Your Healthy Living March 2023

YOUR HEALTH

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

10 Celebrity Health: Actress Liz Fletcher speaks to Liz Parry about her family’s move to the countryside and how it’s benefited their health and wellbeing

14 Your Health: 8 of the best supplements for women’s health

18 Your Body: Mita Mistry explores the healing power of a good night’s sleep and offers some tips for getting some better shut-eye

26 Your Look: Highlighting the best plants and herbs than can benefit hair growth

YOUR LIVING

23 Your Winners: The results of the Your Healthy Living Environmental Champions 2023

30 Your Living: We meet a Yorkshire health store owner and herbalist to learn about her heart-warming new venture

YOURS FOR FREE

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

YOUR FOOD

28 Your Food: Heart-healthy recipes courtesy of Heart UK: the cholesterol charity

YOUR EXPERTS

12 Your In Store Advisor: Independent health store advice on Mother’s Day gifts from Shop Zero in Nottingham

22 Health Q&A: Our experts answer your questions on menopause, dementia and bloating

Hello...

Did you know that March is National Sleep Awareness month? Sleep really is so crucial to good health and wellbeing that it deserves to be celebrated for a whole month! If you’re struggling with sleep issues, turn to our feature on page 18 as we have lots of useful tips and advice, as well as natural product recommendations to help you get some shut-eye.

Our celebrity interview this issue is with actress Liz Fletcher who starred in Kelvin’s Big Farming Adventure alongside her husband Kelvin Fletcher and their four small children. I hope you’ll enjoy reading about Liz’s huge lifestyle change where she and her family took on a 120-acre farm with no previous experience! It’s an inspiring story and Liz explains how country living has benefited her family’s health no end.

We have another uplifting tale on page 30 about health store owner and herbalist Claire Dexter, who was inspired to create a healing tincture to help an anxious and bereaved puppy. It can’t fail to warm your heart!

Look out for our next issue where we will have a special focus on the London marathon. I will be taking part in the event myself, and if you are too then please get in touch to let us know. We will have plenty of expert tips and advice, plus an exciting social media competition. Wishing you good health,

Images of the Fletcher family © Joseph Sinclair

Taking vitamin D could help prevent dementia, study finds

Vitamin D supplements may help in the fight against dementia, a new study has revealed.

The research was carried out by teams from the University of Calgary’s Hotchkiss Brain Institute in Canada and the University of Exeter in the UK. The study involved 12,388 participants of the US National Alzheimer’s Coordinating Center, who had a mean age of 71 and were dementiafree when they signed up. Of the group, 37 per cent (4,637) took vitamin D supplements.

In the study, published in Alzheimer’s & Dementia: Diagnosis, Assessment & Disease

Monitoring, the team found that taking vitamin D was associated with living dementia-free for longer, and they also found 40 per cent fewer dementia diagnoses in the group who took supplements. Across the entire sample, 2,696 participants progressed to dementia over ten years; amongst them, 2,017 (75 per cent had no exposure to vitamin D throughout all visits prior to dementia diagnosis, and 679 (25 per cent) had baseline exposure.

While vitamin D was effective in all groups, the team found that effects were significantly greater in females, compared to males. Similarly, effects

NEWS Health

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

Report highlights importance of sustainability

Sustainability and ethics are more important than ever to today’s beauty and wellbeing shoppers, according to a new report from the Soil Association.

The Soil Association Certification’s Organic Beauty & Wellbeing Market Report 2023 revealed that sustainability information is three times more important to shoppers than product reviews or social proof. Furthermore, consumers are becoming savvier about “greenwashing”, with 79 per cent stating they have doubts about the trustworthiness of claims that brands make relating to sustainability or social impact.

Soil Association Commercial and Marketing Director Alex Cullen said:

“Consumer appetite for sustainable and clean beauty solutions shows no sign

of slowing down with the market nearly doubling in the last five years. The rapid market growth is an indication of the level of innovation in the sector, as the beauty industry continues to clean up its act, across harmful chemicals, microplastics and single use packaging. Organic beauty and wellbeing offers a certified and trusted solution for consumers to navigate this space, and will only further its position as a source of trends.”

were greater in people with normal cognition, compared to those who reported signs of mild cognitive impairment – changes to cognition which have been linked to a higher risk of dementia.

Previous research has found that low levels of vitamin D are linked to higher dementia risk.

Vitamin D is involved in the clearance of amyloid in the brain, the accumulation of which is one of the hallmarks of Alzheimer’s disease. Studies have also found that vitamin D may provide help to protect the brain against build-up of tau, another protein involved in the development of dementia.

25%

of Brits have ditched the gym in favour of exercising outdoors.

Source: GO Outdoors and mental health charity Mind.

YHL editor takes on the marathon

Next month, thousands of runners will take part in the iconic London marathon, and among them will be Your Healthy Living editor Liz Parry! Liz will be taking part in the 26.2-mile event on 23 April to raise funds for the Alzheimer’s Society. Our April issue will celebrate all things marathon related, with tips and advice for fellow runners, plus an exclusive interview with Commonwealth gold medal winning athlete Eilish McColgan. We will also be launching an exciting social media competition to win a bundle of marathon-themed goodies, so look out for that on our Instagram, Facebook and Twitter channels. Follow Liz’s progress on Instagram: @londonmarathonliz

RELAXING AND SOOTHING

A blissful bath time bundle!

The Bath Gift Set from GAIA Skincare includes everything you need for a relaxing soak. Add a generous scoop of Balancing Bath Salts or Calming Bath oil to running water and relax with the gentle aromas of the Calming Candle. Complete the experience by massaging in the Body Butter, with soothing shea butter. One lucky reader will win a bath set worth £76.

DRAW CODE: YHL-BATH-0323

ECO-FRIENDLY

Natural help for insect bites

Biteaway is an effective medical device which instantly stops the pain, itching and swelling of insect bites with a short pulse of heat. The online reviews hail it as a must-have product! The product is eco-friendly as it can be used again and again with 300 bites treated with a replaceable battery. It is suitable for use during pregnancy and safe for children over three years under adult supervision. Two lucky readers will each win a Biteaway worth £34.95.

DRAW CODE: YHL-BITE-0323

FAST ACTING

High-strength immune defence

This Neutrient bundle contains three potent, high-strength and fast-acting products formulated by practitioners with over 25 years of experience. The Zinc + C lozenges provide immune support at the site of infection, the D3 + K2 vegan oral spray contains the most bioactive forms of these nutrients and the Magnesium contains four chelates and oxide for superior absorption. One lucky reader will win this prize worth £53.95.

DRAW CODE: YHL-IMMUNE-0323

WIN!

FREE PRIZE DRAWS

AWARD-WINNING Sleep well tonight!

PrizMAG Pure Magnesium Bisglycinate is an award-winning, 100 per cent pure supplement formulated to promote the best night’s sleep so that you can be the best version of yourself. Magnesium and glycine are both scientifically proven to promote healthy sleep patterns, making PrizMAG a powerhouse combination for the sleep you deserve. We have three pots of PrizMAG to give away worth £24.50 each.

DRAW CODE: YHL-MAG-0323

EVIDENCE-BASED A special combo

This giveaway from Pharma Nord includes Bio-Quinone Q10, a patented formulation with documented effect, and vitamin B2, contributing to normal energy-yielding metabolism. It also includes Bio-Magnesium, a special formulation that provides a high amount of elemental magnesium contributing to normal cognitive, psychological and muscle functioning. Two lucky readers will win these high-quality, evidence-based products worth £47.54.

