Your Healthy Living November 2020

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NOVEMBER 2020 www.yourhealthyliving.co.uk

The UK’s number 1 free in-store natural health magazine

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Immunity: fact versus fiction Beat your sugar cravings: tips and recipes

Self-care tips to get you through tough times

The guide to good gut health

+

@YHLMag

Best buys for vegan beauty

Andrea McLean

“It’s important to have a healthy mindset” Why Pilates has the answer, the expert guide to natural tooth care; vitamin, mineral and supplement recommendations, plus the latest news from the world of natural health and wellbeing



Inside YOUR HEALTH

4

November 2020

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

14 C elebrity Health: Loose Women presenter Andrea McLean chats to Liz Parry about how she maintains a healthy body and mind 22 Y our Health: Immunologist Dr Jenna Macciochi looks at some common myths surrounding immunity 30 Y our Health: Registered nutritional therapist Michaella Mazzoni gives an overview of how to choose the right vitamins, minerals and supplements for you

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22 34

36 Y our Nutrition: Lisa and Alana MacFarlane give us an insight into the workings of the gut and how to keep yours healthy

YOURS FOR FREE

5

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

YOUR LIVING

18 Y our Mind: Tips and tricks to help you through stressful times 32 Y our Mind and Body: Scott Britton offers some help for getting back into an exercise routine 34 Y our Look: YHL investigates the growing trend for vegan beauty products 40 Y our Living: Julie Penfold looks at ways to keep your teeth healthy naturally 42 Y our Body: Pauline Caswell offers an insight into the health benefits of Pilates

YOUR FOOD

44 Y our Food: Reduce your sugar intake with these expert tips and recipe ideas

YOUR EXPERTS

Image of Andrea McLean by Nicky Johnston

Hello...

Immunity continues to be a subject at the forefront of everyone’s minds lately. So this issue we have a special focus on immune health, from pages 22 to 29. Immunologist Dr Jenna Macciochi looks at some common myths surrounding immunity, and we highlight some facts, figures and top tips about colds, flu and the immune system. We also have a special focus on gut health, from pages 36 to 39, including an expert overview from Lisa and Alana MacFarlane, the twins behind the wellness platform The Gut Stuff. Our celebrity interview this issue is with Loose Women presenter Andrea McLean who chats to us about how she looks after her mental and physical health during tough times. She has plenty of tips for how to keep your spirits up when life is a challenge. Our Your Mind page includes further advice for looking after your mental and emotional wellbeing, while our fitness features focus on the health benefits of Pilates, and tips for getting back into an exercise routine. Our other features include an expert guide to choosing the right supplement for you, a guide to natural oral healthcare and an overview of vegan beauty trends. Our recipes feature some delicious desserts that are low in sugar, and we also have some expert tips for how to reduce your sugar intake. Wishing you the best of health

16 Health Q&A: Our experts answer your questions on menopausal weight gain, gluten sensitivity and stress relief

Liz Parry | Your Editor

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THE TEAM EDITOR Liz Parry liz@jfnproductions.co.uk • PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi@jfnproductions.co.uk • PRODUCTION Leanne Bassett copy@jfnproductions.co.uk DESIGN Craig Gillespie craig@jfnproductions.co.uk • MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk

Official magazine of Tree of Life, natural health suppliers.

Your Healthy Living magazine is distributed through the largest wholesaler in the natural products industry, Tree of Life. Should retailers require more copies, simply use order code 0003 and these will be delivered subject to availability. Your Healthy Living, JFN Productions Ltd, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2020 Published by JFN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle. Follow us on Twitter: @YHLMag

November 2020 www.yourhealthyliving.co.uk

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Health News

New study to investigate link between vitamin D and Covid-19 A new clinical trial has been launched to investigate whether taking vitamin D could protect people from Covid-19. Researchers from Queen Mary University of London will carry out the CORONAVIT trial for six months to establish whether a ‘testand-treat’ approach to correct people’s vitamin D deficiency during winter could lessen the risk and/or severity of Covid-19 as well as other acute respiratory infections. More than 5,000 people will participate in the study from their homes, without

any face-to-face visits, as all tests and supplements will be sent via the post. Any UK resident aged 16 or more can participate if they are not already taking high-dose vitamin D. To register interest, people can contact the study team on coronavit@qmul.ac.uk. UK sunshine is too weak to make vitamin D in the skin between October and April, and dietary sources of vitamin D are limited. Government recommendations are that the public takes vitamin D supplements at a dose

of 400IU or 10 micrograms per day during winter and spring. This has recently been extended to a recommendation of year-round supplementation in view of potentially decreased sun exposure during lockdown.

87%

Health

NEWS

of people say that they will make an effort to eat more healthily and be more active this autumn.

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

Source: Juice Plus+

Could mindfulness tackle obesity?

Bad news for ‘evening people’

Researchers at Birmingham City University are carrying out research into how mindfulness can help tackle rising obesity across the UK. The team have developed a Construal Diary which encourages mindful eating practices and helps to moderate consumption of calorific foods. They have also developed a Mindful Chocolate Practice, which uses traditional contemplative practices to encourage reflection on the experience of eating and the sensations that arise during this process. The results showed that people ate less chocolate after the mindfulness exercise and during an enforced waiting period at the end of the experiment. Members of the public are being invited to access the tools, and complete a survey to help contribute to the research. Around 62 per cent of the UK population is classed as overweight and 25 per cent as obese, according to Health Express, which can lead to potentially lifethreatening conditions such as Type 2 diabetes and strokes.

A recent study by the University of Illinois at Chicago discovered that being an ‘evening person’ is linked to higher body mass indices among people with Type 2 diabetes. The reason for this, according to the researchers, is that those who go to bed later and wake up later, tend to delay breakfast until later in the day.

AFTER MORE HEALTHY NEWS?

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

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Your Giveaways EVERYONE WINS!

PRODUCT AWARDS 2019

SILVER

Liposomal vitamin C with quercetin

BEST NEW PRODUCT

Good Health Naturally’s CureC™ is absorbed up to nine times better than capsule, tablet and powder alternatives, delivering 1,000mg of liposomal vitamin C per serving. Now with added quercetin, for powerful anti-inflammatory benefits. Vitamin C supports immune function, brain health, heart health, blood sugar levels, and energy production. Five winners will receive a bottle worth £29.95, plus each entrant will receive a mystery voucher. DRAW CODE: YHL-GHN-1020

GORGEOUS TASTE!

Rated ‘excellent’ on Trustpilot Bud & Tender® Filter Pure CBD Cannabis Oil is a premium broad-spectrum oil. 100 per cent natural (no artificial flavours), more effective (full entourage effect), 100 per cent UK legal (THC free), certified ISO 17025 laboratory tested and suitable for vegans and vegetarians. Easy to dose scale and CBD oil consumption guide included. One reader will win a 10ml bottle worth £80.

WIN! FREE PRIZE DRAWS

DRAW CODE: YHL-BUD-1120

££££s worth of fantastic health products to be given away this month. Enter the free draws today!

CALMING AND SOOTHING

New for the cold season

HEALTH AND WELLBEING

CBD goodies up for grabs! With CBD popularity at an all-time high, we have a selection of the fantastic range of premium grade CBD from Sativa Gold to give away. The Sativa Gold range includes CBD oils, rejuvenating creams and capsules and we have a goody bag worth over £125 ready for one lucky winner! DRAW CODE: YHL-CBD-1120

Deeply moisturising, with natural sunflower oil and cocoa butter to calm and soothe, Viridian’s 100 per cent Organic Lip Nurse contains beeswax to nourish and hold in essential moisture. It is supported by the beneficial properties of lemon balm and tea tree herbal extracts. We have six to give away worth £9.50 each. DRAW CODE: YHLLIPNURSE-1120

IMMUNE SUPPORT

Get zinc’d, feel zinc’d!

zinc’d is zinc, vitamins C and D3. All in one capsule, all in the name. Scientifically proven to support your immune system and fight infection. It contains top three clinically proven ingredients for immune support. Convenient on the go, suitable for vegetarians. Free from preservatives, sweeteners and GMO. No gluten. Three lucky readers will win a six-month subscription of zinc’d worth £47.94. DRAW CODE: YHL-ZINCD-1120 SILKY SMOOTH

A luxurious moisturiser for hair and skin So Squalane is made from sustainable sugar beet. Squalane provides a silky, smooth and luxurious touch, without a greasy, heavy after-feeling, preventing moisture loss and imparting suppleness and flexibility to skin. It can also be applied to hair with amazing results. We have 10 bottles of 25ml So Squalane to give away worth £9.95 each. DRAW CODE: YHL-SQUALANE-1120

HOW TO ENTER CLOSING DATE: 31 December 2020 WEB

Just visit www.yourhealthyliving.co.uk

EMAIL

Or email win@jfnproductions.co.uk

and enter your details and the Free Draw Code (eg YHL-BUD-1120) with the Free Draw Code (eg YHL-BUD-1120) in the email subject box.

POST

Or post your name and address

with the Free Draw Code (eg YHL-BUD-1120) to: Reader Offers, Your Healthy Living, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN. (Entries on postcards or sealed envelopes only please.) Also, please note that you can enter multiple giveaways on one postcard.

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

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November 2020 www.yourhealthyliving.co.uk

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Health News

Pregnancy increases constipation risk Women are 2–3 times more likely to suffer from constipation during pregnancy and right after childbirth than at any other time in their life, a new study from the University of Eastern Finland shows. The study found that 44 per cent of women have constipation in the second trimester, and 36 per cent in the third. The incidence of constipation after vaginal delivery increases to 47 per cent, and as many as 57 per cent of women who had a caesarean delivery reported gastrointestinal problems and constipation. Severe constipation increases the risk of haemorrhoids, urinary and faecal incontinence, and pelvic organ prolapse.

Coping with health anxiety

Louise Baillie, S.A.C. Dip (Diet, Exercise and Fitness), is a health writer with A.Vogel natural and herbal remedies (www.avogel.co.uk). Here she takes a look at the topic of health anxiety

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www.yourhealthyliving.co.uk November 2020

FIBRE RICH FOODS Daily exercise, eating a balanced diet that is rich in fibre, and drinking enough fluids are the most important ways to prevent it.

