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Kate Humble “My outdoor lifestyle keeps me healthy”
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4 Health News: All the latest news and research from the world of natural health and wellbeing 14 Celebrity Health: TV presenter and writer Kate Humble talks about running her own smallholding, growing her own food and keeping fit in the great outdoors 30 Your Health: We find out about the best supplements to take for sporting success 36 Your Health: How to look after the health of your brain – naturally
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Your Healthy Living Awards 23 Get Voting: This month’s categories include Editor’s Choice, Best Slimming and Fitness, Best Free From, Best Healthy Treat and Best Eco Product
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Your Living 18 Your Look: Natural beauty experts let us in on their anti-ageing secrets 22 Just For You: Spas, therapies and pampering treats! 34 Your Living: Our expert guide to glamping 46 Your Mind: Tips and tricks to beat negative thinking and stress
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Your Healthy Living, JFN Productions Ltd, JFN Productions, Unit E Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2016 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.
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16 Health Q&A: Our experts answer your questions on the best foods to eat for marathon training, how to cope with sciatica and how to apply fake tan 40 Here to Help: Independent health store advice on fermented foods from the Natural Health stores in Hertford and Welwyn
THE WARMER WEATHER is now here and it’s a great time to get outside with the family and make the most of the summer. Our cover star, TV presenter and writer, Kate Humble, is truly passionate about the health benefits of leading an outdoor lifestyle. You can read about her views and how she looks after her own health and wellbeing on page 14. Being fit and active has been proven to help with a number of health issues, not least brain health and protecting against dementia. Our feature on page 36 lists some more ways to look after your little grey cells from supplements to nutrition and exercise. Our beauty feature this month lifts the lid on the best natural anti-ageing secrets while our health pages focus on the best vitamins and minerals for sports and exercise. Lastly, don’t forget to vote in our annual Your Healthy Living awards. Simply register your vote for your favourite health products and you could be in with a chance of winning a spa break worth £500! Wishing you good health,
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Coffee found to play a role in good liver health
Wholegrains linked to reduction in heart disease
Eating at least three portions of wholegrains a day has been found to be linked with a lower risk of death from heart and circulatory disease and cancer. The findings came about as a result of a review carried out by the American Heart Association (AHA). The association examined 12 studies which focused on the association between a diet rich in wholegrains with lower risk of death from heart and circulatory disease and cancer. The review of the combined studies, which was published in the AHA’s journal Circulation, involved 786,076 people in the US, Scandinavia and the UK. Victoria Taylor, a senior dietitian with the British Heart Foundation, said: “Eating more wholegrains is a simple change we can make to improve our diet and help lower our risk of heart and circulatory disease. Choosing brown rice, whole-wheat pasta, wholemeal or granary bread instead of white and swapping to wholegrain breakfast cereals like porridge are all simple ways to help us up our fibre and wholegrain intake.”
A report launched by the British Liver Trust supports the role of coffee in good liver health. It is the first time that the entire body of current research and evidence has been reviewed and compiled into a single report. The report, entitled Coffee consumption and the liver – the potential health benefits, provides evidence that regularly drinking moderate amounts of coffee may prevent liver cancer – the World Health Organisation recently confirmed this reduced risk after reviewing more than 1,000 studies. It also reveals that coffee lowers the risk of other liver conditions including fibrosis (scar tissue that builds up within the liver) and cirrhosis. Other findings include the fact that drinking coffee can slow the progression of liver disease in some patients and that beneficial effects have been found no matter how the coffee is prepared – filtered, instant and espresso. As a result, the British Liver Trust is calling for more clinical research relating to coffee and the liver. For more information, visit www.loveyourliver.org.uk
15 minutes of exercise a day could reduce risk of death Just 15 minutes of exercise per day has been linked with a 22 per cent lower risk of death, according to a new French study. Researchers from University Hospital of Saint-Etienne monitored the exercise habits of a group of 1,011 people aged 65 in 2001 for a 12-year period. They also studied an international group of 122, 417 people aged 60 for 10 years. The researchers discovered that individuals who took part in the recommended weekly level of exercise achieved a 28 per cent lower risk of death. Participants who engaged in around 15 minutes of exercise each day still achieved a 22 per cent reduced risk. The health benefits generally came from a reduced risk of dying from heart disease or a stroke. The researchers concluded that 15 minutes of exercise a day was a ‘reasonable target dose’ for those aged over 60. The findings were published in the British Journal of Sports Medicine. MORE NEWS ON PAGE 6
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Using collagen in daily beauty regimes improves and enhances skin, hair and nails and helps to slow down the ageing process. ArthroVite Ltd, the company responsible for introducing collagen to the UK, is offering three lucky readers the chance to win a month’s trial of its acclaimed product, Collagen Plus worth £26.99 each. DRAW CODE: YHL-ARTHROVITE-0716
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Horse chestnut gel We are offering readers the chance to win one of 20 packs of Venagel Horse Chestnut gel, RRP £9.99, courtesy of A.Vogel. Made from extracts of fresh horse chestnut, Venagel helps soothe tired, aching legs and provides cooling relief. It is useful for long journeys and can be used during pregnancy. DRAW CODE: YHL-VENAGEL-0716
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Choose your own prize Good Health Naturally stocks a range of supplements and natural health products from serrapeptase to curcumin and krill oil. Featuring unique formulations, there is a supplement to help any health problem. Six readers will win a £50 voucher, plus every entry will receive a £5 voucher, to spend on any product in the Good Health Naturally store. DRAW CODE: YHL-GHN-0716
Your Healthy Living Prize Draw Terms & Conditions You may 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 or ROI. 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 may be utilised by companies connected to JHN 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 or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk
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ALISON CULLEN
EXERCISE SHOULDN’T BE A PAIN Our regular columnist, A.Vogel’s education manager, Alison Cullen, offers some advice on injury prevention If you’re on a mission to get fit or are maintaining your fitness, the last thing you want is to be knocked off course by a pain or injury. Unfortunately exercise can provide many opportunities for both pain and injury to occur. Whether you experience a sprain, strain or muscle ache, they are both sore and annoying. However, there are a few steps you can take in order to try and prevent such problems: n If you’ve just started out on the path to fitness, one of the simplest and best things to do is make a plan. You’re not going to go from a couch potato to running marathons within a couple of weeks so be realistic with your aims and approach. A gradual build-up usually works best as injuries can often arise when too much exercise is attempted in a short time frame. n To try and avoid sprains and strains, ensure you warm up and stretch before you exercise for at least 15 minutes. Equally, spend the same amount of time cooling down at the end of your workout. This should avoid any muscle burning. n Remember to drink plenty of water not only during your exercise but also throughout the day. Dehydration can cause muscle soreness after activity. n Eat plenty of protein as it is essential for building muscle tone in your body. If you are unfortunate enough to experience a sprain, strain or muscle ache, you can soothe the pain by rubbing arnica gel onto the affected area. Look for an arnica gel made from extracts of fresh arnica montana. It works by cooling the area to offer symptomatic relief of muscular aches, pains and stiffness, sprains and strains whilst also reducing the appearance of any bruising.
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Osteoporosis By Nutritional Therapist Georgie O’Connor for the College of Naturopathic Medicine. We all worry about the potential loss of mobility and independence due to poor bone health as we age. Approximately 3 million people in the UK have been diagnosed with osteoporosis with 300,000 people receiving treatment for fragility fractures each year. Everyone is affected with age, but women more so at the time of menopause, due to the sudden loss of the protective influence of oestrogen. So what can we do to help ourselves? We achieve our maximum bone density in our late teens/early twenties which is why dietary factors are so important for children and adolescents, but it’s just as important to avoid any calcium ‘wasting’ diet and lifestyle habits so that we can maintain that peak bone health. Bone is constantly being broken down and replaced every day so we must ensure that we’re getting the right building blocks. We all know about the importance of calcium for bone health so go for green, leafy vegetables; broccoli; almonds and tinned, small fish such as sardines, which may be better options for allround health than milk. It’s also really important to get adequate vitamin D from sunshine, oily fish, eggs and fortified foods to improve the absorption of calcium
and phosphorus from the diet. We also need vitamin K2, which we get from converting vitamin K1 in green, leafy veg as well as directly from cheese and eggs to help us create the protein matrix into which the minerals are deposited. In fact high dose vitamin K2 is an approved treatment for osteoporosis in Japan, where they’ve seen a reduction in bone loss and a reduced risk of fractures. Just as important as getting these nutrients in, is avoiding their loss, through a high animal protein diet, high caffeine, smoking, high salt consumption, junk food, alcohol and a sedentary lifestyle.
CNM trains students for successful careers in natural therapies. www.naturopathy-uk.com 01342 410505.
Survey links stress to digestive distress According to research carried out by Potter’s Herbals, a producer of licensed herbal medicines, 21 per cent of respondents cited stress as a key trigger of digestive problems, including irritable bowel syndrome (IBS). Furthermore, 78 per cent of respondents admitted to suffering with stress once a week or more, with nearly a quarter (23 per cent) suffering stress every day. One in five people stated that their stress was work-related whereas one in six said that their workloads meant that they don’t have regular meals and almost as many (13 per cent) said they often ate on the go at work giving their digestive systems no time to digest their food. The survey was carried out among 2,000 UK adults aged between 25 and 65. Stress management advice from The Henry Potter Advisory Committee includes staying well hydrated by drinking herbal tea to maintain digestive health, consuming meals and snacks on a regular schedule, eating a minimum of five-a-day fruit and vegetables, limiting fat and sugar intake and exercising regularly. For more information visit www.pottersherbals.co.uk
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EAT HEALTHILY … EAT REALLY HEALTHY PASTA RRP
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Roasted tomato and basil soup Ingredients: 1kg plum tomatoes, halved ● 4 garlic cloves, crushed ● 6 shallots, quartered ● 2 tbsp olive oil ● 2 tbsp balsamic vinegar ● ● ½ tbsp Herbamare® Bouillon vegetable stock, dissolved in 500ml boiling water ●B lack pepper, to season erbamare® Original seasoning salt, to season ●H ● Fresh basil leaves, to garnish Method 1. Pre-heat the oven to 200°C. 2. Spread the tomatoes, garlic cloves and shallots on a baking tray and drizzle over the oil and vinegar. 3. Roast for 15 minutes until tender and caramelised. 4. Blend the tomato mix and place it with the Herbamare® Bouillon vegetable stock in a large pot. 5. Season with black pepper and Herbamare® Original seasoning salt, and drop in a few basil leaves. 6. Bring to the boil, and simmer for 10 minutes. 7. Serve, garnishing with fresh basil leaves and black pepper.
Did you know? Bug-busting tomatoes: Full of healthy benefits, tomatoes are good for the heart, hair, skin and eyes. Rich in vitamin C, tomatoes can also help to boost the immune system, giving your body extra protection against colds and other viruses.
Recipe courtesy of A.Vogel: www.avogel.co.uk
July 2016
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ORGANIC AND GLUTEN FREE Really Healthy Pasta is good for your health. Yes, that’s right, good for your health! Free from unhealthy grain and wheat, each Really Healthy Pasta is made from just one clean ingredient and is the perfect meal replacement. Not only is it super nutritious, high in Protein, Iron & Fibre, it tastes delicious and can be ready in less than 5 minutes! Whether you have a special dietary requirement (Gluten Free, Low GI) or just want healthy eating, Really Healthy Pasta can help!
TRY REALLY HEALTHY PASTA IT HAS NEVER BEEN THIS EASY TO EAT HEALTHILY! Available in (all Organic, 250g): Red Lentil, Black Bean, Mung Bean, Chickpea, Buckwheat & Golden Flaxseed. More info:
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Blackcurrant extract could help cardiovascular function
Bloating? Craving? Crying? Do you have PMS?
Athletes who were given a supplement of New Zealand blackcurrant extract were found to experience improved cardiovascular responses according to a study by the University of Chichester. Fifteen male cyclists were supplemented with New Zealand blackcurrant extract for seven days, at doses of 300mg, 600mg and 900mg. Their cardiovascular function was tested over 20 minutes, while lying down. The results showed that short-duration supplementation with the blackcurrant extract increased blood volume pumped by 27.5 per cent and boosted circulation by 20.2 per cent Mark Willems, Professor of Exercise Physiology at the University of Chichester said: “Our findings indicate a clear application for athletes recovering from exercise. If you can enhance blood flow to muscles that were active following exercise then that is beneficial for recovery.” Blackcurrant compounds relax blood vessels, meaning they reduce the tension in blood vessel walls, causing the diameter of the blood vessel to widen, resulting in enhanced blood flow.