DRAW CODE: YHL-PHARMA-0323

YHL takes a look at some new and newsworthy natural health and wellbeing products. We will also be trying and testing these products on our social media channels, so look out for them on Facebook and Instagram this month!

GOOD STUFF FOR THE GUT

Devised by scientists, the Y Collection contributes to better-looking skin, improved immune function, increased energy levels and better sleep patterns. The supplements are postbiotics and contain the metabolites (the good stuff!) that the probiotic Bifidobacterium release. The range includes Y SKIN for healthy skin (£49.99 for a 30-day supply) and Y Gut sensitive, for issues such as bloating or IBS (£24.99 for a 30-day supply and £12.99 for a 12-day supply).

A HARMONISING HERBAL BLEND

Harmony, from Adaptogenic Apothecary, is a new supplement designed to support the changing needs of the female body during the four phases of the menstrual cycle. It consists of four adaptogenic herbal blends in powdered form, which include medicinal foods, tonics and the patented ingredient Affron®, which is clinically proven to help maintain a good mood, a state of relaxation and mental and physical wellbeing. Harmony is priced at £105 for a one-month supply (28 sachets).

Loneliness linked to unhealthy diets and lack of exercise

A new study has found links between feelings of loneliness and unhealthy diets coupled with a lack of exercise in college students.

The study was carried out by a team from the Nutrition and Food Studies Department of George Mason University in Virginia, USA. Their findings showed that sedentary behaviour (19.2 per cent) and low levels of activity (53.8 per cent) were more frequent in students reporting high loneliness than those reporting low loneliness. Furthermore, the students who reported more

loneliness had higher fat diets than those who were less lonely.

Lead researcher Li Jiang said: “Our study supports a potential need for further research in understanding unhealthful dietary behaviour and physical activity which may be related to loneliness, an emotion that impacts many college students. Interventions to reduce loneliness may have a positive effect on health promotion in this population.”

FOOD WITH FLAVOUR THAT’S GOOD FOR YOU!

The Umazing Miso & Shiitake Superboost

Umami Powder (priced at £14.99 for 60g) will add delicious bursts of flavour from natural ingredients, to help transform your cooking. Experience the fifth taste of umami with this innovative blend of miso, shiitake mushrooms, cherry tomatoes, Irish seaweed (kombu), onion and garlic. Gut-friendly, plantbased and organic, this Great Taste Award-winning product contains live cultures and comes in 100 per cent sustainable, refillable jars.

YOUR SECRET

WEAPON FOR BETTER SLEEP

Struggling to switch off? Levagen+ BED from Nature’s Truth (£24.99) is a new supplement that has been clinically proven to help promote better sleep, leaving you feeling refreshed the next day. The secret is an ingredient known as PEA (Palmitoylethanolamide), which has the same calming effect as CBD. The supplements also contain vitamin B6, magnesium and L-tryptophan for all-round sleep support.

IN THE PRESS IN THE PRESS

The findings were published in the Journal of American College Health.

BOOK SHELF

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

Everything you hoped you’d never need to know about bowel cancer

by Dr Anisha Patel (£16.99, Sheldon Press)

Published to coincide with Bowel Cancer Awareness Month, this is a life-saving book for a life-changing diagnosis. Written from her own experience of being diagnosed with stage 3 bowel cancer, author Dr Anisha Patel guides readers through every stage of their treatment. It covers an often-neglected area of the post-diagnosis wait for treatment, as well as explaining how to get through difficult emotional moments such as telling friends, family members and children.

Bored of Lunch: The Healthy Air Fryer Book

by Nathan Anthony (£18.99, Ebury Press)

This new book is packed with quick, healthy, and completely delicious recipes that revolutionise the way you cook, whether you’re an air fryer fanatic or new to these time- and money-saving appliances. Chapters include Starters and Snacks, Speedy Lunches, Fakeaways, Weekday Dinners and Sweet Treats, making this food for every day and every occasion.

Fix Your Fatigue

by Karina Antram (£16.99, Penguin Michael Joseph)

The author of this new title, Karina Antram, is a registered nutritionist with a passion for health and wellbeing. Her own health struggles with IBS, Chronic Fatigue Syndrome and Lyme Disease led her to seek out naturopathic practices. She is now recovered, having made numerous changes to her diet and lifestyle. This practical five-step guide to tackling tiredness combines coachingbased methodologies, useful reflections, tips and lifestyle changes.

Eat the Rainbow: Vegan recipes made with love

by Harriet Porterfield (£20, Leaping Hare Press)

Vegan specialist Harriet Porterfield, creator of Bo’s Kitchen, presents a visually stunning cookbook featuring 70 plant-based recipes to boost immunity, improve mood and nourish mind and body. From Black Forest smoothie bowls and golden chickpea pancakes to sunshine pizza and rainbow buddha bowls, these all-natural recipes are presented alongside advice on topics from mindful eating to the scientific benefits of specific ingredients.

Floradix Liquid Iron Formula is a pleasant tasting, highly absorbable food supplement that provides iron and vitamins B1, B2, B6, B12 and C. Iron, vitamins B2, B6, B12 and C can contribute to the reduction of tiredness and fatigue. The product is free

Research highlights women’s safety concerns

Research from a new women’s fitness campaign has highlighted the safety fears that prevent women from enjoying exercise. More than one in five (22 per cent) say they’re concerned about sexual harassment when doing sport and physical activity, a statistic that almost doubles (41 per cent) when outdoors in the dark. Three in 10 have experienced harassment first-hand while exercising, mostly on streets and in parks. Two-thirds (66 per cent) worry about other personal safety issues, such as being mugged. The findings were revealed by This Girl Can, Sport

England’s award-winning campaign to help women get active.

The research also found that there is a wide range of practical and emotional barriers preventing women from getting active. These include lack of energy, motivation and time; fear of judgement and the rising cost of living. Following consultations and research, the campaign group has identified four action areas to be tackled. Activities for women must be Social (help women feel part of a community), Suitable (meet women’s needs), Self-Affirming (help women feel confident) and Safe (women

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

must feel physically and emotionally safe when taking part).

“This Girl Can With You” will support organisations across the sport and physical activity sector to develop solutions in response to the four action areas. An associated website offers tools, tips and ideas for organisations to get started. Launched in 2015, to tackle the gender activity gap, This Girl Can empowers women and girls of all shapes, sizes and sporting abilities by showing them that there is no “right” way to get active. To find out more, visit www.thisgirlcanwithyou.com

Great buys at your health store

Tell me more! This award-winning 3-in-1 collagen supplement offers an unrivalled level of collagen, glucosamine and chondroitin. These key ingredients combine to keep connective tissue flexible and enable bones and cartilage to bear weight. From the age of 25, collagen levels reduce around 1.5 per cent every year. Joints stiffen and, by 45, collagen can reduce by 30 per cent. Collagen Plus provides a natural route to better joint health. Available from? All good independent health food stores. Visit www.arthrovite.com or call a collagen expert on 0800 0181 282.

something new Every day we’re learning

Raising four children under the age of six whilst juggling work is a challenge for any parent. But actors Kelvin and Liz Fletcher decided to add another challenge into the mix by opting to run a 120-acre farm at the same time. BBC One viewers caught a glimpse into the family’s life during the TV show Kelvin’s Big Farming Adventure, which followed them as they got to grips with their new lifestyle in the Peak District. Kelvin is best known for playing the character of Andy Sugden in Emmerdale for 20 years, and also for winning the 2019 series of Strictly Come Dancing. Liz has appeared in shows such as Cold Feet and the film True Calling. The couple have a daughter, Marnie, son Milo and twin boys Maximus and Mateusz

Q You had no previous experience of running a farm before your move to the countryside. Was it a steep learning curve?

