JULY/AUGUST 2021 www.yourhealthyliving.co.uk
The UK’s number 1 free in-store natural health magazine
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A spa break worth £576 or a luxury glamping break worth over £500! Mind matters – protect your brain health
Natural pick-me-ups to boost your energy Keep moving! Natural ways to look after your joints
Davinia Taylor
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“My proactive approach to health” Your chance to vote in the 2021 Your Healthy Living Awards, readers’ health questions answered, fantastic giveaway prizes, plus all the latest news from the world of natural health and wellbeing
Inside YOUR HEALTH
4 Health News: All the latest news and research from the world of natural health and wellbeing
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July/August 2021
20
elebrity Health: Actress Davinia 14 C Taylor talks about how “biohacking” has helped to transform her physical and mental health our Nutrition: Expert tips for 17 Y improving your flagging energy levels 40 Y our Health: Expert advice for brain health and reducing your risk of dementia our Health: Natural health tips for 42 Y helping intimate health issues
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YOURS FOR FREE 5
Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!
YOUR HEALTHY LIVING AWARDS 22 G et Voting: Your chance to vote in the Your Healthy Living Awards 2021!
YOUR LIVING 20 Y our Look: Expert tips to look after your locks naturally 48 Y our Body: Emily Johnson looks at the vitamins, minerals and supplements that may help with arthritis
YOUR FOOD 52 Y our Food: Enjoy a plantbased barbecue with these delicious recipes
YOUR EXPERTS 12 Health Q&A: Our experts answer your questions on joint pain, weight loss and exercises for runners 46 Your In Store Advisor: Independent health store advice on natural products for healthy teeth and gums from Nature’s Larder in Aberdeen
Image of Davinia Taylor © Alan Strutt
Hello...
Welcome to this special bumper July/August issue of Your Healthy Living magazine! It’s that time of year again when we launch our annual product awards where readers can vote for their favourite health and wellbeing products. We have 10 categories for you to choose from – simply turn to page 22 to find out how to vote. And, what’s more, every reader who takes part in the voting will be entered into a draw to win one of two great prizes: an overnight spa break for two at Ragdale Hall Spa or a two-night stay at a luxury glamping retreat! Our features this issue include expert tips to boost your energy levels, natural ways to soothe the symptoms of arthritis, plus nutritional advice and lifestyle changes to help protect your brain health. Our celebrity interview is with actress Davinia Taylor who chats to us about how she transformed her health and lifestyle through a process known as biohacking – find out more on page 14. Our recipes include some delicious plant-based dishes to grill on the barbecue – let’s just hope we get enough sun to enjoy a bit of alfresco dining! I hope you enjoy reading this issue and keep happy, healthy and safe. Wishing you good health.
Liz Parry | Your Editor
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THE TEAM EDITOR Liz Parry liz@jfnproductions.co.uk • PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi@jfnproductions.co.uk • PRODUCTION Leanne Bassett copy@jfnproductions.co.uk DESIGN Craig Gillespie craig@jfnproductions.co.uk • MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk
Official magazine of Tree of Life, natural health suppliers.
Your Healthy Living magazine is distributed through the largest wholesaler in the natural products industry, Tree of Life. Should retailers require more copies, simply use order code 0003 and these will be delivered subject to availability. Your Healthy Living, JFN Productions Ltd, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2020 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. Follow us on Twitter: @YHLMag
July/August 2021 www.yourhealthyliving.co.uk
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Health News
Poor health in deprived areas may be linked to the gut Premature ageing and earlier onset of disease in the most deprived could be linked to gut health and poor diet, a new study has revealed. Researchers from the University of Glasgow analysed the composition of microbes in the body and found that there was a higher amount of disease-causing bacteria in those who were most biologically aged. The study also found that those with a lower socioeconomic position had lower levels of betaine in their gut – a nutrient commonly obtained from a healthy, balanced diet containing fresh vegetables and fruits. An imbalanced diet which is low in fresh fruits and vegetables is already associated with accelerated ageing, and early onset of disease. Higher betaine levels are found in those with a high intake of betaine-rich food sources, such as quinoa, spinach, fortified cereal products, bran and
beetroot. As intake of fruit and vegetables is lower in some socioeconomic groups, researchers believe this may partly explain their low betaine levels. The researchers believe that the abundance of disease-causing bacteria found in those with a low socioeconomic background, combined with their lower levels of good nutrients, may explain why people in these groups are more biologically aged than their counterparts from higher socioeconomic backgrounds. The findings were published in Scientific Reports.
25%
Health
NEWS
of adults admit to taking more vitamins and supplements since the pandemic started, rising to 33 per cent of younger people aged 18 to 34. Source: LifeSearch
Read more health news at www.yourhealthyliving.co.uk
Did you know?
Better sleep means better mental health Improving sleep quality leads to better mental health, particularly reduced feelings of depression, anxiety, and stress, according to a new scientific review. The review, led by Dr Alex Scott from Keele University, combined the results of 65 randomised controlled trials involving 8,608 people using a technique called meta-analysis. The team found that improving a person’s sleep quality led to less stress, anxiety and depression. They also found that the greater the improvements in sleep, the greater the improvements in mental health, and that improving sleep had a beneficial effect on mental health even when people were living with physical health problems.
In an independent trial by the National Pollen and Aerobiology Research Unit, organic allergen barrier balms were proven to trap over a third of pollen before it enters the body, in addition to dust mite allergens and pet dander.
Dr Scott said: “This was a large review of existing sleep research that incorporated a wide range of sleep interventions and a wide range of mental health outcomes. The evidence shows that by using techniques to get a better night’s sleep you can improve your mental health, especially for those experiencing depression, anxiety and stress.”
AFTER MORE HEALTHY NEWS?
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Your Giveaways EVERYONE’S A WINNER!
Effective year-round support Good Health Naturally’s immune bundle offers you effective year-round support, aiding respiratory health and much more. It includes CureC™ Liposomal vitamin C (1,000mg) with Quercetin (175mg), in improved recyclable packaging, plus high potency vitamin D3 tablets (4,000iu) in an eco-friendly pouch. Five winners will receive a bundle worth £44, plus each entrant will receive a mystery voucher.
A RANGE OF GOODIES
Choose your own prize! Choose your own prize and select from a range of CBD products (oil and balm) and/or AbsorbX, the liquid liposomal range which includes a 4-in-1 immune support formula, plus liposomal vitamin C, vitamin D3/K2, glutathione and B12. One winner’s prize of £100, five runners-up prizes of £50, plus 100 vouchers worth £10 up for grabs. DRAW CODE: YHL-STRONG-0721
DRAW CODE: YHL-HEALTH-0721
WIN! FREE PRIZE DRAWS ££££s worth of fantastic health products to be given away this month. Enter the free draws today!
CALMING MAGNESIUM
A top-notch women’s supplement
Winner of Best Women’s Product, MAG365 BF checks all the boxes for a top-notch women’s supplement. Not only does it contain your daily dose of calming magnesium, but it also has nutrients that support hormonal balance, PMS, menopause, healthy ageing and more. Five winners will receive a tub of MAG365 BF worth £37.95. DRAW CODE: YHL-MAG-0721
AYURVEDIC INGREDIENTS NATURAL FRAGRANCE
Organic turmeric with ginger and black pepper
Multi-purpose castile liquid soap
The Good Guru cares about the little things and understands the big difference they can make. Their Organic Turmeric + Ginger & Black Pepper supplement is great for digestive health, the immune system, liver health and joint health. Three lucky winners will each win a bottle containing 90 capsules, RRP £17.95.
Dr Jacobs Naturals Castile Liquid Soap is made with antioxidantrich olive and coconut oil and fragranced naturally with essential oils. It lathers and cleans like “normal” soap but without the toxic chemicals and detergents. It is palm-oil free and can be used for hands, face, pets and home cleaning and laundry. Three winners will receive a large Eucalyptus body wash worth £20. DRAW CODE: YHL-SOAP-0721
DRAW CODE: YHL-GURU-0721
HOW TO ENTER CLOSING DATE: 30 September 2021 WEB
Just visit www.yourhealthyliving.co.uk
Or email win@jfnproductions.co.uk
and enter your details and the Free Draw Code (eg YHL-SOAP-0721) with the Free Draw Code (eg YHL-SOAP-0721) in the email subject box.
POST
Or post your name and address
with the Free Draw Code (eg YHL-SOAP-0721) to: Reader Offers, Your Healthy Living, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN. (Entries on postcards or sealed envelopes only please.) Also, please note that you can enter multiple giveaways on one postcard.
Your Healthy Living Prize Draw Terms & Conditions You July/August enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details July/August be utilised by companies connected to JFN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. Prizes are not for resale. For full terms and conditions visit www.yourhealthyliving.co.uk Follow us on Twitter: @YHLMag
July/August 2021 www.yourhealthyliving.co.uk
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Health News
New study provides food for thought Researchers have provided insight into why we sometimes make unhealthy food choices. The study, which was published in the journal Nature Human Behaviour, found that on average it takes us less than half a second to decide whether a food tastes good, but twice as long to decide how healthy it is. The team from the London School of Economics and Political Science and Duke University in North Carolina conducted a study which involved 79 adults. The participants were asked to choose between two foods – some of which were healthy and some of which weren’t – as a way of knowing more about how we decide which foods to eat and buy. Each adult had to
choose between two different foods 300 times. Lead author, Dr Nicolette Sullivan, Assistant Professor of Marketing at LSE, said: “Our findings suggest that it is often not our fault that we give in to unhealthy foods – our brain is simply slower at processing how healthy a food is compared to how good it tastes. We also found that people who take longer to decide what to eat end up making more healthy choices. In fact, even those who generally make unhealthy choices will make the better choice when they take longer. This is because taking longer allows that slower-processed health information a chance to have a say.”
High-fat diet linked to chronic pain A typical Western high-fat diet can increase the risk of painful disorders common in people with conditions such as diabetes or obesity, according to research carried out by a team from the University of Texas. Moreover, changes in diet may significantly reduce or even reverse pain from conditions causing either inflammatory pain – such as arthritis, trauma or surgery – or neuropathic pain, such as diabetes. The researchers found that typical Western diets high in omega-6 polyunsaturated fats served as a significant risk factor for both inflammatory and neuropathic pain. Generally, unhealthy foods high in omega-6 fats include processed snacks, fast foods, cakes, and fatty and cured meats, among others. Reversal of this diet, especially by lowering omega-6 and increasing healthy omega-3 fats, which are found in fish and sources like flaxseed and walnut, greatly reduced these pain conditions, the researchers found. The findings were published in the journal Nature Metabolism.
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www.yourhealthyliving.co.uk July/August 2021
Editor’s Choice
This month’s Editor’s Choice product is Skin Salvation from Balmonds Skincare. This multi-purpose balm can be used in a whole host of ways from soothing grazed knees and softening cracked heels to hydrating dry, sensitive, or eczema-prone skin anywhere on the body. It’s a must-have product for the summer and is suitable for all ages, including babies from six weeks.
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BOOK SHELF We take a look at some of the newest natural health reads
Aromatherapy for Mental Wellbeing
by Julia Oyeleye (£14.99, Self Published) This new book from clinical aromatherapist and teacher Julia Oyeleye contains a practical sevenstep guide to creating essential oil blends, 30 essential oil profiles and a place for you to record your own recipes so you can confidently use aromatherapy to support yours and your family’s mental wellbeing.
Coping with Long Covid and Other Long-Term Health Conditions: Practical and Psychological Strategies for Self-Help
by Dr Sue Peacock and Sheila Granger (£6.99, Nielsen Barcode Services) This new book aims to help people who find themselves affected by the debilitating aftermath of a Covid-19 infection. It features advice, techniques and practical exercises that both practitioners have used successfully with clients who suffer from complaints such as Long Covid, chronic pain, ME or chronic fatigue, fibromyalgia and rheumatoid arthritis.
How to De-Stress: The Essential Toolkit for a Calmer Life
by Anna Barnes (£10.99, Vie Books) From finding calm and thinking positively to stress-busting and balancing your life, How to De-Stress contains everything you need to know about taking care of your mental health and taking steps to a happier, healthier you. It contains short, simple tips, which will appeal to those with busy lives.
Mastering Mindful Eating: Transform Your Relationship with Food, Plus 30 Recipes to Engage the Senses
by Michelle Babb (£20, Sasquatch) Author and registered dietitian Michelle Babb shows you how to practise mindful eating that lets your body access the nutrients from food and turn on its self-regulating system. The art and science of intuitive, intentional eating will guide you to a sustainable way to maintain your healthiest weight, and ensure optimal digestion.
Health News
E H T N I
S S E R P
FOR A GREENER PERIOD!
YHL takes a look at some new and newsworthy natural health and wellbeing products. We will also be trying and testing these products on our social media channels, so look out for them on Twitter, Facebook and Instagram this month! Facebook “f ” Logo
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Imse’s reusable sanitary cloth pads allow the skin to breathe and create a comfortable and fresh feeling for when you have your period. These washable cloth menstrual pads are made from natural and environmentally friendly cotton that is guaranteed free from chemicals and kind to your skin. A great alternative to traditional disposable pads and tampons.
ENERGY WITHOUT THE CRASH ULTIMATE SUPPORT FOR ANTI-AGEING
Birch & Wilde Marine Collagen is the ultimate skin, beauty and anti-ageing support. Scientifically proven to strengthen and support skin, hair, nails, joints, bones, ligaments and gut health, it’s the best and most simple way to refresh your routine. Carefully curated high-strength pure marine collagen enables the best absorption and therefore the best results.
DELICIOUS PROTEIN-PACKED BARS
FULFIL bars are not only delicious but high in protein and vitamins and low in sugar. Choose from a range of mouthwatering flavours from Salted Caramel to Chocolate Brownie. Their newest bar, Chocolate Caramel, features a milk chocolate crispy coating, creamy caramel layer and chewy centre with 192 kcals per serving.
