Top Santé UK - May 2020

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HOW TO BEAT THE CORONAVIRUS

Immune-boosting foods ● Kill viruses with silver ● Why you need vit C

WORKOUT AT HOME

All the moves you need + essential kit

H S T R A T LTH S A E H GOOD

Stay calm & well 3 breath exercises for a strong body & mind

GET FIT WALKING! ● Easy 2-week weight-loss plan ● New kit & gear ● ‘I had panic attacks but walking cured me’ MAY 2020

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MINIMISE AGE SPOTS

Expert advice + new beauty buys for flawless skin

8

simple tips to

Protect your eyes Smoother skin with

NATURE’S BOTOX (ps it’s a flower!)

£3.99

NUTRIENT-RICH SPRING RECIPES

Fill up on disease-fighting asparagus, spring onions and watercress

...and breathe

We’re living in unprecendented times. The Covid-19 situation changes daily, and while a four-weekly magazine can never compete with newspapers, social media and other online sources for up-to-the-minute news of events (although we are posting regular health advice on topsante.co.uk), what we can and will do is bring you the best ways to protect yourself and bolster your immunity so that even if you do contract the virus, you’ll have the best chance of fighting it off and returning to good health. We’re all about positivity and prevention at Top Santé, and while there is much to alarm us on the news and in the world around us, we, and you, can choose to stay level-headed and take a proactive approach. What we’re being asked to do right now is extreme – to stay home and avoid social contact. And while we can and will do that to protect the elderly and vulnerable, we ought to use this time of self-isolation wisely. I know that many of you will be struggling with anxiety over the situation and in those circumstances it’s often helpful to focus on what we can control, rather than worrying about what we can’t. As we say in our manifesto (p4), whatever your current health status you can always make improvements. You can eat well, take zinc and extra vitamin C, walk when you can, exercise at home, breathe deeply, plus shun sugar, quit smoking, avoid alcohol and reduce stress. This month’s issue has advice and information on all of these, so why not pick something you can do and take positive action. All of this will help your immune system stay strong. Look after yours as best you can and take care.

Katy xx

Editor

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The

THE TOP SANTÉ MANIFESTO We believe every woman has the ability to maximise her health and beauty at any age, regardless of health history. With a balanced diet, effective exercise and a positive mindset, you can stay younger for longer, inside and out. We’ll bring you the latest information on wellbeing, fitness, food and beauty, empowering you to make informed choices now and for your future health. What’s gone before can’t be undone or redone, so let’s leave it in the past and focus on what can be changed today! We’re here to help you, one small step at a time.

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Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL (Please do not send samples to this address)

EDITORIAL Editor Katy Sunnassee Deputy Editor Yvonne Martin Art Director Jennifer Ratcliff With thanks to: Lizzy Dening, Naomi Abeykoon, Nolan Sunnassee, Helen Foster, Sarah Rodrigues, Larissa Chapman, Angela Kennedy, Sarah Ivory, Lebby Eyres, Kim Willis, Jessie Pavelka, Carly Hobbs, Francesca Specter, Julie Brown, Natalie Millman, Eva Gizowska, Sam Rice, Melissa Bailey, Lily Smith, Sue Parslow and Tom Critchell. ADVERTISEMENT SALES Tandem Media Commercial Director Catherine Rowe, 01233 228750 [email protected] Account Managers India May, 01233 225357 [email protected] Ben Rayment, 01233 228752 [email protected] PRODUCTION Tandem Media, [email protected] Production Manager Andy Welch 01233 220245 MANAGEMENT Chief Executive Steve Wright Chief Operating Officer Phil Weeden Managing Director Kevin McCormick Finance Director Joyce Parker-Sarioglu Retail Director Steve Brown HR and Operations Manager Charlotte Whittaker Print Production Manager Georgina Harris Print Production Controller Kelly Orriss Audience Development Manager Andy Cotton Subs Marketing Director Gill Lambert Senior Subs Marketing Manager Nicholas McIntosh Events Manager Kat Chappell SUBSCRIPTIONS ● 13 issues of Top Santé are published per annum ● UK annual subscription price: £51.87 ● Europe annual subscription price: £64 ● USA & Canada annual subscription price: £64 ● Rest of the World annual subscription price: £70 CONTACT US [email protected] UK subscription and back issue orderline: 01959 543747 Overseas subscription orderline: 0044 (0) 1959 543747 Toll free USA subscription orderline: 1-888-777-0275 Customer service email address: [email protected] Customer service and subscription postal address: Top Santé Customer Service Team Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL Find current subscription offers at shop.kelsey.co.uk/topsante Buy back issues at shop.kelsey.co.uk/tsback Already a subscriber? Manage your subscription online at shop.kelsey.co.uk/myaccount DISTRIBUTION GB – Marketforce, 2nd Floor, 5 Churchill Place, London, E14 5HU. Tel: 020 3787 9001 Northern Ireland and Republic of Ireland – Newspread. Tel: +353 23 886 3850 PRINTING William Gibbons & Sons Ltd

Kelsey Media 2020 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright. The editor cannot guarantee a personal response to all letters and emails received. The views expressed in the magazine are not necessarily those of the Editor or the Publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties. Kelsey Media takes your personal data very seriously. For more information about our privacy policy, please visit https://www.kelsey.co.uk/privacy-policy/. If at any point you have any queries regarding Kelsey’s data policy you can email our Data Protection Officer at [email protected]. Information given is not a substitute for medical advice so ensure you check with your GP before making changes to your healthcare routine. Prices in Top Santé are correct at the time of going to press.

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MAY 2020

INSIDE THIS ISSUE... HEALTH

Your walking special

Tips and kit to make the most of your walk – p43

On the cover

16-23 Beat the coronavirus. 28 Eight easy tips to keep your eyes healthy. 32 Stay calm and well. 43 Get fit walking. 60 Work out at home. 66 Smoother skin with nature’s Botox. 72 Minimise age spots. 80 Five nutrient-rich spring recipes.

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EVERY MONTH 09

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Your healthy start Make the most of May with the latest news and uplifting books. Ed’s edit Health, fitness and beauty finds, all in pretty pastels. Ask the experts Advice on beating anxiety, and staying fit and strong. Loving the healthy life Readers’ tips to lift your spirits. A word with... Performance coach, Dr Aria.

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FRONT COVER: TWINKLE IMAGES.

16 10 ways to bolster your immunity Help your body to resist viruses. 20 The metal that fights infections Discover the benefits of silver. 22 Should we inject vitamin C? We look at the pros and cons. 26 My Life In Health With former Strictly champion Camilla Sacre-Dallerup. 28 Keep your eyes safe Top tips to protect your peepers. 32 Unlock your energy Use your breath to feel grounded and strong, in three easy steps. 37 What on earth is... The latest developments for Huntingdon’s disease. 43 Walk for wellbeing Tips and kit to help you get the most of your on-foot adventures. 48 Walk off the weight Our two-week plan will help keep you trim, whether you’re confined to home or in your local park. 52 On top of the world A week hiking in the Alps offers a breath of fresh air. 56 ‘The outdoors saved my life’ Walking helped this reader overcome panic attacks.

FITNESS 58 Fitness news Gorgeous kit that doesn’t cost the earth, advice for your heart health, and post-exercise skincare. 60 Working out indoors You can maintain your fitness routine at home, with the right moves and kit. 63 The Mindful Coach PT Jessie Pavelka talks about the importance of finding the balance between effort and ease.

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BEAUTY 64

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Beauty news Personalise your moisturiser, enjoy light springtime fragrances and try new eye creams. Nature’s botox A plant called the electric daisy is popping up in a host of new formulas for youthful skin. Beauty shelfie Boost your mood with zingy, citrus-inspired products, all in juicy orange colours. Meno matters: pigmentation Discover why uneven skin tone happens in later life and how you can diminish its effects. Fresh and tasty ideas for springtime eating. See page 80

FOOD 78

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Tips and products to help deal with pigmentation. See page 72

Cook these gorgeous mushrooms on the barbe cue. See page 78

Food news Get into the garden for lunch with barbecue ideas and tasty salad toppers. Food to Suit You The freshest, greenest veg is in season and it’s brimming with nutritional benefits. The Mindful Eater Columnist Sam Rice turns her attention to food for midlife. This month, looking at bones

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Y O U R H E A LT H Y

MAY Take an early breakfast, eat more veggies and get into the countryside if you can!

WORDS: LIZZY DENING. PHOTOGRAPHS: TOM CRITCHEL, SHUTTERSTOCK AND GETTY IMAGES.

CALLING DR GREEN Reconnecting with nature is key for both your own health and that of the planet, according to a new study. Researchers from the University of Plymouth found that individuals who visit natural spaces on a weekly basis and feel connected to them, have better physical and mental wellbeing. On top of that, they’re more likely to behave in an earth-kind way, prioritising acts such as recycling or conservation work. Try to make your once-a-day outing to a park or other green place.

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GO FOR GOLF Once we’re all out and about again, why not consider taking up golf? While it’s not known for its cardio credentials, it turns out that playing just once a month has been shown to lower the risk of death in older adults. Researchers from the American Heart Association aren’t entirely sure why, but they think it could be connected to the combination of gentle exercise and social interaction.

Breathe easy

May 7 is World Asthma Day, and the first peak flow meter that connects to a mobile phone has been released. Smart Peak Flow (smarpeakflow.com, £36) is a fully certified medical device that attaches to an app and allows users to monitor and manage their condition – helping predict attacks up to seven days in advance.

HEALTH IN A BOTTLE Ojamin Herb & Fruit (ojamin.com, 250ml £29.99) is a supplement blend of 14 herbs and fruits, including anti-inflammatory turmeric, hair-strengthening aloe vera and neem – known to regulate blood glucose levels. 10 TOPSANTÉ

FEAST IN THE MORNING

When you eat could be more important than what you eat in terms of fat burning. The new study published in the PLOS Biology journal found that late evening snacks resulted in less fat burned than the same foods eaten in the morning.

‘At last came the golden month of the wild folk – honey-sweet May, when the birds come back and the flowers come out.’ Samuel Scoville Jr

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HEALTH | NEWS

much the sales of bath and shower products have increased over the past few weeks! And it’s set to rise...

TAKE A BREAK

If you’re working from home because of the coronavirus restrictions you may find yourself slogging through all day without a pause. Without colleagues to chat to and with less distinction between the working day and your time it happens all too often. However, a study published by Thinking On Your Feet found that 42 per cent of workers were able to think more quickly when relaxed, as well as being more confident and having better listening skills. So be kind to yourself, and take regular breaks. Your work will benefit!

VEGETARIANS HAVE LOWER STROKE RISK Now could be as good a time as any to try meat-free Mondays – or even turn vegetarian full-time – what with less produce available and money tight for most. Vegetarians eating a diet packed with vegetables as well as plant-based protein, such as nuts, had a whopping 74 per cent lower risk of ischemic stroke than those who ate meat and fish, according to American research. TOPSANTÉ 11

*SIMPLYHEALTH

102% ...that’s how

HEALTH | NEWS

READING LIST Stuck at home? The latest titles can help you stay healthy and well. The wellbeing one The Art of Healthy Living, Denise Kelly (£14.99, John Wiley & Sons). Upgrade your life with this practical guide. Expect to see improved creativity and performance (at work and in the gym), plus better relationships and physical health. The family one The Essential Family Guide to Caring for Older People, Deborah Stone (£16.99, Green Tree). Looking after older relatives can be challenging, which is where this book can help with advice on health issues, legal information and care funding options.

The sporty one The Runner’s Expert Guide to Stretching, Paul Hobrough (£18.99, Bloomsbury Sport). Hands up if you stretch religiously after a run? We thought not! Follow advice from physiotherapist Paul to identify weaknesses, correct your technique and build a defence against injury.

AND/life Work out from the comfort of home with AND/life (free, with in-app purchases). Customise your session with how much you’d like to sweat, what equipment you have, or how much time you’ve got. Plus, there’s a goal-tracker so you stay motivated.

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The natural one Nature Cures: Recovery from Injury, Surgery and Infection, Nat Hawes (£14.99, Hammersmith Health Books) A simple, list-based book packed with foods rich in nutrients that can help you heal, the natural way. Diet tweaks can make a big difference, whether you’re bouncing back from injury, surgery or just feeling run down, and many of the foods listed can also be used externally for healing.

The transformative one The Power of Letting Go: How to drop everything that’s holding you back, John Purkiss, (£12.99, Aster) We’re always being advised to live more ‘intuitively’ but what does that actually mean? This book helps you

APPY AND YOU KNOW IT

 

live in a state of flow, unblocking areas of difficulty around work, purpose, health, relationships, or anywhere you feel stuck.

 

TOP OF THE PODS

Power Hour from Adrienne Herbert invites you to imagine what you could achieve by getting up just an hour earlier. The personal trainer and model invites guests to share their own early morning wins. Whether you want to write a book, start a business or do more exercise, this will inspire you. TS

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Track calories & nutrients with the Nutracheck App

Scans barcodes 250,000 UK foods

Rated 4.8 out of 5 stars The top search result for ‘calorie counter’ in the App Store with over 54,000 top ratings. Download Nutracheck now.

4.8 rating - UK iOS App Store. For verification, email [email protected]

BOODY Goodnight Sleep Set in Dusty Pink (both £23.95, boody. co.uk) is made from durable, lightweight and breathable fabric – perfect for warmer nights.

DIT

Editor Katy curates the latest health, fitness and beauty finds all in calming pastels.

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Fresh ‘n Rebel CLAM ANC DGTL Headphones (€179.99, freshnrebel. com) are great for zoning out from the world and listening to relaxing tunes.

Lumie Bodyclock Luxe in Blossom (£159.20, johnlewis.com) could help you improve your sleep quality, energy levels and even mood.

Shock Absorber’Active Multi Sports Support Bra (£39, shockabsorber. co.uk) lets you enjoy high-impact exercise sans bounce!

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KINN Living Plant Based Laundry Range (from £4.50, kinn-living.com) is free from chemical nasties and full of essential oils to get your clothes clean and smelling gorgeous.

Milani Rose Powder Blush (£12.75, boots.com) provides a natural glow, with a range of shades to complement every skin tone. 14 TOPSANTÉ

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HEALTH | FAVOURITE THINGS

English Tea Shop Wellness Teas (from £2, amazon.co.uk) are perfect for me-time moments when you can put your feet up and enjoy a good read.

Le Creuset Shell Pink and Meringue Collections (from £9, lecreuset.co.uk) include everything from teacups to casserole dishes.

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Garmin Vivomove Style Watch (£259.99, garmin.com) includes all the features of a regular sports watch, but looks stylish and elegant with its analogue screen in rose gold.

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USA Pro ‘Move in Blue’ Collection (sports bra £26, leggings £30, sportsdirect.com) is seamless and made of cupro – a plant-based fibre.

Skin Sapiens Skincare Range (from £6.99, skinsapiens.com) is vegan friendly, made with sustainably-sourced ingredients and comes in recycled packaging.

BU

Black Bee Honey British Heather Honey (£11.25, blackbeehoney.com) is the UKs rival to Manuka – packed with antimicrobial properties but with a yummy (not medicinal) taste!

Nitrapro protein shaker (£50, nitrapro.com) is leak-proof, very durable, and it prevents bacterial build-up, so it stays clean and free from odours. TOPSANTÉ 15

COVID-19

HEALTH ADVICE

BOLSTER YOUR IMMUNITY A strong immune system can ensure your body naturally fights off any viruses and other pathogens that come its way. These nutrition ideas will help you stay right as rain.

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WORDS: KATY SUNNASSEE. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.

