Rude Health Magazine November-December 2022

of

magazine of the Irish Association of Health Stores. This issue we talk to Deborah Somorin who has really turned her life around and is now the author of two books.

have great advice for improving your sleep, look at how to keep fit into autumn

maintain fabulous autumn hair. There’s

on the best diet for fertility and pregnancy,

for keeping brains sharp

common gastro issues solved. Enjoy

delicious gluten-free desserts

don’t forget

vote for your favourite products in the Rude Health Awards 2023. Remember your local health store is open and willing to offer you great advice. We would love to hear from you on Twitter or Facebook. Enjoy, and look out for the January-February 2023 issue in late December.

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Rude News

The latest news and research from the world of natural health

your say Join the debate

Box clever this Christmas

Health Stores Ireland stores are busy stocking up to make sure you manage to box clever this Christmas.

I’d say pretty much all of us feel that the usual Christmas over-spending is a particularly bad idea this year, but gift giving is a deeply rooted part of our nature. It’s about many things: expressing gratitude, appreciation and love amongst them. Don’t you find though that so much of what we buy for others can be tainted by anxiety, usually revolving around expectation of some sort? Then we tend to compensate by spending more, easily running up debt as a consequence.

I think we all know this. Yet we all know too that it really is meant to be the ‘thought that counts’. So what is the thought then? The answer here is very individual, and at the same time very society-wide, but it is worth thinking about it before we go into autopilot shopping mode this year!

Remember that giving any gift shows that you have thought about that person. When your gift reflects them in some way, you are showing them your consideration. One friend might appreciate some hand-made Irish soap. Or another might love a bag of freshly roasted coffee from your local independent café, or maybe a book from your local bookshop. These personal gifts mean something to not only the person receiving them, but they mean so much to the small business owners too. As you know, keeping it local keeps the heart beating in your community too. This is thoughtful shopping.

So, in every town and city around the country Health Stores Ireland members are at the ready with festive hampers waiting to be filled with local jars of goodness, exotic chocolate bars, warming drinks and spiced cordials. Plenty of treats for the foodies in your life. Or the gift of self-care – pillow sprays, body balms, bath soaks or a botanical supplement for the ones who wouldn’t think to give that care to themselves. Many of our members’ stores have FairTrade hand-crafted gifts too – bits and baubles that people love because they are a little different and they contribute directly to the livelihood of other communities.

This is the way we Health Stores Ireland members think. We’re all about providing this kind of Christmas shopping experience for our customers. So, drop in and browse, have a chat with us, catch the cosy atmosphere... it’s beginning to feel a lot like Christmas!

Nollaig Shona daoibh!

WIN a €300 Hotel Break & Pat Curran Eskimo-3 Hamper

when you nominate your favourite store for the Pat Curran Award for Excellence in Customer Service.

This worthwhile award is to celebrate excellence in independent health food shops throughout Ireland. PPC Galway Ltd has been supplying Eskimo-3 to Irish households for the past 25 years.

When you register your vote, you will be entered into a draw to win a €300 hotel break gift card from irelandhotels.com along with a big hamper full of Eskimo-3 goodies. There will be 3 runner- up prizes of Eskimo-3 Hampers.

The member of staff who is the overall winner will receive a €500 cash prize and their store will also receive €500, which they can give to a charity of their choice. Log onto www.rudehealthmagazine.ie and follow the instructions on how to vote.

You will need to nominate a store and staff member and give them marks for product portfolio, their knowledge, how friendly and helpful they are, whether they give great advice, their store layout and grade them for innovation. Closing date 22 December 2022.

The IAHS is proudly supported by our Association Partners

Brennan

Chairperson

The Irish Association of Health Stores www.irishhealthstores.com

In response to stress, the body’s nervous system is activated due to the sudden release of hormones. This is known as the fight or f light response, which evolved as a survival mechanism, enabling people and other mammals to react quickly to life-threatening situations as your body becomes ‘ready’ and in a ‘state of alert’.

The released hormones increases heartbeat and respiration rate in order to provide the energy and oxygen to the body that will be needed to fuel a rapid response rate. This can have a positive effect on your performance as it can help you to prepare and focus, however if this state of alert becomes prolonged or permanent, your performance abilities become restricted.

The viscious circle

Nervous tension

Exhaustion

Lack of recreation

Modern life can be stressful and demanding, as we struggle to find a balance between the needs of the family, pressures from work and our own health and well-being. Neuro Balance may help you to find your inner balance.

The lack of a regular balance   between tension and relaxation may  have effects on your cardiovascular  system, immune system and   digestion. Your nervous system   suffers from prolonged stress too,   and constant stimuli can lead to   nervous restlessness. The roundabout of thoughts just doesn’t stop  and it can become difficult to relax at  night which results in beginning the  next day already exhausted.

Simple tips to help yourself

Taking a daily timeout may release  the present state of stress. Taking a  relaxing bath without access to your  phone and social media can help you  switch off and unwind.

Take exercise - whatever type you  choose, be it swimming, cycling or  walking, it’s a perfect outlet in order  to release the stress caused by   accumulated energy.

Being out in the fresh air can have  many benefits, both physically and  mentally. If you cannot get out, even  sitting by the window can help.

A bedtime routine can help the body and mind to wind down and prepare you for sleep. Writing a diary may enable you to leave your thoughts of the day behind.

Floradix Neuro Balance, with its contained ashwagandha root and herbal extracts of passion flower, lavender, lemon balm and rosemary, may help you to find your inner balance.

What is Ashwagandha?

Ashwagandha is an evergreen shrub, also known as Indian ginseng or winter cherry, that is found in India and parts of Africa. The plant, particularly its root powder has been used for hundreds of years for medicinal purposes and to help improve the body’s resistance to stress.

Available from health stores nationwide www.floradix.ie

Supporting the immune system

Siobhán Carroll, BA; Dip Nat; Dip Herb; MANP; MGNC is a fully qualified Naturopath and Herbalist based in Ireland. She graduated from the College of Naturopathic Medicine in Dublin in 2016, runs her own clinic and lectures at CNM. She is also an A.Vogel trainer.

Our immune systems are complex. It’s not like the digestive system, which starts in the mouth and finishes at our other end, or the skeletal system we’re so used to seeing hanging in the science lab in school or in people’s porches at Halloween! The immune system is more subtle and all-encompassing. We have immune cells lining our intestines, and a complex microbiome full of good bacteria that supports our immunity. Our nervous system plays a role too; stress levels can wreak havoc on immunity, as can poor sleep. And because our immune system is so multifaceted, it is important to support it from many angles.

When we think of supporting the immune system, we might automatically think of vitamin C or D, maybe zinc or echinacea. While these are important (I take all of these daily throughout the winter months), there are additional factors that can really help give your immune system that extra support it needs.

Balance your microbiome with prebiotic and probiotic foods. You can supplement with digestionsupporting supplements like Molkosan if you don’t get enough prebiotic food in your diet.

Eating too much sugar can also hamper the immune system – partly because it is inflammatory, and partly because it disrupts the microbiome! Stress weakens the immune system’s ability to respond to viruses and bacteria. Recovery from illness is slower when we are stressed too. Passiflora and Avena sativa are great herbs for countering stress.

Our immune system relies on a good night’s sleep in order to function optimally - ideally eight hours every night. If you need help getting to sleep you can try Dormeasan Sleep herbal drops.

Cold water therapy (think sea swims and cold showers) is another great way to support your overall immunity.

Vitamin D and brain health

A study from the University of South Australia shows a direct link between dementia and lack of vitamin D. The study, published in the American Journal of Clinical Nutrition, mentions that low vitamin D status is associated with lower brain volume and an increased risk of dementia and stroke. The study is based on data from 294,514 participants from the UK Biobank, a comprehensive biomedical database and research resource with in-depth genetic and health information about half a million UK participants. The researchers mention that in some populations, up to 17 per cent of dementia cases could be prevented simply by raising people’s vitamin D in the blood to 50 nmol/L, which is considered to be the normal level.

There is widespread vitamin D deficiency or insufficiency worldwide. More and more people take a daily supplement to be on the safe side. It is always a good idea to choose a vitamin D supplement that is documented in published studies.

Donate to the Hygiene Bank

The Hygiene Bank Ireland is a grassroots organisation, which tackles hygiene poverty by delivering donated hygiene and household cleaning products to community partners who work with vulnerable and marginalised communities.

In a new partnership with Boots, The Hygiene Bank is providing drop-off points in ten stores where people can donate hygiene products to those in need. People are invited to donate unopened and unused products such as dental products, deodorants, body wash, nappies, baby wipes, razors and shaving foam, period products, hairbrushes, shampoo and conditioner. The stores in the initial phase include five locations in Dublin – Dundrum, Carrickmines, Swords, Liffey Valley and Blanchardstown, Letterkenny Retail Park, Letterkenny, two locations in Cork – Blackpool and Half Moon Street – as well as Shop Street, Galway and Abbey St., Wicklow Town. Find out more about how you can get involved by visiting www.thehygienebank.ie.

Chia seed is one of the highest natural sources of omega-3 and dietary fibre and contains 24g of protein per 100g which contributes to the growth and maintenance of muscle mass and normal healthy bones. To celebrate the new look Chia Bia range be in with the chance of winning; Milled Chia, Whole Chia, Chia Bia Immune Support and Chia Bia Gut Health. We have two sets of products worth €32 each to be won.

Free code: RH-NOV-DEC-LINWOODS

WIN!

BABY PRODUCTS

To raise happy healthy babies, parents need safe and effective products they can trust. Burt’s Bees use the purest ingredients nature has to offer to create products that clean, protect, nourish and delight baby’s skin from day one. Specifically formulated with baby’s most sensitive skin in mind, we have three Burt’s Bees Baby Bundles to giveaway worth over €64 each.

Free code: RH-NOV-DEC-NATMED

WIN!

FREE PRIZE DRAWS

Over €750

of

be

VEGAN COLLAGEN

CAPSULES

Terranova Vollagen® Complex is a unique and innovative complex of amino acids providing precisely the same proportion as those found within human collagen, but with key advantages over typical collagen supplementation. 100% suitable for vegans, from non-GM corn and ethically and sustainably sourced. Free from common allergens and contamination with heavy metals and other toxic elements that may occur in animal-derived collagen. We have 5 bottles of 50 caps worth €21 each to be won.

Free code: RH-NOV-DEC-TERRANOVA

JOINT CARE CREAM

CBD OIL

uHemp 5% Full Spectrum CBD oil is produced from organically grown cannabis sativa in the EU under the supervision of PhD scientists. This full spectrum hemp extract contains naturally occurring cannabinoids including CBD, THC, CBDA, CBDV, CBC and terpenoids. IIHA approved and EIRLAB tested. From Ireland’s largest hemp producer. We have one 1000ml oil to be won worth €350.

Free code: RH-NOV-DEC-UHEMP

LLRG5’s Proprietary MMST (Organic Silicon) G5 food supplement has many benefits including boosting immunity, bone density, joint-care and supporting natural connective tissue production. Following extensive research, LLR-G5’s NEW MMST G5® JointCare cream is specifically formulated to support a well established food supplement range having added further beneficial vitamin and mineral ingredients. We have 3x500ml jars MMST G5 Cream worth €85 each and 2 sets of 2x100ml jars worth €70 each to be won by 5 lucky readers.

Free code: RH-NOV-DEC-LLRG

HOW TO ENTER

WEB: Just visit www.rudehealthmagazine.ie and enter your details and the Free Draw Code (such as RH-NOV-DEC-LINWOODS).

EMAIL:

with the Free Draw

(eg RH-NOV-DEC-LINWOODS) in the email subject box. Prizes

not for re-sale.

full

www.rudehealthmagazine.ie

BOOK REVIEWS

Sweet by Lina Jabbari

Wellness-based recipe developer and influencer Lina Jabbari has a new cookbook of glutenfree desserts. She uses a mix of nutrient-dense ingredients, whole foods, alternative flours and unrefined sugars to cater to different needs such as vegan, paleo, raw, nut-free, and grainfree diets. Her aim is to allow readers to indulge their cravings more mindfully and feel more empowered around food rather than enslaved to a diet that has no longevity.