Liz: Yes, definitely. Obviously it’s a massive responsibility. It’s not just a case of moving house; we knew that we would be in charge of land and in charge of animals. This would be in addition to looking after the kids and doing our day-to-day jobs. Sometimes you can only learn things on the job, and every day we’re learning something new. We started off with 10 sheep and now we’re up to about 120. Our main goal is to become completely selfsufficient and to be off-grid.

Q Did you have anyone to give you help and guidance?

Liz: At first it was just us on our own, but we have an amazing neighbour, Gilly, who lives on the next farm to us. We used to ask her so many questions, and we probably drove her mad! But she would answer all our questions and she’s like a family member now.

Q What have you enjoyed most about the experience?

Liz: The thing I love most of all is seeing how much joy the kids get out of living on the farm. They love learning about animals and how we’re responsible for this land. They were two and four when we moved here, and now they can herd sheep and feed pigs. They know about the safety side of things and how to alert people if you see any animals that are trapped or in danger. Their days are so varied too. One minute my daughter will be in a ballerina dress dancing around the kitchen and the next thing she’s got her wellies on and she’s herding sheep to the next field. I just think wow! What a life. She’s so lucky to have this.

Q What have been the biggest challenges you’ve faced?

Liz: I think just trying to fit it all in. I’m trying to carve out my own career, as well as raise four children and be involved in looking after the farm. Sometimes that means you have to spread yourself thinly. When you think you’ve got the master plan for what you’re going to do that day, the unknown always happens, like an animal might escape. You have to be ready for the unexpected and be able to react to things quickly, in the moment.

Q How are you finding juggling all this with raising the twins as well?

Liz: They’re eight months now and that time has flown by. We just have to slot them in. Often we get them in the baby carriers and we’re out farming with them. Or we’ll be pushing them in the pram while we’ve got a bucket of food that we’re taking to the sheep. We just make it work between me and Kelvin. If he’s out working then I’ll take on the lion’s share of the babies. But if I’m doing something, then he has to take over.

We have to really work as a team and be organised because as soon as we don’t have any organisation then chaos occurs!

Q Would you say that you all have a healthier lifestyle since moving to the countryside?

Liz: We’ve always had a healthy lifestyle. But I think the main thing is that we eat seasonal vegetables and fruit now. And we eat out less. We cook more so everything’s a bit fresher. We eat a lot of meat and vegetables like chicken, lamb and steak with potatoes and carrots. We eat a lot of colourful food. I’m weaning the twins at the minute and they’re eating things like beetroot mixed in with apple, so they’re covered in purple food by the time they’ve finished!

Q Are you a lot more physically active now than you used to be?

Liz: We’ve got 120 acres, and you constantly have to do the rounds. You’re walking around checking the fields, checking the sheep and the animals, and making sure that none of the fences have broken for them to get out. So we’re always circling the premises, often with four kids in tow. We definitely don’t need to go to the gym any more!

Q What advice would you give to anyone who would like to pursue a similar life change?

Liz: I think that research is the first thing and preparing yourself for the fact that nothing happens overnight. There might be risks involved, and it might not go right the first time, but if you’ve done the research, you’ll know how to make it work. If you want to do it and are prepared, then go for it!

You can follow the Fletchers’ journey on Instagram @fletchersonthefarm or buy their book Fletchers On the Farm: Mud, Mayhem and Marriage from all major booksellers and online.

Actress Liz Fletcher speaks to Liz Parry about her family’s move to the countryside and how it’s benefited their health and

wellbeing

Images of the Fletcher family © Joseph Sinclair

“The thing I love most of all is seeing how much joy the kids get out of living on the farm”

Independent health store advice on Mother’s Day gifts

Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of expertise. This month we talk to Sarah Maloy,

founder and owner of Shop Zero in Nottingham

Zero waste gift sets

the

Mother’s Day takes place on 19 March this year and people will be looking for gifts to treat their mum and make them feel special. Independent health stores and zero waste stores can offer something a bit different to customers who are looking for unique or bespoke items. Here at Shop Zero, we only stock products from ethical suppliers with minimal packaging that reduces the impact on the environment. Our aim is to be able to offer luxury items that aren’t going to be harmful for people or our planet. So, if you are looking for a unique gift that’s also natural and environmentally friendly, we can certainly help!

Shop Zero

Everyone loves to be pampered, and our Zero Waste Glowing Skin Gift Set does just that. It contains a face wash, moisturiser, lip balm, facial sponge and bamboo flannel. Everything is natural and organic, and the packaging is recyclable. Our Zero Waste Pamper Gift Set is full of locally made, natural and sustainable goodies including a tealight candle, a bath bomb, vegan chocolate, a lavender eye pillow and a brightening face mask.

We also stock a gift set of loose leaf teas, which is perfect for mums who love a cuppa, and we have a gift box of raw cacao, vegan chocolate, for an additional indulgent treat. If your mum is particularly creative, she might like one of our DIY kits where the recipient receives all the ingredients they need to make their own natural and organic body butter, face cream or lip balm. This gives people an experience as well as something that will be great for their

Shop Zero is based at 42 Friar Lane, Nottingham, NG1 6DQ. Owner and founder Sarah Maloy made the decision to go plastic-free and to shop more consciously in 2016. This led her to set up a monthly pop-up store before establishing Shop Zero in 2019. Customers can buy whole foods and store cupboard essentials in bulk and in the quantities of their choice by filling their own containers in store. Other items such as packaged food and drink, bodycare, household cleaning products, eco-essentials and gifts are available with minimal packaging and from ethical suppliers. Sarah is committed to stocking good quality, sustainable products that create minimal impact on the environment and works with local producers as much as possible. To find out more, visit www.shopzero.co.uk and follow the store on social media: @shopzeronottm  @shopzeronottm @shopzeronottm

You`ll

Great buys at your health store

For Mother’s Day

skin. Often we get caught up in consuming and buying more stuff, but the act of making something can be a really lovely gift.

Sustainable gift ideas

Other sustainable gift ideas include soy wax or beeswax candles, reclaimed wood tea light holders and bowls and cutlery made from coconut wood. We also have a range of products made from bamboo, such as hairbrushes, combs, socks, cups and vases. Gift wrapping can generate a lot of unnecessary waste, but we can offer a selection of sustainable and plastic-free eco gift wrap options as well as greetings cards for that perfect finishing touch to your gift. By shopping at independent stores and choosing zero waste products for your Mother’s Day gifts, it’s possible to find the perfect present that won’t cost the earth –in more ways than one!

Looking for a Mother’s Day gift? Check out this Crystal Range Trio from GAIA Skincare.

Tell me more! This trio of crystal-infused skincare products promotes the feeling of self-love. The set includes a gentle facial exfoliator along with the award-winning Crystal Purifying Mask; tickled pink with hibiscus and pomegranate extracts to naturally encourage cell regeneration. These are accompanied by GAIA’s Crystal Nourishing Cream which will heal, calm, and soothe the skin.

How much? £90 for three 50g jars. (Worth £128.)

