Your Healthy Living January-February 2024 by JFN PRODUCTIONS

JANUARY / FEBRUARY 2024 www.yourhealthyliving.co.uk

FREE MAGAZINE The A to Z of healthy living How to support your immune system this winter

living WIN! A spa break

worth £300

Beating Seasonal Affective Disorder the natural way Tasty and healthy recipes for Veganuary

Ching-He Huang

“My budget-friendly cooking tips”

Natural beauty tips for radiant skin, expert advice on natural pain relief, help for fitness motivation, top giveaway prizes, plus the latest natural health news and research

Inside

January/February 2024

YOUR HEALTH 4

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

Celebrity Health: TV chef and best-selling food writer Ching-He Huang gives an overview of how to cook healthy Asian cuisine on a budget

Your Health: Strengthen your immune system the natural way

Your Look: Hormonal acne – causes, symptoms and natural treatment

20 Special Feature: The A to Z of natural health 26 Your Health: Natural tips to tackle Seasonal Affective Disorder

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

COMPETITION TIME 27 Your chance to win: Complete our reader survey and you could be in with a chance of winning a spa break worth £300

Hello...

Happy New Year! Welcome to our first issue of 2024. Have you made any New Year’s resolutions? I have, but I don’t know how long my motivation will last! I’ve resolved to kickstart my fitness with a new long-distance running challenge this year and I’m determined to nail my fuelling strategy. Get in touch with us on our social media channels to tell us about your New Year health goals! In this issue we have a great celebrity feature on TV chef Ching-He Huang, who offers some tips for how to cook healthy Asian food on a budget. Our features include natural ways to strengthen your immune system during the winter as well as some expert advice on how to manage Seasonal Affective Disorder. We also have some delicious plant-based recipes if you need some inspiration for Veganuary. Are you taking up the challenge to go plant-based for January? Don’t forget to complete our reader survey (details on page 27) as you could be in with a chance of winning a spa break for two. We love to hear your feedback on Your Healthy Living magazine! Wishing you good health,

YOUR FOOD 28 Your Food: Plant-based recipe inspiration for Veganuary

YOUR EXPERTS 12 Q&A Extra: Our experts answer your questions on natural pain relief, collagen and fitness motivation

Liz Parry | Your Editor

We’re social!

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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

Your Healthy Living magazine is distributed through natural products wholesaler Dundeis (UK) Ltd. Should retailers require more copies, simply use order code 100 and these will be delivered subject to availability.

Your Healthy Living, JFN Productions Ltd, Unit E1, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2024 Published by JFN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle.

January/February 2024 www.yourhealthyliving.co.uk

Health News

Ultra-processed foods come under fire A campaign group has called on the government to tackle the issue of ultra-processed foods and how they affect children’s health. In an open letter to Prime Minister Rishi Sunak, the group have outlined their concerns about the health impacts of ultra-processed foods and have urged the government to support schools to play a major role in tackling the issue. The group consists of experts from the Soil Association, renowned chefs, restaurateurs, doctors, head teachers and youth activists. Ultra-processed foods now make up around two-thirds of the average child’s diet in the UK and a growing bank of evidence has linked them to diabetes, cardiovascular disease and cancer.

A recent report published by the Soil Association recommends that schools adopt a “whole school approach” to food education and healthy school meals. The report highlights findings from First Steps Nutrition Trust, which warned that high levels of ultra-processed food consumption in infancy “undermines taste development”. The trust stated that this normalises snacking, sweet tastes, and soft textures, while displacing the minimally processed and unprocessed foods needed for optimal growth, health and development. The Soil Association is recommending a target for reducing ultra-processed food consumption among children. The organisation is urging the government to incorporate good food in curriculums and to support schools in sourcing high quality, sustainable British produce.

50% NEWS Health

of Brits have pledged to exercise more as their New Year’s resolution.

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

Source: Live Rugby Tickets

Exercise linked to brain health A new study has discovered a link between regular exercise and improved brain health. A team of researchers from the Pacific Brain Health Center in Santa Monica, California, looked at MRI brain scans from 10,125 people. Their studies showed that those who regularly engaged in physical activities such as walking, running or sports, had larger brain volumes in key areas. This includes the grey matter, which helps with processing information, and the white

matter, which connects different brain regions, as well as the hippocampus, which is important for memory. Cyrus A. Raji, M.D., the lead researcher, said: “Our research supports earlier studies that show being physically active is good for your brain. Exercise not only lowers the risk of dementia but also helps in maintaining brain size, which is crucial as we age.” The research was published in the Journal of Alzheimer’s Disease.

AFTER MORE HEALTHY NEWS?

Head over and follow @YHLmag on social for all the latest news and healthy chat. 4

www.yourhealthyliving.co.uk January/February 2024

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Your Giveaways FOR RADIANT SKIN

Vegan skincare trio Start 2024 with naturally radiant skin, with GAIA’s vegan skincare range and be in with a chance of winning a trio of ‘Naturally’ skincare products worth £130. Elevate your beauty routine with the rosewaterinfused facial wash and toner, along with GAIA’s award-winning moisturiser with rose geranium and frankincense, to support cell repair and leave your skin perfectly hydrated. The prize also includes a jade roller, to stimulate lymphatic drainage and blood flow, leaving your skin feeling younger and firmer. DRAW CODE: YHL-SKIN-0224 DELICIOUS DRINK

Ongoing immune support Urgent-C Everyday Immune Support is a delicious orange-flavoured effervescent drink that can also be taken by sprinkling directly into the mouth, to give a sherbet orange burst sensation. Designed for ongoing daily use, Urgent-C Everyday Immune Support contains 1,000mg of vitamin C, along with vitamin D, zinc, selenium, and beta-glucans to provide comprehensive immune support. It is also unique in containing 5 billion of the extensively studied Lab4-friendly bacteria, which form a natural part of the human intestinal microbiome. We have four packs to give away worth £15.95 each. DRAW CODE: YHL-IMMUNE-0224

WIN!

HIGHLY ABSORBABLE

Biologically active joint support

Highly absorbable Bio-Curcumin, with 400mg of patented curcumin extract in each capsule, supported by scientific ££££s worth of fantastic health evidence in more than 90 clinical studies, is products to be given away this month. the perfect supplement for maintaining joint flexibility. Two lucky readers will win Pharma Enter the free draws today! Nord’s Bio-Curcumin, now available in the new pack size of 100 capsules, worth £44.95!

FREE PRIZE DRAWS

DRAW CODE: YHL-CURCUMIN-0224

HOW TO ENTER CLOSING DATE: 29 February 2024

visit www.yourhealthyliving.co.uk WEB Just and enter your details and the Free Draw Code (eg YHL-IMMUNE-0224)

Or email win@jfnproductions.co.uk

with the Free Draw Code (eg YHL-IMMUNE-0224) in the email subject box.

Please note that postcard entries are no longer accepted or valid.

Your Healthy Living Prize Draw Terms & Conditions You December enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details December be utilised by companies connected to JFN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email. Prizes are not for resale. For full terms and conditions visit www.yourhealthyliving.co.uk

Did you know? Iron deficiency is the most common form of nutritional deficiency in the world, according to the World Health Organization (WHO). Plant-based sources of iron include pulses and legumes such as beans and lentils, as well as dark, green, leafy vegetables like spinach.

