Your Healthy Living April 2024

Unlocking the secrets to naturally radiant skin

Radhi DevlukiaShetty’s recipes for joyful eating

How to reduce your dementia risk

Taylor Davinia living living

Nourishing nutrition: Tips for parents of fussy eaters

The natural guide to good gut health

“My biohacking tips for a healthier life”

Nutritional hacks for plant-based living, fitness motivation from the experts, fantastic giveaway prizes, plus the latest natural health news and research

April 2024

YOUR HEALTH

4 Health News:

All the latest news and research from the world of natural health and wellbeing

10 Celebrity Health:

Former actress turned wellness influencer Davinia Taylor talks to Liz Parry about her top hacks for optimum health

14 Your Look: Expert tips for boosting your skin’s natural radiance

18 Your Mind: Natural health tips to protect your brain and reduce dementia risk

22 Your Nutrition:

Top tips for parents on cultivating healthy eating habits in children

26 Your Health:

Naturopathic medical doctor, Dr Mark Stengler, outlines his natural approach to gut health

34 Your Wellbeing:

Petra Velzeboer explains how to make self-care and wellbeing a habit in order to prevent stress

YOURS FOR FREE

5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!

YOUR FOOD

35 Your Food:

Try these satifying and comforting plant-based recipes from wellness guru Radhi Devlukia-Shetty

YOUR EXPERTS

12 Q&A:

Our experts answer your questions on switching to a vegan diet, how to improve your running technique and how to maintain motivation

16 Your In-Store Expert: We catch up with Julie Goodwin, owner of Natural Health, Hertford

Welcome to the April issue of Your Healthy Living magazine!

Our cover star this month is former actress turned wellness guru, Davinia Taylor, who is absolutely bursting with passion and enthusiasm for natural health. I really enjoyed interviewing her and hearing all about her wellness hacks and top tips.

Our features this month include an in-depth focus on gut health, in line with IBS Awareness Month, as well as helpful hints and tips for parents of fussy eaters. We also have some great expert advice for how to improve your brain health and reduce your risk of dementia. This devastating disease is affecting more and more people, including my own family, so I hope this will be an insightful and useful read.

The recipe pages this month are courtesy of wellness influencer Radhi Devlukia-Shetty, and celebrate the joy of healthy, plant-based eating. If you try them out, please get in touch with us via Instagram as we’d love to see your pictures.

Wishing you good health

Photography: Karl Collins Hair and make-up: Bekki Mitchell @ Creatives Agency

Styling: Gemma Sheppard

All clothes by @cavells www.cavells.co.uk

Study raises concerns over sweetened drinks

Consuming sugar-sweetened or artificially sweetened drinks is associated with an increased risk of irregular heart rhythms, a new study has found.

An analysis of health data from over 200,000 UK adults found a 20 per cent higher risk of irregular heart rhythm, known as atrial fibrillation, among people who said they drank two litres or more per week of sugar-sweetened or artificially sweetened drinks. The risk was 10 per cent higher among people who said they drank similar amounts of sugar-sweetened beverages. Drinking one litre or less of pure juice per week, such as 100 per cent orange or vegetable juice, was associated with an 8 per cent lower risk of atrial fibrillation.

Health

Healthy diet linked to lower dementia risk

A new study has revealed that a healthier diet is linked to a reduced risk of dementia and a slower pace of ageing.

Researchers from the Columbia University Mailman School of Public Health and The Robert Butler Columbia Aging Center worked together on the study. The researchers analysed data from the Framingham Heart Study, originating from 1971. Participants were aged 60 and older, were free of dementia and had available dietary, epigenetic, and follow-up data. They were followed up approximately every 4 to 7 years whereby data collection included a physical examination, lifestyle-related questionnaires, blood sampling and neurocognitive testing.

Of the 1,644 participants included in the analyses, 140 of them developed dementia. To measure the pace of ageing, the researchers used an epigenetic clock which measures how fast a person’s body is deteriorating as they grow older. The research determined that higher adherence to the Mediterranean-Dash Intervention for Neurodegenerative Delay diet (MIND) slowed the pace of ageing and reduced risks for dementia and mortality. The researchers are now calling for additional studies to be carried out into the links between specific nutrients and brain ageing. The results were published in the Annals of Neurology.

Atrial fibrillation is a condition in which the heart beats irregularly, increasing the risk of stroke by five-fold.

The observational study could not confirm that sweetened drinks cause irregular heart rhythms.

Lead study author Ningjian Wang, M.D., Ph.D, said: “Based on these findings, we recommend that people reduce or even avoid artificially sweetened and sugar-sweetened beverages whenever possible. Do not take it for granted that drinking low-sugar and low-calorie artificially sweetened beverages is healthy; it may pose potential health risks.”

The findings were published in Circulation: Arrhythmia and Electrophysiology, a peer-reviewed journal of the American Heart Association.

ORGANIC SOLUTIONS

A dynamic beauty duo

This month, one lucky reader will win an Oilganic Organic Blissful Brow and Lash Growth Elixir, £24.99, and a Revive and Radiance Hair Oil, £29.99. The lash serum moisturises and nourishes the hair follicles, resulting in vibrant and healthy lashes and brows. The hair oil is loaded with 100 per cent natural oils and is perfect for all hair types. Get ready for a splash of hydration and a touch of silky, shiny hair magic!

DRAW CODE: YHL-OIL-0424

ADD TO SMOOTHIES!

Natural support for brain health

Biethica organic Lion’s Mane mushroom powder has numerous health benefits. Firstly, it supports brain health by stimulating the production of nerve growth factor, which aids in the growth and repair of brain cells. Additionally, it may enhance cognitive function, memory and focus. The powder can be taken from the spoon or added to smoothies or even to your morning coffee. Five lucky readers will each win a 75g bag providing up to a 75-day supply, priced at £12.95.

DRAW CODE: YHL-LION-0424

WIN!

FREE PRIZE DRAWS

££££s worth of fantastic health products to be given away this month. Enter the free draws today!

HIGH ABSORPTION

The relaxing mineral

Magnesium contributes to muscle, nervous and psychological functions, but we might wonder if we get enough. To help, Pharma Nord is giving away four boxes of their popular Bio-Magnesium tablets. Used in clinical trials, this product demonstrates a proven high absorption and even breaks down in water. Four lucky readers will each win a box of Bio-Magnesium worth £15.09.

DRAW CODE: YHL-MAGNESIUM-0424

Did you know?

According to data from the climate action NGO WRAP, 60,000 tonnes of household food waste could be prevented every year if produce was sold loose and not packaged. That’s the equivalent of over 8.2 million shopping baskets full – enough to fill 6,500 waste trucks.

5 minutes with...

Meaghan Esser, Registered Holistic Nutritionist and Managing Director and Co-owner of ITL Health

How did you become involved in the natural health world?

I grew up in a household that prioritised nutrition, a rarity in a time when sugary cereals and white bread were the norm for most families. Whole foods and supplements were central to our lifestyle, which ignited my passion for natural health from an early age. Following university, I pursued training as a Registered Holistic Nutritionist and established my own nutritional consulting practice that spanned nine years. I come from a long line of entrepreneurs, so business has always intrigued me. When my father approached me to assist in running the family supplement business (ITL Health), I felt like I had won the lottery: I was able to combine my love of nutrition with my love for growing a business.

IN THE PRESS

HELP FOR BABY-LED WEANING

YHL takes a look at some new and newsworthy natural health and wellbeing products. We will also be trying and testing these products on our social media channels, so look out for them on Facebook and Instagram this month!

The Tum Tum Eco Cloud Dinner Set (£14.99, hippychick.com) is ideal for parents who want to get creative with baby-led weaning. This eco-friendly children’s dinner set contains a divided weaning plate, bowl and raindrop shared cup, and is available in blue or pink. Made from beautiful biodegradable bamboo fibre, it is suitable for children aged 12 months and older. The set is free from BPA, phthalates and PVC and is dishwasher-safe but not suitable for microwave use.