The Health Junkie

The 6 Minute Method by Jenna Robins

Practising the techniques of Qi (chi) Gong involving moving mediation, postures, breathwork and focused mindfulness can help you through challenging times. Jenna Robins’ book offers a much needed daily opportunity to step off the ‘hamster wheel’ of busy modern life and spend time rediscovering all that is you. Learn to cultivate and train your mind, body and spirit – six minutes a day is the key to positive change, healing and good health.

Vegan Baking Bible by Karolina Tegelaar

Vegan baking has been revolutionised in recent years by the introduction of aquafaba and plant-based dairy products, and this definitive bible chronicles everything you need to know to create all the baking classics, as well as new and interesting bakes, using the latest techniques. Packed with hundreds of tips, techniques and troubleshooting advice, you shouldn’t have to compromise on flavour, texture and the look of your bakes just because they are vegan.

Pavilion

MS READaTHON lasts the whole month. thousands of readers young and old will take part in raising awareness and vital funds to support people living with MS in Ireland. www.msreadathon.ie

World

Month www.vegansociety.com

Tried & Tested

How Health Stores Ireland staff rate what they sell

Store owner Paul Brogan and sales assistant Grainne McLaughlin from Food for Thought in Ardaravan, Buncrana, Co. Donegal review a CBD oil, a joint supplement, immune tonic, baby teething granules. Opening hours: Mon-Fri 9.30am-6pm and Sat 10am-5.30pm.

This issue owner, Lorin Taylor, store advisor and sales assistant in Portumna Fiona Coates and store advisor and sales assistant in Birr Angie Tynan from Licorice health foods in Birr and Portumna review a massage balm, botanical syrup, collagen moisturiser and ashwagandha supplement. Opening hours Mon-Fri 9am-6pm. Sat 10am-6pm.

Ashwaganda

Lorin says: “I have found One Nutrition Ashwagandha to be an absolute life saver when dealing with stress and anxiety and needing to keep going. The addition of magnesium and zinc helps keep energy and immunity up in these busy times.”

Immune support

Immune booster

Grainne says: “I used New Vistas VIR Forte homeopathic formula to help when I felt run down after having Covid. It is brilliant for any underlying viral infection and a great immune booster.”

CBD oil

Paul says: “Hempful CBD oil is available in four different strengths – 250mg, 500mg, 800mg – 1500mg and of one our top products. With a broad range of benefits, we recommend popping in to find out what strength is best suited to your individual needs. We also can ship this nationwide from our website.”

Digestive support

Grainne says: “I am currently taking Udo’s Choice Super 8 capsules to support my gut and digestive system as well as helping to support my immune system during winter to help avoid bugs or flu.”

Joint supplement

Paul says: “Zincuflex is a brilliant joint supplement made up of a high quality ginger, curcumin and vitamin C. As an annual ski holiday goer, I use Zincuflex to maintain healthy joints and to help avoid any injury or pain while on the slopes! A firm favourite with our customers.”

Teething help

Grainne says: “With a teething baby at home I wouldn’t be without New Vistas Teething Time and Nelson’s Teetha Granules. I find they work really well together and my son gets fast relief.”

Immune tonic

Paul says: “Dr Wolz Zell Oxygen is our best-selling immune-boosting tonic. We highly recommend this for customers recovering from illness, post operation, long Covid or a weakened immune system. I take this as a pre- winter tonic.”

Fiona says: “Macanta Quercetin Complex is a fantastic Covid recovery supplement. The quercetin, zinc, vitamin C and D3 combination really helps to regulate the body’s immune response. I found it lessened the severity of my symptoms when I finally succumbed to Covid. I keep it now for allergy flare ups that affect breathing.”

Massage balm

Angie says: “Remedy Health Deep Muscle Massage Balm is a really fantastic product. I have found it really beneficial with any sports injury also with cramping during PMS. It’s a really handy balm to apply to affected areas, and it goes a long way so the jar is really good value for money.”

Botanical syrup

Lorin says: “I have found Irish Botanica All Seasons Complex to be enormously beneficial, with an improvement in allergy and breathing issues within a few minutes of taking it. The taste isn’t great, but it’s worth it for how well it works clearing up congestion.”

L-Theanine complex

Fiona says: “Macanta L-Theanine and L-Ornithine is a wonderful product that helps me through stressful periods in life that may disturb my sleep patterns. It is a fantastic mixture of calming herbs with B vitamins and l-theanine and l-ornithine which reduce stress, aiding a good night’s sleep.”

Collagen moisturiser

Angie says: “I used Poko Regenerating Collagen Moisturiser leading up to my wedding for a solid month. I noticed a massive improvement in my skin even after a week. It’s lovely and gentle, so nice to apply and the CBD in the product is really soothing to the skin.”

Food For Thought are celebrating 25 years in business this year

TRY THESE!

The taste of the Mediterranean

Clearspring’s Demeter Organic Pasta Sauces and Passatas are made in Italy using 100% Demeter sun-ripened tomatoes. They are made to a traditional Italian family recipe which captures the simple and authentic taste of the Mediterranean. From the gourmet porcini mushroom to the classic basil flavour, all Clearspring’s sauces are ready to use for everything from pasta dishes to curries, soups and stews.

www.clearspring.co.uk

Natural immune support

With the cold winter months ahead, help support your immunity with Together Health’s naturally effective supplements. Their range includes Organic Bio-Zinc, Vitamin C and Vitamin D3. Their supplements are 100% clean and pure and do not contain any artificial additives or processing aids, so work in harmony with the body. They use real foods, plants, and ocean ingredients to produce nutrients in their powerful natural form, so they’re easily absorbed and can get to work on the body quickly, and their expert formulations are brimming with scientifically proven nutrients.

www.togetherhealth.co.uk

Feed your skin

NeoCell Super Collagen offers 6600mg of BioActive NeoCell Collagen Type 1 & 3. Using NeoCell’s technologically advanced hydrolyzation process, large collagen molecules are broken down into small peptides that are easily absorbed and used within the body. Non-GMO, gluten-free, and free from soy, wheat, lactose, starch, yeast and artificial flavourings.

www.kijaniliving.com

Put sleep disturbances to bed

The worries of not being able to wind down at night can often leave you feeling more wound up instead. A.Vogel Dormeasan® Sleep ValerianHops oral drops can be taken just half an hour before bed to help encourage a better sleep. Made from extracts of freshly harvested, organically grown Valerian root and Hops plants, A.Vogel Dormeasan® Sleep Valerian-Hops oral drops is a traditional herbal medicinal product used to aid sleep exclusively based upon long standing use. It’s dairy-free, gluten-free and suitable for vegetarians and vegans. Always read the leaflet. Priced from €5.15. www.avogel.ie

Full spectrum CBD

Finding a quality full spectrum CBD product is essential. The high concentration CBD oils from the Hemp Company offer a perfect 1:1 ratio of hemp seed oil and CBD. Their CBD oil is the richest in terpenes and contains the largest variety of cannabinoids. The oils are priced from €34.95 to €64.95 and are distributed by Independent Irish Health Foods. www.hempcompany.ie.

Gluten-free goodies!

Free of gluten, full of flavour; taste the winners! How about a crispy sandwich full of delicious seeds? Or a soft and fluffy burger bun? If your mouth is watering then you should try Schnitzer’s gluten-free organic baguette grainy and organic hamburger buns – the winners of the 2021 FreeFrom Food Awards Ireland.

www.schnitzer.eu/en

your local health food

Stay strong this winter

Whole Health Immune Complex from New Vistas Healthcare contains a blend of colloidal minerals, vitamin D3 and betaglucan. Colloidal minerals provide easy assimilation of micronutrients, which are needed to maintain health. It also provides Beta-Glucan Betox®93, one of the purest and natural sources available, which stimulates an innate immune system. Priced at €41.95 for 250ml. www.newvistashealthcare.com

A winter wellness must-have!

Award-winning Bee prepared Daily Defence Immune Formula is formulated by nutritionists. This supplement combines therapeutic amounts of the highest quality vegetarian ingredients with studies behind their use for helping to support immunity and which have natural antibiotic and antiviral properties. These include bee propolis, black elderberry and more. Suitable for most ages. No fillers, excipients or allergens. www.unbeelievablehealth.co.uk

LIPOSOMAL VITAMIN C

Immune support for all the family

Sunflower Liposomes

Liposomal Vitamin C is a high absorption vitamin C that supports the whole family’s immune system. It is high quality, non-GMO, free from preservatives, gut-friendly and provides high-potency vitamin C for optimal health. Vitamin C contributes to normal collagen formation for blood vessels, bones, cartilage, gums, teeth and skin and it’s also a strong antioxidant. Try other Sunflower Liposomes like C+D3K2MK7 for stronger support during the autumn/winter season. Priced at €29.99 for 250ml. www.sunflowerliposomes.com

SOMEGA Liposomal Vitamin C is expertly developed by Irish food scientists and is made using liposomal technology to ensure maximum absorption and health benefits, including supporting the immune system and naturally enhancing energy levels. This pleasanttasting, pure and natural supplement is suitable for children and adults and can be enjoyed straight from the spoon or easily mixed into cold drinks.

“Believing in

MYSELF

Deborah Somorin spent her teenage years in the care system, was homeless for some time and had her son. Now 26, Deborah is a management consultant, chartered accountant and founder of Empower the Family Ireland, a non-profit that helps single parents and care-leavers. Deborah also currently sits on the board of the RTÉ Youth Advisory Committee. She has appeared on radio and TV in Ireland to share her story and inspire others, in particular the Late Late Show.

Her new book Believing in Me is an incredible story that will inspire people everywhere to reflect on how we can positively affect the lives of others. Her debut picture book for children I Believe in You, illustrated by Grace Enemaku, brings her empowering message to a new generation.

Image: Barry McCall

TELL ME ABOUT YOUR NEW BOOK DEBORAH

I am excited about the publication of my book Believing in Me. In it I talk about my experience of growing up in care in Ireland and all the people who helped me. I hope readers will be able to see how kindness can affect someone’s life in a positive way. One example, is that when I was 13 and living in a night time homeless hostel a woman from Focus Ireland really helped me out by bringing me to their offices in the day so that I wasn’t wandering the streets. She could see that I needed support.

YOU HAVE WRITTEN ANOTHER BOOK TOO

I wrote my children’s book I Believe in You after an African American friend noticed that there were no black children in their illustrated books. I chose a black Irish illustrator, Grace Enemaku. She is also Nigerian-Irish and I think it was important to have another Irish woman of colour illustrate the book. I want to help children to learn to believe in themselves.

HOW HAS EDUCATION HELPED YOU?

Education was important to my mum and I have given that to my son Liam who is a great young man. She instilled it into me at a young age.

I went back to school a few weeks after Liam was born to do my Junior Cert mocks. I realised that it was down to me to support my son and I wanted to provide stability for him. He has grown up with my studying.

WHAT EXERCISE DO YOU DO TO KEEP IN SHAPE?

I mainly walk and it can be great for clearing your head, especially when doing accounting exams. I am always rushing around and my plan is I want to start walking halfway to work or then get the bus the rest of the way. It is quite a distance so I think this would give me a good walk.

WHAT SORT OF FOODS DO YOU EAT TO STAY HEALTHY?

I am a fruit for breakfast person, but I don’t always eat in the morning. Instead I will have a big lunch which might be a home-made burrito bowl. I love grilling chicken, in fact anything I can grill. For dinner my son is growing fast and taller than me so I make hearty dishes like spaghetti bolognaise, casserole or shepherd’s pie.

DO YOU TAKE ANY SUPPLEMENTS?

Myself and Liam take Floradix multivitamin with iron. We really like the taste of the orange one and we

keep it in the fridge. We find it is good for winter immunity. My next plan is to start taking multivitamin jellies as my brother recommended these to me.

DO YOU GO TO HEALTH STORES?

I like to go to health stores to buy natural products as I am careful with Liam’s skin. I don’t like to buy anything with harsh chemicals, so I buy natural soaps, creams, moisturisers, hand sanitisers, anything that you put directly on your skin. I love fruit-based natural shampoos as they smell great and I know they are keeping chemicals away from our hair.

I like to buy fruit and vegetables from markets and from greengrocers rather than supermarkets when I can.

DO YOU HAVE ANY TIPS FOR RUDE HEALTH READERS?

It’s important to make time for yourself, especially when you are busy and rushing around as many parents are.

Meditate every day, even if it is only for two minutes.