A recent report by the Office for National Statistics found that the number of adults suffering from anxiety has sharply risen during 2020. Now the equivalent of 19 million adults suffer high levels of anxiety in Britain. The pandemic has certainly contributed to the recent rise in anxiety levels as concerns over our health have become a more immediate issue. Health anxiety can be a persistent feeling that you are ill or are about to become ill. If someone has health anxiety, harmless physical symptoms may be seen as an indication of serious illness. There are also various behaviours that indicate an individual is experiencing health anxiety. These include feeling constantly worried about the state of your health, persistently checking the internet for information on health issues and feeling insecure about health, despite having the reassurance of doctors or tests. Health anxiety can be linked with various physical symptoms, such as sleeplessness, headaches, a rapid heartbeat and tiredness.

There are various treatments available to help manage anxiety. Here are some suggestions: • Controlled breathing techniques help to lower the heart rate and provide something relaxing to focus on. • Exercise is a good way to keep busy, plus it releases feel-good hormones known as endorphins which can lift the mood. • Natural remedies can be a really good tool for treating the symptoms of mild stress and anxiety and one particularly helpful option is St John’s Wort. • Charities like Anxiety UK (www.anxietyuk.org.uk) and Mind (www.mind.org.uk) have helplines available and may be able to direct you towards specific services, such as support groups, that are available in your area. They also hold online support groups for people experiencing anxiety. If your concerns about your health feel overwhelming or persistent despite implementing self-help strategies, it is sensible to consult your doctor.

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

The Art of Healthy Living: How good nutrition and improved well-being leads to increased productivity, vitality and happiness by Denise Kelly (Capstone, £14.99). Nutritional therapist Denise Kelly explains how to balance fitness and fun with diet and lifestyle. She outlines how to make simple adjustments to improve the quality of your personal and professional life and enjoy higher energy, better mental and physical ability and increased strength. She also explains how to include superfoods in your diet and how to use herbs that enhance energy and vitality.

The Happy Menopause: Smart Nutrition to Help You Flourish by Jackie Lynch (£12.99, Watkins Publishing) This new title by nutritional therapist Jackie Lynch is a one-stop solution for all women to achieve a happier, more balanced transition through the perimenopause and beyond. It includes a clear explanation of hormonal changes, how to recognise symptoms and why they happen, targeted nutrition tips for each specific symptom, lifestyle advice plus menopause-friendly food tips to factor into your favourite recipes.

Listening through my Hands: What is your body saying to you? by Carly Chamberlain (£10.99, Filament Publishing) This new book gives an insight into the author’s life as a body therapist, educator and yogini. Having spent years tuning into her clients’ physical and emotional pain through remedial therapy and energy work, Carly shares the key to true holistic healing through rituals, simple living and the unravelling of your past to unlock the authentic joy withheld in the body’s intelligence.


Health News

E H T N I

S S E R P

In our new column, YHL takes a look at the latest new product launches in the world of natural health and wellbeing. We will also be trying and testing these products on our social media channels, so look out for them on Twitter, Facebook and Instagram this month! Facebook “f ” Logo

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Good cough, bad cough Australian researchers have discovered that we have different types of coughs which use different brain circuits. The findings are pertinent because more people seek medical advice for an unwanted, nagging cough than any other ailment. In some people their cough can persist for years without relief, as effective treatments are not readily available.

GET YOUR GREENS ON THE GO Let’s face it, not everyone is a huge fan of kale. If you struggle to eat your greens, then 8Greens, £14, could be just what you need! This effervescent tablet contains spinach, kale, aloe vera, wheatgrass, blue green algae, barley grass, chlorella and spirulina. It’s a convenient way to get real greens on the go, contains zero sugar and is made with minimum environmental impact.

THE PERFECT PAIRING Did you know that 50 per cent of people may have vitamin D stored in their bodies but are unable to activate it because of insufficient magnesium levels? This is because vitamin D needs magnesium to be metabolized in the body. New Vitamin D Plus is formulated with the cofactors needed for optimal vitamin D uptake. In addition to vitamin D, it contains magnesium, B12 and K2.

A NEW WAY TO ENJOY CBD Launching with Citrus, Berry, Mint and Natura flavours, &CHILL CBD pouches, £9.99, from V&YOU are the newest way to enjoy the uplifting benefits of CBD. Packaged in an easy-to-access tin, each product includes 15 pouches which contain 20mg of CBD. Simply pop the pouch between your cheek and gum. Celebrate your individuality and choose your vibe to match your mood, whether that’s calm, chill, focus or boost.

HEALTHY LIVING FOR ALL The Swiss-based expert team behind NaturalWorks is committed to improving access to holistic and natural solutions for everyone. Their website has been designed as a scientifically backed, and unbiased source of information for CBD enquiries with new blog posts each week. Their first product launch is NaturalWorks Broad Spectrum CBD Oil, £30, which is 100 per cent plant, GMO-free, pesticide-free and heavy metal free.

POTENT PLANT POWER Hatcha, a new edible hemp powder, can be used in baking or drinks for an everyday natural boost. The powder, only available in the UK through CBD One, contains naturally high levels of CBD and CBDa, as well as many other cannabis plant compounds, creating an entourage effect for added potency. More than just an extract, Hatcha offers the whole plant in all its glory.

LASHING OUT! Wish you had longer lashes? Emani Vegan Cosmetics has just launched a new Double Lash Grow Mascara, £25, which promotes thicker and longer lashes in 30 days! Organic mung bean coats the lashes with amino acids, proteins, and minerals, while red clover sprout renews and rebalances the hair follicle cycle. This gentle vegan formula is suitable for sensitive eyes.

Previous research had shown that separate pathways in the brain are involved in the response to a good cough (which is needed to clear airways, to ensure optimal lung health) vs a bad cough (a sign of disease). In this new study, participants underwent testing to assess cough reflex sensitivity followed by brain imaging in an MRI scanner while inhaling different substances. The researchers hope that their findings will help doctors to treat troublesome coughs in disease without disrupting the protective cough we need for optimal lung health.

IN THE

PRESS 8

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NOVEMBER 2020 www.yourhealthyliving.co.uk

Health News

OCTOBER 2020 www.yourhealthyliving.co.uk

Did you know? When you buy CBD oil, the ‘lab report’ should be readily available for you to see. Checking the ‘lab report’ gives you peace of mind that the oil you are about to consume contains the correct amount of CBD and that it’s clean and safe for consumption. The official terminology for a ‘lab report’ is a ‘Certificate of Analysis’ (COA), which should be produced by an independent, accredited laboratory. The five key tests to look out for when reviewing a COA are: potency, heavy metals, pesticides, microbials and mycotoxins.

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spa A weekend yoga and 0! retreat worth £1,00

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FREE magazine

Immunity: fact versusFREE magazine fiction

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Self-care tips to get you through tough times

Beat your sugar cravings: tips and recipes

Best buys for vegan beauty

The guide to good all the time? Tired al help for gut health Natur

Heart health: know your risk

adrenal fatigue

Mindfulness tips for stressful times

Your winter skincare guide

Andre

a Henry Firth & Ian TheasbyMcLean + +

is quick “Vegan cooking

“It’s important to have a healthy mindset”

and easy”

Why Pilates has the answer, the expert guide to natural tooth care; vitamin, mineral

and vegan recipes, October, delicious supplement recommendations, plus the latest news from the world of natural health and wellbeing , liver cleansing for Sober competition! brand new social media Natural help for the menopause off your creativity in our plus your chance to show

FREE

GIFT

Subscribe now and get a free gift! When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift, a pouch of Time Health Organic Freeze-Dried Elderberry Powder RRP £21.98. Elderberries are a low-calorie, antioxidant-rich food packed with vitamin C, dietary fibre, anthocyanins, phenolic acid and flavonols including quercetin. The Organic Elderberry powder is freeze-dried to lock in nutrients and has a delicious flavour, making it the perfect addition to smoothies. Subscribe today at www.yourhealthyliving.co.uk/subscribe

Source: Bud & Tender (www.budandtender.com)

5 minutes with...

Dr John Briffa

How did you become involved in the natural health industry? I originally qualified as a doctor, but soon after became immersed in natural health. A chance conversation with a patient piqued my interest initially, and then I had a quite profound personal experience with it. In short, a change in my diet cured my life-long eczema, restored my energy, and allowed me to lose fat without hunger. While I was quite cynical about natural medicine when studying as a doctor, my personal experience led to me thinking I had missed a trick! Since the early 90s I’ve used ostensibly natural approaches in my clinical work, and also developed a career in health writing and journalism. More latterly, I have developed a supplement designed for the support of cognitive function in adults (Synaptaid), as well as one for immune support (Virillin).

Follow us on Twitter: @YHLMag

What is your philosophy on natural health? I am a great believer in learning from science and research, and using this to identify proven or promising approaches to overcoming illness and enhancing wellbeing. But, I also believe there is huge value in experience. I often end up advising approaches that draw on these two lines of evidence. So-called ‘evidence-based medicine’ was always supposed to be about a coming together of these two lines of evidence and, to this day, I endeavour to have them inform my work, wherever possible. What is your number one tip for good health? That’s a tricky one, as different people benefit from different things. For example, for one person, optimising sleep may be transformative, while for another some dietary adjustment might enhance health and resolve a health issue. Overall, though, one piece of advice I think holds true, whatever the specific approach, and that is ‘consistency trumps intensity’. Some regimes can be a little unrealistic and unsustainable. In general, I suggest people integrate changes that even if not ‘ideal’, are manageable in the long term, which is where lasting benefits are to be found. Dr John Briffa is a medical doctor, speaker and author. Visit www.drbriffawellness.com

November 2020 www.yourhealthyliving.co.uk

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Health News

Young people’s immunity at a low A new survey has revealed three-quarters of young people have reported symptoms of low immune health since the start of the coronavirus pandemic – more than any other age group. The poll from Tonic Health, which questioned 2,000 people across the UK, shows that the main symptoms are high stress levels, constant lethargy or low energy and gut issues. The poll also revealed that the over-55s are the most anxious about a second wave of coronavirus, with 85 per cent reporting they feel worried. However, they’re also the most likely to have done nothing to strengthen their immunity with three in five saying this.

