Your Healthy Living August-September 2023

YOUR HEALTH

4 Health News: All the latest news and research from the world of natural health and wellbeing

10 Celebrity Health: TV and radio presenter Lisa Snowdon talks about her own experience of the menopause and offers some natural tips and advice

14 Your Health: Health tips for back-to-school success

32 Your Health: Natural health tips for common urological health conditions

YOURS FOR FREE

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

YOUR HEALTHY LIVING AWARDS

21 Get voting: Your chance to vote in the Your Healthy Living awards 2024

YOUR FOOD

36 Your Food: Expert advice on how to bake real sourdough bread, from the Real Bread Campaign

YOUR EXPERTS

28 Health Q&A: Our experts answer your questions on weight loss, IBS and iron absorption

30 Your In Store Advisor: Independent health store advice on sleep from Good & Green in East Grinstead

This issue we’re delighted to present part two of our Your Healthy Living awards, where you, our readers, can vote for your favourite health and wellbeing products across various categories. The categories this issue cover a range of themes from gut health and stress to heart health and beauty. If you haven’t voted yet, don’t delay, because one lucky reader who takes part in the voting will win a spa break for two at Ramside Hall Hotel, Golf and Spa near Durham!

Elsewhere this issue, our celebrity feature is with TV presenter Lisa Snowdown, who gives us an insight into her experience with the menopause and offers some top advice. Our other features include health tips for children returning to school, urological health, plus some delicious recipes for Sourdough September.

Our featured health store this month is Good & Green in East Grinstead, and they have some great insight into natural ways to get a better night’s sleep. It’s a problem that many of us struggle with, so I hope you find their advice helpful.

Wishing you good health,

Image of Lisa Snowdon © Matt Hollyoak

Taking a daily multivitamin could help to slow down age-related memory decline, according to the results of a new study.

More than 3,500 adults over the age of 60 were randomly assigned to take a daily multivitamin supplement or placebo for three years. At the end of each year, the participants performed a series of assessments designed to test memory

Multivitamins could help to slow memory decline

function of the hippocampus, an area of the brain that is affected by normal ageing. By the end of the first year, memory improved for people taking a daily multivitamin, compared with those taking a placebo.

The researchers, from Columbia University and Brigham and Women’s Hospital/ Harvard, estimate the improvement, which was sustained over the three-year study period, was equivalent to about three years of age-related memory decline. The effect

Organic September celebrates 15th anniversary

This year marks the 15th anniversary of Organic September, the month-long campaign dedicated to raising awareness of the benefits of organic food and products. This year’s campaign message is “organic is climate action”. It will highlight how choosing organic can help to support a more sustainable future in the face of the climate and nature crisis.

Soil Association Certification Senior Marketing Manager

Niamh Noone said: “By choosing organic you have a chance to help change our food system for the better! Over 300 independent quality food retailers and the supermarkets will be participating with promotions, in store tastings and lots of events planned.” Why not support the campaign by making one small swap to organic next time you shop?

was more pronounced in participants with underlying cardiovascular disease.

“Cognitive ageing is a top health concern for older adults, and this study suggests that there may be a simple, inexpensive way to help older adults slow down memory decline,” said study leader Adam M. Brickman, PhD, professor of neuropsychology at Columbia University Vagelos College of Physicians and Surgeons. The study was published in the American Journal of Clinical Nutrition.

Did you know?

Kiwi fruits are packed with vitamins and nutrients. In fact, one piece of fruit contains 100 per cent of your daily vitamin C needs. That’s a great boost of energy for the start of the day!

Source: Zespri SunGold Kiwifruit (@zespri_kiwi_UK)

MULTI STRAIN

High-strength live bacteria

ProVen Probiotics Adult Acidophilus & Bifidus – 25 Billion is a high-strength friendly bacteria supplement for everyday use for adults aged 16+. Each capsule contains 12.5 billion friendly bacteria along with key nutrients to provide additional support for digestion (calcium) and immunity (vitamins C and D, zinc and selenium). Four lucky readers will each win a box worth £17.95.

DRAW CODE: YHL-PROVEN-0823

GUT SUPPORT

Win a sleep bundle!

Over half of us struggle to sleep in the summer. But did you know that good gut health could support sleep and vice versa? Get your sleep back on track with Yakult and win a copy of TheArtofSleepingby Rob Hobson, plus a sleep journal, eye mask, ear plugs and Yakult Plus, worth £45.

DRAW CODE: YHL-YAKULT-0823

WIN!

FREE PRIZE DRAWS

Feel better!

Bee calm supplement blends eight natural ingredients shown to help ease anxiety, stress, agitation and low moods. Formulated by nutritionists, this therapeutic blend contains no fillers, synthetic ingredients or excipients – just highest quality nutrients. Effects are usually felt after the first dose. Capsule contents may be added to smoothies and food if desired. Two winners will receive two boxes worth £28. DRAW CODE: YHL-BEE-0823

BLOOD SUGAR MAINTENANCE

PROTEIN FORMULA

A natural menopause bundle

Stop perimenopause and menopause symptoms in their tracks with Simone Thomas Wellness’ Pause The Meno protein formula. One lucky reader will win a month’s supply of this great-tasting formula plus a shaker, a menopause booklet and a signed copy of Simone’s number one bestselling book, HealthyHairHappyBody . This prize is worth £225.

DRAW CODE: YHL-MENOPAUSE-0823

A synergistic complex

The only organic chromium yeast for blood sugar control in the EU, Bio-Chromium has a chromium yeast formula, found to be 10 times better absorbed than any other chromium supplement. Be in with a chance to win a highly absorbed chromium for proper blood sugar maintenance. Four lucky winners will receive Bio-Chromium and Bio-Fibre, a synergistic way for blood sugar maintenance and digestive health, worth £21.90.

DRAW CODE: YHL-PHARMANORD-0823

Fewer meals may help to prevent type 2 diabetes

New research from the University of Georgia has found that a form of fasting may reduce the chances of developing type 2 diabetes and obesity. Timerestricted eating involves having fewer but regular meals, cutting out late-night snacks and not eating for 12 to 14 hours (often overnight). After a comprehensive review of published, peer-reviewed studies, the researchers found a connection between number of meals and obesity and type 2 diabetes.

“What we’ve been taught for many decades is that we should eat three meals a day plus snacking in between,” said Krzysztof Czaja, an associate

Did you know?

Editor’s Choice

NaturesPlus GI

professor of biomedical sciences in UGA’s College of Veterinary Medicine. “Unfortunately, this appears to be one of the causes of obesity.”

The three meals and snacks style of eating prevents insulin levels from going down during the day and can overload the body’s insulin receptors. This leads to insulin resistance and often type 2 diabetes. The researchers found that time-restricted eating allows the body to relax and lower insulin and glucose levels, which in turn can improve insulin resistance, brain health and glycaemic control. The findings were published in Nutrients.

According to environmental organisation City to Sea (www.citytosea.org.uk), every year, the plastics industry produces more than 450 million tonnes of plastic and half of this is single-use. Less than 10 per cent of the plastic ever created has been recycled.

New study examines impact of diet and gut health on dementia risk

NUTRA® ProBio Women is a superior quality, sciencebacked supplement, providing robust nutritional support. It includes clinically researched strains that are demonstrated to help support women’s health, including Lactobacillus plantarum KABP™- 061. It is one of the most complete products on the market and delivers 18 unique strains and 60 billion live bacteria per capsule and also contains cranberry extract for additional support.

Scientists at the University of East Anglia and the Quadram Institute are launching a new study to investigate how our genes, diet and microbiome influence the risk of dementia. Recent research has linked gut health to Alzheimer’s disease. And dietary compounds found in foods including fruits and vegetables, tea and dark chocolate, have been found to reduce Alzheimer’s risk.

Now, the team want to better understand how these compounds, called polyphenols, influence the microbiome and Alzheimer’s risk. They will also look at the role that genetics play. And they are looking for more than 150 people to take part in the study.

Participants will be asked to provide a saliva sample to determine what type of the APOE gene they carry and then faecal samples to create a sophisticated model of the gut. This will then be used to understand how their microbes break down polyphenols, how diet influences the composition of the microbiome and how the products made when the microbes breakdown polyphenols may influence the risk of developing Alzheimer’s.

To find out more visit quadram.ac.uk/diamond-study/  or email DIAMOND.study@uea.ac.uk

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!