By Sarah Green, IFMCP, BSc NT, Dip NT, mBANT, CNHC reg. People can be quick to joke about a woman’s time of the month. Most suffers are mildly affected but, for others, PMS symptoms can seriously affect their lives on a monthly basis. Female hormones naturally vary throughout the month to control ovulation and the menstrual cycle. Symptoms, linked to hormone changes from ovulation until the period arrives, include bloating, headaches, anxiety, depression, cravings, breast tenderness, mood swings and so on. Approximately 80 per cent of UK women are thought to suffer from Premenstrual Syndrome (PMS) at some point. So is there anything you can do about it? Our hormone production is highly influenced by our environment, so how we eat, sleep, move and think can have a huge impact. Here are some ways to minimise the effect.
Eat whole foods – mostly plants and close to nature Fibre in leafy green vegetables, colourful vegetables, fruit, whole grains, beans, nuts, seeds and legumes helps provide all the nutrients we need, including magnesium and calcium (shown to be important in hormone pathways). Bitter foods like lemon, watercress, rocket and brassicas (like cabbage, broccoli and cauliflower) are particularly helpful for the liver which has to process our hormones. Papaya and fermented foods, like kefir, saurkraut and apple cider vinegar or a probiotic supplement, can help relieve constipation which can cause hormones we are trying to excrete to be reabsorbed.
Balance your blood sugar Include protein (oily fish, lean meats, beans, nuts and seeds) or good fats (avocado, nuts, coconut or seeds) with each snack and meal. Avoid coffee, tea, alcohol, refined and processed foods and smoking as these have been shown to increase blood sugar.
Reduce stress Easier said than done in our 24/7 lifestyles, but when we are stressed we produce stress hormones at the expense of our sex hormones, so being stressed can easily throw our sex hormones out of balance. Take a bath, find a yoga class or try some calming breathing exercises. n For further diet and lifestyle advice go to www.BANT.org.uk. The British Association for Applied Nutrition and Nutritional Therapy (BANT) is the badge of assurance for the public looking for up-to-date evidence-based nutritional support. 8
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A vegan diet could reverse diabetes Following a vegan diet can prevent, treat and even reverse type 2 diabetes, claims a leading expert. Diet and lifestyle have long been regarded as the main causes of type 2 diabetes. Now research suggests that those following a vegan diet reduce their risk of diabetes by 78 per cent compared with people who eat meat on a daily basis. “Type 2 diabetes is almost always preventable, often treatable, and sometimes reversible through diet and lifestyle changes,” writes Dr Michael Greger, internationally-renowned physician, in his best-selling book How Not To Die. “People who eat a plant-based diet have just a small fraction of the rates of diabetes seen in those who regularly eat meat. By switching to a healthy diet, you can start improving your health within a matter of hours.” This is partly because vegans are better able to control their weight. Carrying excess body fat is the number one risk factor of type 2 diabetes, with around 90 per cent of those who develop the disease being overweight. Vegans, however, have lower levels of obesity on average than any other dietary group. It is also because, Dr Greger explains, the saturated fats found in animal products contribute to insulin resistance – the cause of type 2 diabetes – whereas monosaturated fats found in nuts and avocados may actually protect against the detrimental effects of saturated fats. As a result, people eating plant-based diets appear to have better insulin sensitivity, better blood sugar levels and better levels of insulin, which enables blood sugar to enter your cells. For more information on following a vegan diet, visit www.vegansociety.com
July 2016
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as you return to standing. Make sure your knees follow your toes and don’t come in towards each other as you lower. Keep your heels on the ground the whole time. Lunges with back foot raised – Position your back foot on a bench and walk your front foot about two steps out in front of you. Keeping your chest up, bend the bringing the knee up in front leg, bringing the back front of you. Then knee close to rotate the hip to take the the ground. Push through knee to the side the front heel Personal trainer and wellness and create a circle. Repeat as you straighten the front 10 times on leg. each side. coach, Ashley Hunt, has Downward dog push ups – From a high Walkouts – Start from plank position, lift your devised the following fitness standing and bend hips high as you forward and reach for push your head through the ground. Then plan for Your Healthy Living your arms and walk your hands out in bring your heels to touch front of you until the ground readers. These exercises (keep your knees bent). can be you come to a high plank position. Your Bend your arms elbows should be directly done anywhere: you just as you lower your head under to the your ground, need a shoulders and then straighten the arms your wrists in line with step or a bench. and return to your elbows. Walk your the starting position. hands back and Warm up: return to standing. Repeat High plank to low plank 10 times. – Start in a low Loosen up with some dynamic Low lunge and reach – plank position with your stretching. Step your right forearms on Perform the following leg forward and lunge, the ground and a straight movements. keeping the back line from your Neck rolls – Gently roll shoulders to your ankles. your neck around, leg as straight as possible. Bring the hips Press your right clockwise, for three rotations, low and lift your left arm hand into the ground and up and over to then Savoystraighten, anticlockwise for another the right. Feel the stretch followed by your left hand cabbage three. all the way from as you come the hip flexor, at the front into a high plank.ratatouille Arm circles – With your parcels Lower yourself down of your hip, to arms out the side of your torso. Return again and repeat.SERVES: 4 straight, make large clockwise to standing circles, and alternate. Repeat 10 moving through your shoulders’ PREPARATION TIME: Hip raises – Lie on times on each your back and lift30 MINUTES full range side. COOKING of motion. After 10 circles, TIME: 20 MINUTES your legs up straight to form a 90-degree swap direction for another 10. angle. Place yourINGREDIENTS arms by your side and Circuit: • 4 large leaves push into the ground Leg swings – Holding on cabbage as you of savoy your to a Complete each of the following • 1 aubergine,raise hips off the ground. sliced into 1cm rounds bench to stabilise your Lower down body, and exercises for 45 seconds, • 2 red onions, repeat. finely diced balance on your inside then rest leg as for 15 seconds. • 1 onion, finely diced Rest for 30 seconds, you swing the outside leg then repeat the • 1 red pepper, deseeded circuit three times. Squats – Start with your forwards and back. Repeat and finely diced feet • 1 yellow pepper, deseeded hip width apart, toes pointed 15 times then swap to and finely diced Ashley Hunt is a•personal the 1 courgette, trainer and other side. out slightly. Hinge at the wellness coach, specialisingfinely diced hips • Olive oil, for frying in creating as you bend your knees Hip circles – Still and quick and effective To mark National Vegetarian workouts • Table that salt, lower down so that your holding on to the be done anywhere. Find to season can Week, out more • A small bunch about of fresh marjoram, runs from 16 to 22 May, calves touch thewhich bench, lift the her at www.ashleyhun to serve back twellness.com or whyofnot yourtry out outside leg, thighs. facebook.com/aFOR Push THE TOMATO SAUCE shleyhuntwelln some of these delicious ess your heels • 2 garlic cloves veggiethrough dishes?
Want to lose weight or get in shape for the summer? Our expert tips will set you on the right path
Your workout plan
Your
VDEeg gie LIGHT FOOD
• 1 tspCONTINUED capers
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organic 409343 Vicky Your Healthy
4. Put the savoy cabbage leaves in a pan of boiling salted water and blanch for 2 minutes, then remove and pat dry with paper towels. 5. Preheat a frying pan over a high heat. Drizzle a little oil over the aubergine slices, then carefully place them into the very hot pan and cook until they’re just starting to blacken. Repeat on the other side, then remove from the heat and allow to cool. Chop and dice the slices into about 5mm pieces.
Recipe and image taken from Vegetable Perfection by Mat Follas, priced at £16.99 and published by Ryland Peters & Small. Photography by Steve Painter.
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6. Add a light covering of oil to a frying pan. Set over a low heat and add the onions and peppers. Cover with a generous pinch of salt and leave to cook gently until the onions are may take about 3 to 5 minutes. translucent – this Add the courgette and cook for another couple of minutes, stirring gently. Remove from the heat, add the aubergine pieces and gently stir to make the ratatouille. 7. Place the savoy cabbage leaves into large ramekins, allowing the edges of the leaves to hang over the sides. Fill with the ratatouille mixture and fold the edges over to seal. Cover the top with foil to hold everything together. 8. Bake the parcels in the preheated oven for 20 minutes. Gently heat the saucepan of tomato sauce at the same time. Once cooked, carefully remove the foil and turn the parcels out onto large soup plates. Spoon the tomato sauce around the edge. 9. Decorate with fresh marjoram flowers and leaves and serve.
May 2016
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• 400g canned, chopped tomatoes • 1 tsp white sugar May 2016 • Olive oil, for frying • Table salt, to season METHOD 1. Preheat the oven to 160°C (325°F) Gas 3. 2. To make the tomato sauce, pour enough olive oil to coat the bottom of a small saucepan and add the garlic and capers. Set over a low heat to cook the garlic and capers until they are just starting to turn golden brown. Add the canned tomatoes and sugar, and leave to simmer on low for 10 minutes. 3. Using a handheld electric blender, purée the mixture to a smooth consistency and season with a pinch or two of table salt. Pour the mixture through a fine mesh sieve into a saucepan and set aside.
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A new study has found that yoga and meditation may help to improve our memory. More in our article #InternationalYogaDay From @wwwfoecouk: @YHLMag Thanks for backing the #GreatBritishBeeCount – nearly 100,000 bees recorded so far!
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July 2016
27/06/2016 19:27
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oday’s way of life presents many challenges for the skin and its structure, which serve to accelerate the ageing process. All women will experience skin ageing – it is normal. As part of this natural process, the skin loses the ability to rebuild and maintain its youthful appearance. This is demonstrated as a steady decline in average skin thickness and elasticity, resulting in thinner, less elastic and less supple skin. There are both external and internal factors that influence the health and ageing of our skin. External skin ageing – the influence on skin caused by the environment, such as exposure to sunlight (photoageing), environmental pollutants, diet and stress – is a major contributor to skin age degradation, leading to lines, wrinkles, sagging skin and age spots. As we age, the skin’s ability to replace cells with newer, younger skin cells is reduced. The skin rebuilding process is going on inside, all the time, every hour of every day. Internal skin ageing – the influence on skin caused by time and your genetics – is due to slower cell turnover leading to the breakdown of collagen, elasticity and moisture retention. This causes dryness, wrinkles and dull and rough skin. The good news is that your skin’s extrinsic and intrinsic rebuilding processes can be supported.
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Nourella® Active Skin Support Supplement with proprietary Vercilex® is developed to support normal collagen structure and help maintain a normal skin function – to maintain healthy, youthful skin. Nourella® is scientifically formulated to stimulate the internal rebuilding process of your skin. Nourella® Active Skin Support System has been clinically proven to reverse the signs of Accelerated Skin Ageing by more than 20 years, protecting against collagen and elastin degradation, free radicals and future photo damage whilst supporting the skin’s ability to retain moisture and maintain integrity.
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Hayfever? Try HayfeGUARD® Local Honey with ProPollen Factor. Contains fresh local, raw unpasturised, coarse filtered honey, adding a multitude of pollen grains and fresh royal jelly to aid health and wellbeing Why so good? This multi-award-winning product is ideal for colds, flu and hayfever. By consuming local honey pollens, your body can come in contact with what you are allergic to, helping to prevent symptoms, building up a natural resistance to the irritant (hayfever). Suitable for children over two years How much? £14.95 for 280g, 30 day supply Available from? Independent health food stores. For stockists and info visit www.hayfeguard.co.uk
Do try: Red Peony Menopause Tincture from Hughes Health. Why so good? Registered under the European Traditional Herbal Medicines Directive, this product is an effective, safe treatment for menopausal symptoms. The tincture won’t interact with other medications and, unlike other herbs available for the menopause, peony does not affect hormone levels or hormone receptor sites. How much? A month’s supply of Red Peony Menopause Tincture retails at £19.99. Dosage is 20 drops, three times a day, added to water. Available from? Independent health food stores or online from www.hughes-health.com
Looking for an alternative family skincare regime? Try A.Vogel’s range of three herbal skin creams. Tell me more! The product range includes Echinacea Cream to calm and hydrate spotprone skin, Comfrey Cream to reduce the appearance of fine lines and wrinkles and Bioforce Herb Cream to sooth and nourish dry, chapped skin. These herbal creams will lend a helping hand for your family’s daily skincare routine. How much? £6.35 for 35g. Available from? Independent health food stores. Visit www.avogel.co.uk
Prevent cystitis naturally Cysticlean®240 PAC is a lasting answer to reducing long-term antibiotic use and the misery of recurring cystitis. Contains guaranteed 240mg PAC- clinical studies prove more effective than lower PAC formulations. Tell me more! Super strength stops bacteria in its tracks. Recommended by doctors and urologists. Safe, one-a-day and vegetarian – it works! Available from? Independent health stores or visit www.cysticlean.co.uk for more information.
