Your Healthy Living January-February 2023

YOUR HEALTH

4 Health News: All the latest news and research from the world of natural health and wellbeing 10 Celebrity Health: Sports broadcaster Karen Carney talks to Liz Parry about how the vegan diet has benefited her health

January / February 2023 22

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

YOUR FOOD

24 Your Food: Recipe inspiration for Veganuary from Amy Lanza

YOUR EXPERTS

12 Health Q&A: Our experts answer your questions on hyperthyroidism, collagen supplements and joint health 30 Your In Store Advisor: Independent health store advice on natural help for migraine from Rivers’ Remedies

Hello...

Welcome to our first issue of 2023!

Our celebrity interview this month is with former professional footballer turned broadcaster Karen Carney, who chats to us about how going vegan has benefited her health and wellbeing. It’s an appropriate topic for this time of year as it’s the annual Veganuary campaign where many of us will be taking up the pledge to go vegan for the month of January. Will you be taking part? If so, turn to page 24 for some recipe inspiration.

Our other features this month include a look at the topic of immunity and some natural ways to support the immune system through the cold and flu season. We also talk to the experts for some hints and tips on how to banish the symptoms of Seasonal Affective Disorder on page 20. Our in-store expert provides some advice for how to manage migraine naturally through diet and natural remedies, and on page 22 we find out some expert advice for choosing vitamins, minerals and supplements.

I hope you enjoy reading this issue and wish you all the best for the upcoming year.

Liz Parry | Your Editor

We’re social!

THE TEAM

EDITOR Liz Parry liz@jfnproductions.co.uk • PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi@jfnproductions.co.uk • PRODUCTION Leanne Bassett copy@jfnproductions.co.uk DESIGN Craig Gillespie craig@jfnproductions.co.uk • MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk

Chronic diseases such as diabetes and heart disease could be managed through consuming your daily calories within a time period of 8 to 10 hours. This is a process known as time-restricted eating. These were the findings reported in a new study published in the Endocrine Society’s journal, Endocrine Reviews.

“Time-restricted eating is an easy-to-follow and effective dietary strategy that requires less mental math than counting calories,” said Satchidananda Panda, Ph.D., of the Salk Institute for Biological Studies in La Jolla, Calif. “Intermittent fasting can improve sleep and a person’s quality of life as well as reduce the risk of obesity, diabetes and heart disease.” In the study, the researchers analysed the science

behind time-restricted eating in relation to clinical trials and examined its potential health benefits. Recent studies have shown that genes, hormones and metabolism rise and fall at different times throughout the day. Bringing our eating habits in line with our internal body clocks can optimise health and reduce the risk or disease burden of chronic conditions like diabetes, heart disease and liver disease.

“Eating at random times breaks the synchrony of our internal programme and make us prone to diseases,” said Panda. “Intermittent fasting is a lifestyle that anyone can adopt. It can help eliminate health disparities and lets everyone live a healthy and fulfilling life.”

Time-restricted eating may help to manage chronic disease 47%

NEWS Health

Read more health news at www.yourhealthyliving.co.uk

New online support for eczema sufferers

A new study by researchers at the University of Nottingham has found that appropriate online support can improve eczema in children and young people.

Researchers invited young people (aged 13 to 25 years) and parents or carers of small children to test a website that was specifically designed to support selfmanagement of eczema. The site, which is now available for anyone to use, is free from commercial influences and provides information, such as how to use eczema treatments and how to avoid potential trigger factors, based on the latest research. Users can also watch short videos or print off resources to help when discussing eczema with healthcare professionals.

The results, published in the BMJ, show that the Eczema Care Online website not only improved people’s eczema within six months but it also led to sustained benefits over a whole year. The website was tested in two randomised controlled trials including over 650 people with eczema (340 parents or carers of children with eczema and 337 young people who were caring for their own eczema). Via the website at www.EczemaCareOnline.org.uk

Light therapy found to help symptoms of MS

Researchers in Vienna have discovered that light therapy is a promising nondrug treatment option for Multiple Sclerosis (MS).

MS is almost always accompanied by fatigue, which is described by the vast majority of patients as the most distressing symptom.

The study involved 26 participants and was carried out by a team from the Department of Neurology at MedUni Vienna and AKH Vienna. Half of the group received a daylight lamp with a brightness of 10,000 lux, while the other half received an identical lamp that emitted a red light with an intensity of less than 300 lux.

AFTER MORE HEALTHY NEWS?

of Brits have experienced gut-related health issues.

Source: Health and Food Supplements Information Service (HSIS)

While the red light used by the control group showed no effect, the researchers observed measurable successes in the other group after only 14 days. The participants who used the 10,000 lux daylight lamp for half an hour every day showed an improved physical and mental performance and displayed less daytime sleepiness compared to the other group.

Lead researcher Stefan Seidel said: “The findings from our study represent a promising non-drug therapeutic approach.” However, the results need to be confirmed in a larger-scale study. The results were published in the Multiple Sclerosis Journal – Experimental, Translational and Clinical.

Head over and follow @YHLmag on social for all the latest news and healthy chat.

ANTIVIRAL PROPERTIES

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The Mediterranean diet may improve fertility

New research shows that following a Mediterranean diet may help to overcome infertility.

Researchers from Monash University, the University of the Sunshine Coast and the University of South Australia found that the anti-inflammatory properties of the diet can improve couples’ chances of conception.

UniSA researcher Dr Evangeline Mantzioris said: “Research shows inflammation can affect fertility for both men and women, affecting sperm quality, menstrual cycles, and implantation. So, in this study we wanted to see how a diet that reduces inflammation – such as the Mediterranean diet – might improve fertility outcomes. Encouragingly, we found consistent evidence that by adhering to an antiinflammatory diet – one that includes

lots of polyunsaturated or ‘healthy’ fats, flavonoids (such as leafy green vegetables), and a limited amount of red and processed meat – we can improve fertility.”

The Mediterranean diet is primarily plantbased, and includes whole grains, extra virgin olive oil, fruits, vegetables, beans and legumes, nuts, herbs, and spices. Yoghurt, cheese, and lean protein sources such as fish, chicken, or eggs; red and processed meats are only eaten in small amounts.

In comparison, a western diet comprises excessive saturated fats, refined carbohydrates, and animal proteins, making it energy-dense and lacking dietary fibre, vitamins, and minerals. Typically, a western diet is associated with higher levels of inflammation.

Monash University researcher, Simon Alesi, said: “The Mediterranean diet is

A third of long Covid patients experience loss of smell

Almost a third of long Covid patients experience persistent smell loss, with almost a fifth experiencing loss of taste, new research has revealed. Researchers from the University of East Anglia analysed results from the UK Coronavirus Infection Survey and studied information from over 360,000 people in March 2022. A total of 10,431 participants identified as suffering from long Covid and were asked about 23 individual symptoms and the impact of the condition on their day-to-day activities.

Lead researcher Prof Carl Philpott said: “Long Covid is a complex condition that develops during or after having Covid, and it is classified as such when symptoms continue for more than 12 weeks. Symptoms include headache, myalgia, fatigue and loss of taste and smell. Parosmia can persist for months after initial infection, alongside brain fog and memory loss.”

