4 Health News: All the latest news and research from the world of natural health and wellbeing
12 Celebrity Health:
Max La Manna talks to Liz Parry about his mission to reduce food waste and encourage sustainable cooking
16 Your Health:
Natural ways to fight off colds and flu this winter
26 Your Mind: Sophie Cliff explores some ways to beat stress and choose joy instead
30 Your Nutrition: Simple ways to soothe your gut
33 Special Feature: The A to Z of natural beauty
5 Giveaways:
Want to be in with a chance of winning a great prize? Then enter our giveaways!
23 Competition: Vote for your Environmental Champion and you could win a spa break worth over £560!
36 Your Food: Try these vegan and veggie Indian dishes from TV chef and restaurant owner Nisha Katona
14 Health Q&A: Our experts answer your questions on anxiety, immunity and weight gain during the perimenopause
As I write this I’m bundled up in a blanket, with a hot water bottle, battling the symptoms of Covid. I thought I had done well to avoid it until now! I’m sure many of you have also been experiencing colds, flu and the dreaded Covid. Our feature on natural immune system support should offer some useful hints and tips for how to keep these nasty viruses and bugs at bay. Turn to page 16 to find out more.
Our celebrity interview this month is with TV chef and social media star Max La Manna, who offers some interesting insights into the problem of food wastage in the UK. I was shocked by some of the statistics he revealed, and I’m vowing to cut down on my own food waste from now on.
Our other features include natural ways to soothe your gut, advice on how to beat stress, plus we have some deliciously spicy veggie and vegan dishes courtesy of TV chef Nisha Katona. We also have a fantastic competition prize this issue of a spa break worth over £560. Turn to page 23 to find out how you could win.
I hope you enjoy reading this issue and stay free from colds, flu and Covid!
Wishing you good health,
ParryLiz Parry liz@jfnproductions.co.uk
Heidi
Craig Gillespie
Cathy Norris cathy@jfnproductions.co.uk
Leanne Bassett copy@jfnproductions.co.uk
Stuart Jackson stuart@jfnproductions.co.uk
An increasing number of younger people are being diagnosed with high cholesterol, according to research from the British Heart Foundation.
The foundation revealed that three in 10 (29 per cent) of 25 to 34-year-olds and nearly half (45 per cent) of 35 to 44-year-olds already have elevated cholesterol levels (above 5mmo/L).
Diet is one of the most influential factors in addressing cholesterol levels, particularly saturated fat. Leading nutritionist Anita Bean is working to educate people about better dietary choices to help manage cholesterol levels and look after their heart health.
She said: “Replacing some or all of the animal proteins that are high in saturated fat with healthful plant and other alternative proteins will help reduce your saturated fat intake and contribute to maintaining a normal cholesterol level as part of a varied, balanced diet and lifestyle. Healthy plant and other alternative sources of protein include soya products such as tofu, edamame beans and soya plant-based drinks and alternatives to yogurt, mycoprotein, pulses (beans, lentils and peas), nuts and seeds.”
Anita also recommends including more heart-healthy fats in your diet through eating
more
Studies have found that symptoms of colds and Influenza may be shorter and less severe with elderberry supplementation, compared to placebo, according to a report in Current Pharmaceutical Biotechnology.
Interspersing lengthy periods of sitting with occasional bouts of activity may help to maintain muscle mass and quality, a new study has revealed.
Researchers at the University of Toronto found that short bouts of activity enable the body to use more amino acids from food to build muscle proteins. They studied 12 people (seven men and five women) across three trials for seven and a half hours each.
Participants were subjected to prolonged sitting interrupted every 30 minutes by short bouts of walking or body weight squatting. The activity helped improve the efficiency of dietary amino acids used for
and vegetables each day and getting regular exercise, for example 150 minutes per week (or five x 30 minutes) of activities that leave you mildly out of breath and slightly sweaty.
HEART UK’s Ultimate Cholesterol Lowering Plan© is a fully flexible three-step eating guide to help manage your blood cholesterol levels and your heart health. Any recommended improvements you make and maintain will help your cholesterol levels and heart health. Find out more at www.heartuk.org.uk/uclp-protein
of children experience sleep-related anxiety.
muscle protein synthesis – the process to repair or replace old or damaged proteins.
Daniel Moore, an associate professor of muscle physiology at the Faculty of Kinesiology & Physical Eduction (KPE) and lead author of the study, said: “This is significant because prolonged periods of low muscle activity – from sitting, wearing a cast or bed rest – is associated with a loss of muscle mass that occurs in parallel with, or because of, an inability of our muscle to build new proteins after we eat a proteincontaining meal.”
The research was published in the Journal of Applied Physiology.
Choose your own prize and select from a range of CBD products (oil and balm) and/or AbsorbX, the liquid liposomal range which includes a five-in-one immune support formula, plus liposomal vitamin C, vitamin D3/K2, glutathione, organic superfoods and medicinal mushrooms. One winner’s prize of £100, five runners-up prizes of £50, plus 100 vouchers worth £10 up for grabs.
DRAW CODE: YHL-STRONG-1122
A.Vogel Passiflora Complex Spray is a food supplement containing extracts of fresh passiflora incarnata herb, which helps support relaxation. Flavoured with vanilla and aniseed, it comes in an easy-to-use spray bottle that can be used on the go. Suitable for vegans and those aged 12+. The spray also contains lemon balm, zinc and steviol. We have 15 to give away worth £10.99 each.
DRAW CODE: YHL-VOGEL-1122
Want to stay energised this winter? Three lucky winners will receive a Vitamin B Bundle from Good Health Naturally worth over £43! Combined as a bundle, Liposomal B4 Health and Ionic Vitamin B12 provide a full B vitamin complex that can boost your energy levels and support optimal health. Suitable for vegetarians and vegans.
DRAW CODE: YHL-GHN-1122
Collagen is a key component of hair, skin and nails so getting enough of this important nutrient is vital. NaturesPlus
££££s worth of fantastic health products to be given away this month. Enter the free draws today!
Collagen Peptides is one of the few collagen supplements that provides all six major types of collagen from clean sources. It mixes easily and is virtually taste-free and is further supported by enzymes to maximise absorption and bioavailability. We have six products to give away, worth £29.95.
DRAW CODE: YHL-PLUS-1122
Bristol Fungarium’s Lion’s Mane is the most comprehensively extracted organic lion’s mane mushroom tincture in the UK. Notorious for its ability to stimulate nerve regrowth in the brain, lion’s mane helps improve cognitive functioning, focus and memory. Additionally a natural immune-modulator due to a rich beta glucan composition, lion’s mane contains anti-inflammatory properties and prebiotics, making it beneficial for gut health. Five readers will win a bottle worth £30.
DRAW CODE: YHL-LION-1122
in the email subject box.
Be in with a chance of winning a box of Omega-7 SBA24 and BioPycnogenol from Pharma Nord. Omega-7 SBA24 is used in research supporting delicate mucous membranes, while Pycnogenol research spans many areas of health, including circulation and cellular protection. Two lucky readers will win these products worth £48.24.
DRAW CODE: YHL-OMEGA-1122
YHL takes a look at some new and newsworthy natural health and wellbeing products. We will also be trying and testing these products on our social media channels, so look out for them on Facebook and Instagram this month!
Nouri’s decadent Forest Fruit vegan balls taste gloriously indulgent but are gluten-free and made with no added sugar. With a soft texture and fabulous taste, these all-natural truffles make the perfect healthy treat. Nouri’s slogan is ‘Nourish your body, indulge your soul’, and their ethos is that we should all be able to eat delicious and indulgent foods whilst simultaneously giving our body all the nourishment it needs.
The Crazy Rumors mix pack is a beautifully presented collection of four lip balms ready for gift giving – or keeping! These long-lasting shea butter vegan lip balms are available in a tasty array of flavours. With just the right amount of coat, they’re the perfect blend of clean, vegan/plant-based ingredients, packing a punch of intense moisture! Available in five beautifully boxes varieties: Barista Mix, Festive Mix, Harvest Mix, Ice-Cream Mix and Fruit Mix, RRP £16.99.
Menopausal women across Great Britain are experiencing increased challenges due to the financial and emotional impact of the cost-of-living crisis, new research has revealed.
A survey of 2,342 adults, conducted by YouGov for the British Nutrition Foundation, showed that nearly a quarter of women report being unable or less able to purchase particular foods (22 per cent) and vitamins (25 per cent) they feel help to alleviate their menopause symptoms.
The findings also showed that there is low awareness among women of simple diet and lifestyle changes that can help during and after the menopause. 40 per cent of respondents had heard that herbal supplements can help alleviate menopause symptoms and 29 per cent of those experiencing menopause symptoms had tried such remedies despite the need for more evidence to understand the efficacy and safety of many. Yet just 44 per cent of all women had heard about the importance of bone health during the menopause, when the fall in oestrogen can result in bone loss and increase risk of osteoporosis, and that ensuring adequate calcium and vitamin D intakes can help maintain bone strength for the future.