KEY INSIGHTS INTO YOUR HEALTH

The Evergreen Life DNA Test (£69.99, www.evergreen-life.co.uk) provides a fascinating insight into five key areas of your health: diet, happiness, metabolism, fitness and skincare. All you need to do is provide a saliva sample using the home DNA test kit. Simply link your kit in the Evergreen Life app, spit in the tube, post it back and your results will be ready within four to six weeks. Evidence-based recommendations are provided to help you make informed lifestyle choices based on the results.

How would you sum up your philosophy on health?

I believe in maintaining balance. For me, it’s not all or nothing. It’s about making wise, healthy choices while also embracing the enjoyment of life.

If you could only put forward one natural health tip, what would it be?

Take magnesium! Most people don’t realise magnesium is involved in 80 per cent of the biochemical reactions in the body. Unfortunately, most of us don’t get enough magnesium from our food. Between modern farming practices that leach minerals from the soil and food processing methods that remove much of the magnesium content from our food, it can be quite difficult to maintain our daily quota. A magnesium deficiency can significantly impact our health, leading to issues like stress, anxiety, poor sleep, weakened immunity, and more. Taking a high-quality magnesium supplement is such a simple way to boost your overall wellness on a daily basis.

To find out more, visit www.itlhealth.co.uk

Editor’s Choice

AllicinMax® provides stabilised allicin, the key active principle in garlic, in a convenient capsule form. The allicin is gently extracted from the garlic and stabilised via a unique process, which means that you get not only an odour-free product but also one that you can guarantee contains allicin. No guessing or hoping that it will arrive in the body intact. This vegan-friendly, one-a-day product is made in the UK and can be found on the shelves of your local independent health food store.

Great buys at your health store

The proven route to better mobility. Taking daily collagen offers a solution for joint/mobility problems ... and nothing compares to Collagen Plus.

Tell me more! For three decades, UK manufacturer ArthroVite has helped sufferers achieve pain-free, active lifestyles thanks to the unrivalled levels of collagen, glucosamine and chondroitin found in this award-winning product. Cheaper options are available, but for the very best it has to be Collagen Plus. To speak direct with a collagen specialist: call 0800 0181 282 or visit www.arthrovite.com

Read this: Plant Feasts: Recipes for slow living in a fast-paced world by Frankie Paz is plantbased cooking meets self-care.

Tell me more! This is a cookbook like no other, offering easy, plant-based recipes as a gateway to nature, community and self-discovery. Delicious recipes that embrace the magic and messiness of being human. “This is a heartfelt vivacious cookbook full of delicious plant-based recipes.”

– Jamie Oliver

Published on: 9 April by Nourish Books. Priced at £25 for hardback.

Lack of sleep increases the risk of type II diabetes

Adults who get just three to five hours of sleep a night have a greater risk of developing type II diabetes, a new study has shown. The findings also show that chronic sleep deprivation cannot be compensated by healthy eating alone.

As part of the study, a team of researchers from Uppsala University in Sweden analysed data from one of the largest population databases in the world, the UK Biobank, in which nearly half a million participants from the UK have been genetically mapped and responded to questions on health and lifestyle. They followed the participants for over 10 years and found that a sleep duration of between three and five hours was linked to a higher risk of developing type II diabetes. In contrast, healthy eating habits led to a lower risk of developing the disease, but even people who ate healthily but slept less than six hours a day were still at higher risk of type II diabetes.

Type II diabetes affects the body’s ability to process sugar (glucose), hindering insulin absorption and resulting in high blood sugar levels.

What’s new? The Dr. Organic Group is making a sustainable step to remove excess plastic packaging from its juices.

Tell me more! The Dr. Organic Group is reducing plastic waste by eliminating the plastic caps from its Aloe Pura, Glucosamine HCL and Superfruit Juice range. From April onwards, visit your local independent health food store or pharmacy to get a free daily reusable shot glass with any juice purchase. Subject to availability. Available from? Independent health food stores and pharmacies and Grape Tree. Visit www.grapetree.co.uk

What’s this? To help navigate the unique challenges of menopause, Salt of the Earth has launched a Clary Sage & Mint refillable deodorant in roll-on and spray format, both of which are certified natural and vegan.

Tell me more! The combination of calming sage and cooling mint helps infuse a touch of natural serenity into your daily self-care routine.

Available from? Independent health food stores and saltoftheearthnatural.com

Christian Benedict, Associate Professor and leading researcher behind the study, said: “Our results are the first to question whether a healthy diet can compensate for lack of sleep in terms of the risk of type II diabetes. They should not cause concern, but instead be seen as a reminder that sleep plays an important role in health.”

The results were published in JAMA Network Open.

Study highlights reduced omega-3 consumption among pregnant women

Results from a new study have revealed that 25 per cent of participants reported rarely, or never eating fish during pregnancy, with fewer taking omega-3 supplements.

The study was led by researchers at the Harvard Pilgrim Health Care Institute and was published in Public Health Nutrition. The study team analysed information on fish consumption reported by 10,800 pregnant women as well as supplement intake information from 12,646 pregnant women.

The results showed that nearly 25 per cent of participants reported not eating fish or eating it less than once per month, and only 16 per cent took supplements. Contrary to expectations, supplement use was less common among those who consumed less fish, putting that group at even higher risk for insufficient omega-3 fatty acid intake.

“Omega-3 fatty acids are essential nutrients for supporting positive health outcomes,” said the study’s lead author Emily Oken. “Getting enough of these nutrients during pregnancy is vital for preventing preterm birth and promoting optimal child health and neurodevelopment.”

BOOK SHELF

We take a look at some of the newest natural health reads

Plant Feasts: Recipes for slow living in a fast-paced world

by Frankie Paz (£25, Nourish Books)

Born from a journey of overcoming addiction, this is a cookbook like no other, offering easy, plant-based recipes as a gateway to nature, community and self-discovery. Bring friends, family, communities and strangers together with dishes designed for sharing, and learn to cook as an act of self-care, with wildflowers, banging sauces and vibrant colours.

Budget Family Food:

Delicious money-saving meals for all the family

by Rebecca Wilson (£16.99, Penguin Random House)

Budget Family Food has been thoughtfully crafted to ensure every meal is both costeffective and nourishing, with over 80 recipes that will bring the utmost comfort to your dinner table. There’s a recipe for any time hunger strikes, with delicious and easy-to-follow ideas for breakfasts, lunches, light snacks, dinners, and scrummy desserts.

Make Time for Yoga

by

Dawattie Basdeo (£12.99, Ammonite Press)

Make Time for Yoga is an inspiring guide to 50 essential poses and breathing exercises to keep mind and body at peace. This practical book is a perfect introduction to anyone new to yoga to help them achieve physical and emotional equilibrium. The exercises and sequences are ones that you can take at your own pace, to your own level and in your own time.

Saturated Facts: A mythbusting guide to diet and nutrition in a world of misinformation

by Dr Idz (£16.99, Penguin Life)

Dr Idz, an NHS doctor with a master’s degree in nutritional research, explores cutting-edge research in the areas of diet and health. Topics covered include the link between nutrition and mental wellbeing, the science behind gut health and how our gut acts as our ‘second brain’, chrono-nutrition (the timing of when and what we eat), and the role of inflammation in the body.

Established in 1974 Natural by Nature Oils celebrates 50 years of producing high quality pure and organic essential oils, base oils and aromatherapy products! Our range of essential oils can help to support your health & wellbeing.

The powerful properties in essential oils can calm and uplift the body & mind.

No chemicals, 100% Pure. Vegan and Cruelty Free.