Editor’s Choice

On a more positive note, 53 per cent of Brits are taking steps to strengthen their immunity with the top five most popular methods including exercise, eating at least five portions of fruit and veg, getting plenty of sleep, taking vitamin supplements and limiting sugar intake.

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www.yourhealthyliving.co.uk November 2020

Stress, illness, medication, poor nutrition, over-styling – there are so many factors that can cause hair growth disruptions. Nourkrin® Woman, with unique ingredient Marilex®, is scientifically formulated to help maintain a normal Hair Growth Cycle and promote healthy hair growth. Nourkrin® is supported by over 30 years of clinical research and development and is recommended by doctors, dermatologists and trichologists the world over. Plus, it’s the only hair growth supplement to be awarded an unprecedented two gold medals by the World Trichology Society. Eight out of 10 women reported an improvement in the growth, quality and appearance of their hair after taking Nourkrin®.

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More than D-Mannose

Bladapure bottles are 100% recyclable.

Bladapure

is a unique food supplement which combines the effectiveness of D-Mannose with Organic prebiotic inulin, Organic cranberry and key nutrients to create an inhospitable environment for bacteria which can cause Cystitis and bladder discomfort.

Available in 100% active clean fill capsules or a delicious pure powder, Bladapure provides 100% active ingredients with no fillers, flavours, binding agents and includes organic ingredients where available to provide a pure and natural solution to help maintain a healthy urinary tract.

Available from all good health food stores.


Winter is here: We must pay attention to our joints

and muscles to maintain a high level of mobility. Tell me more! Collagen Plus – the award-winning collagen supplement – is a proven and natural way to support and strengthen joints and muscles. It keeps connective tissue flexible, enabling our bones and cartilage to bear weight. What’s in it? 7,500mg collagen, 1,000mg glucosamine and 800mg chondroitin. Collagen Plus is the best-selling health supplement from ArthroVite, the UK’s no. 1 collagen specialist. Available from? All good independent health food stores or via www.arthrovite.com (0800 0181 282)

Try this!

Try this! Bud & Tender® broad-

spectrum filter pure CBD Oil 1,000mg is rated ‘excellent’ on Trustpilot. Tell me more! This product is 100 per cent natural, free from artificial flavours and has a gorgeous cannabis taste. More effective (full entourage effect), 100 per cent UK legal (THC free), eight tests completed by a certified ISO 17025 laboratory, easy-to-dose scale and CBD oil guide included. Suitable for vegans and vegetarians. How much? £80 for 10ml. Available from? Independent health food stores and pharmacies or www.budandtender.com

Peanut Hottie is a great tasting peanut butter powder that’s high in protein and has 80 per cent less fat than normal peanut butter. Tell me more! It’s vegan and vegetarian approved and gluten and GMO-free. Peanut Hottie is great added to homemade meals or snacks. People will surely go nuts for this product! How much? £3.60 for 180g. Available from? Visit bravurafoods.myshopify.com

You`ll Great buys at your health store

Do try: Calico’s Day and Night box. Why should I try it? Calico supplies

organic, chemical-free sanitary products for your period. Their choice of pads, tampons and liners are made from natural organic cotton, and treat your body with the love nature intended without bleach or toxins. Cruelty free and eco-friendly, Calico is the natural option to cater to your flow. Available from? www.calicofibre.co.uk

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www.yourhealthyliving.co.uk November 2020

Immune health is important.

Support your immune system with highly bioavailable vitamin C from Lipolife®. Why is it so good? Lipolife Liposomal Vitamin C ensures intra-cellular delivery by encapsulating the vitamin in special micro spheres which protect the nutrient from digestive degradation. By doing this, Lipolife mimics the innate cellular delivery and absorption mechanisms of your body, targeting vitamin C into the cells. Recommended levels of vitamin C in the body support a fullyfunctioning immune system, healthy skin and strong blood vessels. Available from? Preferred retail partner www.naturesfix.co.uk

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Try this! Patch Adam is a UK company manufacturing in-house with its own

CBD in a cream! The Sativa Gold

Intensive Rejuvenating Cream has a luxurious, silky texture that feels amazing and keeps skin moisturised throughout the day. Tell me more! It also enhances the absorption of CBD cannabinoids into your body to help maintain natural balance and wellbeing.

Available from?

www.sativagold.co.uk

R&D laboratories creating the best products available on the market today. Tell me more! The company provides premium CBD products for health and wellness including a range of delicious CBD oils, edibles, CBD topicals for pain relief and spa CBD bath bombs for relaxation. How much? From £4.99. Available from? Exclusively at www.patchadam.com

What’s this? Vestra Nutrition’s

Liposomal Vitamin C takes vitamin C supplementation to the next level. Why is it so good? Liposomal technology encapsulates the vitamin C into tiny particles that are easily absorbed by the body. This cutting-edge veganfriendly formulation includes vitamin C cofactors such as quercetin, bioflavonoids and acerola cherry. Available from? Independent health food stores and www.vestranutrition.com

What’s this? CholBiome®X3 is a tri-layer food supplement

What’s this? New Nordic’s Apple Cider is for when

that combines three science-backed, natural ingredients to support healthy cholesterol levels. Why is it so good? It contains LPLDL®, a patented and scientifically supported probiotic, vitamin B3, and red yeast rice rich in monacolin K to support healthy cholesterol levels. How much? £23 for 30 tablets. Available from? optibiotix.online, the home of health and wellbeing. Quote YHLCB20 at checkout for 20 per cent off your first order.

you live life to the full. Tell me more! The herbal and nutrient combination contributes to efficient digestion and break down of fats. It contains apple cider in combination with artichoke, dandelion and choline, all helping to break down and digest fats. Apple cider has been used in medicine for 5,000 years. How much? £16.95 for 60 and £17.99 for 30 tablets. Available from? Your local leading independent health food store. Visit www.newnordic.co.uk

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November 2020 www.yourhealthyliving.co.uk

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Celebrity Health

It’s important to have

a healthy

Loose Women presenter Andrea McLean chats to Liz Parry about how she maintains a healthy body and mind

T

mindset

V and radio broadcaster Andrea McLean can regularly be seen on our screens as one of the presenters of the ITV chat show Loose Women. Scottish-born Andrea has enjoyed a 26-year career in broadcasting and is also a best-selling author as well as the cofounder of the female empowerment site www.thisgirlisonfire.com. Her latest book, This Girl is on Fire, is a guide to overcoming past trauma and living the life you want.

healing. Did this help alongside the conventional therapies? Andrea: Yes, 100 per cent. I know that it sounds a bit ‘woo woo’ but, to me, it’s actually quite logical because your body is made up of energy. I believe that your physical health and your mental health can cause blockages in the body where you hold on to stress for such a long time. I was recommended this lovely woman called Marie Reynolds who is an energy healer and she really helped me.

Q In your new book you talk candidly about the breakdown you suffered and your battles with anxiety. You also include plenty of self-help exercises too. Are these based on the things that helped you through your own difficulties? Andrea: Yes, it’s a mixture of lessons that I’ve learned through other people, through different kinds of therapy or books that I’ve read. We all go through hard times and hopefully I can pass on some tips about the things that have worked for me. I’m paying it forward. The way I see it is that the internet is awash with all kinds of information and it’s not so much ‘I don’t know where to go for information’, it’s ‘I don’t know where to start’. So, I decided to put everything together in a book using my personal experience as the key. Every time I write a book I write it for one person; I never think of lots and lots of people reading it. I always imagine that I’m having a conversation with one person sitting opposite me and I write as if I would talk. I like the idea of someone holding it in their hands, and it’s as if we’re having a conversation together.

“We all go through hard times and hopefully I can pass on some tips about the things that have worked for me.”

Q You mention that in addition to therapy and CBT you also tried energy 14

www.yourhealthyliving.co.uk November 2020

syndrome and I’ve got vasculitis which is inflammation of the blood vessels. I know it has come from suppressing stress and holding everything in. So, I need to learn to let things go because otherwise I’m making myself ill. Q Do you like to take a holistic approach to your health? Andrea: Yes, I think so. I try to make sure that I eat really well so that I’m giving my body what it needs. But at the same time, I had a full hysterectomy four years ago so I take HRT. But my HRT is made from yams, so it’s coming from a natural source. I take it every day to boost my oestrogen. If I needed medical intervention I would take it, but I also think that we need to look after ourselves in every possible way. Q What kinds of foods do you eat on a regular basis? Andrea: I start every day with a smoothie that I make myself. I throw in a green apple, a handful of almonds, some frozen spinach, some blueberries, a bit of apple juice and a little bit of almond milk. I also put in some flax seeds with some super greens powder and a bit of cinnamon. I have that pretty much most days and it fills me up so I don’t need anything until late morning. I have sourdough rather than normal bread as it just works better for me. I eat a lot of eggs so I might have poached eggs or an omelette for lunch. I also have a lot of chicken or fish and steamed veg or stir fries. I eat a lot of nuts as snacks and I drink lots of water. I only have one cup of coffee a day. I used to like a lot of it but I think that if you have too much it can make you a little bit jittery. I think with everything the world is going through right now, the last thing you need is something that makes you jittery!