1 0 WAY S T O

REPLENISH YOUR ELECTROLYTES Electrolytes are tiny charged mineral particles that dissolve in your body’s fluids and help conduct electricity. They are responsible for so many processes, one of which is maintaining normal immune function. Some of the better-known electrolytes include calcium, sodium, magnesium and potassium. For an immediate boost as well as long-term immunity, consume plenty of electrolyte-rich foods such as bananas, pickles and coconut water, or a restorative

salts solution, especially if you have recently been ill or you have undertaken extreme exercise. ‘Calcium- and magnesium-rich foods include dairy, green leafy veg and nuts. Potassium is found in sweet potatoes and avocados, and a simple banana is an electrolyte powerhouse packed with potassium, magnesium, sodium and chloride,’ says Dr Michael Barnish MBChB, Head of Genetics and Nutrition at REVIV Global Ltd (revivme.com).

TAKE VITAMIN C...

When you are deficient in vitamin C, your immune system doesn’t respond quickly to invading pathogens. Vitamin and orthomolecular expert Andrew Saul (doctoryourself.com) recommends taking 5-6,000mg a day of vitamin C, and even more if you get a virus (he takes around 18,000mg a day when ill as the vitamin is safe, and your body flushes out any excess). TRY IT Altrient’s Neutrient TOTAL C (from £33.99, abundanceandhealth. co.uk) contains four types of vitamin C plus DHQuercetin and Bioperine, to help absorption. Find out about intravenous vitamin C on page 22.

Go gaga for garlic Garlic has been used for centuries as a natural antimicrobial to fight infections.‘Cook lightly to retain the active ingredient allicin or add towards the end of cooking,’ says Hannah Braye, nutritional therapist at Bio-Kult (bio-kult. com). You could also use the powdered form or try a supplement.

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...AND ZINC TOO

Zinc is super-important for your immune system – just as much as vitamin C. A deficiency leads to dysfunction with your immune system as it helps reduce inflammation. It is also a major factor in enzyme function, protein synthesis and wound healing. The mineral helps to protect against viral infections such as the common cold. Zinc has also been shown to have antibacterial effects in the body. Food sources of zinc include shellfish, lean red meat, turkey, quinoa, nuts, seeds, brown rice, tahini, oats and eggs. Zinc lozenges containing zinc gluconate have been found to stimulate the immune cells in the throat to increase immunity against throat infections, according to research published in the journal BMC Family Practice. TOPSANTÉ 17

COVID-19

HEALTH ADVICE

STOCK UP ON SELENIUM

The mineral selenium contributes to the normal functioning of your immune system. It’s needed to help create antibodies and it stimulates the production and activity of T lymphocytes and natural killer cells, which help to fight viral and bacterial infections. A lack of selenium reduces the activity of these cells and reduces antibody production, making it more likely that a viral infection will survive in the body long enough to mutate to a more virulent version. It’s been found that a lack of selenium affects the way respiratory epithelial cells respond to flu and increases the risk of more severe flu infections, according to research published in the journal Free Radical Biology and Medicine. It has been found that 46 per cent of UK adults aged 65-74 and 60 per cent of adults over age 75 don’t get enough selenium, according to the UK National Diet and Nutrition Survey. Food sources include Brazil nuts, oily fish, shellfish, tofu, wholegrains, tomatoes and broccoli. Levels of selenium in food do differ, so a supplement may be a good option, especially for those aged over 65. TRY IT Healthspan Selenium (240 tablets, £12.95, healthspan.co.uk).

The beautiful, golden spice turmeric contains a natural anti-inflammatory that helps fight infection.

EAT FERMENTED FOODS AND DRINKS Foods including miso paste, sauerkraut and kimchi, as well as the drinks kefir, kombucha and amazake, have all been through a process of fermentation, meaning they contain bacteria that are known to support your gut’s microbiome, which is where the majority of your immune cells live. Look to add some of these fermented products to your diet, starting with small amounts to make sure your stomach gets used to them. Look for unpasteurised versions of all of the above, ideally, as they will contain more living microbes, which get killed off during pasteurisation (avoid if pregnant, however).

TRY TURMERIC

This wonder spice contains a powerful compound called curcumin, which is a natural anti-inflammatory that also helps fight infection and boost your immune system. TRY IT The Turmeric Co Shots (from £2.99, theturmeric.co) contain only turmeric wet root rather than powdered turmeric, which is what most turmeric products contain. It also includes an extract from black pepper to enhance the bioavailability of the curcumin by up to 2,000 per cent. It comes in original or with added ginger, beetroot or coconut.

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MAKE A SOOTHING MUSHROOM BROTH

Mushrooms, especially the shiitake variety, have been used for centuries in Asian countries for their health benefits. Research has shown this is down to compounds called beta-glucan polysaccharides, which may support the immune system. TRY IT The coronavirus causes mucous to accumulate in the lungs and throat, so if you catch it you’re advised to sip warm water and/or decongesting broths throughout the day. Shiitake mushrooms work really well in such a broth. Use a base of bone broth with added mushrooms, chillies, garlic and ginger – all of which are decongesting and anti-inflammatory.

Find more helpful vitamins, minerals and foods to boost your immune system at topsante.co.uk – click on the red Coronavirus tab at the top.

…AND ALCOHOL

Lastly, quit sugar…

‘Consuming high levels of refined sugar may compete with the absorption of vitamin C, which is very important for the health of respiratory tract mucous membranes and for maintaining the normal functions of your immune cells,’ says Alison Cullen, nutrition therapist and education manager at A.Vogel. So now’s the time to be limiting or cutting out refined-sugar foods and replacing them with fruits and vegetables, which contain antioxidants.

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‘Alcohol can blunt your immune cell function by affecting the structure and integrity of your gut, where the majority of your immune cells live,’ says Alison. This has a knock-on effect to your liver, making it less able to fight off viruses. ‘Go for homemade delights such as pure fruit juice diluted with sparkling water, or hot elderberry juice,’ she advises. TS

TOPSANTÉ 19

COVID-19

HEALTH ADVICE

The metal that

FIGHTS INFECTIONS We take a look colloidal silver, the natural material that can help to kill off viruses, including coronavirus. 20 TOPSANTÉ

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HEALTH | SILVER

O

NE OF THE BEST WAYS TO beat any virus is to have a strong immune system. High doses of vitamin C, zinc, elderberry extract and a good probiotic will all help boost your body from the inside. On the outside, meanwhile, a simple remedy can fight all manner of bugs, and that’s colloidal silver. Colloidal silver is basically tiny particles of silver suspended in water, creating a dilute solution that’s antibacterial, antiviral and antifungal. ‘Silver’s ability to kill germs has been used in medicine for centuries,’ says health coach Fran McElwaine (franmac.co. uk). In Turkey, for example, the royal family would only eat off silver plates because it was thought to kill germs in food, and we used to put silver pennies in milk to stop it going off – at one point it was also used by doctors to kill off serious infections. It fell out of favour but it’s coming back as we move toward more natural solutions,’ she says. So how could it help? ‘I like to use it mostly to protect myself against infection,’ says Dr Lana Zinger (lanazingnutrition.com), who works a lot with silver in her New York practice. ‘When I’m getting on the subway or going somewhere really crowded I will spray my face with it, particularly around my nostrils and I believe it gives an added layer of defence against germs entering my system.’ This is also how colloidal silver fan Gwyneth Paltrow uses silver – she sprays it when she goes onto planes to try and avoid catching anything while on board. Dr Zinger also suggests using it as a mouth rinse if you’re prone to dental problems or gum disease. ‘It helps balance the bacteria in the mouth, killing the ones that cause damage without harming those that are protective.’ Fran has seen good results in treating minor infections, including sties and toenail infections. ‘The cream version is also extremely effective at clearing up spots. I also use it in my kitchen to wipe down chopping board and surfaces. I particularly like it as it gets rid of harmful germs without disrupting those in the GI tract, which isn’t always the case with other germ-killing products.’

Admittedly, while natural medicine is very much behind colloidal silver, there are not a lot of orthodox trials backing up its use, but the few that are available do show good results – in test tubes at least. It’s been shown to kill off some fungus, including the extremely common candida albicans and the Trichophyton mentagrophytes bugs that cause athlete’s foot. Another trial in the US backs up Dr Zinger’s claim that it makes a good mouthwash, showing that it reduced levels of various strains of streptococcus bacteria that are linked to tooth decay and plaque formation. Other studies have shown that dressings treated with silver helped speed up wound healing.

WORDS: HELEN FOSTER. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.

Gwyneth Paltrow sprays colloidal silver when going on aeroplanes.

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DON’T INGEST IT

So, if it’s good on the outside, should you also use it on the inside? Maybe not. The idea of ingesting colloidal silver comes with a lot of controversy. Many medics warn against it completely, saying it’s unproven and even potentially unsafe. Our experts too prefer not to suggest people ingest colloidal silver, at least not without the supervision of a nutritionist, naturopath or other expert who understands it well and can ensure you are taking a properly manufactured product at a safe dose. So, why are people worried? For starters, colloidal silver can interfere with some medications including antibiotics and thyroid medication, but there’s also an interesting side effect associated with using colloidal silver and while it could happen from overzealous topical use, it’s more likely if you ingest it. In some people a build-up of silver in the body can lead to a problem called argyria, which gives the skin a blueish cast and is irreversible – so perhaps not something you want to be dealing with. ‘I don’t encourage people to ingest colloidal silver, not because I’m concerned, but because there are better ways to use it,’ says Fran. ‘To me it’s a brilliant topical rescue product. You use it for clearing up short-term issues fast.’

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PRODUCTS TO TRY

Colloidal Earth Silver Spray (£14.99, colloidalearth. com) is small in size making it easy to carry in your handbag and use when you’re out of the house. Active Silver Hit the Spot Cream (£6.50, activesilver.co.uk) combines silver, aloe vera and zinc to specifically target spots and acne. Higher Nature Colloidal Silver (£31.75, Highernature.com) is good for using on larger surface areas such as chopping boards, as this 200ml bottle works out cheaper per spray.

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COVID-19

HEALTH ADVICE

SHOULD WE ALL BE INJECTING VITAMIN C? With China doing studies into high-dose intravenous vitamin C as a possible cure for coronavirus, we take a look at the pros and cons.

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HEALTH | IV VITAMIN C

T

HE MEDICAL industry is always working to treat and prevent illness – most recently, of course, Covid-19. With symptoms at their most mild being likened to flu, it’s no wonder vitamin C is being examined as potentially beneficial: after all, many of us tend to guzzle orange juice at the fi rst sign of a sniffle, or dose up on supplements. And vitamin C has already been shown in numerous previous studies to be able to fight off viruses and respiratory tract infections. Back in February, a trial began in China to look at whether high doses (up to 24,000mg per day) of intravenous vitamin C (IVC) could be useful in treating coronavirus. The study is not due to be completed until September, but early results are extremely promising. Some medical professionals are saying the vitamin should be administered as soon as possible after Covid-19 diagnosis for best results. Medical authorities in China, including the chief of emergency medicine at Shanghai’s Ruijin Hospital, have claimed that high-dose IVC treatment has resulted in the recovery and discharge of several patients with moderate to severe cases of Covid-19. The dosing was for 7-10 days, with 10,000mg per day administered to those with moderate cases and 20,000mg per day in more severe cases.

say, downing a handful of capsules or munching a ton of fruit? It is often claimed that supplements, despite what their stated doses are, will only ever deliver a tiny amount of that into the bloodstream. This is because the digestive system compromises the vitamins’ efficacy and the body ends up excreting most of their contents. Proponents of IV vitamins say that by bypassing the gut and going straight into the bloodstream, the vitamins stay in their most potent form and can be immediately pushed into the cells where needed. ‘Vitamin C is essential to the normal functioning of the immune system but since it cannot be produced by or stored in the body, it must come from diet and/or supplementation,’ says

WORDS: SARAH RODRIGUES. PHOTOGRAPHS: SHUTTERSTOCK.

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AN ANTIOXIDANT EFFECT

A statement from X’ian Jiaotong University Second Hospital, said ‘early application of large doses of vitamin C can have a strong antioxidant effect, reduce inflammatory responses, and improve endothelial function… high-dose vitamin C can not only improve antiviral levels, but, more importantly, can prevent and treat acute lung injury (ALI) and acute respiratory distress (ARDS).’ But what are the benefits of IVC as opposed to, Sign up to our newsletter at topsante.co.uk

Bianca Estelle, clinical director of Vitamin Injections London (vitamininjections.co.uk), where they offer IVC in dosages ranging from 1000-10,000mg+. ‘The absorption rate of vitamin injections is more than 99 per cent in comparison to just 15 per cent or less with oral supplements.’ Bianca says that, as well as ensuring the body gets the full, intended dose, this method of delivery also swerves the issue of stomach irritation, which can result from large doses of tablets or powdered vitamin C. Dr Michael Barnish, Head of Genetics and Nutrition at REVIV (revivme.com) agrees. ‘IV vitamin C has no limit compared with oral preparations,’ he says, adding that we should, of course, always aim to get plenty of vitamin C from our diet as well. ‘When nutrients are absorbed orally, the gut determines how much we can absorb in one go,’ he says.

‘When we want to increase our cellular uptake of vitamin C fast, bypassing the gut should be considered. Intravenous dosing has no upper limit and is deemed very safe, even at super-high doses.’

ANY DOWN SIDES?

The disadvantage, of course, is that in most cases IV administering of vitamins will require you to visit a clinic, which may present problems if you are unwell or isolating. Cost is another implication – expect to pay around £100 per injection at least once or twice or month for best results. However, Dr Barnish points out that just as aesthetic treatments have become more accessible and affordable with the growth of the industry, so too will IV vitamin infusions as the industry expands. But there are also those who think IV is neither useful nor necessary. ‘A better and cheaper alternative is liposomal vitamin C, which offers huge benefits by way of efficient absorption but sustained release over time,’ says Tariq Karim, founder of London’s Santi Clinic (santilondon. com). Liposomal vitamins are formulated so the active ingredients are contained within microscopic spherical particles called liposomes – essentially, synthetically manufactured fat cells. Because our cell membranes are also made of fat, liposomal vitamins bond to these membranes, ensuring the nutrients are delivered rather than washed away and excreted, as is more often the case with powdered vitamin C. And as with IVC, liposomal C can also be taken in high doses without negative side effects i.e. gut upset. Tariq recommends Altrient C (£39.99, abundanceandhealth.co.uk) which you can order online, which means you won’t need to go out and visit a clinic. But however you choose to boost your intake, there’s no doubt that your health will thank you for it. TS TOPSANTÉ 23

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TOPSANTÉ 25

MY LIFE IN HEALTH

Camilla Sacre-Dallerup

The former Latin dance champion and Strictly Come Dancing winner, turned life coach and meditation teacher, shares her health, wellbeing and beauty secrets.

Having a morning routine that includes a gratitude practice, affirmations and meditations gets me ready for the day. It’s my way of taking care of my energy before I take care of anyone else. When I want some ‘me time’ at home, I’ll have a hot bath with Epsom salts, crystals and candles, as well as 10 minutes in front of my red light. Or I might do three minutes of belly breathing or the heart breath meditation I share in my new book, It’s Not You, It’s Me. When we take care of ourselves we allow ourselves to come home within and fill up our energy.