Phone: 01582 840848

www.naturalbynature.co.uk

HEALTHIER LIFE My biohacking tips for a

Photography: Karl Collins

Hair and make-up: Bekki Mitchell @ Creatives Agency

Styling: Gemma Sheppard

All clothes by @cavells www.cavells.co.uk

Having overcome addiction issues and transformed her health and wellbeing, former actress Davinia Taylor is now a wellness influencer with a huge following. The mother-of-four beat her addiction to alcohol and lost three stone in weight, thanks to a process known as “biohacking”. This holistic approach to health has led her to try out all manner of health and wellness practices in her quest for optimum health. She is the author of two books and has just launched her own wellness brand, WillPowders.

Q We last interviewed you for Your Healthy Living three years ago. At that time, you were relocating from London to Lancashire. How is life for you and your family now?

Davinia: Life is much less stressful since we moved out of London. The kids are really active and always out on their bikes. Just this morning I took the dogs out for a run along a country lane. We could never have done that living in the city. I do miss the buzz of London sometimes though, and I love people watching.

Q What’s your daily routine like?

Davinia: I’ve been practising intermittent fasting for ages now. When I get up in the morning I start my day with an electrolyte drink that contains magnesium, potassium and calcium. That hydrates me and livens my brain up straight away. I then have a black organic coffee with MCT keto powder. MCTs, or medium chain triglycerides, are converted into ketones, which is an energy source for the brain. This means that I’m not craving carbohydrates because my brain is fuelled with healthy fats. This is one of my

Former actress turned wellness influencer Davinia Taylor talks to Liz Parry about her top hacks for optimum health

biohacks that works well for me as it means I’m focused and productive during the day. I have a few of these keto coffees until I break my fast in the afternoon.

When I eat later in the day, I tend to have something like scrambled eggs with avocado and smoked salmon. If I want some extra protein, I’ll have some Greek yogurt. I avoid carbohydrates during the day, and only tend to have them in the evening because they make me feel very sleepy. We all eat together as a family in the evening – me, my partner Matthew and the kids. We will have vegetables at dinner time, or something like a shepherd’s pie or a spaghetti Bolognese.

Q How is your health at the moment?

Davinia: I’ve got more energy than ever now. I’m a healthy weight, my body fat percentage is great and my muscle density is great. I’m going to be 47 this year and I’m able to run a marathon, so I’m doing something right. By fuelling my brain in the right way, this stops me from craving carbohydrates, ultraprocessed food and takeaways. Don’t get me wrong, of course I slip up now and again, because life isn’t that easy. I might have a bit of pizza if I’m at a kids’ party, for example, but I don’t feel the need to eat the entire thing and then follow it up with a packet of biscuits. I’m free from that cycle of addictive behaviour. I ask myself, is this going to satisfy me or is it going to kick off another craving?

Q You recently set up your own wellness brand, WillPowders. Tell us a bit about that.

Davinia: In today’s society, junk food is everywhere. There are these hyper palatable, highly addictive foods that we’ve all been brought up on since the 1970s and 80s. They

are just a fundamental part of our existence in the 21st century in a Western country. Trying to avoid these foods is not a case of having willpower; it’s about having the right energy in your brain to feel full, satisfied and without any cravings for carbs. That’s where WillPowders comes in. We’ve developed a range of products for people who are struggling with bad eating habits, yoyo diets, brain fog, hormone imbalances, low energy and cravings. We want people to take control of their mental health and physical wellbeing and to feel amazing.

Q What exercise do you enjoy doing?

Davinia: I really enjoy going out running with the dogs. I’ve run a couple of marathons in the past. I find it’s really good for my mental health. If anyone is looking to get into running then my advice is to listen to music and run during the chorus then walk for the verse. That helps you to build up your distance. That’s how I got started and I would do that for three songs. Make sure you pick three songs that you love and that will really motivate you.

Q How do you relax?

Davinia: I will have a hot bath with Epsom salts for about 40 minutes or so, followed by a cold shower. This activates the parasympathetic nervous system, which is the body’s calming system. I do this just before going to bed and it really helps me to sleep deeply. I’m also a big advocate of just chilling out and watching telly. I love snuggling with the kids and watching stuff together. It’s my safe space.

To find out more about the WillPowders range, visit www.willpowders.com. Follow @willpowders and @daviniataylor on Instagram.

Davinia Taylor

“By fuelling my brain in the right way, this stops me from craving carbohydrates, ultra-processed food and takeaways.”

&A Your health

You asked: “I’ve recently switched to a vegan diet. What nutrients should I make sure I’m getting in my diet?”

NICOLA SAINTY ANSWERS: “While a well-planned vegan diet can be nutritionally rich, there are specific nutrients that may require attention.

Vitamin B12 supplementation is recommended by the Vegetarian Society for those avoiding animal products. It plays an important role in helping the body to make brain chemicals that support mood and brain function as well as contributing towards the reduction of tiredness and fatigue. To stay strong on a vegan diet, make sure to include iron and zinc from plant foods in your daily meals, such as legumes, seeds, oats, mushrooms, spinach and kale.

Calcium is abundant in plant-based foods, especially those of the green and leafy variety like broccoli and bok choy, not to mention the tiny nutrient powerhouses, poppy, sesame, and chia seeds.

Vitamin D, the sunshine vitamin, is vital in supporting muscle function, a healthy immune system, and aids in calcium absorption for strong bones and teeth, so it is important to make sure you are getting enough.

Omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation. While fatty fish is a readily available source, people following a vegan diet can obtain omega-3s from other sources such as algal oil, chia seeds and ground flaxseeds.

Protein is a vital macronutrient that plays a role in muscle development, immune function, and overall wellbeing. Some non-animal sources of protein can be found in legumes, quinoa, tofu and nuts and seeds, along with whole grains which contribute to your daily protein intake ”

n Nicola Sainty is a nutritional therapist, educator and Brand Ambassador for Revive Active. Visit reviveactive.com

You asked: “I’ve heard

that the key to improving my running is to go slower. How does this work?”

JON HOSKING ANSWERS: “There are a multitude of benefits to running slowly. First and foremost, it allows you to build strength and running resilience, but crucially without the added stress of higher intensities, which is going to help prevent injuries. Steady state, long runs at a slower pace will lead to a more efficient metabolism, fortifying your aerobic base, and teaching your body to remain closer to its default mode, which is crucial. The more you do this, the higher your aerobic threshold will be, meaning you are much less likely to come across soreness or fatigue while running, and after. It’s also best to intersperse slower aerobic training with your hard runs; in fact, the majority of your runs should be at a slower pace.

A great runner and someone looking for longevity will have to build this foundation. Think of it as coordinating where your energy consumption comes from, by taking more slow runs than fast. It also means that the runner’s high lasts longer. A top tip is to choose a great playlist with the perfect BPM, which will help you stick to that steady pace.”

n Jon Hosking is an instructor with Peloton. Visit www.onepeloton.co.uk to find out more

You asked: “I’m struggling to achieve my healthy eating and fitness goals. Do you have any tips for how I can stay motivated?”

CLAUDIA DUMOND ANSWERS: “Dopamine, often referred to as the ‘happy hormone,’ plays a pivotal role in our motivation and reward system. It’s the spark that ignites our desire to take action and experience the joy of accomplishment.

Picture this: You decide to make a positive change in your life – maybe it’s choosing a nourishing snack over a sugary treat. As you follow through with this action, your brain releases a surge of dopamine, creating a sense of pleasure and reward. In this moment, you feel good about your choice.

This cycle – action, dopamine release, evidence acknowledgment – creates a powerful momentum. Every time you repeat this process, you’re strengthening your innate motivation system. Here’s how to make it work for you.