Sara Moger, CEO of the British Menopause Society said: “We’re pleased to be working with the British Nutrition Foundation to raise awareness of sound diet and lifestyle information during the menopause. General awareness among women of how diet and lifestyle choices can impact and help them cope with the symptoms of menopause is growing. There is now more evidence-based advice widely available so that women are able to self-help and manage better.”
This month’s Editor’s Choice product, MAG365 BF + Calcium, is a versatile supplement that can be taken pre- or post-workout to enhance performance and recovery. Magnesium is required for ATP production – the body’s main source of energy. MAG365 BF + Calcium is formulated with highly absorbable ionic magnesium citrate for a big energy boost to get you through your workout, along with additional electrolytes including calcium and potassium and vitamins C, B6, D3 and K2 for optimal recovery. MAG365 BF + Calcium is pure and 100 per cent free of fillers, artificial colours and flavours.
If you’re looking for some inspiration and encouragement to try the vegan diet, then look no further than the Vegan Kit. This little box of 40 cards features practical, informative, inspirational and fun advice about trying the plantbased way of life. Inside you’ll find everything you need to plan the weekly shop, navigate dinners out, make informed nutritional decisions and more. Start your vegan challenge today!
Eat with Beder (£24.99, Meze Publishing)
Eat with Beder is a charity cookbook which aims to raise awareness of mental health and suicide prevention through the power of food. The book features a collection of recipes and reflections from famous faces including Ella Mills, Joanna Lumley, Dame Kelly Holmes and more. Beder is a charity that was set up by Razzak Mirjan and his family in memory of his younger brother, Beder Mirjan, who sadly took his own life at the age of 18 in 2017.
David M Hinds, who has himself made a complete recovery from a major stroke, has used many of the techniques he employed as a successful stress management consultant to create a warmly personal and practical step-bystep recovery plan. This informative book covers topics such as risk factors, why a stroke occurs and what happens when it does, clear diagrams to help movement after stroke, tests and surgery plus much more.
The Friendly Baker is a cookbook for everyone, featuring delicious baking recipes for all seasons that are suitable for various allergies and intolerances including dairy, egg, peanut and sesame. From savoury snacks and easy breads to celebration cakes and teatime treats, there’s something for every occasion with over 75 naturally plant-based recipes that the whole family can enjoy.
by David M Hinds
(£12.99, Blue Poppy Publishing)
The Friendly Baker by Lucy Parr (£23, Meze Publishing)
The Vegan Kit by Veganuary Limited, illustrated by Cachettejack (£14.99, Laurence King Publishing)
A new report has highlighted gaps in British people’s diets, including a lack of fruit and vegetables, no attention to portion control and a decline in immune-supporting nutrients.
The report, Immune Health: Micronutrients Under the Microscope, was commissioned by the Health and Food Supplements Information Service (www.hsis.org). Some of the key findings were as follows:
• A third of survey respondents (34 per cent) ate more comfort foods and snacks during lockdown.
• More than a fifth (21 per cent) have been advised by a healthcare professional to change their diet to lose weight.
• Intakes of vital immune-supporting nutrients, including vitamin A, vitamin D, B vitamins and iron, have declined over the last decade.
• Almost half (48 per cent) say they have no idea what the Government’s Eatwell Guide advises – that’s the “bible” on what a healthy diet looks like.
• Around two-thirds (64 per cent) of adults don’t take a vitamin D supplement.
• Only half are actively following advice to eat more fruit and vegetables.
• Three in five (60 per cent) don’t pay attention to recommended portion sizes or portion control.
Dietitian Dr Carrie Ruxton, who co-authored the HSIS report, says: “As winter approaches, it’s clear our diets will need to deliver more nutritional value to give us optimal immunity support. So, we need to urgently dump our comfort eating habits, watch portion sizes, up our vegetable intake, and choose healthier options for snacks. Tackling low levels of immune-support nutrients with a daily vitamin and mineral supplement is also a useful health hack.”
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A study reviewing data from nearly 3,000 counties in the USA has found an association between lack of access to healthy food and increased rates of death from heart failure. Living in a community with access to more grocery stores and local, healthy food resources was significantly associated with lower rates of death from heart failure. The researchers, from the University of Michigan Health System, found that lower levels of food insecurity by county were associated with lower rates of death due to heart failure.
Anne Thorndike, M.D., M.P.H., FAHA, director of the Cardiac Lifestyle Program at Massachusetts General Hospital in Boston, said: “The findings of this study are unfortunate yet not surprising. These results are consistent with prior studies that have demonstrated the association of cardiovascular disease and food insecurity. This study provides a robust evaluation of the food environment by US counties and shows that characteristics of the food environment are strongly associated with death from heart failure.”
The findings were published in Circulation: Heart Failure, an American Heart Association journal.
Drinking hibiscus tea could help to support heart health, a new study has revealed. The research review authored by the Tea Advisory Panel (TAP) found that drinking two to three cups of hibiscus tea on a regular basis can significantly lower blood pressure. The research paper combined results from more than 20 studies to examine a range of health effects linked with consumption of hibiscus tea, particularly heart health benefits.
Dr Carrie Ruxton from the Tea Advisory Panel said: “In one meta-analysis (‘super study’), there was an overall blood pressure reduction of 7.58 mmHg for systolic blood pressure and 3.53 mmHg for diastolic blood pressure. Putting that into context, studies have shown that a blood pressure reduction of 10 mmHg systolic or 5 mmHg diastolic is associated with a 22 per cent
of family members who care for people with Alzheimer’s disease have been found to experience at least mild depression, according to a study carried out by the University of Eastern Finland
New research has found that nearly eight in 10 Brits (78 per cent) believe that the air quality in their homes can impact our health and wellbeing. Nearly four in 10 (37 per cent) say they are worried about their own home’s air quality while 63 per cent are generally more aware of respiratory illnesses as a consequence of the pandemic.
The research was conducted by natural selfcare brand Puressentiel and involved a survey of 1,109 consumers.
GP, Dr Nisa Aslam, and a member of the Puressentiel Expert hub said: “Some indoor pollutants which affect our air in the home are obvious — tobacco smoke, cooking fumes and chlorine-based cleaning materials. But even more insidious are indoor pollutants, such as moulds, which are present in 10 to 50 per
cent of houses, and common allergens, such as house-dust mites. These irritants often go unnoticed — until they trigger wheezing and other respiratory symptoms, as well as attacking our immune health.”
Dr Nisa Aslam added: “Research by the Royal College of Paediatrics and Child Health revealed that 7 cent to 14 per cent of childhood asthma can be directly attributed to damp housing, while higher levels of air CO2, caused by overcrowding of houses or classrooms, has been linked with childhood rhinitis and coughing, as well as poor school attendance. Resulting data like this, coupled with the fact our homes are just as polluted inside, as the pollution on the outside, means we really have to tackle indoor air pollution fast.”
average reduction in heart attacks and a 41 per cent average reduction in strokes.”
The TAP research review also noted clinical trials of hibiscus tea which found favourable changes to blood cholesterol, triglycerides, inflammation and blood glucose control. These are all key markers for cardiovascular health. Commenting on this, lead author of the TAP review and medical herbalist, Dr Chris Etheridge, said: “We already know from clinical trials that regular black tea has cardiovascular effects – thanks to its rich polyphenol content, mostly from flavonoids. Now we see a similar positive impact from hibiscus infusions, which are rich in another type of polyphenol, called anthocyanins.”
The findings were published in the Food & Nutrition Technology Journal.
Vitamin D deficiency is associated with premature death, according to new research from the University of South Australia.
The researchers carried out an analysis of 307,601 records taken from the UK Biobank. Low levels of vitamin D were noted as less than 25 nmol/L with the average concentration found to be 45.2 nmol/L. Over a 14-year follow up period, the researchers found that the risk for death significantly decreased with increased vitamin D concentrations, with the strongest effects seen among those with severe deficiencies.
Senior investigator and Director of UniSA's Australian Centre for Precision Health, Professor Elina Hyppönen, said: “The take-home message here is simple: the key is in the prevention. It is not good enough to think about vitamin D deficiency when already facing life-challenging situations, when early action could make all the difference. It is very important to continue public health efforts to ensure the vulnerable and elderly maintain sufficient vitamin D levels throughout the year.”
The study was published in the Annals of Internal Medicine.
A low-carb diet can help people who have diabetes but are not on any medication to lower their blood sugar, a new report has revealed. Researchers from Tulane University in the US compared two groups: one assigned to a lowcarb diet and another that continued with their usual diet. The study involved participants whose blood sugar ranged from prediabetic to diabetic levels and who were not on diabetes medication. After six months, the low-carb diet group had greater reductions in hemoglobin A1c, a marker for blood sugar levels, when compared with the group who ate their usual diet. The low-carb diet group also lost weight and had lower fasting glucose levels. Fats made up around half of the calories eaten by those in the low-carb group, but the fats were mostly healthy monounsaturated and polyunsaturated fats found in foods like olive oil and nuts.
“The key message is that a low-carbohydrate diet, if maintained, might be a useful approach for preventing and treating Type 2 diabetes, though more research is needed,” said lead author Kirsten Dorans, assistant professor of epidemiology at Tulane University School of Public Health and Tropical Medicine.
The results were published in the journal JAMA Network Open.