If I ever find myself in a challenging situation, such as a heated debate or handling a difficult conversation, I take control of my breath. Doing so helps me respond rather than react. While I’m looking at the other person, I start watching my breath – I literally imagine I can see it travelling in through my nose, all the way down through my chest into my belly then up and out through my nose. Next, I try to expand my heart energy, because when we connect to this powerful energy from within we can respond more easily from a place of compassion. I also try to own the part

I’ve now learnt to listen to my body. Instead of pushing through when I need to rest, nowadays I reschedule and rest as needed. Experience has taught me what happens when I don’t rest adequately and I’d rather not find myself burnt out again. I have come to accept that I need my eight hours’ sleep as I’m a highly sensitive person (HSP) and, if I don’t get that, I don’t feel mentally or physically OK. Eating a lot of fruit and vegetables and no processed foods is important to me, too, because I feel it fuels me. When it comes to meals, I’m spoilt, as my husband is a fantastic cook. He makes me anything from my favourite scampi to chicken pies and Thai green curry, and always from scratch. We both like to know what goes into our meals and I just did a big shop filling up the fridge with spinach, asparagus, peppers, celery, sweet potatoes and mushrooms. 26 TOPSANTÉ

When I want some ‘me time’ I’ll have a hot bath with Epsom salts, crystals and candles or do belly breathing. Facebook.com/TopSanteMagazine

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WORDS: NAOMI ABEYKOON. PHOTOGRAPHS: © KEVIN SACRE.

Living in LA means I see the latest developments in wellbeing. Red light therapy and infrared saunas are a huge hit here – they are now a firm part of my weekly self-care routine. I even have a JOOVV mini red light at home that I use daily. And in terms of mental wellbeing, my go-to tool is meditation, which I teach and practise at the Unplug Meditation studios in LA. There are so many health zones popping up here such as Next Health and Bulletproof Labs, which have the latest life hacks for our minds and bodies. It’s so interesting.

HEALTH | CELEBRIT Y INTERVIEW

I play in the situation and say sorry if it’s needed. When I feel mentally blocked I go to the beach or a park and meditate. Listening to the ocean always brings me into the alignment of trust and flow. Being a professional dancer was tough on my body. These days I really don’t like doing high intensity training; my fitness regime is much gentler. I love walking, hiking and simple yoga-style exercises called the ‘five rites’ that have to be done in an exact order and number. They work the body’s energy fields from the inside out. Feeling good within keeps me motivated and, if my energy is low, or I’m feeling sluggish, I know I have to do a breath exercise, move my body and shift the energy. I’ve always removed my make-up and cleansed before I go to sleep. I really believe going make-up free sometimes is vital for your skin. Using natural products is important to me and for the past six months I’ve been collaborating with New Zealand skincare brand Linden Leaves (lindenleaves.com). Every day I use their Miraculous Facial Oil before moisturising, and I spray Kate Somerville UncompliKated SPF 50 Soft Focus Makeup Setting Spray over my make-up (£32, spacenk.com). If I could go back in time and give myself a life lesson, I would tell my younger self everything is going to be OK and not to worry about comparing my journey to others. I’d say to trust my intuition and go at my own pace, and that sometimes a little time to reflect and reset is what’s needed to move forward. I’d also tell myself that when I’m feeling challenged, I’m stronger than I might think. I’d say it’s OK to be sensitive, because it will help me feel into things, adjust my inner compass, guide me and connect me to others in a deeper way. It’s Not You, It’s Me by Camilla Sacre-Dallerup (£9.99, Watkins Publishing, amazon.co.uk) is out now. For more information about Camilla, visit zenme.tv

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TOPSANTÉ 27

KEEP YOUR SAFE! It’s not only your nose and mouth that pick up viruses... here’s how to protect and look after your eyes to stay well.

Contact lens wearers touch their eyes more often than the average person. ‘Consider wearing glasses, especially if you tend to touch your eyes a lot when your contacts are in,’ says Harley St eye expert Dr Sabrina Shah-Desai (perfecteyesltd.com). Also, while glasses or sunglasses can shield your eyes from infected respiratory droplets, they don’t provide 100 per cent security. ‘DIY glasses or safety goggles can offer a better form of protection. If possible, wear these over the top of your normal glasses.’ Try Oakley’s Sutro Eyeshades (£135, oakley.com), which are wraparound.

28 TOPSANTÉ

BEAT CONJUNCTIVITIS

Keeping your eyes in tip-top condition can be as simple as making a few lifestyle changes, but something you can’t always avoid is contagious conjunctivitis. ‘This irritating condition thrives in lower temperatures and dry air and is easily transferred between people,’ says clinical and business development director, Angela Wiggins (bayfieldsopticians.com). ‘It causes eyes to become red, itchy and sticky, but thankfully it’s fairly simple to treat. Rinse your eyes regularly with cooled, boiled water and clean cotton wool pads, get plenty of sleep, stay well hydrated and be sure to wash all bedding and towels thoroughly on a hot wash to kill any bacteria.’

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WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: GETTY IMAGES.

SWITCH FROM CONTACTS TO GLASSES

HEALTH | EYES

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TOPSANTÉ 29

10 million… that’s he number of different colours your eyes can detect!

30 TOPSANTÉ

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HEALTH | EYES

Look to your diet It’s not only carrots that help you see in the dark; a diet rich in omega-3 fatty acids, found in fish, and carotenoids such as lutein and zeaxanthin found in leafy greens, are fantastic for eye health. ‘It’s thought omega-3 fatty acids may help to protect against macular degeneration and prevent eyes from drying out,’ says Dr Desai.

PRACTISE GOOD HYGIENE Hand hygiene has never been more in the news! ‘People who have coronavirus can spread the illness through their tears. Touching tears or a surface where tears have landed can be another portal to infection,’ says Dr Desai. ‘You can also become infected by touching something that has the virus on it, such as a table or doorknob, and then touching your eyes.’ Always wash your hands with a mild soap and dry them with a lint-free towel before touching your eyes or your glasses.

DOSE UP ON ZINC

ALLEVIATE ALLERGENS

Although we’re not venturing out much, if at all, at the moment, increased pollen in the air can still irritate if it comes into the house, or if you go into your garden. ‘As with many allergies, prevention is better than cure,’ says airborne allergens expert, Max Wiseberg (haymax.biz). ‘Wearing wraparound sunglasses to prevent pollen particles coming into contact with your eyes can help, as well as showering at night to remove pollen particles from your hair and skin and to prevent transfer to bedding. However, one of the best preventative measures is to use a protective balm around your eyes so pollen can’t make contact.’ Try HayMax Organic Allergen Barrier Balm (£6.99, boots.com). Tap it onto the orbital bones throughout the day to form a protective pollen shield.

‘Zinc is found in high concentrations in the vascular layer of tissue just below your retina. It helps to transport vitamin A from your liver to this area, which assists with melanin production, a protective pigment that determines your eye colour,’ says A.Vogel nutritional therapist, Alison Cullen. There’s even a link between zinc deficiency and poor night vision. ‘Foods such as hemp and pumpkin seeds as well as quinoa are great sources of zinc. Aim to get your quota through diet but you can also supplement.’ With zinc, vital for immunity, now’s a good time to top up! Try A.Vogel Vision Complex (£13.99, avogel.co.uk).

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Consider your hormones Hormonal changes, such as in the lead-up to menopause, can have a real impact on your eyes with oestrogen thought to be at the heart of the issue. ‘When oestrogen levels drop, it can cause a build up of intraocular pressure, which is linked to glaucoma,’ says Essilor eye health expert, Dr Andy Hepworth (essilor.co.uk). ‘This high pressure can also lead to optic nerve damage and vision loss. But most issues can be avoided with regular check-ups with your GP and optician.’

ENJOY DIGITAL DOWNTIME

Although social media is keeping us all connected right now, too much screen time can cause eye fatigue, so make sure you follow the 20-20-20 rule… When spending time in front of a screen, be sure to take a break every 20 minutes and look at something 20 feet away for 20 seconds. This gives your eyes adequate rest. TS TOPSANTÉ 31

Unlock your

ENERGY In testing times it can be helpful – and so simple – to use your breath to feel grounded and powerful, both in body and mind.

32 TOPSANTÉ

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HEALTH | BREATHING

B

REATHING is powerful medicine. Breathing techniques are some of the oldest and most effective ways of awakening, stimulating, balancing and soothing energy within your body and mind. The Eastern arts of yoga and qigong promise that particular forms of breathing can do everything from improving your moods or increasing your resistance to colds and illness, to fostering better sleep and even helping you resist ageing. Try these breathing exercises and tap into your energy in three simple steps.

WORDS: JANE ALEXANDER. PHOTOGRAPHS: GETTY IMAGES.

Step two

Start an energy surge This is the basic breathing technique of pranayama, the yogic science of breathing. It is an excellent training tool as it encourages you to breathe fully, bringing oxygen deep into the cells and expelling toxins. It will also send a surge of energy through every cell of your body.

1

Lie comfortably on the floor. Bring your feet close in to your buttocks and allow the knees to fall apart, bringing the soles of the feet

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Step one

Get down to basics Start by really exploring the foundation of your breathing – your lungs.

1

Follow your breath into your lungs. Feel them expand and contract, pulling air into the tiny sacs.

2

Imagine the exchange of gases, the oxygenated air flowing out to all the cells. Your lungs connect you with the outside world – they are the great communicators.

3

As you breathe in, your lungs literally in-spire you: you pull in love of life, energy and enthusiasm. As you breathe out you exhale the old; the waste. Feel how your body breathes for you; it actually breathes you. You can continue this exercise to other parts of your body, other organs. What do you discover? If you don’t feel comfortable with this, gently ask yourself why. Does it bring back any uncomfortable memories? Is t frightening? Why might this be? You might want to try this exercise every day – to see whether the feelings change. f, on the other hand, you’re ust not ready, let the exercise go. Rest assured that when he time is right you’ll be able to go into your body eeling fine and comfortable. You may choose to work with a therapist.

together, hands resting gently on your abdomen. Place cushions under your knees if needed.

abdomen. Continue to breathe at your own pace, in and out, for around five minutes.

2

5

Slowly and smoothly inhale through your nostrils, feeling your fingers parting as your abdomen expands. Many of us hold our bellies in all the time, so this may feel strange.

3

Exhale slowly and steadily through your nostrils, noticing your abdomen flatten.

4

Pause and then repeat the sequence, becoming conscious of the movement of your breath down through your chest and

If you feel comfortable, extend the breath so it comes up from the abdomen into the chest as you inhale – a longer, deeper breath.

6

Finally, bring your knees together and gently stretch out your legs.

Learning this technique lying on the floor makes it easier. Once you’ve got the hang of it you can use it whenever you need to slow down and engage your parasympathetic nervous system.

TOPSANTÉ 33

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HEALTH | BREATHING

Step three

Embrace your inner power This powerful form of yogic breathing, known as the breath of fire, sends the energy of your body into battle against the toxins of modern life. It strengthens the lungs, has the effect of massaging and toning the abdominal muscles and refreshes the nervous system. However, it is strong and should not be used if you have a heart condition, high blood pressure, epilepsy, a hernia or any ear, nose or eye problems; or if you are pregnant or menstruating.

1

This exercise can be performed sitting, standing or lying down. Make sure you are comfortable and relaxed. Breathe regularly and normally.

2

Inhale through your nostrils slowly, smoothly and deeply – but do not strain.

3

Exhale through your nostrils briskly, as if you were sneezing. Focus your attention on your abdomen – it will automatically flatten and tighten as you exhale.

4

Allow yourself to inhale naturally – it will happen automatically following the brisk exhale.

5

Continue like this. It is energetic so don’t be surprised if you only manage a minute or so to begin with.

6

Resume normal breathing and relax.

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If you are pregnant or menstruating you can use a modified form of this exercise. Instead of the ‘sneezing’ exhale, pout your lips and allow your breath to come out in a steady stream, as if you were blowing out candles on a cake. It’s slower but still powerful. TS

From The Energy Secret by Jane Alexander (£11.99, Kyle Books).

TOPSANTÉ 35

HEALTH | SPECIAL REPORT

WHAT ON EARTH IS...

A pioneering new treatment is offering hope for people with the condition, while an inspiring new film raises awareness.

WORDS: ANGELA KENNEDY. ILLUSTRATIONS: SHUTTERSTOCK.

G

OOD NEWS STORIES about Huntington’s Disease (HD) don’t come along very often. It’s been almost 30 years since the scientific breakthrough that identified the gene mutation responsible for the condition, yet HD is still incurable. Now, however, two positive developments have emerged. A new gene therapy drug being tested at the University College London Huntington’s Disease Research Centre is producing impressive results, raising hope of a cure. At the same time, a film following the journey of people with HD is bringing awareness of this misunderstood condition to the world stage. In the UK, about 8,000 people have HD, while 32,000 others have a 50 per cent chance of inheriting it from one of their parents, according to the Huntington’s Disease Association (hda.org.uk). A faulty gene in people with HD means brain cells are killed off, causing memory loss, involuntary movements, behavioural changes and depression, as well as difficulty speaking and swallowing. ‘It’s a

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neurodegenerative disease, which causes brain nerve cells, called neurons, to die off more quickly. It’s a genetic illness so the same faulty gene is responsible in every case, and it runs in families,’ says Dr Ed Wild, a neurologist and Associate Director of the University College London Huntington’s Disease Research Centre. ‘What happens is the sequence of the gene is disrupted, producing a mutant protein, which poisons brain cells.’ The disease usually strikes between the ages of 30 and 50 but can begin earlier or later. It’s inherited, so you cannot ‘catch’ it. Early symptoms usually involve having difficulty concentrating and fidgety or twitchy involuntary movements. ‘It’s from the same family of disease as Alzheimer’s, which affects the mind, and Parkinson’s, which affects the body, but HD targets both mind and body from the start. About one or two years into the disease, patients have to leave their job and have difficulty with everyday tasks, such as eating or getting

dressed. Life expectancy is about 20 years from the time of symptom onset,’ says Dr Wild. Current treatment tackles the symptoms with medications to lessen involuntary movements and to help with anxiety and depression, as well as providing practical and emotional support at specialist clinics. However, this does not slow the underlying progression of the disease.

NEW DRUG

But all this could be about to change, as a new genetic therapy drug, called RG6042, has been found to lower levels of the mutant protein that triggers HD by up to 60 per cent. This was all part of a trial led by University College London. ‘Targeted genetic therapy is a big scientific development of the past few years. The new HD drug is made from synthetic designer DNA, which is injected into the spine of patients. It interrupts the production of the harmful protein. Our study showed this drug can effectively reduce the production of the HD protein and it TOPSANTÉ 37

seems to be safe and well tolerated. That’s the best news we’ve ever had for HD! In the past, there have been more than 100 drug-failed trials so this is the fi rst meaningful success. It’s a huge step forward,’ says Dr Wild. Before this is hailed as a wonder drug, though, more trials are needed to check that reducing the harmful protein will actually slow the progression of HD. ‘We have every reason to believe this drug will slow down HD, but it might not. So, we are running a two-year study to measure the long-term effects of the drug. Results are due in 2022,’ says Dr Wild.

Dancing at the Vatican Strength, resilience and hope shine out of this poignant documentary film that follows the journey of a group of people with Huntington’s Disease and their families to the Vatican. It focuses on several families from Latin America, where the prevalence of HD is the highest in the world. Shunned in their local communities due to an erroneous fear of contagion and of the dance-like involuntary movements that are a symptom of the disease, the families seek acceptance and acknowledgement by a world leader. Highlights include the presentation of envelopes inviting families to Rome; the moment the Pope embraces each person touched by the disease, signalling acceptance to the world; and two young people with HD meeting their musical and sporting idols. ● Find out more at dancingatthevatican.com. TS

FILM SHINES SPOTLIGHT

While science is on the cusp of a breakthrough, awareness of the disease is growing around the world thanks to a fi lm Dancing at the Vatican written by HD campaigner Charles Sabine, a British-born, Emmy Awardwinning foreign news reporter for US TV whose father, brother and halfbrother all died as a result of the disease. He himself is now taking part in the University College London clinical trial of the new drug. ‘I have the Huntington’s gene, which means the disease will develop in me. But there’s hope for the future in the new drug. It’s a pivotal moment in HD research. The human spirit shines brightest in the darkest moments. I’ve seen this countless times as a foreign correspondent and I saw it again in the HD families travelling to the Vatican.’ The fi lm records the journey of a group of HD sufferers and their families to meet the Pope (see panel, right). ‘No world leader had acknowledged HD, which is astonishing for a disease that affects one million people across the world,’ says Charles. ‘So, we requested an audience with the Pope for one Huntington’s sufferer but ended up with 300 people at the meeting!’ 38 TOPSANTÉ

HELP & SUPPORT The Huntington’s Disease Association offers a specialist adviser service, providing practical help and emotional support. To find out more, call 0151 331 5444 or email [email protected]. Read the latest scientific developments on HD in easy-to-understand language from Dr Ed Wild and the Huntington’s research team at University College London at hdbuzz.net.