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Have you tried? Biona Organic Kefir Tell me more! Enjoy the natural probiotic goodness of Biona Organic Kefir, made using fresh Demeter-certified biodynamic milk and live yogurt cultures. Delicious and creamy with a nice mild flavour, this low fat kefir is perfect for topping breakfast cereals and fruit, adding to smoothies or enjoyed straight from the jar! How much? £1.99 for 250g Available from? Independent health food stores. Visit www.biona.co.uk
July 2016
27/06/2016 19:29
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PG12,13 SHOWCASES.indd 13
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lebrity CeHEALTH
“
outdoor lifestyle keeps me ©Image of Kate Humble courtesy of Clare Richardson
My
D
“
healthy
TV presenter and writer Kate Humble talks to Liz Parry about running her own smallholding, growing her own food and keeping fit in the great outdoors o you like to take a natural approach to your own health and wellbeing?
Kate: Yes, definitely. I think if you eat well and you keep yourself fit then you will give yourself a much better chance of staying healthy. I have quite a physical job and I find that I do better, both mentally and physically, when I am fitter. Also I happen to be one of those rather annoying people who really likes vegetables! What are your favourite healthy foods? Kate: I eat a lot of green vegetables and salads and I like fish and chicken, but I don’t eat as much meat as I used to. My husband and I live on a smallholding in the Wye Valley and we raise animals for meat, so I can appreciate the real effort that goes into that. I don’t take meat for granted. I look upon it as a treat, which is what it should be. I’ve always really liked vegetarian food. There are such interesting recipes out there and such interesting ideas around food so it’s quite easy to eat well without always having meat. I cook a lot as I find it therapeutic. I try not to eat any processed foods or ready meals. Do you grow your own vegetables? Kate: Yes, up to an extent. Funnily enough we used to grow more vegetables when
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we had an allotment in London. It was down by the river and we used to grow more vegetables than we could ever eat and we would end up taking them to people instead of bottles of wine at dinner. We stopped getting dinner invitations after that. Our friends would be saying: ‘We’d rather have the wine – not another butternut squash!’ Where we are now it’s a bit higher and a bit more exposed so it’s harder to grow vegetables. We have a fantastic rhubarb patch and we grow tomatoes and courgettes. We also have an aquaponics system which involves growing fish and recycling the nutrient-rich water into soilless vegetable production. The water is cleaned in the process so it can be constantly reused. It’s a very sustainable process. We use it to grow lots of salads and herbs. It sounds like an idyllic lifestyle. Does it keep you fit and active, this way of life? Kate: Yes, definitely. I have one of those watches that tells you how many steps you have done in a day and this morning I have done 12,000 [It’s only 9.30am.] I did a 10k run with my dog and then I had to sort out a problem with one of my sheep, so I have already been quite busy. I grew up in the countryside so in a way this is my heritage. I lived in London for 20 years and quite quickly I started to realise that city life wasn’t for me. As a child I climbed trees, I was outside all the time and I built up a very strong immune system. Interestingly, research has shown
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that children who are brought up around dogs and livestock are much less likely to suffer with asthma. So I think that leading an outdoor lifestyle is definitely beneficial to our health. You are well known for being a dog lover. Do you think that having a pet in your life is good for your health? Kate: I have just written a book on this subject, called Friend for Life, which looks at the relationship between humans and dogs. I think having a pet like a dog can be hugely therapeutic. They have a real calming influence and can help to reduce stress and anxiety. Studies have also shown that dog owners have a reduced risk of heart disease. We have seen on our own farm the tremendous connection that children can experience with animals. We have kids come to visit the farm and I remember one little autistic boy said to me: ‘Animals talk to my soul’. Do you enjoy running your own farm? Kate: Well actually it’s a tenanted farm run by a couple of proper farmers called Tim and Sarah Stephens – unlike my husband and I who are just pretend farmers! The farm is the headquarters for our business and our aim is to support other rural businesses. We hold smallholding and animal husbandry courses as well as courses where you can learn rural skills like hedge laying, dry stone walling and how to grow an edible garden. July 2016
27/06/2016 19:29
Kate Humble
“ I do think one of the big problems contributing to child obesity is too much unhealthy food and not enough time spent outside just mucking about.
“
You’re obviously very passionate about outdoor living. Do you think this is the key to encouraging children to be more active and healthy? Kate: Absolutely. When I was a kid I spent every waking moment outside climbing trees and falling off my bike. I did spend quite a lot of time in A&E being stitched up but that’s all part and parcel of being a kid. I think anyone who hasn’t got scars on their knees clearly hasn’t had a proper childhood! I do think one of the big problems contributing to child obesity is too much unhealthy food and not enough time spent outside just mucking about. Your outdoor festival is now in its second year. Tell us a bit about that. Kate: It’s called the Big Day Out and it takes place at the beginning of July. It’s a family-friendly celebration of being outdoors. There will be live music and comedy, outdoor cookery demos and activities like foraging for food and willow weaving. There will be the Farm Olympics with events such as welly wanging and hay bale throwing. There will be plenty for kids to do too, from cookery to circus skills and bushcraft. We want to encourage people of all ages that doing stuff outside is much more fun than doing stuff inside!
July 2016
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Kate Humble's new book, Friend For Life is available now. To find out more about the farm and courses visit www.humblebynature.com
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Your
EXPERTS
Your health
Q&A
Q
You asked: “I am quite pale skinned and would like to try using a natural fake tan and facial bronzer to give myself a bit of a summery glow. Do you have any tips on how to apply them?”
Pat Hume answers: “Here are some tips on how to use fake tan to get the best results. Firstly, exfoliate your skin to remove dead skin cells. Then, apply a body moisturiser to areas of dry skin such as your knees, elbows, ankles and heels, not forgetting in between the toes as these places may absorb more of the product. Apply the fake tan to your body, legs and arms, like a body lotion, making sure that your skin is evenly covered. If possible, wait for about one hour before getting dressed to make sure the fake tan has absorbed into your skin. Wash your hands thoroughly after application. If the colour is not dark enough then re-apply until you achieve the desired tone. I find the lavera Self-Tanning Lotion is easy to apply and gives a natural-looking tan. When choosing a bronzer, I would recommend opting for a powder bronzer as it is easier to apply. Always apply the bronzer after you have put on your foundation and eye makeup. Use a blusher or powder brush to gently apply the bronzer along the forehead, around the temples, under the cheekbone and under the jawline. Make sure you blend the product well.” ● Pat Hume is Pravera’s customer advisor. Pravera Ltd distribute Lavera, Primavera, Alma Win, Monte Bianco, Florascent, Organyc, Organii, Benecos and Aloree. Visit www.pravera.co.uk
Star prize
Reader Marina won this month’s prize: a lavera Self Tanning Body Lotion worth £13.50 and a lavera Mineral Sun Glow Powder Duo in Golden Sahara, worth £13.90.
@
Email your questions to
liz@jfnproductions.co.uk
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/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.
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Q
You asked: “I am training for a marathon. I have a sensitive stomach and suffer with indigestion and bloating so I have to be careful about what I eat. What are the best foods to fuel my long runs but which won’t irritate my stomach?”
Tara Jackson answers: “I would recommend trying foods that are easy to digest such as bananas, plain toast, bagels, basmati rice, porridge oats or pasta with a tomato-based sauce. You could even try a simple smoothie made with fruit and water and perhaps some added spirulina, chia seeds or nut butter. Try to eat a few hours before your run so you aren’t still digesting your food when you run. Try to avoid alcohol, carbonated drinks, caffeine, dairy and sugar substitutes as these can aggravate stomach problems. Make sure you drink enough water the day before your run and keep hydrated during it. Don’t include a mix of sports gels and energy drinks as these can upset your stomach, especially on the race day when there may be brands you haven’t tried before in your long runs. You could try eating small amounts of a simple energy bar or a banana during your run so you are getting in some carbohydrates if you find energy drinks upset your stomach. Ultimately what works for you is down to some experimentation before the actual marathon, so find out what foods work for you on your long runs and then stick to these on the race day. Good luck!” ● Tara Jackson is a holistic health and wellness coach. For more information, visit www.tarajackson.co.uk
Q
You asked: “I have a pain that runs down the back of my thigh to my ankle. My friend said it sounds like sciatica. What is this?” Dr Iona Bramati-Castellarin answers:
“Sciatica is the name of the pain caused by an irritation or pressure to the sciatic nerve. Usually the patient experiences pain travelling from the lower back, down the pelvis and buttocks and all the way along the leg and into the foot. Some patients experience a tingling sensation in the back of the thigh and down to the toes, along with numbness and/or weakness of the affected leg. Usually, sciatic pain may be made worse by coughing, sneezing or long periods of sitting. The causes of sciatic pain may be due to compression of the nerve itself. The nerve may be compressed by lumbar disc herniation or ‘slipped disc’, spinal or foraminal stenosis, whereby narrowing of the spinal canal or space where the sciatic nerve exits occur, and other more serious conditions, such as spinal injury or a growth within the spine. If you experience such symptoms it is important to seek advice from a professional on what to do. Usually, the pain decreases in six weeks of the onset. A combination of stretches, gentle mobilisation and hydrotherapy, like hot and cold packs, may help to improve the pain. Additionally, looking after your posture and not carrying heavy objects are important measures. In cases where the pain persists for more than six weeks, your health professional may refer you for an MRI (imaging of the back) from which may be reached a more conclusive cause of the pain. Should you happen to lose control of your bladder and/or bowel functions or your temperature increases, you may need to seek advice from your GP or A&E as it could be a more serious condition.” ● Dr Iona Bramati-Castellarin is a leading Harley Street osteopath. For more information visit www.ibccare.co.uk
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July 2016
27/06/2016 19:30
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Your
secrets anti-ageing
LOOK
THE
OF
Want to know the secret to glowing, younger-looking skin? We asked the natural beauty experts for their top tips Say no to sugar! Not only does sugar affect our general health but it can also have a detrimental effect on our skin. “Firstly, sugary and processed foods contain little in the way of vitamins and minerals that nourish and protect the skin,” explains nutritionist Cassandra Barns. “Secondly, sugar and refined carbohydrates (which are quickly absorbed, just like sugar) cause a surge of the hormone insulin, which can then increase your levels of testosterone, which in turn can contribute to breakouts and acne.” Sugar can also cause your skin to lose its elasticity and plumpness. “This is all down to a process called glycation,” adds Dr Marilyn Glenville, nutritionist and author of Natural Alternatives to Sugar (www.marilynglenville.com). “Glycation is the bonding between sugar and protein in the body, resulting in proteins like collagen and elastin becoming less effective. This can result in loss of elasticity of the skin, encouraging the formation of wrinkles.”
Stock up on vitamin C “Antioxidants work to protect the skin by limiting the production of free radicals; the main culprit for damaging our skin cells, which leads to the visible and hidden signs of ageing,” says Cassandra Barns. “One of the most powerful antioxidants is vitamin C. It could help us to stay youthful in many ways, including better energy levels and also youngerlooking skin. It is thought that the skin ageing process may occur due to the build-up of free radicals causing damage to our cells. This can weaken skin’s protective powers, which results in a dull complexion, lines and damaged collagen.” CONTINUED ON PAGE 20 >
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June 2016
27/06/2016 19:30
06
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Your
LOOK
>
CONTINUED FROM PAGE 18
Try some macadamia nut oil “Macadamia nut oil is a superb antiageing beauty ingredient,” says homeopath Hilery Dorrian, co-founder of SkinGenius (www.skin-genius. co.uk). “It is rich in essential fatty acids including palmitoleic acid and oleic acid. As we age, our skin becomes depleted in palmitoleic acid so macadamia nut oil is a great ingredient to delay premature ageing, keep the skin taut and guard against wrinkles, while oleic acid has regenerating and moisturising properties to help with anti-ageing. Macadamia nut oil is rich in protective plant phytosterols which help the integrity of our cells’ membranes and structure. The oil helps products glide onto the skin and sink in without feeling greasy.”