Nootropics are supplements that can be taken to improve mental performance. XITE is a new range of nootropic energy drinks which use natural green bean caffeine to help you energise and power up without the dreaded crash. Choose from two delicious zero sugar flavours: Raspberry & Watermelon and Peach & Passion Fruit.
A UNIQUE MEDITATION APP
Sonamedic is a unique app which combines guided meditations, musical soundscapes and binaural beats to help users practise mindfulness and meditation. Binaural beats are a scientifically proven method of sound therapy to promote various states of mind such as relaxation, sleep or concentration. The app is available in a free version as well as a variety of subscription models.
sonamedic Wellness for your mind.
IN THE
PRESS
Herbs for health Emma Thornton, a Nutritionist with A.Vogel, looks at some natural ways to help cystitis Cystitis can be a painful, unpleasant and even debilitating condition. Most commonly it is characterised by changes in urination, including pain or burning when urinating; strong smelling or cloudy urine; a strong urge to urinate frequently; passing small amounts of urine very frequently and discomfort or pressure in the lower pelvic area. Here are some tips for reducing the chances of cystitis returning: • Make sure to continue treatment, such as drinking plenty of water, for several days after your symptoms have stopped, and always finish any antibiotic treatment your doctor has prescribed. • Increase your daily intake of water, which will work on flushing your bladder, giving bacteria little time to multiply, but it also makes urine less concentrated and so less irritating to the bladder wall.
• Make sure to pee soon after sex to flush away any bacteria that may have crept up your urethra. • Reduce your intake of refined sugar, processed foods, and inflammatory substances such as alcohol, caffeine and spicy foods. Eat more complex carbs, fruit, veg, seeds and nuts. • Wipe front to back after using the toilet and insert tampons with clean hands. • Take a cranberry complex daily for long-term help in the prevention of cystitis. Also try some bladder-friendly herbs such as Golden Rod. • Continue to take Uva-ursi daily following a bout of cystitis to clear up any lingering infection. This herb activates inside the bladder, helping to counter the bacteria that cause infections. If nothing seems to help your cystitis, consult your GP. They will be able to do a number of tests to make sure everything is working okay, including ultrasounds and urine analysis. They can prescribe you antibiotics which help relieve the infection quickly. For more information, visit www.avogel.co.uk
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Cystitis Relief • A burning feeling during urination • Frequent urination
Uva-ursi & Echinacea Cystitis oral drops A traditional herbal medicinal product used to help relieve minor urinary complaints associated with cystitis in women, such as burning sensation during urination and/or frequent urination, based on traditional use only. Always read the leaflet.
Available from health stores nationwide. 5065
For further information please visit www.avogel.co.uk or call our helpline on 0845 608 5858.
Health News
Fermented foods increase microbiome diversity and lower inflammation Eating plenty of fermented foods helps to increase the diversity of gut microbes and decreases inflammation, new research from the Stanford School of Medicine has revealed. The researchers randomly assigned 36 healthy adults to a 10-week diet that included either fermented or high-fibre foods. The two diets resulted in different effects on the gut microbiome and the immune system. Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall microbial diversity, with stronger effects from larger servings. In addition, four types of immune cells showed less activation in the fermented-food group. The levels of 19 inflammatory proteins measured
in blood samples also decreased. One of these proteins has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress. By contrast, none of these 19 inflammatory proteins decreased in participants assigned to a high-fibre diet rich in legumes, seeds, whole grains, nuts, vegetables and fruits. On average, the diversity of their gut microbes also remained stable. “We expected high fibre to have a more universally beneficial effect and increase microbiota diversity,” said Erica Sonnenburg, PhD, a senior research scientist. “The data suggest that increased fibre intake alone over a short time period is insufficient to increase microbiota diversity.” The study was published online in the journal Cell. JULY/AUGUST 2021 www.yourhealthyliving.co.uk
A sweet way to start the day A new study has found that eating a concentrated amount of chocolate during a specific time in the morning may help to burn fat and decrease blood sugar levels in postmenopausal women. Researchers from Brigham and Women’s Hospital, Boston, MA, collaborated with investigators at the University of Murcia in Spain. Together, they conducted a randomised, controlled, cross-over trial of 19 postmenopausal women who consumed either 100g of chocolate in the morning (within one hour after waking time) or at night (within one hour before bedtime). The researchers found that eating chocolate in the morning or in the evening can influence hunger and appetite, microbiota composition, sleep and more. Their findings also showed that a high intake of chocolate during the morning hours could help to burn fat and reduce blood glucose levels. Evening/ night chocolate altered next-morning resting and exercise metabolism. Furthermore, neither the morning nor night-time chocolate intake led to weight gain.
14% 10
of British adults currently follow a meat-free diet. Source: finder.com
www.yourhealthyliving.co.uk July/August 2021
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Natural health support for Long Covid Your guide to a happy, healthy holiday
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A spa break The natura worth £576 or a l fertility luxury glamping guide break worth over £500! us
Natural pick-me-ups to boost your energy
Nutritio breakfast Mind matters recipes to your day – protectfuel your brain health We discover the science behind CBD
Keep moving! Natural ways to look after your joints
Davinia
Kate Taylor Humbl +e
“My passion for nutritional medicine”
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“The joy of simple
Your chance to vote in the 2021 Your Healthy Living Awards, readers’ health questions answered, fantastic giveaway prizes, plus all the latest news from the world of natural health and wellbeing
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prizes, answered, fantastic giveaway readers’ health questions Natural product showcases, the world of natural health and wellbeing from plus all the latest news
When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift: the award-winning Poko Correcting Eye Cream, worth £23.95. As a Beauty Bible Silver Award Winner for Best Eye Treatment Cream 2021, Poko’s Correcting Eye Cream is a light cream formulated for delicate under-eye skin. Designed to reduce puffiness, brighten dark circles and keep the skin hydrated with avocado oil and CBD, it’s also the perfect base for under eye concealer. Subscribe today at www.yourhealthyliving.co.uk/subscribe
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Get Fresh From Head To Toe Add new life to your routine with our top pick-me-ups for Summer
BEN AND ANNA DEODORANT The original and the best Ben & Anna deodorant in Persian Lime is the body care essential you need in your bathroom this summer! This 100% vegan and cruelty free deodorant offers reliable protection against body odour and sweat without the use of aluminium. With a fresh zesty scent, it contains sodium bicarbonate as well as seed oils to keep your skin feeling dry and you smelling fresh all day. With Ben & Anna you will have Zero Waste, Zero Worries. www.benandanna.uk | £9.95
ORGAN(Y)C COTTON PADS Respect your sensitive skin in the heat with Organyc Beauty Cotton Round Pads. They are made with 100% certified organic cotton inside and out, to give you superior strength and softness, while being gentle on the skin. They are perfect for removing makeup and nail polish or applying skin care products. The packaging is fully biodegradable as it is made with renewable raw materials. www.organyc.uk | £2.89
BENECOS NATURAL MINERAL POWDER Keep oily skin at bay this summer with the benecos natural mineral powder. Hide imperfections and even your skin tone using this mineral powder for a flawless complexion. This ultra-fine soft loose face powder contains mineral ingredients and kaolin which absorbs oil in the skin, allows you to build coverage and gives a natural matte finish. And its vegan too! www.benecos.uk | £6.95
FAIR SQUARED OLIVE ALL IN ONE SOAP The Fair Squared Olive All in One Soap is a real summer saviour. It gently cleanses the skin and is highly moisturising as it contains Fairtrade olive oil, shea butter and coconut oil. The soap bar is so easy to travel with and can be used on your body, face and hands. For easy storage, the soap bar can be tucked away in the cotton bag and ready for future use. www.fairsquared.co.uk | £11.45
LAVERA 3-IN-1 WASH SCRUB MASK Give your complexion a boost with the lavera Pure beauty 3-in-1 Wash Scrub Mask. Formulated with organic mint and salicylic acid, this multi-talented, all-star product will deeply cleanse and regulate the skin while removing dead skin cells and combating blackheads for an incredibly soft and radiant complexion. www.lavera.co.uk | £8.95
Your Experts
&A
Your health
You asked: “Can taking collagen help with joint pain relief and improve mobility?”
KEITH ALLUM ANSWERS: “Adding a collagen supplement to your daily diet is known to reduce inflammation and promote pain relief among those suffering with joint disorders like osteoarthritis. Collagen is the most abundant protein in our bodies and, when levels begin to fall (from the age of 25 and annually by 1.5 per cent), it is vital that you take action. And don’t make the mistake that only the elderly are affected. By 45, you can experience a reduction of 30 per cent, so resulting in increased bone-on-bone contact, greater stress on joints and arthritis pain. A supplement high in collagen will help you to protect and repair joints and keep connective tissue flexible. In turn, this will enable bones and cartilage to bear weight and so ease discomfort. How quickly it will work depends, of course, on the degree of pain. Four to six months is a guide, but be prepared to persevere if benefits are not obvious straight away; after all you could be trying to repair 20/30 years of wear and tear. The value of replenishing collagen cannot be over-stated, preferably through a natural supplement as drugs and steroids only serve to mask the pain.” n Keith Allum is the Managing Director at ArthroVite Ltd, the company responsible for introducing collagen hydrolysate to the UK more than 25 years ago. Visit www.arthrovite.com
You asked: “I have put on a lot of weight during lockdown and it’s making me miserable. What’s the best thing I can do to lose it?” AMANDA PRICE ANSWERS: “First of all, do not beat yourself up about it. You are not alone! If you want to lose weight, take it slowly. You didn’t put the weight on overnight so you won’t lose it overnight either. Try the following: • Start a food and drink diary and look at it without judgement to see where you can make some changes. Perhaps you are eating too many snacks. • Cut down on sugar and refined carbohydrates (biscuits, cake, sweets, white bread, soft drinks and alcohol). You will feel better even if you don’t lose weight. • Eat nutritious food and pack in the salads, vegetables and fruit. • Go out for a walk first thing in the morning. Morning sunlight on your eyes triggers the release of a hormone produced in your pituitary gland which curbs excess hunger. It explains why we have smaller appetites in the summer. • Build in some self-care to your daily routine. Stress raises cortisol which, in turn, prevents weight loss. • Increase your daily activity and ideally do some strength training. Maybe you bought some dumbbells during lockdown with good intentions to use them? Now is the time to get them out, but if you don’t have weights, you can build strength and muscle using your own body weight. Increased muscle means a more efficient metabolism which makes it easier to lose excess fat.” n Amanda Price is a women’s health and fitness coach. She works with women in midlife and older, helping them to feel happier and healthier. Visit www.amandapricekirby.com
You asked: “I am a keen runner but I don’t do any other exercise and I keep getting little niggles of aches and pains. Are there any bodyweight exercises I can do to help support my running and make me a bit stronger?” FLO SEABRIGHT ANSWERS: “Neglecting strength and mobility work is a common mistake seen among runners, especially those who are new to this kind of training. Running can be a fantastic form of exercise but it’s a very high impact sport and so it’s important to look after your body at the same time to avoid injuries. Use a few of your training sessions per week to focus on exercises that help you build strength and stability in your ankles, hips, core and even upper body, whilst mobilising your hips and ankles. You should find that those aches and pains improve or even disappear and that your runs actually improve as well! Of course, if you are experiencing persistent aches and pains, it’s important to get these checked out by a specialist such as a physio to get a proper understanding of what’s going on. Prevention is always better than cure though so start incorporating movements such as squats, lunges and planks, to name just a few of hundreds! If you’re unsure where to start when it comes to this kind of training, try working with a qualified PT to establish a strong foundation and understanding of the key movements.” n Flo Seabright is a Level 3 Certified Personal Trainer, an MNU Certified Nutritionist and is CIMSPA Registered. She is the founder of FBF Collective, a London-based fitness and nutrition studio and online membership platform. Visit fitbyflo.com
Email your questions to liz@jfnproductions.co.uk You can also write in with your queries: Your Healthy Living Q&A, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, CB9 7BN. Facebook “f ” Logo
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Celebrity Health
My proactive
approach to health
Actress Davinia Taylor talks to Liz Parry about how “biohacking” has helped to transform her physical and mental health
14
www.yourhealthyliving.co.uk May 2021
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Davinia Taylor
“Being a mother-of-four, I just want to live a vital life and not put the burden of ill health on my children.”