January/February 2024 www.yourhealthyliving.co.uk

Health News

E H T IN

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!

S S E R P

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RELIEF FOR OVERWORKED MUSCLES

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Aching muscles and joints are sure to be soothed with WholyMe’s Relief Balm, £34. Clinically tested and award-winning, this soothing balm provides an immediate and lasting feeling of comfort for overworked bodies. It contains a mix of 12 healing botanicals including arnica extract with eucalyptus, avocado and coconut oils, beeswax, essential oils of rosemary, wintergreen, frankincense, helichrysum, juniper and lavender alongside cannabis sativa seed oil. With no diluters or synthetics added, it’s the natural way to ease aches and pains.

DELICIOUS DAILY BEAUTY TONIC

Start your day as you mean to go on, with Hunter & Gather’s Rise & Glow Collagen, a delicious daily beauty tonic (£38 for a 21-day supply). Simply mix it into a glass of water or a smoothie, stir and enjoy! This berry and hibiscus-flavoured tonic contains wild-caught marine collagen, organic berries, vitamin C from acerola and hyaluronic acid. A powerhouse of complex structural proteins, it is particularly beneficial for smoother and more radiant skin, shiny hair, thicker nails and more supple joints.

A TASTE OF JAPAN

The range of frozen pre-cooked food from Yutaka means that you can enjoy healthy Japanese cuisine at home in no time. Key products include the edamame gyoza and the tofu gyoza (both £5.10), which are suitable for vegans and provide a rich source of protein. There’s also the freshly picked and frozen edamame soybeans (£2.75 shelled, £2 unshelled) that are high in protein and high in fibre, so perfect as a nutritious snack or side dish.

IN THE

PRESS

Yoga practice may improve sleep and memory A yogic practice that is similar to mindfulness might improve sleep, cognition, learning and memory, even in novices, a new pilot study has revealed. Lead author Karuna Datta, of the Armed Forces Medical College in India, oversaw the twoweek study which involved a group of novices practising yoga nidra for 20 minutes a day. Unlike more active forms of yoga, which focus on physical postures, breathing, and muscle control, yoga nidra guides people into a state of conscious relaxation while they are lying down. The researchers analysed the participants’ sleep patterns using polysomnography, which measures brain activity to determine how long each sleep stage lasts and how frequently each stage occurs. They also carried out a range of cognitive tests. After two weeks of daily yoga nidra practice, the participants were found to have improved sleep patterns. They also demonstrated faster responses in all cognitive tests including tests of working memory, abstraction, fear and anger recognition, and spatial learning and memory tasks. The authors commented: “Yoga nidra practice improves sleep and makes brain processing faster. Accuracy also increased, especially with learning and memory-related tasks.” The findings were published in the open-access journal PLOS ONE.

www.yourhealthyliving.co.uk January/February 2024

What’s this?

Cult US beauty brand Heritage Store’s Castor Oil nourishes skin and hair, provides longlasting moisture for skin and nails, and can even be used as a massage oil. Available with soothing lavender, this clean, vegan, beauty staple is 100 per cent cold pressed and hexane-free. Available from? Whole Foods Market, Planet Organic, www.superfooduk.com and independent health stores and pharmacies.

You`ll Great buys at your health store

Reduce your plastic use in 2024!

LoofCo’s range of plastic-free pads, brushes, cloths and soaps helps to decrease household plastic use and waste including microplastics from nylon washing-up sponges. Tell me more! Create a plastic-free washing-up routine with LoofCo’s biodegradable loofah washing-up pads and recyclable coir Washing-Up Brushes teamed with their award-winning washing-up soap bar. Available from? Independent health stores and www.loofco.co.uk

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World's best tasting vitamins. Real fruit vitamin gummies.

Distributed in the UK by Bio-nature Ltd For orders and more information contact 01535 611446 info@bionature.uk.com

Health News

Did you know?

Colon hydrotherapy is a natural way of looking after your bowel health and may help with a New Year detox. But did you know that this gentle procedure has been practised for thousands of years? There are documented examples of the ancient Egyptians, Greeks and Romans all using forms of bowel cleansing for therapeutic purposes. In his work The Natural History, the Roman scholar Pliny the Elder describes enemas as “especially necessary for health”. Today, colon hydrotherapy is still being used to improve bowel tone, reduce constipation, improve energy levels and as an effective way to reset the body after any period of stress or indulgence. Want to find out more? Visit www.colonic-association.org

Happy anniversary Veganuary!

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

Plant Powered Little People: A practical guide to plant-based nutrition for under-fives by Paula Hallam

RD (£20, Meze Publishing) Plant Powered Little People is a super-practical and easy-to-use guide to support your family’s plant-based journey, combining the latest scientific research with nutritious recipes your little ones will love. It features a wealth of information presented in colourful and visually appealing chapters, providing parents with everything they need to know about raising children on a diet powered by plants.

Quick Keto Kitchen: Low carb, weight-loss recipes for every day

by Monya Kilian Palmer (£16.99, Kyle Books) This book features a collection of ketogenic recipes that are low in carbs, full of flavour but easy to make. As well as light dishes such as Chicken & Halloumi Salad with Spicy Coriander Dressing, there’s a chapter of keto comfort food, including a lowcarb Carbonara, while those with a sweet tooth will enjoy the Banana Bread Muffins and Instant ChocoMint Cheesecakes.

Plants Taste Better: Delicious plant-based recipes from root to fruit by Richard Buckley

(£25, White Lion Publishing) In this new updated edition of Plants Taste Better, award-winning chef Richard Buckley brings to the table 70 mouth-watering recipes that place plants at the centre of our plates. Accompanied by stunning imagery, these delicious and thoughtful recipes will inspire readers to learn the culinary principles of plantbased cooking, and build their fine cookery skills. This year marks the tenth anniversary of Veganuary, the annual campaign that challenges participants to follow a vegan diet during the month of January. Since its launch in 2014, millions of people have signed up to take the 31-day challenge from almost every country in the world. The only countries where no citizens have yet taken part are Vatican City and North Korea. For every one million official participants who eat vegan for 31 days, 6.2 million litres of water are saved, 3.4 million animals are spared from a lifetime of suffering, and the CO2 equivalent of 1.2 million flights from London to Paris is saved. Find out more at veganuary.com and turn to page 28 for some vegan recipe inspiration.

www.yourhealthyliving.co.uk January/February 2024

The Type 2 Diabetes Revolution: 100 delicious recipes and a 4-week meal plan to kick-start a healthier life

by Diana Licalzi and Jose Tejero (£22.99, Blue Star Press) If you have prediabetes or type 2 diabetes, this approach can help you achieve non-diabetic blood sugar within weeks. The simple lifestyle changes outlined in this book focus on the reversal of insulin resistance – the root cause of high blood sugar. Developed by a registered dietitian and exercise physiologist, this revolutionary, science-based programme includes daily meal plans, shopping lists, recipes, tips and advice. Facebook “f ” Logo

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WANT TO KICKSTART YOUR NEW YEAR DETOX? WHY NOT TRY COLONIC HYDROTHERAPY?

ARCH Registered Therapists are trained to the highest standards and are Independently Regulated. 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. Take the first step - contact a therapist in your area.

colonic-association.org All ARCH Members meet National Occupational Standards for Colon Hydrotherapy and are independently regulated via the CNHC or GNC.