Owning a pet can help people who struggle with stress to cope better, new research has found. These were the findings of Ece Beren Barklam, a PhD student at Kingston University.
Barklam surveyed more than 700 people from the UK and around the world during the early stages of the Covid-19 pandemic in May 2020 and also in September 2021. Overall, the study found pets had a mostly positive effect on the lives of their owners during the pandemic. Increased exposure to their animals – such as taking them out for walks or playing with them more often – was linked to better mental health.
The research also looked at how emotionally attached an owner was to their pet. It found that unhealthy attachments were linked to poorer mental health, whereas healthy attachments were found to improve wellbeing among individuals with low resilience. The research was published in human-animal relations journal Anthrozoös.
Award-winning chef and social media star Max La Manna is making it his mission to inspire people to reduce their food waste and rethink their approach to food consumption. Max, a former model and actor, has developed and presented several series with BBC Earth, including the 2020 series, Regeneration Food, which highlighted the problem of food wastage in the UK. Here he speaks to YHL about his new low-waste, plant-based cookbook You Can Cook This!
Q What prompted your interest in sustainability and low-waste cooking?
Max: It all started when I was working in restaurants and saw how much food was being thrown away. I went home and looked in my own rubbish bin at the food that I was throwing away too. I thought how can I be upset at the restaurants when I’m doing it myself? So I started looking for ways to use the whole ingredient, the whole vegetable. And I documented my research and my recipes on social media. Hopefully due to the content that I create, other people can make changes as well. And I always say that small changes can lead to a big impact.
Q Tell us about your new book.
Max: We live in a throwaway society. Food is being wasted every single day. According to WRAP, (Waste & Resources Action Programme), every household in the UK throws away roughly £800 of edible food each year. Every day we throw away 20 million slices of bread, 4.5 million potatoes, over 1 million bananas and over 1.2 million bags of salad. The recipes in my new book are designed to help readers use up the foods they already have in their cupboards and fridges
without needing to go out and buy even more food. The aim is to help people save time, money and waste. All the recipes are plant-based and focus on the most commonly thrown away ingredients, like bread, potatoes, bananas, beetroot, broccoli and cauliflower.
Q Do you have a particular favourite recipe?
Max: Yes, I’d say my beetroot bucatini. It uses the entire beetroot, which is roasted or steamed – you get to choose – and it’s blended into this nice, creamy smooth sauce with nutritional yeast. It’s tossed in with cooked pasta and the noodles go from this pale gold colour to this vibrant red magenta, so it’s a really fun and vibrant dish and very easy to put together.
Q What are your best tips for how to cook in a low-waste way?
Max: The first one is probably the simplest and that’s looking to see what food you already have before you go out and buy more food. I think a lot of people tend to go to the store because it’s a habit and they end up buying more food than they actually need. And that’s why we are throwing away so much. So first and foremost do an inventory and see how much food you have available in your fridge or cupboard and cook that food right away. Then, if there are leftovers, store them properly and maybe even freeze them. Also, try to find recipes that inspire you to cook.
Q How do you ensure that you stay healthy?
Max: I’m really fortunate because being able to cook the way that I cook, plant-based, has given me a better outlook on life, both mentally and physically, maybe spiritually. I think that other factors are involved in this
too. Sleep is huge. I like to get my eight or nine hours of sleep. I go to bed early. I wake up early. Also meditation, cold water therapy, drinking tonnes of water, getting outdoors, spending time with friends and laughter. Laughter is a great way of staying young and being mentally sharp and healthy.
Q So again it’s the small changes that make a big impact.
Max: Yes, I think all these things are important. A few years ago, I was at a crossroads in my life where I thought, “What am I doing in life? Where am I going? How can I improve my current situation?” And so I wrote a list of 10 things that I could see myself doing every single day. Some of them are pretty mundane things like smiling, stretching, drinking water and cooking a meal for myself. I don’t manage to do every single one of them every day, but it’s something I strive towards. If I can do at least a few of those things each day, then I know that I’ve done something that’s going to make me happy and that will put a smile on my face.
Find Max at @maxlamanna on Instagram. Max’s new cookbook, You Can Cook This!, is published on 30 March 2023 and available to pre-order now using this QR code.
Max La Manna talks to Liz Parry about his mission to reduce food waste and encourage sustainable cooking
MICHELLE SANCHEZ ANSWERS: “Finding ways to manage your work issues is key. Can you seek support from a line manager or delegate work to a colleague? Can you organise your workload differently or implement systems to improve efficiency?
Eliminate all stimulants – coffee, alcohol and energy drinks. Stimulants affect your sleep and put your body into a stress response by initiating the production of stress hormones (adrenaline and cortisol) which can make you feel wired and jittery.
Avoid mood-depleting foods including sugar, refined carbohydrates/grains and highly processed foods. Instead, eat a nourishing diet that is rich in organic vegetables, good quality protein and healthy fats such as avocado and flaxseeds. Key foods for mood regulation are Brazil nuts, almonds, pumpkin seeds, eggs, turmeric, sardines, mackerel, oats, bananas, turkey and blueberries.
Herbs such as lavender, ashwagandha and passionflower contain medicinal properties to alleviate anxiety by exerting a calming effect on the mind and body. They can be taken as a tea, liquid tincture, capsule or tablet.
Bach flower remedies are fantastic for emotional healing and addressing feelings of panic, fear, worry and overwhelm. They come as drops or a spray and are safe to use, even in pregnancy.
Increase your magnesium intake through food and supplementation. Magnesium is helpful for those with anxiety as it’s a calming mineral that helps relax the body and mind by producing GABA – this is a neurotransmitter that promotes relaxation.
When you feel anxious, breathe in slowly for 10 seconds and then exhale slowly for 10 seconds. Taking in deep, slow breaths signals the brain to calm down, sending a message to your body to relax.”
n Michelle Sanchez is a naturopath, nutritionist and medical herbalist with the College of Naturopathic Medicine (CNM). CNM is the number one training provider for natural therapies. Visit www.cnmcourses.com or call 01342 777 747.
ANDREW PETROU ANSWERS: “Maintaining a healthy immune system requires a combination of regular, gentle exercise, sleep, and a diet with foods containing high levels of beneficial nutrients. Lean proteins and good slow-release carbohydrates (think oats, brown rice/pasta) are key, as are a variety of fruits and vegetables; a good rule of thumb is to eat as many colours as possible. Aim for fruits such as apples, red grapes, white grapes, pears, oranges, strawberries etc, and dark leafy greens, red/white cruciferous veggies (think red cabbage, cauliflower, broccoli).
Supplementation can also help; opt for a high potency multivitamin with ingredients rich in antioxidants and well known for immunesupporting properties such as vitamin C, vitamin D and zinc, as well as lesser-known ingredients but with evidence-based scientific studies such as black elderberry. A little-known fact is that some darker fruit and veg contain powerful compounds called flavonoids (anthocyanins), that prevent free-radical damage and support your body’s natural immune defences. These anthocyanins are most concentrated in fruits like blackberries, acai berries, and especially black elderberries. Black elderberries (Sambucus nigra) have been used for centuries as a traditional, natural remedy due to their immune-supporting and antioxidant properties. Often taken as a supplement, the inherent properties of the black elderberry (when preserved during manufacturing), have been shown to reduce viral infections and have immune health benefits.”
n Andrew Petrou is a registered dietary counsellor and training manager at PharmaCare Europe. Visit pharmacareeurope.com
DEAN ZWECK ANSWERS: “A large proportion of the calories you burn over the whole day is from activities like walking, not through exercise. So try to be as active as possible by using stairs rather than lifts, having ‘walk and talk’ meetings at work and parking slightly further away from the shops. All will contribute to the calorie burn needed to lose weight.
Secondly, I recommend lifting weights. Lifting weights builds muscle, muscle increases your metabolic rate and a faster metabolism burns more fat. As we age, we naturally lose muscle which further affects your appearance. If you aren’t doing so already, start now. Exercises that target many muscles at once such as squats, lunges and deadlifts may give you the most bang for your buck.
Eat protein. It’s the building block for muscles, so increasing the amount of protein you eat will support your weight training. Protein also helps in controlling hunger. Great sources of protein are lean meats like chicken, fish, eggs, pulses and soy. Find time to relax. To help reduce cortisol, find time to engage in stress-relieving activities. This could be meditation, yoga, mindful breathing, even relaxing in a hot bath. Lowering cortisol will reduce water retention and can help to reduce belly fat.
Basing your diet around quality protein sources, fruit, vegetables and healthy fats like nuts, seeds, avocados is the best way to achieve a calorie deficit for most people. Food that is minimally processed tends to be more satiating, meaning you feel less hungry after the meal, and you’ll be less tempted to snack. This doesn’t mean that processed foods are off the table totally; aim for an 80/20 split to start and then adjust accordingly."
n Dean Zweck is the product development manager at Total Fitness. Visit www.totalfitness.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. Or contact us via Facebook and Twitter /YourHealthyLivingMagazine @YHLMag
See www.yourhealthyliving.co.uk for terms & conditions. We reserve the right to edit or shorten questions, and regret YHL and our experts cannot reply individually to your health and beauty questions.