Available from? Independent health food stores and www.gaiaskincare.com

SUPPORT YOUR BODY WITH SILICA

Silica is one of the most abundant minerals on Earth. It is known as a go-to supplement for keeping hair, skin and nails strong and flexible. Recent research has shown that it can help to control inflammation in the body and may help protect the heart. There are numerous products containing silica that can help different parts of the body.

Fabulous hair and nails

Silicea Hair, Skin and Nails

Capsules are the world’s most popular silica supplement. Made in Germany for over 75 years, they have been shown in studies to improve hair growth and strength and reduce nail splitting and ridges. Central heating can dry out skin, and silica draws moisture into skin cells, which helps reduce the appearance of fine lines and wrinkles.

IBS support

Silicea Gastro-Intestinal Gel is suitable for the treatment of acute and chronic gastrointestinal complaints, including IBS. Once in the digestive system, the gel binds with pathogens and gases and adsorbs them due to its molecular structure. These unwanted pathogens are then safely passed through the body, easing symptoms naturally. The gel is free from preservatives, which can aggravate digestive issues.

Radiant skin

Silicea Kollagen plus is a collagen supplement that is not packed with sweeteners and flavourings. Instead it contains apple and mango pulp and contains 150mg of hyaluronic acid and silica gel, which all combine to improve the skin’s elasticity and moisture levels, giving you a radiant complexion.

Bye bye cold sore

Cold sores can be painful and unsightly. Silicea Cold Sore Lip Gel is more effective than traditional chemical treatments in helping to dry out and soothe cold sores. Safe for children and pregnant women, the gel coats the cold sore to prevent any spreading and dry the cold sore up quickly.

of the best supplements for women’s health

YHL talks to the experts to find out the best vitamins, minerals and supplements to support women’s health

Magnesium

“Magnesium is one of the most essential minerals to support women and balance hormones,” says Marika Walker, a Registered Nutritional Therapist specialising in fertility and women’s health (fertilitynutritioncentre.org). “Magnesium helps with energy levels, anxiety and depression and muscle cramps. It supports sleep and is important for bone health. If your diet is high in sugar, and you are very stressed, your body needs more magnesium. You get magnesium from dark leafy greens, seeds like flax, pumpkin, and chia, legumes like lentils, chickpeas and black beans, plus avocados and dark chocolate. The best supplemental form is magnesium glycinate. Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and the least likely to induce diarrhoea. A good amount to take is 375mg per day, but higher amounts up to about 600mg in divided dosages throughout the day are also safe.”

Vitamin B6

“Vitamin B6 plays a role in keeping your body’s hormones regulated,” says Marika Walker. “It has been used to treat symptoms of premenstrual syndrome, or PMS, including anxiety, depression and irritability. Researchers suspect that B6 helps with emotional symptoms related to PMS due to its role in creating neurotransmitters that regulate mood. It’s also important for your energy levels and functioning of your nervous system. B6 also supports progesterone levels and is, therefore, one of the vitamins which women who are trying to conceive should take. You get B6 from a variety of foods such as fish, chicken, tofu, pork, beef, sweet potatoes, bananas, potatoes, avocados, and pistachios. The best supplemental form is Pyridoxal-5’-phosphate –in short P5P – so look out for that in good quality supplements. Generally speaking, B vitamins should be taken together so go for a good quality B complex.”

Zinc

“Zinc is often one of the unnoticed and unsung critical players in female health,” says Elizabeth Sergeant, a women’s health and performance coach and functional health practitioner (www.wellnourishedclub.com).

“Involved in over 300 enzyme actions in the body, zinc plays a key role in our monthly menstrual cycle, fertility and detoxification processes. It is the most common mineral in the human body after iron, and an essential element to our body’s production of stress hormones and neurotransmitters (including feelgood serotonin and dopamine), thyroid function and our overall immune health. Food sources of zinc include red meat, seafood (especially oysters), liver, oats, pumpkin seeds and dairy products. But beware, some plant foods (such as leafy greens and pulses) can inhibit the absorption of zinc when consumed in the same meal. When supplementing with zinc, take it on a full stomach as it can cause nausea in some women when taken away from food. Also, as a quick PS, if you’re thinking of getting pregnant don’t forget your partner – zinc is also critical for healthy sperm!”

FREE FROM PRESERVATIVES

Vitamin B12

“Supplementation with B12 is widely recommended in female health because of its essential role in energy production, brain function and hormone metabolism,” says Elizabeth Sergeant. “B12 plays a critical role in how we break down and detoxify oestrogen – low levels of B12 are associated with PMS, low mood and other oestrogenic conditions. To make matters worse, B12 levels can be depleted from HRT and oral contraceptive use. We can’t make B12 inside our body, so we must include sources in our diet, with the only reliable sources of B12 being from animal-based products. Low B12 can arise if you are vegetarian or vegan, have low stomach acid (potentially from alcohol consumption or anti-acids) or gut health issues. As with all B vitamins, always supplement with a biologically active form of B12. There are three types available: methylcobalamin, adenosylcobalamin and hydroxycobalamin, in various forms of administration from sublingual or capsules to IV. You may need to try a few products to find the right fit for your body.”

Floradix®

Iron contributes to the reduction of tiredness and to the normal function of the immune system

• No preservatives, colourings or artificial flavourings

• Non constipating liquid formula

• Highly absorbable iron gluconate

• Vitamin C to increase iron absorption

• Suitable for vegetarians

• Suitable during pregnancy and breastfeeding

Available from health stores nationwide

Iron

“Iron, which is actually a mineral, is a super important nutrient for women,” says Registered Nutritional Therapist Milena Mastroianni (www.rootandleafnutrition.com). “It contributes to energy levels, immunity, thyroid health and brain health. The most important role of iron is supporting oxygen transport via our blood cells around the body and brain, which is why it’s often connected with energy and stamina. As women lose a lot of blood via menstruation each month, it’s crucial to keep replenishing this nutrient with iron-rich foods such as red meat, liver, eggs, chicken thighs, lentils, chickpeas, green veg, dried apricots and tofu.”

Folate

“Similarly to iron, folate is essential when it comes to red blood cell formation and energy,” says Milena Mastroianni. “The reason why folate is fundamental to women’s health is because it supports a critical mechanism in the body, called methylation. Methylation is implicated in cell reproduction and cell repair and it underpins pretty much all mechanisms in the body. Folate is particularly important for fertility and during pregnancy, and you may have heard it being called ‘folic acid’ before, which is not quite the same thing as folate found in food. When it comes to food sources for folate, think of the word ‘foliage’, so any green leafy vegetables like spinach, kale, spring greens and lettuce will have lots of folate. This nutrient can also be found in many other foods including beetroot, broccoli, avocado and asparagus as well as pulses and sweetcorn, so it’s important to have a varied diet to ensure optimal levels of folate.”

You`ll

Great buys at your health store

Vitamin D

“Vitamin D helps the body to absorb calcium and keeps bones strong,” says Dr Louise Durrant, Nutrition Communications Manager with the British Nutrition Foundation. (www.nutrition.org.uk). “It also helps muscles to function normally and the immune system to work as it should. During the summer months the majority of people will get most of their vitamin D through the action of sunlight on the skin; however, we cannot make vitamin D from sunlight during the winter months and so we rely on dietary sources. There are a limited number of foods naturally containing or fortified with vitamin D (such as oily fish, eggs, fortified breakfast cereals and fat spreads). Therefore, the government recommends that all adults and children over four years should consider taking a daily 10µg (microgram) vitamin D supplement during the autumn and winter months to protect bone and muscle health. Those who are not able to go outside often, or who cover their skin while outside, and children aged 1-4 years old should take or be given a daily 10µg vitamin D supplement all year round, and those who have dark skin (including those from an African, African-Caribbean or South Asian background) should also consider taking a daily supplement all year round.”