A
ctress Davinia Taylor is perhaps best known for her role in the Channel 4 show Hollyoaks, playing the character of Jude Cunningham. The 44-year-old mum-of-four has just written a Sunday Times top 10 bestselling book, It’s Not a Diet, in which she details her extraordinary health transformation over the past 13 years. Having beaten an addiction to alcohol and lost three stone in weight, she is now training to become a personal trainer and regularly shares her health and fitness knowledge on her Instagram channel. Q In the book you speak candidly about how you were a former alcoholic and struggled with weight gain and chronic inflammation. What was life like before you decided to make changes to your health and lifestyle? Davinia: When I was overweight and inflamed my joints hurt, my knees were swollen, my feet were swollen and the tops of my hands were swollen and puffy. I remember once walking through central London and a bus was coming around the corner at quite a speed. It occurred to me that if it veered towards me I didn’t think I could jump out of its way. I didn’t have the agility or the movement capability whereas, now, I know that I can sprint if I need to, even if I’ve just been for a run. I know I’ve got power in my joints and muscles and I’m just more confident with my physical self. It’s had a massive knock-on effect on my confidence and my mental health. Q Your mum died of breast cancer when you were 35. Was this the impetus for you to make changes to your own health? Davinia: There’s a well-known saying that ‘your genes load the gun, but it’s your lifestyle that pulls the trigger’. Both my mum and I were naive to the impact of lifestyle on things like cancer and disease, so when my mum died of breast cancer I immediately thought that would be my fate too. I think there’s no greater motivator than death, or impending death, for the human body and brain to switch up a gear and accelerate learning. That’s exactly what happened to me. That was when I sat up and realised that I had to take responsibility for myself and my health. Being a mother-of-four, I just want to live a vital life and not put the burden of ill health on my children. Follow us on Twitter: @YHLMag
Image of Davinia Taylor © Alan Strutt
Q You talk a lot about inflammation in the book. Do you think this is a cause of a lot of today’s illness and disease? Davinia: I think it’s the precursor for virtually every disease, to be honest. We’re constantly bombarded by stressors and endless stimulation, meaning that we never switch off. Our bodies are in a regular state of fight or flight and this raises our cortisol levels, which our bodies can’t process. This endless stress leads to inflammation, hormonal imbalance and subsequent obesity. Q You’ve attributed your personal transformation to a process known as ‘biohacking’. Tell us about this. Davinia:It’s understanding your own biology and what works for you to live your life optimally. Hacks are another word for shortcuts, so biohacking is about gaining an insight into what your individual body needs as opposed to the one-size-fits-all approach to health. It’s a holistic approach to health but based on cutting edge research. Q Can you give us some examples of your own biohacks? Davinia: I now understand that if I want to think clearly I need dopamine, and the best way for me to get that is to go for a run or do some sort of physical exercise. Before, I would never have linked the brain with the body. There was never that correlation. Also, I now know that what I eat directly affects my mood. Previously, if I felt peckish, I’d have a sugary snack which would lead to an insulin spike followed by a drop, and my mood would become very low. But now I will add healthy fats to a coffee or a green tea to fuel my brain and arm myself against the urge to snack. I like taking a proactive approach to my health as it’s empowering. Q One of your biohacks is that you follow a combination of the paleo diet and intermittent fasting. What do you tend to eat during a typical day? Davinia: When I’m fasting I won’t eat until around 2pm. So, first thing in the morning, I’ll have a glass of water with a pinch of salt and some lemon to rehydrate myself. Then I’ll have a large black coffee with some good fats such as MCTs (medium
chain triglycerides). Later on I might have a green smoothie. I find that this is a great way to get my intake of green vegetables because I struggle to eat things like salads and roasted veg. My main meal of the day will often involve red meat and will probably be something like a steak. If I want to finish the day with something sweet, I’ll have a protein shake with some banana and raw milk. Or I might have some toasted sourdough bread with butter and honey which really helps me to sleep well. Most personal trainers and doctors would say that you should never eat just before bed, but I find that if I don’t have some carbohydrates then I don’t sleep as well. I know that this is what works for me. Q What kind of exercise do you do? Davinia: I generally try to run for about 40 minutes, three times a week. I go at my own pace rather than pushing myself too much. If I run for too long it can mess with my mental health and my mood takes a bit of a drop. So again I stick to what I know works for me. I’m going to start working out more with weights because it’s good for my confidence to build up muscle and it makes me feel strong. Q What supplements do you take? Davinia: I take a liver and heart supplement which is a great natural source of CoQ10 and vitamin B12. I also take a lot of nootropics for brain health and I take 5-HTP, which is a precursor for serotonin. I’m a natural depressive, which I think is probably to do with the fact that I don’t get enough sunlight, and I spend a lot more time indoors than maybe my ancestors would have done. So, I take 5-HTP which helps me to make more serotonin and really helps with my mood. We recently relocated from London to Lancashire so we don’t get as much sunshine as I’d like. But I’ll be forever grateful that my children get to enjoy fresh air in the countryside every day and I think my health has improved a lot too.
It’s Not a Diet by Davinia Taylor is out now. Priced at £12.99 and published by Orion Spring. Follow Davinia on Instagram @daviniataylor
July/August 2021 www.yourhealthyliving.co.uk
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July is peak hayfever season.
Feeling the heat? Sage has long been
used to treat common and uncomfortable menopausal flushes and sweats. Tell me more! A.Vogel Menoforce® Sage tablets is a once-a-day traditional herbal medicinal product used for the relief of excessive sweating associated with menopausal hot flushes, including night sweats, exclusively based upon long-standing use as a traditional remedy. Always read the leaflet. How much? £14.25 for 30 tabs. Available from? Independent health food stores. www.avogel.co.uk
But help is at hand! Tell me more! HayMax organic drug-free allergen barrier balms are proven to trap over one third of pollen before it enters the body. Less pollen, less reaction. 80 per cent said HayMax works. Suitable for children, pregnant/breast-feeding women. 50 awards – wow! Used by celebs and Olympic athletes. How much? £6.99. Available from? Independent health food stores, chemists and pharmacies. Visit www.haymax.biz
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Try this! Skin Salvation from Balmonds Skincare: your all-natural summer skin saviour! Why is it so good? This award-winning multi-purpose balm can be used to soothe grazed knees, soften cracked heels, protect streaming eyes and noses from hay fever, or hydrate dry, sensitive, or eczema-prone skin anywhere on the body. Suitable for all ages, including babies from six weeks. How much? From £7.99 for 30ml. Available from? Independent health food stores and www.balmonds.co.uk
Great buys at your health store
What’s this? Time Health Vegan Collagen
Complex contains a blend of essential building blocks for optimal collagen formation including vitamin C, L-Lysine, L-Glycine and L-Proline. Tell me more! For added benefits the product includes Ceramide-PCD® which has been clinically proven to protect skin from signs of ageing by improving fine lines and wrinkles, dryness, roughness and moisture retention. Available from? Timehealth.co.uk
What’s this? Healthstrong AbsorbX004 Immune is a 4-in-1
liposomal formula providing powerful health support for normal immune system function. Tell me more! AbsorbX004 combines key immune nutrients vitamin C, vitamin D3, curcumin and zinc and delivers them in the body in liposomal form (liquid), with superior absorption compared to tablets/capsules. Naturally preserved with sea buckthorn (extra benefits), made under GMP, vegan friendly, 25 to 50 servings. How much? £39.99 for 250ml. Available from? Independent health shops or www.HealthStrong.co.uk
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www.yourhealthyliving.co.uk July/August 2021
Try this! The Good Guru Organic Turmeric + Organic Ginger & Black Pepper. Why should I try it? The Good Guru cares about the little things and understands the big difference they can make. When it comes to your health and wellbeing, they are committed to creating products that deliver exceptional benefits. This turmeric supplement is great for digestive health, the immune system, liver health and joint health. Available from?
Independent health stores, pharmacies and online from www.thegoodguru.com (020 8773 7830)
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Your Nutrition
Natural pick-me-ups Expert tips for improving your flagging energy levels
D
o you feel as if you are tired all the time? Fatigue and lethargy are very common problems and are often linked to the types of foods we are consuming on a regular basis. “Food is fuel,” says Lydia Oyeniran, a health and nutrition consultant with veo.world. “What we choose to ‘fill the tank' with ultimately determines how well we function, how much energy we have and how tired we feel during the day. If you find yourself exhausted throughout the day or wide awake at night, it’s time to switch up your diet. There are some really easy ways to naturally boost your energy levels in a healthy and long-lasting way.”
Eat a healthy breakfast
“The British Dietetic Association (BDA) suggests that over a third of adults skip breakfast,” says Sharan Verma from Nutrition and You, (www.nutritionyou. co.uk). “Having breakfast in the morning may give you the energy you need. Perhaps opt for porridge or a low sugar, high fibre cereal, or even a boiled egg on wholemeal toast. These foods are filling and will release energy slowly so you won’t feel a sudden dip as you would after eating a chocolate bar for example.”
Eat more protein
Ryan Hodgson, a health and lifestyle coach, (RyanHodgsonFitness), says that a common cause for lower energy levels is drops in blood sugar levels. “We get a peak, then a trough in the energy,” he says. “One simple way to help reduce these peaks and troughs in energy is to ensure when eating a substantial carbohydrate source that you’re having a good protein serving too. Doing this will slow the absorption of sugar into the bloodstream and keep energy levels more consistent.
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Many people who begin to eat more protein in their meals notice more stable energy levels, plus they’re less inclined to turn to that sugar for a pick-me-up too.”
Swap refined carbs for complex carbs
According to Lydia Oyeniran, a common cause of blood sugar drops is eating refined and processed carbohydrates such as white bread, cereals and pastries. “These can cause temporary spikes in blood sugar that may boost energy in the short-term but ultimately lead to crashes later in the day,” she explains. “Instead, opt for complex carbohydrates such as wholewheat bread, brown rice, nuts and seeds and oats which release energy more slowly helping you stay alert for much longer.”
July/August 2021 www.yourhealthyliving.co.uk
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Your Nutrition Ditch the caffeine
Many of us rely on a cup of coffee to give us an energy boost first thing in the morning, or when we feel the afternoon slump coming on. “Unfortunately, like refined carbs, caffeine causes spikes in energy that ultimately result in a come-down later,” says Lydia Oyeniran. “Caffeine remains in our systems for most of the day and can cause disruptions to our sleep which only make us more tired the next morning. Instead of relying so heavily on caffeine for a temporary boost, opt for natural energyenhancing nootropics. Nootropics enhance brain performance in many ways from supporting blood flow to the brain to boosting our resistance to stress, helping us conserve energy for the activities most important to us.”
Tackle your energy zappers
“Many of us tend to fall into habits that actually deplete our energy levels, without even realising it,” says Angela Hartley, a cardiac nurse and exercise coach (www.clinicalexercise.co.uk). “Here are some of the most common energy zappers that I see. When you reduce or take these out of your life, you should start to see an improvement in just a couple of weeks.” Go through the following list and circle any of the following energy zappers that apply to you: Stress
Pain
Pain Killers
Alcohol
Sugar
Low Nutrients in Your Diet
Underactive Thyroid
Dehydration
Poor sleep
Low Vitamin D
Low Vitamin B12
Low Iron levels
Negative Relationships Medication side effects Wound healing
Depression
Blue light from phones/TV/Computers Not enough exercise Did you circle two or more? Angela recommends looking at ways of improving each area one by one. She says: “For example, turn off your phone a little earlier at night. Look at reducing your alcohol and sugar intake a little at a time. Ask your doctor to test your iron, vitamin D, vitamin B12 and thyroid. Start to exercise a little at a time – even a five to 10-minute walk can help to boost your energy and your mood! By tackling one to two things at a time it will give you a sense of empowerment that you are in control of things.”
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Check your iron levels
“If you’re lethargic it could be a sign of low iron levels so do have this checked out by your GP,” says Sharan Verma. “If you do have low iron levels you could try and include more green leafy vegetables, forfeited cereals and some red meat.” You might also want to consider supplementation, particularly if you are a vegetarian or vegan.
Quick energy boosters
Once you’ve started tackling your energy zappers, Angela Hartley recommends starting to add in one to two energy boosters every week and you should start to see an improvement in no time! Here are some examples:
✓Drink 1.5 to 2 litres of water per day earlier ✓Go to bed 1 hour earlier ✓Aim for 7 to 9 hours of sleep per night ✓Put on your favourite song and dance around ✓Include 2 cups of coloured vegetables at every meal ✓Do 5 minutes of deep breathing ✓Swap tea and coffee for herbal tea ✓Have a laugh with a friend ✓ 15 minutes of sun daily - use sunscreen if very hot or if you have sensitive skin
✓ Swap alcohol for soda water and sugar-free spirits cordial or alcohol-free spirits
day ✓Exercise for 15 to 30 minutes every day ✓Do 20 knee raises and 50 air punches ✓ I ncrease your intake of B vitamins: greenrice,leafy vegetables and wholegrains like brown quinoa or buckwheat
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MADE IN THE UK
Great buys at your health store
For a natural energy boost Feeling fatigued? New Nordic
Organic Supplements
b-energy™ mega strength contains vitamins B2, B3, B6, B12, C and magnesium which help to reduce tiredness and fatigue. Tell me more! This vegan daily supplement supports your body when you need that extra energy. There’s a number of reasons why b-energy™ mega strength can give you a full body boost. Available from? Your local independent health food store. Visit www.newnordic.co.uk
Simply. Smartly. Honestly
Wise buy! Bio-Kult Boosted is a unique multi-strain live bacteria supplement with the same great 14 strains of live bacteria found in Bio-Kult Advanced but at four times the concentration. Tell me more! Bio-Kult Boosted also contains vitamin B12 to support the immune system, and is suitable for everyday use as part of a healthy lifestyle. How much? £24.98 for 30 capsules. Available from? All passionate retailers. Visit www.bio-kult.com
Here at the Good guru, our dedication and commitment to health has extended to create new lines of products that are organic. We are honoured to hold the organic stamp and to deliver such exceptional quality to our customers. www.thegoodguru.com Good Guru Ltd. Kingfisher House, Restmor Way, Wallington, Surrey, SM6 7AH Tel: 020 8773 7830
sales@thegoodguru.com
Your Look
Healthy hair hacks Expert tips to look after your locks naturally
Eat enough protein
Start from within “Ensuring your hair is healthy starts from within, so you need to make sure you're getting all of the nutrition you need,” says Margo Marrone, founder of The Organic Pharmacy (www.theorganicpharmacy.com). “Make sure your diet includes lots of fresh fruits and vegetables, and drink plenty of water. The main vitamins needed for strong and healthy hair growth include vitamin A, biotin, vitamin C, vitamin D, and zinc. You might struggle to get enough of these from your diet or environment so, if you think you need a boost of certain nutrients, supplements can really help.”
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“Keratin is a natural protein which comprises approximately 88 per cent of your hair,” says Laura Krippner, a Certified Functional Health Coach (www.practicalhealthcoach.uk). “It’s important to eat enough protein. Typically an active woman eating 2,200 calories per day would be aiming for 83g protein per day. For a man it would be 3,000 calories per day and 113g protein. This means that you’re looking at 25g to 35g per meal for women and men respectively. Breakfast tends to be the trickiest meal to meet that. Some examples might be almond pancakes made with eggs and served with yogurt and a dollop of nut butter or a fruit and vegetable smoothie with protein powder. Fats are also essential to support cell renewal and ultimately healthy hair growth and renewal. Good examples of fats to include every day are extra virgin olive oil (not for cooking with), avocados, flaxseed oil, coconut oil and MCT oil.” Check for nutrient deficiencies “If you notice thinning hair it could be down to a number of issues and it is always advised to have a check up with a GP to rule out any heath conditions,” says Kieran Tudor, creative director with natural haircare brand Centred (wearecentred.com). “It is also a great opportunity to have a blood test to check for any nutrient deficiencies, so you know what to start adding to your diet and supplementing with. It is common that low iron and vitamin D levels result in thinning hair and hair loss.”