A HARD-WORKING VEGAN MASCARA

Emani Healthy Lash Mascara, £23, works just as hard as you do ... by keeping your lashes thick, lengthened and lifted all day long. The gentle, non-irritating vegan formula is suitable for sensitive eyes. Healthy Lash Mascara is formulated with a unique blend of proteins and cucumber extract to volumise and condition your lashes while keeping them stronger and softer.

VITAMINS ON THE GO

Diso delivers daily nutrition via pioneering plantbased strips that rapidly dissolve in your mouth –a fast, convenient way to take vitamins. Simply peel open the pouch, place the strip on your tongue and let it dissolve. Choose from M-Vit, Hapi-Tum, D3+K2, Curcumin and more. Priced from £11 to £13 per pack, Diso is perfect if you’re on the go or struggle to swallow tablets.

5 minutes with...

Lee Holmes, clinical nutritionist, best-selling author and founder of Supercharged Food

Tell us about your own healing journey.

Around ten years ago I got up to go to work one day and I literally could not get out of bed. I had no idea what was wrong but was feeling chronically fatigued. Then, my hair started to fall out in clumps and I had hives covering my body. In the space of a month, I lost 12 kilos in weight. I had arthritis and gut-related symptoms. I was put in hospital and was diagnosed with Crohn’s disease and fibromyalgia. I was on a cocktail of drugs. I asked the doctors if it could be foodrelated because when I ate certain foods, the symptoms really flared up. If I ate sugar, the hives came up. If I had too much gluten or dairy, I got lots of aches and pains. They said, “No. Nothing to do with that at all.” I listened to my gut and started changing my diet. I began to feel a lot better and trained as a qualified clinical nutritionist.

CHOCOLATE –EXCEPT IT’S NOT!

Caroboo is a delicious range of smooth and creamy, caffeine-free, lower sugar choc bars made with a twist. Caroboo uses sweet carob from the Mediterranean instead of cocoa to create the ultimate chocolate experience that isn’t chocolate at all! Choose from coconut choc, orange choc, mint choc, salted caramel nutty choc and raspberry & honeycomb crunch. A trial taster pack is priced at £8.50.

GIVE YOUR GUT SOME LOVE

Love Your Gut Diatomaceous Earth Powder, £11, is the gentle, vegan way to clean your gut of accumulated waste. Diatomaceous earth (amorphous silica, freshwater type) is a mineral food. It is a superfine powder of fossilised algae from freshwater lakes, and your gut just loves it! Check out the rest of the product range from Lee Holmes, clinical nutritionist, best-selling author and founder of Supercharged Food.

IN THE PRESS IN THE PRESS

Why is gut health so integral to our health and wellbeing?

Firstly, maintaining a healthy gut ensures proper absorption of nutrients, vitamins and minerals, which are crucial for overall health. Secondly, a large portion of our immune system resides in the gut, and a healthy gut helps fight off harmful pathogens, viruses, and bacteria, reducing the risk of infections and diseases. Thirdly, the gut produces neurotransmitters like serotonin, which influences mood, anxiety and stress levels. An unhealthy gut can disrupt this communication and lead to an increased risk of mental health issues such as depression and anxiety. A healthy gut ensures proper digestion and absorption of food, preventing issues like bloating, constipation, diarrhoea.

What is your number one tip for good gut health?

Try to incorporate probiotic and prebiotic-rich foods into your diet. Probiotics are beneficial bacteria that can help promote a healthy balance of microorganisms in your gut. Foods like yogurt, kefir, sauerkraut, kimchi and kombucha are excellent sources of probiotics. Prebiotics are a type of dietary fibre that serve as food for the beneficial bacteria in our gut. Prebiotics provide nourishment for these bacteria, helping them to thrive and support a healthy balance in our gut microbiome. They can be found in certain foods, such as whole grains, onions, garlic, bananas, asparagus and artichokes. Consuming these foods regularly can support digestion, boost your immune system and improve overall gut health.

To find out more, visit www.superchargeyourgut.co.uk and www.superchargedfood.com

How to beat the “summer sleep stealers ”

With over half of Brits experiencing more disturbed slumber in the summer, Yakult has teamed up with sleep expert Rob Hobson to share tips to avoid the top “sleep stealers” of the summer.

Good gut health could support quality sleep and getting enough sleep could support good gut health. Here, Rob shares simple, effective ways to look after both – so you can get more zzz’s in the warmer months.

1. Eat plenty of foods that support sleep

Eating a balanced diet can help to support your gut health, which can, in turn, improve sleep quality. The quality of your sleep can also be directly influenced by the type of foods you eat.

Magnesium activates the parasympathetic nervous system, which is responsible for relaxation. The is present in leafy vegetables, nuts and seeds. Tryptophan helps to make melatonin – the sleep hormone – in the brain. It’s found in oily fish, chicken and oats. You can partner foods that are rich in tryptophan with carbohydrates to improve their uptake into the brain.

Vitamin B6 found in foods such as salmon, chickpeas and avocado is also involved in melatonin production, which regulates the sleep-wake cycle.

These foods can even be combined to create ‘summer sleep’ dishes such as barbecued mackerel or salmon, with savoury rice, mango salsa, or jerkmarinated tofu steaks, which makes a delicious meal. Serve these with a big mixed leafy salad and chopped nuts and seeds for extra “sleep nutrients” as well as gut health benefits from the high fibre content.

2. Find strategies to manage your alcohol intake

Alcohol is a sleep marauder causing disruptions to specific sleep cycle stages, dehydration, and frequent bathroom visits during the night. However, this doesn’t mean that you have to completely give up drinking. Instead, find strategies to drink less alcohol to improve your sleep.

Switch to low-alcohol beer or mocktails in place of your usual order, or between alcoholic drinks. Or water down your drinks by mixing rosé with soda water. Non-alcoholic spirit options can also be made to look like their alcoholic counterparts with sliced fruit and ice. During the hotter months, you can become dehydrated, which can impact your gut and how well you feel, so drink water between alcoholic drinks too.

3. Manage your stress

Stress is one of the most common reasons people cannot sleep. Keeping a notepad beside your bed to jot down the things triggering your anxiety can help. Try to include some workable solutions so you don’t lie awake reflecting over them all night.

If you wake up and start feeling anxious or stressed, try breathing exercises. One simple one is to breathe in for six seconds, then hold for six seconds before breathing out for six seconds. Repeat this several times until you start feeling more relaxed.

Stress can also impact on the gut by altering the composition of bacteria in your gut which can influence on eating behaviour and mood.

For more information on Yakult, visit yakult.info/sleep

Sleep expert Rob Hobson shares his top tips for a better night’s rest

menopause How to make it through the

TV and radio presenter Lisa Snowdon talks about her own experience of the menopause and offers some natural tips and advice

If you aren’t quite there yet, or you think you might be heading that way soon, the first thing I’d like to say about perimenopause is that it isn’t something to be fearful of

So please, don’t be scared to investigate it; when it does hit you, you’ll be so glad you read up about it, as being aware of how things might change for you is really the best preparation there is. There are roughly 60 symptoms that we know about at the moment. You might be familiar with the more typical ones, such as hot flushes/flashes and night sweats, as well as erratic cycles or no periods at all, but there are also many lesserknown symptoms, meaning that women are suffering and struggling for longer than they need to because they don’t recognise or register that how they are feeling is hormonerelated. When you know what is going on, it’s much easier to make changes and understand what you need to do to make life easier.

Creating a diet that works for you

I notice a huge difference in both my energy and my body, depending on what I eat. I know how important it is to eat well for optimum health, and that eating well is about focusing on a diet rich in variety.

We’re encouraged to eat five portions of fruit and veg a day, but I think we can consume much more. Think of your plate as a rainbow of foods and know that the more colour you incorporate, the better. I eat as many colourful and water-rich foods as possible, including pomegranates, cucumber, asparagus, kale, spinach, cauliflower, radishes, beetroot and

peppers (any colour). All of these are rich in antioxidants and help your skin by preventing or slowing down cell damage.

In total, you should try to include around 30 different plant-type foods into your diet each week. Remember nuts, seeds and pulses all count, as well as all the different herbs and spices, so throw them all into your food, as they not only give it good flavour, but also help to keep your gut healthy, healing you from within.

I always start the day with a hot/warm water with lemon. This is a fantastic way to wake the body up and flush the system through; in short, it gives the body an internal massage, which is great for the organs. I often make myself a healthy juice using ginger, celery, carrots, beetroot and lemon, or blitz up an almond-milk smoothie with blueberries, half a banana and a handful of gluten-free oats.