Nourish your mind & body with GAIA Skincare

@naturallygaia gaiaskincare.com

Celebrity Health

My tips for cooking on a

BUDGET

TV chef and best-selling food writer Ching-He Huang gives an overview of how to cook healthy Asian cuisine on a budget

s I write this, the cost-of-living crisis is at an all-time high. Never before has the cost of energy and food been this astronomical. Speedy, nutritious meals on a budget have become a necessity and I hope these tips will help you to achieve that.

board and a bamboo steamer that sits on my wok – a stainless steel steaming rack that fits on the wok also works great. I find a garlic press handy for speed and to save on chopping; a microplane or grater for ginger; plus a good food processor to make fish balls or meat balls, which is incredibly efficient.

No deep frying The foundation of Chinese and Asian cooking relies on the trusted wok and the main style of cooking is stir-fried, which in itself is a very economical way of cooking. Cooking very quickly over a concentrated high heat using the smallest amount of fuel will save you more money than using the oven for slow cooking. Deep frying is not particularly healthy, so it is best to avoid it entirely if you can and stick to stir-frying, steaming, boiling or oven cooking – in that order.

Shop wise Substitute where you can. Asian cuisine lends itself to flexitarian diets. It’s pretty easy to swap out ingredients. If a dish calls for cauliflower but you only have broccoli, use that instead. If you shop at a farmers’ market, or are trying to grow your own foods, then having access to seasonal produce is even better for interchanging ingredients.

Roasting Roasting is an easy way to cook for a large crowd but you could also use an air fryer if you have one. My advice is to just use what you have, rather than spending on further equipment. To make the most of the heat and space in the oven, plan ahead and roast some extra food, for example some extra chicken thighs or char siu (Chinese roast pork) on another shelf at the same time. This way you get the most out of the space in the oven and you can repurpose the extra food to use the next day. Planning is key and goes hand in hand with budgeting meals. Easy freeze-able options I always have some frozen seafood like squid, prawns and mussels as well as frozen peas which are super handy for making fried rice, wontons and dumplings. Frozen ramen noodles, bao buns and of course not forgetting fried tofu, are also often in my freezer for those emergency suppers. Minimal equipment Most of my recipes rely on a good, flatbottom wok – it could be seasoned carbon steel or unseasoned carbon steel. But don’t go spending on a shiny new one, just use whatever you have. And if you don’t have a wok, a pan will do. For cutting I mostly use my Chinese cleaver or chef’s all-purpose knife, plus a chopping 10

Go nuts I use a handful of seeds and nuts in a lot of my recipes. From black sesame seeds and white sesame seeds to cashew nuts, almonds and walnuts, they all add texture and nutrition and give a satisfying, fuller feeling to the meals. I buy unsalted nuts and seeds in bulk and roast the nuts in the oven for 6 minutes at 180°C (350°F), gas mark 4. You can store them in jars (cool the nuts first) and they are so handy to pop into your dishes. It really pays to shop around as there are various health food stores and local Asian supermarkets where buying in bulk is more economical. Fruit platter for dessert The Asian dessert is usually a plate of fresh fruit at the end of the meal: perhaps some slices of apple, chunks of pineapple or orange segments (usually served at Chinese restaurants). Eating in this way helps digestion, is better for overall health and since the whole fruit is eaten (not juiced), you get the fibre. Plus, it won’t spike your blood sugar, since it’s eaten at the end of the meal. Eating too many sugar-laden desserts doesn’t help anyone; they contain empty calories and have very little nutritional benefits, which are especially important when you are trying to eat healthy. But by cutting them out, you’re saving money as well as your health. Of course, no one is a saint, so the occasional treat is fine. Just try to prioritise fruit over sugary desserts most of the time to maintain this healthy habit.

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Ching-He Huang

PARED DOWN PANTRY

“It really pays to shop around as STORE CUPBOARD there are various • Low-sodium light soy sauce or tamari • Dark soy sauce health food • Shaohsing rice wine or mirin stores • Hoisin sauce • Oyster sauce or local vegetarian mushroom sauce and Asian • Chilli bean sauce • Black bean sauce • Toastedsupermarkets sesame oil • Clear rice vinegar • Miso sauce where buying FRESH FLAVOURINGS • Garlicin bulk is more • Ginger • Chillies • Coriander economical” It is certainly true that Asian cooking has always been rather economical: a small dash and splash here and there using store cupboard ingredients allows you to create maximum flavours at minimum cost. These are my pared-down Asian pantry ingredients

• Spring onions • Red onions or shallots • White onions

FOR COOKING • Rapeseed oil or coconut oil WESTERN STORE CUPBOARD • Olive oil • Honey, golden syrup or sugar • Vegetable bouillon powder • Salt • Ground black pepper • Ground white pepper • Peanut butter SPICES • Chinese five spice • Dried chilli flakes • Ground cumin • Fennel seeds • Sichuan peppercorns RICE • Jasmine rice, brown or basmati rice • Noodles • Udon noodles • Ramen noodles • Egg noodles • Vermicelli rice noodles • Wonton skins or dumpling skins NUTS AND SEEDS • Black sesame seeds • White sesame seeds • Cashew nuts • Walnuts • Almonds Extracted from Wok for Less: Budget-Friendly Asian Meals in 30 Minutes or Less by Ching-He Huang (£25 hardback, Kyle Books) For more informaton on Ching, visit www.chinghehuang.com and follow her on social media: @chinghehuang

January/February 2024 www.yourhealthyliving.co.uk

Your health

You asked: “I work from home, sitting at a desk all day, and have noticed that I get aches and pains in my lower back and shoulders. How can I reduce the pain naturally?”

CELINE IVARI ANSWERS: “The transition to remote work, while beneficial in many ways, has inadvertently led to an increase in musculoskeletal pains. This is partly due to suboptimal home office setups and significantly reduced physical activity. To alleviate these pains, it’s crucial to ensure an ergonomic workspace. Your chair should support proper posture, and your screen must be at eye level, ideally about 20-28 inches from your eyes. This setup helps minimise strain on your back and shoulders. However, the right equipment is just part of the solution. Equally important is incorporating movement into your daily routine. Regular movement prevents muscle stiffness and joint pain, partly by maintaining healthy circulation of synovial fluid, which lubricates the joints. I recommend a pattern of 5 to 15-minute breaks for every hour of focused work, using the breaks for movement, like stretching or walking. Regular exercise is no longer just for health optimisation; in our remote work era, it’s necessary to counteract our decreased mobility. Listening to your body is crucial. Pain is a warning signal, urging you to address areas of discomfort. Simple, mindful touches and stretches can provide significant relief. Finally, consider the role of stress in pain perception. Working from home can amplify stress, with fewer opportunities for feedback and team interaction. Stress hormones like adrenaline and cortisol can intensify pain sensations. Managing stress through practices like meditation can be transformative, not just for your mental health, but for your physical wellbeing too.” n Celine Ivari, a scientist and entrepreneur, is the founder of natural pain relief brand WholyMe. Visit www.wholyme.com

You asked: “Friends insist that my worsening mobility is simply down to a lack of collagen, but how do I know?”

You asked: “Every year I resolve to improve my health and fitness but my motivation never lasts. Do you have any tips?”