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Terms & conditions: Offer available for new UK customers only. You will pay £12 for your first 6 issues. Your subscription will the continue at a rate of £19.99 every 6 months still saving 22%. For overseas rates please visit shop.kelsey.co.uk/HAF. Offer closes 31st July 2020. Full UK subscription rate for 12 issues is £51.87, USA & EU £60, RoW £66. Here at Kelsey Publishing we take your privacy seriously and will only use your personal information to administer your account and to provide the products and services you have requested from us. We will only contact you about our special offers via the preferences you have indicated, and you can update these at any time by emailing us at [email protected] or by calling us on 01959 543747.

GIVEAWAYS

FREE FOR YOU We’ve got a luxury break to give away for two people at the hotel and spa on the historic Brooklands Motor Racing Circuit.

W

E HAVE TEAMED UP with the 4-star Brookland Hotel & Spa in Weybridge, Surrey, to offer one lucky reader a great prize – an overnight stay worth more than £800. Whether you are looking for a relaxing weekend, an unusual place to stay, or you’re a big fan of motorsport, this is for you. The venue is a unique hotel, with contemporary architecture, striking art deco-inspired interiors award-winning dining and fi rst-class spa facilities. The luxury hotel, which celebrates its 10th anniversary this year, is a stylish, design-led, modernist glass property built alongside the historic Brooklands Motor Racing Circuit. And one lucky winner and their guest will have the opportunity to enjoy a relaxing overnight stay in a track-facing

READER OFFER Top Santé readers can save 20 per cent on the cost of a stay at the Brooklands Hotel & Spa. All you have to do is use the code

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The winner will eat at the elegant 1907 restaurant.

Worth

£800 luxe room (once self-isolating is er!) The two guests will also joy use of the hotel’s BSpa cilities as well as a relaxing spa eatment each. The prize includes dinner at the hic 1907 Restaurant, Bar & Grill with a continental or full English breakfast served the following morning. Find out more about the venue at brooklandshotelsurrey. com or call 01932 335710.

HOW TO ENTER

Simply visit topsante.co.uk, click on the ‘Win’ tab at the top then on the ‘Brooklands Hotel & Spa’ competition. There you’ll find a link taking you to the entry page on our Kelsey Shop website. The closing date is midnight on May 11, 2020. Good luck!

FF1SDB20 when you book a Fast & Fabulous package online before December 31, 2020. Visit bit.ly/3boyUfe to book.

Cs: The prize can be taken from Friday to Sunday night d is subject to availability. Two adults will stay in a track-facing deluxe room. The prize includes three courses in the 1907 Restaurant, Bar & Grill from the a la carte menu to the value of £80 on food only, plus one complimentary bottle of wine to the value of £30. Continental or full English breakfast is served in the 1907 Restaurant Bar & Grill the following morning. Use of the spa facilities from check in (3pm) until check out (12 noon) and one 25-minute spa treatment per person are included. Spa treatment and restaurant reservations should be made in advance to avoid disappointment. Transport is not included. The prize is not transferable. No cash alternative will be offered. A voucher will be issued to the winner which is valid for six months from date of issue.

TOPSANTÉ 41

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While walking might be currently restricted to our local vicinities, there are still ways to maximise a daily stroll, plus plan for longer hikes in future, so we’ve rounded up the latest and best kit, gear and expert advice!

WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.

Care for your joints Walking helps lubricate your joints but you can give them a helping hand too with rose hip. Studies have found that galactolipid, a potent compound derived from this little fruit, can play a vital role in cartilage protection and regeneration. It’s also rich in vitamin C, which helps to grow and repair body tissues. TRY IT You’ll find plenty of galactolipid goodness in GOPO® Joint Health (£18.99, gopo.co.uk).

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TOPSANTÉ 43

WALKING SPECIAL SECTION

WALK FOR WELLBEING

A healthy quick step If you tend to stride out briskly when you take a walk it could tell you something useful about your health and how good it will be in old age. According to research at Duke University in the US, the walking speed of 45 year olds can be used as an indicator of health – both currently and in older age. The researchers looked at 19 different measures and discovered that the lungs, teeth and immune systems of the people who walked faste to be better than those of peopl walked more slowly. Walking speed is often looke geriatric patients as an indicato health and ageing outcomes, bu research shows that even at a y age, it can reveal useful inform about your physical wellbeing.

JUST THE JACKET

For all-weather protection without bulk, look to On’s Waterproof Anorak (£320, on-running.com). Its lightweight technical shell features a three-layer, waterpro breathable, membrane to keep dry in the heaviest of British downpours. Plus it’s made usin PTFE-free materials, meaning it kinder to the environment.

44 TOPSANTÉ

POLE POSITION Walking poles can make a real difference to the comfort and results of your walk, run or climb, whatever your age. When using them, make sure your forearms are at 90 degrees to your body, holding the poles out in front, with the tips on the ground. TRY IT Leki’s Micro Vario Carbon Lady (£164.95, leki. com) are adjustable in length.

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shoes

Traverse the countryside in comfort with these new styles for every kind of walk...

Vivobareboot The Tracker (£190, vivobarefoot.com) is a minimalist boot designed to protect your feet over rough terrains, yet allow natural freedom of movement thanks to its ‘barefoot’-style sole. Jack Wolfskin Force Striker Mid (£140, jack-wolfskin.co.uk) is the brand’s lightest technical hiking shoe to date, featuring an innovative ‘force plate’ that provides protection and power to keep your legs fresh and well propelled on serious treks.

361° Taroko 2: (£104.99, 361ekurope. com) is perfect if you want to be more agile on a walk across uneven terrain. Features of this training-style shoe include a pull-cord heel design to keep the back of your foot nice and secure.

See topsante.co.uk for shoe reviews.

SPICE UP YOUR WALKS Ever wished you were walking around the Grand Canyon or through the streets of Paris rather than round your local park? Well with Virtual Walk (free, the app store) you can! This quirky app plots your distance and takes you on a virtual walk of a different place. You can view photos and information about the sights on your virtual walk at checkpoints along the way.

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...the number of calories burned during a brisk, 30-minute walk.

An alternative to 10,000 steps

BACKPACKS WITH A CONSCIENCE Sandwiches, spare clothing, first aid kit – just some of the essentials for a day’s hiking, but how to carry it all? Millican’s new bright and funky Rollpack (from £70, homeofmillican. com) is perfect for both seasoned ramblers and occasional meanderers alike. It’s lightweight and waterproof and comes in two different sizes. Every pack is made from 26 plastic bottles, which would otherwise have ended up at landfill Sign up to our newsletter at topsante.co.uk

We’re all struggling to get in 10,000 steps a day right now but it might not matter! TV presenter Dr Michael Mosley teamed up with Sheffield Hallam University to compare the benefits of walking 10,000 steps (around five miles) a day against what he calls ‘Active 10’, which consists of three brisk, 10-minute walks (around 1.5 miles) a day. Results showed the Active 10 group were more likely to hit their targets and also managed 30 per cent more moderate-to-vigorous activity than the 10,000 steps group, despite moving for less time. If you’re only going out once a day at the moment, combine them into a 30-minute walk. l Find Dr Mosley’s Active 10 in his Fast 800 online lifestyle programme (thefast800.com).

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WALKING SPECIAL SECTION

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Walk with purpose You can take part in your very own charity walk every day with Charity Miles (free, iOS and Google Play), a walking app with a difference. Simply download then register your favourite charities. For every mile you walk, a donation will be made to your charity from a corporate sponsorship pool. You can even get friends to sponsor you, too.

THE BEST

lking socks

men’s Tough Light Hiker Socks (£20, trekitt.co. uk) are made from the finest Merino wool and have a mesh design to keep feet cool, plus cushioning for greater comfort. PhD Outdoor Women’s Medium Crew Socks (£23.99, smartwool. co.uk) have special technology for ultimate durability in high-wear areas, fit snuggly and have a virtually seamless toe and cushioning so they feel good when you wear them. BAM’s Technical Running Socks (£10, bambooclothing.co.uk) are designed to keep feet cool and sweat-free as well as supporting your ankle and arches. They’re Terry lined for extra softness. 46 TOPSANTÉ

Strengthen your feet The experts at DW Fitness First (dwfitness first.com) have put together some exercises to help strengthen your feet before a long trek… Heel Raises: Stand with just the balls of your feet on the edge of a step and allow your heels to drop as far as you feel comfortable. Hold for 5 secs, lift and repeat.

Toe Walks: Come onto your toes, keeping a straight line through your ankles, and simply walk forward. Start with 10 steps on each foot then increase by five each day. Toe Resistance: Place an elastic band around all five toes, about halfway up, then try to splay them as far apart as possible. Hold for 5-10 secs. Relax and repeat a few times.

65,000

... is the number of miles the average person walks in their lifetime – incredible! TS

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Have you tasted a sweet moment of calm from the Swiss mountains yet?

Wish you well. Available from the confectionery aisle at selected Sainsbury’s, Waitrose, Morrisons, Holland & Barrett and WHSmith stores and online at ocado and ricola.com

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the weight!

It’s important to find ways to exercise during the pandemic restrictions, so make the most of whatever space you have access to, so you can stay fit and in good shape.

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ALKING IS a great way to get in shape and at the time of going to press, the coronavirus restrictions mean we can still go out once a day to take some exercise. So, we’ve put together a plan that you can use in your local park while keeping a safe distance from others; in your garden if you have one and it has enough space; or on your treadmill, if you’ve got one at home. You may feel walking is such an everyday thing, that it’s unlikely to bring waist-whittling results, but it does work! You don’t need any costly kit (although a good sports bra and trainers will help) and, done smartly, it burns belly fat. In fact, data in the Journal of Exercise Nutrition and Biochemistry reports that overweight women lost 1.1 inches from their waistline through walking for just 50-70 minutes three times a week – all from putting one

foot in front of the other! ‘Walking can really help melt off excess pounds,’ says Lucy Wyndham-Read, YouTube fitness and walking expert. ‘It’s a full-body workout that engages all of the major muscle groups and it trumps running in that it will encourage you to take a fuller range of motion, especially through your hips and shoulders.’

also on the elasticity of skin, which makes it great for preventing unnecessary sagging,’ adds Lucy. ‘The list of benefits really does go on – it’s great for cardiovascular health, mental health and is an instant energy-booster, just to name a few!’ But how do you turn an everyday jaunt into a weight-loss walk? The trick is to pick up the pace. While a brisk walk will burn up to 400 calories per hour, a slow walk burns just 225 calories an hour* – that’s quite a difference. ‘To get a calorie-burning effect, it’s really important to turn up the intensity of your trek,’ says Lucy. ‘Think of it like this: the speed you stroll around the supermarket is your slow-to-moderate pace, but the speed you walk at if you’re late for a meeting is your fast pace – and this is the speed to go at if you’re going to use oodles of energy and burn lots of calories.’ So, you see, walking doesn’t have to be an easy option, and if you’re looking to pummel pounds while you stroll, our plan will help you lose inches. Read on!

WORDS: SARAH SELLENS

*DATA FOR AN 83KG PERSON

Walking engages all of the major muscle groups and it encourages a fuller range of motion than running.

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This means it can help to tone and sculpt the surrounding muscles, and the more toned your muscles are, the more calories your body will burn every hour. Of course, the benefits of a spritely stroll don’t stop there. Walking is low-impact so it puts less stress on the joints and bones. However, because it’s a weightbearing activity, it can still improve bone density. ‘It’s kind on joints and

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WALK OFF

Your 2-week plan Follow this two-week guide, which includes targets for outdoor walking (if that is possible) and some indoor ideas too, from walking expert Lucy Wyndham-Read DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Walk

Step count

Walk

Walk

Step count

Interval walk

Walk

Do a 15-min walk at lunchtime

Aim to walk a total of 10,000 steps throughout the day

Do a 20-min walk at lunchtime

Do a 10-min morning walk.

Aim to walk a total of 11,000 steps throughout the day

Do a 21-minute walk consisting of (2-mins fast pace; 1-min slow pace), 7 times

Do a 30-min walk or follow the Weightloss Walk workout on Lucy’s YouTube page

Be sure to walk at a brisk pace

Be sure to walk at a brisk pace

Later in the day, follow the free 20-min Walk and Tone at Home video on Lucy’s YouTube page

DAY 8

DAY 9

DAY 10

DAY 11

DAY 12

DAY 13

DAY 14

Walk

Step count

Walk

Interval walk

Step count

Walk

Walk

Do a 20-min walk at lunchtime

Aim to walk Do a 16-min 12,000 steps walk at throughout the lunchtime day

Do a 30-min walk consisting of (2-mins fast pace; 1-min slow pace) 10 times

Aim to walk 13,000 steps throughout the day

Do a 25-min brisk walk or follow the Walk and Sculpt workout, which is on Lucy’s YouTube page

Do a 40-min walk.

Where to walk

Walking can be as simple or as varied as you make it, even with the current restrictions. Try these options: GO OUTDOORS – As long as the restrictions allow, you can go outside to your local park, provided you keep a safe distance from others (at time of going to press). As well as muscle benefits, it will provide the ‘green therapy’ effect that science shows can boost mood. TREADMILL TREK – The humble treadmill is a great place to do your walk. The controlled environment will give you the chance to perfect your form and choose specific terrain. You’ll also get a lot of on-screen data such as heart rate, speed and calories burned. HIKE AT HOME – If restrictions are extended or you are self-isolating, walking on the spot can be an effective option. You don’t need any kit whatsoever and you can combine walking sections with toning moves. Visit Lucy Wyndham-Read’s YouTube channel for some ideas. 50 TOPSANTÉ

Be sure to walk at a brisk pace.

HANDY HELPERS

l Garmin Vivofit 3 (£89.99, wiggle.co.uk) Stay on track of your step goals with this slimline tracker, which looks as good as it performs. l Dopper Insulated Water Bottle (£29.50, amazon.co.uk) Wherever you walk, stay hydrated. This reusable eco bottle can keep water hot or cold, all while doing your bit for the planet. TS

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TOPSANTÉ 51

ON TOP OF THE WORLD Travel writer Lebby Eyres visits the Alps for some high-altitude hiking.

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WALKING SPECIAL SECTION

The Tramway Du Mont-Blanc can take you up to The Nid d’Aigle at 2,400 metres.

Lebby enjoying the beautiful mountain views.

WORDS: LEBBY EYRES. PHOTOGRAPHS: GETTY IMAGES, BORIS MOLINIER, PASCAL DELOCHE.

T

In the summer sunshine at Aiguille du Bionnassay above the glacier du Bionnassay.

