Your Healthy Living May 2024

to eat to beat joint pain

Anti-ageing tips and tricks to turn back the clock

Holistic health strategies to beat burnout Natural remedies to combat hay fever

YOUR HEALTH

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

May 2024 20 14

12 Celebrity Health: Dr Sara Kayat takes a look at some of the key milestones in the life of babies, and offers some tips for new parents

14 Your Mind: Natural ways to combat stress and anxiety

18 Your Look: Expert tips for caring for ageing skin, the natural way

20 Your Nutrition: How to eat your way to better joint health

24 Your Health: Natural remedies to combat hay fever

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: Nourishing plant-based recipes from Frankie Paz

YOUR EXPERTS

10 Q&A: Our experts answer your questions on health improvements, bloating and natural ways to boost focus and concentration

26 Your In-Store Expert: We catch up with Emmy Atkins, the area manager for the Good & Green Health Food Store

Hello...

Welcome to the May issue of Your Healthy Living magazine, featuring Dr Sara Kayat as our cover star and celeb interviewee.

As we head towards spring and summer, many of us are struggling with seasonal allergies. In this issue, we look at some effective strategies to manage and alleviate the symptoms of hay fever, ensuring you can enjoy the warmer weather without the discomfort. We also turn our focus towards joint health on page 20. Our feature includes insights into foods and supplements that will help to keep your joints strong and pain-free. Elsewhere this issue we tackle the topic of stress, which has become an unavoidable part of daily life for many. On page 14 we provide practical tips and techniques to help you navigate life’s stresses more effectively.

Our retailer interview this month is with Emmy Atkins from the Good & Green Health Food Store in East Grinstead and Tunbridge Wells. I always enjoy our retailer interviews and I’m on the lookout for stores to feature in future issues, so do get in touch if you’d like to suggest your local health shop.

Wishing you good health,

Liz Parry | Your Editor

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

Photo of Dr Sara Kayat: Clare Murthy

Risk factors for ageing in the brain revealed

Researchers from the University of Oxford have discovered that diabetes, traffic-related air pollution and alcohol intake are the most harmful out of 15 modifiable risk factors for dementia.

The researchers had previously identified regions of the brain that are particularly vulnerable to ageing, schizophrenia and Alzheimer’s disease. In this new study, they investigated the genetic and modifiable influences on these particular brain regions by looking at the brain scans of 40,000 participants aged over 45.

The researchers examined 161 risk factors for dementia, and ranked their impact on this vulnerable brain network, over and above the natural effects of age. They classified these risk factors into 15 broad categories: blood pressure, cholesterol, diabetes, weight, alcohol consumption,

smoking, depressive mood, inflammation, pollution, hearing, sleep, socialisation, diet, physical activity and education.

Prof Gwenaëlle Douaud, who led the study, said: ‘We know that a constellation of brain regions degenerates earlier in ageing, and in this new study we have shown that these specific parts of the brain are most vulnerable to diabetes, traffic-related air pollution – increasingly a major player in dementia –  and alcohol, of all the common risk factors for dementia.”

This research sheds light on some of the most critical risk factors for dementia, and provides novel information that can contribute to prevention and future strategies for targeted intervention. The findings were published in Nature Communications.

NEWS Health

Source: Indeed Flex 92%

of working Brits admit to having experienced burnout and stress in the workplace.

Iron deficiency noted in overweight youngsters

A new study has revealed that children and young people who are overweight or obese are at a significantly higher risk of iron deficiency.

Researchers from the School of Food Science and Nutrition at the University of Leeds examined thousands of medical studies from 44 countries involving people under the age of 25 where levels of iron and other vitamins and minerals had been recorded alongside weight.

They found that iron deficiency was associated with both underweight and overweight children and adolescents. By contrast, zinc and vitamin A deficiencies were only observed in children who were undernourished, leading researchers to conclude that iron deficiency in overweight children is probably due to inflammation disrupting the mechanisms that regulate iron absorption. The results were published the journal BMJ Global Health.

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NATURE’S REMEDY

Natural oils for skin and hair

SELENIUM SUPPLEMENTS

Documented support for your whole body

Selenium is an important nutrient for good health, contributing to immunity, metabolism and even our hair and nails. SelenoPrecise is one of the most rigorously tested selenium supplements on the market. In the last 35 years it has changed the lives of millions of people in more than 45 countries worldwide. Four lucky readers will each win a box of Pharma Nord BioSelenoPrecise, containing 150 tablets, worth £15.95.

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FREE PRIZE DRAWS

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Unlock the secret to radiant skin and luscious hair with Glory Edward’s 100 per cent organic Vitamin E Oil.

Packed with potent antioxidants, it’s a natural shield against ageing and pollution. Glory Edward’s 100 per cent cold-pressed Castor Oil is soothing and relieving for aches and pains as a massage oil. It also helps to nourish hair and restores skin’s radiance. Three lucky readers will each win a bottle of Vitamin E oil, worth £10, and a bottle of Castor oil, worth £8.

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WEB Just visit www.yourhealthyliving.co.uk and enter your details and the Free Draw Code (eg YHL-SELENO-0524)

GUT SUPPORT

A pre- and postbiotic to soothe the gut

Bettergut® is a pre- and postbiotic, containing tributyrin (butyric acid), a key short chain fatty acid (SCFA) which has been shown to be critical for gut health, cell signalling and gut-related effects on other organs. Bettergut® is beneficial for those looking to improve their gut health, those suffering from inflammatory gut issues, low immune health, poor mood, sleep and more. Five lucky readers will each win a fullsized bottle of Bettergut® worth £29.80.

DRAW CODE: YHL-BETTERGUT-0524

EMAIL Or email win@jfnproductions.co.uk with the Free Draw Code (eg YHL-SELENO-0524) in the email subject box.

Did

Going to sleep between 10pm and 11pm is linked to a lower risk of heart and circulatory disease, according to research published in the European Heart Journal.

BOOK SHELF

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

The Healthy Living Handbook by John Thorne (£10.99, Troubador Publishing)

This new title covers topics such as healthy eating, exercise, stress, sleeplessness and mental health. Author John Thorne analyses the benefits of healthy living, tackles the barriers that stop us from getting fit and healthy, and offers advice for how to make positive, lasting change.

High-Functioning Anxiety: A 5-step Guide to Calming the Inner Panic and Thriving by Dr Lalitaa Suglani (£12.99, Hay House)

In her new book, Dr Suglani shares her personal journey of self-discovery and growth, shedding light on High Functioning Anxiety (HFA) and offering readers a path to understanding and embracing their authentic selves. The book offers a toolkit to manage fear, anxiety and self-doubt.

The Anti-Processed Air Fryer Cookbook: Ditch UltraProcessed Foods with these 90 Speedy Recipes by Heather Thomas (£18.99, Harper Non-Fiction)

With 90 recipes to revolutionise your cooking and improve your overall health, this cookbook offers less processed versions of snacks, meals and nutritious fakeaways. It is the perfect cookbook for any home cook who wants to do away with UPFs in favour of eating real food, but with quick, fuss-free and inexpensive recipes.