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Your Look Top up your vitamin C levels
TOP TClaIrkeP, owner of
Try this tip from Adele y and OSMO IKON Spectrum Hair Compan you have an old o brand ambassador. “D s nearing their ule bottle of vitamin E caps m and use them in use by date? Snip the conditioner for a your body creams and tural ingredient little ex tra care. This na in and makes an excellent sk .” ter os bo ure ist hair mo
“Taking a vitamin C supplement will help promote collagen formation, which strengthens the hair follicles, leaving our hair looking shinier and healthier,” says Mina Khan. “What's more, vitamin C has been proven to help prevent our cells from oxidative stress which is thought to be responsible for hair thinning, loss and even greying! So taking a natural vitamin C supplement once a day will be sure to do your hair the world of good.”
Switch to natural products
Support your gut “The gut-skin axis is a complex relationship where studies have shown that the gut microbiome influences the skin microbiome,” says Laura Krippner. “If we extend this to hair there’s evidence that a specific strain of bacteria, Lactobillus reuteri, increased dermal thickness, enhanced folliculogenesis and increased sebocyte production to produce thicker, shinier fur in mice. This strain can be found in yogurt which has a longer fermentation period than is usual. It’s not available in commercially produced yogurts so you’d have to make it at home or take it as a supplement.”
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“I would strongly suggest switching to sulphate-free shampoo,” says Kieran Tudor. “The long-term benefits for the hair and scalp health far outweigh the potential experiential differences you may come across. Hair will be softer, more moisturised and manageable. Hair colour will last longer and be more radiant and shiny, and the scalp will be less irritated with normalised moisture levels and less prone to greasiness. Silicones have their purpose – now and again they can be useful for making hair look glossy – however, in the long term they can begin to coat the hair, weighing it down and causing it to suffer internally by starving it of nutrients. I would highly recommend avoiding daily conditioners with silicones as this will no doubt result in long-term build-up.”
Nourish your locks “A bit of sesame oil is great for nourishing hair and restoring balance, leaving your hair looking and feeling much smoother,” says Mina Khan from Formulate Health (www. formulatehealth.com). “Simply massage a little oil from your scalp through the roots and to the tips and leave on for 15 to 20 minutes. Then rinse the oil out with warm water and a mild shampoo. Your hair should feel and look amazing even after just one use! Plus it's 100 per cent natural and won't damage your hair in the slightest. Doing this once a week will work wonders on your hair, making it look and feel salon fresh, and reducing the appearance of those pesky split ends!”
July/August 2021 www.yourhealthyliving.co.uk
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Voting is now open!
2021 Awards
We are delighted to announce that voting is now open for the Your Healthy Living Awards 2021! This is your chance to let health store retailers and manufacturers know which products you love the best. What’s more, everyone who votes will be entered into a draw to win one of two fantastic prizes!
I
n this, our bumper July/August issue, we are showcasing some of the very best natural and organic health products around and asking you to vote for your favourites. We have 10 categories in total, covering a whole host of health products from CBD and stress relief to immunity and women’s health. It couldn’t be easier to register your vote! Just have a read through all the products on the following pages and decide on your favourite in each category. Then register your votes either online at www.yourhealthyliving.co.uk/awards, or by post to the address below. Voting closes on 15 October 2021. The winner will be announced in the December issue of Your Healthy Living.
WIN!
An overnight spa break for two at Ragdale Hall Spa or a two-night stay at a luxury Warwickshire glamping retreat!
RAGDALE HALL SPA
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 envelope and post to: Your Healthy Living Awards 2021, JFN Productions, Unit E, Blois Meadow Business Centre, Steeple Bumpstead CB9 7BN.
WINCHCOMBE FARM 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 15 October 2021. 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.
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Your Nutrition
Win an overnight spa break for two at Ragdale Hall Spa! One lucky reader will win an Overnight Reviver Break for two, sharing a Luxury Room at Ragdale Hall Spa worth £576! With six pools, heat and water experiences in the Thermal Spa, fitness and treatments, Ragdale Hall Spa has your personal relaxation covered – all under one roof, set within 13 acres of a serene, rural Victorian country house estate. Your stay will include all meals (three-course dinner and lunch, and breakfast delivered to your room), and full use of all of Ragdale's facilities*, including the Rooftop
ROOFTOP INFINITY POOL
Win a two-night stay at a luxury Warwickshire glamping retreat! One lucky reader will win a two-night midweek stay at a luxury holiday home worth over £500, courtesy of Winchcombe Farm Holidays. Winchcombe Farm is just a few minutes’ drive from Stratford-upon-Avon and picturesque Cotswold villages including Broadway and Stow-on-the-Wold.
Infinity Pool, the multi-million-pound Thermal Spa, the new Heart + Soul Fitness facilities including a gym and full programme of exercise classes, before rounding off your stay with a cocktail in the Twilight Bar. You’ll also enjoy a 50-minute Blissful Face and Back Therapy, complimentary robe hire and Ragdale Hall flip flops. All you’ll need to do is switch off and relax. Why not treat a loved one? Give the gift of relaxation with a Ragdale Hall Spa gift voucher and spoil your loved ones with a countryside spa escape! Whatever the occasion, gift vouchers (including e-vouchers) are available for spa days and spa breaks, monetary amounts and treatment vouchers – all come beautifully gift packaged and are valid for a whole year. For more information visit www.ragdalehall.co.uk or call 01664 433030. Terms and conditions The prize is available for over 16s only. Travel is not included. The prize is valid Monday to Thursday, and for six months from the date the winner is notified, subject to availability. Arrival from 2pm, departure up to 6pm the following day (check out of room at 11am but locker and luggage storage facilities provided). *Services and facilities may change at any time in line with the latest government guidance relating to Covid-19.
A favourite feature of Jess’ Tree Bach is an electric skylight in the main bedroom. Lie back and watch the stars from the comfort of your sumptuous bed. There’s even a telescope provided! A welcome hamper of goodies including milk, fruit and freshly made cake, will also await the winner of this fantastic prize. For more information, visit www.winchcombefarm.co.uk or call 01295 680190. Terms and conditions All entrants must be aged 18 or over. The winner can pick a midweek two-night stay (Monday to Thursday) in Jess’ Tree Bach, subject to availability and the owner’s discretion, between 1 November 2021 and 10 February 2022 (excluding Christmas and New Year holiday: 23 December 2021 to 2 February 2022). The prize is non-transferable and no cash alternative is available. The winner must consent to providing personal information for the purpose of administering the booking and may be required to cooperate with publicity.
The prize winner and three guests will enjoy a mini break at the newest of the retreat’s six luxury lodges, Jess’ Tree Bach – a holiday home overlooking an Area of Outstanding Natural Beauty. Designed with outdoor living in mind, this luxurious abode features plenty of private outdoor space, comprising a five-seater hot tub (complete with Bluetooth), charcoal pizza oven, gas barbecue and al fresco dining area. There’s also the added fun feature of a four-metre slide down to the woodland area below. Inside too, you can settle down for those cosy nights in with the very latest technology, including a 50” Smart TV, DVD and WiFi speaker. The fully equipped modern kitchen comes complete with a range of integrated appliances, including a dishwasher. And the contemporary bathroom boasts a huge walk-in power shower, complimentary toiletries and fluffy towels.
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FIVE-SEATER HOT TUB
July/August 2021 www.yourhealthyliving.co.uk
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2021 Awards
Best for Immunity
The ultimate multi!
Superfoods to support immunity
Lipolife’s Liposomal Multi-C Multi Vitamin delivers nutrients using a revolutionary, micro-delivery system which maximises absorption and bioavailability. In 2020, Lipolife was awarded a prestigious KTP grant by Innovate UK; this highly contested grant is only presented to those companies who have extraordinary potential for innovation in their field. www.naturesfix.co.uk
Naturya’s Organic Immunity Blend brings together superfoods from around the world to support the immune system. It provides a natural, vegan and great-tasting way to get a range of important immune-supporting nutrients including vitamin A, C, iron and copper. Simply add it to juice or blend into smoothies. naturya.com
Nurtured by nature
An original and innovative formula
A.Vogel Echinaforce® Echinacea Drops help to ward off the woes of cold and flu by supporting your immune system. Nurtured by nature, A.Vogel’s echinacea plants are organic from the root up and processed within 24 hours of harvest from their Swiss farms. A.Vogel Echinaforce® Echinacea Drops is a traditional herbal remedy used for the symptomatic relief of colds, influenza-type infections and similar upper respiratory tract conditions. Always read the leaflet. www.avogel.co.uk
GUNA®-COMPLEX n.1 includes the anti-viral and anti-inflammatory qualities of aconitum, echinacea and Vincetoxicum, which studies have shown may help to boost the body’s natural defences. Guna®-Complex n.1, is an original and innovative formula and is the product of choice for those looking for a natural way to strengthen their immune system. www.cyto-solutions.co.uk
Unique multi-strain formulation
For optimum immune system support
Bio-Kult Boosted is a unique multi-strain formulation with the same great 14 strains of live bacteria found in Bio-Kult Advanced but at four times the concentration. Bio-Kult Boosted also contains vitamin B12 to support the immune system. Suitable for everyday use as part of a healthy lifestyle. www.bio-kult.com
Birch & Wilde Immunity Complex contains all seven vitamins and minerals essential for good immune system function in addition to probiotics and herbal and botanical extracts. Natural and sustainably sourced, scientifically supported and simple to add to your daily routine, this fabulous Immunity Complex will help to look after your wellness from the inside. www.birchandwilde.co.uk
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Your Nutrition
Best for Immunity All-in-one researchbased formula Unbeelievable Health’s Bee Prepared Max Strength Immune Formula combines therapeutic amounts of highest quality, immune-supporting plant-sourced ingredients including propolis, elderberry, olive leaf, reishi and more. Several of the ingredients contain natural antibiotic, antiviral and antihistamine properties. Formulated by nutritionists, it helps support natural defences year-round. Outstanding reviews! unbeelievablehealth.co.uk
2021 Awards
Powerful natural ingredients Good Health Naturally’s D.I.P Daily Immune Protection™ is a unique formulation consisting of 10 of the most powerful natural ingredients including EpiCor® and eXselen™ Selenium to support a healthy immune system. It provides vitamin D3 to protect against infections, boost immune response against allergens and give extra support for healthy cell growth. Suitable for vegetarians. www.goodhealthnaturally.com
Advanced immune support
Help your body’s defences
Virillin has been formulated by medical doctor and award-winning health writer Dr John Briffa. It contains a blend of botanicals and nutrients which have immunesupporting and antiviral properties. Virillin can be taken for general immune support at a one-a-day dosage and can also be taken at a higher dosage during active infection to help speed recovery. Available from all good health food stores.
Improving the body’s defences and boosting the immune system is the inspiration behind this creation. Lizi’s Super Muesli Boost contains the tropical taste of mango, papaya, carrot and coconut. Toasted oats are combined with turmeric for its anti-inflammatory properties. Vitamin C and vitamin B6 help boost the immune system and fight fatigue. www.lizis.co.uk
Immune-strengthening nutrients
A delicious black elderberry supplement
Otosan Immunix3 combines the best immune-strengthening nutrients including glutathione, probiotic spores, beta glucans, ZincNova and vitamin D in a convenient tablet that can be sucked, chewed or swallowed so it’s ready when you are. It’s the ideal pack to keep at hand. Available from all good health food stores.