KEITH ALLUM ANSWERS: “Although collagen cannot be measured – for example by having a blood test – there are many signs and symptoms to watch out for. These include joint pain (osteoarthritis), reduced mobility, muscle aches, stiffer tendons and ligaments, a fall in stamina levels – even wrinkly or saggy skin.

CIANA GLYNN ANSWERS: “Write out your goals every day. Did you know, by setting goals and writing them down, you are statistically 80 per cent more likely to achieve that goal than by not writing it down at all? Make a list of goals you want to achieve and write down everything. Writing out your goals is an important part of goal setting, and gets your subconscious mind to work!

Collagen is the most abundant protein in our bodies, found in every cell, and our levels start to diminish from the age of 25. By 45, collagen can reduce by up to 30 per cent. Consequently, bone-onbone contact leads to discomfort and various levels of arthritis pain. It is essential that we replace lost collagen, usually through a natural supplement, in order to keep connective tissue flexible and so enable our bones and cartilage to bear weight.

Get specific with your goals. For example, if you want to lose weight, how much weight do you want to lose and by what deadline? Being specific gives your mind more clarity on the outcome and provides structure to your goals.

There are many other benefits to collagen too … not least as a recognised route to beauty. Introducing collagen to our daily regimes helps to promote youngerlooking skin, healthier hair and stronger nails. It provides the amino acids which support the building blocks of skin, hair and nails to improve our overall appearance and slow down the ageing process.” n Keith Allum is the managing director at ArthroVite Ltd, the company responsible for first introducing collagen hydrolysate to the UK close on 30 years ago. Visit www.arthrovite.com

Make your ‘why’ strong enough. Sometimes we may want to achieve a goal, but our motivation is not that strong to follow through. Prioritise what exactly you want to accomplish and make your ‘why’ strong enough. On the days you may want to give up, remember your why. This will help you to keep striving forward towards your end goal. Visualise what you want: this goes a long way in goal setting. Envision yourself already accomplishing this goal and how you will feel when you do. Don’t be afraid to ask for support from a reliable person who can check in to ensure you’re working on your outcome. It could be a spouse, friend, family member or trained coach. Someone who can be that accountability buddy you need for added support. Consistency and self-discipline are key – keep going!” n Ciana Glynn is a holistic wellness coach, personal trainer and founder of The Wellness Primer. Visit www.thewellnessprimer.com

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CARING FOR YOUR HEART WITH UBIQUINOL

Ubiquinol (the active form of CoQ10) is required for at least 95 per cent of the body’s cellular energy production and is found in every cell in the body. The highest concentration is found in the heart and promotes optimal cardiovascular health. Numerous studies have shown that Ubiquinol can help the heart and blood vessels in a number of ways.

Editor’s Choice

A study published in the Journal of the American College of Cardiology (2014), found that supplementation with CoQ10 significantly reduced mortality in patients with a failing heart by 43 per cent. In another study, with patients with advanced congestive heart failure, Ubiquinol increased the strength of the heart and its ability to pump blood by up to 17 per cent.

Statins and Ubiquinol

The most common side effect of statins is myalgia (muscle pain). Research has shown that Ubiquinol supplementation over a six-month period can statistically, significantly reduce muscle pain and sensitivity by 53.8 per cent.

This month’s Editor’s Choice product is MAG365 BF + Calcium, which is designed to target many of the pain points associated with perimenopause and menopause. Formulated with ionic magnesium citrate, calcium, vitamins C, D3, K2, boron, and zinc, MAG365 BF + Calcium supports hormone balance, stress relief, quality sleep, bone health and more!

Ubiquinol is the active and most readily bio-available form of CoQ10. Thus, the potential for Ubiquinol to act as a direct response to help reduce statin-related muscle pain is maximised. Japanese company Kaneka is the sole manufacturer of Ubiquinol globally. So be sure to check if it says “Kaneka” on the packaging when you buy a dietary supplement with Ubiquinol.

Ask in your local independent health store for Ubiquinol products.

Your Health

Cold FRONT

Why do we tend to catch colds and flu during winter? YHL finds out from the experts

he winter months are notoriously a time when colds and flu strike. But what is it about this time of year that makes us so vulnerable to viruses and bugs? And, importantly, what can we do to protect ourselves from them?

that we’ll pass something over through respiratory droplets.

chances of our body being able to fight off any nasty infections.”

Additionally, reduced exposure to sunlight over winter often leads to a decrease in our vitamin D levels. Vitamin D plays an essential role in supporting our immune systems, so a deficiency decreases the

Lauren Johnson Reynolds, aka the London Wellness Coach, (www.londonwellnesscoach.com) adds: “Research suggests that colder temperatures actually impact how well our body, particularly the nose, is able to protect us from illnesses. Our noses, particularly the little hairs that line our nostrils (called cilia) act as filters, trapping particles from the air we breathe, preventing them from entering our bodies. Colder weather, even as little as a 5-degree drop, can slow down the movement of the cilia or even stop it altogether, leaving us open to intruders. This is one way that cold temperatures impact the immune defence in the nose alone.”

“Firstly, the viruses responsible for these illnesses (such as the influenza virus) thrive in colder temperatures,” says Shona Wilkinson, lead nutritionist at ethical supplement and nutrition brand Dr. Vegan (drvegan.com). “The cold and dry air provides the perfect environment for these viruses to linger for longer periods, increasing the chances of transmission. Further, people spend more time indoors trying to keep warm, generally increasing our proximity to each other and increasing the likelihood

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Nielsen GB ScanTrack Total Coverage Value & Unit Retail Sales 52 w/e *7/10/23. To verify contact Vitabiotics Ltd, 1 Apsley Way, London, NW2 7HF. Follow us on X (Twitter): @YHLMag

January/February 2024 www.yourhealthyliving.co.uk

Your Health Immune system stressors

“Chronic stress is something that can seriously weaken our immune system,” says Shona. “In fact, chronic stress releases hormones that suppress our immune response, meaning we’re more likely to catch something. Sleep is another thing that plays an enormous role in helping us fend off illness. The less sleep we get, the less prepared our body is to fend off illness, so it’s certainly something we should prioritise if we’re looking to stay healthy during the colder months. Perhaps most important is nutrition. Poor nutrition can lead to deficiencies in essential vitamins and minerals such as vitamin D, C, and B12, which reduces our body’s chance of fighting off an infection.” Here are some tips to keep colds and flu at bay during the colder months.

Balance your blood sugar

“Of course we can all enjoy a tipple once or twice a week,” says Lauren, “but it’s important to be aware of the strain that blood sugar imbalance has on our cortisol (stress hormone) levels and overall health. Not just this but both sugar and alcohol can disrupt the delicate balance between good and bad bacteria in the gut. Instead, focus on whole foods with plenty of protein, healthy fats and fibre.” Shona adds: “Adequate nutrition, including a balanced diet rich in vitamins and minerals, is essential in supporting a healthy immune system. If you can’t get everything you need from your diet, consider taking a daily multivitamin to improve general health or a vitamin D supplement if exposure to sunlight is limited.”

Take care of your gut

“Since over 70 per cent of our immune system is in our gut, supporting a healthy microbiome is key to a healthy immune system,” says Shona. “There’s also a whole host of other benefits to a healthy gut, including improved mood, healthier skin, and better digestion.” Lauren adds: “Incorporating fermented foods like kimchi, sauerkraut, live yogurt and kefir into our daily diets gives us a boost of friendly gut bacteria. And eating a wide variety of fruit, vegetables, herbs and spices provides a range of fibre that feeds those gut bugs and strengthens our microbiome overall.”