Foraging: The Complete Guide for Kids and Families by Stella and Dane De Luca Mulandiee (£16.99, Penguin Random House)

The authors of this new title are popular foraging influencers with a passionate online community of over 350,000 followers. With handy tips and colourful illustrations, Foraging: The Complete Guide for Kids and Families is a comprehensive guide to nature and foraging, which will allow children to explore the great outdoors with friends and families.

When you subscribe to YourHealthy Living for a year, for £19.95, you will receive a great free gift, a bottle of MAG365 Kids worth £24.50. This product is the only magnesium-based multi for children, enriched with zinc, calcium and essential vitamins for optimal absorption and overall wellbeing. It’s formulated to support quality sleep, stress relief, bone and teeth health, focus, constipation relief, immune support and more. Vegan, allergen-free and easily adaptable for kids aged two and up. Subscribe today at www.yourhealthyliving.co.uk/subscribe

The Gaia SPF 50+ Daily Moisturiser helps to protect against sunburn and harmful rays along with premature ageing. Priced at £35, it is formulated with vitamins E and B5. The product is dermatologically tested, vegan and suitable for all skin types, including sensitive skin. The formula is also broad spectrum which means it will shield the skin against both UVA and UVB rays, offering a higher level of protection.

made easy-peesy natural relief...

Urinary tract infections can be very painful especially when visiting the toilet, and are becoming increasingly resistant to traditional treatments such as antibiotics.

Bladapure combines D mannose, Organic cranberry powder, inulin and key nutrients to create an inhospitable environment for bacteria to flourish which can cause infections.

Online reviews confirm that Bladapure is one of the most popular supplements used for this common problem.

Rated online 4.6 out of 5 stars

5 minutes with...

feedback from the judges was absolutely amazing. We didn’t win, but it was a fantastic way of promoting the brand and getting our name out there.

Mark Millard, founder of WheyBetter Chocolate

You recently appeared on the Channel 4 show Aldi’s Next Big Thing. Tell us about this. The idea behind the show is that food and drink suppliers pitch to have their products listed in Aldi stores. It’s like a softer version of the BBC show Dragon’s Den. The judges include Aldi’s head of buying, Julie Ashfield, plus TV presenters Chris Bavin and Anita Rani. I took part in the show with my partner Laura and we pitched our healthy chocolate bar, WheyBetter. It was a nerve-wracking experience, but we loved it, and the

Great buys at your health store

What makes your product stand out from the rest?

WheyBetter is a healthier alternative to traditional chocolate bars that doesn’t compromise on taste or quality. Each bar is free from added sugar and contains 17g of protein from whey concentrate as well as a blend of 13 vitamins and minerals. Our tagline is “Life is about balance. Wear your halo off centre.”

Would you recommend the experience of going on a TV show to other new businesses?

When you are a new brand, the biggest challenge is getting known. If you’ve got a really good product, you just want everybody to know about it. Getting the chance to appear on TV is the ultimate activation for any brand. So if you’re lucky enough to get asked to do it, don’t hold back. Go for it.

To find out more, visit www.wheybetter.co.uk

Wise buy! Thompson’s Slippery Elm Food has been available for over 100 years.

What’s this? WheyBetter has been called the love child of your favourite protein bar and traditional chocolate bar! These protein-packed, no-added sugar, vitamin-infused chocolate bars are what consumers have been waiting for... a great tasting, more nutritionally balanced chocolate bar.

Life is about balance. Wear your halo off centre! Priced from £2.99 to £3.50 for a 75g bar.

Available from? Independent health food stores nationwide and via wholesalers CLF and CN Foods. For stocklists’ details visit the ‘Where to buy’ page at www.wheybetter.co.uk

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.

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

Ditch plastic washing-up sponges & brushes for a plastic-free washingup routine with LoofCo. LoofCo’s best-selling biodegradable loofah Washing-Up Pads and recyclable coir fibre Washing-Up Brushes teamed with an awardwinning Washing-Up Soap Bar, make it easy and affordable. Tell me more! With LoofCo, you will cut out the microplastics washed into the environment when using a conventional plastic sponge. Priced from £2.90.

Available from? Independent health food stores and online retailers. Visit www.loofco.co.uk

Pro-Ven With Digestive Enzymes

Comprehensive support for digestion

• For everyday use alongside meals

• 25 billion friendly bacteria per two capsules

• Contains a full spectrum of digestive enzymes and calcium1 to support digestion

1Calcium contributes to the normal function of digestive enzymes

Available from Independent health stores and Pharmacies provenbiotics.uk

SUBSCRIPTION HAVE YOUR COPY OF YOUR HEALTHY LIVING DELIVERED DIRECT TO YOUR DOOR!

When you subscribe to YourHealthy Living for a year, for £19.95, you will receive a great free gift, a bottle of MAG365 Kids worth £24.50. This product is the only magnesium-based multi for children, enriched with zinc, calcium and essential vitamins for optimal absorption and overall wellbeing. It’s formulated to support quality sleep, stress relief, bone and teeth health, focus, constipation relief, immune support and more. Vegan, allergen-free and easily adaptable for kids aged two and up. Subscribe today at www.yourhealthyliving.co.uk/subscribe

07734908367

&A Your health

You asked: “I’m trying to improve my overall health. What are the key things you’d suggest?”

BEN GREENFIELD ANSWERS: “Think of your body as a battery: we are all electrical beings. Each cell in your body operates with a very precisely controlled electrochemical gradient – a negative charge inside the cell membrane with a positive charge outside. To optimise health, we must keep our batteries ‘charged’ and keep them from being ‘drained’.

Drainage of our body’s battery occurs for two reasons. Firstly, when we are constantly exposed to the electromagnetic, modern soup that we all live in, whereby we are bombarded by EMFs, Wi-Fi, smart appliances, bright overhead lighting and a host of other nonancestral environmental variables. Secondly, when we damage our cell membranes with a high intake of inflammatory compounds such as seed oils and ultra-processed foods.

So, how can we charge our battery? Here are some tips: contact with the surface of the planet, like walking barefoot on the beach; sunlight and red light therapy; heat, like a sauna practice; cold, like cold plunges, cold soaks and cold showers; and proper intake of good, clean, pure water with electrolytes and minerals.

Finally, as far as those cell membranes are concerned, choose good healthy fats like butter, ghee, extra-virgin olive oil, avocado oil and clean seafood, while avoiding packaged foods with a laundry list of preservatives, added oils, added sugars, and other unnatural ingredients.”

n Ben Greenfield is a biohacker and speaker at the Health Optimisation Summit in London on 15 and 16 June. For more info, visit summit.healthoptimisation.com

You asked: “I always feel bloated and sleepy after I’ve had my lunch. Do you have any suggestions for how I can avoid this and feel more productive and energetic in the afternoon?”

DOMINIQUE LUDWIG ANSWERS: “The problem isn’t the person; it’s the food! Most lunches are low in protein, low in fibre and high in refined carbohydrates and sugars. This means that these foods pass quickly into our bloodstream, giving us a quick-fix energy spike,  but can leave us feeling tired, lacking in concentration and even irritable or anxious a couple of hours later. The drop in glucose also makes us feel hungry again so we are likely to crave sugar and snacks.