Begin with tiny actions that align with your larger goals. Whether it’s opting for a brisk walk, choosing a nutritious snack, or practising a moment of mindfulness, these small steps pave the way for more significant changes. When you take that positive action, savour the joy it brings. As you feel that surge of happiness, pause to acknowledge the evidence you’ve created; celebrate your victories.

Repeat this cycle regularly, gradually incorporating more positive actions into your routine. Motivation is not a finite resource – it’s a wellspring within you waiting to be tapped. By harnessing the power of dopamine through mindful actions and evidence acknowledgment, you’re unlocking a sustainable and innate source of motivation.” n Claudia Dumond is a holistic health coach and founder of Minimondo. Visit www.weareminimondo.com

25 years of SUCCESS

Celebrating 25 years of AllicinMax®

This year marks the 25th anniversary of Allicin International, the home of the best-selling stabilised garlic supplement, AllicinMax®.

The business was established in August 1999 by Norman Bennett, who was working as an international water civil engineer in Rye, Sussex. Norman was inspired to set up the business after reading the book Garlic: The Powerful Panacea by Paul Simons. After learning about allicin, the key active component in garlic, he developed a method of stabilising the allicin to allow it to be put into a capsule form. This special process results in an odourless vegan supplement with a guaranteed level of allicin in every capsule.

Norman said: “I realised that the powder we made was a unique product and we decided to test the market. It became very popular after we published the results of our successful Colds and Flu Study which went global.”

Just one capsule a day

Most garlic supplements contain little or no allicin, so anyone looking for allicin as a supplement needs to ensure they are taking a stabilised form which will survive the rigours of the digestive tract. Taking one capsule a day for a week will give you approximately the same yield of allicin as you would get in 40 heads of fresh garlic.

Beginning with one product, AllicinMax®, the range now includes Lesterol®, plant sterols and stanols with allicin. Other key products include PrePro™, friendly bacteria and allicin; Alliderm® Gel, allicin in a gentle aloe vera base; and AllicinMax® Immune, allicin combined with beta glucan, zinc and vitamin C.

Sold in over 40 countries

AllicinMax® is now sold in over 40 countries throughout the world. The company is still based at the original offices in Rye, with seven members of staff. Norman says: “Our growth can be attributed to many things including the

studies and research we have carried out, the dedication of our team, the support of the retailers and the powerful effect of word of mouth.”

AllicinMax® is stocked in virtually every independent health food store in the UK. Consumers can call the office on 0345 241 0505 to find their nearest stockist or visit www.allimax.com

GLOW UP

Expert tips for boosting your skin’s natural radiance

Aglowing complexion is the holy grail that we’re all seeking, but sometimes our skin just looks lacklustre, blemished or tired. The good news is that achieving a natural glow is simpler than you think.

Establish a good cleansing routine

Following a good cleansing routine is crucial for helping your skin to glow.

Kim van Haaster, founder and CEO of clean beauty brand Bloomeffects (bloomeffects.com) recommends cleansing with just water in the morning. She explains: “In the morning, when you haven’t been exposed to external factors, a gentle water cleanse is sufficient. Over-cleansing can strip the skin of its natural oils, leading to dryness.” At night, however, Kim recommends a double cleanse. She says: “To effectively remove make-up, sunscreen and daily impurities, a two-step cleansing process is necessary. The first step melts away make-up, and the second thoroughly cleanses the skin, maintaining a healthy barrier function and balanced microbiome.”

Maintain a healthy diet

Try to eat a diet that’s rich in fruits, vegetables, lean proteins and healthy fats. Antioxidant-rich foods like berries,

leafy greens, and nuts can help to fight free radicals and promote skin health. Drink plenty of water throughout the day to keep your skin hydrated from the inside out. Hydration helps to maintain skin elasticity and flush out toxins.

Choose an appropriate moisturiser

“Appropriate moisturisation provides a smooth, hydrated surface for even application and a long-lasting dewy finish,” says Margaret Weeds, MD and founder of Organic Beauty brand Odylique (odylique. co.uk). “Naturally fragrant flower waters make superb hydrators and toners, reestablishing the skin’s acid mantle and doubling as a moisturiser for oily skin. They can also be lightly spritzed over skin and make-up during the day for added hydration. For dry and sensitive skin, a good moisturiser is an essential base for make-up to give a smooth, flawless finish. Apply just enough that will be fully absorbed within a few minutes and leave skin comfortable but non-greasy and follow with a light application of foundation for an all-day dewy finish.”

Manage stress

Chronic stress can negatively impact your skin by triggering inflammation and exacerbating certain skin conditions. Practise stress-reducing activities such

Achieve a radiant look with Oilganic’s best-selling, organic Brightening and Anti-Ageing Face Elixir. For a glowing boost and firm, smooth, flawless skin, it can be paired with the Ageless Beauty Organic Face Cream.

Tell me more! This winning combination will help you to achieve soft and supple skin, promoting an ageless beauty and a radiant looking complexion.

Available from? Good and Green Health Food Store in East Grinstead and Tunbridge Wells. Visit www.oilganic.co.uk

as meditation, yoga, or deep breathing exercises. Aim for seven to nine hours of quality sleep each night. During sleep, your body repairs and rejuvenates the skin, leading to a healthier complexion. Avoid overwhelming your skin

“Introduce one product at a time,” says Kim van Haaster. “Adding too many new products or actives at once can overwhelm the skin. Introducing products gradually allows you to assess their efficacy and prevents compromising the skin barrier with an excess of active ingredients.” Kim also recommends applying your skin products from thinnest to thickest. She explains:

“Water-based serums should be applied first, allowing them to penetrate the skin effectively. Oils and occlusive ingredients should then be applied last to seal in moisture and create a protective barrier.”

Protect your skin from the sun

Apply sunscreen with broad-spectrum protection every day, even on cloudy days. UV rays can damage your skin and lead to premature ageing.

Incorporate these tips into your daily routine, and over time, you should notice improvements in your skin’s appearance and overall health.

Is Stress tying you in Stress Knots? Knots?

If you are feeling irritable and snappy, with knots in your shoulders and tension stiffening your neck, bump up your magnesium and lose those knots.

Floradix Magnesium contains highly absorbable magnesium in a delicious herbal formula which could make the difference to your nerves - unlock the knots and survive the stress.

Contains no preservatives, colourings or artificial preservatives.

Magnesium

Magnesium contributes to normal: Muscle

Nerve functions

The Hertfordshire-based independent health store and therapy centre, Natural Health, has undergone a revamp in recent times, including redecoration and a new programme of events.

Owner Julie Goodwin is thrilled with how popular the educational events have been and says that they have helped to attract new customers to the store.

Julie said: “A recent talk on medicinal mushrooms was extremely popular, with over 100 people attending. We had some great feedback from that. We have a beginners’ yoga course starting soon, plus more nutritional talks. Our customers are very interested in all aspects of natural health and are keen to learn and gather information.”

Other popular events have included a skincare workshop where attendees learned about the Gua Sha technique, and also a

Natural Health, Hertford

The store is based at 4 Old Cross, Hertford, SG14 1RB.

Call them on 01992 55 01 01, email them on info@naturaltherapycentre.co.uk or visit naturaltherapycentre.co.uk

tasting session for vegan and gluten-free afternoon teas.

Julie has owned the Hertford store since 1997, and until last year she also owned a second store in Welwyn Garden City. The Welwyn store has now closed, enabling Julie to focus on her original shop.

She said: “There’s a real community feel in Hertford. We’ve known a lot of our customers for many, many years. Some of the mums who shop in the store now used to come in when they were children.”

New gift range

The shop sells a wide range of whole foods, supplements, personal care and cleaning products. Above the shop are therapy rooms, where around 20 practitioners offer a range of complementary therapies from acupuncture to reflexology. The therapy rooms have recently been redecorated as part of the revamp.

