Tel: 01 899 1650 • Fax: 01 885 3893 ireland@pharmanord.com • www.pharmanord.ie rude health magazine 47