The sleepiness is often triggered by a drop in blood sugars. By focusing on the PFFs (that’s the protein, fibre and fats) at lunchtime a different picture emerges. Eat protein (around a quarter of your plate), fibre (around half a plate of vegetables), with healthy fats (such as olive oil or half an avocado) with no more than a quarter of a plate of wholefood carbs (such as quinoa, sourdough or lentils). The energy from the meal is delivered more slowly throughout the afternoon, meaning that the energy crash and cravings are a thing of the past.

The same foods can leave people feeling heavy or bloated. The main culprits are ultra-processed foods, sandwiches, baguettes or ready meals. This is more about how a person’s unique microbiome processes the meal. Some carbohydrates in food can ferment in our digestive tract leading to the corresponding bloating and discomfort. Eating foods in their natural state, following the PFF rules, can work wonders for bloating too!”

n Dominique Ludwig is an accomplished nutritionist MSc., and nutritional therapist who is also BANT, CNHC and AFMCP accredited. She specialises in her signature Renew Reset Recharge® programme; female and digestive health and weight management.

You asked: “I struggle to stay focused and concentrate at work. Are there any particular nutrients or vitamins that can help me?”

LARA

HUGHES ANSWERS:

“The B vitamin family is particularly crucial as B vitamins work synergistically together to support brain health and energy levels. Magnesium plays a role in over 300 biochemical reactions in the body, including impacting nervous system function, sleep, metabolism, cognition, energy and many more crucial areas. Antioxidants like vitamin C combat free radicals and reduce oxidative stress that could otherwise impair brain performance. They also support the body in times of stress.

Additional compounds linked to cognitive function improvements include:

• L-Carnitine, which assists in energy production from fats, and may enhance mental clarity.

• Phosphatidylserine, a compound that protects brain cells and facilitates message transmission between them (brain communication).

• Bacopa Monnieri, a herb utilised in nootropic supplements for its potential to boost cognition and memory functions, and even studied for its potential benefit with regard to Alzheimer’s Disease!

• L-Theanine, an amino acid naturally found in green tea, known for its ability to enhance focus and attention whilst promoting a feeling of calm.

• Vitamin D, namely D3, often obtained from exposure to sunlight, supports overall brain health and is essential for proper brain function, including mood and cognition.

Incorporating these nutrients can contribute significantly to improved mental focus and overall brain health, and are best utilised as part of a wider nutritional and lifestyle shift.”

n Lara Hughes is a nutritionist, nutritional neuroscientist, clinical nutritionist, naturopathic therapist and co-founder of Divergence Supplements. Visit www.divergencesupplements.com

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PARENTS My top tips for new

Dr Sara Kayat takes a look at some of the key milestones in the life of babies, and offers some tips for new parents

Image of Dr Sara Kayat: Clare Murthy

The first year of your baby’s life is incredible and full of growth and development. There are many milestones along the way that mark these advancements, and observing and supporting these achievements as a parent is so fulfilling. Babies are all unique and may hit these milestones at different times, but it can be helpful to have a general framework. If you have any concerns regarding their milestones, you can discuss this with your health visitor or GP.

0–1 MONTHS

The milestones in these first moments may seem basic, but these instinctive reflexes play a crucial role in your baby’s survival.

• Instinctively seek food, warmth and comfort.

• Recognise caregivers’ voices.

• Develop a strong bond through eye contact and touch.

• Reflexes like sucking, swallowing and grasping.

PLAY IDEAS

Tummy time can be started from birth. It is required to help them develop their neck and upper body muscles, but also gives the baby a different perspective. It is often easier to start them off by resting them on your chest and when they seem ready, migrating to the floor. Always watch your baby during tummy time.

Gentle touch, massage and tickles are all ways to develop their sense of touch, and to offer a soothing way to bond. Their vision is still developing, but if you have any highcontrast (like black and white) images or objects, they may enjoy the patterns.

2–3 MONTHS

Sit with them in front of a mirror, whilst they explore their reflection. Make faces, smile, poke out your tongue.

4–5 MONTHS

You can expect a significant leap in their motor skills as they reach this age, and as they explore their surroundings, they become increasingly interactive and expressive.

• They can hold their head straight up when on their tummy and look around.

• When on their back, they bring their hands together and touch their fingers.

• When sitting, they can hold their head steady without support.

• They will smile and coo at themselves in the mirror.

• They will start to laugh or softly chuckle and make high-pitched squeals.

• They will get excited to see you if you have been out of sight.

• They will make sounds when looking for toys or people.

PLAY IDEAS

Pimp up tummy time by adding props like soft toys and textured cushions for them to reach out to and play with.

Play peek-a-boo games to reinforce object permanence (but mainly because it makes them laugh).

Read board books with simple pictures and bright colours. Baby sessions in the library are a fun way of exploring different books, with various pop-outs and textures.

6–7 MONTHS

During the second and third months, the baby gains more strength in their neck and upper body muscles. They also become more socially responsive.

• Start to lift their head and chest during tummy time and turn their head to the side.

• On their backs, they will wiggle and squirm, waving their arms and legs.

• They can hold a toy that you put in their hands.

• They can follow an object with both eyes, and eye-to-eye contact is deliberately maintained.

• Start cooing and making sounds when you talk to them.

• Smile when spoken to and sees familiar faces.

• Turn to voices.

PLAY IDEAS

If you have a baby gym with hanging toys for your baby to reach out for and bat, this can be an easy way to get a few minutes of peace whilst still stimulating them.

Develop their sense of hearing by playing music and dancing with them in your arms, or sing them a song. Shake rattles and show them how different objects make different sounds when you gently bang them.

Both improved physical stability and vocal abilities make these months fun to observe and encourage.

• Roll from their back to their tummy.

• Sit up with support.

• Get into a crawling position.

• Grasp a toy with one or both hands and pass it to the other hand.

• Reach a small object with a finger.

• Play with their feet when lying on their back.

• Hold up hands to be lifted.

• Can make sounds like ‘da’, ‘ga’, ‘ka.’

• Laughs and squeals.

• Enjoys looking at themselves in the mirror.

PLAY IDEAS

Sing interactive songs like Pat-a-Cake and Row Your Boat, and take turns clapping your hands and their hands together. Clapping requires fine-motor skills, muscle control and hand–eye coordination, so it can be a tricky milestone to achieve, but making it fun with songs can help.

Give them a sensory ball to explore with their hands and mouth. Then roll it back and forth to encourage them to reach out for it and encourage crawling movements.

8–9 MONTHS

They really start to get more active from here on, and their mobility will be a new adventure.

• Pick up smaller objects with finger and thumb (pincer grip).

• Sit up without support.

• May start crawling.

• Pull themselves up to stand.

• Steadier on their feet when standing.

• Roll from their tummy to their back.

• Recognise simple commands ‘give to me’, and words like ‘bye bye’.