Q Do you think that there is a link between emotional or mental stress and physical illness? Andrea: Yes, I definitely think there is a link between the two. And what’s so great is that now more and more health practitioners are talking about mind–body wellness rather than seeing the two as separate things. For me, when I’ve gone through periods of intense stress or upset or trauma, it’s always manifested itself physically in some way. I’ve had three different bouts of what the doctors called ‘a shingles-like virus’, I’ve got Raynaud Facebook “f ” Logo

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Andrea McLean

Q Do you take any particular vitamins or supplements? Andrea: Yes, I use a vitamin D oral spray and have been using it for about a year. I just believe that most of us are vitamin D deficient. I’ve given it to the whole family so everybody’s got these little sprays in the bathroom now and I keep pestering the kids to use them. You have a few sprays under the tongue, and just let it sit there for a bit. I also take vitamin C capsules, fish oil capsules and a supplement that supports brain health and mood. It helps me to feel more energised. I’ve just got to know myself over the years and I know that I am a highly sensitive person. I’ve accepted it now rather than thinking that there’s something wrong with me. I almost feel like I operate on a different frequency to everyone else. I feel things really deeply and I think deeply and take things to heart. So I know that I need to keep a healthy mindset and I take things to boost my brain and my mood. Q What do you do to relax and chill out? Andrea: I really enjoy meditating. I bought a Do Not Disturb sign before lockdown that says, “Quiet please. I’m meditating,” and told the whole family that if it’s on the door to not come in. I also find gardening really relaxing. I can put an audio book on, get to work tending to the plants, and totally lose myself. Q Do you enjoy exercise? Andrea: Yes I do, although I’m not as good as I used to be. I’ve fallen off the fitness wagon a little bit. I enjoy being fit and I enjoy being well. I tried all sorts of different things during the lockdown and in the end I went back to what I enjoy, which is weights and yoga. I really tried during lockdown to do what everyone else was doing, like joining in on the aerobics videos. But I just can’t do it because my brain doesn’t work that way and I’d go left when everyone else was going right. I ended up getting so stressed! So, I’ve gone back to what I enjoy. Q Did you use any particular techniques for managing your anxiety during the lockdown period? Andrea: I think I went through the same sort of emotions that the whole planet went through. When it first happened there was panic and fear. Then, as a mum, I went into protection mode. Then you get into a routine and you find what works and it seems to tick along all right. But then there’s this dawning realisation of when will this actually be finished? We are absolutely underestimating the mental toll this is taking on us, going through this experience. If some days it all feels a bit much, just stop and go for a walk, listen to some music or just do something else. You can’t be expected to behave in a ‘normal’ way when life is not ‘normal’. Be kind to yourself and do what you need to get through it. Follow us on Twitter: @YHLMag

Images of Andrea McLean by Nicky Johnston This Girl is on Fire by Andrea McLean is published by Hay House Publishers and priced at £12.99. To find out more, visit www.thisgirlisonfire.com.

November 2020 www.yourhealthyliving.co.uk

15


Your Health

&A

Your health

You asked: “Why have I gained weight during the menopause? Is there anything I can do to help?”

SEEMA VEKARIA ANSWERS: “Weight gain is common during menopause and often women struggle with their changing body shape. Oestrogen is one of the key sex hormones and, amongst many other things, regulates numerous aspects of fat and glucose metabolism. During menopause oestrogen levels decline which can lead to changes in our metabolism, and ultimately weight gain. This may also be compounded by the current global situation potentially causing sleep disruptions, increased stress, and changes in eating habits such as increased alcohol intake. However, it is possible to lose weight during menopause by improving dietary and lifestyle choices. Prebiotic fibre, such as inulin and resistant starch, promote feelings of fullness, reduce cravings, and promote weight loss. You can increase intake through fresh fruit and vegetables, or prebiotic supplementation. Stress reduction is important and daily relaxation techniques such as breathing exercises, gentle stretching and meditation can help along with calming nutrients such as chamomile, lemon balm, magnesium, and vitamin B6. Get a good night’s sleep by creating a nighttime routine: remove technology from the bedroom and opt for cooling, breathable nightwear and bedding. Also try to get some daytime light by going for a daily walk. Above all, remember: “Ageing is not ‘lost youth’ but a new stage of opportunity and strength,” (Betty Friedan).” n Seema Vekaria is a clinical nutrition advisor with BioCare. For more information, visit www.biocare.co.uk

You asked: “Can gluten sensitivity affect my mood?” ANIA MASON ANSWERS: “Only about 1 per cent of the population is currently diagnosed with coeliac disease. However, non-coeliac gluten sensitivity is becoming more and more prevalent. Gluten is a large protein that is highly resistant to enzymatic breakdown and it’s found in wheat, rye and barley. It can cause inflammation, the opening of tight junctions in the gut lining and can lead to autoimmune reactions. Most commonly known symptoms are around the gastrointestinal tract, but gluten can affect many other bodily systems including the central nervous system and brain. The connection between gluten and mood can be multifactorial. Gluten can cause: • Inflammation leading to imbalances in the gut flora which can adversely impact mood. • Intestinal permeability, allowing certain foods to enter blood circulation triggering an attack of the immune system, which can lead to anxiety and depression. • Damage to the gut wall leading to nutrient malabsorption, causing deficiencies in nutrients vital for mood such as vitamins B, D and zinc. About 90 per cent of our happy hormone, serotonin, is produced in the gut and therefore its optimal health is paramount in ensuring adequate levels. With the number of prescriptions for antidepressants growing, in 2018 reaching 70.9 million in the UK alone, it may be time we start to explore the underlying causes of mood imbalances such as gluten sensitivities.” n Ania Mason is a Registered Nutritional Therapist at the Institute for Optimum Nutrition. For more information, visit www.ion.ac.uk. Photo credit: Stefan Warakomski

You asked: “I’m really struggling working from home – I miss my commute as my wind-down time. How can I get it back when I don’t leave the house?” PAMELA SPENCE ANSWERS: “Our commute home is important because it allows time to digest the work day. Being able to work in a room where you close the door is very helpful and, if not, being able to tidy away your work things will have a similar effect. I advise patients to have a ritual to signal the end of the work day. You could go for a walk to get your body moving and give you processing time. You could have a shower, work out or practise yoga stretches. You could also simply create the break by getting a hot drink to support your body to wind down. Choose a herbal infusion that supports your body and helps tip you into rest and relax mode. Make it mindfully – perhaps using a special mug – and enjoy it away from your computer, allowing the happenings of the day to play through your head. Write notes if you need to but get some distance from them, then go and get on with your evening. Herbs that can really help here are any blends based on chamomile. Also look for special ingredients like lime flower or California poppy to create a sense of peace.” n Pamela Spence is a medical herbalist, writer and educator and runs a successful clinical practice in Scotland. For more information visit www.pamelaspence.co.uk

Email your questions to liz@jfnproductions.co.uk You can also write in with your queries: Your Healthy Living Q&A, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, CB9 7BN. Facebook “f ” Logo

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Pill-free vitamin D Fast, eective immune support – in a spray

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Your Mind

Dealing with 3 ways to boost your the darker days self esteem

Ruairí Stewart is a London-based psychotherapist who specialises in self-esteem and relationships. Here he offers three top tips for anyone lacking confidence and self-worth.

1. Become solid in who you are as a person It’s important to give yourself the space and time to understand who you are as an individual. You can do this by considering the following questions: What are my beliefs? What are my values? Reflect on your answers and compare them to the life you’re living now. Do you believe that the life you’re currently leading directly aligns with the life you want to lead?

2. Own and honour your feelings Trust your gut! Especially those people-pleasers out there. Practise speaking the truth, let your feelings be known and you will unlock those deeper, intimate connections in your personal relationships. The right people will listen and respect you and your thoughts. The wrong people will kick back or react negatively. It’s about knowing the difference.

3. Understand that perfection does not exist Ultimately, you cannot be all things to all people. Making mistakes is what makes us human, and your failures do not define you. When you fail (because you will), learn from the experience, pick yourself up and try again. Secondly, check the standards you hold yourself to. Hear your self-talk and listen to the judgments you are making about yourself. Ensure that these judgments are coming from you, not anybody else, no matter how important you believe their opinion to be. For more information, visit happy-whole.mykajabi.com or follow Ruairí on Instagram @thehappywholecoach

63%

of workers feel more relaxed as a result of working from home. Source: Opinium Research (www.opinium.com)

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How can we help ourselves in darker moments? Here are two approaches that may help you break through negative thought patterns and find a greater sense of peace:

1) Ask yourself a thinking question. This is an approach that was developed by David Rock, a neuroscientist and coach who recognised that wherever we place our attention determines our thoughts, feelings and energy. Therefore, if we are thinking about a problem, drama or challenge in life, or if we are thinking negatively about ourselves, then we can ask a thinking question to break through our own thought patterns. One great question to ask is: “Are my thoughts helping me or harming me?” By asking a thinking question, you resume the position of the observer of the thoughts versus being caught up in the thought. Remember: you are not your thoughts. 2) ‘Thinking’ Meditation. Meditation can be tough when you are over-thinking and in a dark place. However, this meditation can be very useful. Simply close your eyes and repeat the phrase: “I wonder what thought I will think next?” When practised for a few minutes, you will find that the mantra acts like a circuit breaker for the negative thoughts. Expert advice from Alister Gray, Life Coach, Mindset Expert and Founder of Mindful Talent (www.mindfultalent.co.uk).

Have more ‘me time’ in 2021 This year has certainly been turbulent for us all, and so a good way to recover from a year of ups and downs is to reflect and plan for 2021. Designed to build purpose and empowerment within daily to-dos and decisions, Ponderlily planners provide the tools to plan a well-balanced life. They combine mindfulness, functionality and flexibility to support success and help you reach your goals. Each one is beautifully designed and environmentally conscious from cover to cover: made with cloth cover, soy-based inks, recyclable paper and recycled packaging. The Ponderlily 2021 planners are available in a range of colours, priced at £35 and available from ponderlily.com

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Your Health Look

Infection:

the facts and the fiction Immunologist Dr Jenna Macciochi looks at some common myths surrounding immunity

I

t starts with a sniffle. Next thing you know, the whole household is sneezing, coughing and passing tissues. Before long, the common cold, or worse, the seasonal flu, is upon you all.With so much conflicting advice out there, it can be difficult to know what to believe. So let’s start by putting myths to rest with a simple guide.

No. 1 tip to avoid infection

In the mid-19th century, a Hungarian man called Dr Ignaz Semmelweis made an important discovery. He linked childbed fever among women who had just delivered their babies in the hospital to the failure of the doctors who delivered those babies to wash their hands after performing anatomical dissections of the dead. The key to reducing infection was simple: wash your hands. Semmelweis died before his theory gained support, but hand-washing remains a cornerstone of modern-day infection control.

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www.yourhealthyliving.co.uk November 2020

Most people are infectious before they get symptoms

Before the onset of symptoms, a person may already have an infection. How this works depends on the germ in question. Respiratory viruses are best engineered to spread when you have physical symptoms; the more symptomatic you are, the more you sneeze and cough, the more likely you are to spread an infection. But sometimes you can infect others with a virus even when you are asymptomatic. For influenza, you are infectious one day before symptoms and five to seven days after their onset. Young children and patients with altered immune systems can spread the virus for longer periods of time.

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Your Health

It’s just a mild cold – am I less infectious?