Prof Philpott added: “We found that fatigue was the most common symptom, whilst ENT-related symptoms included a loss of smell and taste, vertigo, shortness of breath, wheezing and a sore throat. Almost a third of self-reported long Covid patients were suffering persistent smell loss, and almost a fifth were still experiencing loss of taste. This is really significant because we know that loss of smell and taste really impacts people’s lives. Long Covid is a growing problem in the UK and we need to focus resources on supporting people with loss of smell and taste after Covid infection.”

The findings were published in the journal International Forum of Allergy and Rhinology.

consistently ranked among the healthiest diets in the world. But knowing that it may also boost your chances of conceiving and having a baby is extremely promising. Of course, more research needs to be done, but at the very least, shifting to a Mediterranean diet will not only improve your overall health, but also your chances of conceiving.”

Editor’s Choice

This month’s Editor’s Choice product is vITaL Vitamin D Plus by ITL Health. Did you know most people store vitamin D in their body but lack the right nutrients to activate it? Vitamin D Plus bridges the gap in a unique formula that blends key nutrients to ensure optimal vitamin D utilisation, including vitamin D3, magnesium and vitamin K2. It also includes a shot of vitamin B12, making it a winner for both a healthy immune system and a boost in energy and mood! Vitamin D Plus is also 100 per cent free from fillers, binders and excipients –and it’s vegan. It also just won Gold for Best Immunity Product!

BOOK SHELF

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

The Batch Lady: Cooking on a Budget by Suzanne Mulholland (£22, HQ, harpercollins)

In this new title, Suzanne Mulholland, also known as the Batch Lady, demonstrates how to create fresh and satisfying meals without breaking the bank. Featuring 100 delicious, simple recipes that will feed the whole family and fill your freezer, this book will help readers to save both time and money.

Gut Health – Nourish to Flourish by Louise Jones (£16.99)

This new book aims to get everyone healthier by improving gut health through tasty, nutritious recipes that are full of flavour and which gut microbes will love. The recipes are predominantly plant-based, suitable for vegetarians and gluten-free diets, and each has dairy-free and vegan options.

Food & Wellness: The Sobell House Vegetarian Cook Book (£17.50, Meze Publishing)

This new recipe book has been published to raise awareness and funds for Sobell House, a hospice caring for people in Oxfordshire. This collection of over 30 stories and recipes features input from celebrities such as comedian Mel Giedroyc and BBC newsreader Huw Edwards as well as local chefs and businesses.

The Galveston Diet: How to lose weight and feel amazing during menopause

by Dr Mary Claire Haver (£16.99, Penguin Life)

This doctor-developed, patient-proven diet plan makes it possible to lose weight and overcome symptoms during the menopause. Dr Haver’s diet plan includes altering the ratio of healthy fats, lean protein and quality carbohydrates to efficiently burn fat. It also focuses on intermittent fasting and anti-inflammatory foods.

Antioxidant flavonols linked to slower memory decline

People who consume foods and drinks containing antioxidant flavonols may have a slower rate of memory decline, a new study has revealed.

Antioxidant flavonols are found in several fruits and vegetables, as well as tea and wine, and are a group of phytochemicals known for their beneficial effects on health. The study involved 961 people with an average age of 81 without dementia who were followed for an average of seven years. The participants filled out a questionnaire each year on how often they ate certain foods. They also completed annual cognitive and memory tests and were asked about their level of education, how much time they spent doing physical activities and how much time they spent doing mentally engaging activities. The people were divided into five groups based on the amount of flavonols they consumed in their diet. The lowest group had an intake of about 5 mg per day and the highest group consumed an average of 15 mg per day. After adjusting for other factors that could affect the rate of memory decline, such as age, sex and smoking, the researchers found that the people who had the highest intake of flavonols experienced the slowest rate of cognitive decline. Study author Thomas M. Holland, MD, MS of Rush University Medical Center in Chicago noted this is probably due to the antioxidant and anti-inflammatory properties of flavonols.

Holland said: “It’s exciting that our study shows making specific diet choices may lead to a slower rate of cognitive decline. Something as simple as eating more fruits and vegetables and drinking more tea is an easy way for people to take an active role in maintaining their brain health.”

The findings were published in the online issue of Neurology®.

minutes with...

Bobby Qureshi, Director of Education for The College of Naturopathic Medicine (CNM)

What prompted your interest in naturopathy and nutritional therapy?

From a very early age I knew that I wanted to help people live healthier lives. I didn’t quite know how I wanted to do this and so initially trained as an osteopath. I went on to run my clinic for a number of years, but became increasingly frustrated that I didn’t have the tools to resolve so many chronic illnesses I was seeing. By chance, I stumbled across the College of Naturopathic Medicine (CNM). After starting the nutritional therapy and naturopathy training, I began implementing what I was learning and saw the most remarkable clinical results. I saw patients with rheumatoid arthritis going into complete remission, people with osteoporosis moving into normal bone density ranges and patients with chronic pain conditions seeing unbelievable changes.

What do you find most rewarding about your work?

I feel so fortunate to not only have the pleasure of helping patients in my naturopathic clinic, but also to work as the Director of Education

for CNM. I am extremely passionate about training the next generation of practitioners who are able to make a real difference to people’s lives, and CNM provides the perfect platform for this as the leading training provider for natural therapies in the UK and Ireland. I am always inspired by seeing students transform into successful practitioners through their training. Hearing from them how they have been helping their own patients brings me immense satisfaction.

How would you sum up your philosophy on natural health and wellbeing?

My philosophy is naturopathic, which basically means that my focus is on finding the underlying cause. I might see 10 different patients with the same set of symptoms or diagnosis, but my approach will be individualised based on what I believe is causing it. For example, I recently saw a patient with inflammatory bowel disease, which appeared to be triggered by antibiotics – disrupting her gut microbiome. My focus was on rebalancing the gut microbiome and calming the immune response. Within four months of dietary and lifestyle changes, as well as herbs and supplementation, she was completely symptom-free!

This idea of individualised medicine is beautifully summarised by Hippocrates, who is regarded as the father of modern medicine. He said: “It is more important to know what sort of person has a disease than to know what sort of disease a person has”. Let that one sink in!

CNM is the no 1 training provider for natural therapies. Visit www.cnmcourses.com or call 01342 777 747.

Brits are unaware of vitamin D recommendations

A new survey has revealed that more than two-thirds (68 per cent) of British adults are not aware of the Government’s recommendation to take daily vitamin D supplements between October and March – when the days are shorter, the nights are longer and exposure to sunlight is lessened.  This number is increased to 78 per cent in young adults aged between 18 and 24. The survey was carried out by YouGov for the British Nutrition Foundation. The survey also revealed that 17 per cent of respondents are buying dietary supplements less often due to the costof-living crisis.

Vitamin D is an essential nutrient that helps the body absorb calcium to

build and maintain healthy bones and muscles, and it also helps the immune system to work as it should. In the UK we get most of our vitamin D from the sun, as there are relatively few rich food sources, yet during the autumn and winter months the sun is too low in the sky to produce the UV wavelengths required for our bodies to make vitamin D.

Sara Stanner, the British Nutrition Foundation’s Science Director, said, “There is still much to be done to raise awareness of the recommendation that we all consider taking a 10mcg supplement during the autumn and winter months, as uptake of this advice is still too low.”

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Why is it so good? Offering 100 per cent pure collagen and a natural route to younger-looking skin, stronger nails and healthier hair, Beautivite has been voted ‘best beauty supplement’ for 2023. Tell me more! As the most abundant protein found in our bodies, collagen affords many benefits … not least as a recognised route to beauty. Beautivite improves hydration, elasticity and suppleness to reduce the formation of deep wrinkles.