Iodine

“Iodine helps to make thyroid hormones,” says Dr Louise Durrant. “It also helps the brain to function normally. Food sources of iodine include milk, yogurt, cheese, fish, shellfish and eggs (and some fortified dairy alternative drinks). Adults need around 140µg (microgram) of iodine a day, and most people can get all the iodine they need by eating a healthy, balanced diet. If considering taking an iodine supplement, the NHS do caution against taking too much for long periods of time as this could change the way your thyroid gland works. The NHS say that taking 0.5mg or less a day is unlikely to cause any harm.”

Try these! Hirsch Organic Grass Fed Beef Liver Supplements. Why should I try them? These highly bioavailable beef liver supplements are 100 per cent pure and sourced from UK farms that are organically certified and are hormone, pesticide, glyphosate and GMO free. They are produced via a rapid freeze-drying process that preserves sensitive vitamins, minerals and co-factors and are lab certified to UK and EU standards. How much? £44.99 for 180 capsules. Available from? www.hirschorganic.com

What’s this? NaturesPlus Bio Advanced Menopause Support has been especially formulated by practitioners to support women during all stages of menopause.

Tell me more! It contains a synergistic blend of botanicals including sage, red clover, ashwagandha, dong quai, maca, damiana, sea buckthorn berry and flaxseed lignans. Additional support is provided by natural calcium and magnesium, active B6 (P5P), D3 and K2. Available from? Independent health food stores. Visit naturesplus.co.uk

restwell

Good sleep is essential for our health and happiness. Everything seems so much brighter after a good night’s shut-eye and most of us wish we had more. When your sleep is broken, you’re likely to feel drowsy or forgetful and nothing seems right. Sleep issues affect 45 per cent of the world’s population, which is hardly surprising when so many of us are bogged down by to-do lists and constantly bombarded with stimuli. Good quality sleep helps your body to recover and allows you to wake up refreshed. Read on to tune in to the power of sleep.

What is sleep?

Good sleep, good health

Good-quality sleep can do so much for you. When your body gets the sleep it needs, your immune system also gets the rest it needs to boost your immunity and fight off pathogens such as colds and other viruses. Studies show sleep helps prevent weight gain and improves memory, processing and consolidating your memories from the day. Sleep also boosts your heart health by reducing cortisol levels, the presence of which makes your heart work harder, and allowing your heart the rest it needs to function healthily. Of course, sleep also boosts your daily mood and performance.

Sleep allows your brain and body to slow down and engage in recovery processes. Disrupting these complex processes has a negative impact on your wellbeing. During sleep, you go through four to five sleep cycles and each cycle consists of four distinct sleep stages. These four stages are broken down further into rapid eye movement (REM) sleep and non-REM (NREM) sleep – both are important and have very different functions. Stages one to three are NREM sleep, which enables restoration in the form of building muscles, regenerating cells and strengthening your immune system.

Stage one is short – dozing off to sleep. Stage two is when your body and mind slow down while you fall asleep. It’s easy to be woken during these stages. Deep sleep happens during stage three, when brain activity slows and your body rests further into recovery and healing.

Stage four is REM sleep, when brain activity increases to similar levels to when you’re awake, which is why this stage is linked to intense dreams. Curiously, our heart rate and breathing elevate during this stage but most muscles are inactive, preventing us from playing out those dreams. Each sleep cycle lasts between 70 and 120 minutes.

Know your body clock

The sleep–wake cycle is an example of a circadian rhythm. Your body has an internal clock which regulates vital functions. The circadian rhythm is a 24-hour cycle that influences alertness, hunger, metabolism, fertility and mood and is synchronised with the main body clock in the brain. Daylight triggers your main body clock to send signals to keep you alert. As darkness falls, the main clock starts producing melatonin, a sleep-promoting hormone. It sends signals throughout the night to keep you asleep. Your circadian rhythm establishes your sleep–wake cycle with day and night, and when thrown off balance it leads to sleep problems and insomnia.

Mita Mistry explores the healing power of a good night’s sleep and offers some tips for getting some better shut-eye

Sleep facts

• Jet lag is worse when you fly eastward because your circadian cycle is slightly longer than 24 hours (it gets worse the more time zones you cross).

• People with severe insomnia are seven times more likely to have work-related accidents than good sleepers are.

• A study shows 78 per cent of people are more excited to go to bed if they have fresh-smelling sheets.

• Across a large population of sleepers, approximately 54 per cent of time in bed was spent sleeping on their side, 38 per cent sleeping on their back and 7 per cent sleeping on their stomach.

• Premenstrual syndrome makes women at least two times as likely to report insomnia-like symptoms.

Sleep self-care

Here are some tips on how to get better sleep and lift your mood.

Set a regular bedtime

The sleep–wake cycle is part of your body clock over a 24-hour period. By following a regular bedtime and waking up at the same time every day, you are helping to keep this very important function in sync and reducing the risk of disruptive sleep. Set a time you want to fall asleep and wake up. Use an old-fashioned alarm clock so you can keep phones and electronic devices in another room to prevent any scrolling urges.

Sleepy superfoods

Many proteins, nutrients and hormones work together to promote good sleep and regulate your sleep cycle. Try eating foods which include sleep-friendly amino acids and minerals, such as potassium, tryptophan and magnesium, in the run-up to bedtime to help settle your mind and body. Almonds, walnuts, kiwis, oily fish, lettuce, cherries, blueberries and kale are just some of the foods that enhance sleep quality. Research shows carotenoids, such as lutein, found in egg yolks, can improve your sleep too.

Essential oils

Essential oils are marvellous for their powerful calming effect on our mood – and they’re simple to use for sleep-promoting rituals. Of course, there are many essential oils, all with their own fragrances, so find ones that you’re drawn to. Try any of these super-effective oils: anxiety-relieving ylang-ylang, mood-lifting bergamot, mind-relaxing lavender, insomniasoothing vetiver, stress-calming sweet orange, tension-releasing cedarwood, emotion-balancing geranium and tranquillizing chamomile. Add a few drops to your bath, use diffuser sticks, sprinkle some droplets on your pillow or make a sleep-boosting pillow mist.

Get enough sleep

Most of us need between 7 and 9 hours of shut-eye every night. Teenagers and children need a lot more. Factors such as work demands, daily niggles, health and sleeping environment can stop you from getting enough sleep. Of course, healthy lifestyle habits can positively impact sleep quality.

But sometimes people get so used to sleep deprivation that it becomes normalised and they run on empty even though their brains and bodies struggle. This can lead to a higher risk of conditions such as obesity, diabetes, heart disease, high blood pressure, poor mental health and even to premature death.

Extracted from All You Need is Rest

by Mita Mistry, published by Vie, £8.99.

You`ll

Great buys at your health store

For sleep

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

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

Sleep well with Helios! Winner of Your Healthy Living magazine’s Gold award for Best Sleep Product 2022, Helios Sleep contains four homeopathic remedies: Avena sativa, Coffea, Passiflora and Valerian.

Tell me more! When combined, these remedies have a long history of traditional use to relieve all manner of sleep disturbances, from getting off to sleep to frequent waking during the night. Being homeopathic, Helios Sleep is gentle, safe and without any known side effects and comes in organic, sucrose pill form in an easy-touse single-dose dispenser.