I have found this a great help. Meditating helps you to sleep and relax

Believing in Me and I Believe in You by Deborah Somorin are published by Gill. Main image by Barry McCall

Get voting for the best

Rude Health magazine is Ireland’s favourite natural health read, and we love to hear from you, our readers about the healthy products that make a difference to your lives. From products that work for specific ailments, to immune boosting, family health and bodycare, some products really stand out from the crowd.

That’s why we’re delighted to introduce you to our seventh Rude Health Awards. We will showcase some of the very best health products around, and we want you to vote for your favourites. It couldn’t be easier to register for your vote! Just have a look at the products in the next 7 pages, choose your favourites then register your votes.

By

HOW TO VOTE Simply visit www.rudehealthmagazine.ie/awards

register your details, then vote by clicking on your favourite products.

can enter via email at awards@rudehealthmagazine.ie, just write RUDE HEALTH AWARDS in the subject line and give us the names of your favourite products, along with your name, address and daytime phone number. Voting closes on 8th February 2023. The results will be announced in the March/April 2023 issue of Rude Health

Thank you for your time. We really value your input and help! Terms & Conditions The prize is subject to availability and cannot be exchanged for goods, or towards the purchase of goods at any retail outlet. Prizes cannot be exchanged for cash. Prizes are not for re-sale. Decision of the judge is final and no correspondence will be entered into. Full terms and conditions can be found at www.rudehealthmagazine.ie

Support for digestive function

Terranova Digestive Enzymes with Microflora is a comprehensive, broadspectrum formula to support digestive function, enzyme imbalances and deficiencies while supporting the gut microbiome. The Magnifood complex includes both digestive/carminative botanicals and bifidogenic foods to support the activity and function of the enzymes and beneficial bacteria (fennel, ginger, burdock, cardamom and artichoke), with FOS to support beneficial microflora activity.

www.terranovahealth.com

A science-backed supplement

Gi Nutra Pro-Bio Mega from NaturesPlus is a superior quality, science-backed supplement, providing robust nutritional support.

It includes clinically researched strains that have demonstrated an improvement in IBS quality of life comparable to standard prescriptions.

It is one of the most powerful products on the market and delivers 35 unique strains and 120 billion live bacteria per capsule. Priced at €43.95.

www.naturesplus.ie

Daily digestive support

Optibac Probiotics Every Day is a high-quality, all-round daily digestive supplement, formulated with six extensively researched probiotic strains proven to reach the gut alive; plus, prebiotic FOS fibres which increase the body’s natural gut bacteria. A more natural option, free from added sugars. Competitively priced and now in greener packaging, from the UK and Ireland’s most recommended probiotic brand, according to an independent survey of 1,000 people across the UK. Priced from €15.95 for a pack of 30 and €44.95 for a pack of 90. www.optibacprobiotics.com/uk

FOR MENTAL HEALTH/

Natural help to keep focused

Eskimo Brain 369 is a powerful supplement formulated to support the brain, cognitive function, immunity and vision. Our brain needs omega-3 DHA to perform properly and supplementing with these oils has been shown to improve concentration, focus and memory. Eskimo Brain 369 combines the unique stable fish oil, Eskimo-3, which is rich in omega-3 DHA, with plant oils omega-6 and omega-9 along with Co-Q10 and vitamin D3. www.eskimo3.ie

Natural help for stress

Floradix Neuro Balance liquid herbal formula contains ashwagandha and plant extracts with vitamins. Ashwagandha root has been used for centuries in India to help improve the body’s resistance to stress. Herbal extracts including passion flower, lavender and lemon balm are traditionally known for their soothing and calming properties. Priced at €15.25 for 250ml. Available from health stores nationwide. www.naturalmedicine.ie

Highly concentrated ashwagandha

One Nutrition Ashwagandha contains KSM-66® ashwagandha root extract (600mg per two capsules), the highest concentration full spectrum ashwagandha on the market, plus the added benefits of magnesium and zinc. This vegan supplement is designed to support normal cognitive and psychological function, and to protect cells from oxidative stress. Priced at €23.99 for a one-month supply. www.onenutrition.ie

PRODUCT

Ongoing immune support

Urgent-C Everyday Immune Support is a delicious orange-flavoured effervescent drink that can also be taken by sprinkling directly into the mouth. Designed for ongoing daily use, Urgent-C Everyday Immune Support contains 1,000mg of vitamin C, along with vitamin D, zinc, selenium and beta-glucans to provide comprehensive immune support. It is also unique in containing 5 billion of the extensively studied Lab4 friendly bacteria, which form a natural part of the human intestinal microbiome.  www.provenprobiotics.co/uk

Help fight colds and flu

Help fight symptoms of colds and flu by supporting your immune system with A.Vogel Echinaforce® Cold and Flu oral drops. Echinaforce® is made from extracts of freshly harvested, organically grown Echinacea purpurea herb and root, processed within 24 hours of harvest from A.Vogel’s Swiss farms. Echinaforce® Cold & Flu oral drops is a traditional herbal medicinal product used to relieve common cold and flu-like symptoms, exclusively based on long-standing use. Also available in tablet format. Contains Echinacea. Always read the leaflet. Priced at €11.99 for 50ml.

www.avogel.ie

A winning combination

Did you know most people can’t utilise the vitamin D in their bodies without the right nutrients to activate it?

Introducing vITaL Vitamin D Plus from ITL Health: a one-of-a-kind formula for optimal vitamin D uptake that includes vitamins D3, B12 and K2 and magnesium — a winning combination for a healthy immune system and a boost in energy and mood! Priced at €21.50 for 60 capsules. www.itlhealth.com

Antioxidant support

Macánta Nutrition’s Quercetin Complex with Vitamin C, D3 and Zinc has been the brand’s bestselling immune support product for the last two years. Macánta Quercetin Complex is formulated to provide optimal immune support. This product gives you the antioxidant support of quercetin combined with the immune support offered by vitamin C, vitamin D3 and zinc. Made in Ireland. Suitable for vegans and priced at €29.95. www.macanta.ie

A powerful formulation

Terranova Beta Glucans, Astragalus & Vitamin C Complex contains a high potency of yeast-derived beta glucans, plus the important beta glucan synergists resveratrol and vitamin C. It also features a Magnifood blend of fresh freeze dried astragalus, olive leaf and elderberry with Matcha green tea and quercetin supported with the mineral zinc. 100% additive free, 100% vegan www.terranovahealth.com

Scientifically formulated

Revive Active is a super supplement scientifically formulated to contain 26 active ingredients to support energy, the heart and the immune system. Delivered in a daily sachet which can be mixed with water, juice or a smoothie and taken on the go, it is the convenient and effective solution to putting back what life takes out. Priced at €59.95 for a 30-day pack.

www.reviveactive.com

FOR PAIN/ INFLAMMATION

Immune support for the family

Vitamin C+D3+K2mk7+Zinc from Sunflower Liposomes is packed into liposomal form for the highest absorption! Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and muscle function. K2 helps to regulate blood clotting and is key for strong immunity, healthy skin and eyes. Zinc plays a key role in your body’s immunity to bacteria, viruses and fungi. Best family support. This gut-friendly supplement is Irish made and priced at €37.99 for 250ml.

www.sunflowerliposomes.com

A nutritious blend

Chia Bia Immune Support is a nutritious blend of milled chia seeds with vitamins and minerals to support the immune system. Including 30g in your daily diet provides you with various immune-boosting ingredients such as 100% of your RI of vitamin D and high levels of vitamin C and copper. Priced at €7.89 for 210g. www.chiabia.com

Support for optimal mobility

ZinCuFlex is an advanced formula with ginger, curcumin and vitamin C for optimal mobility. Ginger helps to maintain joint mobility and avoid morning stiffness, while curcumin helps to control inflammatory responses in the body, helps to protect joints and helps to maintain joint flexibility. Vitamin C helps contribute to normal collagen formation and the function of bones and cartilage. ZinCuFlex has 100 times greater bioavailability than turmeric, resulting in greater effectiveness, sooner. Priced at €22.70. www.zincuflex.ie

An extensively researched supplement

The research-proven synergistic benefits of glucosamine and chondroitin are now provided by Terranova due to the availability of clinically tested Mythrocondro®, a 100% vegan version of chondroitin sulphate. Terranova’s Glucosamine, Chondroitin & Boswellia Complex also includes the extensively researched boswellia extract AprèsFlex®, in combination with nettle, hops, rosemary and ginger. 100% additive free, 100% vegan.

www.terranovahealth.com

The power of turmeric

Harnessing the power of turmeric has never been easier with Better You Turmeric Oral Spray. Turmeric has long been used in Indian and Chinese medicines and this oral spray allows everyone to benefit from the full potential of this incredible plant. This innovative oral spray delivery system skips the digestive system, avoiding the well-documented absorption issues with curcumin. www.naturalmedicine.ie

Plant-based omega-3

Eskimo-3 Vegan Omega-3 Plus is a new plant-based omega-3 formula. It provides omega-3 EPA and DHA from algae oil to support heart function, brain function, pregnancy and vision. Omega-3 EPA and DHA are considered essential as they are necessary for human health, but the body can’t make them, so if following a vegan diet, supplementation is necessary. Eskimo-3 Vegan Omega-3 Plus also provides vegan vitamin D3 and vitamin B12: two vitamins often lacking in a vegan diet.

www.eskimo3.ie

Powerful ashwagandha formula

Terranova Fermented Ashwagandha – Fermanolide™ contains bioactive ashwagandha, fermented by lactobacillus plantarum. An important adaptogenic botanical, ashwagandha has a wide range of applications. Thanks to the special fermentation process, the active substances are made more readily available to the body, thus creating a very powerful ashwagandha formula. 100% additive-free, 100% vegan. www.terranovahealth.com

For radiant skin

Wake to a glowing complexion and skin that radiates good health with this brightening night cream. Trilogy’s new Vitamin C Ceramide Night Cream is the ultimate beauty sleep gamechanger, expertly crafted with powerful natural sources of skinbrightening vitamin C and hydration-boosting ceramides to combat the physical effects of poor sleep and support skin to wake up glowing! Priced at €35.95 for 60ml. Available from health stores nationwide. www.naturalmedicine.ie

Optimum vitamin absorption

SOMEGA Liposomal Vitamin B-Complex + C is a high strength, synergistic blend of vitamin B-Complex with vitamin C and is designed to reduce tiredness and fatigue, contribute to mental health and performance, promote healthy skin and hair, regulate hormonal activity and support the immune system. Expertly formulated by Irish nutritionists, it is made using liposomal technology to ensure optimum vitamin absorption.

www.gosomega.com

Designed for women

Specially designed for women, Terranova Living Multivitamin Woman provides 30 different vitamins, minerals and accessory nutrients plus 12 Magnifood ingredients (e.g. spirulina, dandelion, nettle leaf and cranberry). It also contains more folate (as methylfolate), non-constipating iron, lutein and active pyridoxal 5-phosphate (P5-P) to support women’s unique needs. 100% additive free, 100% vegan.

www.terranovahealth.com

A menopause super supplement!

Meno Active is a menopause super supplement formulated by Irish supplement company Revive Active to support hormonal activity, energy, brain function and the nervous system. This comprehensive supplement contains 31 active ingredients including 19 vitamins and minerals, four plant extracts, three strains of live friendly bacteria, four digestive enzymes and 350mg of omega-3 DHA, delivered in a daily sachet and capsule combination. Priced at €59.95 for a 30-day pack.

www.reviveactive.com

Help to regulate hormones

Menoligna is a plant-based blend of sprouted and milled seeds, containing important vitamins, minerals and added lignans. Adding 30g to your daily diet is a convenient way to add key nutrients into the diet to help regulate hormones and maintain bone density which can decrease during and post menopause. Priced at €12.99 for 210g.

www.linwoodshealthfoods.com

WOMEN’S

All-in-one menopause support

Cleanmarine® MenoMin® is an Irish brand offering a unique, scientifically formulated, all-in-one omega-3, phytonutrient and vitamin blend for perimenopausal and menopausal women. MenoMin is rich in omega-3 with phospholipids, B vitamins, D3, with rosemary extract, soy isoflavones, folate and biotin to give extra nutritional support to women over 40. Priced at €28.99 for 60 caps (a one-month supply).

www.cleanmarine.ie

Natural support for the menopause

NaturesPlus Bio Advanced Menopause Support has been especially formulated by practitioners to support women during all stages of menopause. It contains a synergistic blend of botanicals including sage, red clover, ashwagandha, dong quai, maca, damiana, sea buckthorn berry and flaxseed lignans. Additional support is provided by natural calcium and magnesium, active B6 (P5P), D3 and K2. Priced at €24.95. www.naturesplus.ie

Friendly bacteria for children

ProVen Probiotics Fit for School chewable tablets have been specially formulated for children aged 4 to 16. Each tablet contains 12.5 billion of the unique Lab4 Acidophilus and Bifidus friendly bacteria combined with vitamin C to provide support for your child’s immune function. This product was used in the ProChild study, which took place over a six-month period throughout autumn and winter. It is free from artificial colours, flavours and preservatives, gluten-free, GMO-free, suitable for vegetarians, suitable for vegans, dairy-free and Kosher.

www.provenprobiotics.co/uk

Formulated by mums!