You asked: “I’m constantly feeling anxious due to work issues. How can I manage my anxiety naturally?”
You asked: “How can I support my immunity all year round?”
You asked: “I’m perimenopausal and I’ve put on quite a bit of weight, which I’m finding difficult to shift. Do you have any tips?”
Colds and flu are on the rise as winter sets in, which is why it’s important to keep your immune system in good working order. Here are some natural ways to support your immunity.
“Fruits and vegetables are a great source of antioxidants, minerals and vitamins for immune system support,” says Caroline Hind, a registered nutritional therapist from Vitaminology (www.vitaminology.co).
“Take advantage of local seasonal fruit – apples, plums, pears – and leafy greens such as cabbage, as well as imported oranges that are at their best in our winter and provide a good nutritional hit to see us through the darker months. Look for a variety of locally produced, seasonal fruits and vegetables, especially those with deep colours such as the green of kale, the red of peppers and the orange of butternut squash as these are good sources of antioxidants. Antioxidants can help fight off infection. As we age and during times of illness or stress, our need for dietary antioxidants increases. Garlic and ginger have anti-infection and anti-inflammatory effects, making them powerful allies of the immune system. Chop or grate some extra into stir-fries, soups, casseroles and curries.”
“Vitamin D deficiency is most likely to be a problem during winter months, since we absorb most of what we need through the skin over summer,” says Paula Werrett, a BANT-registered nutritional therapy practitioner and Head of Undergraduate Provision at the Institute for Optimum Nutrition (www.ion.ac.uk). “It is thought that vitamin D deficiency may be associated with sub-optimal immune function and an increased risk of infection, with studies now linking vitamin D deficiency to the severity of COVID-19. Good food sources include oily fish such as
mackerel, sardines and salmon, as well as egg yolks. Vegetarians and vegans can get vitamin D through some mushrooms and some fortified foods such as plant milks or nutritional yeast. The NHS also recommends everyone to supplement with 10 micrograms of vitamin D every day throughout the winter months. However, studies point towards upwards of 100 micrograms being most optimal for human health.”
“Infections significantly deplete the body’s vitamin C stores,” says Paula Werrett. “Sugar also competes with vitamin C for uptake into cells, so instead of an afternoon snack consisting of a sweet treat, go for citrus fruit or other vitamin C-rich foods such as berries, kiwi, mango and sweet peppers in addition to eating your greens at meal times. You will instantly add more immune-supporting vitamins, minerals and antioxidants into your diet while cutting out the foods that can leave you feeling lethargic an hour later. Studies have also indicated that oral vitamin C (2 to 8g per day) may reduce the incidence and duration of respiratory infections. However, ION always recommends talking to a BANT-registered nutritional therapy practitioner or a GP before supplementing.”
“Zinc is fundamental to good immune system function,” says Caroline Hind. “An old wives’ tale told us lamb is good to eat when ill – we now know that lamb is a good source of immunity-supporting zinc. Food sources include meat, poultry, fish, shellfish – oysters! Care needs to be taken with zinc supplements as the body needs an accurate balance of zinc and copper. A multivitamin product will usually contain a safe amount of zinc. However, a supplement of zinc on its own can be useful at times of infection.”
“Sleep loss negatively affects the immune system in three ways,” says Laura Neville of The Herbtender (www.the-herbtender.com) “Firstly by reducing the body’s production of natural killer cells, which in turn increases the risk of viral infections. Secondly by generating inflammatory cytokines, which heightens the risk for cardiovascular and metabolic disorders. And thirdly by reducing the production of antibodies, which help fight viruses and other infections. Aim for seven to eight hours of restful sleep daily. The adaptogen, ashwagandha, is excellent for promoting good sleep.”
“Chronic stress weakens your immune function,” says Laura Neville. “Try to manage your stress – simple breathing exercises are a useful strategy. We love the 4-7-8 technique. Inhale for four counts, hold for seven counts, exhale for eight counts. Performing this exercise at least four times stimulates the body’s vagus nerve and triggers a relaxation response. Other activities such as shinrin-yoku – a traditional Japanese practice of immersing oneself in nature using all five senses –may also be beneficial.”
“Our favourite mushroom for immunity support is Chaga, a mushroom that grows on birch trees,” says Laura Neville. “Chaga is the most antioxidant-rich superfood on the planet. Also, just like other edible mushrooms, Chaga contains a wealth of important nutrients. These include manganese, potassium, calcium, iron, magnesium, zinc, copper and phosphorus. All of these nutrients contribute to your overall health and give your body the fuel it needs to thrive. Cytokines are the immune system’s chemical messengers. They are proteins that play a vital role in stimulating white blood cells, which are the immune system’s first line of defence against illness. Chaga may help regulate the production of cytokines, supporting the immune system by helping cells
Try this! Eden Extract: the best olive leaf for unequalled immune support. Why should I try it? By attacking harmful micro-organisms and directly supporting the body’s own defences, Eden Extract enables the immune system to better protect and restore good health. Tell me more! Medical experts worldwide have long praised the amazing properties of the sterio isomer d-lenolate which is only available in this exclusive patented extraction from selected handpicked olive leaves. This powerful extract is often referred to as nature’s “smart germ-killer”.
For free further information: email sales@oliveleaf.co.uk or to order visit www.oliveleaf.co.uk. Trade enquires welcome.
Try this! The Great Taste Award-winning NutriButter Defence Peanut Butter is combined with maca, acai berry and cinnamon – a powerful combination of vitamins and antioxidants to help bolster your body’s natural defences. Tell me more! This deliciously nutrient-rich peanut butter will make sure that your body is ready for whatever life throws at it. How much? £3.99. Available from? Visit www.nutributters.co.uk
The omega all-rounder! We all know the well-documented health benefits of the Mediterranean and Arctic diets. Tell me more! Paradox Omega 3 6 9 brings together the best of these diets in one stabilised, high strength, 100 per cent natural omega supplement providing vital omegas to maintain a healthy lifestyle and prepare ourselves for the winter months ahead. How much? £9.99 for 60 capsules. Available from? Health food stores. Visit www.paradoxoil.com
What’s this? Bio-Kult Boosted is a unique multistrain live bacteria supplement, containing 14 strains of live bacteria and vitamin B12 to support the immune system.
Tell me more! Bio-Kult Boosted is suitable for everyday use, does not need to be refrigerated and can be taken alongside antibiotics, whilst travelling and by vegetarians.
Available from? www.bio-kult.com
Award-winning! Bee prepared Daily Defence Immune Formula from Unbeelievable Health combines therapeutic amounts of highest quality plant-sourced ingredients including several with antiviral properties such as bee propolis and elderberry. Tell me more! Capsules may be opened into juice if desired. Suitable for children too. Concentrated so fewer are required. No fillers, allergens or excipients. UK made.
Available from? Independent health stores and chemists and online. Visit www.unbeelievablehealth.co.uk
What’s this? Bristol Fungarium’s Chaga is wild harvested, and once extracted into their strong 1:4 tinctures, acts as a powerful natural immunomodulator. Tell me more! The most antioxidant-rich food source in the world, Chaga also stimulates white blood cells and contains remarkably high levels of important minerals such as copper, selenium and zinc, all essential for healthy immune function. Priced at £35 for 50ml.
Available from? Visit www.bristolfungarium.com
• Contains vitamins and minerals to support the normal function of the immune system; D, C, B12, B6, selenium and zinc.
Do try: Healthstrong AbsorbX004 Liposomal Immune Five-in-One. Why should I try it? powerful immune system support, try this five-in-one bespoke liposomal formula, with key nutrients vitamin C, vitamin D3, curcumin, zinc and quercetin. Why liposomal delivery? It is shown to offer the highest bioavailability/ absorption and will transport these five key nutrients into the cells, where they’re needed most, for ultimate immune support. All natural, free from any nasties and made under GMP. Priced at £39.99 for 250ml.
Available from? Independent health stores or www.healthstrong.co.uk
• Based on a herbal extract from plants and Echinacea
• Contains fruit concentrates for a great taste
• Free from alcohol, preservatives, colourings and artificial flavourings.
• Free from gluten and lactose.
• Suitable for vegetarians & vegans.
Available from selected independent health stores.
www.floradix.co.uk
During and after the menopausal years, many women experience vaginal dryness which is not only often profoundly uncomfortable but may also lead to painful intercourse, increased risk of urinary tract infections and other concerns. 1
Dementia Up to 50 per cent of women experiencing vaginal dryness may not report this issue to their health care provider while an estimated 19 per cent of women experience dryness between the ages of 42 and 53, increasing to 34 per cent of women between 57 and 69. 2,3
Vaginal dryness concerning menopause is often indicative of vaginal atrophy, which may also be described as atrophic vaginitis or genitourinary syndrome of menopause (GSM). This dryness may occur when our production of oestrogen declines, which ordinarily helps maintain the levels of moisture and function of vaginal tissue.
Of the various methods used to support vaginal health including topical applications provided by medical practitioners, an increasing number of women consider alternative therapies for support, including nutrition and supplementation. Of this category, omega-7 supplements (from the sea buckthorn plant) are increasingly popular.