Source some algal oil “One of my favourite new superfoods for skin health and anti-ageing is algal oil,” says Rick Hay, anti-ageing food and fitness nutritionist (www.rickhay. co.uk). “It is algae-based and rich in the omega-3 fatty acid docosahexaenoic acid (DHA). You can take it in supplement form. It is also anti-inflammatory and this is great to help with skin conditions that are red or hot or dry. Anything that reduces inflammation in the body is a true anti-ageing agent as inflammation is extremely taxing on the body and is associated with some serious heart conditions. Algal oil has other health benefits in terms of it being immune boosting and a cardiovascular tonic. It also has benefits on brain health and mood.”
and cleansing nutrients that can slow the ageing process. Also green superfoods are high in antioxidant compounds like chlorella, grass juices and wild berries. In my home I always have essential oils like frankincense, lavender, myrrh and sandalwood and they are the most anti-aging remedies on the planet! They are high in antioxidants and contain compounds that naturally balance hormones. My key recommendation is a good night’s sleep which is one of the best things you can do to prevent ageing and is one of the most overlooked health habits. Aim to get at least eight hours of sleep daily in a dark, cool room.”
Get hands on! Natural beauty expert Jennifer Young suggests the following simple massage routine for the eye area that you can do at home. She says: “Indian and Chinese medicine use gentle pressure on acupressure points to achieve a variety of health and wellbeing benefits, including these anti-ageing properties: increasing blood flow, improving lymph flow, the removal of toxins and stimulating collagen and elastin production. This eye massage routine focuses on the eyes. It reduces puffiness as well as lifting the eyes and making them brighter. Make sure you concentrate on the eye socket – working no closer to the eye than the
upper and lower sockets. Hold each step for a slow count of five, applying gentle pressure.” 1. Using one hand per eye, place all four fingers on the upper eye socket (the bony bit beneath the eyebrows). Lift towards the hairline. 2. Place the forefingers in the small ‘dip’ (pressure point) at the edge of the upper socket, next to the nose. 3. Move the forefingers to the centre of the eyebrow. You will feel a small dip here too. 4. Move around to the temples, at the side of each eye you will locate another pressure point – apply gentle pressure and hold. 5. The final pressure point is located on in the middle of the lower socket. Jennifer Young is the author of Recognise Yourself, a wellbeing and beauty guide for those affected by cancer. She is also founder of www. BeautyDespiteCancer.co.uk and formulator of specialist skincare collections Defiant Beauty.
Opt for an essential oil “Night oils have become very fashionable recently and with good reason,” says Uxshely Chotai, a health and wellbeing coach, (www.flirting-with-health.com). “The essential fatty acids and fat soluble vitamins that some oils contain can really help in preventing and improving those fine lines and wrinkles. However,
Try some home remedies “Ageing is a process that starts when life begins,” says Sarah Jones, a leading holistic and lifestyle expert (www. sarahjonesuk.com). “It represents the accumulation of physical, psychological and social changes in a person over time. You can make changes to your lifestyle that impact your body and mind. Nature has a way of supplying what we need and here’s a few of my favourite holistic remedies I have at home. Turmeric and garlic contain antioxidants
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You’ll
LOVE RE GREAT BUYS AT YOUR HEALTH STO
for Anti-ageing
you don’t have to spend a fortune on expensive night oils which blend together lots of ingredients. One of the best (and cheapest) things you can use when it comes to preventing the signs of ageing and improving the condition of your skin is using a pure, certified organic natural oil such as jojoba oil or rosehip seed oil. Rosehip seed oil for example is a light, golden-coloured oil that is known to be suitable for even those with acne, eczema and other skin conditions. This wonder oil is naturally high in omega-3, 6 and 9 fatty acids, wonderfully hydrates the skin, is known to help improve hyperpigmentation and age spots and is famous for really improving fine lines and wrinkles. It naturally contains a little tretinoin which is a form of vitamin A – pharmaceutically manufactured tretinoin is used in many conventional anti-ageing creams and serums. A way to add that little bit extra to your night oil would be to use a few drops of an essential oil. Certain essential oils are known for their age-defying and regenerative properties. One essential oil that has developed a reputation for being great at improving the signs of ageing is frankincense. Lavender oil is also a very calming and soothing oil that is renowned for its great regenerative properties. All essential oils should only be used diluted in a carrier oil, such as rosehip seed oil or jojoba oil. However, they can give your night oil a wonderful fragrance as well as enhancing its anti-ageing properties. All you need are just a few drops.”
The true beauty of collagen: with Collagen Plus. Why should I try it? All women crave younger-looking skin, healthier hair and stronger nails. But how many see collagen – the most abundant protein found in our bodies – as a genuine and natural solution? Using Collagen Plus, a unique 3-in-1 collagen supplement in your daily beauty regime improves and enhances skin, hair and nails and helps to slow down the ageing process. Collagen Plus also offers recognised benefits for joint health and mobility. What’s in it? 7,500mg of collagen, 1,000mg of glucosamine and 800mg of chondroitin. Available from? Independent health food stores. Call 0800 0181 282 or visit www.arthrovite.com
What’s this? Silica Plus tablets are a natural source of silica with zinc and vitamin B6. Tell me more! The second most abundant element on earth, silica is a component of all connective tissue and cartilage and is important for its strength and elasticity. Silica can also help promote healthy hair, skin and nails. Available from? All good health food shops. Visit www.optimah.com
Use the power of herbal healing “Chamomile is known for its anti-inflammatory properties and contains a long list of chemical compounds which are useful in skincare,” says Lorraine Dallmeier, director of www.FormulaBotanica.com, the online organic cosmetic science school. “One of chamomile’s best known anti-inflammatory compounds is chamazulene which causes the essential oil of German chamomile to go bright blue in colour. Chamomile is also one of the few herbs that has been included in clinical trials to look into its effectiveness in treating various skin conditions. Most documented studies have been undertaken in Germany and a couple of studies found that chamomile was effective in reducing dermatitis and eczema when compared to conventional eczema treatments such as hydrocortisone. Comfrey has also traditionally been used as a skinhealing herb. It contains one particularly interesting compound called allantoin which works as an antioxidant, encouraging the regeneration of new cells and speeding up the shedding of dead skin cells. It is also thought to protect against UV-induced skin cell damage and it works as an anti-irritant.” July 2016
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Have you tried? Green People’s SPF30 Scent Free Facial Sun Cream. Why is it so good? Enjoy a natural and organic soothing facial sun cream with broad-spectrum UVA/UVB. Skin defence antioxidants and vitamins A, C and E (green tea, olive, avocado and rosemary extract) are added to support the skin’s immune system and protect against long-term cell damage. Tell me more! The product is suitable for sensitive skin and prickly heat sufferers. An SPF30 sun lotion, when applied properly, protects against 97 per cent of UVB rays. Available from? Independent health food stores. Visit www.greenpeople.co.uk
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Your
LOOK
JUST FOR
Therapy of the month
Chiropractic
Relax beside the seaside!
The Spa at the Grand in Brighton offers a number of natural and luxurious treatments that will give your skin a healthy glow. The English Rose Facial combines facial massage techniques with crystal healing to boost the circulation and promote anti-ageing cell renewal. The Illuminating Facial uses ingredients rich in nectarine, honey and rice water to revitalise tired and dull skin, even skin tone and fade age spots. The spa has eight different treatment rooms plus a relaxation lounge and adopts a tailored approach to health and wellbeing that focuses on high quality, homemade products. It stays true to its seaside setting with many experiences incorporating ingredients indigenous to the ocean, as well as heightening the senses with a range of unique and regularly changing treatments. For more information, visit www.grandbrighton.co.uk
Try this!
Restore your equilibrium
A new, cutting-edge wellness programme has been launched at Fonteverde, a stunning spa resort in Tuscany. The Equilibrium programme has been designed to reduce internal inflammation and rebalance the body and immune system through the PNEI principles – psycho-neuro-endocrino-immunology – which focus on the relationship between the mind, nervous system, endocrine system and immune system. The three- and seven-day courses offer a fully integrated programme of nutritional coaching, cookery classes, fitness classes, relaxation techniques, thermal treatments and physical therapy to help guests rediscover the meaning of healthy living. The course is overseen by a team of medical and health professionals and includes a full medical check-up. Guests return home with a personalised and detailed health plan so that they can continue their healthier lifestyle habits after their stay. For more information, visit www.fonteverdespa.com
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Wish your make-up would last all day long? Cherry Woods, luxury facialist and founder of The Cherry Woods Clinic (www. cherrywoodsclinic. com) recommends investing in a good natural primer. She says: “I’d also recommend applying your foundation with a brush as goes beneath the vellus hairs on the face so you will end up using half the amount than you would applying with your fingers. Remember, the less foundation on your face, the less likely it is that the foundation will slide.”
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What’s it all about? Chiropractic is about whole body wellness and injury prevention. Contrary to popular belief chiropractors are not just focused on lower back pain, although they can of course help with that. Chiropractors identify restrictions in muscles or in the movement of joints that prevent or hinder messages in the central nervous system. They will then release those muscles or ‘adjust’ the joint, either in your spine or in an extremity (arms or legs). What is a treatment like? Chiropractors are musculoskeletal experts and their treatment is non-invasive, drug-free and mostly completely painless. Ultimately, they are concerned only to correct poor movement patterns to prevent, or quickly recover from, injury. In a similar way that you might see a dentist for a regular check-up, but still brush your teeth twice a day, so too should you see a chiropractor to check on the health of your musculoskeletal system while undertaking regular movement in and around your daily routine. Who is it suitable for? Chiropractic is recommended for the whole family, whatever age. It is about focusing on finding pragmatic solutions to a patient’s overall wellness. Chiropractors combine knowledge with empathy; they will help you achieve your wellness goals and reach your potential. Research online reviews of your local chiropractors and book a consultation today. Oliver Codrington is the director of the London Wellness Centre. For patient enquiries and bookings, visit www.thisislondonwellness.com or call 020 7531 4444.
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Who gets your vote? We’re delighted to announce that voting is now open for the Your Healthy Living Awards 2016!
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ach month in Your Healthy Living magazine we showcase the very best natural and organic products, from healthboosting supplements to must-have beauty buys. We love to hear our readers’ opinions on their favourite health and wellbeing products, and our annual awards gives you the chance to tell us which ones stand out from the crowd. In this issue, and in our August issue, we will be showcasing some of the very best health products around, and asking you to vote for your favourites. There are 10 categories in total and in this issue
you can cast your vote in each of the first five: Editor’s Choice, Best Slimming and Fitness Product, Best Free From Product, Best Healthy Treat and Best Eco Product. It couldn’t be easier to register your vote! Just have a read through all the products on the following pages, decide on your favourite in each category. Then register your votes either online at www.yourhealthyliving.co.uk/awards, or by post to the address on the right. Voting closes on 21 October 2016. The winners will be announced in the December issue of Your Healthy Living.
2016 How to vote Simply visit www.yourhealthyliving.co.uk /awards then register your details to vote and click on your favourite products. Alternatively you can register your vote by post. Write the names of your favourite products, along with your name, address and daytime phone number on a postcard or sealed down envelope and post to: Your Healthy Living Awards 2016, JFN Productions, Unit E, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN.
Win a spa break worth £500!
VOTE &
WIN!
One lucky reader who takes part in the voting for the Your Healthy Living Awards 2016 will win a fantastic spa break for two worth £500! The Feversham Arms Hotel and Verbena Spa is one of Yorkshire’s best kept secrets. Hidden away in the idyllic market town of Helmsley at the edge of the North York Moors, the boutique hotel consists of 33 individually designed bedrooms and suites, along with its double AA rosette Weathervane restaurant and its award-winning Verbena spa. Each room in the hotel has its own unique décor, style and character, with bathrooms furnished with luxurious Temple Spa toiletries. The ethos of the Weathervane restaurant is very much entrenched in its location – with locally sourced produce and food foraged from the nearby moors at the centre of many of its dishes. Along with the spectacular outdoor heated pool, Jacuzzi and relaxation lounge, the Verbena spa includes an aromatherapy room, salt inhalation chamber, saunarium, monsoon shower and foot spas for an extensive heat experience. Treatments are provided by Temple Spa, a uniquely British brand inspired by Mediterranean healthy diet and lifestyle. One lucky winner, chosen at random after voting has closed, will win an overnight stay* for two people at the The Feversham Arms Hotel and Verbena Spa including dinner, breakfast and a 30-minute spa treatment for each person. n For more information, call 01439 770766 or visit www.fevershamarmshotel.com *Offer valid Sunday to Friday and subject to availability.