Everything in moderation

Good fats such as avocados, nuts, seeds and olive oil are amazing at moisturising the skin from the inside and are good for you and your complexion (in moderation, of course). Protein-rich foods are also important for the production of collagen, so I make sure I include eggs, salmon and lean meats, but I do try to avoid refined carbs most of the week –I swap out white rice for brown, or quinoa, which is more protein than carbohydrate.

As much as I adore them, I swap out potatoes for sweet potatoes or squash, and I limit indulging my potato cravings to once a week. It’s the same with pasta, pizza and bread.

So again, it’s about moderation and being sensible, but also allowing myself a treat every now and again.

And don’t forget the power of water – it energises the cells in our bodies, helps with digestion and flushes out toxins and fats from our systems. I aim for a couple of litres of water a day, and when I’m feeling tired, I reach for a big glass of H2O to perk me up instead of endless cups of coffee.

I avoid snacking as much as possible and concentrate on having three good meals a day packed full of goodness to keep me satisfied for longer and less likely to want to reach for the chocolate mid-afternoon.

Spreading

the word

Half the battle with perimenopause is not recognising yourself and not understanding what’s happening. For so many years, women have had to suffer in silence, ashamed of this change in their bodies, their hormones and their mental state. For me, that’s not acceptable, and I now feel so positive about the changes I’ve gone through that I am determined to spread the word; we must talk about this on a daily basis and shout it from the rooftops, until everybody gets it, until there are menopause policies in place in every workplace and menopause specialists in every GP surgery, and until children understand what’s happening to their teachers, their grandmas or even their mums. That’s when I’ll feel that it is no longer a taboo subject.

Extracted from Just Getting

Started by Lisa Snowdon

(£16.99, Harper Collins)

Image of Lisa Snowdon © Matt Hollyoak

BOOK SHELF

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

Nature Devotional: Eco-Spiritual Reflections, Meditations and Affirmations

by Rebecca Reitz

(£14.99, Leaping Hare Press)

With enlightening meditations, mantras, and visual messages of hope to uplift your heart, mind and soul, this divine devotional is dedicated to celebrating and respecting nature’s wisdom. Let this book take you on a path towards tranquillity as you learn to ground your energy in the world around you.

Coping With Breast Cancer: How to Navigate the Emotional Impact Throughout Your Journey

By Dr Sarah Swan

(£16.99, Sequoia Books)

In this new book, consultant clinical psychologist Dr Sarah Swan takes readers through what their breast cancer journey may look like through diagnosis, treatment and recovery. She also draws from the evidence-based Acceptance and Commitment Therapy (ACT) approach to provide readers with essential coping skills.

Hungry Woman: Eating for Good Health, Happiness and Hormones

by Pauline Cox and foreword

Julia Bradbury (£27, Ebury)

You`ll

Great buys at your health store

What’s new? GAIA Skincare’s new rose-quartz-infused skincare consists of a Crystal Cleansing Oil and a Crystal Purifying Toner.

Tell me more! The deeply nourishing Crystal Cleansing Oil features a harmonious blend of rose, chamomile and hibiscus plant extracts. The Crystal Purifying Toner helps to refine pores and calm the skin whilst harmoniously hydrating, leaving you glowing, naturally. How much? £32 for the cleansing oil and £26 for the toner.

Available from? www.gaiaskincare.com and selected spa partners.

Stop perimenopause and menopause symptoms in their tracks: with Pause The Meno from Simone Thomas Wellness.

Tell me more! The bespoke formulation contains the active ingredients Levagen®, Libifem® and Actazin® to minimise the negative effects of menopause, all whilst providing your body with a source of complete protein (12g per scoop), improving wellbeing and self-confidence. It’s time to say goodbye to the stigma around perimenopause or menopause and wave hello to a more fulfilled, happy and confident version of you!

Available from? simonethomaswellness.com

by

Written by nutritionist and Fellow of Integrative Medicine Pauline Cox, this ground-breaking cookbook features 100 simple, delicious and affordable lowcarb recipes. It promises to give readers everything they need to balance their hormones and optimise their health for good – at any stage of life.

The Healing Cookbook: Nourishing Plant-Based Recipes To Help You Feel Better And Stay Well

by Gemma Ogston (£16.99, Vermilion)

This new book will take self-care to the next level, showing readers how to super-charge their immune system and boost their mood to feel better and stay well. It includes over 60 inexpensive and low effort recipes including Roasted Cauliflower Tacos, Turmeric, Ginger and Citrus Muffins and a Shiitake Mushroom and Seaweed Stir-Fry.

What’s this? English Tea Shop Wellbeing

Favourites is the go-to wellness tea gift featuring much-loved blends crafted with your wellness in mind.

Tell me more! Bursting with flavours, the pack comprises 40 teabag sachets from five specially blended teas crafted with the best of nature’s finest ingredients. The Wellbeing Favourites pack includes Chai Black Tea and Pure Green Tea to name just two, which combine into a delicious wellness-inducing brew. Available from? Independent health food stores. Visit www.etsteas.co.uk

For stronger joints and increased mobility ... it’s got to be Collagen Plus.

Tell me more! This award-winning 3-in-1 collagen supplement offers an unrivalled level of collagen, glucosamine and chondroitin. These key ingredients combine to keep connective tissue flexible and enable bones and cartilage to bear weight. From the age of 25, collagen levels reduce around 1.5 per cent every year. Joints stiffen and, by 45, collagen can reduce by 30 per cent. Collagen Plus provides a natural route to better joint health. Available from? All good independent health food stores.

Visit www.arthrovite.com or call a collagen expert on 0800 0181 282.

Returning to school after the summer holidays can be a daunting experience for many children and parents. If you or your children have anxieties or worries about going back to school, then read on for some expert tips which might help.

Get prepared with your child

“It’s understandable that going back to school may make us and our children feel a little anxious,” says Dr Hannah Wilson, Consultant Clinical Psychologist and Head of Clinical Governance and Clinical Psychology Lead at  www.kooth.com. “Some worries around returning to school can include new classmates, different teachers, and moving up to a different school or college entirely. Including your child in back to school or college preparations is one way to try and build some excitement about the new term ahead.  This might involve:

• Choosing new stationery or revamping an existing item with new wrapping.

• Getting a new uniform.

• Doing the new walk or bus route to school together.

• Starting a sleeping pattern suitable for school hours. Completing back to school preparations together can help both you and your child feel more confident going into the academic year. Each child will vary with how much help and independence they want in getting ready for the term.”

Health tips for back-to-school success

Validate their feelings

If your child is feeling anxious about returning to school, then it’s important to “validate those anxiety feelings,” says Paul Hanrahan, a teacher from the St Andrew’s Children and Adolescent Mental Health Service College and LightBulb Mental Wellness Programme for Schools

Lead (www.stah.org). He adds: “It is normal to feel anxious, so reassure the child of that. Encourage conversation about returning to school. Allow them to open up about difficult feelings and give an opportunity to cooperatively problem-solve any practical worries.”

TRY THIS

Check out the school

“This can be helpful if your child is starting a new school or transitioning from primary to secondary,” says Dr Hannah Wilson. “Schools often have open days where your child can visit beforehand. This might soothe some difficult feelings, allow them to get a sense of what to expect before they start, and perhaps even make them feel excited about the next stage of their education. If you don’t go to the open days, or if they don’t feel right for your child, check out the school’s website. Doing so can help your child get a feel for the school, find out what the school day might look like, and see what extra-curricular clubs are available. You might even want to practise doing the journey to school a few times beforehand (either with them or by allowing them to go independently, if that feels appropriate), so they get familiar with the route.”

Re-establish connections with parents and kids

Practise good organisational skills

“There are many tactics parents can use to help ease anxiety associated with the new school year and help children prepare for the term ahead,” says Ryan Lockett, a former secondary school head of year and now director of studies at TLC LIVE (www.tlclive.com), a tutoring company. “First off, practising good organisational skills in the lead up to the new year will help children feel more willing to carry out their work: focusing on how to break tasks down into manageable chunks is an invaluable coping mechanism. Understanding the importance of planning and preparation is proven to reduce stress and anxiety levels. Make sure any homework or summer tasks have been completed ahead of time. Don’t let this wait until the week of returning. Get it done in good time; it will help reduce anxiety related to incomplete work.”