Just because you have mild symptoms doesn’t mean the virus is mild. It may just mean that you lucked out with your compatibility genes for that particular germ and your immune system is able to control the infection. For this reason, it’s important to remember that even with minimal symptoms, you can still infect others and potentially make some people really sick, especially those who are vulnerable, including the elderly and very young.

Why do colds and flu strike in winter?

The flu season in the UK starts in October and is in full swing by December, generally reaching its peak in February and ending in March. For our Antipodean cousins, the season is flipped. Put simply, whenever and wherever there is winter, there is flu. A common misconception, however, is that flu is caused by cold temperatures. This is not quite true. Flu is caused by the influenza virus. Cold temperatures simply create conditions that make it easier for the virus to spread. Scientists now know that the influenza virus is transmitted best at cooler temperatures and low humidity. So the viruses that cause the flu survive better in winter and are able to infect more people. Another reason is the lack of sunlight and the different lifestyles we lead in winter months: days are colder and shorter during the winter, so we spend more time indoors and are more likely to share air with someone who’s infected. Lack of sunlight leads to low levels of vitamin D, a key immunenourishing nutrient. Having less vitamin D decreases our immunity’s ability to fight the virus.

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You’ll catch a cold from being cold

‘Put on a jacket or you’ll catch a cold.’ I’m sure you were told this as a child, but nowadays it is usually dismissed as an age-old misconception. But it turns out that this advice contains a kernel of truth too. It has been shown that when you are exposed to the cold for a prolonged time you may not be able to launch the most robust immune attack. While this effect might be marginal in most healthy people, older people, young kids or those with underlying health issues may have an even harder time fighting off the virus. So, best heed your parents’ advice and bundle up when heading out in the cold! Wearing a scarf in winter does warm the air in the back of your throat, making it less hospitable for those seasonal viruses that prefer cool air.

Extracted from Immunity: The Science of Staying Well by Dr Jenna Macciochi (Thorsons, £14.99)

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When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift, a pouch of Time Health Organic Freeze-Dried Elderberry Powder RRP £21.98. Elderberries are a low-calorie, antioxidantrich food packed with vitamin C, dietary fibre, anthocyanins, phenolic acid and flavonols including quercetin. The Organic Elderberry powder is freeze-dried to lock in nutrients and has a delicious flavour, making it the perfect addition to smoothies. Subscribe today at www.yourhealthyliving.co.uk/subscribe


Your Health

Immunity

FACTS AND FIGURES

YHL takes a look at some facts, figures and statistics about colds, flu and the immune system

Stress can weaken the immune system and increase chronic inflammation. Research published in the Journal of Behavioral Medicine has shown that yoga may help to boost the immune system and decrease inflammation in the body. The analysis of 15 different clinical trials found an overall pattern that yoga reduces pro-inflammatory markers. Most of the research studies involved yoga programmes lasting from eight to 12 weeks.

Here’s another good reason to give up smoking: research has shown that smokers and those who are exposed to secondhand smoke have reduced amounts of vitamin C in their bodies. Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection. Studies show that smokers require 35 mg more vitamin C daily than non-smokers.

Half a teaspoon of honey before bedtime has been found to be superior in relieving night time cough symptoms and improving sleep quality compared to over the counter medications. Manuka honey is thought to have added antiseptic qualities.

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More than 200 different viruses are known to cause the symptoms of the common cold. An estimated 30–35 per cent of all adult colds are caused by rhinoviruses.

Adults suffer two to five colds each year while school children can suffer seven to 10 colds

Up to 77 per cent of people with flu have no symptoms, according to a study published in The Lancet. However, they can still pass it on to people who are more vulnerable to infection, such as those with underlying conditions and the elderly.

Oily fish such as sardines, anchovies, herring, salmon and mackerel are rich in omega-3. Omega-3 helps to reduce inflammation which may help to increase airflow and protect the lungs from colds and respiration infections.

Mushrooms are the only vegetarian food that can make vitamin D as they contain a specific compound called ergosterol. Ergosterol is converted into vitamin D when exposed to the sun’s ultraviolet (UV) radiation, similarly to how human skin synthesises the vitamin in response to sun exposure. As vitamin D plays a key role in supporting the immune system, give your mushrooms a boost by putting them in the sun for at least 15 minutes.

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Our new range of seasoning pots delivers big flavour to mealtimes. from aromatic Fajita and herby Vegetable Blends to hot Piri Piri there’s a flavour for all tastes. Comes complete with a handy FSC-certified wooden spoon.

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feel tip top naturally this winter is to help maintain the body’s natural immunity. Tell me more! Bio-Kult Infantis is suitable from birth and contains seven strains of live bacteria, omega-3 and vitamin D3 which contributes to the normal function of the immune system. How much? £12.62 for 16 x 1g sachets. Available from? All passionate retailers. Visit www.bio-kult.com

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traditionally for hundreds of years to support the immune system. ParActin® is a premium form of andrographis and the result of 20 years of research. Clinical studies have shown that ParActin® andrographis is effective at reducing the occurrence and intensity, symptoms and signs of the common cold. Tell me more! In addition to its immune boosting properties, ParActin® andrographis has been proven to support joint, bone, cartilage and muscle health. Available from? Independent health food stores and timehealth.co.uk

Essential Oil Immunity Blend. Why should I try it? Prevention is always better than cure! The SOiL Immunity Blend has been formulated with a cleansing and zesty fusion of lemongrass, benzoin, tea tree and thyme organic essential oils to guard against illness. This blend is great to use during the winter months, either in a diffuser to purify the air or mixed with a carrier oil for use in massage. How much? Priced at £9.90. Available from? Health stores and online at www.soilorganics.co.uk

Wise buy! Minor throat irritations can come along at any

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What’s this? Epresat is a delicious multivitamin liquid supplement which provides eight essential vitamins (A, B1, B2, B3, B6, C, D and E) in a base of fruit juice concentrates and herbal extracts. Tell me more! Vitamins A, B6, C and D contribute to the normal function of the immune system. Epresat is free from preservatives and suitable for vegetarians. How much? £11.95 for 250ml. Available from? Selected health food stores. Visit www.floradix.co.uk

Support your immune system!

Wise Buy! Purely-C is a highly

absorbable source of Raw food-source vitamin C plus flavonoids. Why so good? Each capsule contains approximately 75 mg (equal to 700mg of synthetic vitamin C) providing 125 per cent RDA of vitamin C from Camu Camu berries, Acerola cherries, rose hips and wild mountain Sumac powder. Tell me more! Unlike man made synthetic vitamin C such as ascorbic acid (which is chemically engineered and is difficult for the body to utilise), Purely-C is 100 per cent natural and invaluable in helping support the immune system in times of crisis. How much? £30 for 90 vegicaps. Available from: Independent health food stores. Call 01664 485001 or visit www.oliveleaf.co.uk

Echinaforce Echinacea Drops were created by world-renowned naturopath, Alfred Vogel. Tell me more! Alfred Vogel created this unique formula made from extracts of freshly harvested organic Echinacea purpurea herb and root, which works by strengthening the immune system. Echinaforce Echinacea drops are a traditional herbal remedy used for the symptomatic relief of colds, influenzatype infections and similar upper respiratory tract conditions. Always read the leaflet. Available from? Independent health food stores nationwide. Visit www.avogel.co.uk

Get zinc’d, feel zinc’d! zinc’d is zinc, vitamins C and D3. All in one

capsule, all in the name. Tell me more! It’s scientifically proven to support your immune system and fight infection. The product contains top three clinically proven ingredients for immune support. Are you taking all three? Convenient on the go, suitable for vegetarians. Free from preservatives, sweeteners and GMO. No gluten. Early bird discounts until end of November. How much? From £5.99 per month. Available from? Visit www.senseproducts.co.uk

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November 2020 www.yourhealthyliving.co.uk

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Your Health

Supplements:

a buyer’s guide Registered nutritional therapist Michaella Mazzoni gives an overview of how to choose the right vitamins, minerals and supplements for you

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he great thing about the internet is that there is lots of information out there. However, the downside is that there is lots of information out there! It’s so easy to become totally overwhelmed when trying to decide which supplement is right for you. You may have done hours of research online and decided on the vitamin or mineral that you want, only to discover that there are different forms of that nutrient! This guide will help to clarify some of the considerations around choosing the right supplement for you.

Health store vs supermarket

You may have noticed that you can get the same vitamin B12 supplement from your supermarket that you see in the health store. You may have also noticed there is a big difference in price. But the differences don’t start and end at pricing. Where you get your supplements from matters, and they are almost always more expensive for a reason. Firstly, supplement brands often fund research to ensure they are up to date with scientific developments and therapeutic uses of vitamins, minerals and other extracts. Most practitionerbased supplement brands also employ nutritionists or functional doctors to work alongside the general public and practitioners. Secondly, the dosage is likely to be higher with less additives such as bulking agents in the practitioner/ premium brand supplement than in the supermarket version. So, while a bottle of 60 vitamin B12 supplements may be £10 cheaper than a premium supplement, you would need to take more of the cheaper version to get the same amount of the vitamin or nutrient. 30

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Different formats

Supplements come in different forms. This can vary from tinctures and powders to liquids, capsules or tablets, and even sprays that you take internally or externally. Sprays and sublingual products (this comes from the Latin for ‘under the tongue’) are very easily absorbed since they don’t have to go through the digestive system. This makes them a good option for people who don’t have an easy time digesting food or supplements in general. The downside to sprays is that they often consist of just one nutrient. Powders are an easy way to take supplements since they are easily absorbed and can be added to smoothies or drinks. I particularly like using powdered multinutrient products and probiotics with children as they can be stirred in with yogurt or sprinkled over their food without them noticing or having to swallow a tablet. The most common form of supplements is capsules or tablets. The advantage is that they are often in

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Your Health

5 OF THE BEST SUPPLEMENTS TO CONSIDER TAKING Here are some examples of the most commonly used supplements and some information about their purpose, format and dosage. Magnesium is necessary for over 300 different processes in the body. Magnesium citrate is generally well tolerated and can have a mild laxative effect, so while it can be helpful for easing constipation, if you have loose stools, opt instead for magnesium glycinate. B vitamins are essential for energy production. Select a B-complex which says ‘methylated’ on the bottle as this means that the B vitamins are ‘activated’ and easier for your body to use. Zinc is often forgotten about, but it is a key mineral and many people have low levels of it. Pick a balanced zinc product and do not exceed 15mg per day. Vitamin D. It is recommended that everyone in the UK takes a vitamin D supplement between the months of October and March. Vitamin D supplements in the form of drops or sprays are easier to absorb. Select one that contains vitamin K (unless you are on medication) for even better absorption. Do not exceed 2000iu per day outside of a health care practitioner’s supervision. Probiotics. Most people have heard about probiotics in one way or another. Generally speaking, you need a blend with more than 10 billion bacteria per dosage for general maintenance and 20–30 billion per capsule for a ‘top up’ after antibiotics.

complex form, which means that they consist of many different nutrients in one capsule. The downside is that they can sometimes be difficult to swallow. One way of working around this is to cut the tablet in half or open the capsule and stir the contents together with some water or juice.