Support your child’s sleep, focus, immunity and more with MAG365 Kids from ITL Health. This kid-approved formula contains calming MAG365 Ionic Magnesium Citrate plus immune-boosting nutrients like zinc and vitamins C, D3 and K2 in an easy-to-absorb powder supplement. MAG365 Kids is formulated by mums who ensure their supplements are 100% pure. Priced at €24.50 for 150g.

www.itlhealth.com

Daily support for children

Eskimo-3 Kids combines omega-3 fish oil with omega-6 and omega-9 from seed oil, plus vitamin D3 and vitamin E to offer children daily support. The formula is packed with omega-3 DHA to support brain function, concentration and vision, while omega-6 is good for mood. Vitamin D is essential for normal growth and healthy development in children and helps support immunity. Eskimo-3 kids is available in either liquid (tutti frutti or orange flavour) or as an orange chewable.

www.eskimo3.ie

KIDS PRODUCT

Nutritional support for growing children

Terranova Green Child Living Multivitamin is a balanced formulation designed to support the nutritional needs of the growing child. Providing 13 vitamins, 10 minerals and synergistically enhanced with eight wholefood ingredients which provide a wide array of phytonutrients, enzymes and more. For children aged 4 to 12 years old. 100% additive-free, 100% vegan. www.terranovahealth.com

Clinically researched live bacteria

BioCare’s Baby Biotic contains 1 billion microencapsulated, clinically researched specifically selected live bacteria strains that are the most predominant species in healthy infants. No need for refrigeration and easy to administer, Baby Biotic is suitable for breast-fed and formula-fed babies from birth. Priced at €19.50 for a 30-day supply. Available from health stores nationwide. www.naturalmedicine.ie

A super supplement for kids

Junior Revive from Revive Active is an unflavoured super supplement packed with 22 active ingredients which include 18 vitamins and minerals, live friendly bacteria, four fruit and vegetable powders and Wellmune®, which deliver multiple benefits in one simple powdered sachet. It is formulated for children aged between 4 and 12 to support the heart, brain, bones and immune system. Priced at €18.95. www.reviveactive.com

Sanitise with a clean conscience!

Sanitise organically with Dr. Bronner’s Organic Lavender Hand Hygiene Spray. This product is just as effective as conventional sanitisers but without the nasty chemicals. The spray kills germs with a simple formula: organic ethyl alcohol, water, organic lavender oil, and organic glycerine! Spray on children’s hands and wipe clean or spray into the air for a wonderful lavender aroma.

www.drbronner.ie

The original: 18-in-1 uses!

One soap, 18 different uses, including body, hands, laundry, pets and more! Dr. Bronner’s Peppermint Pure-Castile Liquid Soap is concentrated, versatile and highly effective. Preservative and petroleum-free, it is made with fair trade ingredients and organic oils with a soft, smooth lather that won’t dry skin. Ecological, vegan and cruelty-free, this product is biodegradable and packaged in a 100% post-consumer recycled bottle.

www.drbronner.ie

BEST BODY/ PERSONAL CARE

Ultra-moisturising facial oil

The balanced blend of ultramoisturising plant oils and vitamin Kinvara Skincare’s Precious Facial Oil is enriched with Bakuchiol, an innovative, multitasking plantbased retinol. Daily use will leave your skin feeling cared for and conditioned. It should be part of your self-care routine if you are looking for firmer, clearer, calmer skin. Priced at €44.95 for 30ml.

www.kinvaraskincare.com

Soothing natural skincare

Poko’s Hempsoriasis Balm has been formulated with natural ingredients such as shea nut butter, jojoba oil and coconut oil to help relieve itchiness, dryness and irritation. It melts into the skin and provides moisture leaving your dry, dehydrated and flaky skin smooth and soothed. Priced at €27.95.

www.pokobeauty.com

haircare guide Your winter

Winter can put a strain on your hair and it may need extra care and a new care routine. Rude Health asks the experts for advice on solving the most common hair problems so that your hair looks fabulous T

here are many natural and organic hair products on the market that work very well on the hair and scalp,” says Leanne Stephenson, beauty consultant with Pravera. “Natural shampoos do not include toxic and irritating chemicals such as sulphates, mineral oils and parabens. Instead they use plant extracts to cleanse the hair and scalp and nourish it from root to tip.”

“Hydrating ingredients to look out for that can benefit dry or dehydrated hair are shea and cocoa butter, coconut and argan oil,” says Niamh Larkin, beauty specialist at health store Evergreen in Mainguard St, Galway. “These inject moisture into the hair, resulting in healthy and shiny hair. For broken, damaged or stressed hair, regenerating ingredients include jojoba oil, hyaluronic acid, keratin and biotin. These nourish the hair, smooth out split ends and prevent further breakage.”

“Aloe vera can also strengthen hair and make your scalp healthier,” says Leanne Stephenson. “Quinoa is full

of essential amino acids and helps hair growth and repairs damage. Bamboo helps hair grow stronger, longer and more beautiful. Pomegranate helps to hydrate dull and dry hair and protect against harsh environmental factors. It stimulates circulation to the scalp and eliminates dandruff.”

EATING FOR HEALTHY HAIR

“Your hair is made from protein, so the more protein you eat, the better your hair will look,” says Niamh Larkin. “Good foods that are high in protein include quinoa, nuts, seeds, beans, lentils and oily fish. Omega-3 from oily fish is essential for hair that shines effortlessly. Remember to drink two to three litres of water a day to keep your locks hydrated.”

“Our overall state of our health impacts the condition of the skin and hair,” says Leanne Stephenson. “The best way to keep skin and hair in the best condition possible is to have a well-balanced diet, plenty of green leafy vegetables and fruits along with portions of protein and healthy fats and grains.”

HAIRCARE HABITS

“When we wash our hair we remove its natural oils from the scalp, causing the scalp to produce more oil faster, resulting in more frequent demand for washing,” says Niamh Larkin. “Allowing your hair a few days between washes encourages the scalp to produce oil at a slower pace. Constantly overloading the hair and scalp with product isn’t ideal. Dandruff or other scalp issues can often be caused by over stimulation of the scalp. When adapting a hair-washing routine, less is more.”

“For healthy hair, avoid using heating tools and try to allow your hair to dry naturally,” says Leanne Stephenson. “Slather on conditioner with each and every wash. Get your hair trimmed every six to eight weeks.”

HAIR SUPPLEMENTS

“For healthy, strong hair, try a biotin supplement,” says Niamh Larkin. “It is a water soluble vitamin that contributes to keratin production in the body, helping to strengthen hair. Biotin is usually present in small amounts in most hair skin and nail supplements, but can also be bought as a standalone supplement.”

Other hair supporters:

Vitamin A – found in cod liver oil, spinach, carrots and peaches, vitamin A helps the scalp produce healthy sebum, to prevent hair drying up and breakage.

Vitamin E – found in beans, leafy greens and nuts, vitamin E helps increase oxygen uptake in the body’s blood circulation.

Pantothenic acid, or vitamin B5 –found in wholegrains and eggs, believed to help prevent greying of hair due to ageing as well as reduce natural loss of hair and strengthen hair follicles.

COMMON HAIR PROBLEMS SOLVED

Niamh Larkin’s advice for common hair issues:

Dull and lifeless –To put some oomph back into dull, lifeless hair look for a shampoo that contains apple cider vinegar. ACV balances the pH levels of hair and scalp, and helps to remove product build-up which can contribute to hair looking dull and feeling weighed down.

Greasy hair – Greasy hair comes from an over-production of oil from the scalp. A clarifying shampoo is the first step for cleaning hair prone to oiliness. Citrus extracts cut through grease for a thorough clean. Always opt for a sulphate-free shampoo to avoid stripping the scalp as this will lead to even more oil being produced. Apply a light conditioner to hair ends only, avoiding the scalp entirely.

Colour overload – Putting colour over colour over colour can leave the hair in need of a good detox. Coconut oil is a natural method of gently stripping colour from hair, without damaging the hair or the scalp. A home-made, basic coconut oil hair mask once per week can help to gradually remove excess pigment from hair without the need for harsh chemicals.

Frizzy hair – To combat frizzy hair look for a taming shampoo, or one that contains lavender oil and hydrating ingredients such as shea or cocoa butters. Always shampoo twice and follow up with a rich nourishing conditioner. Keep a comb in the shower to push the conditioner through the hair, and leave in for as long as possible. While still damp, apply a natural leave- in conditioner or hair oil such as argan.

Thinning and hair loss –Rosemary oil has always been a popular ingredient for hair growth. It stimulates the hair follicle and improves blood circulation to the scalp, encouraging hair growth. If suffering with chronic hair loss, reduce the frequency at which the hair is washed to once a week. Sleep on a silk or satin pillow and discontinue use of heat stylers and hair elastics.

SUGAR SOAP FOR HAIR AND BODY

“When I started learning about problematic ingredients in soaps and shampoos, I noticed a disturbing trend. All the ingredients that populated the ‘12 worst’ or ‘avoid these’ lists were common in conventional shampoos,” says Lisa Bronner, the author of the blog Going Green, and granddaughter of Dr. Emanuel Bronner, founder of Dr. Bronner’s. “Organic sugar soap made with organic sugar and organic grape juice can be used for washing hair and also on the body and face. The sugar acts as a natural humectant, helping hair and skin retain moisture. This is especially beneficial for thick and dry hair.

“There are many benefits to organic shaving soap that aren’t limited to shaving. Made with organic shikakai powder and organic sugar, they are blended with a coconut-olive-hemp-jojoba castile soap base. Shikakai means ‘fruit for hair’ and has been used for body care since ancient times, leaving the skin’s natural oils in place.

“Organic sugar does an excellent job in bonding with water molecules to increase moisture content in the skin and hair. Our soaps contain no synthetics, aerosols, petrochemicals or detergents such as triethanolamine, polyethelene glycol, or isobutane. The only added scents are organic essential oils.”

Immunity boost

QI have three children in primary school and I always worry about their immunity during autumn and winter months as it is so dark and the weather can be challenging. They are also inside more and exposed to more viruses from other children. Can you recommend anything natural that might give their immune systems a boost? Jane* from Kerry

ADRIENNE BENJAMIN ANSWERS: When the shorter, darker days arrive, along with the rain and cold, it is more challenging to look after ourselves, to remain active and spend time outdoors. The tendency for both adults and children can be to spend all our time inside, to comfort eat and to exercise less. Key tips for supporting our children’s health through the winter months include making sure they spend some time outdoors every day and encouraging them to exercise every day – exercising outside achieves both at the same time. Eating a healthy diet is also important, with lots of vegetables and fruit, good fats and protein, and limited sugar intake. More than 70% of our immune system is in our gut, so supporting digestive health is also key to maintaining strong immunity. The microbiome (gut bacteria) is a primary element of digestive health and supplements like ProVen Probiotics Fit for School with high levels of key bacteria strains and added vitamin C to support a child’s microbiome and support their immune system.

My guts need help

QAs I get older my guts seem to become more sensitive - sometimes I have reflux and bloating after meals. And if I eat too many carbohydrates, I can get a pain in my abdomen that takes hours to go away. I feel that my stomach is just not happy, but I am not sure what to do about it. I have a good diet and exercise regularly. Can you recommend anything that might help? John* from Wexford

MICHELA VAGNINI ANSWERS: Bloating and reflux are more common as we age because our ability to digest food diminishes. Also, the muscles of the upper oesophageal sphincter lose tone, allowing some stomach acid to flow back up into the oesophagus, causing pain and discomfort. Certain strains of probiotics have been shown to reduce digestive discomfort and symptoms of IBS, they are essential for the good balance and proper function of our digestive tract.