“Depending on the age of your child, it might be useful to get in touch with some parents at the school and arrange playdates with other children,” says Dr Hannah Wilson. “This is a great way for your child to reconnect with their friends from school and help build excitement around the new term. Or, if going to a new school and they know they are going to the same school, why not help them arrange to meet up before the term starts? Knowing even just one person might help your child feel a bit more comfortable if they feel nervous. Being in touch with other parents is also a great way to share information and to keep in the loop with back-to-school details.”

top tip

“While it’s important for your child to build a network for themselves, having like-minded friends and acquaintances can help you feel less alone and validate your emotions and experiences,” says Dr Hannah Wilson. “Joining or creating a parent group chat with others from the school can be a good way to connect, keep in the loop, and make friends.”

“Start talking about school in a positive way,” says Ryan Lockett. “Encouragement and positivity will help a child to feel a sense of excitement and look forward to returning.”

A child’s growth is one of nature’s greatest miracles. Between astonishing growth spurts, rapidly expanding vocabulary, and huge leaps forward in reasoning, each day brings new wonder and development that places nutritional demands on your child’s body.

Animal Parade provides a fun and delicious way to give your child the natural, superior quality support they need for healthy growth and development through each of life’s stages.

Iron helps support the normal development of cognitive functions

• Contains vitamin C, B1, B2, B3, B6, B12

• Raspberry flavour for a great taste

• Free from preservatives, colourings, lactose and gluten

• Suitable from 3 years+ and for vegans

Available from health food stores nationwide

With fun animal shapes & delicious flavours, your kids won’t know Animal Parade is good for them!

top tip

“Sometimes the mornings can be such a rush, but making time for breakfast is important, even if it is something quick,” says Penny Weston (pennyweston.com), a nutrition, wellness and fitness expert and the director of award-winning Moddershall Oaks Country Spa Retreat. “Overnight oats are really popular. You can make them the night before and pop them in the fridge so they are ready to go in the morning. I like to add a little bit of cocoa the night before so it tastes like chocolate!”

Nutritional knowhow

“Taking care of children’s health is super important,” says Tina Lond-Caulk, a nutritionist, author of Eat Well and Feel Great and ambassador for Revive Active (reviveactive.com). “Let’s dive into some nutritional tips that can help maintain their immunity, boost their brainpower and concentration and keep their energy levels steady.”

Children’s immunity

Include a variety of colourful rainbow fruits and vegetables every day as they are rich in vitamins, minerals and antioxidants that support the immune system. Aim for three fruit and five vegetable fist-sized portions a day ideally. Incorporate pre- and probiotic-rich foods like live yogurt, sauerkraut, kefir, leeks, onions, to promote a healthy gut, which is closely linked to a strong immune system. Make sure they get enough protein from sources like lean meats, poultry, fish, beans and lentils as protein is essential for good immunity.

Brain development

Nutrients essential for brain development and cognitive function include omega-3 fatty acids found in fatty fish (such as wild salmon, mackerel and sardines), flaxseeds, chia seeds or walnuts. A couple of portions of oily fish a week are recommended. Choose unrefined wholegrains like oats, brown rice, wholemeal or rye breads which provide a steady release of energy to support brain function. A balanced breakfast including protein, wholegrains and a piece of fruit will help to kickstart their day and improve concentration. This has been found in studies to improve academic outcome and exam results. Limit added sugars and highly processed foods as they can lead to energy crashes and difficulty concentrating.

Steady energy levels

Try balancing the plate with 25 per cent protein, 25 per cent carbohydrates and 50 per cent rainbow colourful veggies with a dessertspoon of healthy fats. This ensures steady, stable energy all day long. Encourage regular meals and snacks (if necessary) to prevent hunger dips and energy crashes. Keep them well hydrated as even mild dehydration can cause fatigue.

Dietary ideas

1. Try offering a daily super nutrient smoothie made with green leaves, fruit like frozen berries and a banana, live yogurt or kefir and nut butter and top up with water.

2. Offer crudités of fresh, chopped raw veggies and hummus or mackerel pate on rye crackers as an afternoon snack.

3. A daily bowl of mixed veggie soup with added tinned beans or lentils made with homemade bone broth is a great source of nutrients for even the fussiest of eaters.

4. Adding tinned beans or legumes to all your dishes such as bolognese, chilli, casserole and curries provides extra fibre and protein.

Try this! Helios ABC from Helios Homeopathy contains three homeopathic remedies: Aconite, Belladonna and Chamomilla.

Tell me more! This combination has a long history of traditional use to relieve the pain and inflammation of teething, fevers, sore throats and earache naturally. ABC comes in organic sucrose pill form, in an easy-to-use, single-dose dispenser.

Available from? Independent health food stores and www.helios.co.uk

Why chromium may help to control your sweet tooth

Do you have an insatiable desire for sweets or do you find yourself snacking in between meals? A simple thing like a daily chromium supplement may resolve your problem and even help you lose weight, says Bjørn Madsen.

Stop blaming yourself for your uncontrollable appetite. That overpowering desire for sweets and sugary foods could very well be a sign that you are not getting enough chromium, a nutrient that helps you maintain stable blood sugar levels. If that’s the case, you can easily correct the problem with something as simple as a daily supplement of organic chromium yeast.

Why the constant cravings?

You are probably wondering why you are haunted by the munchies and you hate yourself for giving in to the desire to eat because those excess calories are obviously the reason why your clothes don’t look right on you. On the other hand, if you can solve the problem just by taking a chromium tablet, it may not be so bad, after all.

Help to fuel your cells

Every meal contains a certain amount of sugar, an important source of energy that fuels your cells. In order to get the sugar into your cells, your body needs insulin. However, it also requires chromium, as chromium and insulin go hand in hand and work as a team. Chromium virtually “unlocks” cells from the inside, thereby helping insulin to push more sugar into the cells. If you lack chromium, this mechanism fails to work properly and your cells will not get the energy they need to function normally.

Easy to test if you lack chromium

So, if you have a craving for sweets and you have weight problems, it could be down to something as simple as a chromium deficiency. The good news is that you can easily test this by taking a supplement of organic yeast for a few weeks to see what happens. If your cravings taper off and you no longer feel tired in the afternoon, there is a very good chance that this is the solution you needed.

Breaking the vicious cycle

Once you get rid of the urge to snack in between meals and can get by on three main meals per day, you will find it much easier to control your weight. You will break the vicious cycle and find yourself

on the right path. Many people struggle with weight issues and cravings and are not aware that there is a surprisingly easy way to fix it.

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.

2024 Awards

Your chance to vote!

A fantastic spa break for two

In this, our August/September issue, we are showcasing some of the very best natural and organic health products around and asking you to vote for your favourites. Just have a read through all the products on the following pages and decide on your favourite in each category. Then register your votes either online at www.yourhealthyliving. co.uk/awards or by post to the address below. Voting closes on 6 October 2023 and the winners will be announced in the December issue of YourHealthyLiving.

Your chance to win!

This year, everyone who votes in the Your Healthy Living Awards will go into a prize draw to win a fantastic prize!

Win a spa break worth £500!

One lucky reader who takes part in the voting for the Your Healthy Living Awards 2024 will win an overnight spa break for two at Ramside Hall Hotel, Golf and Spa near Durham.

The Spa at Ramside is a short drive away from the historic Durham city –but once you’re there you’re unlikely to want to leave. The winner and their guest will enjoy a Make My Stay package, which gives them the opportunity to sample everything this fabulous hotel and spa has to offer.

Set in hundreds of acres of private grounds, Ramside Hall Hotel also has two championship golf courses with luxury accommodation in both the hotel itself or in one of its many stunning treehouses. The spa has five fabulous pools –including a balcony infinity pool and an outside spa garden pool – a thermal suite with a range of treatment areas and even its own sleep retreat to relax post-treatment. Or you may want to have a quick workout at the state-of-the-art gym before simply winding down and fully embracing the spa experience.

Make

my stay

The Make My Stay package includes an overnight stay in a Premier Room, with spa access from noon on the day of checkin until 11am the following day. You can both choose your own 55-minute treatment – depending on whether you want to relax or be invigorated. Select from a range of therapeutic treatments and rituals, all administered by the highly qualified therapists. From facials to body treatments to those designed to give new life to jaded hands and feet – guests can simply choose the one that suits them best. And once the day is done, you can enjoy a delicious dinner in either the hotel’s Rib Room restaurant or its Asian Fusion restaurant* at the spa itself. After a relaxing night’s sleep, simply head back to the spa the following day and enjoy a tasty brunch.