Maintain good hygiene

“Regular handwashing, especially during the winter months, can help prevent the spread of viruses,” says Shona. “Proper hand hygiene is crucial after touching surfaces in public places and before eating.”

Adopt a regular bedtime routine

“Sleep helps the immune system in the same way that stressreduction techniques do,” says Steph Baker, a registered nutritional therapist and in-house nutritionist consultant for Purolabs (purolabs.com). “It reduces the nervous system’s response to set off ‘triggers’ for the immune system to respond to, to perceived threats, aka our fight or flight response. If our fight/flight response is chronically triggered, this can exhaust our immune system and have it ‘fighting’ non-threats, when it could be dealing with other internal processes that need support. Sleep also helps the body to repair and ‘reset’ for the next day. Our circadian rhythm, which is our internal body clock, has a strong mediating influence on the immune system. If our sleep patterns follow natural sleep and waking hours, it positively impacts immunity. Keep a regular bedtime and wake-up time for your body to attune to its circadian rhythm. Remove exposure to blue light devices (iphone/ipad/laptop etc) 60 minutes before bedtime. Blue light blocks melatonin, which is the hormone that signals to us that it’s time for bed. Exposure to blue light before sleep will impact sleep quality. Also, ensure that your bedroom is well-ventilated, dark, and cool to provide optimal conditions for a restful sleep.”

Get outside in daylight

“Even in the winter months we can benefit from natural light,” says Lauren. “The impact this has on our circadian rhythm (our sleep/wake cycle) helps us to get more restful sleep naturally. Not just this but spending time in nature has been shown to support our nervous system, reducing our stress response and therefore improving our immunity.”

Go natural

“Herbal remedies like echinacea and elderberry can support the immune system naturally,” says Lauren. “Elderberry particularly has been shown in studies to reduce the severity and length of upper respiratory infections in studies. Herbs like oregano, basil, peppermint and rosemary are antiviral and even garlic, ginger and manuka honey can be a useful first defence from winter illnesses.”

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You`ll Great buys at your health store

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Your Look

FACE FACTS

Expert advice for tackling hormonal acne the natural way

any of us experience painful and unsightly acne during our teenage years, but unfortunately these nasty skin breakouts can resurface during adulthood too. Hormonal acne is associated with fluctuations in our hormones and is especially common in women. According to research from the University of Southampton, almost a third of women who have acne in adolescence continue to be affected in adulthood. “Hormonal imbalances, including oestrogen dominance, may contribute to acne,” explains Katia Frank, nutritionist at Nordic Balance, a health club and gym in Central London (stjames.nordicbalance. co.uk). “Oestrogen dominance occurs when there is an excess of oestrogen relative to other hormones in the body, such as progesterone, leading to increased sebum production and the development of acne.” According to Gemma Barry, a holistic menstrual coach, founder of the Well Woman Project, and author of Periods Aren’t Meant to Bloody Hurt, “hormonal acne tends to break out a few days before your period arrives and hangs around for about a week.” It can be caused by a number of factors including “different stages of your period career (puberty, perimenopause and menopause); pregnancy; irregular

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Resist the urge to squeeze!

cycles and stopping synthetic hormones.” Other factors include “PCOS (polycystic ovarian syndrome); genetics; and sometimes certain medications like steroids. Stress, poor sleep, and products that are very oily can also make it worse.”

“It can feel awful to be covered in spots that sometimes get very angry and painful,” says Gemma Barry. “Try to resist squeezing them as this could lead to infection and scarring your skin. Keep your skin clean but don’t use harsh cleansers that strip all your oils away. Your skin will try to make more, and this will exacerbate the problem further.” Gemma recommends keeping a track of your menstrual cycle and noting your symptoms. She says: “If you have irregular cycles, look up PCOS and see if any of it relates with you. Start getting curious about your symptoms and how long they have been going on for.”

The importance of fibre

“Fibre, and in particular soluble fibre, plays a role in supporting hormonal balance, as it binds to oestrogen in the intestines,” says Katia. “This helps to facilitate its elimination from the body through the digestive system. This process prevents oestrogen from being reabsorbed into the bloodstream, promoting its elimination from the body. A varied daily diet of fruits, vegetables and whole grains will ensure you have adequate fibre. These colourful foods are also rich in antioxidants, nutrients that are essential in combating oxidative stress which can contribute to inflammation.”

Limit dairy and sugar

“Reducing or eliminating dairy products can improve acne symptoms for some people,” says Katia. “This may be due to the hormones present in dairy or the insulinlike growth factor-1 (IGF-1) content. Foods with a high glycaemic index (GI) can cause a spike in blood sugar levels, leading to increased insulin production. High insulin levels may contribute to hormonal acne. Choose low GI whole grains over refined carbohydrates and limit sugary foods. Finally, pay attention to your individual triggers. Some people may notice that certain foods, such as chocolate, caffeine, or spicy foods, worsen their acne. It’s advisable to keep a food diary to identify potential culprits.”

Healthy fats

“Foods rich in omega-3s are essential as these healthy fats have anti-inflammatory properties that may help with acne,” says Katia. “Key sources are fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts. Zinc is a particularly important nutrient which plays a role in immune function and may have antiinflammatory effects. It is found in pumpkin seeds, chickpeas, lentils and cashews.”

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Stay healthy

this winter 8 expert tips to beat the winter bugs!

Dr Jenna Macciochi

ith flu season arriving, winter can bring an onslaught of germs leading to poor health and stirring up a fear of entering a never ending ‘Viral Spiral’, of continuously feeling under the weather. Breaking free of this cycle is achievable. Here, Dr Jenna Macciochi PhD, immunologist and mum of two shares her essential tips to help you feel better faster, keep the family protected, and break the cycle of nonstop sniffles to beat the seasonal lurgies. 1. Seasonal nourishment: A healthy balanced diet is key for a strong immune system which can be challenging to maintain over Christmas. Take advantage of nutritious winter produce such as butternut squash, leeks, sweet potatoes and wild mushrooms and be inspired to make your own feel-better broth.

“Should you find yourself under the weather with a seasonal lurgy, stock up on Sambucol Black Elderberry immunity supplements combined with ingredients such as *vitamin C and zinc to help strengthen your immune system and protect against winter germs.” 2. Stay hydrated: Proper hydration is vital for overall health. It helps keep your airways properly lubricated with the right amount and consistency of mucus to prevent infection. 3. Build resilience: We often only think about supporting our immune system when we begin to feel unwell. Try being more proactive: incorporate Sambucol supplements into your daily routine to give your immune system the support it needs. Sambucol contains potent antioxidant compounds from black elderberry and important immune supporting nutrients such as vitamin C, and zinc to help you stay healthy and protected over the winter months. 4. Prevention over cure: Preventative public health measures such as washing your hands frequently and avoiding touching your face can reduce the risk of contracting and spreading viruses. 5. Exercise regularly: Daily moderate exercise helps our immune cells perform their immune surveillance function, looking out for viruses and stopping them in their tracks. 6. Manage stress: Your immune system can become weakened by persistent

*Vitamin C and zinc support the normal function of the immune system and protection of cells from oxidative stress. Nielsen MAT 08/23