If you experience reflux and bloating after eating, especially with carbohydrates, take a complex of probiotics and digestive enzymes before each meal. As adults, we produce less lactase, the enzyme that breaks down lactose, the natural sugar found in dairy products. If lactose is not properly absorbed in your bloodstream, it will start fermenting and cause gas. A digestive complex containing lactase enzyme can help prevent this.

Try to chew food properly, do not rush and eat in a relaxed environment and seated (never eat on the run). Some over the counter or prescribed medications may reduce your digestive function, so talk to a healthcare provider. I would recommend GI Nutra Bi-layered tablets by NaturesPlusthey contain digestive enzymes, friendly bacteria and L-glutamine. *Not their real names.

Michela Vagnini is a nutritional therapist, advisor and trainer for NaturesPlus

Adrienne Benjamin is a nutritionist at ProVen Probiotics

Tummy troubles?

We get asked about digestive complaints on a daily basis,” says Bernadette Cass, manager of The Fruit ‘N Nut Place in Portlaoise. “We talk to our customers and ask them numerous questions to help us get a better picture of their digestive issues. The questions do depend on what symptoms the customer is most concerned about.”

“As the GI tract is so long and consists of several different environments, it is important to understand exactly where the symptoms are being experienced,” says Sian Eustace of Healing Harvest in Kinvara, Co Galway. “Once we have established, as per the Health Stores Ireland protocol, that the product is for the person talking to us and that they are not on other medication, we would ask for clarification.”

Here are some of the most common issues people experience with their intestinal system with expert advice:

Bloating

“Bloating is typically caused either by gas or by fluid retention, though it can also be the case that more fat is laid down in the abdominal area of women

at certain times of life,” says Sian Eustace. “It is important to consider whether the bloating is hormonal in nature or has a dietary cause to decide the best course of action. There are herbal teas, tinctures or tablets which can help. Teas containing fennel can be useful for gas and dandelion leaf for water retention.”

“For issues with bloating probiotic and fermented foods like sauerkraut can help,” says Bernadette Cass. “There are powdered probiotics that are specifically formulated to reduce bloated bellies! Remember not to drink water or anything else when you are eating. Have fruit on its own as a snack, not after your dinner for dessert.”

Try a digestive enzyme supplement before meals to prevent gas and bloating.

Ginger and fennel teas relieve gas and bloating.

Constipation

“Increase fluids followed by increasing fibre,” says Sian Eustace. “Fibre can come from foods such as dried fruits, seeds such as linseeds or psyllium husks. Drink plenty of water with these or they will not be able to do their job. Lifestyle changes such as abdominal massage in a clockwise direction (staying below the belly button)

and using blocks or boxes under the feet to raise the knees above the waist whilst sitting on the toilet can also be helpful. Prebiotics are food for the probiotics or friendly bacteria, which help to bulk the stool and make it easier to pass.”

“Constipation issues can be helped by adding psyllium husks to your porridge,” says Bernadette Cass. “Linseeds can be soaked overnight and eaten with porridge. Prune and pear juice are good to drink for this problem. Aloe vera juice can have laxative effects depending on the dose, magnesium citrate in powder or capsule form can draw water to your bowels and increase bowel movements. Liquorice herbal tea will help with constipation. Don’t drink when you are eating as it can dilute your enzymes and make it harder for food to be broken down. Digestive enzymes in a tablet form are really helpful if you find you are not digesting your food and will improve bowel motion.”

Vitamin C has a healing and cleansing effect in the gut, so is good for constipation.

Flatulence, stomach pain, bloating, diarrhoea, constipation, heartburn, acid reflux and IBS are all signs that something might be wrong with your digestive system. We take some expert advice on your natural options

CUSTOMIZED JUST FOR YOU!

Diarrhoea

“Diarrhoea can be the result of a tummy bug or food poisoning,” says Sian Eustace. “It can also be caused by food sensitivities, colitis or irritable bowel syndrome (IBS). Try reducing some fibre or avoiding certain foods. It’s important to stay well hydrated with diarrhoea as it can lead to dehydration if not managed.”

A multi-strain probiotic can help with most digestive symptoms.

Aloe vera is soothing and healing to the digestive tract.

Glutamine powder is healing for the digestive tract.

Flatulence

“For flatulence try charcoal capsules, yarrow herbal tea or a mixture of herbal bitters,” says Bernadette Cass. “This combination is ideal for people suffering from flatulence and a slow digestive system. The bitter action of the herbs improves digestion.”

Heartburn and acid reflux

“There are several reasons why people can experience heartburn and acid reflux, from pregnancy to gastic ulcers, stress and more,” says Sian Eustace “Herbal products, teas and natural antacids can be helpful with managing symptoms. Products such as aloe vera or slippery elm can help soothe and repair the mucosa when acid damage has been done.”

Magnesium can help relax the muscles in the intestine and prevent acid reflux. Find in dark leafy greens, nuts and seeds, wholegrains, certain fish, advocados and bananas.

Centaurium tincture or camomile tea after meals are good for acid reflux.

Irritable Bowel Syndrome (IBS)

“IBS can present in slightly different ways for different people but it can incorporate many of the symptoms already discussed such as bloating, pain, diarrhoea and constipation,” says Sian Eustace. “Usually a customer will have been managing it over a long period of time. For some people, it’s important to address stress through supplementation and lifestyle changes. Dietary changes such as following a FODMAPS diet can be helpful and specialised probiotics or peppermint products can help to relax the bowel.”

Alternatives to wheat

“Wheat can be bothersome for some people,” says Bernadette Cass. “Spelt is an ancient variety of wheat and is easier on your digestive system than wheat. Spelt pasta, flour and cereals are available in health stores. Other grains which can be substituted for wheat are rice and buckwheat.”

Stomach pain

“Drinking warm herbal tea and taking slippery elm in capsule form can help soothe irritation of the whole digestive tract,” says Bernadette Cass. “Probiotics and l-glutamine help to improve the digestive system, and charcoal in capsule form is good for helping to get rid of a bug.”

Beetroot juice can help with digestion. Herbal teas such as yarrow and dandelion can help the digestive system work better.

Chamomile, valerian or peppermint teas have antispasmodic properties.

Change your eating habits – eat little and often and chew well. Increase your fibre intake gradually and notice how your body is reacting. Have lean protein foods, wholegrain cereals, ground nuts and seeds. Avoid dairy and try some non-dairy choices. Thoroughly cook your vegetables until symptoms improve. Avoid caffeine, red meat, alcohol, salt, sugar and deep fried foods. Drink water or herbal teas in between meals. Keep a food diary – it might reveal the source of your problems.

Food intolerance – if you suspect this, avoid the suspected food for a month and see if there is a difference. Or consider having a food intolerance test with a nutritionist.

Give up smoking – it has a detrimental effect on the digestive system and inhibits the absorption of nutrients from food. Relax – if stress is the cause of your digestive problems find ways in your life to relax.

Take regular moderate exercise – walk for 30 minutes three to four times a week to keep everything moving.

Check with your professional healthcare practitioner before you take any new supplements or start a new diet.

Avoid the BRAIN DRAIN

Modern life can take its strain on your brain. Read Rude Health’s advice on how to give your grey cells a boost using food, supplements and lifestyle changes

When our brain is feeling overworked and under pressure we may suffer headaches, fatigue and brain fog,” says Lorin Taylor from health store Licorice health foods in Birr and Portumna. “The knock-on effect of this can be persistent anxiety and even depression. One sign that your brain needs a break is the inability to focus, feeling restless, finding it hard to focus or even organise your day.”

“Signs your brain needs a break include persistent headaches, brain fog, poor memory or concentration,” agrees Olive Curran, a nutritional therapist based in Galway with PPC. “You might also experience low mood, fatigue, irritability, insomnia, disinterest in work or home life and become unwell more frequently.”

BEST FOODS FOR YOUR BRAIN

“Egg yolks and organ meats are the richest source of phospholipids, a group of fats that boost memory and intelligence,” says Pauline Cox MSc, functional nutritionist and nutritional adviser to Wiley’s Finest. “Egg yolks, liver and nuts are also a great source of choline, which aids our memory. Fish has long been hailed as brain

food, a heart-healthy food and a key component in an anti-inflammatory diet. Adequate vitamin B6 levels are associated with better memory and resilience to stress.

“Cheese, eggs, nuts, meat and dark green vegetables are a good source of B vitamins. Nutritional yeast is a great vegan source of B vitamins. Nuts, seeds, dark chocolate and leafy greens are a good source of magnesium. Zinc is critical for mental health. Zinc-rich foods include oysters, lamb and pumpkin seeds.”

“What we eat has a huge impact on our brain health and can improve mental tasks such as concentration and memory,” says Lorin Taylor. “The brain is made up of 60% fat, so when we talk about foods to support our brain, the first stop has to be oily fish.

“Foods high in antioxidants such as blueberries, turmeric, broccoli and colourful fruit and vegetables may delay brain ageing and improve memory. The curcumin in turmeric has been shown to help with memory. Seeds are also very beneficial for the brain, particularly pumpkin, as they have brain-supporting minerals such as magnesium, zinc, copper and iron. The good news is that in moderation, both coffee and dark chocolate can benefit

brain health. These contain caffeine, antioxidants and flavonoids that boost mood and enhance memory.”

“Bananas are a great source of potassium, manganese, vitamin C and fibre and can also enhance memory,” says Olive Curran. “Studies show eating bananas helps students learn more efficiently and improve exam scores. Brazil nuts have a high content of mood-boosting antioxidant selenium. You just need to eat one to get your daily dose.

“Oily fish are the best source of omega-3 (sardines, salmon, anchovies, fresh tuna and mackerel). Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. The European Food Safety Authority state that adults need 250mg omega-3 DHA for healthy brain function and development. A massive 89% of Irish people are not consuming sufficient oily fish in their diet and need to take a good quality omega-3 fish oil.”

SUPPLEMENT YOUR BRAIN

“B vitamins are vital for brain health, most importantly B6 and B12,” says Lorin Taylor. “With the high stress levels so many of us are experiencing at the moment, we are very likely lacking in B vitamins.”

“Curcumin has such good antioxidant levels and is a powerful anti-inflammatory,” says Lorin Taylor. “Some studies have shown that people taking curcumin have tested higher in memory function tests.”

“L-Theanine is an amino acid which is present in green tea,” says Olive Curran. “It can trigger the release of gammaaminobutyric acid or GABA in the brain, which activates major calming neurotransmitters, promoting relaxation and reducing anxiety. Lemon balm offers similar benefits.”

“Magnesium deficiency is linked with nervous tension and anxiety,” Pauline Cox. “Improved sleep and relaxation are correlated with sufficient magnesium levels, with both sleep and calm being essential for learning and retention of new information. Another mineral critical for mental health is zinc.”

“Omega-3 fish oil supplements are a rich source of DHA and EPA, two types of omega-3 fatty acid,” says Olive Curran. “These fatty acids have been linked with many health benefits, including improved brain health. DHA plays a vital role in maintaining the structure and function of your brain.”

“Probiotics are beneficial to brain function and mood,” says Lorin Taylor. “I have found it fantastic when combating brain fog post-Covid.”

LIFESTYLE AND YOUR BRAIN

“Pretty much everything we do can affect our brains, what we eat and drink, how much we exercise, how well we sleep, how we socialise,” says Lorin Taylor. “Exercise improves blood flow and memory, it stimulates chemical changes in the brain that enhance learning, mood and thinking. Food rich in antioxidants can help fend off harmful effects of oxidation in your brain.

“Sleep energises you, improves your mood and your immune system. Practising meditation and managing stress levels can help brain health. Leading an active social life can protect you against memory loss. Engaging in stimulating conversation, staying in touch and connected with family and friends are all good for your brain. Mental exercise is just as important as physical exercise, use it or lose it. Mental exercises improve your brain’s function and promote new brain cell growth.”