Another new introduction to the store is a range of spiritual gifts, including crystals, jewellery and yoga accessories, which are proving to be extremely popular. “The gifts

are bringing in a whole new generation of customers,” said Julie.

Whole foods interest

Julie’s staff members have a huge range of product knowledge and receive continuous professional development training in natural healthcare. She says: “Our staff are always on hand to offer advice. The main health issues we are asked about are things like stress, anxiety, digestive issues, blood sugar control and menopause.”

Julie and her team are finding that a lot of customers are now using the ZOE personalised nutrition app to find the right foods for their health needs. As a result, there has been an increased interest in whole foods, with nuts and seeds, glutenfree flours and psyllium husk proving to be particularly popular.

The new elements and programme of events are working well for the team at Natural Health, Hertford, and Julie is keen to keep things fresh and interesting for her customers. “We’re tapping into a different market and trying out new things,” she says. “We’re constantly learning and adapting.”

Liz Parry catches up with Julie Goodwin, owner of Natural Health, Hertford, an independent health food store, community and therapy centre, based in Hertfordshire

Liver cleanse

The winter months often include overindulgence of alcohol and fattier foods, both of which can put extra pressure on your liver.

Herbetom liver formula contains a unique combination of herbal extracts known to maintain healthy liver and digestive functions.

The liquid formula is both tasty and easily absorbed by the body.

Better breating

Winter coughs and colds can leave your nasal and sinus passages clogged with mucus and other nasties for months. Better breathing increases energy levels while improving the quality of sleep. And using an Otosan Nasal Wash Kit helps flush out nasal debris and includes hyaluronic acid, which aids repair of the delicate mucus membranes.

SPRING CLEAN YOUR HEALTH

As we emerge from the dark winter months, why not give your wellbeing a spring clean with these natural health essentials?

Gut cleanse

Toxins and pathogen build-up in the gut can leave you feeling bloated and lethargic and can lead to IBS symptoms.

Silicea gastrointestinal gel is the original natural silica gel, which bonds with toxins like a sponge, removing them from the digestive system to ease bloating and gas and soothe IBS symptoms.

It’s a must have for any medicine cabinet!

Natural energy

Strath herbal supplements contain a unique friendly yeast which has been subject to numerous clinical studies with remarkable results. Benefits include improved cognitive function, increased energy levels and the strengthening of the body’s immune response to infection. It works so well as it dramatically increases the absorption of nutrients from the food you eat.

Protect your BRAIN

Natural health tips to protect your brain and reduce dementia risk

Maintaining a healthy brain is crucial for overall wellbeing. Here are some simple ways to keep your little grey cells in good working order.

Look after your gut

“A healthy gut is a healthy brain,” says Patrick Holford, author of Upgrade Your Brain: Unlock Your Life’s Full Potential (published by HarperCollins on 25 April). “The best food for your gut is high in soluble fibres, which are in whole oats and also chia seeds. I add chia to my porridge and eat ‘rough’ oat cakes high in fibre. Then, all whole foods from beans and lentils to nuts and vegetables are gut friendly. Also fully fermented unsweetened yogurt.”

Try some adaptogens

“Adaptogens, herbs and mushrooms that improve our bodies’ ability to cope with stress, are ideally placed to help with brain health and cognitive function,” says Schia Mitchell Sinclair, Chief Herbalist at The Herbtender (www.the-herbtender.com).

“We all know that stress affects the brain, but did you know that chronic stress accelerates the rate of brain ageing? And consistently high levels of stress hormones can affect brain function, even on a short-term basis, by inhibiting ongoing neurogenesis and reducing the brain’s ability to function at high levels. Adaptogens such as lion’s mane, holy basil, ginseng, rhodiola and ashwagandha can reduce cortisol levels and improve your ability to deal with stress, improving the longer-term

outlook for the health of your mind.

Adaptogens also improve mitochondrial function, crucial for brain health, as the brain needs large amounts of energy to function well. Many adaptogens have antioxidant properties, an interesting feature given that increased levels of oxidation in the brain have been associated with decreases in neurological function.”

Follow a whole foods diet

Patrick Holford recommends following a whole foods diet that is rich in antiageing antioxidants and polyphenols. He explains: “This means lots of fresh, preferably organic, vegetables, herbs, spices and also whole fruit, especially berries. I aim to eat berries most days, or an organic apple, and have a shot of ginger. I also use cinnamon, turmeric, cumin, chill and oregano every day in one dish or another.”

Patrick also recommends eating a low Glycaemic Load (GL) diet. This means avoiding sugar and refined (white) carbs.

Get your hearing checked

“Extensive research highlights a compelling link between untreated hearing loss and an increased risk of dementia,” says Paul Harrison, audiologist and founder of Hearing Aid UK (www.hearingaiduk.org). “Addressing hearing loss through solutions like hearing aids is a great intervention for reducing cognitive risks. Early detection and professional guidance not only enhance communication but may also act as a protective buffer against cognitive decline.  Social isolation due to hearing loss can also intensify cognitive challenges, potentially contributing to the onset of dementia. Regular hearing check-ups, timely interventions with hearing aids, and lifestyle factors such as cognitive exercises and a balanced diet are great strategies to support both auditory and cognitive health. Recognising and prioritising the links between hearing health and cognitive function not only enriches quality of life but is also a crucial step toward reducing the burden of dementia on ageing populations.”

Increase your healthy fat intake

Patrick Holford recommends eating foods that contain omega-3, phospholipids and vitamin D, for a healthy brain boost. If you eat seafood, aim to eat oily fish three times a week. Use the acronym SMASH as a guideline, which stands for salmon, mackerel, anchovies, sardines and herrings. Also, Patrick recommends supplementing your diet with omega-3 fish oils to achieve an optimal intake for your brain. Phospholipids are abundant in eggs and seafood, so be sure to include some eggs in your weekly diet.

Consider a supplement

“High levels of homocysteine have been linked with neurodegenerative diseases, such as dementia,” says Will Jordan, nutrition advisor at Viridian Nutrition (viridian-nutrition.com). “This risk is increased with low levels or deficiency of B6, B12, and/or folate. Research published in 2023 by Lu et al., found that adults with elevated homocysteine who supplemented with folate, vitamin B6, vitamin B12, and betaine over a 12-week period experienced significantly reduced levels of homocysteine. Good sources of B vitamins are mostly found in animal products, but some plant-based foods such as beans and lentils contain B6 and folate. Vitamin B12 is not naturally occurring in plant-based foods so if you follow a vegan or vegetarian diet, it will be difficult to get sufficient amounts without supplementation.

Medium Chain Triglyceride (MCT) oil can help to support cognitive health by supplying the brain with ketones, a secondary source of energy for the brain. Some cognitive conditions are linked to the inability of the brain to efficiently use glucose as an energy source. Ketones from MCTs can be used for energy in the brain which may help support these conditions as it provides the brain with more fuel to function. MCTs naturally occur in coconuts but can be taken as a supplement. When it’s not possible to get enough nutrients from our diets to support homocysteine levels, opting for a supplement designed to support and lower homocysteine in the body can be a good option. Look for a formulation containing folate, vitamins B6 and B12.”

Nurturing nourishment

Top tips for parents on cultivating healthy eating habits in children

Encouraging fussy kids to eat healthy food can be a bit of a challenge for parents. Never fear though – our natural health experts are here with their top tips to make dinner time more enjoyable for everyone.

Create a relaxed mealtime environment

“With three children at home, I know just how difficult it can be to get your kids to eat a balanced diet,” says Melissa Snover, the owner of personalised nutrition company Nourished (getnourished.com). “Children can be particularly sensitive when it comes to pressure around what they’re eating, so making mealtimes a judgement-free zone, where children feel free to try foods and express their opinions, can mean they feel more confident to explore foods they may not like.”