Available from? Independent health food stores. Visit www.arthrovite.com or call 0800 0181 282.

Vitamin K linked to lower bone fracture risk

Australian researchers have discovered a link between vitamin K intake and reduced risk of bone fractures later in life.

The findings were the result of a study carried out by researchers from the University of Western Australia and Edith Cowan University’s Nutrition and Health Innovation Research Institute.

The study examined the relationship between fracture-related hospitalisations and vitamin K1 intake in almost 1,400 older Australian women over a period of 14.5 years. The researchers discovered that women who consumed more than 100 micrograms of vitamin K1 — equivalent to about 125g of dark leafy vegetables, or one to two servings of vegetables — were 31 per cent less likely to have any fracture compared to participants who consumed less than 60 micrograms. Food sources of vitamin K1 include vegetables such as kale, spinach,

broccoli and green beans as well as fruits such as prunes, kiwi fruit and avocado.

There were even more positive results regarding hip fractures, with those who ate the most vitamin K1 cutting their risk of hospitalisation almost in half (49 per cent). Study lead Dr Marc Sim said the results were further evidence of the benefits of vitamin K1, which has also been shown to enhance cardiovascular health.

He said: “Our results are independent of many established factors for fracture rates, including body mass index, calcium intake, vitamin D status and prevalent disease. Basic studies of vitamin K1 have identified a critical role in the carboxylation of the vitamin K1-dependant bone proteins such as osteocalcin, which is believed to improve bone toughness.” The findings were published in Food & Function.

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“

I’m always super busy and active, so I make sure that I eat healthily and nourish myself”

BALANCED

I like to take a approach to my health

Former professional footballer Karen Carney played for Birmingham City, Arsenal and Chelsea and also represented England during four FIFA Women’s World Cups and four UEFA Women’s Championships. She also represented  Great Britain at the 2012 Summer Olympics and in 2017 was awarded an MBE for services to football. Since retiring from professional sport in 2019, Karen has been a regular broadcaster on TV and radio. She was recently part of the presenting team covering the World Cup for ITV.

Q Did you enjoy the experience of reporting on the World Cup in Qatar?

Karen: Absolutely. To be able to watch and report on the World Cup has been an incredible experience. I was pitch-side during the Argentina game where about 80 per cent of the fans were from Argentina so the atmosphere was awesome. The games have been really enjoyable.

Q You retired from professional football in 2019. Have you found it hard to adjust?

Karen: It’s hard to explain to people, but when it’s been your job for so long and every day you’ve been told to be the best and to train your hardest, there’s a bit of anxiety when you retire. It can be a bit of a challenge mentally. When I first retired I was doing lots of running as I was training for the virtual London marathon during the pandemic. But it was probably a bit too much and I ended up getting injured. Now, I tend to stick to 30 minutes or 5K of running. I was going to the gym quite a lot in Qatar and I was doing a class called F45 with a couple of people

from the ITV team about three times a week. I love to train – don’t get me wrong – but when you’re a professional athlete, it’s your job. Now I enjoy training a lot more and I don’t max out on everything. I just do what’s needed to feel happy and healthy.

Q Has your diet changed too since you retired from professional sport?

Karen: I think I probably eat more now, which is hilarious! Before, it was quite regimented in terms of diet and getting the right amount of sleep. I think now I eat what my body wants me to eat and when I need food. I’m always super busy and active, so I make sure that I eat healthily and nourish myself. I’d say that I’m more relaxed about what I eat now and I like to take a balanced approach to my health.

Q You adopted a vegan diet a few years ago. What prompted you to make the switch to plant-based eating?

Karen: There was a couple of reasons. I’d read that the vegan diet was really good for your mental health and I looked into the research surrounding it. Also, at the time, I was suffering with an ankle injury and I had a lot of inflammation in my ankle. I found that the vegan diet really helped with that. I went from eating meat, fish and dairy to completely cutting it all out, so it was quite an interesting shift. When I first started on this diet it was a little bit trickier. I had to get into cooking and making a lot of my own food. Now, there is so much variety out there that being vegan has become a lot easier. If I ever struggle to find vegan food when I’m eating out then you can just put a plate of chips in front of me and I’ll be fine.

Q Did it help your performance on the pitch?

Karen: At first you go a little bit cold turkey. And there is a misconception that you’re going to lose power and strength. But once my body started to adapt and get used to it, my recovery was better, my stats were significantly better and I just felt so much better in myself. Everyone is each to their own and I really feel that you have to do what makes you happy and healthy. But the vegan diet really suits me and my only regret is that I didn’t do it earlier.

Q Do you take any vitamins or supplements?

Karen: I’ve never felt that I needed them. I think that eating well, having a balanced lifestyle and getting lots of rest seems to put me in good stead. None of my blood tests have ever come back suggesting that I’m deficient in anything. The interesting thing is that I was found to be iron deficient when I was eating meat and playing football professionally. I was always having to have iron top-ups.

Q You have been asked to head up a review of women’s football in England. Can you tell us about this?

Karen: I was asked by the government to chair a review into the future of women’s football, and I will be putting forward recommendations to the government in the near future. I was honoured to be asked to do it, especially after the Euros when England won the tournament. We want to make sure that the right infrastructure is put in place and to give women’s football the opportunity to become one of the best leagues in the world.

Follow Karen on Instagram: @kazcarney.

Karen Carney talks to Liz Parry about her recent experience reporting on the World Cup and how the vegan diet has benefited her health

Your health

&A

MONICA MCSHERRY ANSWERS: “Hyperthyroidism, also known as thyrotoxicosis and Graves’ disease, can be caused by different contributing factors. The more common of those factors is when the receptors which respond to thyroid-stimulating hormone (TSH) may over-respond and react by over-producing thyroid hormones. The body makes its own antibodies to the thyroid tissue, which may initially cause the overproduction of thyroid hormones. However, in time this effect may burn itself out, leading the receptors to become insensitive, and thyroid production starts to become affected the other way. This eventually results in the underproduction of thyroid hormones.

Symptoms may include weight loss, anxiety, frequent or loose bowel action, breathlessness and feeling tired all the time. Nutritionally, eating little and often is recommended. A wholefood diet with increased levels of calories from healthy fats, a small amount of complex carbohydrates and a healthy amount of protein is essential to meet the increased metabolic needs in hyperthyroidism.

Caffeine-containing drinks and other stimulants should be avoided. In mild cases of hyperthyroidism, consumption of the brassica family of foods may be consumed to control symptoms. L-carnitine is recommended for inhibiting the thyroid hormone.”

n Monica McSherry is a registered nutritional therapist, MSc, BSc, CHNC. She is undertaking a PhD in the Nutritional Management of Thyroid Disorders.

KEITH ALLUM ANSWERS: “While there are many factors to consider, the most important is the quality/quantity of the collagen supplement itself. Take careful notice of ‘collagen content’ as some available products contain little pure collagen. The marketplace –particularly via the internet – is littered with inferior products, often claiming miracle cures.

Source a reputable seller with proven research and results – someone who can vouch for products which are not only effective but also safe to take long-term with no side effects. A recommended dosage of collagen is between 7g and 10g per day, best taken orally (in drink form) as you cannot get that dosage through pills/tablets. Look for ‘hydrolysed’ supplements which are easily and quickly absorbed/digested through the intestinal wall.