CHIA AND YOUR BRAIN

“The brain is a fatty organ, some of which is made up of omega-3 fatty acids,” according to Honour Nethery, food technologist at Linwoods. “These fatty acids are used to build nerve cells. Adding omega-3 to your diet can be easily done by including chia seeds in your daily meals. Specifically, omega-3 ALA is found in chia which also contributes to normal blood cholesterol levels. Chia Bia’s whole and milled chia is a rich source of omega-3 and is perfect for adding to breakfasts, salads and baking. Chia Bia’s new chia range also includes two new products which are specifically developed to support the immune system and gut health.”

Seasons CHANGE

Sylvia Diaz, founder of Fit with Sylvia, is an Instagram fitness icon. She works as a fitness and health coach. She helps busy professionals get healthier and fitter, runs online fitness dance classes and also works as a digital content creator

“In summer, we are more likely to exercise outdoors including running, doing endurance training, sea swimming, playing tennis and cycling. Dry warm days encourage us to train for longer and good company makes it a social and fun experience.

When cold weather comes, it’s hard to make the transition and keep exercising. Many people stop working out, but it is possible to maintain your fitness levels by following a routine in the gym or attending classes during the colder months.

When autumn and winter come, I change my mindset and start practising indoor activities that I still enjoy, like dancing and resistance training in the gym, like circuit training, using different resistance equipment to make it a fun

workout each time, using weights, resistance bands and kettlebells. I also enjoy strength training, starting with basic exercises, through a bodyweight workout, followed by the same exercises but with some weights, with the aim of increasing strength over time, through a progressive overload technique.

Some exercises I recommend during times of the year when you feel less motivated are isometric exercises, because they can help you maintain strength. Isometric exercises are those where you contract your muscles for a few seconds and hold that posture, for example, hold a plank. You’re contracting the muscles in your core, legs, and upper body to hold you up while remaining in the same position.

The best thing about isometric exercises is that they can be performed anywhere. Perfect for if you don’t feel like leaving home at all due to bad weather and low energy levels. Isometrics will make you feel your muscles burn which will make a difference to your strength and fitness.

Something to bear in mind is that cold weather can make it more challenging to maintain your core temperature. It’s important to work on building up your muscle mass

to help with this. People with more muscle mass can maintain their core temperature better than those with less. It’s the same with endurance. The better your cardiovascular fitness level is, the better your ability to exercise longer and at a high metabolic rate.

Warm-up is absolutely essential in cold weather, the reason behind this is because your muscles are less flexible in cold weather than in the heat of the summer. Warming up before exercise is important to prevent pulling muscles. Low temperatures mean that muscles cool down faster and take longer to warm in the first place.”

www.fitwithsylvia.com Instagram: @fit.with.sylvia

Rude Health asks the experts for their best exercises for autumn going into winter, and how to keep exercising as the days grow shorter

“If you’ve fallen off the fitness wagon over the summer, autumn is a great time to get back into a healthier routine. You might return to a familiar favourite or perhaps try something new. The best exercise for you is the one that you enjoy and are willing and able to commit to.

Indoor options

There are a huge variety of exercise classes available these days. Signing up to courses that are six or eight weeks long and paying up front offer an incentive to attend. Seeing your progress throughout the term is a great motivator. There are plenty of online class options if attending in person isn’t an option.

Autumn is a far better time to join the gym than January – much

less busy and without the hype and pressure of New Year’s resolutions.

The great outdoors

Walking is the most low maintenance exercise. Getting out in the morning light is a good way of re-setting your body clock and can actually help you sleep better, but any time of the day will do.

If you haven’t run before, joining a ‘Couch to 5k’ running club is a fantastic introduction. Start slowly and build up your fitness, experience the camaraderie and support of a group

likely to attend. Gym times are also flexible, making it easier than ever to attend early in the morning or even a bit later in the evening.

Be kind to yourself

“Getting back to fitness can feel daunting. The spring and early summer of 2022 have been a welcome respite from the last two years of Covid. People are making the most of their freedom from restrictions, and the world is finally returning to normal. Finding the time and motivation to get back to fitness is the first hurdle you have to overcome before starting back.

Join a gym

Joining a gym can help with the motivation to work out. As you are paying for a monthly membership, you will be more

and the exhilaration of achievement after each session, particularly on wintry evenings.

Consider taking part in a team sport e.g. Gaelic4Mothers&Others, a fantastic GAA initiative getting people of all ages involved in hurling and football.

Use exercise as a weekend social event; get together with family or friends to bike, hike or walk or join a club, enjoy the company and the fresh air, explore new places and improve your fitness.”

www.graforfitness.ie

Don’t expect miracles within weeks. If you have let things slide for a while, cut yourself some slack and allow time to get back to some kind of fitness.

Change it up

Get bored easily in the gym? There’s no need to keep doing the same workout. There are many different things to choose from. If you get bored with any routine after a couple of weeks, change it.

Be careful

Be mindful of your past injuries. If you are aware of any old injuries, let your personal trainer know. There is no point in starting with a routine that will aggravate past injuries and leave you falling behind on your goals.

Acknowledge your achievements

Praise yourself for your achievements. Whatever it is in life you’re aiming for, break it down into manageable chunks and allow yourself some praise when you have achieved another milestone.

gymplus.ie has locations in Ashbourne, Ballsbridge, Drogheda, Naas, Rathfarnham, Swords and Cork

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

Katie Boland at Gym Plus

Health store help

Looking for advice on natural health and wellbeing? Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to Rob Whinnett from Blasta Wholefoods in Dungarvan, Co Waterford

Independent health store advice on beauty from within

Everyone has a favourite face cream or beauty treatment, but there’s no getting around the fact that beautiful skin starts from within. Older skin cells are constantly being shed and renewed, and a steady supply of the right nutrients is essential to support this process. Your skin will thank you for eating a good balance of the right foods by staying soft, supple and blemish-free.

I’m sorry to be the one to break it to you, but your skin is going to age. It’s a natural process and sadly wrinkles and age spots are inevitable. This process speeds up with smoking, excessive alcohol consumption, overexposure to the sun, tanning beds, harsh soaps, chemicals and poor diet. But what can we do to slow it down?

Your local independent health store can help you take an holistic approach to looking after your skin by advising on diet, skin-kind toiletries and, where necessary, supplements.

Treat your skin well and optimise your nutrition by eating a varied and balanced diet including antioxidantrich fruit and vegetables, healthy fats from oily fish and nuts, and adequate hydration. The good news is that many of the dietary habits that are good for your skin are also great for

your heart and joint health.

Fruits and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. These free radicals may be triggered by smoking, pollution and the action of sunlight. Eat a rainbow of colourful fruits and vegetables, and aim for at least five portions per day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins, and lutein, found in kale and spinach are both important for normal skin cell development and healthy skin tone.

We need vitamin C to promote radiant skin and help blemishes heal. The best sources are blackcurrants, blueberries, broccoli, kiwis, oranges, strawberries and sweet potatoes. Vitamin C is also key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supported.

Collagen supplements are available from your local health store and many people find them helpful for healthy skin, joints and bones.

What’s What and Who’s Who in Blasta Wholefoods

Blasta Wholefoods opened its doors in April 2005 and is  owned and operated by husband and wife team Rob and Anne Whinnett. ‘Blasta’ is Irish for tasty and the shop operates as a wholefoods store first and foremost. “We are real foodies. We spend our days talking about food – how to grow it, cook it and eat it,” says Rob.

Situated on the main street opposite Shaws, Blasta benefits from passing trade and the advent of the Waterford Greenway means that Dungarvan is now a real tourist hub. “Our customers are really diverse and Dungarvan is a cosmopolitan little town,” says Rob. “We have an incredibly loyal local customer base, many of whom have been shopping here for years. It’s wonderful to see young parents who used to come in here as children now shopping with their own kids.

“We initially got into the health store business because Anne had health problems that turned out to be a dairy intolerance. This lead Anne to studying diet and nutrition, and we started shopping in health stores and reading a lot of food labels. When we opened Blasta we wanted it to be a store that was accessible to everyone.

“We’ve always used the term wholefoods rather than health foods,” says Rob. “Basically food that hasn’t been over-processed. We have a great track record as a showcase for Irish artisan foods and have even  worked with local suppliers to help them develop their products. We stock local honey, apple juice, cider vinegar, kombucha, curry sauces, seaweed, condiments and much more.

“I was diagnosed with coeliac disease a few years ago and it’s amazing how much better our gluten-free section has become! In our fridges and freezer we stock tofu, Irish sauerkraut, kimchee, dairy alternatives such as almond, sheep, coconut, rice and soya milks and yogurts. Our frozen vegan food range includes a nutloaf, pies, burgers and sausages. We are big into teas and have at least 100 different types. We have the best range of herbs and spices for miles, including Middle Eastern and sushi sections.”

Blasta also sells Irish Seed Savers vegetable seeds, seaweed products, the big brand vitamins, minerals and supplements, a full range of toiletries including Irish names and a hand-made lip balm produced locally by one of their honey suppliers. Plus there are Irish-made candles, giftware, a huge range of eco-friendly household products and refills.

VISIT: Blasta Wholefoods, 54 Main St, Dungarvan, Co. Waterford

SPEAK TO: Our fantastic staff Assistant Manager Jules Chabot and assistants Natalie Walsh and Amy Murray are well trained, knowledgeable and friendly.

CONTACT: (058) 23901

OPENING HOURS: Mon-Sat 9.30am-5.30pm.

Vitamin E plays a key role in protecting the skin from oxidative (cell) damage and especially photo-ageing. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts and sunflower and pumpkin seed oil.

Selenium is also a powerful antioxidant that works alongside vitamins C and E. Studies suggest that a selenium-rich diet may help protect against sun damage and age spots. Brazil nuts are a great way to boost your selenium intake and just two or three will provide your recommended daily amount. Other good sources of this mineral include fish, eggs, wheatgerm, tomatoes and broccoli.

Zinc helps to keep skin supple, supports the healing process and helps repair skin damage. Zinc-rich foods include fish, lean red meat, whole grains, poultry, nuts and seeds.

Omega-3 fats found in oily fish, avocados, nuts and seeds, work from the inside as a natural moisturiser to keep your skin supple and elastic. These fatty acids are anti-inflammatory and may help skin conditions like eczema and psoriasis. Omega-3 supplements are among the most popular health store products.

Supplements that have an effect on the skin include silica, which is important for the formation of collagen. This can be taken in supplement form or as horsetail tea. Biotin is another supplement often used to help with the skin’s hydration and appearance. Hyaluronic acid may keep the skin hydrated and is often found in skincare products or supplements.

Dry skin is a common feature of peri-menopause and menopause.

It may be useful to focus on phyto-oestrogen-rich soya, wholegrains, fruits and vegetables as part of a balanced diet. Phyto-oestrogens are natural compounds found in plants that have a similar structure to the female sex hormone oestrogen and are thought to help keep our natural hormones in balance. This is important because oestrogen plays an important role in skin health, especially in supporting skin structure and minimising skin damage. Plant ‘oestrogens’ are found in soya such as tofu and tempeh, others are found in the fibre of wholegrains, fruit, vegetables and flaxseeds.

Skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired and slightly grey. Experts recommend that we drink six to eight glasses of water a day – all fluids count towards your daily allowance, but water is the best. Herbal, caffeine-free teas are good, too.

SLEEP

We all know sleep aids muscle repair, sharpens memory, improves energy levels and promotes

immunity,” says Jill Bell from health store Well and Good in Midleton, Co Cork. “Many people are aware that poor sleep can increase the chances of getting heart disease and diabetes, but we are careful not to tell customers this, as thinking about it can lead to stress and anxiety and even worse sleep issues.”

“Sleep is a very common problem for many people,” says Lucy Kerr from health store The Good Earth in Kilkenny. “Your body heals and repairs during sleep, so getting a proper night’s sleep is vital to our overall health. Every part of our body benefits from a good night’s sleep including your organs resting and body tissues repairing.”

WHY WE CAN’T SLEEP

“An anxious, worried mind can break up a sound sleep pattern,” says Jill Bell. “Relationship problems, poor health, concerns about children and above all these days, money worries are on the increase and can’t easily be put to bed.”

“There are many reasons people might have sleeping issues,” says Lucy Kerr. “These include electronic devices before sleep, stimulants such as caffeine before bed, less time to have a bedtime routine, recently had a new baby, anxiety, menopause and pain.”

AGE AND SLEEP

“Sleep problems can affect people of any age,” says Lucy Kerr. “They can often just be short term, but many people struggle with sleep issues long term, so finding ways to help is really important.”