T&Cs: One vote per category per person (your vote is registered to avoid multiple votes). No correspondence can be entered into. The overall winner will be notified within 28 days of 21 October 2016. By entering you agree to being contacted on occasion by JFN Productions, publishers of Your Healthy Living, and companies connected to JFN only. To opt out, tick the ‘No Offers’ box online or write ‘No Offers’ on postal votes if you don’t want to be contacted in future with any promotions. Full terms and conditions can be found at www.yourhealthyliving.co.uk. The prize is valid for one person only, prize winner must be aged 18 years or over. The prize is an overnight stay for two people at the The Feversham Arms Hotel and Verbena Spa including dinner, breakfast and a 30-minute spa treatment for each person (worth £500). Details listed on www.fevershamarmshotel.com July2016 July 2012
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Editor's Choice 1. Fight colds and flu Echinaforce Echinacea Drops is a traditional herbal remedy used for symptomatic relief of colds, influenza type infections and similar upper respiratory tract conditions. A.Vogel’s formula makes use of the whole Echinacea plant (95 per cent herb and five per cent root) and uses only freshly harvested plant material. Always read the leaflet. www.avogel.co.uk
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Udo’s Choice Ultimate Oil Blend is a certified organic vegetarian blend of seed oils, rich in the essential fatty acids omega-3 and 6 that can support overall health. The unique blend has been designed to supply the ideal 2:1 ratio of omega 3:6. Simply mix in food after cooking, smoothies, salad dressings and more. www.udoschoice.co.uk
3. Natural skin therapy The award-winning 99 per cent natural Salcura Bioskin Zeoderm is specially formulated to aid those prone to skin challenges such as eczema, psoriasis and dry skin. Zeoderm contains powerful natural ingredients like linseed to reduce redness and inflammation, borage to help the skin retain moisture and zeolite for its ability to eliminate free radicals. www.salcuraskincare.com
2. Essential fatty acid blend
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4. Deliciously healthy alternative pasta Really Healthy Pasta Red Lentil Fusilli is organic, glutenfree, low GI and high in protein, iron and fibre. This delicious, super healthy alternative pasta is quick to prepare and just one of the delicious flavours in the Really Healthy Pasta range, which includes both penne and fusilli. www.reallyhealthypasta.com
5 5. Support for healthy gut bacteria The award-winning PRO-30 Max from Natures Aid® contains eight strains of bacteria. Each daily capsule contains a guaranteed 30 billion live organisms, using eight extensivelyresearched strains of bacteria, including four strains of Lactobacillus to help maintain healthy bacteria levels in the gut. www.naturesaid.co.uk
VOTE for your favourite Editor’s Choice product online at www.yourhealthyliving.co.uk For details on how to vote by post, turn to page 23. 24
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Best Slimming and Fitness 1. Sports recovery spray BetterYou™ MagnesiumOil Recovery Spray aids muscle tissue, improves performance and speeds up recovery time after strenuous exercise. Combining a blend of essential oils with magnesium chloride, this handy spray guarantees immediate absorption of magnesium through the skin, replenishing the body of this essential mineral which is key to sports nutrition. www.betteryou.com
3. Healthy meal replacement shake
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2. High quality spirulina You will have undoubtedly read about the health and performance benefits that spirulina can add to your training. These include: enhanced endurance, building and maintaining muscle bulk and improved recovery after exercise. MicrOrganics Hawaiian Spirulina is sourced for its high quality production and purity to deliver optimum health benefits to you. www.bestcare-uk.com
4. High protein, low carb bread
This Cacao Chocolate Healthy Meal Replacement Shake from GoFigure® is proven to promote weight loss. It’s made from wholefood ingredients with all the healthy nutrients your body needs in one delicious-tasting liquid meal. The product packs in proteins, superfoods, greens, fruit, herbs, spices, probiotics, fibre and good oils. With Slimbiome and MCT oils – fats that burn fat! www.gofigurediet.com
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5. A super power green tea teapigs matcha is a super power green tea made from 100 per cent pure organic green tea leaves ground to a fine powder. It’s full of green tea flavonoids and nutrients known for boosting metabolism and providing natural energy. www.teapigs.co.uk
Delicious Profusion Organic Protein Bread is a low-carb, high protein vegan bread packed with flax seeds. This nutritious alternative to traditional wheat bread boasts approximately 10g of protein per slice, making it the perfect post-workout snack topped with nut butter or to help you refuel during the day. www.profusionorganic.co.uk
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VOTE for your favourite Slimming and Fitness product online at www.yourhealthyliving.co.uk For details on how to vote by post, turn to page 23. July 2016
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Best Free From 1. Guilt-free indulgence! CHOC Chick’s Blissful Blends, a unique combination of organic raw cacao powder with natural spices, makes divine hot chocolate, smoothies and shakes that are free from dairy, sugar, gluten, additives and guilt. Ethically sourced in Ecuador and blissfully blended in the UK, this Heart-Warming Cinnamon blend is pure guilt-free indulgence. www.chocchick.com
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3. Organic gazpacho soup This new gazpacho soup from Tideford Organics is organic and gluten-free. At only 168 calories it is low fat, dairy-free and has no added sugar. Italian tomatoes, red peppers and cucumber are blended with a hint of black pepper and cumin to give a refreshing meal that is perfect chilled for those warm summer days. www.tidefordorganics.com
5. Nutrient-packed yeast extract
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Essential’s nutrient-packed Yeast Extract is a great ‘free from’ product as it’s packed full of protein and valuable B vitamins. It’s gluten-free (processed from roots, not grain), vegan, 100 per cent natural, nutrient-dense and GMO-free. It’s low in salt (sodium) compared to most yeast extracts, with a mellow umami flavour that’s truly delicious. www.ethicallyessential.coop
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2. Dairy-free yogurt alternative Koko Dairy Free Original Plain is an exciting new dairyfree yogurt alternative. Made with freshly pressed coconut cream and fermented with live dairy-free cultures, each pot has a mild, fresh taste and the silky smooth texture of yogurt. What’s more it has no added sugar and is fortified with calcium and vitamins. www.kokodairyfree.com
4. Raw coconut water Nature’s purest TIANA Raw Coconut Water is extracted from a single source of young green coconuts and bottled within three hours of the coconut being opened. Pure, with absolutely nothing added and nothing taken away, it provides the same taste and nutrition as freshly opened young green coconuts from tropical paradise. www.tiana-coconut.com
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6. The taste of summer! Introducing Cousin Penelope’s Strawberry & Cream Popcorn – all the way from Ten Acre. The perfect marriage of two flavours that epitomise the wonderful tastes of the great British summer. Tantalisingly tasty, this handpicked popcorn is gluten, dairy and MSG-free, non-GMO as well as vegan, vegetarian, halal and kosher certified. www.tenacresnacks.com
VOTE for your favourite Free From product online at www.yourhealthyliving.co.uk For details on how to vote by post, turn to page 23.
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Best Free From 7. Tasty hummus chips
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8. Organic soya spread
Eat Real Hummus Chips in sea salt flavour are made from naturally grown chick peas. They are gluten-free, contain no added sugar, free from artificial preservatives and additives, suitable for vegans and contain 48 per cent less fat than standard potato crisps. Runner-up in the Natural & Organic Product Awards 2013. www.eatreal.co.uk
9. Delicious dark chocolate Plamil have been vegan and free from food pioneers for over 50 years and have a new ethical chocolate. Their organic, fairtrade dark chocolate with unrefined coconut blossom sugar comes in 100g, 35g and 7g complementary bars plus drops for chocolatiers, bakers and caterers. No milk, no gluten, no nuts. www.plamilfoods.co.uk
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11. Gluten-free pizza Wellfoods gluten-free pizza bases are supplied fresh and can easily be frozen. Create your own pizza using your favourite ingredients to suit your individual taste and style, from a simple cheese and tomato version to an all-out masterpiece! Gluten-free, wheat-free and made in a nut-free environment. www.wellfoods.co.uk
Made using only natural solid fats, this Organic Soya Spread from Suma Wholefoods is dairy-free and gluten-free. Great for sandwiches and toast, this Organic Soya Spread is also fantastic for baking, shallow frying and for making sauces. Believed to be the first organic soya spread in Europe! www.suma.coop
10. Delicious glutenfree toppers New! Try Naturya’s Cacao Crunch Superfood Breakfast Boost on porridge and yoghurt or in your favourite muesli to give a hit of nutrients. Also available in superberry and seed crunch, these gluten-free boosts are utterly delicious and contain nutrient-dense chia, hemp and immune-boosting goji berries along with a host of other superfood ingredients. www.naturya.com
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VOTE for your favourite Free From product online at www.yourhealthyliving.co.uk For details on how to vote by post, turn to page 23. July 2016
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Best Eco Product 1
1. Biodegradable toilet cleaner Produced from plant materials from sustainable sources, and fully biodegradable, Ecoleaf’s Cool Blue Toilet Cleaner is now antibacterial. Made in the UK, and certified by both the Vegan Society and the BUAV, the product gives an alternative to bleachbased products, reducing our harm to the surrounding environment. www.suma.coop
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3. The eco-friendly toothbrush
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Humble Brush is an eco-friendly bamboo toothbrush that is kind to the environment and to those less fortunate. Certified BPA-free, the handle is made from panda-friendly MOSO bamboo, the bristles are made from Nylon 6 and all packaging is recyclable. For every product sold, a toothbrush is donated to a child in need of oral care. www.HumbleBrush.co.uk
5. Natural laundry liquid Sodasan Colour Sensitive Laundry Liquid is part of the extensive range of effective natural household cleaning products. The product features a complete vegan formula with vegetable soap and sugar surfactants to ensure all laundry is cleaned efficiently, even at 30°C, and clothes are left fresh. Free from petrochemicals, mineral oils, fragrance and perfumes. www.sodasan.co.uk
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2. Eco-friendly toilet block Simply pop the small jar into the toilet cistern and Forever Flush toilet block will continue to work effectively for up to 2,000 flushes. It will help to prevent stains and limescale build up. The blue water indicates the toilet bowl is sanitary, stain-free and deodorised. Non-toxic, biodegradable ingredients, safe for septic tanks. The product has not been tested on animals, features no animal ingredients and is allergy-friendly. www.ecozone.com
4. Hypoallergenic laundry liquid With an estimated 21 million people in the UK suffering from allergies, Bio-D products – the UK’s only 100 per cent hypoallergenic cleaning range – can be used safely by those with eczema, asthma and other conditions. Made from naturally-derived raw materials, its fragrance-free laundry liquid is accredited by Allergy UK. www.biodegradable.biz
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6. Pure laundry powder Mangle & Wringer’s Pure Laundry Powder is a multiaward-winner. Made from 100 per cent coconut oil soap and natural water softeners, it is tough on stains but gentle on sensitive and delicate skin. It doesn’t contain detergents, phosphates, optical brighteners, enzymes or fragrance but leaves all your laundry clean and soft without the need for fabric conditioner. www.mangleandwringer.co.uk
VOTE for your favourite Eco product online at www.yourhealthyliving.co.uk For details on how to vote by post, turn to page 23.
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Best Eco Product
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8. Keeping lunch fresh
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7. Natural baking paper If You Care Parchment Baking Paper is an FSC-certified and totally unbleached, natural silicone coated parchment paper for environmentallyfriendly and grease-free baking. It’s perfect for a wide range of baking and cooking needs. Microwave and ovensafe to 428°F/220°C. www.ifyoucare.com
If You Care FSC-certified long sandwich bags are designed for keeping larger rolls fresh for lunch. These chlorine-free bags keep food fresh through special surface preparation of the paper, avoiding any coatings. They are ideal for biscuits, cakes and snacks as oil and grease won’t seep through. The bags compost with regular kitchen or garden waste. www.ifyoucare.com
Best Healthy Treat 1
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1. Reduced sugar chocolate spread Jim Jams’ Great Taste Award winning Hazelnut Chocolate Spread contains 83 per cent less sugar than any other chocolate spread on the market. The spread is kinder on teeth, diabetic-friendly, gluten-free and tastes amazing! For the summer, combine Jim Jams’ Chocolate Spread with ice and milk to make the healthiest chocolate milkshake ever! www.jimjams-spreads.co.uk
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3. Delicious quinoa chips 2. Natural liquorice mint bars Back by popular demand, Panda Liquorice Mint Bars are set to return to UK stores – and this time it’s with a multi-pack four-bar option as well as the ever popular single bar. The range is made with natural ingredients only and is a big favourite with vegetarians, vegans and slimmers in the UK. www.bravurafoods.com
Eat Real Quinoa Chips in Sundried Tomato & Garlic flavour are made from the super grain quinoa. These chips are free from artificial preservatives and additives, naturally free from wheat, lower in fat than standard potato crisps and suitable for vegans. Quinoa is seen as a complete source of protein, containing all nine essential amino acids. www.eatreal.co.uk
VOTE for your favourite Healthy Treat online at www.yourhealthyliving.co.uk For details on how to vote by post, turn to page 23. July 2016
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Your
HEALTH
sport! Be a good
Did you know?