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Sambucol Immuno Forte Liquid is the best-selling vitamin format in the Sambucol range (the UK’s No.1 immunity brand). It contains natural black elderberries rich in antioxidants plus vitamin C and zinc for immune support. This delicious vegan-friendly supplement is suitable for ages 3+ and contains no artificial colours or sweeteners. www.sambucol.co.uk
July/August 2021 www.yourhealthyliving.co.uk
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2021 Awards
Best for Stress Relief
Stopping the stress-cycle
Help for relaxation and positive mood
Magnesium deficiency and stress go hand-in-hand. The body quickly burns through its magnesium stores when stressed, and low magnesium leads to higher stress levels. ITL Health created MAG365 to stop this stress-cycle in its tracks: it’s better absorbed by the body than other forms of magnesium, enhancing its calming, sleeppromoting benefits. www.itlhealth.co.uk
FELIX affron® is the first saffron extract standardised to Lepticrosalides®, the bioactive compounds that help with relaxation, alleviating stress and anxiety. Organically grown in Spain, it is the most published saffron extract in the world helping over 1 million people to maintain a positive mood and mental balance every day. www.coyne-healthcare.com
Highly rated CBD oil Bud & Tender® 10 per cent CBD Oil 10ml is rated excellent on Trustpilot. Selected by athletes and patients and reviewed by dozens of health specialists, the product has a gorgeous taste, is 100 per cent natural, THC-free and 100 per cent legal. It has undergone eight tests completed by an ISO 17025 laboratory. budandtender.com
Help for relaxation This 1,000mg CBD Vape Shot can help you to relax after a stressful day at work. Odourless and tasteless, it is simple to use. Just mix the shot with your favourite e-liquid to enjoy the benefits of CBD. www.cbdvapeshot.com
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Best for Stress Relief Homeopathic help for stress Helios Stress Relief combines three homeopathic remedies: Aconite, Arg nit and Arsenicum. This combination has a long history of traditional use to relieve fearfulness and mild stress and anxiety, whatever the cause. Being natural, Stress Relief is gentle and without any known side effects and comes in organic sucrose pill form in an easy-to-use, single-dose dispenser. www.helios.co.uk
2021 Awards
Homeopathic stress relief Weleda’s homeopathic Stress Relief Oral Spray is formulated for temporary relief of mild stress, irritability and tension. This vegan spray is made from biodynamic chamomile and pulsatilla from Weleda’s gardens. Chamomilla is traditionally used in homeopathy for when we are feeling fractious and restless; Pulsatilla for when we feel emotional or over sensitive. www.weleda.co.uk
Natural help for stress The body’s response to stress can lead to nervous restlessness and sleep disturbance. Neurexan is a well-tolerated, non-drowsy, non-addictive natural remedy with fast onset of action designed to help break the stress cycle by reducing nervous tension and anxiety during the day and improving the quality of sleep at night. www.neurexan.biz
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2021 Awards
Best Vegan Product
Pure organic soya milk
Support for a plant-based diet
It’s 64 years since Plamil produced its first vegan milk. The company was then known as the Plantmilk Society. The present heritage soya milk carton gives a brief history of Europe’s first vegan company. Plamil Organic Soya is made with European non-GMO dehulled soya beans and water – nothing else. www.plamilfoods.co.uk
NHP Vegan Multi Support offers support to those following a plant-based diet. It contains vitamin B12, which is crucial for a vegan diet; biotin, for the normal release of energy; magnesium; all the B vitamins for reduction of tiredness and fatigue; and choline, which contributes to the maintenance of normal liver function. www.naturalhealthpractice.com
Smoky flavour vegan slices
Decadent superfood spread
A vegan-first from one of the UK’s leading vegan dairyalternative brands, Violife’s Smoky Cheddar Flavour Slices feature a fully-edible hickory smoked ‘rind’. The perfect addition to sandwiches and toasties, they can be enjoyed by everyone and are fortified with vitamin B12 and free from all allergens, preservatives and GMOs. violifefoods.com
Naturya’s decadent Cacao & Hazelnut Superfood Spread is vegan and Certified Palm Oil Free. This superfood spread has an incredibly rich chocolatey flavour and a crunchy, yet velvety texture. With added cacao and lucuma, it’s perfect for toast, pancakes, porridge or smoothies. naturya.com
Delicious low sugar granola
Get the glow! Naturopathica Vegan Life Beauty Glow supplements are not only packed full of goodness for your body but are packaged in eco-friendly compostable pouches. Formulated with antioxidants, vitamins and natural silica from bamboo extract, these supplements are perfect for supporting healthy hair, skin and nails, helping you to feel beautiful inside and out. naturopathica.co.uk
This indulgent taste of maple syrup with pecans, almonds, toasted oats, sunflower and pumpkin seeds creates a bowl full of flavour without sacrificing on nutrition. Lizi’s Low Sugar Maple & Pecan Granola is low in sugar, high in fibre and contains beta-glucans to help contribute to the maintenance of normal blood cholesterol. www.lizis.co.uk
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Best Vegan Product Smooth, creamy and dairy-free Ideal for a plant-based lifestyle, Tree of Life’s Enriched Oat Drink is smooth, creamy, and 100 per cent dairy-free. It’s packed with the goodness of wholegrain oats, plus added calcium and vitamins D, B2 and B12, but only natural sugars. Delicious splashed onto cereal, blended into smoothies, or enjoyed by the glassful. treeoflifefoods.co.uk
2021 Awards
Full of zesty goodness! Bring the taste of the Mediterranean to your table with new Suma Organic Lemon Juice, bursting with vitamins and minerals to help boost your immune system. Freshly squeezed Sicilian lemons; ripe and full of flavour. Zesty goodness for main dishes, salads and desserts; always ready in your fridge. www.suma.coop
Synergistic drink blend Deeply nourishing and intensely synergistic, Terranova’s multiaward-winning Life Drink powder was developed as a unique foundational nutritional product. Featuring fresh freezedried botanicals, concentrated wholefoods and other natural actives, Life Drink provides a staggering array of naturally occurring phytonutrients, micronutrients, balanced protein, enzymes, microflora, essential fatty acids, fibre and much more. www.terranovahealth.com
Looking after you and the planet Wild Earth Immune Support Complex is a synergistic blend of vitamins D and C, zinc, copper, beta glucans, elderberry, spirulina and reishi and shiitake mushrooms. These pure fill capsules are suitable for vegans and blister-packed in biodegradable packaging with a carbon-balanced, FSC-certified carton printed with vegetable ink. www.wildearth-nutrition.com
Tasty vegan kebabs Organico ‘It’s Soya Good’ Organic Vegan Kebabs are the perfect vegan alternative to meat kebabs. The soya is guaranteed of EU origin and 100 per cent organic with no GM ingredients. Try serving these kebab pieces with pitta bread, shredded cabbage, fried onions and a dash of chilli sauce. A great economical and vegan alternative that requires no refrigeration. organicorealfoods.com
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All-natural skin-friendly deodorant Sintra Naturals Vegan Odour Neutra Stick is made with all-natural skin-friendly ingredients. This baking soda-free deodorant provides 100 per cent odour protection for 24 hours thanks to its key ingredient derived from castor oil. The product is packaged in biodegradable kraft board push up tubes. All the products are handmade in small batches with locally sourced ingredients. www.sintranaturals.com
July/August 2021 www.yourhealthyliving.co.uk
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2021 Awards
Best Beauty Product
Natural vegan hair dye
Sumptuous scents for relaxation
BioKap Rapid Hair Dye offers a fast and gentle option to cover grey hair perfectly. The high percentage natural and vegan formula works in just 10 minutes and is carefully developed for sensitive scalps too. Free from PPD, ammonia, resorcin and fragrance to ensure suitability for even the most sensitive scalps. www.biokap.co.uk
This Nay Moonlight Massage Candle is infused with CBD as well as lavender, jasmine and sandalwood – the perfect scents to unwind and relax. This unique and luxurious candle combines sumptuous scents with the benefits of a conditioning body oil. naycbd.com
Soothing facial serum
Look good, feel great with pure collagen
Poko’s Soothing Serum is suitable for sensitive skin and targets those suffering from rosacea and acne. Packed full of amazing ingredients, it contains tea tree oil to help fight spotcausing bacteria and CBD oil which soothes inflammation and has potent antioxidant properties that can brighten skin and fade fine lines. www.pokocbd.co.uk
beautivite provides 100 per cent pure collagen and a natural route to smoother skin, stronger nails and healthier hair. Increases hydration and elasticity to help offset the early signs of ageing. Contains 6,000mg of pure collagen (per serving) to supply the amino acids which support the building blocks of skin, hair and nails. www.arthrovite.com
Rejuvenate your skin!
Natural anti-ageing support
This award-winning Rio Rosa Mosqueta Rosehip Seed Oil is pressed from the seeds of a wild rose which grows in the Chilean Andes. It’s renowned for its skinrejuvenating properties, helping to fade the appearance of scars, stretch marks and wrinkles whilst nourishing dry skin. It is vegan and all natural. riorosa.co.uk
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Created for optimal benefits and results, Birch & Wilde’s Marine Collagen is the ultimate skin, beauty and anti-ageing supplement. High strength, lasting a minimum of two months, this natural, sustainably sourced, scientifically supported pure collagen supplement is simple to add to your daily routine. Love your skin from within. www.birchandwilde.co.uk
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Your Nutrition
Best Beauty Product
2021 Awards
Luxurious natural foaming hand wash
Hydrating vegan facial cream
This 100 per cent natural, vegan and cruelty-free Amber & Sandalwood Foaming Hand Wash from Salt of the Earth is kind to skin and sustainable. Refillable with 1:1 concentrate and packaged in a recycled plastic bottle, this rich and velvety hand wash is free from preservatives and keeps hands clean and soft throughout the day. www.saltoftheearth.uk
The solution to thirsty skin, Weleda’s Prickly Pear Cactus 24hr Hydrating Facial Cream delivers weightless moisture, leaving skin silky-soft, refreshed, hydrated, with a beautiful dewy sheen. The vegan NATRUEcertified all-natural formulation is made with 90.5 per cent organic ingredients including a unique patent-pending prickly pear cactus extract combined with sustainable raw materials with UEBT-certified supply chains. www.weleda.co.uk
For firm and radiant skin Silicea Kollagen Plus combines the highest quality Verisol collagen with a whopping 150mg of Haplex hyaluronic acid and Silicea’s famous silica gel, all of which have been subject to clinical studies covering skin elasticity, wrinkles, hair and nail growth, and skin moisture levels. Flavoured only with fruit purée and packed in individual sachets for convenience. Available from all good health food stores.
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Delicious marine collagen gummies Bioglan Beauty Collagen Gummies are the UK’s first marine collagen gummy. Specially formulated with readily absorbed hydrolysed marine collagen plus carefully selected vitamins and minerals to support healthy hair, skin and nails. Easy to take, plus they are a delicious strawberry flavour which you’ll look forward to taking daily! www.bioglan.co.uk
July/August 2021 www.yourhealthyliving.co.uk
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2021 Awards
Best CBD Product
Rejuvenating facial oil
The athlete’s choice
Poko’s Luxury Facial Oil supercharges the skin with vitamins A, D, E and F. This blend of botanical oils, infused with the calming goodness of CBD, helps revitalise the skin. It is packed full of omega fatty acids to help repair the skin’s natural moisture barrier and keep it soft and plump. www.pokocbd.co.uk
uHemp operates one of Europe’s largest hemp production facilities. Its range of THC-free products is ideal for the professional athlete and those who may be tested for cannabis during the course of their employment. The crops are grown under government licence to GMP specification. uHemp was Ireland’s first company to receive IIHA approval. www.uHemp.ie
All natural CBD oil
Organic CBD vape oil
Hempture CBD Oil is guaranteed 100 per cent organic and all natural. No herbicides, fungicides or chemical fertilisers have been used in the process. All products are IIHA-approved and EirLab-tested to ensure quality. Hempture has been involved in cultivating hemp in Ireland for generations and is now Ireland’s most innovative hemp company. www.hempture.ie
Like all Hempture products, this 50mg CBD Vape Oil E-Liquid is IIHA-approved and EirLab-tested to ensure quality. Hempture CBD oil is guaranteed 100 per cent organic and all natural. The modern incarnation of the brand was founded in 1999 and in 2015 it released the first ever CBD product in Ireland. www.Hempture.ie
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Best CBD Product
2021 Awards
Advanced herbal sleep remedy
A calming cannabidiol tincture
EirLab Cannocksleep® is a highly advanced herbal sleep remedy formulated from freshly harvested and organically grown hemp containing CBD and other cannabinoids, lemon balm, St John’s wort, lavender, camomile, hops, passionflower and valerian root. All EirLab facilities are ISO-certified. EirLab chemists utilise the highest quality raw materials appropriate to the product. www.eirlab.ie
Purple Punch is a 1,000mg 10ml cannabidiol tincture from The Activist. It is an Indica dominant hybrid strain which carries a deep grape aroma with sweet earthy notes. This terpene profile has been designed for use in the evening times and helps to relax and calm you after a long day. theactivistcbd.co.uk
CBD gummy bears
Convenient and discreet CBD patches
Feel the effect of CBD anywhere and anytime with Patch Adam 20mg CBD gummy bears. Enjoy the fruit-flavoured sweet taste of these CBD sweets but don’t forget to follow the label directions. Start with one or two gummy bears per day depending on your body size and your previous experience with CBD. www.patchadam.com
Canabidol™ CBD Dermal Patches contain 50mg of CBD. Target any part of the body with this CBD patch, infused with beneficial bodyheat-activated essential oils and cannabis terpenes that can last for up to 24 hours. Hypoallergenic, Dermatologist Approved and clinically proven to be kind and safe on skin. The most easy and discreet CBD option available today. canabidol.com
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2021 Awards
Best for Sleep
Marine magnesium and herbal complex
Homeopathic help for sleep
Night Time from Together Health is made with sustainably harvested ingredients from plants and the ocean. These include five forms of natural marine magnesium, premium hops (which is a natural sedative), and 5-HTP from Griffonia extract which helps increase the production of melatonin (the sleep hormone) in the body. www.togetherhealth.co.uk
Helios Sleep contains four homeopathic remedies: Avena sativa, Coffea, Passiflora and Valerian. These remedies, when combined, have a long history of traditional use for all manner of sleep disturbances. Being natural, Helios Sleep has no known side effects and comes in organic sucrose pill form, in an easyto-use single-dose dispenser. www.helios.co.uk
Natural help for relaxation and rest
Help for a good night’s sleep
The Puressentiel Rest & Relax Air Spray is a 100 per cent natural solution that helps to promote sleep, calm stress, and provide relaxation and rest – all to aid a good night's sleep. This unique blend combines 12 essential oils, with soothing, relaxing and comforting properties. Free from propellant gas, preservatives and synthetic fragrances. uk.puressentiel.com
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NHP Sleep Support is formulated to help you sleep well through the night. It contains valerian, shown in clinical trials to reduce the time it takes to fall asleep; hops, for a natural sedative effect; chamomile, passion-flower and lemon balm; L-theanine, to help your brain switch off and Montmorency tart cherry; which may increase sleep time for insomniacs. www.naturalhealthpractice.com