Collagen is the most abundant protein in our bodies, found within every cell. It keeps connective tissue flexible, enabling our bones and cartilage to bear weight. From age 25, collagen levels diminish by about 1.5 per cent every year. Joints stiffen and, by 45, collagen reduces by up to 30 per cent. Replacing it can ease discomfort from conditions such as osteoarthritis. Other advantages include general well-being/ overall appearance. A collagen supplement can help you to stay looking younger for longer with smoother skin, stronger nails and healthier hair. Active people find that taking collagen can repair, replenish and protect joints and muscles before, during and after exercise.

Lastly, don’t expect an overnight fix. Once you have found the right collagen supplement it’s advisable to persevere with it for up to three months before assessing the benefits.”

n Keith Allum is the managing director of ArthroVite Ltd (www.arthrovite. com), the company responsible for introducing collagen hydrolysate to the UK in 1994.

MARC SANDERS ANSWERS: “It is very common to experience more aches and pains in the colder winter months; however, it is not always the case that your joints or pains are getting worse. The best way to help ease any aches and pains you might be experiencing during the colder months is by adding more gentle movements into your day-to-day routine. It can often be harder to motivate yourself to be active in winter, so start by adding movement into your day in small stages. Try going for a short 15-20 walk at the beginning or end of your day or incorporate a routine of gentle stretches into your daily schedule. Within a month you’ll notice you’re able to take longer walks, and should find those aches and pains are easing.

Another simple hack to help ease any aches is using microwavable heat pads, or hot water bottles for bigger joints. They work by loosening the muscle and therefore easing any aches and pains you might be experiencing. When heading out into the cold it’s always important to wrap up warm. When you become cold your body will tense up which can cause muscle strain – and could lead to longer health issues. The most important thing to remember is to listen to your body and if you notice any new aches and pains you must speak to a healthcare professional."

n Marc Sanders is a chiropractor and a member of the British Chiropractic Association. Visit chiropractic-uk.co.uk

Email your questions to liz@jfnproductions.co.uk

Or contact us via Facebook and Twitter /YourHealthyLivingMagazine @YHLMag See www.yourhealthyliving.co.uk for terms & conditions. We reserve the right to edit or shorten questions, and regret YHL and our experts cannot reply individually to your health and beauty questions.

You asked: “I was recently diagnosed with hyperthyroidism. Can nutrition help me?”

You asked: “I would like to try a collagen supplement, but I’m confused about what to consider when buying. Can you help?”

You asked: “I’m experiencing a lot of aches and pains lately. How can I ease them naturally?”

MORE THAN

natural immune health heroes

Give yourself a fighting chance against colds and flu by following our experts’ advice. Eating a balanced diet, prioritising sleep, reducing stress and taking supplements could help to keep infections at bay

1 Eat a balanced diet

“Immune systems are closely linked to our digestive systems and in fact 70 per cent of our immune system is found in the gut,” says Simone Thomas, bioenergetics practitioner, nutritionist and founder of Simone Thomas Wellness (www.simonethomaswellness. com). “For the gut and the immune system to operate to their best, it’s essential to eat a balanced diet rich in micronutrients. Foods like bell peppers, papaya and grapefruits are a great way to prevent infection as they contain vitamin

C, which stimulates the formation of antibodies and improves your immunity. Other good immune-supporting food includes organic fruits and vegetables, plenty of beans and legumes, whole grains such as brown rice and healthy fats such as avocado. Also keep alcohol down and be sure to drink plenty of water, as well as herbal teas rather than tea and coffee.”

2 Don’t sit still

“We all know that exercise is a great way to  feel good, keep fit and stay in shape but it can also help protect you from infection,” says Simone Thomas. “Research has found that moderate exercise reduces your chances of catching upper respiratory tract infections like the common cold, sinusitis and tonsillitis. So, enjoy the gym, take a spin class, go to a yoga session, or just get outdoors and get your heart rate up.”

Fight colds and flu with these natural ways to support your immune system

Immune support for the whole family

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Sambucol contains natural black elderberries plus vitamin C which contributes to the normal function of the immune system and protection of cells from oxidative stress. www.sambucol.co.uk

3 Take some antioxidants

“Antioxidants can help fight off infection,” says Caroline Hind, a registered nutritional therapist from Vitaminology (www.vitaminology.co). “Choose supplements containing a blend of antioxidants such as quercetin or extracts of green tea, grape seed, pine bark or other plant compounds. Supplement labels may use the words ‘bioflavonoids’ or ‘carotenoids’. Research is emerging to support the use of targeted antioxidant supplements such as PEA (palmitoylethanolamide) and oxaloacetate for conditions ranging from infections to fatigue. Take antioxidant supplements before 3pm in case they have a stimulant effect and interfere with sleep.”

4 Make sure you’re getting enough vitamin D

“Vitamin D is important for fighting off infection as well as regulating inflammation in the body,” says Caroline Hind. “Every cell in the body has receptors for vitamin D. Vitamin D3 is made by the body from sunshine and is the form of vitamin D the body can use; the other form, D2, has to be converted by the body first. Food sources include eggs and fatty fish such as salmon, mackerel, anchovies, sardines and herring. Summer stores of vitamin D run out gradually and our lowest levels are between December and March. Ideally, get your vitamin D level tested in autumn to determine whether you need supplemental vitamin D3 to reach the healthiest levels.”

Institute for Optimum Nutrition (www.ion.ac.uk). “Swollen glands, a sore throat and aching limbs can all be signs that the body is trying hard to cope, and a good indicator to take time to rest and relax. Gentle exercise such as meditation, yoga or walking can help you to do this.”

6 Prioritise sleep

“Studies have shown that sufficient sleep helps the immune system to work well, with chronic sleep deprivation an independent risk factor for impaired immunity,” says Paula Werrett. “It’s important to prioritise quality sleep by eating meals at least a couple of hours before bedtime. Avoiding technology close to bedtime and winding down with a bath or listening to some music can help to aid sleep.”

7 Avoid sugar

“Sugar is the enemy of the immune system,” says Caroline Hind. “There’s no need to give up all of your treats, but look for a couple of ways you can comfortably reduce your sugary foods. Examples include heating up some frozen berries or stewing some apples for a warm, low-sugar pudding that still feels like a treat but which contains a good dose of immunity-supporting antioxidants.”

8 Look after your gut

“Our inner ‘garden’ of bacteria, our billions of gut microbes, are impacted by our food and lifestyle,” says Registered Nutritionist Dr Lucy Williamson DVM MSc ANutr (www.lwnutrition.co.uk). “They’re vital for our long-term health, not least our immunity. This is because many of the cells which make up our immune system are located within the wall of our gut. To optimise our gut health, we want to nurture as big a variety of gut microbes as we can. We can do this by eating as big a variety of plants every week as you can – aim for 30 different types! Remember, this includes beans, pulses, nuts, seeds, cereals, grains, herbs and spices as well as fruit and veg. Eat small amounts of fermented foods every day. These are naturally probiotic like yogurt, kefir, kimchi and kombucha. Recent research from King’s College London has also shown plenty of happy gut bacteria when we include minimally processed animal-based foods in our diet too, like sustainably sourced fish – great for vitamin D which is another important nutrient for a strong immune system.