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HE HIGHER UP MONT Blanc you walk, the more otherworldly the landscape becomes. I’m beyond the tree line, at 2,400 metres, close to the refuge of the Nid d’Aigle, where the grass peters out and the rocks take over. A fellow hiker comments that it feels like a set from Game of Thrones – I half expect a White Walker to appear through the mist hanging over the glacier of Bionnassay, an impressive wall of rocks, ice and snow on the western side of the mountain. Luckily, there’s no such spectral occurrence, but we do see some delightfully chubby marmots and a herd of nimble ibex. The terrain here is rather trickier for humans, and as our French walking guide Gonzague whisks out his hiking sticks I’m regretting leaving mine back in London. But I’m fairly agile, and feel the mental and physical benefit of being among the clouds. Hiking at altitude is great for fitness, quickly increasing the red blood cells in our bodies, and the effect on my stress levels is profound. Time for a confession, however: as impressive as 2,400m sounds, my hiking group has had some help getting so far up the mountain. The Tramway du Mont-Blanc takes passengers from the town of Le Fayet in the valley up to the Nid d’Aigle, with several stops TOPSANTÉ 53

along the way. It’s perfect for summer walkers as well as operating during the ski season. But any climbers intending to go higher and reach the top via the Gouter Route must have specialist equipment with them.

FLORA AND FAUNA

Before travelling to the end of the line, we stop off at the Col-de-Voza, at 1,653m, for a 5km walk around la Tete de la Charme. Gonzague is very knowledgeable about the local flora and fauna, and it being mushroom season, the ground is covered with fungus of varying degrees of toxicity. Suffice to say, don’t pick any unless you’re with someone who knows what they’re doing. Even licking the classic red toadstool with white spots will make you hallucinate for 24 hours, he tells us. We steer clear, and instead try the wild thyme and wood sorrel, and have a good sniff of some wild carrot leaves. This area is part of the 10-day Tour de Mont Blanc route, and in the winter, the slopes become the Les Houches and St Gervais ski area. They look innocuous in summer, but are challenging once the snow falls.

A BATHING EXPERIENCE

What any hiker needs after a strenuous day up in the mountains is a dip in some thermal spa water, and Les Thermes de Saint-Gervais are a short drive from the station in the bottom of the valley in Le Fayet. The spa, which has been there since 1807, has interior and exterior pools and saunas, and bathing in the warm waters helps ease muscular pain. Our group is staying at Hôtel L’Armancette in Saint Nicolas de Véroce, a charming village about 10 minutes from the town, and a short drive to the Saint-Gervais tramway station. The newly-opened hotel has 17 rooms with a variety of luxury accommodation for couples or families, and features a bakery on site as well as a restaurant, La Table d’Armante, offering a delicious set dinner for 49 euros. There’s also a wonderful indoor-outdoor pool and a hot tub with views over the peaks. My 54 TOPSANTÉ

Hôtel L’Armancette is a newly-opened hotel in the area.

A junior suite at Hôtel L’Armancette, which has 17 luxurious rooms.

The muscle-easing thermal baths at Les Thermes de Saint-Gervais.

Trip notes… ●●For more information on the area, see savoie-mont-blanc.com and tourism.saintgervais.com. ●●Tickets on the Tramway du Mont-Blanc cost from €38 return and Gonzague Delobel is available to hire for 220 euros a day (guides-

top-floor room even has a log fire! There are hiking routes that depart directly from the hotel, too. A 5km round route takes us to the hamlet of Carteyron, where the road becomes a track and then a small path that snakes around the side of the mountain itself. For more strenuous hiking, you can head upwards towards the Plateau de la Croix, a 90-minute round trip which can be lengthened by walking up towards Porcherey, or down into the valley to join up with the lengthy Sentier du Val Montjoie towards Les Contamines. And after a healthy weekend hiking, why not treat yourself to dinner at La Petite Cuisine at La Folie Douce hotel in Chamonix? It’s a 30-minute drive from Saint-Nicolas. With its decadent atmosphere, it’s a huge contrast to the serenity of the slopes, but the perfect way to ease yourself back into urban life. TS

mont-blanc.com). ●●Hotel from €350 for a room for two with breakfast in summer, and from €450 in winter (armancette.com). ●●A session at Les Thermes Saint-Gervais Mont Blanc costs €39 per person. Visit thermes-saintgervais.com.

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HEALTH

180°

The outdoors saved my life Eli Bishop, 46, was suffering from stress-induced anxiety and panic attacks until she changed the course of her life. She lives in Ross-on-Wye with her children Lily, 16, and Jay, 13.

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Marie heard me. She turned to me and said: ‘Well, why don’t you?’ My life changed that day. I started to find nourishment and healing outside. At first, there were times I could barely get to the end of my garden, but as long as I spent 15 minutes outside, I’d go to bed at night and feel like I had achieved something. I went from trying to walk as far as the postbox on my road to signing up for a 24-hour walk. I retrained as an outdoor education instructor and mountain leader, which means I’m qualified to take people to high ground where, in extreme situations, ropes are required. I rediscovered who I was and I’m still discovering. Getting outdoors isn’t a cure-all and it might not work for everyone, but it helped me. I also practise yoga and mindfulness, barely drink alcohol and eat a healthy, balanced diet as much as possible – apart from vast quantities of peanut M&Ms!

* STUDY DONE BY OUTDOOR FOOTWEAR BRAND MERRELL. PHOTOGRAPH: MERRELL. WORDS: KIM WILLIS.

There were times I could barely walk to the end of my garden, but as long as I spent 15 minutes outside, I’d go to bed at night and feel I’d achieved something.

TIME OFF TO HEAL

I was signed off work for six months, so I visited my best friend, Marie, who lives in the Lake District. We were attempting to walk up Skiddaw, huffing and puffing, when I whispered to myself: ‘I could do this for the rest of my life.’ Sign up to our newsletter at topsante.co.uk

WALK AND TALK

Everyone has to find their own path to wellness. I have lots of strategies in place but the main ingredient for my happiness recipe lies in the simple magic of being outside. Three years ago, I became an Ordnance Survey Get Outside Champion, sharing activities and tips to help others find out how good it feels to be outside. I organise ‘walk and talk’ events, inviting people on mental health walks that connect us to our community, nature and each other. I qualified as an instructor for climbing, stand up paddle boarding, mountain biking, archery, canoeing and kayaking. I never went back to my stressful job and sold all my Jimmy Choos. I don’t need those where I spend my days now. I earn less but I’m happier, working as a freelance mountain leader, encouraging and inspiring people to spend time outside. When they do, I see them flourish. Just like me. l Eli has teamed up with Merrell and Mind, the mental health charity, to promote the Mind Hikes in 2020 – a series of fundraising 24-hour charity hikes. Find out more at mind.org.uk TOPSANTÉ 57

WALKING SPECIAL SECTION

S

IX YEARS AGO, I THOUGHT I had it all. I was raising two children while working full time in a busy job as a textile design course leader at a university. I thought I had my dream job, one I’d wanted since I’d graduated from my own textile design degree. But the truth was I was taking on too many responsibilities and never saying no to more work. During one family holiday in France, I spent the entire time glued to my phone, my head in my emails. I simply could not switch off from work and be present because there was just too much to do. I told myself it was because I loved my job, but I didn’t love myself very much at the time. Then in September 2014, I went pop. I was at a textiles and fashion exposition in Paris. I felt a strange sensation in the base of my ribs, like the nervous excitement of butterflies, but uncomfortable. Adrenaline surged through me and I couldn’t breathe as a massive panic attack overwhelmed me. I’d never experienced anything like it and wanted to pretend it had never happened. A few days later I was in the supermarket and they didn’t have the yogurt I wanted. I went into meltdown again, experiencing another terrifying panic attack. Something was not right, so I went to the GP and he was phenomenal. He let me cry for a long time, then explained how anxiety and stress manifest when triggered by an intense working life. He diagnosed depression. ‘Do you do much outside?’ he asked me. ‘Yes,’ I assured him, telling him how I’d taken the kids kayaking. ‘Do more of that,’ he urged.

FITNESS Why slow and steady wins the race, a new affordable yoga range, plus post-workout skincare.

PROTECT YOUR TICKER

People who are physically active have up to a 50 per cent lower risk of heart attack, but if you’re just starting out or have not exercised in a while, it’s best to take it slow. Research from the American Heart Association suggests that while exercise provides overall benefits to your ticker, there are some risks associated with doing too much too soon. They advise that most people start with a light programme of exercise and gradually build it up, being mindful of symptoms such as chest pain.

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YOGAWEAR MADE OF BOTTLES

Decathlon has released a new, affordable yoga range in jewel-inspired hues. We love the Rose Quartz Relaxation Sweatshirt (£12.99, decathlon.co.uk), which is perfect for savasana and made from a minimum of 12 recycled plastic bottles.

PHOTOGRAPHS: GETTY IMAGES. WORDS: LIZZY DENING. *DECATHLON.

1/10

...that’s how

many Brits incorrectly think lifting weights will make them bulky.* WIN FOR SKIN!

The new Skin in Motion range (from £16, skininmotion. co ) includes gym-proof make-up

GET READY TO SWEAT Lululemon has launched a new collection of tights featuring Everlux, a super fast-drying fabric (£48-£88, lululemon.co.uk). Available in full length, cropped or shorts, it’s a soft finish that will leave you feel dry no matter how hard you work.

TOPSANTÉ 59

WORKING OUT INDOORS

When you can’t get the gym or favourite local exercise class, there are plenty of ways to create a mini gym at home with just a few bits of equipment.

Exercise ball A Swiss ball is cheap and can be used for multiple exercises. Whether you add resistance such as dumbbells or just use your bodyweight it can be challenging for your body in various ways. For a toned tum Swiss ball Jackknife Go into a press up position with your shins on the ball. Keeping your back straight, pull your knees towards your chest. Stop if you feel it in your back – this should work your legs and stomach. Repeat 10 times. 60 TOPSANTÉ

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FITNESS | INDOOR WORKOUTS

Exercise mat A good mat helps you do floor work, yoga, Pilates and stretching. The benefit of a good mat is that it’s very soft and spongy. This helps to

For good posture Lying prone cobra Lie face down on the mat with your hands by your sides. Keeping your head in alignment with your neck, lift your chest off the ground

Gliding discs

Gliding discs are a novel way of exercising without lots of equipment. They work your core muscles as they create instability, so you have to work hard while your limbs are sliding.

Dumbbells

Dumbbells are extremely versatile. You can do thousands of exercising with them. They also highlight any imbalances in your body, such as your right arm being weaker than the left, which you don’t get to find out using fixed equipment in the gym.

For a strong core Mountain climbers In a press up position, and on a surface that will slip, have your feet on each disc with one forward and one back. Swap leg positions forwards and backwards for a minute to really work your stomach muscles.

For toned shoulders Curl and press With dumbbells by your sides, bend your elbows to bring the weights up to your shoulders, then push them above your head. Slowly lower back to the start, in to your shoulders first then curling down. Repeat 10 times.

Resistance bands

WORDS: NOLAN SUNNASSEE. ILLUSTRATIONS: MELISSA BAILEY.

Typically used in the field of rehabilitation, resistance bands can help you not only work your muscles but also stretch. There are different thicknesses depending on the activity and outcome you want. To counteract sitting Chest stretch Slumping in front of the TV leads to stooped posture. Counteract this with this simple stretch. Hold a stretch band at either end out in front of you. Keeping your arms straight, take each arm out to the side and back behind you as far as you can. Repeat 10 times. Sign up to our newsletter at topsante.co.uk

Adjustable weight bench

An adjustable step is great if you want a bench on a budget. You can use it for a variety of step-up moves, but it’s also very useful for resistance training. For sculpted arms Single arm row Kneel on one end of the step with your right knee, and place your right hand onto the other end. Your left foot is on the floor. With your left hand, lift a weight up towards the ceiling, keeping your back straight and your elbow tucked in to your body. Pause, then slowly lower to the floor. Repeat 10 times.

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TO TH ANNIV £20 MIL ERSA LION Y RAISER D women V cancer

PLACES LIMITED

for one event only men are welcome too!

SUNDAY 4 JULY 2021 Cycle 100km from London to Brighton on this iconic challenge and raise funds to fight women’s cancers. We’re celebrating ten years of Women V Cancer cycling challenges so, for one event only, men can ride too! Everyone’s welcome – come join the party! For more information and to register online:

www.dream-challenges.com t: 01590 646410 e: [email protected]

To take part you need to pay a registration fee of £45 and fundraise £100 for the Women V Cancer charities. Registered Charity Nos. Breast Cancer Now is a working name of Breast Cancer Care and Breast Cancer Now, a charity registered in England and Wales (1160558) and Scotland (SC045584). Ovarian Cancer Action: 1109743/SC043478, Jo’s Cervical Cancer Trust: 1133542/SC041236. Women V Cancer is established under Giving Works. Registered Charity No. 1078770.

FITNESS | CELEB TRAINER

THE MINDFUL COACH

HOW TO BALANCE GRIT AND GRACE TV’s top trainer Jessie Pavelka delves into finding the balance between effort and ease.

H

AVE YOU EVER WOKEN up feeling ‘on’ and ready to go, but later in the day you found your efforts were simply unsustainable? You got up extra early, went for a run, wolfed down breakfast and were out the door, feeling on your A game and ready to take on the world. You felt in charge; on top of things. How long did you keep it up? Was it sustainable to always be ‘on’? Powering your way through life can make you feel important and busy, but it can also leave you feeling exhausted. Some people can get away with living like this, but it leaves little room for connection, joy and ease. It’s been my experience that we must appreciate the balance between force and finesse, and build an awareness to maintain both. Knowing when to push and when to hold back is a skill and it starts with getting to know yourself. Dr Judson Brewer, psychiatrist, neuroscientist and author of The Craving Mind (£11.99, Sign up to our newsletter at topsante.co.uk

Jessie’s app covers four elements of health: Eat, Sweat, Think, Connect. Visit pavelka.co.uk/ JP4.

Yale University Press) has focused much of his recent work on what’s called the ‘default mode network’ – an area of the brain that communicates in cravings and obsessions. It turns out that when you force your way through life, this default mode network area of the brain lights up and you tend to become closed off to solutions. At the other end of the spectrum is getting too comfortable. Without exerting some force, you start to lose capacity to withstand all opposing forces, whether they be physical or mental. So where does this leave you? Life is a balancing act of both force and finesse. Feel what it’s like to push your limits, but also feel what it’s like to stop and be in a state of ease and allowance, or grace. Grit and grace are paradoxical yet part of the same thing, a bit like yin and yang. It’s good to understand and appreciate what both these mean and look like to you, so you can decide which to embrace at any given moment.

3 ways to find the balance between force and finesse

1 2

Awareness is key. Pay attention to yourself. How do you show up each day? Do you go with or against the flow? You might find that it’s necessary to turn the volume up or down. Re-define resilience. Yes, by definition resilience means the ability to withstand or recover quickly, but when it comes to us humans, the key word is ‘recover’. If you are doing too much, allow yourself moments of rest. However, if you are not accomplishing enough, dig deep and perhaps work with a coach to help you move through your blocks and create more resilience. Communicate well. In all your daily interactions there is an opportunity to build stronger relationships. Take a look at those relationships and see where you can engage with more grit, in other words to be more direct or impactful. Also, look at where you can extend grace and be kinder and gentler in your approach.

3

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BEAUTY Now’s the perfect time for pampering at home, so give yourself a little lift with the latest skincare offerings.

FRESHEN UP Danish skincare brand Ecooking arrived in the UK in 2018 and its ethos of eco-friendly products made from ingredients commonly found in the kitchen has clearly taken off, with more than 40 products now available. The latest launches are ideal if you’re looking for a beauty spring clean – there’s a Micellar Water, Body Scrub, Cleansing Scrub and Hand Scrub (£22-£28, ecooking.com). The micellar water effectively shifts dirt and make-up but also calms and hydrates, thanks to the aloe, cucumber extract and vitamin C, while the hand scrub uses lava stones and mineral-rich volcanic sand to gently exfoliate your mitts.