• Continue to experiment with babbling and simple sounds. You may even get a ‘mama’.

PLAY IDEAS

Try finger painting with safe, non-toxic paints. I used blended beetroot to make a deep purple paint and added yoghurt to make it more pink.

Make an obstacle course in your living room out of cushions and boxes to encourage their mobility.

Use stacking cups or nesting boxes for tactile play and problem-solving and they inevitably bring a lot of joy when they are knocked down.

10–12 MONTHS

As the first year with your new addition comes to an end, they will discover a new sense of confidence and independence, and improved communication will bring deeper connections.

• Begin ‘cruising’ by holding onto furniture and walking.

• Stand independently.

• Crawl and bottom shuffle.

• After pulling themselves up to stand, they can also sit back down again.

• Hand you objects.

• Create more meaningful sounds like ‘Mama’ and ‘Dada’.

• Respond to their name.

PLAY IDEAS

Explore nature with them, in the garden or in a park. Pick up leaves, scrunch them, watch ants crawl up trees and listen out for bird song. Puzzle play with shape sorters, building blocks and more complex stacking toys.

Understanding these milestones can help you set realistic expectations for your child’s development, gauge your child’s overall growth and functioning, and consider whether areas require extra attention.

Extracted from HowtoHaveaBaby by Dr Sara Kayat. Published by Thorsons and available to buy now.

Beating burnout

Natural ways to combat stress and anxiety

Stress, anxiety and burnout have become all too common in our fast-paced world. As we juggle the demands of work, family and financial pressures, many people find themselves becoming overwhelmed. Don’t let stress affect your health: take note of our expert tips and strategies to bring more calm and balance to your life.

“Burnout happens when we’ve been stuck in our fight or flight stress response for too long,” explains psychotherapist and author Tasha Bailey (www.realtalktherapist.co.uk and Instagram: @realtalk.therapist).

“Fight or flight is our body’s survival mode for dealing with stress and danger. It leads to increased heart rate and increased adrenaline and cortisol (stress hormone) to get us moving in high alert and hypervigilance in moments of need.

In the ideal scenario, we get the opportunity to unwind and recover after the stressor has been completed, so that we can take our nervous system back to steady and stable again. But with the modern stresses of today’s society, a lot of us are living in our survival mode for longer periods than we should. We are often holding multiple stresses at one time, and it can feel like we are constantly

putting out fires in our lives. When this happens, our bodies are carrying so much cortisol and adrenaline that we end up feeling wired, tired and completely burned out.”

So what can we do to tackle stress and burnout?

Eat nourishing foods

The food you eat can have an effect on the way you feel, so it’s important to fuel your body with nutrient-rich foods that support mental and emotional wellbeing. “Incorporate whole foods like fruits, vegetables, whole grains, and lean proteins into your diet to nourish your body from the inside out,” says Claudia Dumond, holistic  health coach and founder of Minimondo

(www.weareminimondo.com).

“Experiment with mood-boosting superfoods like dark leafy greens, omega-3-rich fish and antioxidantpacked berries to support brain health and reduce inflammation.”

Listen to your body

“Start listening to your body more,” says Tasha Bailey. “One way to do this is to create more pauses in your day so that you can begin to listen in on what your body is doing and what it needs from you. Check in to see how often you are in fight or flight mode. Lean into practices that will slow down your nervous system. Move your body from fight or flight to ‘rest and digest’ mode by surrounding yourself with things that help you unwind. This could include journalling, yoga or adding more no-device breaks into your working day.”

Create sacred spaces

“Designate sacred spaces in your home where you can retreat and recharge,” says Claudia Dumond. “Create cosy corners for reading, meditation or quiet reflection. Surround yourself with elements that bring you joy and peace, such as plants, candles or soothing music. Carve out time each day to connect with your sacred space and replenish your energy reserves.”

Try some natural remedies

Pause and breathe

“In the midst of chaos, it’s essential to carve out moments of stillness and silence,” says Claudia Dumond. “A simple yet powerful tool I come back to time and time again is box breathing (also known as square breathing or four-square breathing). It involves taking slow, deep breaths in a structured pattern, typically following a four-count rhythm.

Here is how to practise four-square breathing:

• Inhale deeply through your nose while counting to four.

• Visualize drawing the breath into your abdomen, allowing it to expand fully.

• Hold your breath for a count of four. Keep your lungs comfortably filled but avoid straining.

• Slowly exhale through your mouth, counting to four as you release the breath.

• Empty your lungs completely.

• Pause for another count of four before beginning the next breath cycle.

• Repeat this pattern for several minutes, focusing on the rhythm of your breath and allowing your mind to relax with each exhalation.

Mental Health Awareness Week takes place from 13 to 19 May, with the theme being Movement: Moving More for our Mental Health. Visit www.mentalhealth.org.uk and followon#MomentsForMovement social media.

Here are some natural remedies that may help to soothe stress, anxiety, fatigue and sleep issues:

• Passionflower: The Passiflora plant has been traditionally used over the centuries for several health purposes. Passionflower is particularly effective in treating nervousness, anxiety and sleep difficulties.

• Oat: Oat is known as a ‘superfood’ for its many health benefits such as lowering cholesterol levels and treating exhaustion and sleep issues.

• Valerian Zinc Salt: The zinc salt contains valerian, which helps against nervousness and sleep disturbances without causing drowsiness.

• Coffee Plant: The caffeine in coffee is not only known to improve moods. It also increases serotonin levels in the brain which can reduce depressive tendencies and relax us, therefore helps against insomnia.

For more information, visit www.neurexan.biz

Is it time for a change?

“The only real cure for burnout is change,” says Tasha Bailey. “In order to stop burnout from happening, you need to start to understand what are the instigators making it happen? Is it the environment of your workplace? Childcare demands? Or is it you? A lot of the time, burnout is a result of our own unhealthy patterns around self-worth, rest and work, so it’s a good idea to unpack what beliefs you have that are maintaining the cycle. Make sense of what boundaries are currently missing from your life and slowly start to make changes. Boundaries are about protecting your peace. Without them, burnout will continue – potentially with damaging consequences.”

Great buys at your health store

For Stress and Anxiety

Relieve stress naturally! Awardwinning Helios Stress Relief combines three homeopathic remedies: Aconite, Arg-nit and Arsencium.

Tell me more! This combination has a long, tried-and-tested history of traditional use to relieve symptoms of fearfulness, mild stress and anxiety, whatever the cause. Being natural, Stress Relief is without any known side effects and comes in organic, sucrose pill-form in an easy-to-use single-dose dispenser.

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

Natural help for stress and anxiety!

Formulated by nutritionists, Bee calm from British brand Unbeelievable Health blends therapeutic amounts of eight plant-based ingredients which are shown to help ease stress, anxiety, agitation and low moods.

Tell me more! The product includes lemon balm, passion flower, royal jelly, rhodiola, magnesium, l-theanine and more. It features the highest quality ingredients with no fillers or excipients.

Available from? Independent health food stores. Visit www.unbeelievablehealth.co.uk

What’s this?