Strengthen Your Natural Immune Defences with NaturesPlus Immune*

NaturesPlus Immune supplies key nutrients and time-tested botanicals that are designed to support your defences from the inside out. Immune consists of seven science-backed formulas that can be used individually or stacked for extra nutritional activity.*

To find out more visit your health food store or go online at naturesplus.co.uk. *Vitamin A, vitamin C, vitamin D, zinc and selenium contribute to the normal function of the immune system.

You`ll

Great buys at your health store

For Immunity

Get winter ready: by boosting your immune system naturally with high strength Paradox Omega for all the family.

Tell me more! This totally natural and pure Icelandic omega oil is protected in a unique way, so the omegas are more effective, remain fresh with no fishy taste and are therefore more bioavailable in the body. Not all omegas are the same and it is imperative to take the best quality omega-3 product to ensure you obtain the maximum health benefits. How much? £9.99 for 60 capsules.

Available from? Health food stores UK & Ireland. Visit www.paradoxomegaoils.com

Try this! Zinc Plus from Nature’s Answer contains preferred forms of vitamins and minerals for absorption and bioavailability to support a healthy immune system.

Tell me more! Each capsule contains 25mg of zinc (featuring a combination of picolinate and citrate) plus meaningful doses of copper (as amino acid chelate) and vitamin B6 (as pyridoxal5-phosphate). It is free from magnesium stearate and is vegan-friendly.

Available from? Independent health stores and pharmacies nationwide and kijaniliving.com

Try this! Eden Extract: the best olive leaf for unequalled immune support. Why should I try it? By attacking harmful micro-organisms and directly supporting the body’s own defences, Eden Extract enables the immune system to better protect and restore good health. Tell me more! Medical experts worldwide have long praised the amazing properties of the sterio isomer d-lenolate which is only available in this exclusive patented extraction from selected handpicked olive leaves. This powerful extract is often referred to as nature’s “smart germ-killer”. For free further information: email sales@oliveleaf.co.uk or to order visit www.oliveleaf.co.uk. Trade enquires welcome 01709 515920.

What’s this? Bristol Fungarium’s Chaga is wild harvested, and once extracted into their strong 1:4 tinctures, acts as a powerful natural immunomodulator.

Tell me more! The most antioxidantrich food source in the world, Chaga also stimulates white blood cells and contains remarkably high levels of important minerals such as copper, selenium and zinc, all essential for healthy immune function. Priced at £35 for 50ml.

Available from? Selected independent health food stores. Visit www.bristolfungarium.com

Award-winning! Bee prepared Daily Defence Immune Formula from Unbeelievable Health combines therapeutic amounts of highest quality plant-sourced ingredients including several with antiviral properties such as bee propolis and elderberry.

Tell me more! Capsules may be opened into juice if desired. Suitable for children too. Concentrated so fewer are required. No fillers, allergens or excipients. UK made.

Available from? Independent health stores, Ocado and online. Visit www.unbeelievablehealth.co.uk

Cholesterol

Bjørn

Madsen

takes a look at the topic of cholesterol

Contrary to popular belief, cholesterol is useful because we need it to build healthy cell membranes and produce hormones. You also need triglycerides because they are an important source of energy, and you can conveniently control your triglyceride levels by taking a fish oil supplement.

We humans have various lipids in our bloodstream. We depend entirely on their presence. For example, you need cholesterol to build strong and healthy cell membranes and to make certain hormones. Many people consider cholesterol an undesirable substance but it is actually quite the opposite. What makes cholesterol problematic is when it becomes oxidised and forms plaque on the inside of the blood vessel walls. This can be avoided by eating healthy foods that contain antioxidants, which protect the cholesterol.

Triglycerides as an energy source

Another type of blood lipid that is essential for you is called triglycerides. They provide your body with energy, but their main function is to store energy for later use. With triglycerides, it is a slightly different story than with cholesterol. If you consume more triglycerides than your body burns for

energy, they get stored as fat. Chronically elevated serum triglyceride levels are a constituent of metabolic syndrome and non-alcoholic fatty liver disease (NAFLD), both of which contribute to heart disease and obesity problems.

Omega-3 for triglyceride management

There is growing evidence that the two omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) play a major role in the management of triglyceride levels. According to several studies, a triglyceride-lowering effect can be obtained with as little as one gram of omega-3 daily. For people who dislike the taste of fish or simply have trouble

with getting that amount of omega-3 from their diet, a supplement represents a useful alternative. Bio-Marine from Pharma Nord is a high-quality supplement that contributes to the maintenance of normal triglyceride levels in the body.

Study of Danish fish oil

In a study1 from the University of Kuopio, scientists compared the triglycerideregulating effect of taking Bio-Marine capsules daily or eating 4-5 weekly fish meals. Significant and very similar results were observed in the participants who took the capsules and those who got fish on their plates. In other words, for triglyceride management you can choose one option or the other. Still, it is advisable to include fresh fish in your diet, as it also provides other useful nutrients such as selenium, vitamin D, and iodine

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.

Banish the winter

Top tips for combating Seasonal Affective Disorder

With less sunlight and longer, darker days, it’s no surprise that many of us suffer with the winter blues, commonly known as Seasonal Affective Disorder.

“Seasonal affective disorder (SAD) is a type of low mood disorder that comes and goes in a seasonal pattern,” explains Dr Rupy Aujla, NHS doctor, podcaster and author who has partnered with meal kit service Green Chef (www.greenchef.co.uk). “Symptoms include low mood, lack of interest in normal everyday activities, despair, guilt, difficulty concentrating and lethargy.”

Dr Rupy adds: “People produce less vitamin D in the winter months because

of the lack of exposure to adequate natural light, and this also happens to be when many people suffer with low mood or seasonal affective disorder (SAD). There is a correlation.”

It seems that our brains also undergo chemical changes during the wintertime, due to the lack of sunlight, as Dr Jenny Barnett (PhD), a neuroscientist and the Chief Scientific Officer of leading brain health platform Five Lives, explains. “Your brain produces a hormone called melatonin in response to darkness to put you in the mood for sleep,” she says. “It is thought that some people with SAD produce too much melatonin as the days become shorter in winter, causing them to feel perpetually

sluggish and apathetic. With a drop in levels of natural sunlight and our general routines turned upside down, our bodies end up producing less of a mood-regulating chemical called serotonin.

When serotonin levels are low, our brain metabolises what it does have faster, which leads to an imbalance of chemicals within the brain that can make it hard to regulate our emotions. This leads to higher levels of anxiety and feelings of depression, which can drastically affect those with brain or mood-related conditions.”

NATURAL WAYS TO BANISH

THE SYMPTOMS OF SAD

Load up on vitamin D  “It’s particularly hard to get enough vitamin D – which we produce through exposure to light, and is linked to cognitive function – during the winter,” says Dr Jenny Barnett. “You could consider supplementing your diet to help maintain levels: the UK government recommends taking 10 micrograms of vitamin D daily, especially during the winter months. And while you’re at it, make sure you’re getting plenty of brainhealthy nutrients from your diet too: vitamin B12 can be found in foods such as meat, fish, cheese and eggs, so for those following a vegan diet, speak to your GP about a supplement. And to make sure you get enough folate, fill your plate with green leafy vegetables, broccoli, beans and pulses, and avocados.”