Available from? Independent health stores. Visit www.helios.co.uk

Wise buy! Thompson’s Slippery Elm Food has been available for over 100 years. Why should I try it?

It is a unique, easily digested beverage or food and is ideal for those with a delicate digestive system as it lines and protects the intestinal walls.

Tell me more! Slippery Elm Food should be tolerated by the most sensitive stomach and may even help aid sleep. Available in Unmalted and Malted, retailing at £7.35 for a 454g box.

Available from? Independent health food stores. Call 01453 751395.

Wise buy! Thompson’s Slippery Elm Food has been available for over 100 years. Why should I try it? It is a unique, easilydigested beverage or food and is ideal for those with a delicate digestive system as it lines and protects the intestinal walls.

Tell me more! Slippery Elm Food should be tolerated by the most sensitive stomach and may even help aid sleep. Available in Unmalted and Malted, retailing at £5.99 for a 454g box.

Peaceful nights, radiant days WITH NEUTRIENT MAGNESIUM

Available from? Independent health food stores. Call 01453 751395 or visit sunshinehealthshop.co.uk

2 capsules at bedtime

NEUTRIENT MAGNESIUM

“A practitioner strength, fast acting, highly e ective wellness supplement with a unique blend of FOUR potent magnesium chelates for optimised absorption and excellent results.”

www.neutrient.com

Are you one of those people who tosses and turns in bed, desperately trying to get to sleep? And once you doze off, you wake up shortly after with a leg cramp? Did you know that lack of magnesium could very well play a significant role? If you have too little of this essential micronutrient, which regulates around 300 different enzyme processes in your body, it can easily affect your sleep.

Vital for nerves and muscles

Magnesium is crucial for normal functioning of your nerves and muscles, among other things, and there is an abundance of evidence to show that supplementing with magnesium can counteract muscle spasms and leg cramps. But there are dozens of other things that can throw a wrench in your sleep quality, and studies show that magnesium can make a measurable difference.

Supplementation improved their sleep

In a double-blind placebo-controlled study of 46 elderly people, all of whom were suffering from poor sleep, eight weeks of daily supplementation with magnesium tablets produced some interesting results. Compared with the participants who got dummy pills (placebo), those taking magnesium experienced a statistically significant

The surprising link between low magnesium and poor sleep

increase in their sleep time and sleep efficiency. Also, they were less likely to wake up too early in the morning. The study is published in Journal of Research in Medical Sciences.

Regulates different neurotransmitters

Magnesium may help regulate certain neurotransmitters that are directly related to sleep. These neurotransmitters transmit signals between nerve cells in the brain and body. Some scientists suspect that a magnesium deficiency can have a negative effect on sleep quality by disrupting the nerve signalling and altering levels of sleep-inducing hormones like melatonin. As a matter of fact, the above-mentioned study did find that magnesium supplementation had an effect on the participants’ melatonin levels.

Confirmed by large American study

Another study published in Current Developments in Nutrition shows a similar relationship between magnesium levels and sleep quality. The study, which includes a total of 5,115 young American adults aged from 18 to 30, compared sleep quality and duration with magnesium intake, among other things. The scientists could see that higher magnesium intake was associated with better sleep quality and longer sleep.

Found in many foods

We get magnesium from a variety of different foods. Some of the best sources are dark leafy greens like spinach, but we also get magnesium from dark chocolate, avocados, nuts, seeds, legumes, and several fruits and vegetables. Different lifestyle choices can affect your need for magnesium. For example, if you are stressed, your body consumes more of this nutrient to support your nerves. Also, consuming a lot of alcohol and coffee may deplete your magnesium stores and increase your need for this nutrient.

Bjørn Madsen is a Danish-American health and science writer with a keen interest in micronutrients, disease prevention and lifestyle management. He writes articles, news bulletins and health notes for various magazines and websites.

A magnesium deficiency is probably the last thing to enter your mind if you experience sleep problems, but studies show that there is a clear connection. Luckily, it is easy to get your magnesium levels back to normal with a supplement, as Bjørn Madsen explains here.

Announcing your winners!

We reveal the results of the Your Healthy Living Environmental Champions 2023

Last year we launched the Your Healthy Living Environmental Champions where we invited you, our readers, to vote for your favourite natural brand based on their eco-friendly credentials. We’re pleased to say that the votes are now in and we can reveal our Environmental Champion: Ecozone! Our three Environmental Heroes are Unbeelievable Health, Organico and If You Care. Read on to find out more about these winning brands.

Your Healthy Living Environmental Champion 2023:

British brand Ecozone has been creating affordable and effective ecoconscious products for over 20 years. Its vast range spans over 80 products in everyday cleaning and dishwashing essentials, laundry detergents, home and lifestyle items and household maintenance solutions. Each product has been created to cover every cleaning need as Ecozone believes that no one should think too hard about how they clean their home and what they do it with, nor how to do it safely and sustainably.

What sets Ecozone apart is that it specialises in manufacturing products that are as efficient at solving everyday household problems, just as well as conventional, harsh non-eco cleaning agents. However, not only is each Ecozone product highly effective and powerful in its own way, but they are also designed with formulas that consider the environment, always providing a clean home and a cleaner conscience.

Over the last 20 years, Ecozone has come a long way from its beginnings of products offered in UK catalogues to an established brand of core cleaning products with online store and home delivery in over 20 countries. Ecozone has also worked hard to ensure all formulas are Cruelty-Free and Vegan Society certified, while most recently

being endorsed by PETA and The Naturewatch Foundation. There are also several products designed specifically for those with sensitivities and which have therefore attained Allergy UK approval.

As Ecozone’s mission is to deliver products that really work, each ingredient has been selected for a purpose, ensuring that you can achieve a brilliant clean without compromise all around the home. The brand has also designed a range of product alternatives that are for long-term use, allowing users to cut down on single-use products. These include the laundry Ecoballs, which are a refillable laundry detergent and provide up to 1,000 washes. There’s also the Dryer Cubes, which are an effective solution to help you cut

down on drying time and save energy, replacing single-use dryer sheets. You can also opt for natural alternatives such as the Laundry Soap Nuts, a plant-based laundry detergent and cleansing agent, or swap for products created with special additives that help with the degradation of materials when sent to landfill like OxoBiodegradable Bin Liners.

Ecozone is a business for better. It continuously seeks ways to improve its products and practices, such as optimising and improving its formulas or updating packaging where possible, allowing you to truly Make Your Home an Ecozone. As a result, it’s your one-stop shop for all your home cleaning essentials.

Discover more at ecozone.com

Environmental Champion 2023

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Floradix Liquid Iron Formula is a pleasant tasting, highly absorbable food supplement that provides iron and vitamins B1, B2, B6, B12 and C. Iron, vitamins B2, B6, B12 and C can contribute to the reduction of tiredness and fatigue. The product is free from chemical preservatives, colourings and artificial flavourings and is suitable for vegetarians. Subscribe today at www.yourhealthyliving.co.uk/subscribe

&A Your health

You asked: “I’m only 40 but I’ve got anxiety, night sweats and joint pain. Am I entering the menopause and, if so, what can I do to ease my symptoms?”

KATE ROWE-HAM ANSWERS: “Women normally begin the menopause transition between the ages of 45 and 55 and the process can last for around 10 years. Menopause is only one day in a woman’s life: exactly when she has not had a period for 12 months. The lead-up is called perimenopause and most often begins between 40 and 44.