Neurexan is a natural remedy designed to help break the stress cycle by reducing nervous tension and anxiety during the day and improving the quality of sleep during the night.

Tell me more! Neurexan is a well-tolerated, non-drowsy, non-addictive formulation with no side effects and fast onset of action.

How much? £9.99 for a 50-tablet pot.

Available from? All good health store retailers and online at www.neurexan.biz

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• Natural remedies for hay fever

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Turning back the age clock

Expert tips for caring for ageing skin, the natural way

IIn today’s world, the pursuit of youthfulness often leads to invasive beauty practices and skincare products filled with chemicals. However, it’s possible to take a holistic approach to antiageing, nurturing the health of our skin naturally. From harnessing the power of antioxidant-rich foods to indulging in nourishing botanical extracts, we find out how to keep your skin looking radiant and vibrant for years to come.

Eat well to age well

“Maintain a balanced diet with foods rich in antioxidants, omega-3 fatty acids, fermented foods and vitamins A, C, D and E to support skin health,” says Ruth Jamieson, a functional nutritionist with ARVRA wellness (www.arvra.co.uk).

“Combat dryness and itching by focusing on essential fatty acids found in walnuts, oily fish and flaxseed.” Ruth also recommends eating foods that are rich in sirtuin activators, which can support DNA repair and combat ageing. She adds: “Top foods that contain sirtuin activators include the following: blackcurrants, green tea, kale, parsley, onions, olives, fermented tofu and other soy products, turmeric and dark chocolate.”

Hydration is key

“When it comes to maintaining healthy skin, hydration is everything … both for internal and external skin health,” says Denise Rabor, a natural beauty expert and owner of the independent natural skincare brand, the DOR Beauty Edit (thedorbeautyedit.com). “We all know that drinking adequate amounts of water is important for healthy skin, but so is eating water-rich foods like cucumber and cutting back on dehydrating fluids like tea and coffee. Eating water-rich foods not only increases your water intake, but you also have the added benefits of the nutrients. Dehydration can affect our skin in the form of dryness and fine lines, so by keeping yourself hydrated, you will help keep your skin feeling plump and maintain your skin’s elasticity.”

Try some anti-ageing herbs and plant compounds

“Specific herbs are known to help protect the skin matrix, and some are known to support collagen synthesis,” says Ruth Jamieson. “Some of these natural compounds can fight off harmful molecules called free radicals and protect our skin from damage. Others, like arabica coffee fruit extract and poplar bud extract, can help our skin make more collagen, which keeps it firm and youthful. Others, like cinnamon, ginseng, radix astragali (a root), ganoderma lucidum (a fungus), ginkgo biloba (a Chinese herb), and gynostemma pentaphyllum (a herbal tea), are gaining popularity as anti-ageing treatments.”

Treat your skin daily

“Moisturising our skin on a daily basis is vital,” says Denise Rabor. “Using serums that contain ingredients like hyaluronic acid and niacinamide can really boost the moisture content of our skin. Hyaluronic acid in particular holds up to 1,000 times its weight in water. After cleansing, apply your hyaluronic acid serum to your face neck and décolleté, before applying any treatment serums like vitamin C, and then seal it all in with your moisturising cream. Vitamin C is a powerful antioxidant that boosts collagen production to support the structure of your skin. It also neutralises the free radicals that cause oxidative stress to skin and lead to premature skin ageing.”

Exfoliate each week

Regular exfoliation is an important part of any natural beauty routine. It helps to remove dead skin cells and gives your complexion a fresh, radiant appearance. It’s important not to exfoliate every day though as this can actually damage the skin’s protective barrier. Two to three times a week should be sufficient. Finely ground oatmeal, sugar and fruit enzymes are all natural exfoliants which won’t irritate the skin.

Look for a natural sunscreen

Try this! GAIA Skincare’s SPF 50+ Daily Moisturiser. Why should I try it? GAIA’s first SPF moisturiser is formulated with vitamin E and B5, both of which naturally hydrate and protect skin cells from damage. The broad spectrum formula will shield the skin against both UVA and UVB rays, offering a higher level of protection. Dermatologically tested, suitable for all skin types and certified vegan, it is priced at £35. Where can I buy it? The product is available online and from selected spa partners across the UK and Ireland. Visit www.gaiaskincare.com

Sun exposure is one of the main causes of premature ageing, leading to wrinkles, age spots, and loss of elasticity. Look after your skin by wearing sunscreen every day – even when it’s cloudy. For the most natural form of protection against harmful UV rays, look for sunscreens that are mineral-based, containing ingredients like zinc oxide or titanium dioxide. These are known as “physical” sunscreens because they sit on the skin’s surface, shielding it from the sun’s rays.

Use natural oils

Natural oils are a great way to hydrate and plump up your skin, as opposed to heavy, chemical-laden moisturisers. Jojoba oil, argan oil and rosehip seed oil are all rich in vitamins and fatty acids that help restore moisture and improve skin elasticity. These oils also have anti-inflammatory properties which can be particularly soothing for sensitive or acne-prone skin.

Did you know? Collagen is a key component of our tissues and getting enough of this nutrient is vital. Tell me more! NaturesPlus Collagen Peptides is one of the few collagen supplements that provides all six major types of collagen (type I, II, III, IV, V and X) from clean sources. It mixes easily, is virtually taste-free and is further supported by enzymes to maximise absorption and bioavailability. You can enjoy it hot or cold and even add it to your coffee! 10g a day for a 30-day supply. Priced at £29.95. Available from? Independent health food stores. Visit www.naturesplus.co.uk

Get ready: to achieve healthy hair, fuller lashes and beautiful brows with Oilganic’s Revive and Radiance Hair Oil and Blissful Brow and Lash Growth Elixir. Tell me more! The Growth Elixir is packed with 100 per cent organic castor, avocado and sweet almond oils. It’s priced at £24.99 for 10ml. The Hair Oil is a deeply hydrating and nourishing natural conditioner. Suitable for all types, it’s priced at £29.99 for 50ml. Available from? Good & Green Health Food Store in East Grinstead and Tunbridge Wells. Also available online from www.oilganic.co.uk

Maintaining mobility

How to eat your way to better joint

health

Whether it’s the pain of arthritis or the persistent ache of overuse, joint problems affect the health and wellbeing of many people on a day-to-day basis. Research suggests that what we eat plays an important role in mitigating joint pain and inflammation. From adopting an anti-inflammatory diet to avoiding ultraprocessed foods, there are several ways that dietary choices can help in the battle to alleviate joint pain.

Cut out ultra-processed foods

“In general, diets high in ultra-processed foods such as fried foods, pastries and sweets, and animal foods such as processed and red meat increase the level of inflammation in the body,” says Rohini Bajekal, a nutritionist and boardcertified lifestyle medicine professional at Plant Based Health Professionals (plantbasedhealthprofessionals.com).

“A wholefood plant-based diet rich in anti-inflammatory foods such as whole grains, legumes, fruit, vegetables, nuts and seeds, herbs and spices has been shown to have the most benefit in prevention as well as management of symptoms. It is important to supplement with B12 on a plantbased diet and consider vitamin D supplementation too, particularly if you do not get much sun exposure.”