Safety is paramount

As always, safety is crucial when it comes to supplements, particularly if you are not working with a nutritionist or health care practitioner. Some supplements, like 5HTP and vitamin K, can interfere with medication in a serious way. If you are on any medication, pregnant, breastfeeding or have a medical condition, it is very important to check with your doctor or health care practitioner before you start taking supplements. Secondly, it is possible to have too much of a good thing. Even if you aren’t taking medication, some of the most

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commonly used supplements can build up in the body, essentially meaning that they are coming in faster than the body can use them. It’s particularly important to bear this in mind with the fat-soluble vitamins – A, D, E and K – so be sure that you are not taking more than the recommended dosage on the bottle. Some supplements are better taken with food and some without. Carefully read the instructions on the bottle as there is always a reason for the timing. For example, amino acid supplements like 5HTP will compete with protein in food for absorption. So, if you take them at the same time as you eat your dinner, you won’t be getting as much out of the supplement compared to taking it on an empty stomach. Michaella Mazzoni, Registered NT, DipCNM mBANT CNHC reg, offers private nutrition consultations as well as video consultations to help support all areas of health. To book an appointment, email Michaella at info@michaellamazzoninutrition or call 07786 841 333.

November 2020 www.yourhealthyliving.co.uk

31


Your Mind & Body

Getting back on

track

five sets of breathing in through your nose for two seconds and then breathing out of your mouth for three seconds. This will help to regulate your breathing and bring you to what is called ‘zone 1 heart rate’, which is your natural living heart rate. You will then be ready to carry on again. Know that it’s okay to stop Remember you can stop if you need to; it’s not failure. Just know that if you need to stop exercising for whatever reason it’s completely fine. It’s important to listen to your body. The exercise is always there to return to when you want. The most important thing is exercising safely and feeling good about what you’re doing.

Need some help to get back into an exercise routine? Read on…

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xercise is great for mental health, but it can be daunting trying to get back into a routine, particularly if you suffer with stress or anxiety. Scott Britton, co-founder of Move Forward Gym, works with cancer survivors and mental health sufferers, helping them to overcome feelings of fear and anxiety around getting back into exercise. Here are his tips for if you’re feeling overwhelmed and unsure of how to begin. Set small goals Set out your goal for the exercise session. This could be anything, even something as simple as just starting the routine for the day. Or it could be to hit a certain number of repetitions or to complete the workout in full. Have a back-up Have an alternative movement, or plan 32

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Try some workout music Music is an amazing way to lose yourself in the moment and go with the flow. Finding the perfect playlist can sometimes make all the difference to a workout and can be something to look forward to during exercise, helping overcome any feelings of dread. Music streaming apps such as Spotify and Apple Music have some incredible lists for all kinds of workouts. Alternatively you could compile your own one.

for the exercise routine ready. No routine, distance or workout is completely set in stone. If you have some back-up plans ready, it can really help with exercise anxiety. For example, a 5K run feels very long, but if you break it down into set times to run or jog, that distance is not so scary, and as you tick through the minutes, you’ll feel more motivated.

Avoid mirrors! So many modern gyms have now ditched the mirrors – and so should you. Exercise is not about how great you look while you’re working out. It’s about how great you feel. So, eliminate working out anywhere with unnecessary mirrors and instead focus on the power of moving your body and unlocking those endorphins.

Buddy up Having a buddy, even if you’re training separately, helps to keep you both motivated and accountable. Check in with each other, have a chat about the workout or exercise before you start and afterwards, talk about how you feel, how you found the workout, what you enjoyed and what you didn’t. Verbalising in this way has so many proven benefits. Having a friend to share the journey with really helps to take the isolation out of exercise and training.

Scott Britton is the co-founder of Move Forward Gym (www.moveforwardgym.com) which opened its doors in October 2020, offering free memberships to NHS-referred mental health patients and cancer patients. He is also co-founder of Battle Cancer (www. battlecancer.com), a leading global fundraising event organiser.

Remember to breathe If you find you’re getting out of breath and you start to feel panic setting in, try inhaling deeply for two seconds and then exhaling for three seconds. Take time to do Facebook “f ” Logo

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November 2020 www.yourhealthyliving.co.uk

33


Your Look

Your guide to

vegan beauty YHL investigates the growing trend for vegan beauty products

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eganism is undoubtedly the biggest trend in the natural health world in recent times. Increasing numbers of consumers are switching to plantbased diets for health and ethical reasons. Now, a new trend for vegan beauty is emerging, with beauty brands offering products that are not just kind to your skin but also to animals and the planet.

realising that there’s no excuse for continuing to harm animals through experiments for yet another shampoo or mascara and are taking a stance against companies still taking part in animal exploitation.”

“Vegans and non-vegans alike loathe the thought of the beauty products and cosmetics they use being tested on animals,” says Matt Turner, a spokesperson for the Vegan Society (www.vegansociety.com). “We live in an age of technological advancements and animal experimentation is an archaic form of verifying product safety. A Vegan Society survey found that one in five Brits check if their toiletries are tested on animals, meaning an increasing number of shoppers seek to make ethical purchasing choices. People are

Dr Julia Baines, the Senior Projects and Science Policy Advisor with PETA (www.peta.org) adds: “As consumers have become more aware of the cruelty behind cosmetics with animal-derived ingredients, they have switched to buying only vegan products and thereby increased the demand for such items. As a result, many companies now offer animal test–free and vegan products that are widely available online and on the high street.”

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Vegan beauty sales are soaring According to a report by The NPD Group, UK sales of vegan beauty products soared by 38 per cent in 2017. A spokesperson for the group said the growing popularity of vegan living is ‘undeniable’ as ‘consumers embrace a more wellnessorientated lifestyle’. The boost was linked to the influence of social media as well as campaigns such as Veganuary, which

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Your Look apparently had a record-breaking 402,206 people sign up in 2020 – 72 per cent of whom vowed to stay vegan beyond their initial month-long pledge. An increase in the number of vegan brands also contributed to the growth. It seems that switching to vegan beauty products could be beneficial to the health of your skin as well as being a more ethical purchasing choice. “Vegan products tend to contain more mineral, organic and natural ingredients that are kinder to your skin and carry a lower carbon footprint,” says Matt Turner. “Animal derivatives in skincare can promote an inflammatory response in the skin, causing redness and sensitivity, while consuming meat rich in preservatives has been proven to flood the body with skin-ageing free radicals.” Vegan or cruelty-free: what’s the difference? “Vegan products don’t contain any animal-derived ingredients, while animal test–free products and their ingredients aren’t tested on animals,” explains Dr Julia Baines. “Cruelty-free products are vegan and animal test–free. Vegetarian products may contain animal-derived substances such as snail slime, beeswax, or honey. It should be noted that labels such as ‘organic’, ‘clean’, ‘green’, and ‘eco-friendly’ do not guarantee that a product is animal test–free or cruelty-free. When it comes to choosing vegan beauty products, look for items that contain only synthetic or plant-derived ingredients.”

snail slime or gel, gelatine or collagen, keratin, honey, carmine and lanolin. Milk and its derivatives (e.g. casein and whey), egg whites, guanine (from fish scales), tallow (fat from herbivorous animals), and chitosan (a thickening agent made from crustacean shells) are other substances to avoid. Matt Turner advises: “When shopping, look out for our Vegan Trademark; the sunflower symbol. This means we have checked that the product is free from animal ingredients and animal testing. If you’re thinking of buying a product that isn’t labelled, we suggest in the first instance to check the company’s animal testing policy. This would help you quickly decide whether the product is potentially suitable. Check the company’s website, particularly the FAQs section, which often includes a statement on animal testing. You can also ask in-store as shops sometimes have a directory behind the till, listing which products are suitable for vegans, while sales assistants can also be knowledgeable.”

Some vegan ingredients to watch out for in cosmetics include

You`ll Great buys at your health store

For natural beauty

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Try this! Age Defy+ by Cha Vøhtz. Tell me more! From a luxurious Sleep Mask to a Line Eraser

serum and Body Oil, this unique organic skin care regime was created for women aged 35+. Powerful youth-boosting botanicals and scientifically tested plant actives promote collagen synthesis, target uneven pigmentation, reduce cell breakdown and diminish wrinkles. Cutting-edge botanicals improve hydration to bring your skin into balance. How much? From £23. Available from? Independent health food stores and direct from Green People. Visit www.greenpeople.co.uk

November 2020 www.yourhealthyliving.co.uk

35


Your Nutrition

Gut health focus SPECIAL REPORT....

Lisa and Alana MacFarlane, founders of The Gut Stuff, and their team of experts give us an insight into the workings of the gut and how to keep yours healthy

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our gut is the gateway between your insides and the outside world. It starts at your mouth and ends at your anus. Along the way, it is supported by some big player organs: your liver, stomach, gallbladder and pancreas. Let’s not forget that your gut houses a whole community of microbes, including bacteria, viruses, parasites and yeasts – say hello to your gut microbiota (or gut microbes). In your lifetime, around 60 tonnes of food will pass through your gut. Your gut, alongside your microbes, has a huge role to play in keeping you healthy.

Gut microbiota explained

Your microbiota is a bit like a tropical jungle with loads of different species living and working in harmony. Think of the different species as having different job titles – they all do different things and science thinks that a diverse community of these microbes is fundamental to health. As we are all unique, different species will work better for some people but not others – it’s personal.