“Beta-alanine buffers the lactic acid in muscles and delays the onset of fatigue,” says James Collier, a registered nutritionist and co-founder of www.Huel.com.
From improving endurance to repairing muscle damage, we find out about the best supplements to take for sporting success
Cocoa flavanols “Flavanols are plant nutrients present in more than BEST FOR: 500 different fruits and Aerobic vegetables,” explains Dr fitness Richard Wood of Bioepic Ltd. “Cocoa has the highest concentration but is easily lost if processing into chocolate without special procedures. Twenty-five years of research have shown that it is the minus form of epicatechin: (-)-epicatechin, which is most important when consumed. It improves the way blood moves around the body to deliver oxygen and nutrients. Good blood supply is vital for people exercising. During exercise our heart and breathing rate rise to supply the oxygen needed to fuel muscle contractions and expel carbon dioxide through the lungs. This whole process is enhanced by improved circulation and cocoa flavanols have been shown to increase the release of nitric oxide vital for the modulation of the vasculature. The result is that cocoa (-)-epicatechin improves the maximum oxygen uptake of the body, known as VO2 Max – a measure of aerobic physical fitness – improves skeletal muscle development, reduces recovery time and reduces muscle damage from oxidative stress.”
BEST FOR:
Creatine
Physical performance
“Creatine monohydrate is probably the most well researched sports supplement,” says Daniel Herman, founder of Bio-synergy Ltd (www. bio-synergy.co.uk). “It has recently received pan-European approval. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. There are a number of misconceptions about creatine – that it is unnatural and increases muscle size – when in fact you find creatine in several foods and it is abundant in your body. Although creatine improves performance, subject to the type and intensity of training, it also improves recovery, delays muscle fatigue and allows you to train longer, so can be equally effective for endurance athletes as well as those looking to packing on muscle.”
Baobab
BEST FOR: Longer-lasting energy
“Baobab is a great source of vitamin C, calcium, potassium and some B vitamins and fibre,” says Rick Hay, fitness nutritionist (www.rickhay. co.uk). “This makes it a good source of natural energy when taken in a smoothie or juice prior to your workout. Due to the fibre content, that energy lasts longer and is more sustainable. The vitamin C helps with energy production at a cellular level whilst also helping to keep adrenal stress down and the immune system up, which is very important when we exercise or are training hard. It’s really high in antioxidant capability too and helps replenish electrolytes.”
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Lucuma
BEST FOR: Improved
“Lucuma is another endurance nutrient-dense option which has a pleasant sweet taste with a hint of caramel to it,” says Rick Hay. “It was traditionally used in Peru by the Incas as an energy food and to help with endurance. It is used a lot as a low GI sweetener as it avoids producing sugar spikes and slumps. Keeping blood sugar balanced really does help keep energy levels higher, as well as helping keep mood up, which may lead to helping you stay motivated to do exercise.”
BEST FOR: All round support
“Magnesium is vital for optimal muscle contraction/relaxation, skeletal strength, energy production and assists in sustaining the high oxygen consumption necessary for athletic performance,” says Emily Whitehead, a nutritional therapist, personal trainer and brand ambassador for Better You (www.betteryou.com). “It’s pivotal in the production of adenosine triphosphate (ATP) needed for energy. Magnesium helps athletes sleep better, elevates testosterone, builds muscle, improves insulin sensitivity and increases strength. Low levels could contribute to muscle cramps, soreness and fatigue. Applying magnesium transdermally, either as a body spray rubbed directly into the muscle areas or as a magnesium-rich body or foot bath is the easiest and most effective way to guarantee absorption directly into the bloodstream. Magnesium chloride is the form used in transdermal magnesium therapy which is totally ionized and exceptionally well absorbed through the skin.”
BCAAs
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Repairing muscle damage
“Omega-3s have been known for being great for heart health,” says Karrina Howe, a nutrition coach and qualified Olympic weightlifting trainer (www.karrinahowe.co.uk). “But fatty acids, specifically polyunsaturated fats containing omega-3s and omega-6s, play a key role in repairing muscle damage after a workout. Too much omega-6 promotes inflammation, so it’s important to neutralise it with omega-3. A ratio of 2:1, omega-6 to omega-3 is the goal. Known as essential fatty acids because our bodies cannot produce them, omega-3s must be obtained through the diet or supplementation. Fish oils are an excellent source and offer numerous health benefits like strong bones and improved cognitive function. They also promote muscle growth, improve strength and physical performance, and reduce exercise-induced muscle damage and DOMS (Delayed Onset Muscle Soreness).”
Did you know?
“Found in most of the popular energy drinks, taurine has been shown to help concentration and also to help reduce muscle cramps,” says James Collier.
BEST FOR: Supporting
“While nothing can take the place of a diet rich in antioxidants, fibre, lean muscle protein, complex carbs and healthy fats, a regular training regime that function includes plenty of higher intensity activity can benefit from supplementation from time to time,” says Laura Williams, brand ambassador for Solgar (www. solgar.co.uk) “There are quite a few supplements that stand up to scrutiny these days including BCAAs (Branched Chain Amino Acids). These are considered to be the exerciser’s friend as there’s pretty hefty evidence they can support muscle function and help to reduce exercise damage. Branched chain amino acids consist of three amino acids: leucine, isoleucine and valine, and in addition to supplement form, can be found in protein-rich foods, especially red meat and dairy, as well as in nuts and pulses. They can only be obtained from dietary sources. It’s thought they may help with everything from increasing concentration and preventing fatigue to improving exercise performance and helping to prevent muscle breakdown following high intensity exercise.”
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BEST FOR:
Omega-3s
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Fibre
BEST FOR: Nutrient
“Although maybe not absorption as fashionable, fibre is another important element for active people to consider,” says Edward Taylor, founder of wholefood shake brand Purition (www.purition. co.uk). “It is a well-known fact that a fibre-rich diet can help with weight loss. However, fibre is also essential for a healthy gut, which is important when it comes to sports nutrition. A healthy gut can strengthen the immune system, helping with inflammation and injury from muscle use, and can also improve digestive issues faced by many a sports person. Plus, a healthy gut ensures nutrients are processed properly. All the other nutrients mentioned are important, however, without a healthy gut they won’t be fully absorbed, meaning fibre may actually be the most important of all.”
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Your
OUTDOOR LIVING
Glamp it up! Kerry Law offers her top tips for an enjoyable glamping holiday
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on’t confuse glamping with old-fashioned camping. Being squashed in a leaky tent with a deflating airbed is a world away from glamping (i.e. ‘glamorous camping’). Tailor-made for those who love the romance of sleeping under the stars, a glamping experience provides a slice of life in the great outdoors but with plenty of luxurious home comforts. Glamping encompasses a huge variety of sleeping spaces – traditional Mongolian yurts, often furnished with double beds, rugs, armchairs and wood burning stoves, are more like boutique hotel rooms than ‘tents’. Similarly, bell tents are also indulgent sleeping spaces with raised floors (no cold, wet sleeping bags here) and plenty of space for a family; while tipis provide less room but a more novel experience. You don’t have to sleep in a tent to be glamping – how about a vintage Airstream campervan, a shepherd’s hut, a treehouse,
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a gypsy caravan, or a log cabin? If it’s kitted out with plush or quirky furnishings in a beautiful setting, you’re glamping!
Embrace alfresco living To ensure you really are glamping, and not just staying in a de facto hotel room, you need to embrace the great outdoors. Cook outdoors, eat outdoors, even shower outdoors – stay at the Coracle Yurt in Dorset and you can wash in the open air of their hot tree showers (with just enough woodland to protect your modesty!) And everything tastes better with fresh air so light up the campfire, barbecue or even outdoor pizza oven (available at some glampsites) and cook up a campsite feast using locally-sourced goodies. You may be in the middle of a field but there’s no excuse for feeling bored. Start the day with some early morning yoga or gentle stretching; sun salutations at sunrise will keep you energised for the rest
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of the day. Explore your glampsite and go nature spotting on a wildlife walk (many glampsite owners will be happy to share their tips or may even have ready-made nature trail maps to share). Some sites offer informal courses in bush craft, foraging, bird-spotting or art, all helping you make the most of being close to nature. Finish the day around a crackling fire pit sharing ghost stories or playing good old-fashioned charades. While many glampsites offer electricity and wifi (some yurts are even fitted with flat-screen TVs), true glamping should be experienced ‘off-grid’ and unplugged. Light your temporary home with atmospheric lamps, fairy lights and candlelight for an extra cosy feel, and leave the smartphones and tablets safely locked away in the car. Open your eyes and ears to the nature all around you, and enjoy your digital detox! Kerry Law is the editor of eco travel blog Goodtrippers (www.goodtrippers.co.uk) July 2016
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Your
OUTDOOR LIVING
Your glamping packing list Emma Warren, co-founder of Dimpsey Glamping (www.dimpsey.co.uk), a five star luxury boutique retreat in Somerset, suggests some essential items to bring with you on your glamping trip.
A map: Some glampsites have wifi, some don’t so check before you go. If it looks like a bad signal area – make sure you print the map out in case you lose phone or satnav signal or for when you want to explore! A torch: A torch is always handy for out and about early evening walks. Also, don’t forget the matches and candles so you can sit outside by candlelight with a campfire (check if this is allowed first!) Cash and cards: Many glamping sites are close to or have onsite farm shops to buy fresh homemade bread, cakes, eggs, meat etc. These will rarely take card payments, so take a little extra cash with you. Carrier bags: Always take a few empty carrier bags with you, you never know when you need some extra bags for rubbish, dirty laundry etc.
Suncream – and an umbrella: Just because you are glamping and not camping, this doesn’t mean you are excluded from the occasional mistimed heatwave or rainy downpour. Make sure you pack the boring things like sun cream, after sun, insect repellent and an umbrella. Slippers or socks: Take slippers, thick socks or flip flops with you to wear inside your retreat.
First aid kit: Whilst all glamping sites should have a first aid kit on site, it is always handy to carry a small one yourself, just in case.
TAKING THE STRESS OUT OF GLAMPING Sacha Macey, founder of Devon-based business Yurts for Life (www.yurtsforlife.com) advises on how to enjoy a stress-free glamping holiday. n Research the site well and make sure it’s in a good location for your individual needs. Has it got nice country walks nearby? A local farm shop for fresh ingredients when you need them? Plenty of space for the children to run around in? If not, keep looking – there are so many glamping sites in the UK now that there’s sure to be one ideal for you. n Choose a glamping set-up with a woodburning stove inside. Hopefully you won’t need to use it, but it can really take the edge off those surprisingly cold nights to make sure you’re well rested and ready for whatever adventures (or relaxation) you have planned for the next day. n If you have the space, invest in a little yurt to put in your garden for the summer. This is the perfect excuse to enjoy some impromptu glamping whenever the mood takes you… or whenever you fancy a relaxing night off while your other half keeps an eye on the kids! n Soak up your surroundings. We all have a tendency to try and cram in as many things and activities as possible when we go away, but the most relaxing, stress-free thing to do when glamping is to just sit back, relax and enjoy some quality downtime enjoying the views and the countryside.
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Your
EXPERTS
Look after your
little grey cells
Natural ways to protect the health of your brain
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e’ve all done it at some point in our lives – misplaced the car keys, forgotten someone’s name or walked into a room and realised you can’t remember why you went in there. Lapses of memory are quite normal, particularly when you are juggling several tasks or preoccupied with stress. But for millions of people across the UK, symptoms such as memory loss, confusion and problems with speech and understanding can be a result of dementia. Dementia is a general term which refers to various brain disorders that trigger a loss of brain function. These conditions tend to be progressive and eventually become severe. According to the Alzheimer’s Society, there are 850,000 people with dementia in the UK, with numbers set to rise to over 1 million by 2025. Alzheimer’s disease is the most common type of dementia, affecting 62 per cent of those diagnosed. Other types of dementia include vascular dementia and mixed dementia. Dementia is a terminal condition but research is constantly being uncovered on ways to protect the health of your brain and reduce the risk of developing this condition. Good dietary choices, the right supplementation and even lifestyle changes have been shown to reduce your risk of developing dementia. Here we speak to the experts to find out the best natural ways of supporting the health of your grey matter.