References
While many of us are familiar with the benefits of omega-3 fatty acids, omega-7 fatty acids (also known as palmitoleic acid and cis-vaccenic acids) are even more difficult to come across, found primarily in the berries and seeds of the sea buckthorn plant. These berries also contain a wide range of helpful compounds including vitamin A, which helps maintain the health of our mucous membranes – a key component of vaginal moisture. 4
Mucous membranes and moisture Mucous membranes are delicate tissues that cover the digestive, respiratory, and urogenital tracts and help regulate moisture in these areas. They have many other important roles such as acting as part of our immune systems, but they can become inflamed, reducing their ability to function and it’s this inflammation that is a key feature of atrophic vaginitis.5
In a 2014 placebo-controlled trial published in the medical journal Maturitas, supplementation of sea buckthorn oil was investigated with 116 postmenopausal women experiencing vaginal dryness.
Of these women, one group were given a placebo, while the other was given a specific sea buckthorn formula used in other trials concerning dryness, which utilises an extract of both the berry flesh and the seeds.
Throughout the trial (lasting three months), levels of vaginal pH and moisture were monitored by a gynaecologist and researchers concluded that women taking the supplements showed improvements in the various vaginal health scores. 6
Vaginal dryness affects many women through menopause and may even be underreported. The current body of scientific evidence suggests there may be a potential role for sea buckthorn oil formulas, which are becoming increasingly popular amongst women wishing to try complementary approaches to management.
Frank Brogan is a registered nutritionist with the association for nutrition (AfN), a published writer, speaker and educator.
1. FaubionSS,SoodR,KapoorE.GenitourinarySyndromeofMenopause:ManagementStrategies fortheClinician.MayoClinProc.2017;92(12):1842-1849.doi:10.1016/j.mayocp.2017.08.019
2. WaetjenLE,CrawfordSL,ChangPY,etal.Factorsassociatedwithdevelopingvaginaldryness symptomsinwomentransitioningthroughmenopause:alongitudinalstudy.Menopause. 2018;25(10):1094-1104.doi:10.1097/GME.0000000000001130
3. KingsbergSA,WysockiS,MagnusL,KrychmanML.Vulvarandvaginalatrophyin postmenopausalwomen:findingsfromtheREVIVE(REalWomen'sVIewsofTreatmentOptions forMenopausalVaginalChangEs)survey.JSexMed.2013;10(7):1790-1799.doi:10.1111/jsm.12190
4. ZielińskaA,NowakI.Abundanceofactiveingredientsinsea-buckthornoil.LipidsHealthDis. 2017;16(1):95.Published2017May19.doi:10.1186/s12944-017-0469-7
5. FloresSA,HallCA.AtrophicVaginitis.In:StatPearls.TreasureIsland(FL):StatPearlsPublishing; November5,2021
6. LarmoPS,YangB,HyssäläJ,KallioHP,ErkkolaR.Effectsofseabuckthornoilintakeonvaginal atrophyinpostmenopausalwomen:arandomized,double-blind,placebo-controlledstudy. Maturitas.2014;79(3):316-321.doi:10.1016/j.maturitas.2014.07.010
Research links this uncommon fatty acid and the berry it comes from, with vaginal health and moisture, writes Frank Brogan
Environmental concerns are increasingly important to today’s consumers, and this is no exception when it comes to the readers of Your Healthy Living. We know that sustainability and environmental impact are important factors when it comes to the products you buy.
With this in mind, we’re giving you the chance to vote for the brands you feel are really making a difference and reducing their impact on the environment.
Register your vote to help crown the Your Healthy Living Environmental Champion, and you will be entered into a draw to win a fantastic spa break prize for two people!
Turn to pages 24 and 25 to read about our shortlisted entrants and their environmental credentials. Once you have chosen your champion, simply visit www.yourhealthyliving.co.uk/ environmental-champions, register your details to vote and select your chosen brand. Voting closes on 31 December 2022 and the winner and runners-up will be announced in the March issue of YourHealthyLiving.
Everyone who registers a vote for their Your Healthy Living Environmental Champion will go into a prize draw to win a two-night spa break for two people at the Aztec Hotel and Spa in Bristol worth £560.
To unwind fully and restore your equilibrium, a day is sometimes not enough! Make the moment last longer by enjoying a two-night stay, for uninterrupted relaxation and sheer unadulterated pampering. Pure rest and relaxation, including lunch and dinner and two Caudalie spa treatments each.
• Check in to your stylish guest room, then check out the spa and start to unwind.
• Two fantastic Caudalie treatments each are included. You’ll also get a 10 per cent discount for any prebooked extras.
• In the evening tuck into some delicious dishes in the Rosette-awarded Curious Kitchen restaurant.
• There’s a light spa lunch included on your second day. For more information, visit www.aztechotelbristol.co.uk
T&Cs: The prize is for a winner plus one guest. Prize winner and guest must be aged 18 and over. Only one winner will be drawn. The prize is non-transferable, non-refundable, non-exchangeable and there are no cash alternatives. Cannot be used in conjunction with any other offer or promotion. For full terms and conditions visit www.yourhealthyliving.co.uk/winterms
Q Why is supporting the environment so important to your brand?
A At If You Care we love doing the little things better for a healthy home, healthy planet, healthy you. Helping people to make better choices and reduce our impact on the planet are the reasons why we exist. With our range of eco-friendly kitchen and household products we want to make it easy for everyone to make small changes that will make a big difference for the environment.
Q As a company, what are the most important steps you have taken so far to support the environment?
A We commit to a “better than net zero” carbon policy on the basis of science-based targets, audited by a third-party specialist. Our climate policy includes: no air miles for products we buy or sell, no meat, net zero of our own organisation footprint, double offsetting of any business flights through carbon air capture, a “climate tax” internal mechanism, and additional bespoke offsetting through selected environmental projects.
Q How do you ensure that your product ingredients are as environmentally friendly as possible?
A By choosing organic we are upholding a planet-positive standard that bans hundreds of harmful pesticides, insecticides and herbicides, and works to support and enhance biodiversity and eco-systems, protecting soils and water supply, and rejecting GM ingredients.
Q Is your brand or are your products certified by any environmental organisations?
A Yes, absolutely. Having third-party certifications holds us to account on our commitments. All our unbleached paper and board are Forest Stewardship Council (FSC) certified, our fabrics are Global Organic Textile Standard (GOTS) certified, and our rubber is approved by the Fair Rubber Association. Our recycled content claims are SCS certified and a number of our products have been awarded the EU Ecolabel for products that have a reduced environmental impact throughout their life cycle.
Q How do you ensure that your product ingredients are as environmentally friendly as possible?
A At If You Care we create products that consider the environment all the way through the life of the product and we share this on our packaging so you can see the choices we made at every step. We only use eco-friendly materials – no phosphates, no chlorine, no petroleum products – and always from renewable sources.
For more information, visit www.ifyoucare.co.uk
Q How do you educate your customers about your efforts to support the environment so that they appreciate they are caring for the planet as well as enjoying a great product?
A We publish our ethical policies on our websites and include our new “better than net zero” logo on the web and in literature. We are also starting to roll out the logo as packaging comes up for renewal.
Throughout October and November we have been running a “low carbon eating” theme across our social media and comms, including blog posts and useful links around reducing carbon. We are also a founding member of foodtalks.co.uk, a series of informative talks from experts around food issues that most recently concentrated on the build-up to COP26.
For more information visit: organicorealfoods.com
Q Why is supporting the environment so important to your brand?
A There are so many reasons why supporting the environment is important to our brand. For over 20 years now, Ecozone have kept sustainability at the core of everything we do, and with the increasing danger of climate change, this only becomes more and more important. We also strongly believe that by enabling people to make small lifestyle changes we can make a huge difference to the planet. This is what has encouraged us to continue innovating new and affordable products that can really make a difference.
Q Is your brand, or are your products, certified by any environmental organisations?
A Yes! Ecozone are proudly endorsed by the Vegan Trademark, PETA, Leaping Bunny for being cruelty-free, and Naturewatch Foundation. A number of Ecozone’s products are approved by Allergy UK.
Q How do you educate your customers about your efforts to support the environment so that they appreciate that they are caring for the planet as well as enjoying a great product?
A At Ecozone, we use not only our packaging to communicate our efforts of supporting the environment, but we also use our online platforms to clearly showcase each product’s individual set of unique eco-qualities. These are typically displayed in the form of icons and ethical endorsement logos, to make it very easy for consumers to understand the products they are using. These credentials will highlight aspects such as cruelty-free, septic tank-safe, vegan and safe for aquatic life formulas, but also where things such as plantbased ingredients are incorporated too.
For more information, visit www.ecozone.com
Q Please tell us about any specific environmental initiatives you have in place.
A We produce targeted nutritional supplements which combine sustainably sourced bee products (such as propolis and bee pollen) and plant-based ingredients (most of which are pollinated by bees). We also donate a portion of sales to bee research and charities including Bees for Development, who help lift people out of poverty in some of the most deprived parts of the world through teaching beekeeping. They have been around for over 30 years and Camilla, Queen Consort (a beekeeper herself), became their President a few years ago.