†

stress, leaving you more vulnerable to catching bugs. Create your own toolkit of stress-relieving strategies, including breathing exercises, meditation, and engaging in your favourite hobbies. 7. Stay home when unwell: Listen to your body. If you do become unwell, take action early and be considerate of others by staying home. Take Sambucol to support your immune system. This may help you to feel better faster and avoid perpetuating the ‘Viral Spiral’. 8. Rest and unwind: Ensure you get enough restorative sleep each night. Adequate sleep is vital for immune function and can aid in your body’s ability to fight off infections. Aim for around 8 hours per night with a regular bedtime and wake time. Sambucol offer a range of delicious black elderberry supplements suitable for the whole family to help support healthy immune function, especially during winter. The Sambucol range (RRPs from £7.65) is available from all leading independent health stores. For more information on Sambucol, the †UK’s No.1 brand for immunity, visit sambucol.co.uk

Special Feature

the

AZ to

of NATURAL HEALTH From amino acids to zero balancing, this is YHL’s guide to all things natural and healthy!

s for … a iAmino Acids Amino acids are the building blocks of proteins, essential for the growth and repair of the body’s tissues. In total, there are twenty different amino acids, nine of which are considered essential. This is because the body cannot produce them on its own and therefore they must be obtained through diet.

for … b iBsVitamins The B-vitamin complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). These vitamins play a vital role in energy metabolism, red blood cell formation and nerve function. A deficiency in the B vitamins can lead to various health issues.

www.yourhealthyliving.co.uk January/February 2024

s for … c iCollagen The impact of collagen – the most abundant protein in our bodies – is hugely significant for both health and beauty. We all start out with the same level of collagen, but from the age of just 25 this can reduce around 1.5 per cent every year. Joints stiffen and, by 45, collagen can fall by 30 per cent. To ensure strong joints and good mobility it is imperative that lost collagen is replaced. As well as aiding sufferers with mobility issues, collagen also helps to stimulate smoother skin, stronger nails and healthier hair. Try award-winning Collagen Plus, the UK’s No 1 collagen supplement, from Arthrovite.

www.arthrovite.com

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Special Feature

s for … d iVitamin D Vitamin D is a fat-soluble vitamin which supports the body’s immune response, supports cardiovascular function and plays an important role in bone health as it helps the body to absorb calcium. Our bodies produce vitamin D as a result of exposure to sunlight. There are few foods that are naturally rich in vitamin D, but these include fatty fish, dairy products and eggs..

i s for … Vitamin E

Vitamin E is an important antioxidant which helps to prevent damage to the body’s cells from free radicals, which are believed to contribute to the ageing process and the onset of certain diseases. Good sources of vitamin E include sunflower seeds, almonds, hazelnuts, spinach and watercress.

s for … i iImmunity

i s for … Glycaemic Index

The glycaemic index (GI) measures the speed at which a food raises blood sugar levels. It can therefore be useful in managing diabetes. The index runs from 0 to 100 with pure glucose having a GI of around 100, whereas most fruits and vegetables have a low GI rating of 55 or below.

s for … h iHomeopathy

s for … f iFibre Fibre is important for helping to keep our digestive system healthy and preventing constipation. A diet that’s high in fibre may help to reduce the risk of heart disease and stroke, type 2 diabetes and bowel cancer. It is found naturally in plant foods like wholegrains, beans, nuts, fruit and vegetables.

Homeopathy is gentle, safe and effective in people of all ages and the majority of remedies are made from plants and minerals. It is holistic in that it treats the whole person and works on emotional and physical complaints. It works well alongside conventional medicine too. For longstanding or serious complaints, the expertise of a qualified homeopathic practitioner should be sought. For minor ailments and first aid situations homeopathy can be used safely and with confidence at home. Try Helios Sleep for temporary relief of sleep disturbances.

It is beneficial to strengthen and support your body’s defences throughout the year. Floradix Immune Support is based on an aqueous herbal extract from selected plants with echinacea and a mixture of fruit concentrates, which give it a great taste. Vitamin D3, C, B12, B6, selenium and zinc are contained in the product for their role in contributing to the normal function of the immune system. Suitable for vegans!

www.floradix.co.uk

s for … j iJournalling Journalling is the practice of writing down thoughts, feelings and experiences as a means of self-reflection and to help mental and emotional wellbeing. It can help to reduce stress and promote relaxation.

www.helios.co.uk

January/February 2024 www.yourhealthyliving.co.uk

Special Feature

s for … m iMagnesium Essential for 80 per cent of the body’s biochemical reactions, magnesium is a cornerstone for good health. It supports quality sleep, stress relief, bone health, immunity, muscle recovery, heart health, hormone balance and more. Not all magnesium supplements are equal, so be sure to choose a highly absorbable brand like MAG365 Ionic Magnesium Citrate.

www.itlhealth.co.uk

s for … k iVitamin K Vitamin K is an important vitamin best known for helping with blood clotting. It is also linked to the prevention of heart disease as well as better bone health. It can be found in foods such as strawberries, bell peppers, avocado, spinach, asparagus, kale, broccoli and tomatoes.

s for … n iNaturopathy Naturopathy is a holistic health practice that utilises natural therapies and remedies to support the body’s inherent healing abilities. Naturopathic treatment may include nutrition as well as therapies such as homeopathy, acupuncture and herbal medicine.

s for … p iPilates Pilates is a type of exercise which emphasises core strength, flexibility and overall body awareness. It was developed by Joseph Pilates in the early 20th century. The system is designed to elongate, strengthen and restore the body to balance.

q iQis for … o l

i s for … Lycopene

Lycopene is a powerful antioxidant found in tomatoes. It has been linked with improved cardiovascular health through a reduction in LDL cholesterol, homocysteine, platelet aggregation and blood pressure. Lycopene has been shown to have a beneficial effect on prostate health as well as positive effects on male fertility by improving sperm count.

www.yourhealthyliving.co.uk January/February 2024

Qi is a key concept in Traditional Chinese Medicine. It is viewed as the vital energy or life force that flows through the body, sustaining life. It is believed to circulate through channels or meridians, influencing the functions of organs and tissues

i s for … Omega-3

It is imperative to take the best quality omega-3 to ensure you obtain the maximum health benefits. Paradox developed a range that contains the health benefits from both the Arctic and Mediterranean diets. The unique blend within Paradox means the omegas remain stable, fresh (with no fishy taste or smell) and therefore more effective in the body. The powerful polyphenol antioxidants within Paradox help fight degenerative diseases through cellular protection and repair and strengthen our immune system naturally. Try Paradox Omega Liquid/Caps £9.99.

s for … r iRefined sugar Limiting our intake of refined sugar is a key aspect of maintaining good health. Refined sugar refers to sugars that have undergone processing and purification to remove impurities and compounds, resulting in a product with a high level of sucrose. Refined sugar intake is linked to conditions such as obesity, heart disease and type 2 diabetes.

www.paradoxomegaoils.com

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Special Feature

s for … x iGoing the eXtra mile

i s for … Sun safety

Going the extra mile to prioritise good nutrition, regular exercise and plenty of rest ensures that we are nurturing both our physical and mental wellbeing. This might involve eating extra servings of nutrientrich fruits and vegetables, taking time to practise mindfulness and or meditation and maintaining a consistent sleep schedule.