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Best for Women's health Reinventing period care Callaly is on a mission to reinvent period care and be the most forward-thinking brand for people with periods. The Tampliner – the first tampon redesign in 80 years – is an innovative 2-in-1 period product that combines an organic cotton tampon with a soft mini-liner that protects against leaks. Tampliners provide mess-free insertion and removal, a smooth silhouette in any underwear and are biodegradable. www.calla.ly
The probiotic supplement for women Optibac For Women is a highly researched probiotic supplement especially for women. It contains strains of scientifically proven friendly bacteria that are natural to the vagina. These include the world-renowned Lactobacillus rhamnosus GR-1® and Lactobacillus reuteri RC-14®, which have been trialled and trusted by thousands of women for 30 years. www.optibacprobiotics.com/uk
2021 Awards
The personal trainer for your pelvic floor KegelSmart™ is a revolutionary new way to do your Kegels! It’s the personal trainer for your pelvic floor which sets a routine that is simple to follow, safe to use and tailored to your individual needs. Kegels should be done at every age and in every stage. Start right now, watch your strength build rapidly and radically change your life. www.intimina.com
The multivitamin for women Terranova Living Multivitamin Woman is specially designed for women with 30 different vitamins, minerals and accessory nutrients plus 12 Magnifood ingredients (e.g. spirulina, dandelion, nettle leaf and cranberry). It also contains more folate (as methylfolate), nonconstipating iron, lutein and active pyridoxal 5-phosphate (P5-P) to support women’s unique needs. 100 per cent additive-free and 100 per cent vegan. www.terranovahealth.com
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2021 Best for Gut Health Awards
Support for daily wellbeing Optibac Every Day is a scientifically proven, multi-strain probiotic with FOS fibres designed to increase and complement the natural gut bacteria in the digestive system. Easy to take, sugar-free and guaranteed to reach the gut alive, this supplement is a great option for anybody looking to support their daily wellbeing. www.optibacprobiotics.com/uk
All-natural mineral food supplement ION*Gut is an all-natural mineral food supplement sourced from 60-million-year-old soil and backed by science. ION*Gut triggers natural cellular communication in the gut lining, the body’s first line of defence. A truly healthy and strong microbiome supports gut health, mental clarity, and immune function. Think of ION*Gut as the catalyst to restart your microbiome. uk.ionbiome.com
Help for healthy digestion Our digestive health is so important, contributing to almost every aspect of our health. Lizi's Digestive Health Granola contains 1 billion cultures and over 4g of fibre per 50g serving. The tastiest way to help maintain healthy digestion with natural ingredients including almonds, coconut and pumpkin seeds. www.lizis.co.uk
A boost for gut flora Combining 16 of the most popular strains, delivering a power-packed 30 billion CFUs per serving in acid-resistant time-release capsules, NutriZing Multibiotics provides you with a daily boost to your gut flora that allows you to supercharge your immune system. NutriZing Multibiotics is produced in a GMP-certified facility, is vegan, GMO-free, gluten-free, and free of common allergens. www.nutrizing.co.uk
Support for your microbiome Bioglan Biotic Balance Microbiome Support is the UK’s first comprehensive microbiome support supplement: a blend of 10 billion high quality live cultures to replenish the ‘friendly guys’ in your gut microbiome. This supplement contains seven scientifically studied strains combined with fibre, digestive enzymes and key B vitamins. Fridgefree technology and vegan. www.bioglan.co.uk
An advanced multistrain formulation Bio-Kult is a scientifically developed, advanced multistrain formulation containing 14 live bacterial cultures which are proven to survive the high acidity of the stomach and complement the existing gut flora. Bio-Kult does not need to be refrigerated and is suitable for everyday use as part of a healthy lifestyle. www.bio-kult.com
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Daily support for your gut Probio7 Advanced is a high-strength supplement for daily support to look after your gut. Each capsule delivers 10 billion well-researched strains of friendly bacteria that reach the gut alive. This has been paired with natural fibre, acting as a food source to help the bacteria grow and thrive. www.probio7.com
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Best for Babies or Children
2021 Awards
Homeopathic remedies for children
A gentle plant-based cleanser
Helios ABC contains three homeopathic remedies: Aconite, Belladonna and Chamomilla, and has a long history of traditional use to relieve symptoms of teething, fevers and earache in babies and children of all ages. ABC comes in lactose-free, organic sucrose pill form, in an easyto-use single-dose dispenser. www.helios.co.uk
Weleda’s Calendula Shampoo & Body Wash contains the gentlest of eco-friendly plantbased cleansers – kind to skin and kind to the environment – plus organic calendula extract, and protective sweet almond and sesame oils. All supply chains are UEBT-certified sustainable. This NATRUE-certified all-natural vegan formulation is ideal for top-andtailing, bathing and hairwashing for babies and children. www.weleda.co.uk
Delicious probiotic gummies Optibac Kids Gummies is a naturally delicious probiotic gummy supplement with absolutely no nasty additives, colourings or sugars. Expertly formulated with real fruit juice, each gummy contains 2 billion scientifically proven friendly bacteria plus vitamin D, calcium and fibre to support immune, digestive and gut health in children aged 3+. www.optibacprobiotics.com/uk
Support for brain function Equazen’s capsules are a precise blend of essential fatty acids including omega-3 DHA to support brain function. Backed by over 16 years of clinical studies, and Mumsnet rated, these tasteless odourless capsules are a convenient way to get the natural benefits of fish oils. For children 5+ years and adults. www.equazen.co.uk
A convenient vitamin spray Good Health Naturally’s Vitamin D3 and K2 Sublingual Spray™ is an ‘all-in one’ vegan-friendly sublingual spray. Available in a travel-sized bottle for on-the-go convenience, it is suitable for all the family. It features flexible dosage to suit the nutrient requirements of both adults and children. One spray provides 200IU of vitamin D3, making it ideal for children. www.goodhealthnaturally.com
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2021 Awards
Best Free From Food or Drink
Delicious vegan chocolate spread
The goodness of soy Vitasoy is a delicious soy drink with the natural goodness of soybeans. It’s vegan-friendly and non-dairy, good for people with lactose intolerance. It’s packed with plant-based benefits: a good source of protein with 7g of natural plant protein per serving and it’s low in saturated fat. You can enjoy it as part of a healthy diet to sustain an energetic lifestyle. www.sopinternational.com
Plamil’s Adrian Ling is often described as the Vegan Willy Wonka. He’s been busy in the Plamil So free lab producing cruelty-free delights. His latest creation is Plamilla vegan chocolate spread. It tastes wonderful but has no hazelnuts, nor dairy or lactose and is glutenfree – suitable for coeliacs. www.plamilfoods.co.uk
A vegan-first!
Free from baking paper
Looking to try something new? This breakthrough launch from vegan dairy-alternative brand, Violife, is a vegan-first! The roundshaped Smoky Cheddar Flavour Slices have a fully-edible smoked hickory ‘rind’, are free-from all allergens, preservatives and GMOs – so can be enjoyed by all, and are perfect for sandwiches, toasties and more! violifefoods.com
If You Care Parchment Baking Paper is made from unbleached, totally chlorine-free (TCF) greaseproof paper so no chlorine or chlorine derivatives are dumped into our lakes, rivers and streams. The product is ideal for free from baking, roasting, reheating and wrapping. www.ifyoucare.com
Free from baking cups If You Care Baking Cups are perfect for sweet and savoury baked goods. Your muffins, cupcakes, mini quiches and other recipes won’t stick to these baking cups because of their natural easy-release properties. The product is totally chlorine-free, so no chlorine or chlorine derivatives are dumped into our lakes, rivers and streams. www.ifyoucare.com
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Vital Nutrients for a Plant-based Diet
Introducing NEW Vegan Multi Support
Free From Everything
KOSHER
HALAL
*
Except The Good Stuff
Excluding Omega 3 Support fish oil
A unique combination of 21 essential ingredients to help stay healthy on a plant-based diet. For everyone following a plant-based diet who wants to maintain their health and be confident that all the ingredients have been checked by the globally recognised and trusted trademark of The Vegan Society. Contains vital nutrients for a plant-based diet, including vitamin B12, vitamin D3, choline, biotin, calcium and more. All nutrients in their most bio-available form for maximum absorption and effectiveness.
Dr Marilyn Glenville PhD
“NHP is my brand of choice for vegan appproved supplements. I have personally checked all the ingredients for the highest quality and efficacy so you don’t have to.” Dr Marilyn Glenville PhD *
Excluding Omega 3 Support fish oil
Available from your local health food store. Call Tree of Life on 01782 567100 for your nearest stockist.
Your Health
the
healthy brain guide Expert advice for brain health and reducing your risk of dementia
C
urrently, nearly one million people in the UK are living with dementia according to findings from Alzheimer’s Research UK. Dementia is caused by physical diseases, the most common of which is Alzheimer’s disease. In fact, two thirds of all people with dementia have Alzheimer’s disease. “While dementia isn’t an inevitable part of getting older, age is the largest risk factor for disease,” explains Katie Puckering, Head of Information Services, at Alzheimer’s Research UK (www.alzheimersresearchuk.org). “But research shows there are factors within our control to change. A recent commission into dementia prevention showed that if it were possible to eliminate all 12 potentially modifiable risk factors, the number of people living with dementia could be reduced by up to 40 per cent. While there is no sure-fire way to prevent dementia, there are things within our control that can reduce our risk. The best evidence suggests that not smoking, only drinking in moderation, staying mentally and physically active, eating a balanced diet, and keeping cholesterol and blood pressure levels in check can all help to keep our brains healthy as we age.”
Risk factors for cognitive decline
“There are certain factors which may increase your risk of cognitive impairment,” says Lorraine Perretta, BA, DipION, a Nutritional Therapist from the Institute for Optimum Nutrition (www.ion.ac.uk). “These include elevated homocysteine: homocysteine is an amino acid the body uses to make proteins. B vitamins including B12 and B6 as well as folic acid help to convert these amino acids into other chemicals your body needs called methyl groups. Elevated homocysteine is considered a risk factor for several conditions including
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cardiovascular disease and cognitive decline.” Lorraine explains that other risk factors include deficiencies in vitamins including antioxidants and omega-3 as well as a diet high in saturated fats and trans fatty acids.
Botanical brain boosters
“Over the past 20 years there has been a huge focus on botanical brain boosters,” explains Lily Canetty-Clarke, a medical herbalist (Insta: @lilycanettyclarke). “Acetylcholine, the brain’s memory and attention signal, which is impaired in dementia and decreases as we all age, has been found to be upregulated by various medicinal plants like rosemary, sage and bacopa. Not only that but these plants are also able to prevent it from being broken down by an enzyme, thereby enhancing its signalling effects even more. One study found that the combination of rage, rosemary and lemon balm improved the ability to recall a list of words by over 50 per cent in under 63-year-olds (Perry et al, 2017). In the lab, studies have also shown that rosemary enhances blood flow to the brain, boosts the memory signal acetylcholine and is anti-amyloid, which is the brain protein plaque in Alzheimer’s (Pengelly et al, 2012).” Lily continues: “Bacopa has been shown to be neuroprotective, promoting the growth of new nerve cells and increasing blood flow to the brain. It is also full of antioxidants and contains anti-inflammatory phytochemicals making it a potent cognitive booster (Kongkeaw et al, 2014) and tool in reducing the risk of dementia.”
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Your Health Brain training
“Memory, like muscular strength, requires you to ‘use it or lose it’”, explains Terence Watts, a psychotherapist and creator of BrainWorking Recursive Therapy or BWRT (bwrt-worldwide.com). “The more you work out your brain, the better you will be at processing information and keeping your brain healthy in order to reduce your risk of dementia. Good brain workouts have these three elements: they teach you something new, they’re challenging and they’re rewarding. There is no single ‘magic wand’ technique to brain health. It’s a culmination of constantly trying and learning new things to keep those brain cells fired up.” Terence recommends introducing new activities into your daily or weekly routine to create new neural pathways which will increase cognitive ability and improve your memory. Here are a few things to try: • Handwrite a letter and send to friends or family. Handwriting fires up a different part of your brain than typing on the computer or texting on your phone – challenging your brain to think differently. • Try something new that you’ve always wanted to learn like salsa dancing, learning French or playing tennis. Learning something new will improve your brain function and memory. If the activity includes hand-eye coordination, even better as that’s a great way to stimulate brain function! Terence adds: “Remember that exercise plays an important role in neuroplasticity – the brain's ability to modify, change, and adapt – by boosting growth factors and stimulating new neuronal connections. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss.”
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HOW FOOD AFFECTS THE BRAIN “Diet has a direct impact on brain health and the food you eat can significantly affect memory, learning, behaviour and mood,” explains Michelle Sanchez, a Naturopath, Nutritionist and Medical Herbalist from the College of Naturopathic Medicine (CNM). “Foods that are high in sugar, unhealthy fats and artificial ingredients cause inflammation in the brain which can increase your risk of dementia and Alzheimer’s disease. Sugarladen, highly processed diets have also been linked to disruptions in the blood-brain barrier; this is a protective membrane between the brain and body’s blood supply to prevent harmful substances from entering the brain. The worst foods and drinks for brain health are refined carbohydrates (pasta, bread, pastries), snack foods, artificial sweeteners, sugary drinks, hydrogenated oils (refined vegetable oils, margarine, baked products), ready meals, packaged / processed foods, certain types of fish including tuna and swordfish (as they contain high levels of mercury), alcohol and coffee. Adopting an organic, whole food diet that is rich in nutrients and antioxidants is key for brain health. Brain-boosting foods include blueberries, broccoli, leafy greens (kale, spinach, rocket), pumpkin seeds, sunflower seeds, Brazil nuts, chia seeds, flaxseeds, walnuts, small oily fish like sardines or mackerel, turmeric, whole grains (oats, quinoa, buckwheat), beans and pulses.” If you are interested in studying with CNM, the number one training provider for natural therapies, visit www.cnmcourses.com or call 01342 777 747.
Try this! The Bio-Kult Gut-Brain Range includes Bio-Kult Migréa, with 14 strains of live bacteria, vitamin B6 and magnesium, targeting the digestive tract and the head. Bio-Kult Mind, with Bacillus subtilis PXN® 21® and zinc, targeting cognitive function. And new Bio-Kult Brighten, with 14 strains of live bacteria, vitamins B6, B12 + D and zinc, targeting your inner smile. How much? £19.94 for 60 capsules. Available from? All passionate retailers. Visit www.bio-kult.com
July/August 2021 www.yourhealthyliving.co.uk
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Your Health
Intimate
issues Natural health tips for helping intimate health issues
I
ntimate health issues are very common but can also be somewhat embarrassing. From bladder weakness to vaginal dryness, there are some health concerns that never fail to make us blush. However, the important thing to remember is that these awkward health issues are quite common and there’s nothing to feel embarrassed about when seeking medical help. Here, our experts give an overview of some of these taboo topics and offer some natural ways to help the symptoms.