Q Why is supporting the environment so important to your brand?
A Bees are at the heart of our brand, the environment and our world; they are nature’s hardest-working creatures! We depend on bees for food and so much more. We help to raise awareness about the importance of all bees, including honeybees, which are often referred to as “nature’s alchemists” due to the healthy substances they produce: propolis, royal jelly, honey and bee pollen.
Q How do you ensure that your product ingredients are as environmentally friendly as possible?
A Our supplements are manufactured in one of the UK’s top GMP (Good Manufacturing Practice) facilities under strictest quality control. We only use highest quality natural ingredients (no fillers or excipients) which are responsibly sourced from the most reputable companies and organic bee farms.
For more information, visit www.unbeelievablehealth.co.uk
Read about our shortlisted entrants and their environmental credentials. Once you have chosen your champion, simply visit www.yourhealthyliving.co.uk/ environmental-champions, register your details to vote and select your chosen brand. Voting closes on 31 December 2022 and the winner and runners-up will be announced in the March issue of YourHealthyLiving.
In the last few years, life has felt more stressful than ever. It seems like each new week or month throws a fresh curveball our way, and as a result, recorded rates of burnout are at an all-time high.
We all know that stress isn’t good for us. It raises our heart rates, it lowers our performance, and it can undermine our immune systems too. But it can feel like managing it is impossible in our fastpaced world. How do you find the time to meditate when you’re always running from one place to the next? How can you instill good work boundaries when it feels like the emails are always pinging in?
Well, there’s another stress management strategy that you might not have come across yet. One that is fun, easy to implement, and comes with a whole host of other benefits. That strategy? Choosing joy.
Research shows that engaging in and prioritising joyful activities helps to protect against burnout and stress. There are a few reasons why this is the case. Firstly, when we are engaging in something that creates a sense of joy and contentment, we give our brains and bodies a break from the cortisol that is released when we feel stressed or under pressure. This gives us a chance to recover from the physical and mental impacts of stress, thus lightening the load.
Secondly, experiencing positive emotions such as joy can help us to build resilience and adaptability in the face of stress. According to prominent social psychologist Barbara Fredrickson, while negative emotions can prompt us to employ narrow, survival-oriented behaviours (such as engaging the fight/ flight/freeze response), positive thoughts and emotions broaden our awareness and encourage new thoughts and actions.
Her broaden-and-build theory explains how when we experience positive emotions such as joy, we broaden our thinking, allowing us to draw on a wide range of possible solutions and behaviours, therefore building a whole host of mental resources (including resilience) that help us to live enhanced, healthier and more fulfilling lives. And what’s really cool is that we experience this as a positive upwards spiral, meaning the more we experience those positive emotions, the greater the benefits.
Sophie Cliff explores some ways to beat stress and choose joy instead
the load
Research has shown that CBD can be used effectively as a natural alternative to pharmaceutical products to help alleviate the symptoms of stress and anxiety.
When you are feeling stressed or anxious, your body releases higher levels of cortisol. CBD works by reducing these levels, improving your ability to be calm, centred, and relaxed.
CBD has also been shown to change how our serotonin receptors interact (the natural feel-good chemical) and can increase feelings of happiness and wellbeing.
Our 3000mg organic CBD oil is a quick and convenient way to consume CBD, with the choice between two oil carriers - Hemp Seed Oil or MCT oil. For more information on the difference between carrier oils, please visit our website FAQ’s. Meanwhile, here are some suggestions on how to incorporate CBD into your daily routines for stress-free living…
Morning Infuse your morning ritual with our CBD Coffee or Natural Hemp tea to help you start the day with a fresh, clear mind, ready to focus on whatever lays ahead.
Our CBD Jelly Domes are a discreate and delicious way to help you destress and feel less anxious whilst on the go. Alternatively, you might try switching up your usual cuppa for our Natural Hemp tea to help you find space and re-focus.
Wind down and prepare the mind and body for a good night’s sleep by incorporating CBD into your bedtime routine – try few drops of our 20% broad spectrum oil an hour or so before bed or sit back and relax with our soothing Harmony Tea.
So, joy can help us to beat stress, but how do we actually go about choosing joy in our day-to-day lives? Here are some ideas and tips to get you started.
Research shows that gratitude and joy are intrinsically linked, meaning we can’t feel joyful unless we also feel grateful for what we have in our lives. Take some time to reflect on the parts of your life that bring you the most joy. Who are you most grateful for? What would you miss if you no longer had access to it?
A great way to reconnect to joy is to embrace your inner child. Think back to how you loved to play as a child and see if there’s a way you can bring that experience into your adult life. It can also be helpful to listen to songs you loved when you were a kid or rewatch any old favourite movies to jog your memory.
Feeling connected to the world around you is an essential part of living a joyful life. Check in with your friends and family, organise a little get together, or simply strike up a conversation with your local barista. Those social connections will help you to feel happier and more grounded.
We all know that moving our body is good for our physical health, but exercise can have a huge impact on your mood too! Think about how you can move your body in a way that feels truly joyful. Dancing, walking and stretching are just as effective as pumping iron at the gym for getting those joyful endorphins flowing.
Finally, when was the last time you learnt something new? Research suggests that getting out of our comfort zone and challenging ourselves can help us to experience flow, which in turn can help us to find more joy! Plus, you’ll have that feeling of satisfaction when you achieve something new too.
Choose Joy by Sophie Cliff, Blue Star Press, RRP £17.99, is available online and from all good bookshops.
Try this! Award-winning Helios Stress Relief combines three tried and tested homeopathic remedies, with a long history of traditional use, to relieve fearfulness, mild stress and anxiety, whatever the cause.
Tell me more! Being natural, Stress Relief is without any known side effects and comes in sucrose pill form in an easy-to-use single-dose dispenser. How much? £6.75.
Available from? Independent health food stores and Helios. Visit www.helios.co.uk
Nervous system support: If you find yourself feeling the pressures of the day, A.Vogel Passiflora Complex Tablets containing organically grown plant-based herbs such as fresh passiflora and lemon balm extracts along with valerian and magnesium, which reduces tiredness and fatigue and supports the nervous system, may be an option. Tell me more! A.Vogel Passiflora Complex Tablets are a food supplement, dairy and gluten-free and suitable for vegetarians and vegans. Always read the pack information. Priced at £10.99 for 30 tablets. Available from? Independent health food stores. Visit www.avogel.co.uk
Wise buy! Weleda’s Stress Relief Oral Spray is formulated for temporary relief of mild stress, irritability and tension.
Why should I try it? It is made from homegrown biodynamic chamomilla, traditionally used in homeopathy to soothe irritability or when we’re feeling fractious, complemented by pulsatilla, to bring calm to life when we’re feeling emotional or over sensitive. Useful to keep to hand in today’s busy and often stressful times. Tell me more! Spray one or two metered doses into the mouth, up to three times daily. Available from? Independent health food stores. Visit www.weleda.co.uk
Need to de-stress? Try this Uplifting Pure Essential Oil Blend from Natural by Nature Oils.
Why should I try it? This beautiful blend of geranium, patchouli, grapefruit, lime, ylang ylang and frankincense essential oils creates a bright, cheerful fragrance that will de-stress, calm and lift the mood.
Tell me more! Use in a diffuser, oil burner or even a couple of drops in a bath.
Available from? Independent health food stores. Visit www.naturalbynature.co.uk
It’s often said that 80 per cent of our immune system is located in the gut. We’re heading into the cold and flu season and so it’s more important than ever to look after our gut health to fight off any winter bugs. Here are some quick and simple ways to support your gut health.
“Choosing seasonal vegetables and fruits provides a good diversity of the nutrients and fibre which are so important for gut health during the winter,” says Melanie Dixon DipION mBANT CNHC, a registered nutritional therapist for Vitaminology (www.vitaminology.co) “Fibre nourishes the beneficial bacteria in the gut, which are key to a healthy immune system. It’s important to eat a wide variety of brightlycoloured vegetables and fruits – they all feed different species of beneficial bacteria and so help to increase the diversity of the gut microbiome. For instance, pumpkin, squash, carrots or any other yellow or orange-coloured vegetables and fruits help vitamin A levels, which are particularly beneficial for immune health and keeping the gut lining healthy and intact. Darkercoloured produce such as blackberries contain a good amount of vitamin C, one of nature’s most powerful antioxidants, which supports the immune system and helps to fight damage in the body. Nourish your gut with nutrient-rich bone broth and soups and cook batches of warming casseroles and stews which can be stored in the freezer.”
“For a probiotic to be effective it needs to reach your gut alive,” explains Louis Soteriou, a naturopathic nutritionist at NaturesPlus (www.naturesplus.co.uk). “This means that it should be able to survive your stomach acid to reach your colon where it can do its job. Microencapsulation of the healthy bacteria in certain prebiotics such as acacia, green banana and chicory root not only help to do this but they also provide food for the beneficial bacteria to feed on so they can thrive and form colonies when they reach your gut. It’s also really important to make sure they are packaged in desiccant, silicon-lined containers, which help stop any moisture from getting in and activating the dormant probiotics. This kind of packaging requires no refrigeration and makes sure that the contents maintain their therapeutic value, even at the end of their shelf life. "High strength, multi-strain probiotics are the best choice. Studies indicate that only the cooperation of multiple species and microbial diversity result in a healthy gut terrain. High strength means that each strain can have a therapeutic amount to make a difference, and this should be backed up by scientific studies for the strain in the product.”