Adopt an anti-inflammatory diet

“A small study looking at the impact of diet showed a significant improvement in self-reported pain and functioning in people with osteoarthritis,” says Rohini Bajekal. “One mechanism for this may be the anti-inflammatory properties of the micronutrients present in plant foods, as inflammation is the root cause of the pain in arthritis. Healthy plant-based diets are typically low in fat and higher in fibre, which can decrease pain, swelling

and inflammation. Plant-based diets are also associated with a healthy body weight and we know that joint pain is strongly associated with body weight.”

Add spices to your food

“Spices are particularly rich in antioxidants, especially turmeric (curcumin), which some studies have suggested may lower arthritis pain,” says Rohini Bajekal. “Pair it with black pepper (which contains the compound piperine) to improve absorption. It tastes delicious in lentil dals, stews, soups and even in soya milk lattes.”

Try some tart cherry juice

Many people take NSAIDs (non-steroidal anti-inflammatory drugs) to combat joint pain, but research published in the Journal of Food Studies shows that tart cherry juice could be a good natural alternative. The randomised, double blind, placebo-controlled trial involved 20 female participants with inflammatory osteoarthritis (OA). The women either drank 10.5 oz bottles of tart cherry juice from Montmorency cherries or a placebo cherry drink twice daily for 21 consecutive days. Their pain levels were assessed and blood samples were collected before and after the study to analyse certain biomarkers of inflammation. The results showed that the women who drank the tart cherry juice showed a statistically significant reduction in the serum biomarker C-Reactive Protein (CRP).

The study concluded that: “As a new approach to the treatment and management of inflammatory OA, tart cherry juice may provide beneficial antiinflammatory activity helping OA patients manage their disease with less adverse effects than traditional arthritis medications.”

Supplement your diet

“Collagen is a structural protein found throughout the body and is the foundation for our connective tissues, including tendons, ligaments, and cartilage, and bones,” says Will Jordan, nutrition advisor at Viridian Nutrition (viridian-nutrition.com). “Collagen has anti-inflammatory properties and the capability to support muscles surrounding the joints.”

Will adds: “Around the age of 30, our natural ability to produce collagen begins to decline which can lead to weakened joints, and an increased risk of injury. It is recommended to start collagen supplementation, or plant-based collagen, around this time. It may also be beneficial to supplement collagen following a soft tissue injury, such as a sprain, alongside rehabilitation exercises as there is clinical evidence to suggest this helps improve recovery and protect against re-injury in the future.”

Consider plant-based collagen

“A plant-based collagen builder includes the essential amino acids that help our body to make up collagen,” says Will Jordan. “They can be produced through the fermentation of non-GMO corn. This means that a collagen builder can be made to mimic the amino acid profile of human type 1 collagen, the most common form in the body.

Animal-sourced collagen has a different amino acid profile to human collagen in that and when we need to break it down into the

Great buys at your health store

For Joint Health

Experience the power of nature’s healing touch: with Pain Off.

Tell me more! This revolutionary natural oil formulation is crafted exclusively from plant extracts blended seamlessly in a soothing coconut oil base. Say goodbye to muscle and joint aches as Pain Off swiftly delivers instant relief, allowing you to reclaim comfort and mobility in moments. How much? £25.

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amino acids in our body to enable us to when we digest it. In contrast, a plantbased collagen builder contains amino acids in the precise ratio found in type 1 human collagen, all ready to be absorbed. Plant-based alternatives can offer a more ethical source of ingredients. Opt for GMO-free collagen builder with vitamin C and a scientifically studied beneficial bacteria for added support.”

The proven route to better mobility. Taking daily collagen offers a solution for joint/mobility problems ... and nothing compares to Collagen Plus. Tell me more! For three decades, UK manufacturer ArthroVite has helped sufferers achieve pain-free, active lifestyles thanks to the unrivalled levels of collagen, glucosamine and chondroitin found in this award-winning product. Cheaper options are available, but for the very best it has to be Collagen Plus. To speak direct with a collagen specialist: call 0800 0181 282 or visit www.arthrovite.com

Try this! A.Vogel Atrogel® Muscle Aches & Pains Arnica Gel. Tell me more! This is a traditional herbal medicinal product for use in 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. Made from extracts of freshly harvested arnica, Atrogel is an easy to apply, non-greasy gel. It is ideal for sporting injuries, or simply for those niggly aches and pains. Always read the leaflet. How much? Priced from £8.49. Available from? Independent health food stores nationwide. Visit www.avogel.co.uk

ALLEVIATING allergies

Natural remedies to combat hay fever

Spring is here and summer is on the horizon, but along with the warmer weather comes the misery of hay fever for many people. Also known as allergic rhinitis, hay fever is characterised by symptoms such as sneezing, a runny nose, itchy eyes and congestion. From herbal remedies to dietary strategies and supplements, there are numerous natural approaches to alleviate hay fever symptoms and improve our overall wellbeing.

Herbal help

Dr Chris Etheridge, Medical Herbalist and Chair of the British Herbal Medicine Association (www.bhma.info) says: “There are many herbs that can be helpful to relieve individual symptoms of hay fever but my top three include nettle leaf, German chamomile flowers, and eyebright, all of which are best taken as herbal tea infusions.

According to Dr Etheridge, nettle leaf has “anti-allergic and antihistamine activities that can ease sore eyes, a scratchy throat, sneezing and a runny nose” due to the fact that it contains “flavonoids such as rutin, kaempferol and quercetin”.

Dr Etheridge adds that German chamomile flowers contain “anti-allergic flavonoids such as apigenin, luteolin and quercetin, as well as an anti-inflammatory and antiallergic essential oil containing actives such as chamazulene and α-bisabolol”. If you suffer with dry and irritated eyes, try placing cold, soaked chamomile tea bags over them for some natural relief.

Eyebright can also help to soothe sore eyes and a runny nose. “It is best used as an infusion (tea),” says Dr Etheridge. “The cooled, carefully strained infusion can also be used as a wash to gently soothe tired, irritated eyes.” Eyebright’s effectiveness comes from the fact that it contains anti-inflammatory iridoid glycosides such as aucubin and euphroside, as well as anti-allergic flavonoids such as luteolin and quercetin.

Natural antihistamines

Many people take antihistamines to manage their seasonal sniffles. However, there are lifestyle changes that can help with managing the symptoms of hay fever such as simple dietary changes. “Carotenoids are pigments that we can find in things like carrots,” says Melissa Snover, the owner of personalised nutrition company Nourished (get-nourished.com). She adds: “These are natural antihistamines and can also be found in tonnes of seasonal fruit and vegetables such as tomatoes, watermelon and peppers. Supplementing these into your diet – whether that be through meals, snacks or even functional-foods – can really help boost your body’s abilities to fight allergies. A great carotenoid to look out for is lycopene which can be found in tomatoes and can inhibit the production of histamines.”