The Spa at Ramside offers the ultimate R & R experience in stunning surroundings and with one which will leave you ready to face the world – and wanting to come back for more! For further information visit www.ramsidespa.co.uk

How to vote

Voting is now open for the Your Healthy Living Awards 2024! If you love natural and organic health products, then this is your opportunity to let health store retailers and manufacturers know which ones you love the most. What’s more, everyone who votes will be entered into a draw to win a fantastic prize of a spa break. T&Cs: Competition prize is subject to availability. *Dinner allowance is £50. One vote per category per person (your vote is registered to avoid multiple votes). No correspondence can be entered into. The overall winner will be notified within 28 days of 6 October 2023. When registering online you will have the option to agree to being contacted on occasion by JFN Productions

Simply visit www.yourhealthyliving.co.uk/awards then register your details to vote and click on your favourite products

publishers of Your Healthy Living, and companies connected to JFN only. To opt out, leave that box unticked..

RAMSIDE HALL HOTEL, GOLF AND SPA

Best for stress relief 2024 Awards

For emotional support

In the original dropper bottle, the RESCUE Remedy® formula is the same today as when it was developed more than 80 years ago. It contains a unique combination of five natural Bach™ Original Flower Essences, for support in times of emotional demand. Each bottle is made of handpicked flowers from Dr Bach’s garden with care. www.rescueremedy.com/ en-gb

Natural support for stress

Modern life can be stressful and demanding as we struggle to find balance.

Vitamins C and B12 contained in Floradix Neuro Balance contribute to the normal function of the nervous system. The contained Ashwagandha root, which has been used for centuries in India, improves the body’s resistance to stress.

www.floradix.co.uk

Breaking the stress cycle naturally

The body’s response to stress can cause mental health problems, emotional exhaustion and physical illness. Neurexan is designed to help break the stress cycle, over time, by reducing nervous tension and anxiety during the day and improving the quality of sleep during the night. Neurexan is a well-tolerated, non-drowsy and non-addictive formulation suitable for adults.

www.neurexan.biz

A balanced response to stress

Organically grown in southern India, KSM-66® Ashwagandha by Wild Nutrition uses only the potent root. Used in Ayurvedic medicine for millennia, this adaptogen helps the body balance its response to stress. In a trial of 64 adults taking KSM-66® Ashwagandha for eight weeks, stress levels decreased by 44 per cent and general health scores increased by 72.9.*

www.wildnutrition.com

* ksm66ashwagandhaa.com/clinical-studies/

For stress relief and overall wellness

Ginkgo Biloba B+ by Simone Thomas Wellness is a dietary supplement that combines the benefits of ginkgo biloba extract and other ingredients to promote stress relief and overall wellness. It has antioxidant and anti-inflammatory properties plus adaptogenic properties which help the body adapt to various stressors. This supplement also helps to enhance cognitive function, improve circulation and reduce anxiety. simonethomaswellness.com

Best beauty supplement

Support for collagen production

Terranova’s Advanced Beauty Complex is a unique formulation designed to support collagen production and maintenance. The product features Vollagen® a complex of amino acids in the same proportion as those found within collagen. It also features botanicals containing specific beauty-supportive compounds along with their naturally occurring, synergistic composites to enhance absorption and bioavailability.

www.terranovahealth.com

Look good, feel good with pure collagen

beautivite provides 100 per cent pure collagen and a natural route to smoother skin, stronger nails and healthier hair. Increases hydration and elasticity to help offset the early signs of ageing. Contains 6,000mg of pure collagen (per serving) to supply the amino acids which support the building blocks of skin, hair and nails.

www.arthrovite.com

2024 Awards

Support for a radiant complexion

Silicea Kollagen

Plus is a collagen supplement that is free from sweeteners and flavourings. Instead, it contains apple and mango pulp and contains 150mg of hyaluronic acid and silica gel. Combined, this formula improves the skin’s elasticity and moisture levels, giving you a radiant complexion.

Available from independent health food stores

A skin-quenching treat

Simone Thomas Wellness

SkinQuencher is a collagen supplement containing 18 amino acids, which helps to promote healthy and refreshed looking skin. When taken in conjunction with a balanced diet, this product will work to improve sagging skin, protect against harmful UV rays, prevent hair follicle damage and help to protect and strengthen your hair and scalp.

simonethomaswellness.com

Strengthen hair, skin and nails

Pura Collagen Glow+ uses the Bioactive Collagen Peptide® VERISOL® plus key supporting ingredients to strengthen hair, skin and nails. Taken daily, Glow+ can visibly reduce deep lines and wrinkles, stimulate hair follicles, and strengthen nails in as little as four weeks. Ongoing use can even reduce the appearance of cellulite.

www.puracollagen.co.uk

Best for gut health 2024 Awards

Absorb more nutrients!

Udo’s Choice Digestive Enzyme Blend aids healthy digestion and nutrient absorption. Developed by Dr, Udo Erasmus, this product tackles neglected areas of everyday nutrition including gut health. Loved and trusted since 1994, Udo’s Choice Digestive Enzyme Blend is the best and original. Your health journey starts here. www.udoschoice.co.uk

Natural help for stomach problems

Silicolgel is an ideal solution for managing stomach problems while on the go. It coats the stomach with a protective gel layer that binds toxins and helps alleviate symptoms such as stomach pain, reflux, nausea and heartburn. Conveniently fitting in your pocket, silicolgel single-dose sachets offer convenience and relief, wherever life takes you.

www.silicol.co.uk

An advanced herbal formula

KEPTALIVA Complex is an advanced herbal formula, consisting of extracts from well-researched plants. These include artichoke, milk thistle, schisandra chinensis, andrographis paniculata and black radish and they contain a wide range of active valuable compounds, including polyphenols, which may contribute to normal liver and gallbladder function and the maintenance of normal digestion. www.kepta.co.uk

The science-backed supplement

NaturesPlus GI NUTRA® ProBio Mega is a superior quality, sciencebacked supplement, providing robust nutritional support. It includes clinically researched strains that have demonstrated an improvement in IBS quality of life comparable to standard prescriptions and oral probiotic strains supporting healthy oral microflora. It delivers 35 unique strains and 120 billion live bacteria per capsule.

www.naturesplus.co.uk

Bursting with friendly bacteria

Yakult Original is a delicious, fermented skimmed milk drink developed over 85 years ago by Japanese scientist Dr Shirota. Each little bottle is bursting with 20 billion friendly L. casei Shirota bacteria, scientifically proven to reach the gut alive. Plus, it’s gluten-free, fat-free and suitable for vegetarians.

www.yakult.co.uk

A soothing formula for digestive support

Verity Labs® advanced Debloat & Soothe formula helps to address problems associated with excessive bloating, bad bacteria overgrowth, stomach cramps, gas and digestive discomfort. It possesses antimicrobial, antiviral and antifungal properties and includes four targeted digestive enzymes, two strains of live bacteria, a prebiotic, betaine hydrochloride and eight botanicals.

www.veritylabs.co.uk

Live bacteria for gut health

80 per cent of our immune system is housed within our gut. The live bacteria in Wild Nutrition’s Multi-Strain Biotic naturally complements the existing gut flora present in a healthy digestive system. The high strength formula, providing 30 billion live bacteria per daily intake, can withstand stomach and bile acids to ensure your gut receives all eight live bacteria strains. www.wildnutrition.com

A powerful probiotic

NutriZing’s Advanced Strength Probiotics contain a powerful combination of 16 bacterial strains which work together to support gut health. These health supplements are certified vegan and provide 30 billion CFU per serving for a healthy digestive system. The special capsules survive stomach acids, are shelf stable and don’t need refrigeration.

www.nutrizing.co.uk

Best for gut health

Great for gut health!

aguulp for gut is a liquid liposomal prebiotic food supplement. Each daily serving contains a powerful combination of prebiotic fibres, l-glutamine, zinc and calcium, which supports the normal function of digestive enzymes. aguulp for gut is a great way to improve your gut health and avoid unpleasant tummy issues.

www.aguulp.com

Get your gut back on track!

VSL#3 is one of the World’s Most Concentrated Probiotics. With 450 billion live bacteria across eight strains, VSL#3 offers both a powerful concentration and great diversity of bacteria to get your gut back on track. Trusted and recommended by healthcare professionals, there really are billions of reasons to choose VSL#3!

www.vsl3.co.uk

Best for heart health and cholesterol 2024 Awards

Get your fats right!