“Sleep issues can arise at any age, as parents of babies know too well,” says Jill Bell. “Older children can develop a fear of falling asleep which requires lots of reassurance and maybe a flower or gem essence remedy for support.”

Problems sleeping can affect your body and mind in negative ways. Rude Health magazine looks at the role food, lifestyle and supplements can play in aiding sleepsolutions

MELATONIN AND SLEEP

“Melatonin is a hormone which helps to regulate the circadian rhythm, and when this rhythm is out of sync the sleep pattern is disturbed,” says Jill Bell. “While melatonin cannot be bought off the shelf in Ireland, juice from sour Montmorency cherries is a useful go-to as it contains significant amounts of the hormone which are safe to absorb. Remember Granny’s advice about a warm drink of milk at bedtime? Not just an old wives’ tale, but scientific sense as milk is another good source of melatonin.”

BEDTIME ROUTINE

“Social media at bedtime can be a thorny problem,” says Jill Bell. “It’s sensible to avoid technology use for an hour before bedtime. Have the room dark, silent and cool, and keep to a regular bedtime to train the brain to be ready for bed and relaxation.”

GOOD SLEEP HABITS

Lucy Kerr recommends, “Avoiding caffeine, alcohol and other stimulants in the hours before bedtime, a relaxing bath before bed with some essential oils such as lavender, some calming yoga and stretches and some deep breathing before bed to help calm your mind and body.”

“There is no doubt that exercise aids sleep,” says Jill Bell. “Being outside in touch with nature, either going for a hill walk, working in a garden or just sitting on a beach in the fresh air are precursors to a sound night’s sleep. Deep controlled breathing is known to alter the amygdala, the part of the brain which deals with controlling emotions including stress.”

FOOD AND SLEEP

“Bananas, figs, nut butters and yogurt are high in tryptrophan which promotes sleep-inducing melatonin,” says Lucy Kerr. “Oatmeal and slow-releasing carbohydrates prevent you waking from lower blood sugar. Teas such as chamomile, lemon balm, passionflower, or valerian can help sleep.”

“Some people can’t wake up without their coffee,” says Jill Bell. “But for some a drop of caffeine after lunch means a bad night’s sleep to come.”

Foods rich in B vitamins such as oats can support sleep, and foods containing the amino acid tryptophan such as fish, chicken, cheese, eggs, pumpkin seeds, sesame seeds and turkey can also help.

MAGNESIUM AND SLEEP

“Magnesium is a mineral that is involved in many different functions in our body, one of which is acting on the system in our brains responsible for making us calm down and switch off,” says Cobus Botha, a naturopath and medical herbalist with Coyne Healthcare. “Magnesium is a GABA agonist, that means that it binds to and stimulates GABA receptors in your brain. The GABA receptors slow down your racing mind and help induce a state of relaxation. Without adequate levels of magnesium this system will not function properly and so instead of settling down to rest your brain will keep firing. Clinical trials have shown that magnesium supplementation helps people fall asleep easier, stay asleep and have a better-quality sleep which of course leads to feeling better during our waking hours.”

“Magnesium as a massage lotion containing lavender and chamomile used at bedtime can be very soothing for both adults and children,” says Jill Bell. “Magnesium glycinate is useful for people who suffer from restless legs and painful night cramps.”

HERBAL REMEDIES AND SUPPLEMENTS FOR SLEEP

Ashwagandha – an adaptogenic herb that reduces stress and can promote better sleep by supporting the adrenal glands.

Avena sativa – (oat) drops or hop based tinctures taken as drops 20 minutes before retiring can help you get off to sleep.

CBD – a calming natural compound derived from the cannabis plant. Small doses can help reduce daytime sleepiness and relieve insomnia.

Chamomile – has a calming effect. Lovely used as a tea with some honey before bed. Also available as a food supplement.

Lemon balm – as a tea it can be relaxing.

Lavender – relaxing effect on the mind. Add a few drops to your bath or a few drops in your diffuser in your room before bed, or on your pillow.

Lemon balm – comes as a tea as well as a food supplement.

L-theanine – an amino acid that is an effective relaxant and can help with anxiety, especially taken with lemon balm, it doesn’t leave any drowsiness in the morning.

Passionflower – known to reduce stress and anxiety which can be helpful for sleep issues.

Valerian root – a tincture can help some bad sleepers and won’t make you feel groggy in the morning.

FOODS

for fertility & pregnancy

Being healthy before conception helps to give your baby the best start, so it’s wise to consider the diet of both partners before you try to conceive, and many couples begin a pre-pregnancy diet some months before.

“Having enough of the following nutrients has been proven to be of primary importance when you are thinking of conceiving,” says Gerald Colfer of health store Only Natural in Wexford. “Vitamins B6 and B12 from wholegrains and lean meat, zinc from fish, seafood, nuts, seeds, eggs, pulses, lean meat and poultry, choline, chromium and inositol for blood sugar balance, folic acid, selenium and vitamins C, D and E. CoQ10 is widely available in foods of vegetable and animal origin and is believed to play a protective role in preventing damage to both sperm and eggs. Sunflower seeds both improve sperm motility and promote progesterone production. Also worth considering is maca, a traditional superfood which can enhance fertility, add it to smoothies in powder form.”

“When you are trying to get pregnant, you and your partner want to eat a diet full of antioxidants,” says Hannah Dare of health store and café Organico in Bantry, Co Cork. “Foods such as berries, green vegetables, nuts and wholegrains are packed full of beneficial antioxidants like vitamins C and E, folate, beta carotene and lutein. You need plenty of healthy oils and omega-3 fatty acids, so regularly eating safe oily fish, seeds, nuts and avocados is a good idea.”

Your pregnancy diet

“Once pregnant you’ll need increased amounts of many essential nutrients, including protein, folate, choline and iron,” says Hannah Dare. “An optimal pregnancy eating plan should mainly consist of wholefoods, with plenty of veggies to supply the nutrients to fulfil yours and baby’s needs.

“Avoid processed foods which are low in nutrients and high in calories, sugar and added fats. While some weight gain is necessary during pregnancy, excess weight gain has been linked to many complications and diseases. During the first trimester you can eat as usual, and during the second and third if you feel like it, have a snack between meals. It’s a myth that you are ‘eating for two’!

“Stick to meals and snacks that focus on protein, vegetables and fruits, healthy fats and fibre-rich carbohydrates like wholegrains, beans and starchy vegetables. Fatty fish like sardines and anchovies contain omega-3 fatty acids that are essential for your baby’s brain development.

Also good are cod and haddock, anchovies, sardines, salmon (preferably organic) and trout.”

“Foods thought to be particularly beneficial during pregnancy include dark leafy green vegetables, a source of folate,” says Gerald Colfer. “Sweet potato is rich in beta carotene which is known to boost progesterone. Walnuts are rich in omega-3 fatty acids and vitamin E. Low GI wholegrains (oats, bulgar, buckwheat and quinoa) balance blood sugars and maintain energy levels. Do your best to ‘eat a rainbow’ of colourful fruit and vegetables. Avocado is rich in vitamin E. Egg yolk is full of choline for which there is a greater need during pregnancy for brain and nerve development.”

Folic acid from green vegetables such as broccoli and fortified breakfast cereals, milk and bread is essential as well as a supplement up to week 14 of your pregnancy.

Thinking about starting a family is an exciting time, and you want to do your best for your unborn baby. We look at the best foods for you and baby

Get the proven benefits of sun exposure Without worrying about your skin

As you know, it is important to protect your skin when the sun is most powerful. Still, sun exposure is necessary in order for our skin to synthesize vitamin D, which contributes to a normal immune defense.

If we avoid the sun or somehow prevent the UV rays from reaching our skin, it will reduce our ability to make vitamin D. It is difficult to get your full requirement of Vitamin D from diet alone. Therefore, to maintain a reasonable amount of vitamin D in your system it may be a good idea to consider taking a supplement like BioActive D-Pearls.

BioActive D-Pearls are small, soft gelatin capsules with 38, or 75 micrograms of vitamin D in each. This makes it easy for you to choose the right dose for the time of year and for your personal level of sun exposure.

• the vitamin D in BioActive D-Pearls is dissolved in cold-pressed olive oil for better absorption

• small capsules that are easy to swallow – or chew

Foods to avoid in pregnancy

Your chances of getting sick from something you eat are much higher if you are pregnant, so you will need to be extra vigilant when cooking and serving food. Make sure your kitchen is clean, you wash your hands after touching raw meat and eggs and that everything you eat is cooked right through.

“The number one thing women need to be aware of when pregnant is avoiding consuming mercury,” says Hannah Dare. “There is no safe limit of mercury, and In higher amounts it can be toxic to your nervous system, immune system and kidneys. It may also cause serious developmental problems in children, with adverse effects even in lower amounts. Foods that contain mercury mainly include large fish such as shark, swordfish and certain types of large mackerel and fresh tuna.”

When pregnant, you will want to avoid raw fish and shellfish, unpasteurised dairy and raw eggs, which can all contain harmful bacteria. Beware of other foods made with raw eggs such as home-made ice-cream, mayonnaise, mousse or cheesecake. Blue vein and soft cheeses should be avoided due to the risk of listeria. Liver products such as paté carry a risk of listeria and high levels of vitamin A which can harm baby’s development. Pre-washed bagged salads may contain bacteria – instead buy whole vegetables and wash them thoroughly before eating.

“Alcohol is very harmful to the developing baby - so it’s advised to completely avoid drinking alcohol when pregnant, as it increases the risk of miscarriage, stillbirth and foetal alcohol syndrome.”

“Caffeine is another thing to limit when pregnant,” says Hannah Dare. “High caffeine intake during pregnancy has been shown to restrict foetal growth and increase the risk of low birth weight at delivery. Instead of coffee and black tea when you are pregnant drink plenty of water and herbal teas - ginger and peppermint can be good for nausea.”

Pregnancy supplements

Because what you eat and drink passes to your baby through the placenta you should be careful with medications, supplements or herbal remedies and ask for expert advice. “There are many great multinutrients specifically aimed at supporting fertility and pregnancy,” says Gerald Colfer. “If you feel you might be at risk of deficiency I would recommend methylfolate which is folic acid in its most beneficial form. It is easier to absorb and safe to continue when pregnant. A good quality fish oil rich in DHA is essential for the development of baby’s brain and nervous system. Countless research papers have shown how optimal vitamin D status results in more favourable neonatal outcomes.”

All women are recommended to take folic acid during pregnancy.

If you’re considering aromatherapy during pregnancy make sure to see an aromatherapist specialising in pregnancy as you will need to be sure that the oils rubbed into your skin are safe for you and your baby. If you like to burn essential oils at home check the label to make sure they don’t say ‘avoid during pregnancy’. Be careful with herbal teas and ask for advice in your local health store.

Vegetarian advice

If you don’t eat meat you and your baby will still be able to have enough nutrients. If you eat a varied vegetarian diet with plenty of peas, beans, lentils, seeds and cereals as well as dairy foods and dairy alternatives your diet should be fine during pregnancy. You might consider taking an omega-3 or vitamin B12 supplement and eat more foods fortified with iron. A good way to get more iron from your food is to drink orange juice with meals.

GLUTEN-FREE FESTIVE DESSERTS

All recipes courtesy of Quick & Easy Gluten

Free from Becky Excell published by Quadrille.

Photography by Hannah Hughes.

Chocolate doughnut celebration cake

Serves 12-15

300g dairy-free butter, plus extra, softened, for greasing

300g caster sugar

5 medium eggs

225g gluten-free self-raising flour ¼tsp xanthan gum

1tsp gluten-free baking powder

140g ground almonds

165ml dairy-free milk (lactose-free also an option)

40g unsweetened cocoa powder

100g dairy-free chocolate chips (lactose-free also an option)

For the icing

55g dairy-free butter

75g dairy-free dark (bittersweet) chocolate (lactose-free also an option)

100g icing sugar, sifted gluten-free sprinkles

Preheat your oven to 160°C fan / 180°C / gas 5. Grease a 22cm bundt tin with softened butter, and dust over a mixture of flour and cocoa powder.

In a large bowl, cream together the butter and sugar until light and fluffy. Add the rest of your ingredients except the chocolate chips and mix using an electric hand mixer, to combine. Fold in your chocolate chips.