Get creative with vegetables

Hiding vegetables and blending them into dishes such as pasta sauces is a crafty way to encourage children to eat more vegetables. “Carrot and red peppers can be easily blended with a tomato-based pasta sauce without altering the flavour too much,” says Caroline Mason, a registered nutritional therapist, CEO and founder

of Baldo and Mason (baldoandmason. com) “It allows them to get those extra nutrients in one dish.” Caroline also suggests adding green vegetables such as broccoli or spinach to a pesto sauce and serving with pasta. She says: “Again it boosts their vegetable intake and nutrients, making it a healthier dish than a classic basil-based pesto.”

Make healthy food fun!

Encouraging children to get involved in cooking and preparing foods can help to make healthy eating more fun. “Children are more likely to try a food that they have helped to prepare,” says Paula Hallam, registered children’s dietitian at Plant Based Health Professionals (plantbasedhealthprofessionals.com) and author of Plant Powered Little People. “Aim to give children ‘jobs’ when preparing food such as stirring sauces,

peeling fruits, washing vegetables, chopping foods or tearing lettuce leaves.” Why not take this a step further and get your child involved in helping to grow their own food? “Plant a fruit and veggie garden together or grow some herbs in pots,” suggests Paula. “Courgettes, tomatoes and strawberries are some of the easiest crops to grow.”

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Add vegetables to everything!

ProVen Probiotics’ nutritionist, Adrienne Benjamin, (provenprobiotics.co) recommends adding vegetables to everything: “chopped leeks in pies, finely chopped courgette in pasta sauces, three different colour peppers in fajita meat, grated carrot in burgers, peppers and tomatoes on pizzas, sweet potato fishcakes,” she says. Adrienne also suggests making your own ‘vegetable’ tomato sauce as a base for pizzas, pasta and other sauces. “It can be made in large batches with any and all vegetables you have available and a jar of passata and stored in the fridge or freezer,” she says.

Make healthy desserts and snacks

Adrienne Benjamin recommends stewing apples, pears, peaches and other fruit to use in crumbles, pies and as toppings and side servings. She also suggests adding berries to breakfast dishes such as homemade protein flapjacks, fruit and nut muffins or granola, porridge with added ground flaxseed and pureed/stewed fruits. Adrienne says: “Bake ‘healthy’ cakes and cookies – fruit crumbles, carrot cake, beetroot brownies, banana pancakes. Use fresh fruit to make ice lollies or ice cream – and add probiotics to them.”

Introduce new, nutritious foods alongside familiar ones

“One of the best ways to introduce new foods is to ease them in alongside foods they’re already familiar with and love,” says Melissa. “You can gradually adjust the ratio of new and old food to ensure a variety of healthy choices are eaten alongside old favourites that might not be as nutritious!”

Whip up smoothies and juices

“Daily smoothies are a delicious way to up kids’ fruit consumption,” says Caroline, “but try taking it one step further and hiding spinach and cucumbers in there too. They can work as a perfect blend with berry or banana smoothies.” Caroline suggests adding in childfriendly green powders as another way of boosting the nutrient content. Another of her top tips is to make green juices more appealing to kids’ tastes by adding pineapple to a blend of green vegetables. “This will totally disguise the flavour and sweeten the taste, making it far more palatable for children,” she says.

Start as you mean to go on

“Healthy eating habits are formed from a young age,” says Paula. “So start offering a variety of healthy and colourful foods from the very beginning of your baby’s food journey when introducing solids. Children learn by copying others, so try to eat together as a family as often as you can and role model eating a variety of healthy foods with your children.”

Try ‘build your own’ meals

“Build your own meals such as pizzas, wraps, stuffed pittas, burritos or tacos are a great way for children to learn about a variety of foods and build their confidence around trying new foods in a low pressured way,” says Paula.

Make use of colour

Presenting healthy foods in creative and fun ways can be beneficial. Use cookie cutters to make fun shapes out of fruits and vegetables or arrange them into colourful patterns on the plate. Use brightly coloured plates, arrange food creatively, and try to make the dining experience more fun and enjoyable.

Celebrate small victories

“It can sometimes take repeated exposure for a child to warm up to a new taste or texture,” says Melissa. “Be patient as your child begins to explore new foods and as their taste preferences evolve over time. Celebrating the small wins offers positive reinforcement and is going to encourage your child to try more new foods in the future.”

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good gut GUIDE THE

Naturopathic medical doctor, Dr Mark Stengler, outlines his natural approach to gut health

When I am helping patients to heal, especially from chronic disease, I make sure that gut health is a priority for other parts of the body to heal. Gut health should always be on the mind of both the health practitioner and the patient, when creating an environment of healing.

The good news is that the right diet changes can quickly provide the environment for gut healing. I have seen the gut heal in thousands of patients. According to GutPathogens, “A slight change in the diet can quickly change the gut flora, which in turn can affect the physical and mental wellbeing of a person.” How quick, you ask? Research has shown changes in the microbiota within 48 hours of diet alteration.

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Gut-healing foods

I recommend consuming a diet of foods in their natural state. The more you eat whole foods and restrict processed foods, the better the nutritional composition for gut health. This means eating out less, especially in fast-food restaurants.

In many studies, the Mediterranean diet showed tremendous health benefits for the cardiovascular system, immune system, and brain, as well as reductions in obesity and type 2 diabetes, cancer, inflammation, Alzheimer’s disease, depression, onset of Crohn’s disease, and mortality. Research has revealed that the Mediterranean diet promotes healthy gut microbiota that has a protective effect against type 2 diabetes. One study reviewed 82 healthy people whose BMI classified them as “overweight” or “obese,” and who consumed a low intake of fruit and vegetables and led a sedentary lifestyle. It found that when 43 of the participants switched to a Mediterranean diet for eight weeks, markers of microbiome health improved. The researchers in the study noted that the Mediterranean diet “dynamically modulates the intestinal microbiome composition and that the microbiome variations are proportional to the increase in MD adherence rates.”

Researchers conducted a one-year study of more than 600 older people and measured the effects of the Mediterranean diet on the microbiome and other markers. The results of the study found that the Mediterranean diet modulated the gut microbiota in a way that reduced the risk of frailty, improved cognitive function, and reduced inflammation (as measured by inflammation markers like C-reactive protein). I use this diet with many patients because it’s a fantastic choice for a lot of people (although everyone is genetically unique and needs to find which diet works best for them).

Prebiotic foods

You can radically improve your gut health by consuming foods that feed your gut microbiota. Prebiotics refer to nondigestible compounds (mainly nondigestible carbohydrates) metabolized by microorganisms in the gut. Prebiotic foods provide nutrition (energy) for the growth of friendly bacteria in the gut.

The health of your gut microbiota depends on the prebiotic foods that you consume. There are a number of different prebiotic foods which include:

• agave

• artichoke

• asparagus

• banana

• barley

• beans

• beet

• chicory

• cocoa-derived flavanols

• honey

• Jerusalem artichoke

• microalgae

• milk (human and cow’s milk)

• onion

• peas

• root vegetables

• rye

• seaweeds

• tomato

• whole grain wheat

Functions of prebiotics

• Stimulate the growth and reproduction of only useful microflora

• Improve the work of the digestive system

• Maintain an optimal pH in the intestine

• Stimulate peristalsis

• Suppress the reproduction in the intestines of pathogenic bacteria

• Reduce the formation of gases

• Remove excess mucus from the walls of the small intestine

Probiotic foods

The National Institute of Health division known as the National Center for Complementary and Integrative Health defines probiotics as “live microorganisms that are intended to have health benefits when consumed or applied to the body.” The International Scientific Association for Probiotics and Prebiotics notes that probiotic health benefits go beyond the digestive tract, including oral (mouth and throat), liver, skin, vaginal, and urinary health.