TopSanté PROMOTION Protecting skin from UV rays naturally and effectively, ORGANii’s SPF20 Sun Milk (£17.95, organii.uk) is certified organic, vegan, cruelty-free and it’s non-whitening. This mineral sun protection is formulated with non-nano zinc oxide and titanium dioxide which sit on top of the skin, reflecting UV rays and creating a protective shield. It also contains nourishing argan, jojoba and karanja oils to soften skin, extracts of organic chamomile to work as an anti-inflammatory, and vitamin E to defend against free radicals.

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BEE BEAUTIFUL

Spring is the perfect time for a new, lighter fragrance so why not make a beeline for Clean Reserve Radiant Nectar £82, spacenk.com). It combines refreshing pear nectar with sensual musk and cedarwood, and comes in a bottle adorned with a bee. It’s part of the brand’s upport of the Protect ur Species campaign to elp protect bees. The fragrance contains sustainable ingredients such as hand-selected ambrette seeds from El Salvador, and it is packaged in ecoconscious materials.

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3eye creams OF THE BEST

Rejuvenate your peepers with these new eye brighteners

If you love the firming action of retinol on your skin but have found it too harsh for your eye area, try Murad Retinol Youth Renewal Eye Serum (£70, murad.co.uk). It combines a fast-acting retinoid, cotton wool grass extract and marine kelp complex to revitalise even the most sensitive of eyes. Gallinée Eye Contour Cream (£22, gallinee.com) uses a prebiotic from an algae extract to look after your eye’s microbiome – soothing the skin, rebuilding the barrier, and hydrating and smoothing fine lines. British brand Willowberry’s Reviving Eye Cream (£26.99, willowberry.co.uk) is a natural, vegan formula that contains pomegranate extract, green tea, probiotics, caffeine and hyaluronic acid to decrease puffiness, even skin tone and plumpen.

MIX-UP YOUR MOISTURE

WORDS NATALIE MILLMAN. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES.

Many of us like to personalise our fragrance by combining and layering, and now this customisable approach has come to skincare. Liz Earle’s new skincare collection includes three Skin Repair Moisturisers – a Rich Cream, Light Cream and Gel Cream (£23 each, uklizearle.com) and three Botanical Drops in Brightening, Balancing, Calming (£26 each), which you can mix to pair your favourite texture with your skin’s needs. Just add two drops to your moisturiser.

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BEAUT Y | NATURE’S BOTOX

NATURE’S BOTOX? A South American plant known as the electric daisy has been dubbed ‘herbal Botox’ and it’s turning up in a host of new beauty formulas – not a needle in sight!

WORDS: FRANCESCA SPECTER. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK..

I

F YOU’RE LOOKING FOR A beauty fix to smooth out a few lines, but you don’t want an invasive treatment, a new hero skin ingredient, dubbed ‘herbal Botox’, could be the answer. It’s said to have youth-boosting powers without the need for needles or a visit to a clinic. This wonder ingredient goes by the pretty-sounding name of electric daisy extract. It comes from the South American paracress plant – also known by its scientific name, acmella oleracea. It has a long history in treating toothache, due to its analgesic properties, but more recently it has cropped up in skincare, too. So how does it work? ‘Electric daisy extract has a topical anaesthetic effect that affects facial muscles and their constriction in a similar way to Botox,’ explains consultant dermatologist Dr Justine Hextall. ‘It’s lipophilic too, which means it is readily absorbed by fat cells, and is therefore effective on fine lines.’ As it stands, there is currently a lack of robust evidence that would come from a large-scale, standardised study. But the evidence that is available suggests the ingredient could have a “significant” effect on fine lines such as crow’s feet wrinkles at the side of eyes, or those caused by pursing of the lips, she says. Sign up to our newsletter at topsante.co.uk

The flower has a topical anaesthetic effect that reduces facial muscle constriction.

It can have both a preventative effect – by relaxing facial muscles so that wrinkles are slower to first appear – and a restorative effect, by reducing fine lines that are already there. According to a 2013 review of its therapeutic potential, it may be involved in “accelerating the repair of functional wrinkles” and be able to “stimulate, reorganise and strengthen the collagen network”. Is it a substitute for Botox though? No. A topical treatment will not be as effective as an injectable substance, nor will it have much of an effect on deeper lines such as those around the mouth (known as marionette lines) or between the eyebrows (glabellar, or frown lines), explains Dr Hextall. Yet electric daisy extract can have an almost instantaneous effect. According to a key study, 75 per cent of participants noticed a smoothing effect within a day of their first application. This subtle result builds up over time as you continue with regular applications – as opposed to Botox, where you have a one-off appointment and the whole effect will be instantaneous, and last between three and six months, says Dr Hextall. There’s no clear guidance as to concentrations – but look for products that list TOPSANTÉ 67

electric daisy as an active ingredient. It is also safe to use and non-toxic – a point borne out by its long history of being used in dentistry. For those who already use retinoid products, known for their ability to boost cell turnover, electric daisy might provide a welcome alternative for a couple of reasons. Firstly, it is less sensitising than retinol products, and also it is faster-working compared to retinoids which can take months to show effects. So, if you’re looking for a product designed to restore your skin’s smoothness, those containing electric daisy could offer a solution that allows you to dip your toe into the water without resorting to an invasive procedure – we’re all for that!

It worked for me Francesca Specter tested Jane Scrivner Bioluronic Buzz (£32, janescrivner.com) This had a cooling, slightly tingly effect as it went on, which certainly made me feel as if it was doing something. I can’t vouch for an effect occurring within minutes, as some reviewers have claimed, however. It was non-greasy – a must-have for my combination skin, which easily breaks out. However, I did find it left a stringy residue on my face, which was pointed out by a friend, so this is perhaps more of a night-time product than a day one. It did have an effect though. I noticed that a fine line at the very top of my forehead – which usually deepens after a night of bad sleep – had all but vanished by the next morning.

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Give these electric daisy beauty buys a whirl... Jurlique Nutri-Define Supreme range (from £32, jurlique.co.uk) Electric daisy is a key ingredient in this six-product-strong range, which includes a serum, an eye contour balm, a light and rich cream, a conditioning lotion and cleansing foam. Although at the pricier end of the spectrum (the Rejuventating Serum costs £86), the range boasts impressive results – with 81 per cent of Jurlique’s customers saying their skin looked ‘plumper and re-densified’ after 56 days of usage. Kri Awaken Active Eye Cream with Paracress Extract (£22, kriskincare.com) This eyecare product from UK-based vegan skincare brand Kri is super-hydrating and contains electric daisy as its active ingredient. It’s also at the cheaper end of the price range – meaning this is a great starter product for the uninitiated to give electric daisy a go and see whether it helps. Oskia Restoration Oil (£70, lookfantastic.com) A little goes a very long way with this pricey-yet-potent oil, which is designed for mature skin. It combines firming electric daisy extract with rosehip oil, a natural form of retinol that can help with pigmentation. Massage it onto your skin in the morning and evening for a smoother, brighter complexion. D’Alchemy’s Neck & Decolletage Wrinkle Refill (£40, dalchemyskincare.uk) If you’re looking for a mid-price-range electric daisy beauty product, D’Alchemy’s non-greasy moisturising formula is the one for you. It’s designed to be used on both your face and the oft-neglected neck and decolletage, meaning you get a more comprehensive youth-enhancing benefit. The addition of damask rose essential oil provides further collagen-stimulating benefits. TS

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BEAUT Y | NATURE’S BOTOX

Electric daisy can act as an alternative to retinol, making it ideal for those who have a sensitivity to retinol products.

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TOPSANTÉ 69

BODY POPPING

Of course you look after your face with a regular exfoliate and moisturise, but does your body get overlooked? Not any more with a little help from Ren Smart Renewal AHA Body Serum (£35, renskincare. com). Using natural lactic acid from yeast, this serum moisturises and exfoliates all at once, making it a simple step to add into your routine.

WASH AND GLOW

Good for your face, easy on the environment, the Superfacialist Vitamin C Gentle Daily Micro Polish (£9.99, superfacialist.co.uk) uses skin-freshening microbeads that gently buff away grime, make-up and dead skin cells before dissolving away in the sink as they are biodegradable.

COMPILED BY CARLY HOBBS. PHOTOGRAPH: TOM CRITCHELL.

C IT, TO BELIEVE IT

You know that vitamin C is good for your complexion, and now you can use this skincare hero specifically for your eyes thanks to Dermalogica BioLumin-C Eye Serum (£63, derma logica.co.uk). Tap this on the lower semicircle of your orbital bone (aka the hard bit around your eye) with the pads of your fingers to brighten and firm in a flash. 70 TOPSANTÉ

TOP OF THE TALONS

Searching for a classic nude with peachy, orange undertones? Sally Hansen Complete Salon Manicure in Peach Of Cake (£3.49, wilko.com) is a flattering shade for all skin tones. Apply using full strokes, one fine layer at a time to avoid smudging and ensure nail-tech worthy results.

SLEEPING BEAUTY

Not sleeping? Over-worked? Tired Faace (£19.50, wearefaace.com) has you covered. This natural, vegan option that can be used as a priming moisturiser or overnight mask, packs a caffeine shot to wake things up; aloe vera to heal and help skin cells hold on to moisture; and frankincense to strengthen skin. Facebook.com/TopSanteMagazine

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BEAUT Y | ORANGE

TOUCH OF TEXTURE

OSMO Matt Salt Spray (£8.50, feelunique.com) makes styling long, short, curly or straight super super simple. Spritz into dry hair, then rub strands from side to side between your fingers to create a beachy kind of texture that makes locks look fuller and thicker. And it just brushes out at the end of the day too.

RETURN OF THE MASK

Starskin After Party Mask Coconut Cellulose Skin Brightening Face Mask (£8.79, lookfantastic.com) is already a favourite with celebrity make-up artists who use it to prep models’ skin for shoots and big events. The cool sheet gently presses the cowslip, vitamin C and mallow extract ingredients deep into the skin to rebalance, replenish and refresh the face.

BEAUTY SHELFIE

BRIGHT STUFF

Boost your mood with these zingy orange face, hair and body beauties! TOPSANTÉ 71

Meno matters

We ta ke a look at…

PIGMENTATION In the last of our three-part series on menopausal skin, we look at uneven skin tone and how best to keep your complexion radiant.

F

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WORDS: EVA GIZOWSKA. PHOTOGRAPH: GETTY IMAGES.

LAWLESSLY SMOOTH AND even skin creates the impression of youth and vitality. However, as we get older, it’s only natural for areas of increased pigmentation to appear. ‘With the onset of perimenopause and menopause, many women develop dark patches and heavily-pigmented areas that create uneven skin tone,’ says Dr Charlotte Woodward from River Aesthetics (riveraesthetics.com). ‘Hyperpigmentation refers to patches of skin that have become darkened or discoloured. It is most commonly caused by sun damage,’ she says. ‘Exposure to UV stimulates pigmentproducing cells – melanocytes – to produce melanin, a form of protection from further UV damage,’ she says. ‘To stop dark patches getting worse and to protect yourself from UV radiation, always wear a broad-spectrum sunscreen with SPF 50 and a five-star UVA rating when spending time outdoors,’ says Dr Woodward. But the sun is not the only culprit; it can also be caused by acne, rashes, injury or irritation from allergies. What’s more, there’s another type of pigmentation called melasma. ‘This is stimulated by oestrogen and goes deeper than regular hyperpigmentation, although it is exacerbated by sun exposure,’ says Dr Woodward. ‘It may occur during pregnancy, as a result of taking the birth control pill, or when taking hormone replacement therapy (HRT),’ she adds. ‘Menopause can be a difficult time and the last thing you need is to be worrying about your skin,’ says dermatologist Dr Anthony Bewley from The Royal London Hospital. ‘I refer patients with severe hyperpigmentation to the charity Changing Faces (changingfaces.co.uk) who can offer advice on skin camouflage.’ And if hyperpigmentation is causing emotional distress, ask your GP to refer you to a dermatologist. They can also refer you for counselling, if needed, too. Facebook.com/TopSanteMagazine

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BEAUT Y | PIGMENTATION

9 natural skin helpers When choosing skincare, look out for these botanicals to help naturally lighten and reduce hyperpigmentation.

ARBUTIN is a naturally-occuring derivative of hydroquinone, from the bearberry plant. Used regularly, it helps lighten pigmentation, though it is not suitable for pregnant women. KOJIC acid is derived from natural fungi. It inhibits the formation of the amino acid tyrosine, which is needed to produce melanin. LACTIC ACID is an alpha hydroxy acid (AHA) derived from milk. It gently exfoliates skin and suppresses melanin production. It’s mild enough to use on sensitive skins. LICORICE is a spice containing the antioxidant liquiritin, which inhibits the action of tyrosinase – an enzyme that reacts with tyrosine to produce melanin in the skin. MULBERRY LEAF EXTRACT is rich in the antioxidant vitamins A, C and E and other compounds that help to strengthen the skin and protect it from UV rays. It also contains ingredients that slow down melanin production. NIACINAMIDE (B3) was shown in a study by The American Academy of Dermatology, to reduce pigment-producing cells by half. PAPAIN is an enzyme found in papaya. It gently exfoliates the skin for a lighter, brighter complexion. VITAMIN C is a potent antioxidant with protective and skin-strengthening properties. It helps to lighten skin by reducing the action of melanin. WILLOW BARK EXTRACT is a source of natural salicylic acid, which gently exfoliates, removing dead cells and brightening the skin.

TRY A TREATMENT

Dr Woodward suggests these treatments to minimise hyperpigmentation: HYDROQUINONE A skin-bleaching cream containing hydroquinone (prescription only) can work by blocking the action of melanin. It’s not suitable for everyone as it may cause irritation, and in some cases, further skin darkening.

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RETINOL CREAMS This can help increase cell turnover and fade pigmented skin. However, it may cause irritation in some cases, and can make skin more sensitive to sunlight. Always use sunscreen after using retinol products. CHEMICAL PEELS These remove the skin cells (on the top layer of the skin) which can help to reduce the appearance of dark patchy areas.

They work best on skin where the pigmentation is caused by sun damage rather than hormoneinduced melasma where the pigmentation goes deeper. LASER THERAPY You normally need about three sessions and the effects will last a couple of years, after which you will have to repeat the treatment. For more info, visit riveraesthetics.com.

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Tried Everything to Lose Weight? An Interview with Rachel Ricketts, a Leading Weight Loss Consultant. Rachel is delighted to be celebrating

Why is The Metabolic Weight Loss Programme so successful?

her 17th year as a weight loss consultant, having helped thousands of people to successfully lose weight. Owing to the outstanding success of Rachel’s approach and her highly workable Metabolic Weight Loss Programme, she has become a leading UK weight loss consultant.

“The programme is not a quick-fix or faddy diet. It uses a step-by-step approach, taking you from the way you are eating to another way, so that you can comfortably lose and maintain your weight. It is structured, easy to follow and tailored for individual needs as required. Clients time after time say that they are not hungry and not struggling with cravings”

Rachel, what does it feel like having helped so many people? “My job satisfaction is more than I could ever have expected - I see daily just how life changing it is for someone when they have finally lost their weight. As I had a weight problem myself in the past, I am only too aware of how being overweight can affect one’s life.”

What is the typical type of person that comes to you? “By the time most of our clients reach us, they have done faddy diets, been to diet clubs, lived off diet shakes, taken slimming pills etc., and gone from one diet to another, getting more and more confused. Many are worried about health issues due to being overweight and are looking for something that will finally help them lose weight once and for all. We are so often told we are their last chance. Our hundreds of hand written testimonials, independent reviews, videos and before and after photos, show just what can be achieved with the Metabolic Weight Loss Programme.”