BLADDER WEAKNESS WHAT’S THE ISSUE? “There are three main reasons why women in particular can end up experiencing bladder weakness,” explains Baz Moffat, The Coach for The Well, providing health, wellbeing and performance support for women based on the science of the female body (www.thewell-hq.com). “The first is that ‘we have a vagina’. Men also experience bladder weakness as they age, but because the vagina is ‘open’ it makes us more vulnerable to dysfunction. Secondly, pregnancy and childbirth significantly increase the likelihood of having bladder weakness because of the increase in weight from the baby, the changes in hormones which make our joints and muscles more lax, the change in our posture during pregnancy and giving birth itself, especially for those who have vaginal deliveries or instrumental ones. The last reason is menopause. Many women start to experience bladder weakness around this time as oestrogen levels start to rollercoaster and then drop. The vagina and muscles of the pelvic region rely on oestrogen to stay strong and plump so women have to work hard to stay ahead of the curve in midlife.”
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WHAT’S THE SOLUTION? “Every woman should be doing their pelvic floor exercises every day,” says Baz Moffat, “and I’d recommend using the NHS Squeezy App to keep you on track. At the start, find a quiet, private space where you can really focus on doing your exercises correctly. Also, change the position that you do them in from lying, sitting and standing – nobody wets themselves lying down so it’s key that we exercise the pelvic floor in standing as well. Even if it doesn’t seem like that big a deal, get help; ask your GP for a referral to one of the many wonderful women’s health physios out there or book in privately.”
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Your Health URINARY TRACT INFECTIONS WHAT’S THE ISSUE? “Urinary tract infections (UTIs) are the second most common infection worldwide,” explains Dr Gras Balaguer, Technical Director for Cysticlean® (www.cysticlean.co.uk). “Eighty per cent are due to a bacteria called Escherichia coli (Ec). UTIs are very common because Ec is present near to the urinary tract because of the proximity to the anus. This closeness to the urinary bladder (UB) is an ongoing risk. UTIs occur when Ec adheres to the bladder wall and proceeds to grow and cause infection. Many risk factors exist for UTIs, such as a sedentary lifestyle, obesity, lack of exercise, weak pelvic muscle tone and genetic factors amongst many others.”
WHAT’S THE SOLUTION? “UTIs are commonly treated with antibiotics,” says Dr Balaguer, “However, antibiotic resistance is a growing concern – a worsening problem in the last 10 years. Alternative treatments and prevention now need to be considered.” Cranberries have been known as a treatment and preventative tool since the 18th century due to the fact that they contain compounds called proanthocyanidins (PACs). Dr Balaguer explains: “The higher the PAC content, the higher the anti-adhesion activity of cranberries against Ec. To avoid UTIs it is very important to avoid, reduce and eliminate the risk, improve intimate hygiene, drink plenty of water every day and ensure urination at least every four hours.”
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Your Health VAGINAL DRYNESS WHAT’S THE ISSUE? Vaginal dryness is one of many common symptoms which occur during the perimenopause and menopause, when women’s oestrogen levels go into decline. The term GenitoUrinary Syndrome of Menopause (GUS) is used to describe the multiple changes that occur at this time, and includes vaginal dryness leading to painful sex, bleeding, itching, repeated urine infections and bladder weakness.
WHAT’S THE SOLUTION? The natural way to help these symptoms is to balance your diet through good foods and high-quality supplements as well as making lifestyle changes. Pauline Cox BSc MSc is a nutritionist and advocate for Wiley’s Finest (wileysfinest. co.uk). She says: “We need to maintain optimal hormonal balance leading up to perimenopause and menopause.
Omega-3 is an essential fatty acid needed for healthy hormone balance as well as healthy, supple, moisturised skin, a well-functioning immune system and optimum brain function. Omega-3 and omega-7 fish oils with added vitamins can be vital to not only reducing the symptoms of perimenopause and menopause, but the omega-7s are excellent for combating vaginal dryness.” Pauline also recommends avoiding harsh soaps and overwashing and advises the use of organic hygiene products such as organic tampons or sanitary towels. She adds: “Wear breathable underwear in natural cotton. Avoid dampness and dry yourself properly after a shower or bath.”
BLOATING WHAT’S THE ISSUE? Bloating may be a sign of poor gut health and unbalanced microbiota (gut flora). Gut health is so important because the microbiome has many functions, from facilitating the absorption of macro and micronutrients to regulating oestrogen levels in the body. Fortunately, there are steps you can take to help optimise gut health and manage the symptoms of bloating naturally.
WHAT’S THE SOLUTION? “When it comes to gut-balancing foods, fermented foods are one of the best new additions you can add into your diet,” says Dr Marion Gluck, founder of The Marion Gluck Clinic (www.mariongluckclinic.com). “Fermented foods are high in probiotic properties which help to promote good gut bacteria and aid digestion.” She recommends adding foods such as
kimchi, sauerkraut, pickles and kefir to your diet to help balance your gut health. Dr Gluck also recommends adding the spice turmeric to your food as it has been shown to reduce bloating and gas. She says: “Studies have shown that it can reduce inflammation, which is particularly useful for people suffering from conditions such as Irritable Bowel Disease (IBD). Eating gut-balancing foods as part of your day-to-day meals is not the only way to improve gut health. Reducing stress levels, cutting out sugary and processed foods and adding both a prebiotic and probiotic supplement into your diet can all make a great difference.”
HEAVY PERIODS WHAT’S THE ISSUE? “Women’s periods vary widely in length, pain, frequency and heaviness,” explains Dr Federica Amati, Chief Nutrition Scientist for Indi Supplements (indisupplements.com). “It’s an individual experience, due to hormone levels, physiology and life stage. Some women naturally produce thicker endometrial lining resulting heavier periods, while other factors such as nutrition status and stress levels can also have a major impact on our ovulation cycle and our periods. At the beginning of our reproductive phase, our periods can take a while to establish themselves, eventually stabilising in young women around the age of 16. This can vary as a result of underlying conditions, such as endometriosis or polycystic ovarian syndrome (PCOS), which are best managed if diagnosed early. Later in life, being under or overweight can
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impact the regularity and nature of our periods, and so can our own fertility status. As ovarian reserves drop and we enter perimenopause, our cycles become less frequent resulting in irregular periods, unusually heavy or light periods and eventually, no periods (known as amenorrhea) for a year, which is then known as menopause.”
WHAT’S THE SOLUTION? “One of the most researched interventions to improve symptoms of hormone fluctuations, whether throughout our cycle or as we enter perimenopause, is eating lots of polyphenols,” says Dr Federica Amati. “These are beneficial plant chemicals that help reduce inflammation and also bring an added dose of gut-health boosting fibre. These can be found in berries, dark coloured fruit and veg like aubergines and mushrooms. Good quality dark chocolate, made using whole cocoa solids, is also rich in fibre and flavonols, so it’s worth investing in some as a treat for those days of the month.”
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For personal health
Try this! OrganiCup is the award-winning menstrual cup made from 100 per cent soft, medical-grade silicone. Why should I try it? No leaks, no worries. No dryness, no infections. Reusable for years = no constant waste. The product is registered with the Vegan Society and AllergyCertified. Available in three sizes. OrganiCup is the easier, healthier and greener period solution. Make the change now! Available from? All good independent health shops and pharmacies. Visit www.organicup.com What’s this? Monthly Calm® is an all-natural ingredient
softgel capsule which has been specifically formulated to help PMS and period pains. Tell me more! It combines the power of 25mg broad spectrum CBD, famed for its anti-inflammatory and calming properties, together with chamomile, cramp bark, fennel and magnesium to relieve the discomfort and pain associated with your monthly cycle. The measured dosage gelcaps means there is no messing around with oils, liquid droppers and best of all, no nasty aftertaste. How much? £16.99 for 18 capsules and £29.99 for 36. Available from? Selected independent health food stores and online from www.createbetterdayscbd.co.uk
What’s this? Bio-Kult Pro-Cyan is a multi-
action formulation with cranberry extract, two specifically selected bacteria strains and vitamin A that together help maintain a healthy urinary tract. Bio-Kult Candéa is an advanced multi-action formulation containing seven strains of live bacteria with garlic and grapefruit extract targeting the intimate flora. How much? £15.71 for 45 and 60 capsules. Available from? All passionate retailers. Visit www.bio-kult.com
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What are these? Earthwise Menstrual Pads. Why should I try them? These washable menstrual pads are available in
easy-care fabrics and vibrant prints and are supplied without plastic packaging. Tell me more! The pads are available either as single items or in Buy 3 Give 1 charity packs. For each charity pack sold, a pad is donated to a girl in need in Kenya via the company’s link with the Nasio Trust. This helps girls to remain in full-time education well past puberty, significantly improving their life choices. Available from? Independent health food stores. Visit www.earthwisegirls.co.uk
July/August 2021 www.yourhealthyliving.co.uk
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Your Instore Advisor
Independent health store advice on
natural products for healthy teeth and gums Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of expertise. This month we talk to Hazel Lovie, owner of Nature’s Larder in Aberdeen
H
ealthy teeth and gums are vital for overall health and wellbeing, and here at Nature’s Larder we stock a wide range of natural dental products. It’s so important to consider the ingredients that go into our beauty and bodycare products, particularly those which are used internally. From natural toothpastes and mouthwashes to biodegradable toothbrushes we have plenty of choice to offer our customers.
Fluoride or fluoride-free?
The main brands we stock are Kingfisher, AloeDent and Georganics. Our most popular product is Kingfisher’s mint toothpaste and we stock both the fluoride and fluoridefree versions. We find that it’s a polarising issue among our customers – some want toothpastes with fluoride whereas others prefer them without – so we offer both options. The AloeDent toothpaste is another popular product and contains aloe vera which helps to soothe the gums naturally, as well
Refilled, repurposed or recycled
as tea tree oil which is a natural antiseptic. Fennel is another ingredient you will often find in natural toothpastes as an alternative to mint. Charcoal toothpastes have become quite popular in recent years as a natural way to brighten and whiten teeth.
The Georganics range of toothpastes are packaged in glass jars which can be refilled, repurposed or recycled, making them a great eco-friendly option. They also offer a range of mouthwash tablets, which you simply dissolve in water, gargle with and spit out. They are like a normal mouthwash but are made from natural ingredients and with sustainable glass packaging, so they are becoming quite popular. Georganics also have a range of oil-pulling mouthwashes, which contain organic coconut oil, and are available in a range of flavours from activated charcoal to spearmint and eucalyptus. Oil pulling is a great natural alternative to conventional mouthwash as the coconut oil can help to reduce harmful bacteria in the mouth whilst naturally whitening the teeth.
Ethical, sustainable and eco-friendly
Bamboo toothbrushes are a brilliant ecofriendly alternative to plastic toothbrushes. They are biodegradable and help to reduce your plastic consumption. The ones we stock also have biodegradable bristles and are available in soft, medium and child versions. We have found in recent years that more of our customers are looking for products that are ethical, sustainable and eco-friendly. Packaging is particularly important as people are increasingly looking to reduce their use of single-use plastic. They are also interested in the ethics of the brands they buy from, so all these things are important.
So, as you can see, we stock a wide range of options for customers who want to take a more natural approach to looking after their teeth and gums. We are here to offer help and advice when it comes to choosing products – just ask in store and we will be happy to help.
Nature’s Larder 60 Holburn Street, Aberdeen AB10 6BX Nature’s Larder was first established in 1977 and is the oldest health store in Aberdeen. Owner Hazel Lovie has managed the store for the past five years and recently opened a second sustainable lifestyle store called Rosemount Market in Rosemount Place, Aberdeen. Nature’s Larder stocks a well-sourced selection of wholefoods, free-from ingredients, vitamins and health supplements as well as natural beauty and bodycare products. It also offers a wide range of eco-friendly homewares plus a refill service for natural cleaning products. In 2018 it was shortlisted for the best independent retailer in the Aberdeen Business Awards. To contact the store call 01224 588120 or visit www.natureslarderaberdeen.co.uk @natureslarderaberdeen @natureslarder
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Have you tried? OregaDENT Oil. It is perfect for supporting healthy teeth and gums. What is it? This powerful germ-killing and antipain/toothache formula contains oil of wild oregano plus oils of clove and cinnamon. Tell me more! Add a drop or two to your toothbrush when cleaning teeth to help combat bacteria, bad breath and reduce plaque. Rub on gums to fight oral infections and to manage pain. Available from? Independent heath stores or direct to your door. Visit www.oliveleaf.co.uk
Great buys at your health store
For natural oral health
Try this! Woobamboo create eco-friendly alternatives to the billions of landfill-clogging plastic oral care products used every year. Tell me more! The multi-award-winning range currently includes bamboo toothbrushes for children, adults and pets, natural toothpastes, interdental brushes plus biodegradable floss. Big changes happen if we all make small steps, and these are a small step towards a cleaner planet! How much? From £4.49. Available from? Independent health stores and pharmacies. Visit www.mahinaturals.com
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When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift: the award-winning Poko Correcting Eye Cream, worth £23.95. As a Beauty Bible Silver Award Winner for Best Eye Treatment Cream 2021, Poko’s Correcting Eye Cream is a light cream formulated for delicate under-eye skin. Designed to reduce puffiness, brighten dark circles and keep the skin hydrated with avocado oil and CBD, it’s also the perfect base for under eye concealer. Subscribe today at www.yourhealthyliving.co.uk/subscribe
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47
Your Body
Vital vitamins and
marvellous minerals Emily Johnson looks at the vitamins, minerals and supplements that may help with arthritis
E
mily Johnson is the founder of Arthritis Foodie, a health and lifestyle blog dedicated to living well with arthritis. In her new book, Beating Arthritis Naturally, Emily looks at all the factors that can help to reduce inflammation and manage the symptoms of arthritis, from nutrition and exercise to sleep and emotional wellbeing. Here, she gives an overview of the vitamins and minerals that have the most relevance to arthritis, musculoskeletal disorders and autoimmunity.