“Sugar and processed foods can propagate the ‘bad’ microbiome species in your gut,” says Dr Nirusa Kumaran, a qualified GP and founder of the Elemental Health Clinic (www.elementalhealthclinic.com). “In addition they contain inflammatory compounds which can damage the gut lining. Alcohol is a fantastic steriliser. Can you imagine the sterilising impact it can have on your gut bugs? Limit the intake of these foods and drinks to help improve the optimal diversity of your gut microbiome.”
For a happier, healthier gut: you need to begin with your unique microbiome. Tell me more! The UK’s number one live bacteria product – Bio-Kult Everyday Gut* with 14 unique bacteria strains – has over 10,000 positive reviews, giving you the confidence to take care of you, and that’s something to be celebrated.
Available from? Independent health food stores. Visit www.bio-kult.co.uk
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“Chewing is a vital step in our digestive process,” says Dr Nirusa Kumaran. “Busy, hectic lifestyles have resulted in us ineffectively chewing our food. This means there is a greater burden on the stomach to process and break down foods which would have otherwise been broken down in the mouth. This increases the likelihood of developing symptoms such as indigestion, acid reflux and bloating. Small studies have found eating slowly and chewing effectively can keep you full for longer and therefore stop snacking. So, for optimal health, eat slowly, mindfully and chew each mouthful 30 times. Appreciate all your five senses when you eat: smells, taste, touch, the look of your food and noises around.”
“Although colonic Irrigation is the obvious choice when dealing with constipation, many nutritionists will also recommend colonics to maximise the benefits of (juice) fasting, and as part of a weight-management programme,” says Anne-Lise Miller, a naturopathic practitioner and renowned teacher of colonic hydrotherapy. “You can expect to feel lighter and clearer headed after a treatment because colonics work with the body’s physiology. The treatment clears out waste from the colon and calms the nervous system (via the vagus nerve). This reflex action positively impacts digestion and detoxification. Warm, filtered water is used to hydrate and naturally expel gas and waste build-up. When combined with dietary adjustments, colonics gently relieve bloating and digestive discomfort. Colonic irrigation is an effective addition to a ‘gut reset programme’. The role of gut flora in stress management and mental health is now well documented; many colonics proponents attest to the fact that their treatment plays a significant part in wellbeing, often reporting improved sleep after their treatment. We recommend that you select a regulated therapist who has undergone rigorous training, uses disposable equipment and whose premises are monitored."
The Association of Registered Colon Hydrotherapists is the main UK-based body for regulated therapists. To find your local therapist online go to www.colonic-association.org.”
Fed up with bloating, gas, cramping, constipation and other digestive issues?
ARCH Registered Therapists are trained to the highest standards and are Independently Regulated.
ARCH therapists are professional digestive health experts. They will help you identify the cause of your problems, advise on an individual treatment plan and help restore optimal digestive function.
A consultation with an ARCH Registered Naturopathic Colon Hydrotherapist may help relieve your symptoms AND help you discover the root cause of your digestive disturbance.
Contact a therapist in your area for a personal consultation
Take the first step - contact a therapist in your area. colonic-association.org
All ARCH Members meet National Occupational Standards for Colon Hydrotherapy and are independently regulated via the CNHC or GN C. GET YOUR TUMMY READY FOR SUMMERFrom avocado to zinc, our A to Z covers all aspects of natural beauty
Avocados are packed with healthy fats, vitamins and minerals, making them one of the best foods for skin health. These bright green fruits are also a good source of vitamins E and C, which help to protect the skin from oxidative damage caused by the sun and environmental pollution.
Biotin, or vitamin B7, helps to support healthy hair and nails. It’s also an important nutrient for pregnancy, as it helps to support the growth of the embryo. Good food sources of biotin include egg yolks, nuts and organ meats such as liver and kidneys.
As the most abundant protein found in our bodies, collagen affords many benefits, not least as a recognised route to beauty. Introducing collagen to our daily regimes helps promote youngerlooking skin, healthier hair and stronger nails. Particularly during the winter months collagen improves hydration, elasticity and suppleness to reduce the formation of deep wrinkles. It provides the amino acids which support the building blocks of skin, hair and nails and slows down the ageing process. Try Beautivite from ArthroVite. www.arthrovite.com
Diatomaceous earth is a type of powder made from fossilised algae. It is a concentrated source of silica and is available as a food-grade dietary supplement. It may help to support healthy hair growth, strong nails and healthy skin.
The skin condition eczema is characterised by red, cracked and flaky skin. Botanical ingredients such as calendula, shea butter, starflower, chickweed, evening primrose and vitamins C and E, can all help to reduce the itching and calm the inflammation associated with eczema whilst moisturising and nourishing the skin. These powerful active botanical ingredients are found in the new Skin:Genius Cream Come True, £16.50, and Oil Day Long, £22.50. Neither greasy nor sticky, they sink quickly into the skin – bliss!
www.skin-genius.co.uk
Floral waters are a natural type of skin toner that can be used after cleansing to refresh and revive the skin. They can also be used as a cooling face or body spray during hot weather. Floral waters are the by-product that are produced during the distillation process of essential oil production. These waters are rich in plant essences and are said to have therapeutic properties.
Green tea is hugely beneficial for the skin both when included in the diet and as a skincare ingredient. It helps to soothe and protect the skin, reduces excess sebum and diminishes the signs of ageing. It has also been shown to help with acne, eczema and psoriasis. The health-giving benefits of green tea have been attributed to the fact that it contains polyphenols (also called catechins) which have antioxidant and antiinflammatory properties.
Hyaluronic acid (HA) is a compound created by the human body and is found in all of our tissues and fluids. It is the key molecule involved in skin moisture and plays a major role in the ageing process. HA draws in and retains water, helping our skin to look youthful and our tissues to remain lubricated. It also assists with wound healing, regulates inflammation and can increase collagen production. HA can be taken both topically through lotions and orally through supplements.
Inflammation is often the root cause of chronic skin conditions such as eczema, rosacea and psoriasis. A consultation with a registered naturopath or nutritionist could help you to identify the triggers that are behind the symptoms and provide you with natural ways to tackle the problem. A medical herbalist may be able to prescribe herbal remedies that can ease the symptoms too. Always make sure that you visit a qualified, registered practitioner.
Jojoba oil is a humectant, meaning that it draws water to the top layer of the skin, helping to keep it hydrated. It is also noncomedogenic, which means that it will not block the pores of the skin. The antioxidants in jojoba oil may help to promote collagen synthesis.
Kiwi fruit is a particularly rich source of vitamin C, with one fruit providing 64mg of this vital vitamin, compared to oranges which provide 53mg per fruit. Vitamin C is needed for the production of collagen, which provides structural support and maintains the resiliency of skin. Kiwi fruit is also a rich source of vitamin E, which helps to protect the skin from damage caused by UV radiation and oxidative stress.
There are supplements and then there are liposomal supplements –the difference is in the absorption. Altrient’s pioneering and patented liposomal encapsulation technology wraps up nutrients in tiny phospholipid bubbles to protect nutrients from being broken down delivering them to the cells, where they are needed most. Maximised absorption means maximised beauty benefits. Altrient C is clinically proven to increase skin elasticity by 61 per cent in three months, making it a favourite among beauty experts and celebrities including Alice Hart Davis, a self-confessed Altrient C convert! www.abundanceandhealth.co.uk
Menopause is often a difficult transitional time, with hot flashes being a common symptom for many women. Menthoderm® is a fast-acting skin-soother which could help women take back control and maintain the health of their skin. Liberal application to the nape of the neck may help to calm and alleviate the sensation of over-heating, quickly overriding any unwanted symptoms. Menthoderm®, £5.76, is fast becoming a much-loved skin saviour, recommended by nurses, dermatologists, and doctors alike. www.sk1n.co.uk
The best way to care for your skin naturally is to use natural and organic beauty products that are free from nasty chemicals. Ones to avoid include parabens, mineral oil and petrolatum, sodium lauryl sulfate and sodium laureth sulfate, propylene glycol, formaldehyde and phthalates, to name a few. For more in-depth information and to check individual ingredients, go to the EWG Skin Deep database: www.ewg.org/skindeep
Omega-3 essential fatty acids (EFAs) are vital for glowing, radiant skin. Our bodies don’t produce them so we must get them from our diets. EFAs are the building blocks of healthy cell membranes and help to produce the skin's natural oil barrier which keeps the skin plump and hydrated. Good sources of omega-3 EFAs include oily fish, avocados, nuts and seeds.
Sweet potatoes are a top food for radiant skin as they are rich in in vitamins, minerals, antioxidants and fibre. They are a particularly good source of vitamins A and C. Vitamin A may help to protect the skin from sun damage while vitamin C assists with the production of collagen, helping to keep the skin supple and strong.