Examples of probiotic-rich foods include:

• kefir

• kimchi

• kombucha

• kvass

• miso

• natto

• sauerkraut

• soft cheeses

• sour pickles

• tempeh

• yogurt

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Your Health

Continued from page 28

There are several ways that probiotics confer beneficial effects in the gastrointestinal tract. The NIH Office of Dietary Supplements outlines the following gut-healing mechanisms of probiotics:

• They inhibit the growth of pathogenic microorganisms in the gastrointestinal tract

• They support production of bioactive metabolites (e.g., short-chain fatty acids) and reduction of luminal pH in the colon

• They are involved in vitamin synthesis

• They support gut barrier reinforcement

• They are involved in bile salt metabolism

• They improve enzymatic activity

• They support toxin neutralization

Probiotics are measured in what is known as colony-forming units (CFUs). CFU refers to the viable number of cells. Most probiotic supplements contain at least one billion or more CFUs per serving. Depending on the patient and their health situation, I normally use human-studied strains of probiotics in the range of 5 billion to 100 billion CFUs per serving.

Fermented foods

Fermented foods have a long history – their original use was to extend preservation to prevent spoilage. The most common examples are yogurt and cheese. Other common fermented foods include kefir, kombucha, sauerkraut, tempeh, natto, miso, kimchi, wine, beer, cider, and sourdough bread.

The consumption of fermented foods has a modulating or balancing effect on the gut microbiome. Fermented foods themselves contain a large and diverse microbiome. Several studies have been conducted that demonstrate a healthier microbiome diversity in people who consume fermented foods as compared to people who do not. Many but not all of these studies were done with fermented dairy products. I recommend consuming two or more of the fermented food products listed (with the exception of alcohol) on a regular basis. If you are dairy-sensitive, there are numerous non-dairy fermented products available on the market.

Fantastic fibre

Fibre provides the substrate for good bacteria to thrive. There are two types of fibre – soluble and insoluble – and a healthy diet will include both. Soluble fibre dissolves in water while insoluble does not. Examples of soluble fibre include apples (apple skin), barley, carrots, citrus fruits, oats, beans, and psyllium. When soluble fibre is combined with water, it creates a gel that can improve digestion and bind and reduce cholesterol and blood sugar levels. Insoluble fibre bulks the stool and helps promote regularity. It also binds toxins for excretion from the stool. Examples include wheat, beans, cauliflower, and many vegetables, such as leafy greens. Most plants have a combination of the two types of fibre but vary in their amounts.

Adapted from The Holistic Guide to Gut Health: Discover the TruthAboutLeaky Gut,BalancingYour Microbiome and RestoringWhole-Body Health by Dr Mark Stengler (£15.99, Hay House).

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Our tester tried out a session of colonic hydrotherapy. Here is how she got on

I’ve had issues with bloating and constipation for a few years now, on and off. So when I was offered the opportunity to test out colonic hydrotherapy, I was keen to see if it would make a difference to my gut issues.

My treatment was with Natalie Earl, a practitioner who is registered with the Association of Registered Colon Hydrotherapists. Before my visit, Natalie sent me a detailed questionnaire asking about my diet, regular medication, medical history and any health issues. When I arrived at the clinic, Natalie was very friendly and professional as she explained everything that would happen during the treatment.

Natalie explained that colon hydrotherapy involves gently introducing filtered water into the bowel, to cleanse the whole length of the large intestine. This is done by inserting a small tube called a speculum into the rectum. The water is flushed in and then emptied, in a

continual process, which is monitored by the therapist. In Natalie’s case, she uses a gravity-fed method, although some therapists use machines. The process lasted about 45 minutes and it’s hard to describe the feeling, but I’d say it was like a sensation of pressure in my abdomen rather than discomfort.

Natalie chatted to me throughout the treatment and explained what she was seeing coming out of the tube – which was a surreal experience! There was a lot of gas, and eventually quite a lot of faecal matter which had built up. She explained that this was probably the reason for me feeling so bloated and gassy. The waste was drained away through a closed system and I was covered with a sheet the whole time, which helped to spare my blushes. Afterwards, I felt a lot lighter and my stomach was noticeably flatter. I felt lightheaded for a while and had to take it easy for the rest of the day. Natalie gave me a list of aftercare tips to follow, such

as drinking peppermint tea, and avoiding alcohol, heavy meals and processed foods. All in all, I was really pleased with the treatment and I feel that it’s kickstarted me to want to look after my gut more.

For more information on colonic hydrotherapy, visit colonic-association. org. To book a treatment with Natalie at her clinic in Colchester, visit www.colchesterclinic.co.uk

Strong bones and muscles

for life

Well-functioning muscles and bones are essential for an active life. Regular exercise is great for staying strong and mobile but there is also a natural compound that can help you along the way, says Bjørn Madsen

If you are young, strong, fully mobile and able to jump right out of bed in the morning, you probably don’t think much about your bones, joints and muscles. However, once you reach a certain age and start feeling your muscles losing their power, or your knees beginning to ache, you realise that you can’t take things for granted. A well-functioning and healthy musculoskeletal system is crucial for staying active throughout life. You can do a lot to maintain bone health and muscle function by exercising regularly and using your body. But did you know that a certain nutritional supplement can actually help you quite a lot?

A key nutrient for muscle function

One of the heavily underestimated yet extremely important nutrients in this connection is magnesium. This mineral is involved in well over 300 different enzyme processes in your body, several of which are directly or indirectly linked to your bones and muscles. One of its countless key functions is to make sure that the calcium in our blood reaches the cells that need it, whilst keeping it out of the cells that don’t need it. You can compare magnesium to a door bolt that opens or shuts, depending on the type

of cell. We need most of our calcium in our bone tissue (and teeth) where it adds strength, so magnesium ensures that as much calcium as possible gets into the cells in our bone tissue.

Used to prevent muscle cramps

With muscle cells, it’s the exact opposite. Muscle cells (and cells in other soft tissues like tendons, blood vessels, etc.) only need tiny amounts of calcium to function. Therefore, magnesium will only allow a small amount of calcium to enter these cells. If a muscle cell is flooded with calcium because there is too little magnesium in the body to handle the calcium distribution, the cells cannot function properly.

For example, if one of your calf muscles suddenly contracts and you feel a sharp pain, it can be a sign that you lack magnesium. Many athletes use magnesium supplements to prevent these unpleasant muscle spasms. Supplements are a good idea Magnesium is found in a variety of foods such as leafy greens, nuts, dark chocolate and other things. Still, it can be useful to take a supplement to ensure that you are getting enough to cover your body’s needs. After all, we lose a lot of magnesium in connection with heavy consumption of coffee and alcohol, physical and mental stress, and excessive sweating. Therefore, the diet may not always be able to cover your magnesium requirements.

Bjørn Madsen is a Danish-American health and science writer with a keen interest in micronutrients, disease prevention and lifestyle management. He writes articles, news bulletins and health notes for various magazines and websites.

MAKE MORE TIME FOR SELF-CARE

Petra Velzeboer explains how to make self-care and wellbeing a habit in order to prevent stress

Self-care is not a one-size-fits-all. This might seem easy to understand on the surface; however, so many of us are following hacks, influencers and other social cues, forgetting to really check in with our body and experiment with what we need to boost our wellbeing.

When our self-care habits are aligned with our needs and the phase of life we’re in, we are more likely to create consistent habits that create lasting change. The first habit to think about is one of reflection. This means creating the space and time to think about what your body and mind need to thrive, and preventing toxic stress while utilising healthy stress to help achieve your goals, whether they be work-related or personal.

Take time to reflect

We all need stress in our lives. Having some pressure allows us to reach our potential and be our best selves. So reflection is about mapping out what kind of stress you’re facing, what phase of life you’re in and experimenting with the many tools out there to see what works for you.