Immune system support

“Another effective nutrient to try and supplement into your diet during hay fever season is vitamin C,” says Melissa. “It’s commonly documented how good vitamin C is for our immune system, and as hay

fever is a seasonal allergy, keeping your immune system strong can help to combat mild symptoms such as congestion or a runny nose. Vitamin C levels can be boosted through dietary choices, such as incorporating fruit juices with your breakfast or enjoying a snack of orange slices. Additionally, if you feel your current diet may not be providing sufficient vitamin C, supplements are a practical option to consider.”

The Mediterranean diet

“Adopting a Mediterranean diet during the warmer months may also be beneficial for overall health,” says Melissa. “This diet emphasises whole grains, healthy fats and a balanced intake of fruits and vegetables. Rich in quercetin – a flavonoid known for its antioxidant and anti-inflammatory properties – this diet supports various aspects of health. Quercetin is prevalent in foods like apples, red onions, almonds and buckwheat. When combined with vitamin C, the efficacy of quercetin can also be improved, which underscores the importance of a well-rounded diet.”

Allergen avoidance

While it may not be possible to completely avoid allergens such as pollen, taking steps to minimise exposure can help reduce the severity of hay fever symptoms. Keep your windows closed during peak pollen times, try applying a natural barrier balm around your nostrils, and change your clothes after spending time outdoors to remove pollen from your skin and clothing.

Got hay fever? HayMax Organic Drug-Free Allergen Barrier Balm is the original prevention for hay fever sufferers. Tell me more! It’s proven to trap over a third of pollen. 80 per cent said it works. Suitable for children as well as pregnant and breast-feeding women. Over 60 awards. Look out for HayMax Triple Tins – 3 pots for the price of 2. How much? £8.49.

Available from? Independent health food stores, chemists and pharmacies. Visit www.haymax.biz

Collagen Complexion

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THealth Food Stores

here is a packed programme of events coming up this year at Good & Green Health Food Store, which has two branches in East Grinstead and Tunbridge Wells. The focus is very much on creating a community feel where customers can learn about health topics, sample new products and meet local suppliers. Workshops and sampling sessions

Plans are in the pipeline to hold a series of workshops at the Tunbridge Wells store over a six-week period, covering different health issues. The topics are set to include gut health, mental health and sleep, vitamins and minerals, preventing food waste, children’s health and building self-esteem and confidence. In addition to the workshops, the stores will be hosting sampling sessions and “meet the maker” events, where customers can find out about new health products from locally based companies.

with Emmy Atkins, the area manager for two of the Good

East

Emmy said: “The events have been really popular. The customers enjoy meeting the brand owners and finding out all about the products and it’s great for the suppliers too. People want to know what ingredients are in their products, they want to know how they are made and where they are from. A lot of people are interested in supporting local companies.”

A new product range

Good & Green manufacture and produce their own supplement brand, G&G Vitamins, and are excited to be launching a brand new product range called Soov at the end of May. All the products are specially formulated for women and include Flow, a multivitamin for hormonal needs; Deflate, a product for bloating; Ova, for helping to support the ovaries, Endo, to help support the uterus; and Ignite, for supporting the libido during perimenopause and menopause. Additional products in the range offer support for energy, mood, breast tenderness, painful cramps and sugar cravings.

Also new in store is a natural beauty collection called Omnis, which is a gender neutral, organic, vegan and cruelty-free

Good & Green Health Food Store

Good & Green is a family-owned business which has been established in East Grinstead for over 50 years. The founders and original owners, Sheila and David Gaiman, established their vitamin brand, G&G Vitamins, at around the same time that they opened the health store. The company has remained in the family over the years, and in 2016 the shop was moved to larger premises in the town. A sister shop has since opened in Tunbridge Wells, and an online shop is flourishing too.

Contact information

East Grinstead store - 25 London Road, East Grinstead, RH19 1AL Tel: 01342 777888 Tunbridge Wells store - 33 High Street, Tunbridge Wells, TN1 1XL Tel: 01342 777889 Shop online at: www.goodgreenshop.co.uk goodandgreenuk @goodgreenshop

product range. Emmy said: “We particularly love the Repair and Protect moisturiser and the Nourishing Defence Serum.”

Medicinal mushrooms

In terms of wellness trends, Emmy and her team are finding that medicinal mushrooms are very popular among their customers. Mushrooms such as Lion’s Mane and Chaga are reportedly beneficial for helping with cognitive function and mental clarity. Emmy’s top product picks are Viridian’s Lion’s Mane Extract and also their Chaga Extract due to the 10.1 extraction.. The herbal adaptogen Ashwagandha continues to be popular as a natural remedy for stress, while Brahmi, another herbal remedy, is growing in popularity as a support for mental clarity and focus.

Emmy and her team are certainly busy this year with new launches, events and workshops. But they are always on hand to offer health tips and advice to customers. If you are in their local area, be sure to stop by!

Liz Parry catches up

& Green

in

Grinstead and Tunbridge Wells to find out what’s new in store

Perfectly!

PLANT-BASED

NOURISHING GRAINS

SERVINGS: 4 AS A MAIN TIME: 35 MINUTES

Frankie says: “This recipe is a fusion of a Latin grain with an Asianinspired sauce, a retreat classic. I love the freshness of the nourishing green sauce, which can be used as a salad dressing too. If you want to make it into a raw dish, which is perfect for summer, keep the peppers, carrots and courgettes raw and leave out the quinoa. I add the quinoa in colder months.”

WHAT YOU’LL NEED

Juliennne peeler (optional)

• Spiraliser or mandolin (optional)

• Saucepan Frying pan

• Blender

INGREDIENTS

360g/12½oz/2 cups quinoa

• 1l/35fl oz/4¼ cups water

• 30g/1oz/¾ cups coriander leaves, chopped

• 2 tablespoons lemon juice

1 tablespoon coconut oil

• 2 red peppers, deseeded and sliced

• 6 carrots, julienned (either using a juliennne peeler or knife)

• 2 courgettes spiralised or thinly sliced lengthways (either using a mandolin or knife)

• Salt

4 lime wedges, to serve

FOR THE GREEN SAUCE

• 250g/9oz/1 cup almond butter

• 1 tablespoon tamari

2 tablespoons grated root ginger

• 1 chilli (or use less if you’re not into spice)

• 1 garlic clove, peeled

3 tablespoons lemon juice

1 tablespoon lime juice

• 300ml/10½fl oz/1¼ cups water

60g/2¼oz/1½ cups basil leaves

• 25g/1oz/scant 1 cup coriander leaves

• 2 tablespoons agave syrup

• A pinch of salt

TO GARNISH

A handful of crushed peanuts

• 1 tablespoon black sesame seeds

• Edible flowers

Try these nourishing plantbased recipes from Frankie Paz

METHOD

1. Put the quinoa, water and a pinch of salt into a saucepan over a mediumlow heat. Cook for 15–20 minutes until all the water has been absorbed, then turn off the heat and put the lid on to allow the quinoa to steam for 5 minutes. Add the chopped coriander leaves, lemon juice and some salt to taste. Set aside.