Why gut health is important

Your gut and its community of microbes has many functions, but the key ones are: • Metabolism (it can control the calories you get from food) • Digesting and absorbing nutrients • Getting rid of waste • Hormonal health • Supporting immune function (approximately 70 per cent) • Playing a role in producing chemicals that affect how we feel (the gut-brain-axis) 36

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Your Nutrition

Gut health and lockdown

A lot of us are going to continue to spend more time at home than ever before due to the Covid-19 pandemic and this is set to continue. This is having an impact on our guts.

Diet

We’ve certainly noticed we’ve become a bit lax in how we eat, which is as important as what we eat. If you are finding yourself staring at the TV or your screen while shovelling down dinner without a second thought, this might be contributing to gut symptoms. Cooking fatigue is real (just like Zoom fatigue) but opting for processed foods and takeaway options may be disrupting that delicate community of microbes in your gut.

Mental health

The World Health Organization has stated that “In public mental health terms, the main psychological impact to date is elevated rates of stress or anxiety.” Your gut and brain are connected. Stress and anxiety can negatively affect sleep, appetite and food choices, your gut microbes and how your gut physically works.

Sleep

Is your gut affecting your sleep or is your sleep affecting your gut? It’s a two-way street. Poor sleep has the power to negatively impact the effectiveness and function of our gut microbes and our gut microbes can disrupt the production and conversion of the neurotransmitters needed to help us have a good night’s sleep. Watching the news late at night, heightened emotions and irregular sleeping patterns can negatively affect your gut.

Exercise

Being at home more makes it easy to slip into a routine where you barely move all day or maybe you are working out too hard. Noticing how much you are moving (or not) can be really helpful to spot patterns in how you are feeling. Exercise isn’t just good for your body and mind but your gut microbes too. It is one of the independent factors that can affect your gut microbes and how well your gut works – for better and for worse (if you work out too hard without enough rest). Your gut bugs like you to be moving and studies have shown that exercise increases the populations of beneficial bacteria in your gastrointestinal tract by up to 40 per cent. It increases microbial diversity and the production of short chain fatty acids (gut fuel). Aside from your microbes, exercise also helps with keeping your gut moving.

SPECIAL REPORT....

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37


Your Nutrition

Lifestyle tips to support the gut SPECIAL REPORT....

Easy tips to support your gut through diet Up your polyphenols: Polyphenols are protective compounds found in plants. They are typically found in higher quantities in brightly coloured vegetables. Your gut microbes convert polyphenols from plants into something your body can use. They have antioxidant properties and act as mini cheerleaders for your microbes, helping them to perform at their best. Food sources include brightly coloured vegetables, fruit, tea, coffee, dark chocolate, legumes and olive oil. Fibre: Did you know you need 30g of fibre per day? Most of us aren’t getting nearly enough. But what is it? Fibre is the unsung hero of the food world. Dietary fibre (or roughage as your relatives may have called it) is the component of plant-based foods that cannot be digested. Think of fibre as the food for your gut bugs; your gut bugs ferment this and produce more food for the cells in your gut. Fibre also helps increase the bulk and softness of your poo, which helps keeps you regular, which we all know is super important. Load up on veggies and fruits in their whole forms, include skins where edible, include wholegrains, nuts, seeds and legumes.

De-stress: What works for you will be different from someone else, so focus on what helps you to relax, whether that’s a yoga class, a walk or even some mindfulness. Do something that helps you get away from the stress of daily life. Avoid eating when stressed: Don’t eat on the go. Sit down without distractions (like your phone) and really focus on the food in front of you. When was the last time you took a deep breath to fill up your lungs? Try taking three deep breaths before you eat to promote a ‘rest and digest’ state. Chew, chew and chew again: Do you chew enough? What happens in your mouth is a fundamental part of digestion. Chewing mechanically breaks down your food into smaller pieces and the time you spend chewing allows the digestive enzymes in your mouth to further break down your food. You need to chew your food 20–30 times before you swallow to make sure it is properly broken down to make less work for your gut and your gut bugs. Gut moving: Exercise isn’t just good for your body and mind but your gut microbes too. Exercise is one of the independent factors that can affect your gut microbes and how well your gut works – for better and for worse. Try not to go too hard (or too little) and make sure you get enough rest. Keep a diary to understand why you feel stressed: It could be working out too hard, not getting enough sleep or worrying about work or family. We are all unique but do what you can to get to know yourself better and work on how you manage that stress.

Limit processed foods: To put it simply, they can seriously impact the balance of your gut bugs, making your gut a more favourable environment for those less helpful gut bugs. Variety: You have trillions of bacteria (over 1,000 different species!) in your gut and they all thrive on different foods, so variety really is key. Research has show that those who ate 30+ different plant-based foods a week had a more diverse mix of gut microbes than those who ate less than 10. Diversity = a happier, healthier gut. Aim to get at least 30 different plantbased foods in your diet a week. Alcohol: Not only can alcohol increase stress on the body and mind, too much alcohol can have a negative impact on your gut – not only while you drink but also due to your food choices afterwards (hello late night burger and fries!) Get to know your units and be mindful about how much you are drinking.

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Lisa and Alana MacFarlane are identical twins and the founders of the wellness platform The Gut Stuff. This year, The Gut Stuff is launching The Gut Stuff All in One Fermentation Kits, The Gut Stuff Book, Gut Planning Kit and ‘Gut Started’ Gift Boxes, with a full product range in the pipeline for 2021. For the latest in easily digestible information, tips, tools, research, recipes and even a gut shop, thegutstuff.com has something to empower better gut health in everyone, no matter where you are on your gut journey.

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You`ll Great buys at your health store

For gut health

Did you know? A diverse microflora plays an

important role in the development and function of all the bodily systems. Tell me more! Bio-Kult is a scientifically developed, advanced multi-strain formulation containing 14 live bacterial cultures which are proven to survive the high acidity of the stomach and complement the existing gut flora. How much? From £9.48 for 30, 60 and 120 capsules. Available from? All passionate retailers. Visit www.bio-kult.com

New launch! Celebrate the festive

season healthily with delicious, limited edition Mighty Brew Winter Chai Kombucha. Tell me more! This fully fermented, raw and unpasteurised kombucha is inspired by traditional chai tea. Brewed using full-bodied Pu-Erh and Assam teas, and rich warming aromatic spices, it helps support good gut bacteria and aids digestion. Priced at £2.99 for 275ml. Available from? Independent health food stores. Your Healthy Living magazine readers can redeem this exclusive discount code worth 15 per cent (WINTER-15) during November at mightybrew.com

Do you suffer digestive discomfort? Try the

EatEnjoy digestive enzyme range, designed to combat the symptoms of food intolerances, helping you to enjoy the foods you love again. Tell me more! EatEnjoy Glutalytic, EatEnjoy Dairy and EatEnjoy Balance contain unique enzymes that facilitate the digestion of complex foods, reducing gastrointestinal discomfort whilst supporting regularity. RRP: £9.99 to £14.99. Available from? Independent health food stores. Visit www.EatEnjoy.co.uk

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Got that gut feeling? sense* for gut health

is a targeted multivitamin capsule with organic botanicals. It is expertly designed for your digestive health and aids bloating. Tell me more! The product supports gut membranes, digestive enzymes and healthy stomach acids. It contains organic cinnamon, rosemary, garlic and oregano to fight bad bacteria, plus soothing peppermint. It is 100 per cent vegan, free from gluten and GMOs. Available from? Visit www.senseproducts.co.uk

November 2020 www.yourhealthyliving.co.uk

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Your Living

Good oral health naturally If you’d like to make dental care changes but don’t know where to start, look no further than your local independent health store! Words: Julie Penfold

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atural oral healthcare products are becoming increasingly popular as more and more of us are starting to reconsider our everyday personal care choices.

For many people, the first step will be to switch to an ecofriendly toothbrush. It’s estimated that 3.6 billion plastic toothbrushes are used around the world each year. Worryingly, the majority of these will end up in the sea (where they can be harmful to marine life and their habitats) or in landfill. That’s because plastic toothbrushes are incredibly difficult to break down. Bamboo toothbrushes are a great alternative to plastic for environmentally conscious people. The bamboo-handled brush is biodegradable and can be added to a compost heap, once the bristles have been removed. The bristles will likely be made from nylon – a synthetic, flexible plastic material that is BPA-free. But you may also be able to recycle the bristles via leading recycling company, Terracycle. Your local independent health store also offers a wide variety of natural toothpastes and mouthwashes. Natural toothpastes are free from chemicals such as triclosan and sodium lauryl sulfate (SLS-free), a commonly used detergent-based foaming agent.

You might find a coconut-based foaming agent is used instead. If you have sensitive skin or are prone to recurrent mouth ulcers, opting for an SLS-free toothpaste could be particularly beneficial. A University of Oslo study found switching to an SLS-free toothpaste led to a reduction in mouth ulcer symptoms in more than two thirds of respondents. Other ingredients you might come across include fennel, calendula, aloe vera and echinacea. Fennel is a fresh-tasting alternative to peppermint, while aloe vera and echinacea are great for sensitive gums. Echinacea also has antiviral properties and helps to support your immune health. Calendula is a soothing herb that helps to keep gums and oral cavities healthy. You might also be interested in a fluoride-free toothpaste option. However, dental health experts overwhelmingly advise continuing with a fluoride toothpaste as this helps to strengthen tooth enamel, making it more resistant to decay. The Oral Health Foundation also says fluoride can help to reduce the amount of acid that bacteria on your teeth produce. As a halfway solution, there are a range of toothpastes available that contain different levels of fluoride so you can reduce your intake without eliminating fluoride from your toothpaste altogether. Of course, you may still have concerns about fluoride and prefer not to have it in your toothpaste. Either way, your local independent health store is on hand to help. Carol Henshaw owns Nature’s Remedies in Southport and says many of her customers are interested in the fluoride debate. She says: “There is so much information out there about this topic and it can be difficult for the general public to make an informed decision. We allow our customers to make their own minds up and we stock brands that contain fluoride and also ones that don’t.” Fluoride-free options can feature a range of natural ingredients such as aloe vera, tea tree, baking soda, fennel and activated charcoal. Charcoal is also renowned for its teeth whitening capabilities. Additionally, some fluoride-free toothpastes will include co-enzyme Q10. The addition of this ingredient can help to stave off gum problems and prevent gingivitis. Ingredients to look out for in natural mouthwashes include peppermint oil, aloe vera, myrrh, tea tree and coconut oil. Natural toothpastes and mouthwashes are often formulated with plant extracts, essential oils and minerals that can care for your teeth and gums gently and effectively.