Follow the Mediterranean diet “What you eat can have an enormous impact on brain health,” says leading nutritionist Dr Marilyn Glenville PhD,
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author of Natural Alternatives to Sugar (www.marilynglenville.com). “The largest study looking at the association between the Mediterranean diet and memory was published in 2013 in the medical journal Neurology. The research showed that eating a Mediterranean diet is linked to a reduced incidence of cognitive decline. The study suggests that what you eat affects your brain health. The advice is to increase the consumption of fresh fruit and vegetables, olive oil and eat more oily fish. People with Alzheimer’s have been found to have a shortage of the neurotransmitter acetylcholine in the brain, and drugs which mimic acetylcholine are often used as a treatment for Alzheimer’s. Acetylcholine is critical for memory and brain function. Choline is a precursor (starting block) for acetylcholine and is contained in high amounts in egg yolks and is also found in soya and nuts. So these are good foods for boosting memory and brain function.”
Reduce refined sugar “It has now been suggested that Alzheimer’s is, effectively, ‘diabetes’ of the brain,” says Dr Glenville. “Some researchers claim that the two illnesses are so similar that Alzheimer’s should really be called ‘Type 3 diabetes’. Up until a few years ago, it was thought that insulin simply regulated blood sugar but it is now understood that it has a number of other functions as well. It regulates neurotransmitters, brain chemicals like acetylcholine, which are important for learning and memory. Insulin is also important for the growth of blood vessels which help supply the brain with oxygen and glucose. This role is important for vascular dementia when the blood supply to the brain is restricted. Insulin is
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also important for promoting plasticity, whereby your brain can change over your lifetime, making new connections. It is therefore recommended to reduce your intake of refined sugar – either added to drinks or in your food – as this can negatively affect your brain health. Also, include more unrefined carbohydrates and less of the refined ones like white pasta, white rice and so on as these are broken down into sugar quickly.”
Supplement with omega-3s “Omega 3 EPA and DHA from high quality fish oil exhibit neuroprotective properties and may support a variety of neurodegenerative and neurological disorders,” says Kay Ali, head of nutrition for Bare Biology (www. barebiology.com). “Specifically, DHA is concentrated in the brain and has unique and indispensable roles in neuronal membranes. It has been shown to protect the synapse and nerve growth cone, two structures that are crucial for foetal brain development and repair of the nervous system during old age. However, what’s really exciting is that new research is showing us that both EPA and DHA can help grow parts of our brain back in adult life, something which was previously believed to be impossible. Neurogenesis is the process by which new neurons are made. The process slows down as we age and is related to the onset of neurodegenerative diseases like Alzheimer’s. DHA has consistently been shown to promote adult neuron development, but most recently EPA has too. The research suggests that we
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could preserve our brain health simply by consuming more omega-3.”
Top up on brain-boosting nutrients “Vitamin B12 or cobalamin is a water soluble vitamin and plays a key role in brain function,” says Emily Whitehead, a nutritional therapist and brand ambassador for Better You (www. betteryou.com). “There are numerous benefits associated with vitamin B12 that may help brain health including an improvement in mental clarity, concentration, memory and mood. It may even reduce the risk of developing dementia and Alzheimer’s. Without sufficient B12, symptoms may include brain fog, depression, mood swings and a lack of concentration. Foods rich in vitamin B12 include cooked clams, chicken, beef, sardines, salmon, lamb, yogurt, crab, oysters, trout, cheese, low fat milk and fortified cereals. An effective and convenient method to obtain your daily dosage is via a sublingual spray, which is sprayed underneath the tongue or on the inner cheek within the mouth. These areas
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are highly absorbable areas due to the soft tissue and a rich vein system just below the surface. This enables the B12 to be absorbed directly into the bloodstream quickly. The daily allowance of vitamin B12 recommended by the NHS is 0.0015mg or 1.5mcg for a healthy adult.” Dr Glenville adds: “Another helpful nutrient for brain health is an amino acid called acetyl-L-carnitine, which increases the brain receptors that would normally deteriorate with age, making it helpful for brain fog, memory loss, dementia, Alzheimer’s and depression. In addition, acetyl-L-carnitine works with coenzyme Q10 and alpha lipoic acid to maintain the function of the mitochondria. The mitochondria are the power houses of your cells and they provide the energy for your cells to function and survive.”
Cut out stress – and caffeine! “Long-term stress can be a factor in memory loss,” explains Alison Cullen, nutritional therapist with A.Vogel (www. avogel.co.uk). “This is because cortisol, which is produced in increased quantities during periods of chronic stress, shrinks
the hippocampus – the memory centre of the brain. Initially stress sharpens up recall, but this very quickly diminishes if the stressful factors are ongoing. Minimising stress and maximising sleep will redress the balance in favour of better memory. If long-term stress has been an issue then give yourself time to recover – don’t expect to see impressive results after a week of easier circumstances. Caffeine and alcohol intake, if high, can cause stress reactions. Reduce caffeine intake and increase the amount of plain water you drink daily.”
Train your brain “Meaningful and engaging activity is a key tool in improving the quality of life for people with dementia,” says Ben AtkinsonWilles, founder of Active Minds (www. active-minds.co.uk). “Research has clearly shown keeping the brain active helps to reduce depression and sleeplessness as well as encouraging conversation and connection with family and friends.” Keep your brain fit and active by playing cards and chess games, reading books, doing
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crosswords or learning an instrument or new language.
Take up exercise “There has been a great deal of research in the last 10 years to show that physical activity can help brain function,” says Dr Glenville. “One study of a group of women tracked their level of physical activity over eight years. The researchers found that those women who were the most active had a 30 per cent lower risk of cognitive decline. What was interesting was that it was not the intensity of the exercise that made the difference but the amount. So, with walking, the distance the women walked was more important than how fast they walked.” Yoga has also been shown to benefit the health of our brains. Research published in the Journal of Physical Activity and Health revealed that 20 minutes of yoga practice can help to improve brain function. A group of 30 people took part in a 20-minute session of hatha yoga before performing a series of tests designed to monitor their ability to focus and retain new information. The yoga practice was found to “significantly improve” their speed and accuracy during the tests.
Try a herbal remedy “Turmeric is obtained from the root of Curcuma longa,” explains Dr Anthony Booker, Research Associate at the Centre for Pharmacognosy and Phytotherapy at UCL School of Pharmacy. “Curcumin is regarded as the main ingredient responsible for its therapeutic effects.
Current research has focused on turmeric’s antioxidant, liver-protective, anti-inflammatory, anti-cancer, antimicrobial and neuro-protective properties. Curcumin may be of use in the prevention and treatment of dementia, including Alzheimer’s disease. The mechanisms for this remain unproven but apart from its anti-inflammatory action, curcumin has been shown to protect cells from oxidative stress, reduce cholesterol, reduce levels of metals that may cause neuro-toxicity and reduce beta-amyloid plaques, the most prominent characteristic feature found in Alzheimer’s disease.” Dr Booker adds: “Ginkgo biloba is used principally for the treatment of problems associated with the peripheral circulation and to improve memory and cognitive function. Much research has been conducted on the ability of ginkgo to prevent and treat poor memory, cognitive decline and dementia, including Alzheimer’s disease. The findings have been mixed but generally suggest that ginkgo may be more effective used in the treatment of dementia than as an aid to memory. In particular, a standardised ginkgo extract, licensed as a medicinal product in Germany, has given promising results, in several clinical trials. Specifically it has shown to stabilise or improve the symptoms in patients with mild/moderate Alzheimer’s disease and vascular dementia.” For more information on herbs for health conditions contact The British Herbal Medicine Association: www.bhma.info
You’ll
LOVE
Recipe
Chocolate pecan crunchy balls Pecans have high levels of the antioxidant vitamin E that protects fat cells from oxidation, as well as choline, which ensures optimal brain function and boosts your memory. Raw cacao has been shown to increase levels of specific neurotransmitters in your brain that help promote a positive outlook, facilitate rejuvenation and lift your spirit.
INGREDIENTS • ¼ cup raw pecan butter • 1 tsp vanilla extract • 3 tbsp coconut nectar • Pinch sea salt • 1½ tbsp cacao nibs METHOD Combine all ingredients in a large mixing bowl and mix well with a spatula. Form into bite-size balls on a serving plate or parchment paper. Put in the freezer for 10 to 15 minutes to firm up. Take them out and enjoy! Recipe taken from Eaternity: More than 150 Deliciously Easy Vegan Recipes for a Long, Healthy, Satisfied, Joyful Life by Jason Wrobel (£16.99, Hay House).
RE GREAT BUYS AT YOUR HEALTH STO
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Wise buy! Optima’s 5-HTP Complex provides 5-hydroxytrptophan, an amino acid involved in the biosynthesis of neurotransmitters in the body, including serotonin. Tell me more! It is combined with essential B vitamins, which contribute to the normal function of the nervous system and mental performance, alongside the mineral zinc, which is involved in normal cognitive function. The product also contains vitamins C, B5, B3, B6, biotin and folic acid in a unique botanical vegecap base combining oats, hops, aloe vera and chlorella. Available from? Independent health food stores. Visit www.optimah.com 38
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Try this! Neurozan Plus dual pack contains a high purity omega-3 capsule providing DHA which helps to maintain normal brain function.* Tell me more! It also includes iron, zinc and iodine which support normal cognitive function, plus pantothenic acid which contributes to normal mental performance. The product also contains vitamins B6 and vitamin C which contribute to the normal functioning of the nervous system. How much? £18.35 for 56 tablets Available from? Independent health food stores, Boots and online at www.neurozan.com *The beneficial effect is obtained with a daily intake of 250mg of DHA.
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Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist.
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Your
EXPERTS in-store
to help Here
Independent health store advice on fermented foods
Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of knowledge and expertise. This month we speak to Aur�lie Prevot, a naturopath who offers consultations at the Natural Health stores in Hertford and Welwyn
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ermented foods have become increasingly popular in recent years as more and more people are becoming aware of their health benefits. The range of fermented foods that are available has increased too, and health food stores now stock a wide variety of these products. The fermentation process is a very traditional method which is used in many different cultures around the world. When a food is fermented it becomes a rich source of beneficial bacteria, which is needed for good digestion as well as many other processes in the body. A lot of the ingredients in fermented foods are uncooked, so they are full of life force and have retained all their vitamins and enzymes, which are highly beneficial for our health. Fermented foods help the body to assimilate more nutrients like vitamins B, D and K, and they also help to detoxify the body by expelling toxins. Some of them help to reduce inflammation as well. There are many health benefits to be gained simply by eating fermented foods.
Beneficial bacteria The beneficial bacteria found in fermented foods helps to restore the levels of good bacteria in our digestive systems. Healthy gut flora is linked to a strong immune system as well as good digestion. Increased levels of good bacteria can also help with regenerating the body’s cells, oxygenating the blood, cleaning out toxins to help eliminate acid, reducing cholesterol and activating the metabolism. The consumption of fermented foods can help with a broad range of health conditions from IBS to autoimmune diseases, chronic fatigue and candida. For
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individuals who have digestive issues like IBS it would be worth having a consultation with a naturopath to find out the best types of fermented foods to help your condition. Examples of fermented foods that can be bought from your local health food store include sauerkraut and kimchi, which are both forms of fermented cabbage. Then there is kefir, which is a fermented milk drink made from kefir grains. It is similar in consistency to yogurt. Pasteurised miso is another great fermented food made from soya which is often used in Japanese cooking. Kombucha is a type of fermented tea which is available fresh from the bottle. Sourdough bread is another great fermented product, as is apple cider vinegar with the mother – the mother is the bacteria which helps with the fermentation process. You can use it in salads, sauces and dressings – it’s a very versatile product.
Different strains If you would like to incorporate more fermented foods in your diet then I would recommend eating a wide range of different types as each one contains a different strain of bacteria. By varying the types of fermented foods you are eating this will have a broader effect on your health. My advice would be to start with one tablespoon a day of your chosen foods and increase this amount to between three tablespoons and half a cup a day. At first you may experience some uncomfortable symptoms, such as bloating, but this is normal because you are expelling the toxins from your body. Fermented foods can really help to enhance our health and wellbeing and your local health food store is a great place to find out more about them.
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The Natural Health Store
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Aurélie offers naturopathic consultations at the two Natural Health stores in Hertford and Welwyn. Both stores stock a wide range of natural, healthy and organic foods ranging from nuts, seeds and honey to special dietary foods such as paleo, gluten and dairy-free produce. Supplement brands such as Solgar, A. Vogel, Viridian, Nature’s Plus and many more are available too. A wide range of natural and organic bodycare products are available in both stores, which are manned by highly trained staff who are always on hand to answer your questions. There are therapy centres at both locations, which offer a wide range of complementary therapies from aromatherapy and acupuncture to reiki and reflexology.