Get your heart pumping

“There is a very strong link between cardiovascular health and brain health, and people who exercise regularly have a lower risk of brain disorders such as stroke, dementia and depression,” says Dr Jenny Barnett. “Physical exercise like a morning run can also help you combat winter-related brain fog, by creating short-term improvements in cognitive function, and providing long-term brain health benefits. Plus, it gets you outside early in the morning, when seeing daylight is especially beneficial. Aim for a minimum of 15 minutes of vigorous activity three times a week – this could be a morning jog or run, a bike ride, swimming or even a dance session.”

wakefulness and in the extreme cases, SAD.” Smart lighting may help to regulate your body clock. It can be set to brighten and dim over the course of the day as well as change colour to mimic natural daylight or warmer yellow tones at night.

Use the power of visualisation

Spend more time outside “Getting outside in natural light, even without the sun, will help with symptoms of SAD,” says Fenella Hemus, a certified hypnotherapist and mindset coach (www.fenellahemus. com). “Being in nature as often as possible, especially the woods, mountains or by the sea, will rebalance our body with negative ions. This counteracts the excess positive ions we absorb from all the electronics, which can increase irritability and lethargy and lower mood. Moreover, the air is purer, contains fewer airborne viruses and the fresh air helps us to sleep too.”

Try some light therapy

“Environmental factors, especially light, impact our circadian rhythms,” says Kate Baker, Light and Wellness advisor, at smart lighting expert 4lite. “Our body clock develops over a lifetime, using the colour of the light around us to tell the difference between daytime and evening. Naturally we should start to wake with sunrise and feel at our most alert a few hours after waking, then start to feel sleepy after around 15 hours, when the light starts to fade. Factors such as short days in the wintertime and lack of access to natural light can play havoc with our body’s natural rhythms, leading to disordered feelings of sleepiness and

“Visualisation is another effective way to improve mood and mindset,” says Fenella Hemus. “The mind can’t tell the difference between reality and something strongly imagined. For years athletes have successfully used visual rehearsal to improve performance and we can too. Creating and practising a visualisation focusing on feeling happier and achieving the positive things we want, will put us in a better frame of mind and it will activate something called the Reticular Activating System, which causes our brain to start looking for those very things we’ve imagined.”

whatsupp?

The vast range of vitamins, minerals and supplements available now can be quite overwhelming for those of us who are looking for some extra nutritional support. Supplements can be a great way to top up your intake of certain nutrients, but choosing the right ones can be tricky. Here, YHL speaks to two nutrition experts to get their advice on how to choose the right supplement for you.

Variety is the spice of life

“Eating a wide variety of foods is first and foremost the best way to make sure that you’re meeting your vitamin and mineral needs,” says Laura Bradley, a certified diet and nutrition advisor. “When looking to buy supplements, consider which vitamins and minerals you can get from your diet, and which need topping up. Vitamin D is difficult to come by during winter in the northern hemisphere and therefore supplementing this would be a good idea. Pregnant women and those trying to conceive should take a supplement containing folic acid. Vegans should include B12 and iodine supplements as it is difficult to meet the needs for this vitamin through a plant-based diet alone.”

“It can be a good idea to take a product that combines different nutrients to either avoid taking too many tablets or to improve the effectiveness of the product,” says Nicola Ragon Paxton, a BANT Registered Nutritionist, and founder of I Love Greens. “Some nutrients work well together and need to have the correct ratio maintained.

For example, magnesium and calcium, and iron and vitamin C are important combinations.

Zinc should also ideally be supplemented with copper to avoid a deficiency.”

Consult with an expert

“There is so much choice but not all products are equal and not all are what they seem,” says Nicola. “Ideally you should always consult with a qualified expert like a BANT Registered Nutritionist to ensure the supplements are needed and to confirm dosage. This will also prevent you from accidentally doubling up on certain nutrients which is common when people take multiple supplements.”

Expert advice on choosing the right vitamins, minerals and supplements for you

Check quantities

“If you are planning to go over the RDA (Recommended Dietary Allowance), then always talk to a doctor or heath practitioner first,” says Laura. “Some vitamins, minerals and herbal extracts can be toxic if consumed in high quantities or over a prolonged time period so always make sure you are consuming supplements in healthy quantities. If you are taking other medications, prescribed or otherwise, talk to your doctor as some ingredients in supplements can have negative interactions with medicines. For example, vitamin E can increase the chance of bleeding in those taking blood-thinning medications. Pregnant and breastfeeding women should also talk to their health practitioner before starting supplements as not all are suitable. For example, vitamin A in large quantities should be avoided as this can pose a risk to your baby.”

Safety first and foremost

“Safety and quality are both big considerations when choosing a brand of supplement,” says Laura. “In the UK, there is no requirement for food supplements to be registered, as long as they comply with the law. There is also no maximum level of vitamins and minerals. It is therefore important to find good quality brands that you can trust. As well as looking at the ingredients in your supplements, make sure to buy from reputable sources and check that the supplement you are looking at has an expiry date.”

Look at the label

“When choosing your own supplements, always check the label to see the dosage,” says Nicola. “Many labels might claim to include a certain nutrient but the levels are so low that it’s hardly worth it. Looking for the reference nutrient intake (RNI) for a nutrient can help you make decisions. Many cheaper supplements will also contain vitamins and minerals in a form which the body finds hard to absorb or have certain side effects (like ferrous sulphate).”

“Binders, coatings, artificial colours and flavourings are all used by some manufacturers,” says Laura. “Avoid things with ‘propyl’ or ‘ethyl’ in the ingredients as these often relate to artificial additives and should be avoided. Binders are more likely to be found in tablets than capsules. If there is anything that you are allergic or intolerant to then check the supplement is free from them, such as lactose, and check they are vegan or vegetarian if you don’t consume animal products.”

plant-based pledge Take the

Need some recipe inspiration for Veganuary?

Try these delicious dishes from Amy Lanza

Every year, during the month of January, hundreds of thousands of people across the world take up a pledge to go vegan for the month, as part of the Veganuary campaign. This year, why not give plant-based eating a try if you haven’t done so before? If you need some inspiration, take a look at these great recipes courtesy of Amy Lanza, author of NourishingVeganEveryDay.

SESAME-CHILLI-GARLIC TOFU NOODLES

Amy says: “Noodles are a great midweek meal, and these sesame-chilli-garlic tofu noodles are so much better than getting take-out. They take less than 20 minutes to make, are packed with fresh and vibrant vegetables and protein-rich tofu, all served with a sticky chilli, garlic and sesame dressing.”

SERVES: 4 TIME: 20 MINUTES

INGREDIENTS

FOR THE SAUCE

¼ cup (60 ml) tamari soy sauce

3 cloves garlic, crushed ½–1 red chilli, chopped small 1 tablespoon (15 ml) maple syrup

• 1 tablespoon (15 ml) sesame oil

• 1 teaspoon sriracha hot sauce

• 1 teaspoon mirin

FOR THE NOODLES

2 tablespoons (30 ml) sesame or olive oil, divided

• 8 ounces (200 g) extra-firm tofu

• 4 scallions

• 1 carrot, peeled

• 1 red bell pepper

• 4 ounces (100 g) broccoli

• 4 ounces (100 g) bean sprouts

• 8 ounces (200 g) dry soba or udon noodles

TO SERVE

• 2 tablespoons (16 g) black and/or white sesame seeds

• Chilli flakes

• Sliced fresh red or green chilli (optional)

METHOD

1. To make the sauce: Add all the ingredients to a small bowl and whisk until combined.

2. Heat 1 tablespoon (15 ml) of oil in a large frying pan over medium-high heat. Slice the tofu widthways into 2 or 3 thinner strips, then slice into triangles. Add to the hot oil and fry over mediumhigh heat for 5 minutes, or until crispy and golden and flip over to cook on the second side. Once golden, pour 1 tablespoon (15 ml) of the prepared sauce over the tofu, allowing the sauce to sizzle and evenly coat the tofu. Remove from the heat and warm again just before serving, if needed.