Your health journey starts here. Nutrition plays a big role in maintaining normal cholesterol levels. Udo’s Choice Ultimate Oil

Blend contributes to the maintenance of normal blood cholesterol levels. It is the original, cold-pressed blend of organic seeds, delivering plantbased omega-3, 6 and 9 oil. www.udoschoice.co.uk

Powerful olive leaf extract

Comvita’s Olive Life™ concentrated olive leaf extract has 30 times more polyphenols than extra virgin olive oil and five times more antioxidants than vitamin C. Today, clinical research shows olive leaf extract supports cardiovascular health and wellbeing when taken regularly as part of a healthy diet.

www.comvita.co.uk

Natural support for the heart

Terranova’s Red Yeast Rice, Co-Q10 & Bergamot Complex is designed to support cardiovascular health by providing botanicals and phytonutrients that have a beneficial influence on lipid metabolism. It contains citrus bergamot extract, which supports healthy cholesterol levels and maintains healthy blood glucose levels, plus alpha lipoic acid, a powerful antioxidant with cardioprotective properties.

www.terranovahealth.com

Maintain a healthy, happy heart

Maintain a healthy heart with Paradox Omega 3 Cardio TG, totally natural, totally pure Icelandic fish oil with no side effects. Naturally stabilised ultra-high strength EPA and DHA with 100 per cent RDI vitamin D3. Only one capsule a day. 1,165mg recommended daily dose.

www.paradoxomegaoils.com

Omega-3 for heart health

Nordic Naturals Ultimate Omega is formulated for pescatarians and people with restricted diets to support a healthy heart, brain, nervous system and more. Nordic’s most popular concentrate, this product is recommended by doctors worldwide. These softgels are made exclusively from 100 per cent wild-caught sardines and anchovies.

www.olivit.co.uk

Best for babies/children

For soothing baby’s skin

New Mini Drops Skin Care from Natures Aid is a natural vitamin E with coconut oil spray, designed to gently moisturise and soothe baby’s skin. For external use only, Mini Drops Skin Care is suitable from 3 months to 5 years. It contains no artificial colours or preservatives and all the ingredients are natural. www.naturesaid.co.uk

2024 Awards

Daily omega-3 for kids

Nordic Omega-3 Fishies gives the littlest members of your household an easy way to get a daily serving of the omega-3 EPA+DHA they need. It supports healthy brain, mood, vision and immune system functions. All within a delicious tutti frutti flavour that kids love. Without colouring, flavouring, or preservatives. www.olivit.co.uk

The tiny tin with big benefits

Weleda Calendula Baby

All Purpose Balm has a multitude of uses for baby and adults – from intensively nourishing dry patches, to soothing chapped skin or dry lips. Made with organic sunflower and avocado oils, luxurious cocoa seed butter, protective candelilla and skin-caring calendula, this NATRUE-certified natural, microbiome-friendly formulation is vegan, with plastic-free recyclable packaging. www.weleda.co.uk

The smart choice for kids

Neubria’s Neu Kid omega-3 and multivitamin patented smart chew contains 12 active ingredients. It supports normal growth and development, brain health, immune function and overall wellbeing. The product contains an industry leading 300mg high-quality omega-3. Sugar-free and naturally flavoured, with no fishy taste. For children aged 3 to 12 years. neubria.com

Homeopathic help for kids

Helios ABC from Helios Homeopathy contains three homeopathic remedies: Aconite, Belladonna and Chamomilla. This combination has a long history of traditional use to relieve the pain and inflammation of teething, fevers, sore throats and earache naturally. ABC comes in organic sucrose pill form, in an easy-touse, single-dose dispenser. www.helios.co.uk

&A Your health

CAROLYN ST JOHN LODER ANSWERS: “With so much conflicting advice about what is the right way to lose weight, it’s easy to get confused and jump from one approach to another. But the solution, whilst not a quick-fix, is a brilliant long-term one, and you will feel full of energy too. The key is to eat foods that you love (not endure!) and balance your blood sugar.

Many weight loss programmes make you feel tired, grumpy, hungry and plagued by cravings. When you balance your blood sugar, all that goes away and you can feel full, satisfied, energetic – and still lose weight steadily.

Here are the simple rules:

• Eat 3–4 times per day (smaller meals that leave you feel satisfied but not over full).

• Eat good quality protein with every meal.

• Eat whole, non-processed carbohydrates which are far more filling (brown rice, new potatoes, butternut squash, quinoa, sweet potatoes).

• Eat when you are hungry but not starving (or you will overeat!)

• Drink 2 litres of water – your body needs water for energy and good digestion.”

n Carolyn St John Loder is CEO of The Health Coaches Academy, training people to become professional health coaches. Visit www.healthcoachesacademy.com

ANNE-LISE MILLER ANSWERS: “IBS is a multifactorial condition that affects at least 15 per cent of people in the UK. Symptoms vary widely amongst sufferers from increased frequency of bowel movement and pain to constipation and depression. The gut immune system is involved in most cases, leading to acute sensitivity to foods, stress and other lifestyle factors such as sleep and exercise. Also involved is the gut nervous system which controls and fine-tunes gut peristalsis (movements) and gut emptying. Colonic irrigation (colonic hydrotherapy) is particularly helpful in the management of IBS-C (constipation). It is less helpful in the case of IBS-D (diarrhoea), but often IBS will alternate from constipation to gassy diarrhoea without the bowel ever emptying properly. This makes colonics a welcome tool for keeping the bowel clear, deflated and hydrated. Colonics also have a direct action on the nervous system, inducing relaxation and improving gut movements. With regular treatments, this can have an overall beneficial effect especially when combined with other lifestyle factors. A professionally regulated colonic hydrotherapist can advise on the frequency of treatment and give individually tailored advice on diet and bowel care to maximise benefits.”

n Anne-Lise Miller is a registered naturopath and nutritionist as well as the chair of the Association of Registered Colon Hydrotherapists (ARCH).

Find an ARCH colon therapist by visiting www.colonic-association.org/find-a-therapist/

MICHELLE SANCHEZ ANSWERS: “Iron absorption depends on individual factors like age, sex, health status and conditions such as anaemia. The dietary source of iron can also impact absorption. There are two types of iron in food: haem and non-haem. Haem iron is only found in animal foods including red meat, poultry and seafood (oysters, clams, mussels). Non-haem iron comes from plant-based foods such as dark leafy greens (spinach, kale, rocket, parsley), broccoli, pine nuts, sunflower and pumpkin seeds, apricots, kidney beans, lentils, chickpeas, black strap molasses, spirulina and wheat germ.

Haem iron absorbs more efficiently than non-haem iron; however, eating too much meat or animal-derived foods is not good for your health as they are very acidic and inflammatory.

Calcium can impact haem-iron absorption so eating dairy-based foods at the same time as iron-rich foods may reduce the amount of iron you absorb. Eggs are also known to reduce iron absorption by up to 30 per cent as they contain a compound called phosphoprotein which can bind up iron. Tea and coffee contain tannins, a naturally occurring substance that inhibits the absorption of iron.

Vitamin C enhances the absorption of non-haem iron, so eating foods that are high in vitamin C (such as fruits and vegetables) at the same time as iron-rich foods will increase the amount of iron your body absorbs. B12 and folic acid are important co-factor nutrients that assist in the absorption and metabolism of iron."

n Michelle Sanchez is a naturopath, nutritionist and medical herbalist with the College of Naturopathic Medicine. CNM is the number one training provider for natural therapies. Call 01342 777 747 or visit www.cnmcourses.com

You asked: “I have IBS and have been contemplating trying colonic irrigation. Could it help me?”

You asked: “How can I boost my iron levels naturally with diet?”

You asked: “How can I lose weight and keep it off? I have tried so many times to lose weight but I just feel exhausted all the time and then put all the weight back on, plus a few more pounds too.”

ARCH therapists are professional digestive health experts. They will help you identify the cause of your problems, advise on an individual treatment plan and help restore optimal digestive function.

Independent health store advice on getting a good night’s sleep

Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of expertise. This month we talk to Emmy Atkins, the shop manager for Good & Green in East Grinstead

Many people struggle to get to sleep at night, and we are often asked for advice on natural sleep remedies here at Good & Green in East Grinstead.

We always have a conversation with our customers to find out what’s at the root of their health issue. In the case of sleep, for example, we might ask if they are stressed and whether it’s a long-term issue or a one-off. It’s not just about giving them a pill; we really want to find out what’s going on in order to help.