How do you keep your clients motivated while they’re on the programme? Rachel Ricketts, Weight Loss Consultant

“

No matter how hard you have tried in the past, The Metabolic Weight Loss Programme could just be the answer to resolving your weight problem once and for all.

”

“Many of our clients report an average weight loss of 7-14lbs. a month, which as you imagine is very welcomed! Those who have an underactive thyroid can also fall in this weight loss range. They feel so much better with their health, well-being improvements and increased energy levels. Getting into clothes that they thought they would never be able to wear again is very welcomed!”

What does your support consist of? “Consultations are either in person or by phone, with email support as needed. We always take a positive and nonjudgmental approach, which is much appreciated! We have clients throughout the UK and overseas - so distance is no object! So many times, clients say that they couldn’t have lost their weight without our invaluable support.”

Call now for a free consultation

01342 327396

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BEAUT Y | PIGMENTATION

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BEAUTY BUYS TO TREAT OR COVER PIGMENTATION Even out skin tone or hide dark patches with these...

CAUDALÍE VINOPERFECT DARK SPOT CORRECTING MOISTURIZER (£34, uk.caudalie.com). Apply this hydrating, gel-like cream daily to reduce and prevent dark spots, and even out your complexion. It contains vine extract, which is 62 per cent more powerful than vitamin C, plus niacinamide (vitamin B3), white peony and fine pearlescent particles for instant radiance.

OLE HENRIKSEN GLOW 2OH DARK SPOT TONER (£22, boots.com). Used as part of your daily skincare routine, this toner helps reduce dark patches thanks to glycolic acid, lactic acid, lemon, sugar cane, licorice root, chamomile and sandalwood extract.

BIODERMA PIGMENTBIO DAILY CARE SPF 50 (£18.50, bioderma.com). Protect and hydrate with this cream that shields against UVA and UVB, and contains vitamins C, E and B3, and Lumireveal Technology (a patented ingredient that reduces melanin) to correct hyperpigmentation.

DERMALOGICA AGE SMART SKIN RESURFACING CLEANSER (£40 for 150ml, dermalogica.co.uk). This active exfoliating cleanser brightens, hydrates and helps to reduce pigmentation, leaving skin ultra clean and smooth. It contains lactic acid, lemon peel, sunflower oil and rose oil. TS Sign up to our newsletter at topsante.co.uk

ALPHASCIENCE ALPHA BRIGHT SERUM (£75, efskin.com). Used twice daily, this intensive spot-correcting serum reduces darks spots and pigmentation as well as leaving skin lighter, firmer and more radiant from its vitamin C, phytic acid and gingko biloba.

KEROMASK CAMOUFLAGE CREAM (£13.99, keromask.com). Use this creamy, easy-toblend camouflage cream to conceal dark patches and age spots. Available in 24 shades, it also comes in sample sets (£5.99) to help you choose exactly the right one.

VICHY DERMABLEND CORRECTIVE FLUID FOUNDATION (£20, vichy.co.uk). This light, fluid, pigmentrich foundation provides smooth, even coverage and stays put all day. It’s designed not to clog pores, contains SPF 35 and comes in a selection of shades.

There are now so many products designed to reduce pigmentation or simply camouflage it. TOPSANTÉ 75

NEW

My beauty secret is simply natural. The lavera basis sensitiv range is mild and gentle on the skin and suitable for the whole family. Available from health stores and online.

www.laverauk.co.uk 100 % certified natural personal care

lavera. natural. effective. beautiful.

BEAUT Y | MAKE-UP

Blusher adds colour and radiance to your face. Applying it is simple, but consider the changing shape of your face and texture of your skin to get the best results.

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Know your skin type? First, think about what sort of skin you have. Cream and liquid blushers are ideal for drier skin as they won’t settle into fine lines. Try Daniel Sandler Watercolour Liquid Blush (£16.50, danielsandler.com). Powders are particularly good for oily skin, just be careful to avoid any fine lines when you apply. A satin blush will suit all types.

2 YOUR MAKE-UP MASTERCLASS

How to do...

BLUSHER Make-up artist Julie Brown shows us how to apply blusher for a perfectly youthful flush.

BLUSHER MUSTHAVES WORDS: JULIE BROWN. PHOTOGRAPHS: GETTY IMAGES.

1 Nars Blush (£25, narscosmetics.co.uk) is a cult ●

product delivering a natural-looking flush that flatters any skin tone. It’s available in buildable silky matte and shimmery shades to suit all skin types and tones with 40 shades. 2 Brush Junkie Powder Brush (£12, brush ● junkie.com) is a feathery, soft, large domed brush which is perfect for dusting powder blush over the cheeks. Made with high quality, synthetic hairs, it’s super lightweight. 3 Clinique Chubby Stick Cheek Colour Balm ● (£21, clinique.co.uk) is a mistake-proof, light blusher that creates a healthy-looking glow in an instant. It’s oil free and easily blended with a brush or fingers. Available in four colours.

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Choose your colour Baby pinks and rose shades are good all-rounders and look especially pretty on fair skin. Try Benefit Dandelion (£27, benefitcosmetics.com). Medium skin suits apricot, clay or coral blush, while peach and dusty mauves complement warm, olive skin. If your skin is dark, choose intense bronze, plums and burgundy blushers.

3

Select a finish Many over-40s avoid shimmery makeup, but there is a level of shimmer to suit any age. It can give that dewy, sun-kissed, healthy finish everyone loves – if you choose one with a just a hint of shimmer and apply it sparingly. Try NYX Sweet Cheeks Powder Blush Glow (£6, nyxcosmetics.co.uk).

4

Hit the right spot You’ll see lots of advice about applying blusher to the apple of the cheeks, but if you’re a mature woman, you need to apply it a little higher, for a lifted effect. Look in the mirror and draw an imaginary line from the centre of your eye downwards, stopping just under your cheekbone. Start here and apply, blending out to the side and upwards in circular motions, avoiding the under-eye area. Add a little to your hairline, jawbone and tip of your nose. Start with only a little, then add more if needed. If you get too heavy-handed, run your foundation brush (with whatever foundation is left on it) over the cheeks to tone it down. Don’t use face powder on your cheeks as this will spoil the dewy finish. A spritz of finishing spray is useful to help your blusher last.

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Julie is a journalist and make-up artist who is passionate about helping mature women feel confident. Visit stillsassy.co.uk. TOPSANTÉ 77

FOOD & DRINK With lighter days and more time being spent at home, it’s good to get out into your garden for alfresco eating.

Portobello mushrooms with swiss chard and feta Barbecue time doesn’t have to mean the same old sausages and burgers. Why not try this non-meaty dish? It’s from a new recipe book by Weber (who know a thing or two about barbecuing). You need a perforated grill pan for this – it helps stop the leaves falling between the grate bars. Serves 4 1 Prepare the barbecue for direct cooking over high heat (230C). Using damp kitchen paper, wipe the outside of each of 4 large Portobello mushroom caps, to clean. Then, using a small knife, cut out the stalks. Gently scrape out all the black gills with a spoon, being careful not to tear the delicate cap (if you don’t remove the gills, they will discolour the filling). 2 Brush a large perforated grill pan with olive oil. Rinse a big bunch of Swiss chard and stack the wet leaves in the pan. Grill the chard over grilling/direct high heat, with the lid closed, for 5-6 mins, until the greens begin to wilt, turning once or twice with tongs. Remove from the cooking grate.

YVE’S EATS

3 Cut off the stalk at the base of each leaf and discard. Fold the leaves in half lengthways and twist to wring out the excess moisture. Using a large, heavy knife, coarsely chop the greens. 4 In a bowl, mix together the chopped chard, 70g crumbled feta cheese, 55g of coarsely grated whole milk mozzarella, 25g grated Parmesan, 2tbsp mayonnaise, the white and light green parts of 2 small spring onions, chopped finely, one crushed garlic clove and 1/8tsp ground or freshly grated nutmeg. 5 In a small bowl, mix together 5tbsp panko breadcrumbs, 35g Parmesan cheese and 1tbsp olive oil. Stir 1tbsp of the panko mixture into the chard filling and season with pepper. Divide the filling evenly among the mushrooms, then pat gently with your hand to fill to the edges. Sprinkle the remaining panko mixture evenly over the filling. 6 Place the mushrooms on the same grill pan. Grill over grilling/direct high heat, with the lid closed, for 8-12 mins, until the cheese melts and the topping is deep brown. Using a metal spatula and tongs, transfer the mushrooms to plates a d

Deputy editor Yvonne Martin tries the latest tasty food and drinks!

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WORDS: YVONNE MARTIN.

I’ve been trying out the No10 Low Alcohol Gin from The Clean Liquor Company (£24.99, cleanliquor.com), which is 1.2% ABV, and I’m impressed. I’m not saying it tastes exactly like full-alcohol gin of course (how could it?), but if you’re cutting down and you love the refreshing treat of a G&T, this is a really good alternative – mixed with a fragrant tonic water and a slice of lemon of course.

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3

OF THE BEST... healthy salad toppings Mild Chilli Munchy Seeds (80p per 25g pack, munchyseeds.co.uk) add a crunchy savouriness to salads and this spicy flavour is new to the range. They’re made with pumpkin and sunflower seeds to give you a protein boost along with a yummy chipotle chilli hit that’s not too hot. Linwoods Multiboost Milled Organic Hemp Seed With Mixed Nuts (£4.99, linwoods healthfoods.com) are high in omega-3, magnesium, plant protein and fibre. The new range also includes a plain version, and one with flax and chia seeds. A.Vogel Biosnacky Sprouting Seeds (£1.35, avogel.co.uk) make an interesting salad topping. It’s also a good way to ‘grow your own’ on a tiny scale as you buy the little packs of seeds in various combinations and sprout them yourself.

DO THE RIGHT THING

Recipe from Weber’s Barbecue Bible by Jamie Purviance, (£25, Hamlyn) Photograph: Ray Kachatorian

If you’re confused by all the advice out there about the ethical credentials of the food you buy, take a look at How To Be A Conscious Eater by Sophie Egan (£12.99, workman). It’s all about making sure that what you put in your shopping basket is beneficial for you, for the people who grow and produce the stuff, and for the planet we all live on. Some of the info is aimed at a US audience, but there are plenty of useful nuggets in there to help you do your best.

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FOOD TO SU I T YOU

GO GREEN!

Spring is here and with it comes a host of delicious, seasonal green veg. What’s more, it’s bursting with goodness that can help keep your immune system strong.

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FOOD & DRINK | SEASONAL VEG

A SPA R AGUS

GREEN ASPARAGUS FOCACCIA WITH GARLIC This focaccia recipe is a simple way to make a healthier but no less impressive version of this Italian classic. Serves 8 or makes one focaccia Preparation and cooking time: 1 hour 10 mins Rising & resting time: 2 hours 45 mins Per serving: 351kcal, 11.8g fat – 2.7g saturates – 47.4g carbs, 1.8g sugars, 11.1g protein, 5.4g fibre, 0.6g salt

WORDS AND PHOTOGRAPHS: STOCK FOOD.

■■Active dry yeast 2tsp ■■Raw coconut sugar 1tsp ■■Lukewarm water 340ml, at 40C ■■Extra virgin olive oil 5tbsp, plus extra for greasing ■■Wholemeal flour 250g ■■Spelt flour 120g, plus extra for dusting ■■White rice flour 100g ■■Salt 1tsp ■■Asparagus spears 225g, trimmed ■■Grated mozzarella 100g ■■Flaked sea salt, to taste ■■Freshly ground black pepper, to taste ■■Garlic cloves 3, thinly sliced Asparagus is only in season in the UK for a few weeks from the end of April until June, so snap up some home-grown spears while you can! Asparagus is an excellent and readily-available source of vitamin B9, or folate. Folate is an essential nutrient that helps the body form healthy red blood cells.

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1 In a large bowl, dissolve the yeast and coconut sugar in the lukewarm water. 2 Stir in 2tbsp olive oil, the wholemeal flour, spelt flour, about three-quarters of the rice flour, and the salt until a rough dough forms. 3 Turn out the dough onto a floured surface and knead until elastic and smooth, about 8-10 mins, adding some of the remaining rice

flour if it’s too sticky. 4 Shape the dough into a ball and place it in a clean bowl that’s been greased with a little olive oil, turning to coat in some of the oil. 5 Cover with clingfilm and let rise in a warm spot until doubled in size, about 2 hours; you can also let it rise in the fridge for 6-8 hours. 6 After rising, turn out the dough and punch it down. Cover with oiled clingfilm and let it rest at room temperature for 15 mins. 7 Preheat the oven to 220C/ gas 7. Grease a 20x20cm baking tin with olive oil. 8 Roll out the dough on a very lightly floured surface into a rough square the same size as the tin; if the dough shrinks back after rolling, let it rest for 5 mins before rolling out again. 9 Shape the dough into the tin. Covering with a damp tea towel. Rest it for 30 mins. 10 Cut the asparagus into sections and split in half. 11 Top the dough with the mozzarella and asparagus. Drizzle with 1tbsp olive oil and season with flaked sea salt and pepper. Bake until the dough is golden-brown, 20-25 mins. Remove from the oven and let it rest in the tin for 10 mins. 12 Heat 2tbsp olive oil in a frying pan over a medium heat. Add the sliced garlic, frying until golden at the edges, about 30-45 secs. Transfer the oil and garlic to a small bowl or ramekin. 13 When you’re ready to serve, turn out the focaccia and spoon over the garlic and oil. Cut up and enjoy. TOPSANTÉ 81

Peas contain almost every essential vitamin and mineral. They’re also a great source of dietary fibre, which may help reduce the risk of developing gastrointestinal diseases. Plus, with fresh veg being less available right now, frozen veg, especially peas, are a great option to keep up your fibre and vitamin C intake!

PE A S

BARLEY RISOTTO WITH PEAS, FETA AND LEMONS Pearl barley has a mild flavour and a satisfying chewiness that makes it perfect in this take on a traditional risotto. Try to source fresh peas for maximum nutritional value. Serves 4 Preparation and cooking time: 1 hour 15 mins Per serving: 316kcal, 8.6g fat – 3.1g saturates – 49.2g carbs, 3.7g sugars, 12.7g protein, 10.4g fibre, 0.8g salt ■ Reduced-salt vegetable stock 1l, plus extra as needed ■ Pearl barley 200g ■ Olive oil 1tbsp ■ Spring onions 3, sliced ■ Garlic clove 1, minced ■ Lemon ½, juice and finely grated zest ■ Fresh or frozen peas 225g, thawed 82 TOPSANTÉ

if frozen ■ Pea shoots 25g, washed and roughly torn ■ Reduced-fat feta 80g, crumbled ■ Salt to taste ■ Freshly ground black pepper to taste 1 Bring the stock to a simmer in a saucepan set over a moderate heat. Reduce the heat to low and keep warm without simmering. 2 Place the barley in a large saucepan and cook over a medium heat, stirring frequently, until toasted and nutty in aroma, about 3-5 mins. Transfer to a bowl and set aside. 3 Add the olive oil to the large saucepan and then stir in the spring onion and a pinch of salt, sweating until softened, about 3 mins. 4 Stir in the garlic and cook for 1 min.