Not everyone going through perimenopause will present with the same symptoms, but the most common are those you list, which can be addressed through three key factors. Firstly: exercise. Many women in midlife over-exercise in a bid to maintain or lose weight, which can leave them more susceptible to injury as well as joint aches and pains. Oestrogen protects our joints and reduces inflammation, so when this declines during perimenopause inflammation can increase, causing joint pain. If you are adding high-impact workouts to this inflammation, pain will worsen. Instead of high-impact exercise, start lifting weights and introduce yoga or pilates for mobility and longevity.

Second is alcohol consumption. Alcohol causes spikes in temperature, which worsen night sweats and that, in turn, can deplete sleep quality, which will impact your mood. Alongside a drop in oestrogen levels and reduced serotonin, anxiety levels naturally rise, so that glass of wine may be doing more harm than good.

The last factor is rest. Many women worry that having some downtime from their usual exercise routine will hinder progress. In fact, it’s the opposite. Your body has higher cortisol levels as oestrogen declines, so rest and relaxation are crucial for making progress in fitness.”

n Kate Rowe-Ham is a level 3 personal trainer, life coach and founder of the Owning Your Menopause app. Visit www.owningyourmenopause.com and @Katerh_Fitness

You asked: “What steps can I take to dementia-proof my brain?”

PATRICK HOLFORD ANSWERS: “You need the right foods, the right kind of sleep and the right information.

DHA is an important omega-3 fatty acid and it’s found in seafood and certain types of algae. Algae-based supplements are what vegans should be looking for. If you eat fish, the best options are salmon, mackerel, sardines, anchovies, herring or kippers.

Fruits and vegetables are rich in brain-friendly antioxidants and polyphenols; they improve circulation in your brain and help keep it young. Cacao in chocolate is also brain-friendly, but the sugar isn’t. You want to avoid high blood sugar levels, so reduce junk food purchases and eat less rice, pasta and potatoes. Finally, your brain needs exercise – solving puzzles or learning a new language, that kind of thing – but it also needs rest. The optimal amount of sleep is seven hours. Nine or more hours or just five hours per night doubles your dementia risk. The ideal bedtime is 10pm.

Foodforthebrain.org has tested 380,000 people with the free online Cognitive Function Test. With the new Cognition app, a personalised, interactive brain upgrade programme, you can find out what simple changes will make the biggest difference to your risk of dementia.”

n Patrick Holford is a nutrition and mental health expert and founder of the Institute for Optimum Nutrition, VitaminC4Covid and the charitable Food for the Brain Foundation, where he directs their Alzheimer’s prevention project. Visit www.patrickholford.com

You asked: “I feel bloated and gassy all the time. What can I do to stop this?”

MICHELLE SANCHEZ ANSWERS: “It’s a good idea to keep a food diary to note which foods may be causing bloating. Stay away from sugar, sweeteners, junk/fast food, coffee and alcohol as they contribute to bloating. Sugar feeds bad bacteria and yeasts in the gut, helping them to grow and reproduce, causing an imbalance in your gut ecosystem. Don’t combine proteins and starches at the same meal as they digest at different rates and require different digestive environments. Proteins (meat, fish, eggs, dairy, nuts, seeds, beans) take longer to digest than starches (potatoes, bread, rice, pasta, cereals). When eaten together, there is more strain on the digestive system which can lead to flatulence and bloating.

Avoid consuming foods known to cause bloating including gluten, wheat, sugar, dairy, beans, legumes, cauliflower, Brussels sprouts, onions and artificial sweeteners. Chew your food properly and eat slowly as this will help you digest food better, reducing bloating and preventing you from swallowing excess air. Don’t drink carbonated beverages as the bubbles create trapped gas. Chewing gum is another bad habit which can cause bloating as it makes you swallow extra air.

Probiotics help to replenish your gut flora, reduce inflammation and increase the amount beneficial bacteria in your gut. The best strains of probiotics for bloating are Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus plantarum and Bifidobacterium infantis.

Bitter herbs such as gentian, ginger and dandelion stimulate digestive processes including the secretion of gastric juices, stomach acid and bile which help to break down the food you eat so that it can be properly digested. Fennel, peppermint and chamomile are other digestive herbs that help to relax digestive muscles, relieving gassiness and constipation."

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

Plant-powered haircare

Nature offers a rich source of plants and herbs that can help to nourish our hair and enable it to grow healthy and strong. Here we take a look at some botanicals that can help to boost the lustre of our locks.

Nettle

We probably associate nettles with causing a nasty sting, but this prickly plant is actually highly beneficial to hair growth. Nettle can help to soothe a dry scalp and has been used as a natural remedy for hair loss for thousands of years. This is due to the fact that it contains silica and sulphur, both of which strengthen the hair shaft.

Lavender

Lavender is a popular herb for helping with sleep and anxiety, but did you know it can also benefit the health of your hair? Studies have shown that lavender can help to stimulate hair growth and may prevent dandruff due to its antimicrobial properties. Lavender oil has been shown to help with skin inflammation, meaning that it could help to soothe a dry and inflamed scalp.

You`ll

Great buys at your health store

For Plant-Powered Haircare

Quinoa

You might be more used to adding quinoa to your soups and stews, but the seeds of this flowering plant have a whole host of haircare benefits. Quinoa is a complete protein, meaning that it contains all of the essential amino acids. As our hair is made from keratin, which is a protein, quinoa seed extract can be highly beneficial when added to shampoo and conditioner. The main benefits are that it helps to hydrate and strengthen hair, making it less likely to break and split.

Green tea

In a similar way to quinoa, you’re probably more likely to think of drinking green tea than applying it to your hair. But green tea extract is increasingly found in shampoos, conditioners and other natural hair products. Green tea is rich in antioxidants, such as epigallocatechin gallate (EGCG), which has been shown in studies to slow down the rate of hair loss. EGCG can also support hair growth by stimulating the hair follicles.

Cover greys in just 10 minutes!

Gingko biloba

In a similar way to green tea, the herb gingko biloba helps to stimulate blood flow to the follicles, promoting hair growth. This action is due to the antioxidants found in ginkgo biloba. This herb also has antiinflammatory properties that can help to heal an inflamed scalp. Ginkgo biloba extract is collected from the dried green leaves of the plant. It can be applied topically or taken in the form of supplements.

Marshmallow root

Also known as Althea officinalis, marshmallow root is a plant that is particularly good for nourishing and moisturising dry hair. Marshmallow root contains lauric acid, a fatty acid which is found in coconuts, and is known to protect the hair roots and follicles. It also has a high mucilage content, which is a substance made up of protein and polysaccharides. These ingredients make marshmallow root a highly effective moisturiser and detangler for dry and curly hair.

Next time you are shopping for natural hair products, be sure to look out for these bountiful botanicals!

The beautiful Italian hair colour brand BioKap has a unique, rapid formula. Why should I try it? Carefully developed with organic argan oil and Tricorepair complex to protect hair and scalp, the range of 16 shades is free from PPD, ammonia, resorcin and fragrance to ensure suitability for even the most sensitive scalps. The quick development time means dyeing hair at home has never been easier. Also available from BioKap are Root Touch-Up Sprays in six shades for covering root regrowth plus shampoos and conditioners for coloured hair. Available from? Independent health stores. Visit www.biokap.co.uk

We take a look at some of the best plants and herbs than can benefit hair growth

Heart-healthy fare

Try these heart-healthy recipes courtesy of Heart UK: the cholesterol charity

RED CHILLI AND BEAN SOUP

Low-fat, vegan and hearthealthy, this filling one-pot lunch or dinner is packed with vegetables and beans and with a slight chilli kick.