Exposure to sunlight is important for vitamin D production, but in order to prevent skin damage it is vital to practise sun safety. Using sunscreen, wearing protective clothing and avoiding excessive sun exposure all help to prevent skin damage from the sun’s rays.

s for … v iVegetables Vegetables are a vital part of a healthy diet, and are rich in vitamins, minerals, fibre, and antioxidants. They contribute to overall health and can help to prevent various diseases.

s for … t iTrace minerals Trace minerals, such as zinc, selenium and copper are essential for various physiological processes, even though they are required in smaller amounts than major minerals.

s for … u iUltra Processed Foods Ultra-processed foods (UPFs) should be avoided or significantly reduced as they have been shown to increase the risk of heart disease, heart attacks, strokes and high blood pressure. They contain substances that you wouldn’t typically find in your kitchen, along with harmful additives to improve taste. UPFs are high in added sugar, salt, and fat, but often none of the vitamins and minerals that make up a balanced diet.

s for … w iWater therapy Water therapy, also known as hydrotherapy, is a holistic health practice that utilises water in various forms – such as hot and cold baths, saunas and hydrotherapy massage – to promote relaxation, detoxification and overall wellbeing.

s for … y iYogurt Yogurt can be good for our health in many ways. Not only is it high in calcium, B vitamins and trace minerals but Greek yogurt in particular is high in protein. Some types of yogurt contain probiotics, which can have a beneficial effect on the digestive system.

s for … z iZero balancing Zero balancing is a type of complementary therapy that combines principles of Traditional Chinese Medicine with Western concepts of anatomy and physiology. Practitioners apply gentle pressure and stretches to key joints and bones in order to help resolve areas of tension and imbalance in the body.

January/February 2024 www.yourhealthyliving.co.uk

Your Drinks

This yellow spice helps fight inflammation in your body It’s what gives curry its characteristic yellow colour, but it is also a surprisingly effective remedy for combatting inflammation. No wonder scientists are so interested in studying turmeric says Bjørn Madsen

Pay attention when you buy curcumin

f you like to cook and you use curry from time to time, you are bound to have admired the distinct yellow colour of this pungent powder. It’s a spice named turmeric that causes this. But turmeric is much more than a spice; it’s a powerful natural remedy against inflammation, which makes it extremely interesting for a number of reasons.

A powerful antioxidant

The anti-inflammatory properties belong to some active compounds in turmeric called curcuminoids. The most important curcuminoid is curcumin, and it is a very strong antioxidant that can be used to prevent and treat a number of different health-related problems.

Relieves stiff and sore joints

If you have stiff and sore joints, curcumin could very well be your new best friend. Multiple studies have demonstrated that curcumin is useful for relieving mild to moderate knee osteoarthritis. In a study1 of 40 patients with this condition, the participants were randomly assigned to either curcumin or placebo for six weeks.

Less oxidative stress

When the scientists compared the two groups afterwards, there were significant improvements in the group 24

www.yourhealthyliving.co.uk January/February 2024

Curcumin supplements are widely available, but it is important to choose a preparation with good absorption and bioavailability. It is essential that each curcumin molecule enters the body as an intact molecule so it can carry out its many functions. Some curcumin extracts contain liposomal curcumin, which protects the curcumin molecules on their way through the digestive system. This protective lipid “armour” ensures that the lipid-soluble curcumin molecules are properly absorbed and reach their destination. It is always a good idea to contact the manufacturer and ask for documentation before making the purchase. Otherwise, you risk ending up with a product that does not work as expected.

that got the active treatment. There was a substantial pain reduction, and the scientists also noticed an improvement in joint functioning. Besides, there was a decrease in oxidative stress in the body which is a good sign. While inflammation is incredibly important as it helps fight foreign intruders and has a role in tissue repair in the body, it can be harmful if it becomes chronic and attacks the body’s tissues.

Inflammation is linked to many diseases

1 Phytotherapy Researc, 2014 Nov;28(11):1625-31.

Joint problems caused by inflammation are extremely common, but research also links inflammation to a number of other conditions such as heart disease, metabolic syndrome, Alzheimer’s disease, various degenerative conditions, and even cancer. It is therefore essential to fight chronic inflammation and, apparently, curcumin is a promising alternative for this specific purpose.

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. Facebook “f ” Logo

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Your Health

SPOTLIGHT ON

SAD Lauren Johnson Reynolds sheds some light on Seasonal Affective Disorder and how it can be treated naturally

easonal Affective Disorder (SAD), also known as winter depression, is a mood disorder that usually affects people in the winter months. It’s thought to affect young people and women more often and be due to the lack of daylight and its impact on the production of the moodboosting hormone serotonin and our sleep hormone melatonin. SAD can impact mental health and circadian rhythm. It can cause depressionlike symptoms such as low mood, low energy, feeling lethargic or sleeping more. It can also lead to a loss of joy and interest in everyday activities, eating more or less, loss of sex drive and so on.

Seeing the light

As lack of light seems to be the main influence on sleep and mood changes, light boxes and sunrise alarm clocks can be a great way to simulate sunlight exposure and combat symptoms. These work for some and not for others. But from my own usage I can say that the sunrise alarm clock wakes me gradually and gently, reducing the harsh impact of 26

www.yourhealthyliving.co.uk January/February 2024

sudden waking, which helps me to stay in my parasympathetic ‘rest and digest’ nervous system. Traditional alarm clocks wake us with a start, putting us into fight or flight mode, which has a major impact on our mood.

bring it back into balance and increased stress hormones impact mood and energy. Secondly, blood sugar drops leave us craving quick-energy foods such as carbohydrates and sugars, worsening blood sugar balance, promoting weight gain, impacting inflammation levels and gut health, making us feel worse in the long run.

Morning light exposure, even when it’s overcast, signals to the pineal gland in the brain that it should reduce its secretion of our sleep hormone melatonin. Doing this actually helps to regulate our circadian rhythm, which can often become dysregulated in winter months and may be a factor in SAD.

As vitamin D from the sun can’t be absorbed in winter months, vitamin D deficiency may be a contributing factor in the development of SAD. Foods rich in vitamin D such as red meat, eggs and mushrooms can help to combat the symptoms. But for most, vitamin D supplementation is necessary throughout the winter months.

Balancing blood sugar

Omega-3-rich foods such as salmon, mackerel and sardines as well as flax seeds, sunflower seeds, walnuts and eggs are required for proper brain function. They have been shown to utilise serotonin more efficiently to improve the symptoms of depression.