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Did you know? Woobamboo create eco-friendly

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alternatives to the billions of landfill-clogging plastic oral care products purchased every year. Tell me more! The multi-award winning-range currently includes bamboo toothbrushes for children, adults and pets, natural toothpastes, interdental brushes plus biodegradable floss. Big changes happen if we all make small steps, and these are a small step towards a cleaner planet! How much? Priced from ÂŁ4.49. Available from? Independent health stores and pharmacies. Visit www.woobamboo.co.uk

November 2020 www.yourhealthyliving.co.uk

41


Your Body

Pilates

has the Answer Pauline Caswell offers an insight into some of the health and wellbeing benefits of a regular Pilates practice

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f you are looking for a form of exercise that will benefit your body and your mind, then Pilates could well be the answer! Not only can it help to tone, condition and strengthen your body, but it can help to relax your mind too. Practising Pilates on a regular basis has so many health and wellbeing benefits. A stronger core can alleviate back ache, while better mobility can give us the confidence to move fully with less fear and pain. It also encourages better posture and improves your balance. Put simply, Pilates makes everyday movements so much easier, whether it’s turning around to reach the back seat of the car or fishing around under the bed for that earring you just dropped!

Developing body awareness

Pilates will help you to develop an awareness of your own body and how you are holding yourself. You will soon start to notice when you are slouching, and you will begin to stand taller and stronger. An added bonus is that when your posture is better, so is your figure! Pilates can help to address a number of issues, from pelvic muscle control to low back pain, body confidence, lack of energy, loss of muscle tone, low libido and anxiety. For example, specific breathing exercises can tap into our nervous system and help to lower anxiety levels. When we exhale the breath, this is linked to our parasympathetic nervous system which affects our body’s ability to become calmer and more relaxed. Developing body awareness can help us to connect and control pelvic muscles more efficiently.

Find the right style

Anyone wishing to try Pilates should start off by finding a skilled teacher – and I don’t necessarily mean someone with a wall full of certificates. Talk to them about what you want and see if they listen. A good teacher will make sure that whatever they are teaching is right for you. There are many schools of Pilates and therefore the variety of teaching styles is huge. Generally speaking, Pilates tends to fall into one of three categories – classical, 42

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contemporary or fitness – and your teacher should be able to tell you which one they teach. Many teachers blend all three styles and their training could be from one or more of these categories. Classical Pilates is based on Joseph Pilates’ traditional method and uses a whole array of interesting names for exercises, for example ‘Rocker with Open Legs’, ‘Neck Pull’ and ‘Boomerang’. Contemporary Pilates came after Joseph Pilates, when teachers took his method further. It is still based on all of the traditional exercises, but with additions or adaptations in line with changing trends and new research into biomechanics, exercise and anatomy. Fitness Pilates is possibly the most recent category with the upsurge in retail park gyms, and is what you are likely to find at your local gym or community centre. I’d always recommend an introductory session, especially if you have any specific injuries or issues. Classes can vary from mat-work to apparatus for individuals or groups. Smaller groups are usually the most common in Pilates to allow the teacher to guide you as an individual. Take a look online for a local teacher and give them a call. Ask them questions and try out a few classes. Do your research and keep looking until you find a class that suits you. Pilates is a great form of exercise no matter who you are or how old you may be. It can be quite challenging, so any achievements our body makes in moving can create a sense of accomplishment and appreciation of how amazing your own body is, regardless of its size, shape or agility. Pauline Caswell is a qualified Pilates teacher based in the Wirral. She is currently training with Pilates elder Lolita San Miguel who was an apprentice of Joseph Pilates. Pauline is one of few teachers in the world benefiting from this lineage. To find out more, visit www.lovepilateswirral.co.uk

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Your Food

Sweet

success Sugar addiction is all too common in the UK, with each Brit consuming on average 140 teaspoons of sugar per week. When you do the math, this works out to 560g which is around half a bag of sugar. Sugar gives you an initial high, but then you crash and crave more sugar and the cycle continues. These ups and downs cause stress on our adrenal glands, decrease our immunity and can leave us feeling exhausted.

Here are some tips to reduce your sugar intake: Get a good night’s sleep! When we are tired, we crave easy energy foods so end up reaching for the biscuits and chocolate. Next time you have a bad night’s sleep, watch the foods you crave the next day. Get to bed by 10pm and aim for eight hours of good quality sleep. Eat satisfying foods. Choose meals that contain all three macronutrients – protein, fat and starch – all of which are important for feelings of satiety after eating. Protein and fat take longer to digest so, when eaten with carbohydrates, they slow the release of glucose, helping to balance your blood sugar levels and support energy levels throughout the day. Swap sugary breakfast cereals for poached eggs, avocado and veggies. Check the ingredients list. If it contains high fructose corn syrup, maltodextrin, or one of the many other names for sugar, then put the product back. Food manufacturers are very good at hiding sugar in foods you wouldn’t even think contain it so remember to check your tomato ketchup, yogurts, oat bars etc. Top up your magnesium intake. Magnesium and sugar cravings go hand in hand. Sugar metabolism uses up the body’s stores of magnesium and low magnesium can make us crave sugar and in particular chocolate. Eat more magnesium-rich foods such as almonds, spinach and white beans. Supplementing may be useful if your cravings are really bad, but check the dosage with your local nutritional therapist. Rosie Weston is a nutritional therapist and a graduate of CNM (the College of Naturopathic Medicine). Study online with CNM: the UK and Ireland’s leading education provider in natural therapies. CNM has a superb track record of over 22 years and over 80 per cent of CNM graduates are practising. Find out more about their internationally accredited diploma courses by visiting cnmcourses.com or calling 01342 777 747.

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Reduce your sugar intake with these expert tips and recipe ideas

MANGO CHIA PUDDING These chia puddings are the perfect way to start your day with a boost of good nutrition. Chia seeds are impressively rich in fibre, vitamins and minerals, omega-3 fatty acids and a complete source of protein. Make on an evening and put them in the fridge overnight. This gives them time to reach the perfect consistency and can be enjoyed for breakfast the following day. INGREDIENTS • ½ mango, chopped into fine pieces • ¼ cup of chia seeds • ½ tsp vanilla extract or ¼ tsp vanilla powder • Juice of ½ a lime • 1.5 cups coconut milk • 1.5 tbsp filtered water • 2 tbsp desiccated coconut (to serve) CNM recommends the use of organic ingredients. METHOD 1. Start by blending the pieces of mango and lime juice with ¼ cup of water until you have a thick sauce. Add more water as needed (in tablespoons) to get the mixture going. 2. Place the mango sauce at the base of 2 ramekins and leave to settle. 3. Meanwhile, blend the vanilla powder and coconut milk together and mix in a bowl with the chia seeds. Stir well for 3–4 minutes to thicken. 4. Pour the chia mixture on top of the mango sauce in even portions. 5. Refrigerate the puddings for two hours (or overnight) to gel. 6. Top with the desiccated coconut and enjoy! Recipe and photography by Lauren Windas, nutritional therapist and CNM graduate for the ICSA-accredited Natural Chef Diploma Courses at the College of Naturopathic Medicine (CNM).

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Your Food

COCONUT CHOCOLATE MOUSSE A smooth silky mousse that hits all the spots, this creamy concoction is a dream come true. It uses no dairy or sugar, yet is sweet enough to serve to unsuspecting guests at your next dinner party. Yes, it’s that good! INGREDIENTS • 400ml (14 fl oz) can coconut cream • 2–3 tbsp inulin powder • 2 tbsp raw cacao powder, sifted • 2 tbsp grated vegan chocolate. METHOD 1. Leave the can of coconut cream undisturbed in the fridge overnight. The next day, without shaking the can, carefully open it. Using a tablespoon, extract the solid cream at the top of the can without disturbing the watery liquid at the bottom. Remove as much as you can, putting the collected cream into a mixing bowl. 2. Sprinkle over the inulin powder and, using an electric whisk, whisk for 2 minutes or until thick and creamy. 3. Sprinkle over half the cacao powder and whisk into the mixture. Taste for flavour, adding more cacao or a bit more inulin powder if you desire a richer more chocolatey taste. 4. To serve, spoon into glasses and sprinkle with sugar-free grated chocolate (if using). You can also cover with cling film and store in the refrigerator for up to one day before serving.

Recipe taken from Eat Your Way Slim & Healthy by Bridget Davis (£14.99, Murdoch Books,). Photography by Rebecca Elliott.

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Your Food APPLE PIE MUG CAKE A quick treat to satisfy a little craving is not as guilt-laden as you think, if you are making this five-minute apple pie mug cake. This cake is gluten and sugar-free, and all you need to make it is a microwave! INGREDIENTS • ½ green apple, peeled and grated • Pinch ground cinnamon • Pinch mixed spice • Pinch ground ginger • 3 tbsp almond flour or almond meal • 1 tbsp inulin powder • 1 egg • ½ tsp baking powder • ½ tsp pure vanilla extract • Unsweetened coconut yogurt to serve (optional) • Pan-fried apples to serve (optional)

METHOD 1. Place the grated apple, cinnamon, mixed spice and ground ginger into a large mug or ramekin, then microwave on high for 1 minute. 2. Stir in the remaining ingredients, return the mug to the microwave and cook on high for a further two minutes. 3. Allow the cake to sit for 1 minute before turning out onto a little plate. Top with a spoon of coconut yoghurt and a few panfried apples (if using).

ple cake Try topping the ap nut yogurt co co d with unsweetene apples. To make and some pan-fried e slice a green appl pan-fried apples: n pa a in e d plac half into pieces an mixed spice and of with a teaspoon r in powder. Cook fo 1 teaspoon of inul ing regularly 4–5 minutes, stirr en. until soft and gold

Recipe taken from Eat Your Way Slim & Healthy by Bridget Davis (£14.99, Murdoch Books,). Photography by Rebecca Elliott.

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