PREPARATION TIME: 10 MINUTES

COOKING TIME: 15 MINUTES

SERVES: 4

INGREDIENTS

• 1 red pepper

• 1 medium onion

1 celery stick

• 1 medium carrot

• 1 clove garlic

2 tbsp olive oil

• ½ tsp chilli powder or to taste

• 400g can tomatoes

2 tbsp tomato purée

• 700ml vegetable stock made from 2 reduced salt stock cubes

• 1 can mixed beans, drained and rinsed

• 25g kale leaves, shredded

METHOD

1. De-seed the pepper. Chop the pepper, celery, carrot and onion and crush the garlic.

2. Heat the oil in a large pan and add the chopped vegetables. Sauté for about 5 minutes, taking care not to colour the vegetables.

3. Add the chilli powder and cook for a further minute.

4. Purée the tomatoes with a hand-held blender and add to the pan together with the tomato purée and the vegetable stock. Bring to the boil and simmer for 10 minutes.

5. Drain and rinse the mixed beans and stir into the soup along with the shredded kale leaves. Cook for a few minutes until the beans have warmed through and the kale is wilted. Season with pepper and serve.

cholesterol and

toward heart disease prevention. The beneficial effect is shown when 3g of oat beta-glucan is consumed daily. This is the exact amount found in OatWell™ Crispy Hearts, which can be enjoyed as a complete cholesterol lowering breakfast or as a tasty on-the-go snack.

Available from? Independent health stores and online. Visit oatwell.co.uk

SPICY LEMON GARLIC COUSCOUS AND BEAN STUFFED PEPPERS

Full of wonderful flavours and textures, these vegan heart-healthy stuffed peppers are a perfect mid-week supper but can also double up as a dinner party starter or as a side-dish on a buffet.

PREPARATION TIME: 10 MINUTES

COOKING TIME: 30 MINUTES

SERVES: 6

INGREDIENTS

• 6 cloves garlic, finely chopped   6 bell peppers, cut in half through the stalk

• 24 small mini tomatoes, chopped

• ¾ onion, chopped finely   5 tbsp olive oil

• A handful of chopped parsley

180g couscous   450ml hot water

• 12 tbsp tinned mixed beans (about 3/4 can), rinsed

• 1 lemon, squeezed

A few slices of red chilli

• Ground black pepper

METHOD

1. Preheat the oven to 220°C/180°C fan/gas mark 6 and line a baking tray with foil.

2. Pour 3 tbsp of olive oil in a pan and place over a medium heat.

3. Add the garlic and onion for 5 minutes then add the tomatoes and cook until softened.

4. Pour in the couscous, hot water and chilli, place a lid on the pan, turn off the heat and leave covered for a further 5 minutes for the couscous to fluff up and cook.

5. Add the mixed beans and chopped parsley to the couscous and squeeze the juice of 1 lemon.

6. Stuff the peppers with the couscous mixture and, once filled, sprinkle 2 tbsp of olive oil on them, then place them on the baking tray in the oven for 15 minutes.

Recipes courtesy of Heart UK: the cholesterol charity. Charity Registration No: 1003904. For more information on cholesterol, visit www.heartuk.org.uk and for more hearthealthy recipes visit www.heartuk.org.uk/ tasty-recipes/explore-our-recipes

Puppy love

An anxious bulldog puppy has inspired a Yorkshire health store owner to help other dogs through herbalism.

British Bulldog Ruby was just seven months old when her former owner tragically died, and the young pup struggled with nerves and anxiety. But thanks to a herbal remedy devised by her new owner, Claire Dexter, she is now thriving. And health store owner Claire has a new string to add to her bow, helping both animals and humans with herbal tinctures.

Claire’s mother-in-law Gail was Ruby’s original owner. Gail died in 2022 after suffering a heart attack, and little Ruby was left traumatised.

Claire explained: “Ruby had stayed loyally by my mother-in-law’s side until we discovered that Gail had passed away. I think the whole experience understandably affected her. It was

Claytons Herbalist

a huge shock to us as a family too. Of course we welcomed her in to our home, but I had never owned a dog before so I was extremely nervous. We showered her with affection and love and she was very happy to be at home with us, but she was so anxious and unsettled. She seemed to be scared of everything.”

Claire, who is the owner of the two Claytons Herbalist stores in Mexborough and Morley, came up with an idea. During the pandemic, she had trained as a herbalist, which enabled her to mix personalised herbal remedies for her customers. This had proved popular in store, as Claire was able to help customers with complex and specific health issues. Seeing Ruby struggling with anxiety, Claire decided to sign up for another course – this time in herbalism for animals. Using the knowledge from her training, Claire created a specific tincture for Ruby which combined Avena Sativa, lemonbalm, passionflower, catnip and valerian.

She said: “I figured out what herbs were safe and effective for dogs and made her a tincture

The two Claytons Herbalist stores are based at 94A Bank St, Mexborough, and 1 Morley Market, Queen St, Morley, Leeds.

Claytons Herbalist has been a family business since 1985, when Claire’s nan

Pat purchased the Mexborough store from the original owner Mr Clayton. Claire started out working as a Saturday assistant at the store and now runs it jointly with her mum Georgy. The pair bought their second shop in Morley in 2006.

Claire is a qualified herbalist and holistic health practitioner. She mixes her own herbal medicines and offers consultations to customers.

For more information on the stores, visit claytonsherbalist.co.uk

Call the Mexborough store on 01709 583816

Contact the Morley store on 0113 253 4525

@Claytonsherbalistmorley @claytonsherbalist

@claytons_herbalist

to help calm her anxiety and lift her mood. It worked wonderfully.”

Claire began giving the formula to friends, family and customers who owned dogs and the feedback was overwhelmingly positive. This led Claire to manufacture the product as Paws & Unwind and it was launched last year. The tincture is now stocked in around 70 stores across Yorkshire.

“I have to thank Ruby for my latest success,” said Claire. “I believe the times of Covid have taught me a valuable lesson that my business needs to move and adapt to keep moving forward and I will continue to do so to keep my family business successful.”

“Ruby is such a happy little dog now,” Claire adds. “She loves chasing around my children and playing tug of war with them. She’s overcome her nerves and is full of confidence.”

Liz Parry speaks to Yorkshire health store owner and herbalist Claire Dexter about her heart-warming new venture

Photographs © Rotherham Advertiser

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

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

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

Magnesium takes care of your mind and nerves

Memory

Concentration

Reasoning

Learning ability

Why choose Bio-Magnesium?

Magnesium is involved in more than 300 different enzyme processes in the body, plays a key role in supporting muscles and nerves

Bio-Magnesium is a complex of three different magnesium salts. Each tablet provides you with 200 mg of pure magnesium. The tablet contains a mixture of organically and inorganically bound magnesium contained in a matrix that causes the tablet to dissolve completely. Magnesium tablets are normally swallowed whole, but can also be chewed or dissolved in a glass of water.

• Documented in scientific research.

• Packed in a hygienic blister.

• Manufactured under Danish pharmaceutical control.

• Each tablet contains 200 mg of magnesium.

• Magnesium contributes to normal muscle function, psychological functions and nervous system function.