3. Chop off the ends of the scallions, then slice into 2-inch (5-cm) sticks; include the green part, too. Slice the carrot, bell pepper, and broccoli into small pieces or matchsticks.

4. Heat 1 tablespoon (15 ml) of oil in a large wok or frying pan over high heat. Add the scallions, carrot, bell pepper, and broccoli. Stir-fry over high heat for 5 minutes, or until the vegetables are tender but still have some bite. Add the bean sprouts and fry for 2 to 3 minutes, until cooked through. Add 2 tablespoons (28 ml) of the prepared sauce and fry for 1 minute.

5. Meanwhile, cook the noodles according to the package instructions and rinse in cold water.

6. Pour the noodles into the pan with the vegetables along with most of the sauce. Toss well and fry for 2 minutes.

7. Divide between four bowls, top with the sticky tofu and remaining sauce. Sprinkle over the sesame seeds, chilli flakes, and fresh chilli (if using).

8. Eat right away or store leftovers in a sealed container in the fridge for 2 to 3 days.

Serving suggestions and variations

• Use any vegetables, such as aubergines, courgette, mushrooms, baby corn or sugar snap peas.

• Instead of tofu, add some edamame beans to the frying vegetables as they cook.

CASHEW-CAULIFLOWER AND SPINACH DAHL

Amy says: “Nothing beats a wholesome, cosy bowl of dahl on a chilly day. This one features warming spices and vibrant greens, topped with sticky-sweet, roasted cauliflower florets. I love to make this for family dinners and save some for the day after as it tastes even better as the flavours infuse. This recipe is packed with protein and fibre and it’s naturally gluten-free.”

SERVES: 4

TIME: 10 MINUTES PREP PLUS 40 MINUTES COOKING INGREDIENTS

FOR THE CAULIFLOWER

• 1 medium-size cauliflower, chopped into florets (3 cups, or 400 g)

2 tablespoons (32 g) cashew butter

1 tablespoon (15 ml) tamari or soy sauce

1 tablespoon (15 ml) sesame oil

FOR THE DAHL

2 tablespoons (30 ml) olive oil

• 1 white onion, small dice

• 4 cloves garlic, crushed

• 1-inch (2.5-cm) piece fresh ginger, peeled and grated

• 1 teaspoon ground cumin

• ½ teaspoon smoked paprika

• ½ teaspoon ground turmeric

• 1 teaspoon black mustard seeds

• 1 heaped cup (200 g) red lentils

• 1⅔ cups (400 g) strained tomatoes (tomato passata)

• 2 cups (480 ml) vegetable stock

• 1 tablespoon (15 ml) tamari

• 2 tablespoons (32 g) cashew butter

• Salt and pepper, to taste

• 2 tablespoons (28 ml) lime juice

• 1½ packed cups (60 g) baby spinach

TO SERVE

• 2 cups (350 g) cooked rice

• Toasted cashew nuts

• Dairy-free yogurt

• Chopped fresh coriander

METHOD

1. Preheat the oven to 350°F (180°C, or gas mark 4). Line a baking tray with parchment paper.

2. To make the cauliflower: Pour the cashew butter, tamari and sesame oil into a large mixing bowl, and stir together until smooth. Add the cauliflower florets and toss well to coat the cauliflower pieces. Season with salt and pepper. Spread the cauliflower evenly on the baking tray. Bake for 30 minutes, flipping over halfway through.

3. To make the dahl: Heat the olive oil in a large pan over high heat. Add the onion, garlic, and ginger. Fry for 5 minutes over high heat, until turning translucent. Add the cumin, smoked paprika, turmeric, and black mustard seeds. Continue to fry for 1 minute, or until fragrant.

4. Pour in the red lentils, strained tomatoes, stock, tamari and cashew butter. Season with salt and pepper. Stir well and bring to a boil. Place a lid on the dahl and simmer over medium heat for 30 to 35 minutes, or until the lentils have softened. Stir the dahl every so often to prevent it from sticking to the bottom.

5. Once the dahl is ready, add the lime juice to the pan along with the baby spinach. Stir well. Cook for 5 minutes, until the spinach leaves wilt.

6. Serve the dahl warm topped with the cashew roasted cauliflower, alongside rice, cashews, yogurt, and coriander. Leftover dahl will keep in a sealed container in the fridge for 2 to 3 days or for up to 1 month in the freezer.

Serving suggestions and variations

• Make this delicious dahl nut-free by using seed butter, such as tahini or sunflower seed butter, in place of the cashew butter.

• Batch cook this dahl as it tastes even better with time for the flavours to meld – great for meal prep and for popping in the freezer for a rainy day.

Power your way through winter: with Bio&Me’s new Gut-Loving Porridge Sachets, created by The Gut Health Doctor.

Tell me more! Choose from Apple & Cinnamon and Super Seedy & Nutty for a deliciously creamy, gut-healthy porridge in just two minutes. High in fibre, with no added sugar, they’re also 100 per cent plant-based; simply add your milk of choice. How much? £2.65 for six sachets.

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

Omega 3 (ALA) Contributes to the maintenance of normal blood cholesterol levels.

SMOKY SWEET POTATO AND MIXED BEAN CHILLI

Amy says: “This ‘chilli non-carne’ is a family favourite

– and for a good reason! It’s warming, wholesome, and hearty. Full of fibre and protein from sweet potatoes and beans, this one-pot meal is a winter staple at my house. I hope you’ll love it, too. It’s even got a secret added ingredient to make it really rich and delicious.”

SERVES: 4

TIME: 10 MINUTES PREP PLUS 35 MINUTES COOKING INGREDIENTS

FOR THE CHILLI

• 1 tablespoon (15 ml) olive oil

• 1 onion, small dice

• 4 cloves garlic, crushed

• 1 large sweet potato, peeled and cubed (3 cups or 400g)

• 1 red bell pepper, cubed (1 cup, or 150g)

• ½ teaspoon chilli flakes

• 1½ teaspoons ground cumin

• 1 teaspoon hot smoked paprika

• 1 teaspoon dried oregano

• 1 can mixed beans (drained: 8½ ounces, or 240g)

• 1 can chopped tomatoes (14 ounces, or 400g)

• 2 tablespoons (32g) tomato paste (purée)

• 1 cup (240 ml) vegetable stock or water

• 1 tablespoon (5 g) cacao or cocoa powder

• Salt and pepper, to taste

TO SERVE

• 2 cups (350 g) cooked rice

• Avocado

• Vegan sour cream or yogurt

• Tortilla chips

• Vegan cheese

• Fresh coriander

METHOD

1. Heat the olive oil in a large, non-stick pan over mediumhigh heat. Once hot, add the onion and garlic. Cook over high heat for 3 to 5 minutes, or until turning translucent.