A natural blend

We manufacture and produce our own supplement brand, G&G Vitamins, and our sleep formula is called G&G Night Aid. It’s a blend of natural herbs, minerals and

Good & Green, East Grinstead

vitamins designed to support a good night’s rest and increase the quality of sleep. The key ingredients include chamomile, reishi mushroom and magnesium. We also have a product called G&G Cal-M, which is a blend of calcium and magnesium that you mix into water, and it’s great for helping with relaxation. There are plenty of herbal remedies that can help to promote sleep, such as valerian, saffron, passionflower and California poppy. Vitamin B6 is another supplement that we recommend to help calm the nervous system. On the homoeopathic side we recommend Helios Sleep. This seems to work well for temporary sleep issues rather than longterm sleep problems.

Help for relaxation

Some sleep remedies help to support the body’s production of melatonin, which is a hormone that aids restful sleep. Biona’s Tart Cherry Juice is a good product that can help with this. Another one is honey. Our top tip is to have a cup of warm milk with honey before bed.

Essential oils can really help with relaxation and getting to sleep. Lavender is a particularly good option and you can diffuse it, inhale it or spray it on your pillow before going to bed.

Good & Green is a family-owned business which has been established in East Grinstead for over 50 years. The founders and original owners, Sheila and David Gaiman, established their vitamin brand, G&G Vitamins, at around the same time that they opened the health store. The company has remained in the family over the years, and in 2016 the shop was moved to larger premises in the town. Two years ago, a sister shop was opened in Tunbridge Wells, and an online shop is flourishing too. The ethos behind the company is to support small local brands and ensure that high-strength, high-quality supplements are accessible to all.

Contact information

Call the store on: 01342 777888

Visit them at: 25 London Road, East Grinstead, RH19 1AL. Shop online at: www.goodgreenshop.co.uk

Follow them on social media at: goodandgreenuk @goodgreenshop

Roman chamomile is another essential oil that is lovely and also safe for children. We like the Amour Natural range, particularly the Sleep Ease blend. One of the main ingredients is sweet orange, which has mood-boosting properties and so may be able to help if stress is contributing to the sleep problems. We also like Vetivert, which is very relaxing and grounding. One of the things that I’ve started to use is Dr Bronner’s Lavender Pure-Castile Liquid Soap. You can wash with it, brush your teeth with it and wash your clothes with it. It’s free from harmful chemicals and the lavender scent is very relaxing. This could make a nice addition to your bedtime routine.

Bedtime rituals

We always recommend having a good bedtime ritual. Avoid using your mobile phone just before bedtime and perhaps have a relaxing bath with some Epsom salts or Himalayan salts. Drink a cup of warming herbal tea, read a good book and snuggle on the sofa. Put on some cotton or silk PJs and get into a bed made with freshly laundered sheets, so that you can feel comfortable and relaxed. We hope these tips help you to enjoy a good night’s rest!

For

Need help for anxiety and sleep? Try the multi-award-winning Bee calm & Bee rested sleep supplements from Unbeelievable Health. Why should I try them? These supplements are formulated by nutritionists blending therapeutic amounts of highest quality plant-based nutrients with studies behind their use for anxiety, stress and sleep. They are concentrated so fewer capsules are required and contain different ingredients so they may be taken together.

Available from? Independent health stores and online. Visit Unbeelievablehealth.com

What’s new? Active Edge has taken its award-winning Montmorency cherry powder and combined it with lavender and chamomile powders plus magnesium, to create CherryActive Sleep Formula capsules.

Tell me more! The capsules are plant-based with no fillers or anti-caking agents. Research studies show how the ingredients in this formula can aid sleep and relaxation. It is recommended to take two capsules, half an hour before bed, with a sip of water.  How much? £12.99 for 30 capsules. Available from? Independent health stores.

Try this! Helios ABC from Helios Homeopathy contains three homeopathic remedies: Aconite, Belladonna and Chamomilla. Tell me more! This combination has a long history of traditional use to relieve the pain and inflammation of teething, fevers, sore throats and earache naturally. ABC comes in organic sucrose pill form, in an easy-touse, single-dose dispenser. Available from? Independent health food stores and www.helios.co.uk

Urology

Natural health tips for common urological health conditions

September marks the beginning of Urology Awareness Month, which is an annual campaign organised by the Urology Foundation.

“Urological health conditions encompass a wide range of disorders that affect the urinary system, which includes the kidneys, bladder, ureters, and urethra,” explains Liberty Mills, a certified Integrative Health and Nutrition Professional (www.integrativeliberty.co.uk). “These conditions can vary in severity and may have different causes, symptoms and treatment options.”

This issue, YHL takes a look at some common urological health conditions and offers some expert tips for anyone experiencing these issues.

BLADDER WEAKNESS WHAT IS IT?

“Bladder weakness, also known as urinary incontinence, refers to the involuntary leakage of urine,” says Liberty Mills. “It can occur due to various factors such as weakened pelvic floor muscles,

nerve damage, hormonal changes (e.g., menopause), certain medications or underlying medical conditions.

There are different types of urinary incontinence, including stress incontinence (leakage during activities that put pressure on the bladder), urge incontinence (sudden and intense urge to urinate followed by leakage), overflow incontinence (inability to completely empty the bladder), and functional incontinence (physical or cognitive limitations hindering timely access to a restroom).”

WHAT THINGS CAN HELP?

“Treatment options for bladder weakness depend on the underlying cause and severity of symptoms,” says Liberty. “These may include pelvic floor exercises (Kegel exercises) to strengthen the muscles supporting the bladder, lifestyle modifications (e.g., managing fluid intake, avoiding bladder irritants), medications to relax the bladder or tighten the urethral sphincter, and in some cases, surgical interventions.

To support individuals with bladder weakness, it is important to provide a supportive and understanding environment. Encourage them to seek medical advice for proper diagnosis and treatment options. In the meantime, they can use absorbent products such as pads or adult diapers to manage leakage and maintain their comfort and dignity. Additionally, promoting healthy lifestyle habits such as regular exercise, maintaining a healthy weight, and avoiding excessive caffeine or alcohol consumption can help improve bladder control.”

made easy-peesy natural relief...

Urinary tract infections can be very painful especially when visiting the toilet, and are becoming increasingly resistant to traditional treatments such as antibiotics.

Bladapure combines D mannose, Organic cranberry powder, inulin and key nutrients to create an inhospitable environment for bacteria to flourish which can cause infections.

Online reviews confirm that Bladapure is one of the most popular supplements used for this common problem.

Rated online 4.6 out of 5 stars

BENIGN PROSTATIC HYPERPLASIA (BPH) WHAT IS IT?

“Benign Prostatic Hyperplasia (BPH) is the non-cancerous overgrowth of prostatic tissue surrounding the urethra, through which urine leaves the bladder,” says Dr Dick Middleton, a registered pharmacist and Director of the British Herbal Medicine Association, on behalf of A.Vogel (avogel.co.uk).

“BPH symptoms are present in most men over 60 years and can reduce the quality of life by necessitating several trips to the toilet during the night, and experiencing a feeling of not having completely emptied the bladder, as well as a weak urine flow.”

WHAT THINGS CAN HELP?

“Reducing excess weight will help, as symptom severity is associated with being overweight,” says Dr Middleton. “Ensuring the diet is full of fruit and veg and low in caffeine, alcohol and processed meat products has also been associated with better prostate health. An extract of saw palmetto berry has shown compelling clinical evidence for effectiveness at relieving symptoms of BPH in men. Clinical trials have shown that the extract is significantly more effective than placebo. More recently, a meta-analysis published in the American Journal of Men’s Health has shown that the extract is as effective as the alpha receptor blocker medication, tamsulosin, at relieving symptoms.

I would only ever recommend a saw palmetto product that has been licensed by the Medicines and Healthcare products Regulatory Agency (MHRA) as a Traditional Herbal Registered product (THR), as that gives me the reassurance that the product is of consistently high quality. Always look for the THR logo on the pack or in-pack leaflet to identify such products.”

URINARY TRACT INFECTIONS

WHAT ARE THEY?