Vitamin D
Vitamin D supports our immune system, has anti-inflammatory effects, strengthens our bones and is responsible for increasing the absorption of minerals. But across the world, around 1 billion people – of all ethnicities and ages – have been found to have low vitamin D levels. Vitamin D deficiency seems to be prevalent in Rheumatoid Arthritis (RA) and low vitamin D intake appears also to be associated with an increased risk for osteoarthritis (OA) progression. We can retrieve small amounts of vitamin D naturally from our food (oily fish, egg yolks) or from the sun – so grab your sunhat, because sitting in the sun not only feels good, it does you good too. Studies in Tenerife (what a lovely project for researchers!) suggested that wearing sunscreen does not hinder our vitamin D levels either, so there is no excuse. And the WHO recommends that casual sun exposure from 5 to 15 minutes, up to
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three times a week is sufficient (the darker your skin, the more sunlight you need, due to higher melanin levels that slow the production of vitamin D).
Vitamin C
When we think of vitamin C, we may picture citrus fruits, but numerous other fresh fruits and vegetables contain it, and native Australian superfood the Kakadu plum contains 100 times more vitamin C than oranges. Vitamin C has been shown to protect cartilage, prevent OA joint damage and lower levels of inflammation. It may protect against gout flare-ups too, and has properties similar to opioids, so could be used in the future for pain relief. Notably, people with the lowest intake of fruits and vegetables (less than 56mg of vitamin C – the equivalent of an orange or half a banana) have been associated with triple the risk of developing inflammatory arthritis too.
Selenium
Low selenium levels have been linked to an increased risk of RA and OA. How selenium may help RA or OA is not well understood, but it might be related to its antioxidant and antiinflammatory properties, supporting our immunity. Selenium levels in foods are greatly dependent on the selenium content of the soil in which plants are grown, but Brazil nuts have the highest of all. Facebook “f ” Logo
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Muscle pain?
Atrogel® Muscle Aches and Pains Arnica Gel
is a traditional herbal medicinal product used for the symptomatic relief of muscular aches, pains and stiffness, sprains, bruises and swelling after contusions, exclusively based upon long-standing use as a traditional remedy. Always read the leaflet.
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Available from health stores nationwide. For further information please visit www.avogel.co.uk or call our helpline on 0845 608 5858. Follow us on Twitter: @YHLMag
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Your Body Zinc
Zinc is the second-most common mineral found in our bodies after iron. Vital to regulating the immune system, it exhibits antioxidant and anti-inflammatory activity. RA and AID patients appear to have significantly lower zinc levels compared to other people. Therapeutically, zinc reduces the duration and severity of common-cold symptoms too. So, it’s worth getting some into your diet, for sure (it can be found in oysters, as well as other shellfish, meat, legumes such as chickpeas, nuts and seeds, and wholegrains such as oats).
Magnesium
Magnesium can be found in our bones, and every cell, every organ and the immune system require it in order to function properly. It can readily be found in food (in raw cacao, avocados, nuts, seeds, legumes and leafy greens), as a supplement or a topical cream, but processed foods have a much lower content than unrefined products. Magnesium supplements have been linked to a number of benefits, including fighting inflammation, improving sleep and reducing stress. Anecdotally, magnesium is said to provide pain relief from arthritic conditions. A topical methotrexate gel enriched with magnesium oil has even been shown to improve arthritic joint mobility, repair and decrease inflammation.
Good fats
Fats (or fatty acids) store energy, insulate us and safeguard our vital organs. And, they start chemical reactions contributing to growth, immune function, reproduction and more. If this was not enough to keep fats busy, they also assist the body in stashing away certain nutrients, such as ‘fat-soluble’ vitamins A, D, E and K. Central to how all humans regulate their energy is the making, breaking, storing and deploying of fats, and an imbalance in this can result in disease. Fats are usually saturated or unsaturated – or a combination of both. A small amount of fat is an essential part of a healthy, balanced diet, but for long-term health, some fats are better than others. Highquality ‘good’ fats are monounsaturated and polyunsaturated. Inflammatory ones include industrial-made trans fats, while saturated fats fall somewhere in the middle.
Unsaturated fats
Good fats (monounsaturated or polyunsaturated) are derived in the main from vegetables, nuts, seeds and fatty fish. These fats are liquid at room temperature, rather than solid like saturated fats. Replacing saturated fats with unsaturated fats has substantial health benefits.
Monounsaturated fats
The Mediterranean diet is rich in antioxidants, with very low levels of saturated fats and high levels of mono- and polyunsaturated fats. High-monounsaturated diets can reduce inflammation, significantly lower inflammatory markers and suppress disease activity in RA patients. A high intake of saturated fat may be associated with increased progression of OA too, while high intake of mono- and polyunsaturated fats may be linked to reduced progression. The Mediterranean diet is regarded as the healthiest way to eat today, whether you have arthritis or not.
Polyunsaturated fats
The two main types of polyunsaturated fatty acids are omega-3 and 6. Western diets are deficient in omega-3 and have excessive amounts of omega-6. It would be oversimplifying to consider omega-3 ‘good’ and omega-6 ‘bad’, as the body requires both. But a higher concentration of omega-6 in our systems could be pro-inflammatory, whereas higher levels of omega-3 may be anti-inflammatory. Some researchers propose that the omega-6/omega-3 ratio may have considerable implications for the development of many chronic diseases, including inflammatory ones and autoimmune diseases, but the optimal ratio has not been well assessed or established. For now, the advice would be to focus on omega-3s, especially as preliminary studies have shown promising effects for inflammatory and arthritic conditions like RA and OA. The three most important types are ALA, DHA and EPA: • ALA The most common omega-3 fatty acid and the most essential, this is mainly found in plant foods and certain nuts. Chia seeds are a superb source, with around 65 per cent of the oil they contain being attributed to ALA. • DHA and EPA These are produced via ALA or consumed directly from foods and/or dietary supplements (think omega-3 fish-oil capsules). Fish oil or fatty fish are substantial sources. Extracted from Beat Arthritis Naturally by Emily Johnson (£14.99, Yellow Kite). Emily was diagnosed with seronegative arthritis at the age of 20 and launched the Arthritis Foodie community (@ArthritisFoodie) in September 2018 as a place to share her experience, recipes, up-to-date advice and above all to talk positively about living with arthritis. The tools she shares in Beat Arthritis Naturally have enabled Emily to manage her condition, reduce her medication and live her life to the fullest.
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For joint health Backache? Stiffness? For many people chronic pain is a stiff reality, exacerbated by lockdown. Tell me more! A.Vogel Atrosan® Devil’s Claw tablets is a traditional herbal medicinal product used for the relief of backache, muscular pain, and general aches and pains in the muscles and joints, exclusively based upon long-standing use as a traditional remedy. Atrosan is made from extracts of organic Devil’s claw roots and can be used alongside other medicines. How much? £11.50 for 30 tabs. Available from? Independent health food stores. Visit www.avogel.co.uk Keep moving! Joint cartilage
and bone health is important for maintaining an active lifestyle. Tell me more! New Nordic Free To Move™ tablets contain passion fruit, black pepper, turmeric and pine bark. The product contains copper and manganese, which contribute to the normal formation of connective tissue. It also contains vitamin D and magnesium, which help maintain normal muscle function and normal bones. Available from? Your local independent health food store. Visit www.newnordic.co.uk
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51
Your Food
Time to
grill
BABY POTATO, COURGETTE AND RED ONION SKEWERS WITH HERBED YOGHURT DIP MAKES: 6 INGREDIENTS • 500 g (1 lb 2 oz) baby pearl potatoes • 1 large courgette (zucchini) • 1 red onion, cut into quarters FOR THE GREEN BASTING OIL: • 60 ml (2 fl oz/¼ cup) olive oil • 30 g (1 oz) flat-leaf parsley leaves, chopped • 1 garlic clove • Pinch of salt
Enjoy a plant-based barbecue with these recipes from Bettina Campolucci-Bordi
FOR THE YOGHURT DIP: • 200 g (7 oz/scant 1 cup) plant yoghurt • 1 tablespoon plant mayonnaise • 1 tablespoon chopped mint leaves • 1 tablespoon chopped flat-leaf parsley leaves • ½ small shallot, finely chopped • Zest and juice of 1 lime • Pinch of salt and pepper
Bettina says:
n of new “I love the combinatio cchini) and (zu s tte rge cou potatoes, barbecue s Thi . onion in this recipe together t pu to y eas y ver dish is It’s also on. asi to celebrate any occ simply can you e aus bec al practic bring and e hom pre-prepare it at !” ing her gat a to ng alo it
METHOD 1. Prepare and heat up the barbecue. 2. To make the green basting oil, blitz all the ingredients in a food processor or blender until well mixed. 3. Chop the courgette into slices that are the same width as the baby potatoes. 4. Push the vegetables onto skewers, alternating the courgette slices with the wedges of red onion and potatoes. 5. Using a basting brush, baste the skewers with the green oil, covering each side, then cook on the barbecue for 10–15 minutes, or until the potatoes are cooked through. 6. Keep basting the skewers with the remainder of the green oil while they are still on the barbecue, turning occasionally. 7. While the skewers are cooking, mix all the ingredients for the yoghurt dip together in a bowl and set aside. 8. Once the skewers are ready, serve with the herbed yoghurt dip on the side.
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From aromatic Tagine and spicy Cajun blends, to hot Piri Piri and Smokey Chipotle, Tree of Life’s range of seasoning pots delivers big on flavour. In reusable glass storage jars, with a handy FSC-certified wooden spoon, they make a great addition to any BBQ. www.treeoflifefoods.co.uk
@treeoflifefoods
Available from your local health food store. Call Tree of Life on 01782 567100 for your nearest stockist. Follow us on Twitter: @YHLMag
Making health easy July/August 2021 www.yourhealthyliving.co.uk
53
Your Food Bettina says:
charred “This is an all-in-one incorporate to y wa t bes The ad. sal s as as many hero vegetable them possible is to barbecue and pair them with a killer dressing”
CHARGRILLED SUMMER VEGETABLES WITH CAESAR DRESSING MAKES: 6 INGREDIENTS • 2 carrots, cut horizontally into 5 mm (¼ in) strips • 2 courgettes (zucchini), cut horizontally into 5 mm (¼ in) strips • 1 aubergine (eggplant), cut horizontally into 5 mm (¼ in) strips • 3 shallots, peeled and cut horizontally • 300–400 g (10–14 oz) tenderstem broccoli • 2 corn on the cob • 2 tablespoons olive oil • 1 teaspoon maple syrup • ½ teaspoon chilli powder • 1 teaspoon salt • Pinch of pepper FOR THE CAESAR DRESSING: • 100 g (3½ oz) cashew nuts • 250 ml (8½ fl oz/1 cup) water • 1 garlic clove, grated • 1 sheet or a few sprigs of dulse (about 10 g/½ oz), chopped • Zest of 1 lemon, plus a squeeze of the juice • 1 tablespoon capers, chopped • Salt and pepper, to taste FOR CHARRED CROUTONS: • 1 garlic clove, cut in half, for rubbing • 2–3 slices of bread • Olive oil, to drizzle
CEL EBR ATE PLANT BASED RECIPES FOR EVERY OCCASION Bettina Campolucci-Bordi
Recipes extracted from Celebrate: Plant Based Recipes for Every Occasion by Bettina Campolucci-Bordi (Hardie Grant, £20) Photography: Louise Hagger
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www.yourhealthyliving.co.uk July/August 2021
METHOD 1. Start preparing the Caesar dressing first by soaking the cashew nuts in a bowl of water for 2 hours (you could do this the night before to get ahead). 2. Place all the prepared vegetables in a large bowl. Mix through the olive oil, maple syrup, chilli powder, and salt and pepper. Make sure all the vegetables are properly coated, then set aside for a few minutes. 3. Mix all the dressing ingredients (except the capers) in a food processor or blender until super smooth. You should have a super-creamy dressing. 4. Add the chopped capers to the dressing and mix in well, seasoning with more salt and pepper if needed. 5. Prepare and heat up the barbecue and get all the vegetables on there. Start with the carrots, as they will take slightly longer to cook than the other vegetables. Add the remainder of the vegetables as soon as there is some char on the carrots and then grill until everything is nicely cooked. 6. To make the croutons, rub the slices of bread with the garlic clove and drizzle with some olive oil, so they will be nice and crisp and give the salad that perfect ‘crunch’ factor. 7. Chop the bread into bite-size pieces. 8. Arrange the vegetables beautifully on a serving platter, drizzle generously with the Caesar dressing and sprinkle over the croutons.
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Perfect For
Pudding
Cacao Chia Pudding Combining our favourite superfoods this cacao-powered Chia Pudding makes a delicious, nutritious dessert. Cacao Powder is packed with vitamins and minerals, and the Chia Seeds are rich in Omega-3 fatty acids and fibre, creating a gloriously thick and creamy pudding. Spoons up! Ingredients • 60g Tree of Life Organic Chia Seeds • 400ml Tree of Life Enriched Oat Milk • 3 tbsp Tree of Life Organic Cacao Powder
• 2 tbsp Tree of Life Organic Dark Agave Syrup • ½ tsp vanilla extract • Pinch Tree of Life Fine Sea Salt
Method Put all the ingredients in a large bowl and whisk to combine. Cover and leave to thicken in the fridge for at least 4 hours or overnight. Spoon the pudding into four glasses then top with flaked almonds, berries and sprinkle with Chia Seeds. For more great recipe ideas follow us @treeoflifefoods
Available from your local health food store. www.treeoflifefoods.co.uk Follow us on Twitter: @YHLMag
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July/August 2021 www.yourhealthyliving.co.uk
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