Lauren Johnson Reynolds, aka the London Wellness Coach, is a fully qualified, registered nutritional therapist, PCOS expert and women’s health speaker. Lauren uses natural remedies and herbal medicines to treat patients suffering with anxiety, depression, hay fever, eczema, IBS, acne, asthma and more. Visit www.londonwellnesscoach.com

Prioritising protein can help to keep blood sugar levels stable, which has a positive impact on mood. When our blood sugars are imbalanced, this affects our mood in two ways. Firstly, a blood sugar drop requires a rise in stress hormones to Facebook “f ” Logo

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Relax and unwind with an indulgent two-night spa break for two at Bridgewood Manor Hotel & Spa in historic Kent. Your prize includes two nights in an Executive Room with a full English breakfast on both mornings, a spa treatment each, and dinner with a bottle of house wine on one night in the hotel’s Squires Restaurant. Simply enter our reader survey to be in with a chance of winning! At the hotel, relax in your sumptuous room where you will be greeted with a Copper Rivet Distillery gift, snuggly bathrobes and mini bar with complimentary drinks package. Once settled, let any stresses and strains melt away as you unwind in the luxurious spa with heated swimming pool, sauna and steam room. Choose a 25-minute spa treatment to leave you feeling radiant and rejuvenated before heading to dinner in the hotel’s much-loved Squires restaurant to feast on a menu that combines classic British cuisine and international influences. Perfectly located for a weekend break, wander through the historic town of Rochester, with its gothic style houses and castles as you peruse the many vintage boutiques and antiquaries. Head to The Historic Dockyard in Chatham where you can explore what life would have been like on the sea, or take a tour of The Copper Rivet Distillery for a rare chance to experience the entire process of making vodka, gin and whisky from grain to glass. For more information, visit: www.bridgewoodmanorhotel.com Terms and conditions Offer to be redeemed before 30 April 2024. Subject to normal room availability and excludes key dates. Cannot be exchanged for a cash value. Dinner would be to a value of £28 per person in Squires restaurant and includes a bottle of house wine. The prize winner is responsible for any extra charges incurred whilst redeeming the prize. The prize is non-transferable, non-refundable and travel is not included. Prize cannot be given as a gift. For full terms and conditions visit www.yourhealthyliving.co.uk/winterms

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January/February 2024 www.yourhealthyliving.co.uk

Your Food

Vegan inspiration Delicious recipes to try out during Veganuary

ach year, during the month of January, the Veganuary campaign encourages people all over the world to switch to a plant-based diet for 31 days. This year marks the 10-year anniversary of the campaign’s launch. To find out more, visit veganuary.com or search #veganuary on social media. Why not try one of these delicious vegan recipes if you are planning to take the vegan challenge this year?

ONE-POT BUTTERBEAN AND ROOT VEG STEW WITH CHEESY DUMPLINGS SERVES: 6 FOR THE DUMPLINGS • 60g vegan butter • 125g self-raising flour • 60g vegan cheese, grated • ¼tsp black pepper FOR THE STEW • 2 tablespoons olive oil • 1 red onion, peeled and chopped • 1 stick of celery, finely sliced • 2 garlic cloves, peeled and minced or grated • 1 teaspoon paprika • ½ teaspoon chilli powder • 850g root vegetables (such as parsnips, potatoes, celeriac, carrots, squash, sweet potatoes), roughly cut into bite-size chunks • 600ml vegetable stock (make it just a little stronger than the packet recommendation) • 1 bay leaf • 1 x 400g tin of butter beans, drained and rinsed • 1 tablespoon tomato purée • 1 tablespoon peanut butter • 1 tablespoon vegetable gravy granules METHOD 1. To make the dumplings, rub the vegan butter into the flour with your fingertips until it looks like fine breadcrumbs. Mix in the grated cheese and black pepper and add 1 tablespoon of cold water. 2. Using your hands, gently bring the mixture together to form a dough, being careful not to squeeze it or overwork it. If it’s too crumbly, add another ½ tablespoon of water. Now, form 12 small balls with your hands, working the dumplings as little as possible. Set aside. 3. In a large saucepan, heat the oil and gently fry the onion and celery over a medium heat for 8–10 minutes, until soft. Add the garlic, paprika and chilli powder and fry for 2 minutes more. 4. Add the chopped vegetables and stir to coat them in the spices, then add the stock and the bay leaf. Cover with a lid and bring to the boil, then reduce the heat and simmer for 5 minutes. 5. Stir in the butter beans, tomato purée and peanut butter. Then, while it’s still simmering, stir in the gravy granules. The sauce should thicken. 6. Pop the 12 dumplings on top, giving them each space to grow, then put the lid back on and let the stew simmer gently for another 15 minutes. About halfway through, push a wooden spoon down the side of the pan and gently lift the stew to ensure it stays moist at the bottom and does not stick. Repeat this round the pan, being sure not to disturb the dumplings, then replace the lid. 7. After 15 minutes, test the vegetables with a knife to ensure they’re soft, and give them a few more minutes if they need it. By now, the dumplings should be fluffy. 8. Serve the stew with the dumplings.

www.yourhealthyliving.co.uk January/February 2024

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Your Food

RAMEN SERVES 4 INGREDIENTS • 1 large onion, peeled and diced • 2 tablespoons sunflower oil • 2 garlic cloves, peeled and minced or grated • 4cm piece of fresh ginger, peeled and grated • 25g dried shiitake mushrooms • 1 litre vegetable stock • 2 tablespoons miso paste • 3 tablespoons soy sauce • 200g ramen or rice noodles • 250g smoked, marinated or flavoured tofu, diced • 1 head of pak choi, quartered • 2 carrots, cut into julienne strips (like matchsticks) • 2 tablespoons sesame oil TOPPINGS (CHOOSE ANY/ALL) • 50g beansprouts, washed • 1 sheet of nori, crumbled • A handful of fresh coriander, chopped • 2 spring onions, finely sliced • 1 teaspoon chilli flakes

METHOD 1. To make the broth, fry the onion in the oil until softened, then add the garlic and ginger and cook for another 2–3 minutes, stirring to prevent sticking. 2. Add the mushrooms, stock, miso and soy sauce, and bring to the boil. Reduce the heat to a simmer and cook, covered, for 15 minutes, to allow the flavours to come through. 3. Strain the liquid into a clean pan, retaining the mushrooms, but discarding the onions, garlic and ginger pulp. Slice the mushrooms and set aside. 4. Cook the noodles as per the packet instructions and add to the broth. 5. Add the mushrooms, tofu, pak choi and carrots, then bring back to the boil and simmer for another 2–3 minutes. Stir in the sesame oil. 6. Serve topped with beansprouts, nori, fresh coriander, spring onions and/or chilli flakes.

BRAZILIAN AUBERGINE STROGANOFF SERVES 4 INGREDIENTS • 2 medium aubergines, cut into bite-size pieces • 2 teaspoons apple cider vinegar • 2 tablespoons olive oil • 3 garlic cloves, peeled and minced or grated • 1 medium onion, peeled and chopped • 1 green pepper, deseeded and chopped • Salt, to taste • 400g shop-bought pasta sauce (your choice) • 2 tablespoons Dijon mustard • 200ml oat milk

METHOD 1. Put the chopped aubergines into a bowl of water with the vinegar and soak them for 10 minutes. 2. In a pan, heat the oil over a medium-high heat, add the garlic and onion, and sauté until golden – about 8–10 minutes. 3. Drain the aubergines. Add them to the pan along with the green pepper. Season with a little salt and let them cook for about 10 minutes until they have softened. 4. Add the pasta sauce, mustard and 100ml of water. Mix well and bring to the boil. Let it simmer for 3–4 minutes. 5. Finally, add the oat milk and adjust the salt. Let it simmer for a few minutes more to allow the sauce to thicken. 6. Serve with rice.

Extracted from The Official Veganuary Cookbook by Veganuary (HarperNonFiction, £22 Hardback). Photography by Lizzie Mayson 2023. Available now

www.yourhealthyliving.co.uk January/February 2024

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January/February 2024 www.yourhealthyliving.co.uk

For flexible joints

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www.yourhealthyliving.co.uk January/February 2024

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• 100% natural, suitable for vegetarians and vegans