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To find out more about the Natural Store, visit www.naturalhealthwelwyn.co.uk or call 01707 392 020 for the Welwyn store and 01992 550 101 for the Hertford store. Follow them on Twitter at @_NaturalHealth_ and / NaturalHealthStoreUK for Facebook. Aurélie is a fan of Your Healthy Living because:
“It is well documented. I enjoy reading the articles and I love the product presentations because as a naturopath I am particularly interested in natural supplements, food and beauty care and the novelties on the market. I like to encourage my customers to shop locally from independent health food stores, and I want to be up to date with what is available to them.”
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P U R I T Y ¡ C H A R I T Y ¡ E N V I RO N M E N T Fo r yo u r n e a re s t s p e c i a l i s t h e a l t h s to re v i s i t v i r i d i a n - nu t r i t i o n . c o m
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Your
FOOD
Perfect
PICNIC food Embrace the summer and enjoy a picnic with these delicious healthy recipes
Green pea pancakes SERVES: 4 INGREDIENTS • 280g (10oz/2 cups) frozen peas, blanched • A red onion, roughly chopped • Juice and finely grated zest of a lime • 3 tbsp coconut flour • 1 tbsp coconut oil, plus extra for frying • 5 eggs, beaten • Sea salt and freshly ground black pepper, to taste To serve • 100g (3oz) feta cheese (optional) • A small handful of coriander (cilantro) leaves • A small handful of basil leaves • 1 tbsp finely chopped dill • Lemon wedges • 125ml (4 fl oz/ cup) smoky tomato sauce (see box-out) METHOD 1. Warm the oven to 150°C (300°F). Place 250g (9oz/1¾ cups) of the peas and the rest of the pancake ingredients in a food processor and blitz to create a pea batter. Transfer to a bowl, then stir through the remaining peas. 2. Warm a large frying pan on a medium-low heat and melt half a teaspoon of coconut oil at a time to cook the pancakes. 3. To make these, drop 1 heaped tablespoon of the pea batter into the pan and press down lightly so the pancakes remain about 1-1.5 cm (½-inch) thick. 4. Cook the pancakes for 3-4 minutes on each side, or until golden, being careful not to flip them too soon on the first side as they may fall apart. 5. Once cooked, place on a platter, cover with foil and keep them warm in the oven while you cook the rest. Pack these up in a little container to carry to the beach and keep the sauce separate. Once you’re there, simply sprinkle with feta (if using), herbs and a squeeze of lemon, then serve with some smoky tomato sauce and eat.
Smoky tomato sauce MAKES 350ML (12 FL OZ) INGREDIENTS •1 tsp coconut oil •A red onion, finely diced •4 00g (14oz) tomatoes, blanched, seeds removed and diced, or 1 x 400g (14oz) tin of organic chopped tomatoes •1 tsp smoked paprika •S ea salt and freshly ground black pepper •1 tbsp maple syrup
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METHOD 1. In a small saucepan, melt the coconut oil over a low heat then add the onion and sauté for approximately 4 minutes. Add the tomatoes, smoked paprika and a good pinch of salt and pepper and simmer for 10 minutes, or until the sauce is slightly reduced. 2. Add the maple syrup and continue to cook for a further minute. Remove from the heat and allow to cool for a few minutes, then transfer to a food processor and blitz to create a smooth sauce. 3. This can be served cold or warmed up a little. Store in the fridge for up to 1 week. Recipes courtesy of Seasons to Share by Jacqueline Alwill (Murdoch Books, £18.99). Photography by Jason Loucas
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Power Peanut Butter
PBfit has a third of the calories and 85% less fat than traditional peanut butter, making it a perfect pre-workout snack or a post-run energy boost. PBfit - Chocolate & Original
Recipe Idea...
PBfit peanut butter powder is made from gently roasted peanuts. We extract 85% of the oil and add a pinch of sugar and salt (plus cocoa for the chocolate version) to create a low-fat powder that is chock full of flavour.
Combine PBfit with water for a healthy peanut butter spread. You can also slim down your favourite smoothie or recipe by replacing the peanut butter with PBfit.
Great for Summer!
Peanut Butter Protein Boost Shake • 450ml Almond Milk • 1 Tbsp Agave Syrup
• 5 Tbsp PBfit (either flavour)
Mix all the ingredients together and serve in a glass topped with banana and chia seeds! Protein is essential for muscle building and recovery. This protein boost shake is packed with dairy free vegan protein.
Visit
betterbodyfoods.com
for more great recipe ideas!
Available from your local health food store. Call Tree of Life on 01782 567100 for your nearest stockists.
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Olive, herb and citrus salad with ricotta toasts SERVES 4 INGREDIENTS • 200g (7oz) green and black pitted olives, halved if large • 1 large handful flat-leaf parsley leaves, about 15g (½oz) • 1 large handful mint leaves, about 15g (½oz), roughly chopped • 1 handful tarragon leaves, about 10g (¼oz), roughly chopped • 3 tbsp sunflower seeds • 1 large lemon • 1 large orange • 4 large or 8 small slices good-quality country-style bread • 2 tbsp extra virgin olive oil, plus extra for brushing and drizzling • 250g (9oz) ricotta cheese • Sea salt flakes • Freshly ground black pepper METHOD 1. Put the olives, herbs and sunflower seeds in a salad bowl and gently toss to combine. 2. Peel the lemon and orange with a sharp knife, making sure you remove all of the bitter white pith. Working over a bowl to catch the juices, cut between the membranes of the lemon and orange to remove the segments and add them to the olives and herbs as you go. The segments should be small, so cut any large ones in half lengthways. Gently toss the salad and set aside. Reserve the citrus juices. 3. Set a chargrill pan over high heat – or ready the barbecue if that’s easier – and brush the bread on both sides with olive oil. Cook the bread until charred stripes form on both sides and then thickly spread the toasts with the ricotta. 4. Add 2 tablespoons of the reserved citrus juices and the 2 tablespoons extra virgin olive oil to the salad bowl and gently toss. Have a taste and add sea salt and black pepper, or more citrus juice or olive oil to taste. Serve immediately, with the ricotta toasts alongside – drizzled with a little extra virgin olive oil if you like.
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Recipe courtesy of Easy Mediterranean by Sue Quinn (Murdoch Books, £14.99). Photography by Alan Benson. July 2016
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Zucchini, feta and asparagus tart with chia pastry SERVES 6-8 PREPARATION TIME: 40 MINUTES COOKING TIME: 50 MINUTES INGREDIENTS • 1 quantity sour cream pastry (see box-out), with 3 tablespoons chia seeds added to the flour • 2 tbsp olive oil • 2 leeks, pale part only, chopped • 1 zucchini, about 150g (5½oz), grated • 2 tbsp chopped mint • 2 tbsp chopped chives • 6 free-range eggs • 200ml (7 fl oz) thin (pouring/ whipping) cream • 1 tsp sea salt • ¼ tsp freshly ground black pepper • 12 asparagus spears, woody ends trimmed • 100g (3½oz/1 cup) grated gruyère cheese • 100g (3½oz/⅔ cup) crumbled feta cheese METHOD 1. Preheat the oven to 180°C (350°F). On a lightly floured workbench, roll out the pastry to about 8 mm (3⁄8 inch) thick. Press into a 23cm (9 inch) loose-based fluted flan (tart) tin and trim the edges. Rest for 20 minutes in the refrigerator. 2. Line the tart shell with a sheet of baking paper, then fill with baking beads or uncooked rice or dried beans. Bake for 15 minutes. Remove the baking paper and beads, then bake for a further 10 minutes, or until the pastry is golden. Remove the tart shell from the oven; reduce the oven temperature to 150°C (300°F). 3. While the pastry is blind baking, heat the olive oil in a large non-stick frying pan. Sauté the leek over medium heat for 5-10 minutes, or until soft and fragrant. Remove from the heat and leave to cool. 4. Spread the cooled leek over the blindbaked tart shell. Squeeze as much water out of the grated zucchini as possible, then arrange on top of the leek. Sprinkle with the mint and chives.
Sour cream pastry MAKES 575G (1LB 4OZ) PREPARATION: 10 MINUTES + 50 MINUTES RESTING INGREDIENTS • 150g (5½oz) chilled salted butter • 300g (10½oz/2 cups) plain (all-purpose) flour, sifted, plus extra for dusting • 125g (4 ½oz/½ cup) sour cream
METHOD 1. Chop the chilled butter into chunks, then place in a food processor with the flour. Pulse until the butter is the size of cherries. Add the sour cream and pulse again, until just incorporated. 2. Turn out onto a cool, floured surface and form the dough into a rectangle. Cover and leave to rest in the fridge for 20 minutes. 3. Roll out to the shape and thickness directed in your recipe, then press into your pie or tart tin. Trim the pastry edges, then rest in the fridge again for 30 minutes, before baking and filling according to your recipe instructions.
Tip: The pastry can be wrapped up and frozen for up to 3 months; simply thaw it in the fridge for a day or overnight before using.
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5. In a bowl, whisk together the eggs, cream, salt and pepper. Pour the mixture over the tart. Lay the asparagus spears on top, then sprinkle with the gruyère and feta. 6. Bake for 25 minutes, or until the filling is cooked in the centre and the pastry is golden. This tart is lovely served warm, but is wonderful cold as well — great to take to a picnic.
Recipes courtesy of In the Kitchen by Simmone Logue (Murdoch Books, £17.99). Photography by Ben Dearnley.
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Your
MIND
Promoting
POSITIVITY “It’s not hard to grasp the idea that our negative thoughts and feelings can create a negative reality,” explains Helen Johnson, founder of Goddess Acumen. “However, running from the ‘negative’ – and forcing the ‘positive’ – can actually be more uncomfortable than the overtly negative! The thing about our negative thoughts and feelings is that on some level they are trying to communicate with us. They have a function, even if they are going about things the wrong way. Rejecting the negative only makes it persist and disconnects us from ourselves (hello fans of the movie Inside Out!) So how do we let the positive emerge more naturally? Here are my top tips: 1. Learn how to do Emotional Freedom Therapy (EFT) – even better work with an EFT practitioner – to release negative thoughts, feelings and beliefs. 2. Practise noticing your negative thoughts and taking them lightly. Offer yourself humour, acceptance and perspective. Say to yourself: ‘Oh, ha ha, there I go again. It’s probably not true but I really do try to convince myself don’t I?’ 3. Ask yourself: ‘What positive thing are these negative thoughts trying to do for me?’ Start simple – thank yourself for trying to do good and then give yourself permission to let anything else go. Goddess Acumen offers Emotional Freedom Therapy (EFT), hypnosis and Neurolinguistic Programming to aid women to release negative energy, learn new skills and acquire greater insight about themselves. Visit www.goddessacumen.com
The power of affirmations “Your thoughts are very powerful and act as magnets to attract experiences,” explains Sarah Jones, a holistic and lifestyle expert (www.sarahjonesuk.com). “The Law of Attraction says that ‘like attracts like’ and you can take this a step further by using affirmations. Basically affirmations are specific words or phrases that you repeat over and over to bring about what you want. You can say them to yourself mentally, verbally or write them down and read them as often as you wish.” Here are some affirmations you might like to try: “I am always vibrant and full of energy”, “I feel healthy and strong every day”. Remember to keep your affirmations positive and in the present tense.
THE PATH TO INNER PEACE Our modern lifestyles are so hectic and fast paced that it can often be difficult to relax and calm our minds. The Little Pocket Book of Meditation by Stephanie Brookes features short, step-by-step guided meditations written in a down-to-earth, accessible style. This book will show you how even a short meditation can reduce stress, ease tension and set you on the path to inner peace. Priced at £9.99, it’s published by CICO Books
Acceptance can be empowering “There are times in life and careers where we find ourselves in conflict of some sort, whether with another person, or yourself,” says Sarah Lane, an executive and personal career coach (www. coachinglane.co.uk). “Either way we can sometimes miss the fact that for each of these battles we have a choice whether to engage. We are the only mammal on the planet that has been gifted with the ability to choose our response when something happens rather than reacting immediately with fight, flight or freeze. Although attempting to change others’ actions may seem like a solution, you may find that accepting that ‘the only person you can change is you’ can save a huge amount of time and effort. For any change to take place there are two key elements that need to be present: being willing and being able. Without an individual’s desire to be both willing and able to change, nothing will happen. A far more effective approach can be to change your own behaviour. I’ve seen and experienced for myself the magic that can happen when we make a change. Whether it’s down to mirror neurons, the human desire to fit in or our in-built copying to learn habits from childhood, the old saying of ‘smile and the world smiles with you’ seems to hold true.” 46
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July 2016
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