It’s about learning to think for yourself in a world of distraction, remembering that self-care isn’t just about bubble baths –it’s also about radical honesty (with self and others). It’s about having difficult conversations and taking brave steps to live life in a way that is aligned with your values rather than draining you of energy.

Make a choice

What do I mean by your phase of life? Well, when I had young kids and was studying and working, I didn’t have space for long spa days, meditation, or gym time. Instead, I made a choice to invest in myself by investing in my education so I could role model a different way of life for my children. I had shorter habits to boost self-care, such as my three-minute meditation, writing down three things I was grateful for and trying to move my body during the day.

Managing stress is not just about doing more of something. Sometimes it’s about taking something away, such as a project, toxic people, a relationship or time spent scrolling mindlessly. And sometimes it’s about shifting our perspective or mindset to remove overwhelm and break down a project in a way that is more manageable.

My self-care routines evolved over time. However, the one thing that has always been there in some form or other has been reflection. Whether journaling, walking and daydreaming or talking to trusted friends, I’ve tried to take a few minutes away from action mode to ask myself some key questions, such as:

• Is what I’m doing still working?

• What’s my body and mind telling me I need now?

• What’s in my control in my current situation?

As Viktor Frankl says in his worldrenowned book, Man’s Search for Meaning: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

What will your response be to the world you’re in and the stressors around you?

Petra Velzeboer is a psychotherapist, executive coach and author of Begin WithYou:Investinyour wellbeing&satisfaction at work.

BURSTING WITH JOY!

Try these satisfying and comforting plant-based recipes from wellness guru Radhi Devlukia-Shetty, author of new book JoyFull

ICED MATCHA TAHINI LATTE

Radhi says: “I like reaching for this rich, creamy coffee alternative mid-morning or afternoon, or whenever I want a gentle boost. (Although not first thing in the morning – I like to give my natural energy the opportunity to kick in first.) Matcha is a lovely tool for energy because while it delivers caffeine, it doesn’t give me the jitters the way coffee does. So this latte supports a serene, focused mind. It’s sweet from the maple syrup, which is complemented by the nutty tahini – a toasted sesame seed paste that is rich in healthy, brain-boosting fats.”

MAKES: 1 LATTE TOTAL TIME: 5 MINUTES

INGREDIENTS

• 2 tablespoons boiling water

2 teaspoons matcha powder

• 480ml plain unsweetened oat milk

• 2 tablespoons tahini

1 tablespoon maple syrup, plus more as needed

¼ teaspoon ground cinnamon

• ¼ teaspoon vanilla extract

• Ice, for serving (optional)

METHOD

1. In a small bowl, whisk together the hot water and matcha powder until smooth.

2. In a high-powered blender, combine the matcha mixture, oat milk, tahini, maple syrup, cinnamon and vanilla and blend until smooth. Add more maple syrup to taste, if you like. Serve over ice, if desired.

SWEET POTATO, CAULIFLOWER, GREEN BEAN AND CASHEW CURRY

Radhi says: “The greens combined with the richness of sweet potato, cauliflower, coconut milk and cashews plus all the spices are deeply delicious and nourishing. And then there’s the lemongrass-like fresh curry leaves, which are not only aromatic and flavourful but also antimicrobial (by removing any unwanted interlopers from your gut) and blood purifying (by helping the liver and kidneys remove toxins from the body). Just be sure to chew them to get all their benefits.”

SERVES: 4

TOTAL TIME: 40 MINUTES

INGREDIENTS

• 1 tablespoon extra-virgin olive oil

• 1 teaspoon cumin seeds

• ½ teaspoon brown or black mustard seeds

15 fresh or dried curry leaves

1 teaspoon grated fresh ginger

½ teaspoon minced hot Indian or Thai green chilli

• ½ tablespoon ground CCF masala (see below)

• 1 teaspoon sea salt

• 1 teaspoon garam masala or additional ground CCF masala

• ¼ teaspoon ground turmeric

• ⅛ teaspoon asafoetida

3 medium sweet potatoes, cut into 2.5-cm cubes

¼ medium head of cauliflower, cut into florets

30g cashews

• 225g French or regular green beans, cut into thirds

• 240ml tinned full-fat coconut milk

• ½ tablespoon cornflour, potato starch or tapioca starch (optional)

• Chopped fresh coriander leaves, for serving

FOR THE GROUND CCF MASALA

• 1 teaspoon coriander seeds

• 1 teaspoon cumin seeds

1 teaspoon fennel seeds

METHOD

1. To make the ground CCF masala, grind the coriander seeds, cumin seeds, and fennel seeds to a fine powder. Store in an airtight container at room temperature for up to 1 month.

2. In a large saucepan, heat the oil over medium heat. Add the cumin seeds and mustard seeds and cook until they pop, about 1 minute.

3. Add the curry leaves, ginger and green chilli and cook, stirring, for just about 10 seconds to release the oils and aromas from the spices. Stir in the CCF masala, salt, garam masala, turmeric and asafoetida and cook until just combined and aromatic, about 30 seconds.

4. Add the sweet potato, cauliflower, cashews and 120ml water and bring to a simmer. Cover, reduce the heat to medium-low and simmer, stirring frequently, until the sweet potato just begins to soften, 3–5 minutes.

5. Add the green beans, cover and cook until all the vegetables are tender, about 2 minutes longer. If the mixture looks too dry, add a few splashes of water.

6. Stir in the coconut milk and simmer, uncovered, until the flavours have come together and the sweet potatoes are tender, 10–12 minutes.

7. For a thicker sauce, whisk together the cornflour and 1 tablespoon water until smooth. Stir the mixture into the curry and cook, stirring, until the curry has thickened, 2–4 minutes.

8. Divide the curry among bowls and top with coriander. Leftovers can be stored in a sealed container in the refrigerator for up to 3 days.

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BUTTERNUT, BEAN AND SUNDRIED TOMATO DIP

Radhi says: “Roasted butternut squash is already perfectly creamy, but I wanted to see what would happen if I gave it even more body with puréed butter beans, cheesy richness from nutritional yeast, plus the salty kick of sun-dried tomatoes. The result is a spread that lives somewhere between sweet and savoury and is perfectly suitable for dolloping over a variety of dishes.”

MAKES: ABOUT 700G TOTAL TIME: 5 MINUTES

INGREDIENTS

1 medium butternut squash, halved and seeds scooped out 225g cooked or tinned butter beans (rinsed and drained if tinned)

10 oil-packed sun-dried tomatoes

• 1 tablespoon nutritional yeast

• 1 tablespoon extra-virgin olive oil, plus more for roasting the squash

1 tablespoon chilli oil (or more olive oil)

1 teaspoon English or Dijon mustard

• 1 teaspoon sea salt, plus more to taste ⅛ teaspoon asafoetida

• Chilli oil, chopped fresh parsley, chopped toasted walnuts, for garnish (optional)

METHOD

1. Preheat the oven to 200°C/180°C fan/Gas

6. Line a baking tray with parchment paper. Lay the squash cut side up on the baking tray, lightly brush the tops with olive oil and season with salt. Roast until very tender, 45–55 minutes.

2. Allow the squash to cool slightly, then scoop out about 130g of the flesh. The remainder can be saved for another use.

3. In a high-powered blender, combine the cooked squash, butter beans, 60ml water, the sun-dried tomatoes, nutritional yeast, olive oil, chilli oil, mustard, salt and asafoetida and blend until smooth.

4. If serving as a dip, transfer the purée to a serving bowl and garnish as desired with chilli oil, parsley and walnuts. Otherwise, spread, smear and spoon as you please.

Extracted from JoyFull by Radhi Devlukia-Shetty (Thorsons, £22 Hardback).

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