Spoon the mixture into the prepared tin and bake for 40-50 minutes, or until a skewer inserted comes out clean. Leave for 10 minutes

in the tin before inverting onto a wire rack to cool completely.

To make the icing, melt together the butter and chocolate in a medium bowl. Gradually add the icing sugar. It will become quite thick.

Gradually mix in enough boiling water for the icing to turn glossy, and a thick, pourable consistency.

Spoon the icing over the cake so it gently drips down the sides – it shouldn’t be so runny that it completely drips off. Sprinkle with colourful sprinkles and enjoy.

50g butter, softened (or dairy-free)

50g light brown sugar

5-6 canned pineapple rings in syrup, drained handful of glacé cherries or raspberries

For the cake

100g golden caster sugar

100g butter

100g gluten-free self-raising flour

1tsp gluten-free baking powder

1 tsp vanilla extract

2 medium eggs

1tbsp maple syrup or 1tbsp syrup from the pineapple tin

Preheat your oven to 160°C fan / 180°C / gas 5

In a medium bowl, cream together the softened butter and sugar, either with an electric hand mixer or by hand. Spread the mixture over the base and slightly up the sides of a round 20cm cake tin.

Arrange the pineapple rings on top. If you have gaps you can cut up some of the rings to fit. Place glacé cherries in the rings, and extra dotted around if you wish.

Place all the cake ingredients in a bowl and mix using an electric whisk until light and fluffy. Spoon the mixture evenly into the tin, on top of the pineapple rings, and bake in the oven for about 35 minutes.

Remove from the oven and leave to cool slightly before turning out onto a plate.

White chocolate and raspberry no bake cheesecake

Serves 12-15

500g mascarpone (if dairy-free choose with minimum 23% fat)

100g icing (confectioners’) sugar

½tsp vanilla extract

300ml double (heavy) cream (if dairy-free min 30% fat)

250g white chocolate, melted and just cooled, plus extra chunks to decorate (lactose-free is an option)

275g fresh raspberries, plus extra to decorate

For the base

320g gluten-free digestive biscuits (graham crackers)

150g butter, melted (dairy-free)

First, make your base. In a food processor, blitz the digestive biscuits to a crumb-like texture (or pop into a zip-lock bag and bash them with a rolling pin). Add to a large bowl and pour in your melted butter. Mix well. Spoon the mixture into a round 20cm springform tin. Compact it into the base in an even layer, then chill in the fridge while you make your filling.

Place the mascarpone, icing sugar and vanilla extract in a bowl and mix on a low to medium speed for 10–20 seconds, then add the cream. At a medium speed, mix for 2 more minutes, or until it begins to firm up.

Pour in the melted white chocolate and briefly mix until combined. Do not overmix as the mixture can split. It should end up as a nice, thick, spoonable consistency, not a pourable one. Gently fold in your raspberries until evenly dispersed. Spread your filling evenly on top of the chilled biscuit base and place in the fridge to chill for at least 5 hours, but ideally overnight.

When ready to serve, carefully remove from the tin and transfer to a serving plate. Decorate with extra fresh raspberries and chunks of white chocolate.

Pineapple upside down cake

6-8

HEALTH STORE

Here’s Health Mahon Shopping Centre, Cork Tel: 021 4614481

Email: info@hereshealth.ie

Here’s Health

Unit 7, Wilton Shopping Centre, Wilton Rd Tel: 021 4348545

Email: info@hereshealth.ie

Horans Healthstore Lr Cork St, Mitchelstown Tel: 025 86868

Email: sandratbreen@horanshealth.ie

Horans Healthstore Patrick St, Fermoy Tel: 025 42938

Email: sandratbreen@horanshealth.ie

Hudsons Wholefoods Main Street, Ballydehob Tel: 028 37565

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

Email: loopdeloop19@gmail.com

Natural Choice Paul Street Shopping Centre, Paul Street, Cork Tel: (021) 4251714

Email: info@natural-choice.com

Organico

2 Glengarriff Road, Bantry Tel: 027 51391

Simple Simon

The Diamond, Donegal Town

Tel: 074-9723690

Email: tonirock@gmail.com

The Health Shop

14 The Diamond, Carndonagh, Co Donegal Tel: 0863219878

Email: sharonhirrell@hotmail.com

The Natural Way

13 Letterkenny Shopping Centre, Letterkenny Tel: 074 9125738

Email: stores.thenaturalway@gmail.com

Dublin

Down to Earth

South Great Georges Street, Dublin 2 Tel: 01 6719702

Email: info@downtoearth.ie

Healing Nature

Roselawn Shopping Centre, Blanchardstown. Tel: 01 8235458

Email: info@healingnature.ie

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

Health Matters

The Mill Shopping Centre, Clondalkin Tel: 01 4570303

Email: info@healthmatters.ie

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 Health Store

Blanchardstown Shopping Centre Tel: 01 8222036

Email: info@thehealthstore.ie

The Health Store

The Health Connection Walnut House, Turnpike Rd, Ennis Tel: 065 686 6597

Email: info@thehealthconnection.ie

Cork

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: info@backtonaturehealthstore.ie

Nice and Natural 47 Market St, Cootehill

Tel: 049 5552190

Email: niceandnatural47@gmail.com

Clare

The Aloe Tree Main St, Ennistymon

Tel: 065-7071837

Email: the.aloe.tree.ennistymon@gmail.com

Carmel’s Health Store 10 Francis St, Ennis

Tel: 065 6892649

Email: carmelshealthstore@gmail.com

Open Sesame 29 Parnell St, Ennis

Tel: 065 6821480

Email: info@opensesame.ie

An Tobairín 79 South Main St, Bandon Tel: 023-8852985

Email: antobairin@gmail.com

Capabu Foods The Square, Millstreet Tel: 029 71764

Email: capabufoods@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: info@forgoodnesssake.ie

Goodness Me 138 North Main Street, Youghal Tel: 024 25741

Email: goodnessmeyoughal@gmail.com

Here’s Health 51 Patrick St, Cork Tel: 021 4278101

Email: info@hereshealth.ie

Here’s Health Douglas Court Shopping Centre, Cork Tel: 021 4361737

Email: info@hereshealth.ie

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 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

Food For Thought

51 Upper Main St, Buncrana Tel: 074 9363550

Email: healthstorebuncrana@gmail.com

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

The Health Store

Liffey Valley Shopping Centre Tel: 01 6754450

Email: info@thehealthstore.ie

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

The Hopsack Unit 6A, The Swan Shopping Centre, Rathmines Road Lower, Dublin 6 Tel: (01) 4960399

Email: hopsack@iol.ie

Whole Health Centre

Ballybrack Shopping Centre, Ballybrack Tel: 01 2369746

Email: thewholehealthcentre@gmail.com

Killarney

of the Irish Association of Health

most health

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

Height of Health Dunlo Street, Ballinasloe

Tel: 087 436 4344

Email: heightofhealth1@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@horanshealth.ie

Horans Healthstore William St, Listowel

Tel: 068 24356

Email: sandratbreen@horanshealth.ie

Horans Healthstore Central Point, Park Road, Killarney

Tel: 064 662653

Email: sandratbreen@horanshealth.ie

Horans Healthstore Clash, Tralee

Tel: 066 715901

Email: sandratbreen@horanshealth.ie

Horans Healthstore Manor West, Tralee

Tel: 066 7181690

Email: sandratbreen@horanshealth.ie

Milltown Organics Castlemaine Road, Milltown

Tel: 066 976 7869

Email: milltownorganic@gmail.com

Kildare

Healthy Living Centre

2 Duke St, Athy

Tel: 059 8641535

Email: healthylivingathy@gmail.com

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

Wild Poppy

Main Street, Clane, Co Kildare Tel: 0868554261

Email: shell@wildpoppy.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@horanshealth.ie

Horans Healthstore 73 William Street, Limerick Tel: 061 319405

Email: sandratbreen@horanshealth.ie

Sonas Health Foods

9 The Square, Newcastle West Tel: (069) 78944

Email: info@sonashealthfoods.ie

Nature’s Hand Unit 28, Crescent Shopping Centre, Dooradoyle Road, Limerick

Tel: 061-228 888

Email: info@natureshand.ie

Longford

Golden Health Store, 4 Grafton Court, Main Street, Longford

Tel: 043 3328500

Email: Goldenhealthstore@gmail.com

Mayo

Slainte

American St, Belmullet

Tel: 097 81082

Email: odonoghuesbakery@gmail.com

Meath

Nature’s Gold

Avoca Dunboyne, Piercetown, Dunboyne, Co. Meath

Tel: (01) 802 6190

Email: dunboyne@naturesgold.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: sandratbreen@horanshealth.ie

Horans Healthstore Main St, Cashel Tel: 062 62848

Email: sandratbreen@horanshealth.ie

Horans Healthstore

71 O’Connell St, Clonmel Tel: 052 6187387

Email: sandratbreen@horanshealth.ie

Solero Viva Health Store

6-7 Main Street, Carrick-on-Suir Tel: 051 600966

Email: sarah@soleroviva.com

The Honey Pot

14 Abbey Street, Clonmel

Tel: 052 6121457

Email: thehoneypot@hotmail.com

Waterford

Blasta Wholefoods

54 Main St, Dungarvan

Tel: 058 23901

Email: blastawholefoods@gmail.com

Full of Beans

Unit 9, Georges Court Shopping Centre, Waterford Tel: 051 843653

Email: fullofbeanswaterford@gmail.com

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: mrsbeeshealthyoptions@gmail.com

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

Nature’s Gold

1 Killincarrig Road, Greystones

Tel: 01 2876301

Email: info@naturesgold.ie

The Health Store

Bridgewater Centre, Arklow

Tel: 0402 24893

Email: info@thehealthstore.ie

The Health Store

The Boulevard, Quinsboro Rd, Bray Tel: 01 2861793

Email: info@thehealthstore.ie

The Winter Beauty Edit

Let’s dive into the latest must-have seasonal skin and hair care essentials to keep them in tip-top condition

benecos Raspberry Lip Balm

Say goodbye to dry cracked lips this Winter. The benecos fresh and fruity Raspberry Lip Balm is suitable for vegans and packed with natural ingredients to keep lips soft and supple. Organic Raspberry Seed Oil is used to give the fruity scent while Organic Shea Butter moisturises your lips. Available from health stores and online. 3.80€ www.benecos.ie

lavera All-Round Cream

Make the lavera All-Round Cream your winter saviour! This rich, organic, natural and vegan moisturising cream will soften, smooth, care for and protect your face and body from the harsh winter elements. Your skin will feel hydrated and moisturised without any tightness. With its gorgeous fresh scent and soothing formula, it’s the perfect purse friendly all-round moisturiser for the colder months. Available from health stores and online. 10.45€ www.lavera.ie

ORGANii Arnica Gel

ORGANii Arnica Gel helps to soothe, cool and relax tired muscles and ease joint pain. This traditional herbal gel is light, non greasy, and is quickly absorbed into the skin for pain relief from all types of bruises from knocks or falls. Certified COSMOS Organic. Available from health stores and online. 4.85€ www.organii.ie

Organyc Cotton Pads

Look after your sensitive skin this winter with the Organyc Cotton Round Pads. They are made with 100% certified organic cotton inside and out, to give you superior strength and softness, while being gentle on the skin. They are perfect for removing makeup and nail polish or applying skincare products. The packaging is fully biodegradable as it is made from renewable raw materials. Available from health stores and online. 3.65€ www.organyc.ie

Ayluna Plant-Based Hair Colour

Switch up your current hair colour for a beautiful rich shade. Ayluna Coffee Brown Plant-based Hair Dye is your go-to seasonal shade. Giving you a glossy shine and added bouncy volume without the damage throughout the hair dyeing process. Ayluna Hair Dye is made with eight carefully selected organic ingredients that are derived from herbs, plants and flowers. Available from health stores. 16.95€

Ben & Anna Toothpaste

Popular zero waste brand Ben & Anna’s Sensitive Toothpaste offers an eco way to clean your teeth while keeping the planet clean too. This powerhouse toothpaste comes in a glass jar and is packed full of natural ingredients including chamomile for gentle cleaning and sea buckthorn, which protects and strengthens teeth. The glass jar with an aluminium lid can be reused or easily recycled. Available from health stores and online. 9.95€ www.benandanna.ie