Tea tree oil is derived from the leaves of the Australian tea tree. It has antibacterial and anti-fungal properties and has been used effectively to combat acne. It works by reducing excess sebum production in the skin. The oil is used topically and can often be found in soaps and lotions. It has even been found to help reduce dandruff.
Drinking plenty of water is one of the simplest natural beauty tricks there is. Our body’s cells and tissues are mostly composed of water, so it’s essential to keep hydrated. The simplest way to ensure that you’re drinking enough is to check the colour of your urine. It should be light yellow to clear in colour.
Papayas are a sweet-tasting fruit and also a great natural beauty ingredient. Native to Mexico, this fruit is a rich source of vitamins A, B and C, as well as the proteolytic enzymes papain and chymopapain, which have antibacterial, antifungal, and antiviral properties. When applied topically, papaya has been shown to be effective for wound healing.
Quinoa is not only a great health food to incorporate in your diet but it’s also a good natural ingredient to look for in your haircare products. The amino acids in quinoa penetrate the hair and leave a protective coating which helps to retain moisture, repairs damage and promotes new growth.
Red clover has traditionally been used as a herbal remedy to ease the symptoms of the menopause, but it has also been used to calm skin conditions like eczema, psoriasis and rashes. Red clover has an anti-inflammatory effect. It can be applied topically or taken in supplement form.
Urticaria, also known as hives, is a type of rash that can be caused by heat, allergies, stress, insect bites or stings. Witch hazel is a very effective natural remedy for soothing the itchy, inflamed skin. Quercetin is a natural antihistamine that can help to calm the allergic reaction.
Collagen supplementation has become a popular and effective way to provide the raw materials needed to maintain and enhance this connective tissue within the body. However, up until now, collagen supplements were sourced from animal-derived ingredients. Terranova’s Vollagen® is a complex of amino acids in the same proportion as those found within human collagen, but with key advantages over collagen supplementation. Vollagen® is 100 per cent suitable for vegans and vegetarians and the amino acids are already isolated and are therefore absorbed readily into the body.
Exfoliation should be a regular part of any skincare regime as it helps to remove dead skin cells, allowing new ones to come through and giving your complexion a boost. It’s easy to make a DIY facial scrub using ingredients from your kitchen cupboard, like honey and oatmeal. A simple body scrub can be made by combining sea salt and oil. Aim to exfoliate your skin twice a week to keep it glowing without stripping it of its natural oils.
Ylang Ylang essential oil is made from the star-shaped flowers of the Cananga tree and is renowned for helping with skin healing. It helps to alleviate inflammation and regulates the skin’s production of sebum. It may help with skin conditions such as acne due to its antifungal and antibacterial properties.
Zinc has a number of properties that make it an important nutrient for skin health. Skin tissue is formed from protein, and zinc is essential for DNA and protein synthesis. Zinc is also essential for skin healing and has anti-inflammatory properties. It may therefore help with inflammatory skin conditions such as rosacea, eczema and acne. Good food sources of zinc include oysters and pumpkin seeds.
Try these vegan and veggie Indian dishes from TV chef and restaurant owner Nisha Katona
1. Heat 2 tbsp of the oil in a wide non-stick frying pan/ skillet over a medium heat. When hot, add the sliced onions with ½ tsp of the salt and cook, stirring, for 10–15 minutes, or until very soft and caramelised.
Nisha Katona says: “Kidney beans are a well-used ingredient in India, their dense texture taking on some of the characteristics of meat in vegetarian dishes. Here, they do the heavy lifting to bulk out this dopiaza and, although it might sound like an unusual pairing, go amazingly well with the fruity dried apricots.”
4 tbsp vegetable oil
• 4 brown onions: 2 finely sliced;
2 finely chopped
• 1½ tsp salt
• 1 green chilli, pierced 5cm/2in piece of fresh ginger, peeled and finely chopped
3 garlic cloves, finely chopped
• Small bunch of fresh coriander/ cilantro, leaves and stalks roughly chopped
• 1 tsp dried fenugreek leaves (kasuri methi)
• 1 tsp ground turmeric
• ½ tsp chilli powder
2 tsp garam masala
• 1 tbsp ground cumin
• 1 tsp freshly ground black pepper
1 tbsp tomato purée/paste
• 1 x 400g/14oz can of kidney beans, drained and rinsed
• 30g/1oz dried apricots, finely chopped
1 tsp sugar
• 150–200ml/5–7fl oz/2 ⁄3–scant 1 cup just-boiled water
• Naan breads and chutneys of choice, to serve
2. Meanwhile, heat the remaining 2 tbsp of oil in a medium saucepan that has a lid over a medium heat. When hot, add the green chilli and sizzle for 1 minute, then add the chopped onions and cook for 7–8 minutes, or until golden brown. Add the ginger, garlic, green chilli, chopped coriander stalks (reserving the leaves for garnish) and the dried fenugreek leaves, and cook for 4 minutes, stirring, until everything is starting to soften.
3. Add the spices to the saucepan, stir well, then add the tomato purée. Cook for another 2–3 minutes, or until fragrant, then add the drained kidney beans, dried apricots, sugar and the remaining 1 tsp of salt. Stir to combine, then pour in 150ml/5fl oz/2/3 cup of the water. Bring to the boil, then reduce to a simmer, cover and cook for 8–10 minutes, or until the kidney beans are cooked through. Check the water level, adding more if it gets too dry.
4. Finally, stir through the caramelised sliced onions. Garnish with the chopped coriander leaves just before serving. Serve with naan breads and chutneys, as desired.
Nisha Katona says: “Vegans rejoice! This fruity, dairy-free curry is simplicity itself. It’s quite hot, but you can tone down the heat by piercing the green chilli rather than slicing it, if you wish. A good jalfrezi should be tongue-tinglingly spicy though, so embrace the heat if you can.”
• 3 tbsp vegetable oil 2 brown onions, finely chopped
• 5cm/2in piece of fresh ginger, peeled and grated
• 3 garlic cloves, minced 2 x 400g/14oz cans of jackfruit, drained 2 tbsp garam masala
• 2 tsp ground cumin
1 tsp ground turmeric ¼ tsp chilli powder
• 1 x 400g/14oz can of chopped tomatoes 2 green bell peppers, deseeded and roughly chopped
1 large green chilli, deseeded and thinly sliced
• 1 tsp salt
• 1 tsp sugar 200ml/7fl oz/scant 1 cup water
1. Heat the oil in a large saucepan that has a lid over a medium heat. When hot, add the onions, ginger and garlic, and cook for 7–8 minutes, or until golden brown.
2. Add the drained jackfruit and stir to combine, then cook for 3–4 minutes, or until starting to colour.
3. Add the spices, chopped tomatoes, green bell peppers, green chilli, salt and sugar, along with the measured water. Give everything a good stir together, then turn the heat to low, cover and gently simmer for 15–20 minutes, or until the jackfruit is cooked through and tender.
Nisha Katona says: “Packed with flavour and interest, this is an ode to wintery veg. And just look at that colour! With a squeeze of lemon juice added at the end for a bit of lift, this is a gorgeous curry for colder days.”
SERVES: 3–4 AS A SIDE OR 2 AS A MAIN INGREDIENTS
• 3 tbsp vegetable oil
• 1 heaped tsp panch phoron
1 green chilli, finely sliced
• 150g/5oz beetroot/beets, peeled and cut into 2.5cm/1in cubes
• ½ cauliflower (about 300g/10½oz), broken into small florets, plus a handful of cauliflower leaves, roughly chopped
2 tbsp chopped tomatoes
• 1 tsp ground turmeric
• 2 tsp ground coriander
¼ tsp chilli powder
• 1 tsp salt
• ½ tsp sugar, or to taste 100ml/3½fl oz/scant ½ cup just-boiled water
½ tsp lemon juice
• 1 tsp garam masala
• Small bunch of fresh coriander/ cilantro, leaves and stems roughly chopped
1. Heat the oil in a wide pan that has a lid over a medium heat. When hot, add the panch phoron and cook until the nuggets of fenugreek seeds begin to turn golden, then add the chilli and beetroot and cook, covered, for 6–8 minutes, or until starting to soften.
2. Add the cauliflower florets, chopped cauliflower leaves, chopped tomatoes, ground spices, chilli powder, salt, sugar and hot water, then cover again and cook for a further 10–12 minutes, or until everything is cooked through.
3. Finish with the lemon juice and garam masala, and taste for seasoning.
4. Serve garnished with the chopped coriander.
Vaginal dryness and dry eyes are some of the complaints that women typically experience before, during, and after menopause. Omega 7 Pharma Nord is a formula developed specifically to help maintain healthy and well hydrated mucosa at this stage of life.
Omega 7 Pharma Nord contains the SBA24 extract that is made from both the berries and seeds of sea buckthorn to ensure the widest spectrum of beneficial nutrients.
Sea buckthorn is one of nature’s richest sources of vitamin A, a nutrient that is best known for its ability to maintain normal skin, vision, and mucous membranes.
• Suited for vegetarians and vegans
• With vitamin A that supports normal skin, vision, and mucous membranes