2. Add the sweet potato and bell pepper. Fry for 5 minutes to soften the vegetables.

3. Add in the chilli flakes, cumin, hot smoked paprika, and oregano. Fry for 1 minute, stirring well, until fragrant.

4. Pour in the beans, tomatoes, tomato paste, vegetable stock, and cacao powder. Season with salt and pepper. Stir well, bring to the boil, and cook with a lid on over medium heat for 25 to 30 minutes, until the potatoes are soft.

5. Serve the chilli with cooked rice, avocado, vegan sour cream, tortilla chips, vegan cheese, and cilantro.

6. Once cool, the chilli will store in a sealed container in the fridge for 2 to 3 days or in the freezer for up to 1 month.

Serving suggestions and variations

• Use any beans for this chilli. Amy says: “I love to use canned mixed beans for variety, but kidney, pinto, black, or cannellini beans would also be great.”

• Make sure to cook up a big batch to freeze for later, as it tastes even better after the flavours meld.

Extracted from Nourishing Vegan Every Day by Amy Lanza, £19.99 Fair Winds Press. Photography: Amy Lanza.

The guide to vegan beauty

products

Interest in vegan living is at an all-time high, according to a recent report from the Vegan Society. And while more and more people are switching to a plantbased diet, many are also looking to buy vegan beauty products too.

Reports are backing up the trend A 2021 report by the Vegan Society found that 56 per cent of shoppers want to see more vegan-verified cosmetics and toiletries. And a survey by the Fund for Replacement of Animals in Medical Experiments (FRAME), found that 84 per cent of Brits would not buy cosmetics if they have been tested on animals.

Ingredients to watch out for If you want to switch to vegan cosmetics and toiletries you’ll need to start checking the labels of your beauty and bodycare products. Here are some examples of ingredients to watch out for.

Keratin is frequently found in hair products but it is derived from the feathers, horns, and wool of certain animals. Plant-based substitutes include almond oil, sea buckthorn oil and avocado oil.

Lanolin is an emollient that is derived from sheep’s wool and it can often be found in lip balms and hair products. Vegan alternatives include coconut oil and shea butter.

Glycerine comes from animal fats and is often found in products such as soaps and hair products. Look out for vegetable glycerine instead.

Casein is a protein found in milk, which is used as an emulsifier in hair products. The plant-based version is called legumin and is derived from legumes such as beans, peas, lentils and hemp.

Squalene is found in shark liver oil and is often used in moisturisers, cleansers and skincare products. Plant-derived versions are now available, so check for this on the ingredients label.

Stearic acid is a fatty acid that is found in animal and plant fats (typically coconut or palm oil). It is an emulsifier, emollient, and lubricant that is found in a whole host of beauty products, from moisturisers to make-up. Check labels to make sure that any products you use contain the vegan form.

Collagen is found in a number of anti-ageing products and is derived from the bones, skin and connective tissue of animals. Vegan alternatives include soya protein and almond oil.

N-Acetyl Glucosamine (NAG) is derived from the shells of crustaceans, like crabs and lobsters, and is often used in exfoliators. Many vegan varieties are now available.

Beeswax is often found in lip balms, hand creams and moisturisers. It is sometimes labelled as cera alba, but vegan alternatives include candelilla wax and soya wax,

Look for the Vegan trademark

The above list is by no means exhaustive. So how can you ensure that the products you are buying are truly vegan? One way is to look for the Vegan Society’s Vegan Trademark. This ensures that the product has not been tested on animals and guarantees that it does not contain any animal products or by-products. While checking for ingredients can be a minefield, this will give you peace of mind and ensure that your products are truly crueltyfree and kind to animals.

A natural beauty boost! SkinWorks Multivitamin Serum with Hyaluronic Acid combines skin brightening and anti-ageing ingredients to create a powerful but delicate everyday serum. Tell me more! Developed to fight the first signs of ageing, this lightweight vegan serum improves skin firmness, visibly toning while smoothing the appearance of fine lines and wrinkles. It hydrates for smoother, firmer, more radiant skin. How much? £19.99 for 30ml.

Available from? Independent health food stores. Visit www.skinworks-skincare.com

YHL takes a look at the growing demand for vegan beauty

Independent health store advice on natural ways to manage migraine

or cheese, wheat, chocolate, eggs, oranges, tomato and fish. Also, alcoholic drinks, in particular beer and red wine.

that you eat more fish as well as flax, hemp and chia seeds. I would also suggest taking a good quality fish or algae oil supplement.

Migraine affects more women than men and this condition also tends to run in families. There are various factors that could trigger migraine and these include:

• Chronic stress or intense emotional change.

• Hormonal changes: for example some suffer only temporarily during puberty, while long-term sufferers could be triggered by ovulation or contraceptive pills.

• Weather: changes in pressure or sun exposure/glare.

• Low serotonin levels.

• Withdrawal from caffeine.

• Sensitivity to chemicals like monosodium glutamate (MSG) or nitrates.

• Food allergies.

Common triggers for migraine

Certain foods or drinks can also trigger migraine. Examples of these are cow’s milk

Rivers’ Remedies

Food allergies and intolerances can be a trigger for migraine, so a change of diet can help once you find out what your triggers are. If you also suffer from IBS then it’s likely that food sensitivities are involved.

Food allergies and intolerances are highly individual, so consider a food elimination diet or, if it’s affordable, allergy and intolerance testing is easier.

For some, histamine foods are a trigger in which case removing chocolate, mature cheese, pickled and fermented foods, beer and red wine would help.

Additives such as monosodium glutamate and nitrates can be triggers, and removing highly processed foods from our diets is always beneficial so that’s a good place to start.

Nutrients and herbal remedies

In terms of nutrition, I would recommend that anyone who is affected by migraine should try increasing their dietary omega-3s for their anti-inflammatory effect. Make sure

The following nutrients are well tolerated and have good evidence for reducing incidences or severity of migraine:

- High dose vitamin B2 (400mg daily for adults) was shown to be effective in research. Combine this with a general B vitamin complex.

- Magnesium: look for a quality supplement that’s free from magnesium oxide.

- CoQ10.

5-HTP may also be a helpful preventative, but it’s not suitable with some antidepressant medications, so please check with your doctor before use. Herbal remedies including feverfew, butterbur and ginger have also helped many people.

Migraine is complicated, so if you suffer, it will take time, trial and error to find the best course of action. If you struggle to discover your personal triggers or to find therapies that help, consider consulting a naturopathic practitioner for personal advice.

Rivers’ Remedies was founded by Rebecca Rivers in 2008 and is now run by a team of four: Rebecca, Elly, Daisy and Kara. The store stocks only the best natural and organic products from British companies who source locally wherever possible and employ fair trade and ethical practices. The store is located at 19 Lower Marsh, London SE1 7RJ.

To find out more, visit rivers-remedies.co.uk and Instagram: @riversremedies For more info on City Survivor supplements visit www.citysurvivor.co.uk and Instagram: @citysurvivoruk

Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of expertise. This month we talk to Daisy Connor, Nutritional Therapist at Rivers’ Remedies and founder of City Survivor supplements

As beneficial as fresh fish

• Omega-3 in the form of free fatty acids.

• Optimal for absorption in the digestive system.

• Concentrated fish oil with 65% Omega-3 + Vitamin B12.

• EPA* and DHA* contributes to normal heart function.