“Urinary tract infections (UTIs) are infections of any part of the urinary tract causing inflammation,” says Andrea Burton, technical advisor with Bio-Kult (www.bio-kult.co.uk). “Lower UTIs are commonly known as ‘cystitis’. In more than 80 per cent of cases UTIs are caused by overgrowth of the bacteria Escherichiacoli(E.Coli) originating from the digestive system or vagina, which translocate to the urinary tract, causing infection. They more commonly affect women, due to anatomical proximity. Symptoms include frequent or urgent need to urinate, pain/burning sensation whilst urinating, cloudy or unpleasant smelling urine, pus or blood in the urine. More serious upper UTIs could cause nausea, fever, lower back pain and confusion. Medical advice should be sought if you experience these symptoms.”

WHAT THINGS CAN HELP?

“A healthy immune function is needed to help prevent UTIs,” says Andrea. “Immune-supportive nutrients such as vitamin C, vitamin A, selenium and zinc are essential, so eat plenty of colourful fruits and vegetables. Switching to wholegrain varieties of carbohydrates is advisable to provide a variety of immune-supportive nutrients, fibre to feed beneficial species of bacteria in the gut and to regulate blood sugars. Fermented foods such as live yogurt and kefir, containing friendly Lactobacilli bacteria, have also been shown to protect against UTI recurrences.

Cranberries have traditionally been used for UTIs due to their proanthocyanidin (PAC) content. PACs have been shown to prevent UTI-causing bacteria from attaching to the urinary tract lining, so they can be flushed more easily from the body when you go to the toilet. At the same time, cutting down on sugary foods, refined carbohydrates and alcohol is recommended, as these foods can feed unbeneficial bacterial species and aggravate the urinary tract lining. Live bacteria supplementation can help to restore the gut, vaginal and urinary microflora, inhibiting pathogens such as E.coli. Lactobacilli species have been shown to be particularly effective. Those that are prone to recurrent UTIs are best advised to supplement on an on-going preventative basis, rather than waiting for acute symptoms to manifest.”

To find out more about Urology Awareness Month and for further advice on urological health conditions, visit www.theurologyfoundation.org

The real deal

Expert advice on how to bake real sourdough bread, from the Real Bread Campaign

September 2023 marks the tenth anniversary of the annual Sourdough September campaign. This is the time of year when the Real Bread Campaign encourages people to make genuine sourdough bread and buy genuine sourdough bread from local, indie bakeries. Genuine sourdough bread is made without additives and leavened only by a live sourdough starter culture.

The following recipe, provided by Chris Young from the Real Bread Campaign, is both simple and effective, resulting in a 100 per cent hydration, liquid starter.

DAYS ONE TO FIVE (ISH)

30G RYE FLOUR PER DAY

30G WATER (AT ABOUT 20°C) PER DAY

The amount of flour you use isn’t important so we’ve started small as instructions that tell you to throw portions of your starter away just seem wasteful. Please keep to the 1:1 ratio, though.

On each of the first five days, pop equal amounts of flour and water into a container, mix, close and leave at room temperature (again about 20°C) for 24 hours. For the first few days, the mixture might seem lifeless and could smell vinegary or even a bit iffy. Don’t worry about this as it should soon start bubbling and the smell will develop into something yeasty and maybe even floral.

DAY SIX (ISH)

Once your starter is bubbling up nicely, you can use some to bake a loaf of Real Bread. This usually takes about four to seven days but might take more or less. If it’s not bubbling by day six, keep repeating the flour and water addition (refreshment) until it is.

Don’t worry if the flour settles out and you end up with a layer of brownish liquid. This is just gravity working its magic and is normal. Either stir it back into your starter or pour it off. If your starter hasn’t been used for a while, the second option is probably better as the liquid (sometimes known as hooch) will have started to become alcoholic, which can slow the starter down and may also lead to less desirable flavours in your bread.

WHEAT STARTER

Though you can use the rye starter for wheat breads, you might prefer to convert it by replacing the rye in refreshments with wheat flour (white or wholemeal) until it is all wheat. Alternatively, you can start the process above using wheat flour from the word go. Again, wholemeal will give you a better chance. Whether you keep a rye, white wheat and wholemeal wheat starter all on the go, or just one, is up to you.

CARING FOR YOUR STARTER

Each time you use some of the starter, simply replace with an equivalent quantity of flour and water – this is usually known as feeding or refreshing. You also need to refresh on the day before a baking session.

When refreshing, feel free to experiment with different ratios and total amounts of flour to water in your refreshments: a looser starter will ferment more quickly than a stiff one; refreshing more often or adding a large refreshment will dilute the taste and acidity.

Though it will be happy to help you bake bread once a week or even daily, your starter can be left untouched at the back for the fridge for weeks or even months.  The yeast and bacteria populations will decline over time but enough will live on in a dormant state. The longer you leave it, the longer it’ll take to “wake up” though and it might need a few days of refreshments before it’s up to full vigour.

Unless you are using your starter every single day, keep it in the fridge, which will slow it down and reduce the frequency at which you need to refresh it. You just need to remember to take it out and refresh it the day before you intend to make a loaf.

Making, baking, and cleaning up shouldn’t cost the earth

Our range of kitchen and household products are made with their environmental impact in mind. We make choices, from the materials we use, to where they will end up when their work is done. So you can care for your home without making a mess for the planet.

Doing the little things better for a healthy home, healthy planet, healthy you. www.ifyoucare.co.uk

SIMPLE SOURDOUGH INGREDIENTS: MAKES ONE LARGE (ABOUT 800G) LOAF, OR A COUPLE OF SMALL ONES FOR

THE LEAVEN

• 100g Sourdough starter  (1:1 wheat or rye flour to water)*

• 100g bread or plain flour (white, brown or wholemeal)

• 100g water straight from the tap

FOR THE DOUGH 300g leaven (i.e. all of the above)

• 400g bread or plain flour (white, brown or wholemeal)

• 250g water straight from the tap 6-8g salt (about one level 5ml teaspoon)

*See page 36 for the full recipe.

METHOD

1. Make the leaven by combining the three ingredients in a bowl, covering and leaving for about 10-12 hours (e.g. overnight) at room temperature, until bubbling.

2. Weigh the water in a bowl and stir in the salt until dissolved, then mix in the leaven and flour. There’s no need to knead – you can stop once you have a shaggy dough but there’s no dry flour left.

3. Cover the bowl (e.g. with a carrier bag that you can reuse again and again) and leave to rest for half an hour or so.

4. Scoop the dough out of the bowl with a wetted dough scraper or your hand. Stretch it and fold it in half, then repeat this action. You can find videos demonstrating how on the internet. Place the dough back in the bowl and cover again. Leave at room temperature to prove/rise. Depending on what temperature your room is this might be six to eight hours. Watch the dough, not the clock – if it doesn’t seem to have risen enough, leave it longer.

Recipes taken from Slow Dough: Real Bread by Chris Young, published by Nourish Books. Hardback, £20. For more information on Sourdough September, visit  www.realbreadcampaign.org or follow @RealBreadCampaign on Insta and FB and @RealBread on Twitter.

5. During this time, repeat the stretch ’n’ fold action every now and then. You could do it hourly or every other hour, but it doesn’t have to be that often. Shape the dough however you like e.g. for an oiled tin, banneton, or freestanding on an oiled baking tray. Cover and leave for two or three hours until it’s fully risen.

6. Heat the oven (with a baking stone or tray in place if you’re proving dough in a banneton) to about 220 to 250°C.

7. Turn out the dough if proved in a banneton, dust the top with flour, if you like, and/or slash it with a sharp knife and put it straight into the oven.

8. Bake a large loaf for about 45 minutes, or small ones for about half an hour, turning the temperature down after 10 minutes to about 220°C if you started higher.

9. Turn out onto a wire rack and leave to cool before slicing – bread can be gummy and lose a lot of moisture if you cut when hot.

EU’s only organic chromium yeast for blood sugar control

How’s your BLOOD SUGAR?

C ontrol your blood sugar

Normal, stable blood sugar levels make life easier in many different ways. One way of ensuring stable blood sugar is by cutting down on carbohydrates such as pasta, potatoes, white bread, and soft drinks and sweets, as they contain large amounts of starch and sugar, all of which may throw your blood sugar off balance.

Up to 10 times better absorption

Organic ChromoPrecise yeast has higher bioavailability. According to EFSA* it gets absorbed up to 10 times better than synthetic chromium sources like chromium picolinate and chromium chloride.

In support of diet changes and exercise, you may contribute to the effect by taking Bio-Chromium, a supplement with the unique ChromoPrecise chromium yeast that is approved for its ability to help maintain normal blood sugar levels.