2. Heat the coconut oil in a frying pan over a low heat, then add the red peppers, carrots and courgettes. Cook for roughly 7 minutes until the veggies soften but still have a bit of crunch. Add salt to taste.

3. Meanwhile, to make the green sauce, blitz all the ingredients in a blender until well combined. Pour half the sauce over the lightly cooked veggie noodles and stir until coated.

4. To assemble, divide the remaining sauce between 4 pasta bowls. Spoon 3 heaped tablespoons of the quinoa on top of the sauce in each bowl. Top with the vegetable noodles, then garnish with the peanuts, sesame seeds and edible flowers. Serve each bowl with a wedge of lime for squeezing over.

Selenium protects us, but we are still not getting enough

A new Dutch study delivers clear proof of selenium’s cardioprotective and antiinflammatory properties. Still, Europeans are getting less than optimal levels of this vital micronutrient. The question is, can we reap even more health benefits by stepping up our intake, says Bjørn Madsen?

The number of scientific studies that support selenium’s health benefits is constantly increasing, and a new Dutch study1 has just been added to the pile. Here, researchers from the University of Groningen in the Netherlands have demonstrated that those with higher levels of selenium in their blood had a lower risk of contracting and dying of heart failure. Also, they had lower levels of C-reactive protein, a biological marker commonly used to detect inflammation in the body.

The benefits were clear among nonsmokers only. The study, which is named PREVEND and is published in the European Journal of Heart Failure, supports earlier research by pointing to selenium’s key function in protecting the heart and cardiovascular system.

Smokers have lower selenium

The PREVEND study was carried out on nearly 6,000 healthy male and female participants with a mean age of 53 years. Several interesting observations were made, among others, that selenium levels in non-smokers tended to be higher than in smokers. The scientists believe this could have something to

do with the fact that tobacco smoke contains toxic heavy metals such as arsenic that are known to interact chemically with selenium. Arsenic affects the synthesis and expression of selenoproteins and increases selenium elimination via the gastrointestinal tract.

Europeans need more

The Dutch scientists found that the average selenium content in the participants’ blood was 84.6 micrograms per litre, which is close to the average selenium levels found throughout Europe. However, according to a study2 that was published in the American Journal of Clinical Nutrition in 2010, a mean selenium status of nearly 120 mcg/L is required to reach full saturation of selenoprotein P. This specific selenoprotein is the main carrier of selenium to different tissues in the body and is therefore used as a gauge of adequate selenium intake.

100 micrograms per day

If you look at the Dutch study, it shows that people with higher levels of selenium in their blood have lower mortality, less risk of heart disease, and less inflammation in the body. But there is probably room for improvement.

The above-mentioned study from 2010 pointed to a daily selenium intake from food plus a supplement with 100 micrograms of selenium-enriched yeast tablets as a way to get most of the participants up to a selenium status of the ideal 120 mcg/L.

54 per cent lower cardiovascular mortality rate

A good example is the Swedish KiSel-10 study3 where healthy, older men and women were randomly assigned to placebo or daily supplementation with 200 micrograms of selenium yeast (SelenoPrecise) combined with 200 mg of coenzyme Q10. After five years, the cardiovascular mortality rate in the active treatment group had decreased by 54 per cent compared with the placebo group, and the heart muscle function of the participants had improved significantly. Studies have also shown that the same dose demonstrated a good effect on various thyroid disorders.

Sources:

1) “High selenium levels associate with reduced risk of mortality and new onset heart failure: data from PREVEND”, European Journal of Heart Failure (2022),doi:10.1002/ejhf.2405

2) “Establishing optimal selenium status: results of a randomized, double-blind, placebo-controlled trial.”, Am J Clin Nutr, 2010 Apr;91(4):923-31.

3) ”Cardiovascular mortality and N-terminalproBNP reduced after combined selenium and coenzyme Q10 supplementation: a 5-year prospective randomized double-blind placebocontrolled trial among elderly Swedish citizens.”, Int J Cardiol. 2013 Sep 1;167(5):1860-6

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.

Your Food

SPICY LENTILS AND BEETROOT SALAD SERVINGS: 4 AS A SIDE TIME: 55 MINUTES

Frankie says: “This salad was created when I had just borrowed enough money for my boat, and I was finally settling down in the land I grew up in. I was exploring the rolling hills and pink skies. I created it in winter when my body craved freshness but needed the earthy, nourishing beetroot to connect me to my ancestors and to keep me warm. This salad is fiery and filling, and packed full of protein.”

WHAT YOU’LL NEED

• Baking sheet

• Frying pan

INGREDIENTS

500g/1lb 2oz beetroots (about 6), thinly sliced

• Olive oil

• 3 garlic cloves, finely chopped

1 large red chilli, finely chopped (leave the seeds in if you want it extra spicy)

• 1 x 400g/14oz can of green lentils, drained and rinsed

• A large handful of rocket Salt and pepper

FOR THE MARINADE

1 tablespoon olive oil

• 2.5cm/1in piece of root ginger, peeled and grated

• ½ teaspoon agave nectar

• 1 tablespoon red balsamic vinegar

FOR THE PEANUT DRESSING

2 tablespoons peanut butter

• ½ teaspoon cayenne pepper

2 teaspoons agave syrup

• 2 teaspoons tamari

• 2 teaspoons lemon juice

2 tablespoons water

TO GARNISH

• 2 tablespoons sesame seeds

• A handful of chopped chives

METHOD

1. Preheat the oven to 200°C/400°F /Gas 6.

2. Arrange the beetroot slices on a baking sheet, sprinkle with salt and drizzle generously with olive oil, making sure they’re well covered. Roast in the oven for 45 minutes.

3. Meanwhile, mix all the marinade ingredients together in a small bowl. Mix all the dressing ingredients together in a separate bowl until well combined. You want a smooth consistency, so if need be, add another tablespoon of water.

4. Heat a drizzle of olive oil in a frying pan over a medium heat, then add the garlic and chilli and cook for 5 minutes. Add the lentils, season with salt and pepper and fry for 5 minutes.

5. Once cooled, spoon the lentils onto a large serving plate and spread them out. Place the rocket on top, add a splash of olive oil and lightly toss the leaves. Arrange the roast beetroot on top of the rocket, then spoon over the marinade.

6. Drizzle the salad with the peanut dressing, then serve sprinkled with sesame seeds and fresh chives.

Extracted from Plant Feasts: Recipes for slow living in a fast-paced world by Frankie Paz. Published by Nourish Books. Photography: Hannah Bodsworth.

IMMUNE SYSTEM

OXIDATIVE STRESS METABOLISM

SelenoPrecise is one of the most rigorously tested selenium supplements on the market. In the last 35 years it has changed the lives of millions of people in more than 45 countries worldwide.

Selenium contributes to:

Normal function of the immune system, thyroid function, normal spermatogenesis, maintenance of normal hair and nails and the protection of cells from oxidative stress.

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Call today on (0) 1670 534 900 to find out more about Bio-SelenoPrecise and our full range of high quality supplements. You can also visit www.pharmanord.co.uk where you can sign up to our newsletters and stay informed on the latest health headlines.