Return the barley to the saucepan along with 150 ml water. 5 Cook and stir until all the water has been absorbed, about 2-3 mins. Add the hot stock to the barley in small additions, about 120ml at a time, stirring constantly and allowing the liquid to absorb between additions. 6 When ready, the barley will be tender to the bite without being mushy, about 35-45 mins; use a little more stock if the barley needs it towards the end of cooking. 7 Remove from the heat and stir in the lemon juice and zest, and some salt and pepper to taste. Scatter the peas on top and cover the saucepan with a lid, letting the residual heat warm the peas through for 3-4 mins. 8 Divide the risotto between bowls or plates and top with the feta and pea shoots before serving. Facebook.com/TopSanteMagazine

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FOOD & DRINK | SEASONAL VEG

S P R I N G ON IO N S

FRITTATA WITH FRESH SARDINE FILLETS AND SPRING ONIONS Frittatas are an ideal way to sneak more vegetables into your diet. Make sure to trim the ends of the spring onions before cutting into sections and julienning into thin strips. Serves 4 Preparation and cooking time: 35 mins Per serving: 389kcal, 27.6g fat – 9.1g saturates – 4.0g carbs, 2.3g sugars, 29.5g protein, 0.2g fibre, 0.9g salt ■ Olive oil 2tbsp, for greasing ■ Eggs 12 large ■ Semi-skimmed milk 120ml ■ Parmesan 60g, grated ■ Salt ½tsp ■ Freshly ground black pepper ½tsp ■ Spring onions 3, julienned ■ Fresh sardines 4, gutted, cleaned, and divided into fillets ■ Flaked sea salt, to taste, optional 1 Preheat the oven to 180C/gas 4. Grease four individual cast-iron pans or baking dishes with the olive oil, arranging them on a large baking tray. 2 In a large mixing bowl, thoroughly beat the eggs with the milk, Parmesan, salt, and pepper. Divide the spring onions between the dishes and then ladle the egg mixture on top. 3 Pin-bone the sardine fillets with a pair of tweezers before arranging in the egg mixture. 4 Bake until the frittatas are set, golden, and puffed, about 15-20 mins. Remove from the oven and let stand briefly before serving with a pinch of flaked sea salt, if desired.

Spring onions are nutritional treasures! They contain flavonoids, and a diet rich in these compounds may help reduce the risk of type-2 diabetes, according to a 2018 meta-analysis published in the journal Medicine (Baltimore). Sign up to our newsletter at topsante.co.uk

TOPSANTÉ 83

WAT E RC R E SS

WATERCRESS AND BEEF SALAD Watercress has a pronounced peppery flavour that packs a real punch. This salad pairs the sweetness of pumpkin and a bright dressing to complement its distinct flavour.

Just a handful of watercress contains all the vitamin K you require for a day, and more. This nutrient supports bone health, with one study in the American Journal of Clinical Nutrition highlighting that people with the highest intake were 35 per cent less likely to experience hip fracture than those with the lowest intake.

Serves 4 Preparation and cooking time: 35 mins Per serving: 258kcal, 15.6g fat – 2.4g saturates – 10.3g carbs, 5.9g sugars, 13.1g protein, 1.6g fibre, 0.8g salt ■ Olive oil 4tbsp, divided ■ Sugar or cinderella pumpkin 450g, peeled and cubed ■ Watercress 100g, washed ■ Frisée lettuce or rocket 50g, washed ■ Pumpkin seeds 2tbsp, toasted ■ Air-dried beef such as Bresaola, Bündnerfleisch or Cecina 150g, thinly sliced ■ Sour cream 1tbsp ■ White balsamic vinegar 3tbsp ■ Flaked sea salt, such as Maldon to taste ■ Freshly ground black pepper to taste 1 Heat 2 tbsp oil in a large frying pan set over a medium heat. Add the pumpkin and brown on all sides, turning occasionally. 2 Pour in 120ml water, cover, and simmer the pumpkin until tender to the tip of a knife, about 7-10 mins. When ready, drain if needed. 3 Arrange the watercress and lettuce on plates along with the cooked pumpkin, pumpkin seeds, and the beef slices. 4 In a small mixing bowl, whisk together the remaining oil with the sour cream, balsamic vinegar, 2tbsp warm water, and some salt and pepper to taste. 5 Spoon the dressing over the salad and season with a little salt and pepper, serving straight away. 84 TOPSANTÉ

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FOOD & DRINK | SEASONAL VEG

S A M PH I R E

GNOCCHI WITH SEAWEED AND SAMPHIRE Homemade gnocchi is often dismissed as being too complicated and time-consuming to make. This recipe, however, marries a simple approach with the unique flavour and nutritional profile of samphire. Serves 4 Preparation and cooking time: 1 hour 20 mins Per serving: 603kcal, 13.9g fat – 4.6g saturates – 94.8g carbs, 4.0g sugars, 19.8g protein, 15.5g fibre, 0.8g salt For the gnocchi dough: ■ Floury potatoes 1kg ■ Salt ½tsp ■ Unbleached plain flour 200g, plus extra for dusting ■ Spelt flour 60g ■ Large egg 1, lightly beaten ■ Fresh dulse seaweed 4tbsp, chopped For the sauce: ■ Tinned cannellini beans 400g, drained ■ Young samphire fronds 50g, washed and chopped Sign up to our newsletter at topsante.co.uk

■ Extra-virgin olive oil 2tbsp ■ Lemon ½, juiced and zested ■ Reduced-fat crème fraîche 120g 1 For the gnocchi dough: Leaving the potatoes whole and unpeeled, cook in a large saucepan of boiling, salted water until tender, about 25-30 mins. 2 Drain and leave to cool. Once cool enough to handle, peel and mash in the saucepan or a mixing bowl. 3 Place the potato on a work surface and sprinkle over the salt and both flours. Create a pocket in the centre and add the egg, working the flour and egg into the potato with your hands to make a smooth dough. Sprinkle over half the seaweed and gently knead it into the dough. 4 Working on a lightly floured surface, take about one-third of the mixture and roll into a sausage shape roughly as thick as your finger. 5 Cut 2.5cm pieces from it and press a pattern into each one using the tines of a fork. 6 Divide the remaining dough in half and repeat the process for cutting and

shaping the gnocchi with each piece. Cover loosely and leave to rest on the surface until ready to cook. 7 For the sauce: Cook the beans in a saucepan of boiling water for 5 mins. Drain well, reserving a cup of the cooking water, and transfer to a food processor, adding the samphire, olive oil, lemon juice and zest. 8 Purée until smooth, drizzling in enough of the reserved cooking water to thin out the sauce to a pouring consistency. 9 Pour into a sauté pan or large saucepan and stir in the crème fraîche and some salt and pepper to taste. Keep warm over a low heat; do not simmer or boil the sauce as it will split. 10 Bring a large saucepan of salted water to a steady boil. Brush off any excess flour from the gnocchi with a pastry brush. Carefully drop the gnocchi into the water, cooking until they float, about 1 min. 11 Remove to the sauce using a slotted spoon, warming through for 1-2 mins before serving in bowls with a garnish of the remaining seaweed. TS TOPSANTÉ 85

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FOOD & DRINK | COLUMNIST

THE MINDFUL EATER

STRENGTHEN YOUR BONES Our former Mindful Drinker columnist, Sam Rice, now turns her attention to foods that benefit you at 40+. Here, she talks about bone and joint health. Find Sam on Instagram @midlifekitchen and at stealthhealthblog.com.

A

S OESTROGEN PRODUCTION SLOWS IN YOUR middle years, there are certain well-documented symptoms you may experience: disrupted sleep, hot flushes and mood swings to name but three. But one of the hidden effects of those changing hormones is the depletion of bone density. Women can lose as much as 20 per cent of their bone mass during the menopause, which is a startling statistic. You can help protect against this by first looking at the food you eat and making sure it’s giving you an adequate intake of calcium and vitamin D, both of which help build strong bones. For calcium, eat plenty of green leafy vegetables, fermented soya products, nuts and oily fish. Most of these are also rich in protein, which studies have shown is critical for maintaining bone density. Vitamin D is a key nutrient that helps you absorb calcium. The body’s ability to produce vitamin D from exposure to sunlight decreases with age and it can be difficult to get enough from your diet so supplementation is a good idea. Food-based sources include oily fish, eggs and fortified products.

EASING YOUR JOINTS

And it’s not just bones that take a hit in midlife, another symptom of the menopause is joint pain, and arthritis can also be a concern. Eating more anti-inflammatory foods and good healthy fats may help – so make sure you’re eating nuts and seeds, broccoli, cauliflower, kale, ginger, turmeric, oily fish and extra virgin olive oil, which are all joint-friendly foods. There’s lots you can eat in midlife to support your bone and joint health but if you are experiencing any symptoms or have a family history of osteoporosis or arthritis, it’s worth having a chat about it with your GP.

Sam x Sign up to our newsletter at topsante.co.uk

SAM’S TOP 3 FOODS FOR BONE AND JOINT HEALTH Natural yogurt. Natural, unsweetened yogurt has plenty of calcium and if you can find one fortified with vitamin D you are getting even more bone health benefits. Stir it into porridge, soups, curries and stews. It’s also a healthier alternative to mayonnaise in dips and spreads. Tinned sardines. (in extra virgin olive oil). Oily fish are brilliant for joints and sardines are an excellent source of calcium, too. Try combining tinned sardines with red onion, chopped flat-leaf parsley, olives, lemon juice and a dash of tabasco for an excellent toast topping. Chia seeds. Rich in calcium and ALAs (a type of anti-inflammatory omega-3 fatty acid), chia seeds are a great addition to your diet. Make a simple chia pudding by combining with milk and refrigerating overnight, or chia jam by mixing with mashed fresh fruit.

TOPSANTÉ 87

We love to hear from you. If you have a question for any of our experts, please email it to [email protected].

FITNESS EXPERT

Lisa-Jane Holmes is a personal trainer and fitness blogger (wildcatfitness.co.uk).

Q 

I used to love trampolining when I was a teenager and as I’m self-isolating, I thought I’d order one so I can exercise at home. Is there a greater risk of injury though if doing it when you’re older?

A

Trampolining, or rebounding, can offer a cardio workout without the impact of running. Trampolining isn’t as high intensity as some HIIT-style workouts so can be a great way to get back into cardio training. It does require good joint stability and core control, so it may be worth getting a trampoline with a handlebar to start with, until your balance improves and you feel confident without it. It is an unstable surface and so, as with any other instability training, there is a risk of spraining or twisting an ankle. Therefore, be mindful of your technique and don’t get too carried away and land badly. It is also worth spending some money on a good quality trampoline. Before you use it, check that the material is tight and not sagging, as a loose trampoline surface could put you at risk of knee or ankle injuries. If you have a weak or damaged pelvic floor it may be worth starting slowly, as well as doing some core strengthening work alongside it to help you safely make the most of your trampolining sessions.

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Q

I would like to tone up my arms. What are the best exercises for this?

A

To build muscle in your arms, much like any area of the body, resistance training is your best bet. Resistance can be both body weight and weight bearing and a combination of both will help to sculpt your upper body. As with any type of resistance training, technique is key, so make sure you are performing the exercises not only safely, but also effectively, and actually working the muscle you want to build. For example, a badly performed bicep curl can end up straining your lower back or tightening up your neck, but the correct technique can help you build strength and indeed help to develop definition in your upper arm area. So find out how to do them correctly. A great way to gain strength and see changes is to perform multi-joint exercises which have more benefits than isolated movements alone. These are exercises such as an overhead shoulder press, bent over rows, upright rows and pull-ups (which can be performed with a resistance band) that work more muscles at once and help you see results more quickly.

PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.

ASK THE EXPERTS

ASK THE EXPERTS | YOUR QUESTIONS

Q 

I am interested in trying out stand up paddleboarding at some point. How can I build up an ability to balance on the board before I actually do it for real?

A

Stand Up Paddleboarding (SUP) is a great exercise, not only physically, but mentally as it gets you outside in nature, which can help reduce stress levels. Just standing on the board requires significant balance, which in itself will work your core. Your leg muscles will also have to work hard to hold you in position, and your shoulders and back muscles will do the same when you are paddling against the resistance of the water. To get used to the unstable surface of a paddleboard you could try training on a Bosu ball or balance cushion. Practise simply standing up, then standing on one leg and then try some simple movements such as squats, to get your joints and muscles used to being on a surface that moves. Core exercises on a stability ball such as sit ups, planks and side planks can again build core strength with instability, all of which will help when you get out onto the water.

Training on a bosu ball helps you build up a strong core and good balance, which will help when on a stand-up paddleboard.

TOPSANTÉ 89

ASK THE EXPERTS | YOUR QUESTIONS

One-and-a-half times our body weight is transmitted through our feet with each step – no wonder foot problems are so common.

Q 

At the end of a busy day, my feet can feel stiff and painful. What kind of shoes would help with this?

A

FOOT EXPERT

Stuart Metcalfe is a consultant podiatric surgeon at Spire Parkway Hospital in Solihull (footconsultant.com).

Q 

Poor footwear is one of the most common causes of foot pain. Symptoms often don’t present right away and so patients don’t always make the connection between the change of shoes and their foot pain. For casual activities that don’t involve much walking or standing, then the choice of shoes is not so important. However, for more strenuous activities, shoes that are well-fitted and supportive are the order of the day. Many patients with forefoot pain can also be helped by wearing shoes that have plenty of padding in the forefoot area to help reduce impact stresses when walking.

My big toe is painful and swollen. It has been like that for nearly two months. What could be the cause and how should I treat it?

A

The big toe joint is key to healthy well-functioning feet and bears more weight than the other toe joints. Pain around the joint might involve the joint itself or the local soft tissues. There are several possible causes. Stiffness in the joint secondary to osteoarthritis is common and often involves the joint becoming a little 90 TOPSANTÉ

thickened over the top. As the joint is enlarged it can result in more soft tissue irritation over the joint where the shoes rub. This irritation from shoes results in inflammation in the lining of the joint but may also involve the tendons to the top of the joint. In general, if the toe hurts, a short period of rest and ice over the area should help. If pain subsides this may

be the only treatment required in addition to avoiding wearing the footwear that caused the problem. If the pain persists or returns, or the joint looks hot and inflamed however, it is essential to seek advice from a specialist as there are a number of more serious conditions that might be the cause, such as an infection or fracture. Facebook.com/TopSanteMagazine

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MENTAL HEALTH EXPERT Richard Stephenson is a counsellor and group therapist at the Nightingale Hospital in London (nightingalehospital.co.uk).

Q 

With everything that’s going on in the world at the moment I’m really struggling with anxiety. What can I do to ease it?

A

Human beings like stability and when it’s threatened, we tend to go into fight (anxiety) or flight (depression) mode. It is important to find ways to stabilise our internal world – our thoughts, emotions and feelings – when our physical wellbeing and external world are changing. After all, it’s our internal world that creates the lens through which we choose to experience the world around us. Thankfully, there are a few simple but highly effective techniques that virtually anyone can follow to help to build their resilience...

NOURISH YOUR BODY

It’s simple but effective. Drink plenty of water, eat plenty of fruit and veggies. Nourishing your body also includes exercise, so keep it moving. Turn up the volume to your favourite music and dance!

SOOTHE YOUR MIND

Reduce your media consumption to 15 minutes a day, and make sure it’s from a credible and reliable source. Practise staying in the ‘here and now’, instead of projecting into the future, or living in the past. Show kindness to someone. Your mind is a muscle and it’s important to use it for thoughts that help to create a balanced mindset. Do this by breathing deeply to ground yourself. It’s a real gamechanger because it can help to reduce anxiety. When you’re stressed, your breathing becomes shallow as your lungs aren’t working to full capacity. In

doing so, there is a chance of triggering the flight or fight mode. To avoid this, try slowly inhaling and exhaling deeply for 60 seconds. You can always use daily habits, such as washing your hands, as triggers to remind you to focus on your breathing. There are also mindfulness audios and apps you can use. My favourites are buddhify.com and ninasamuelcamps.com. And don’t forget YouTube – it’s a great resource for mindfulness video content.

CARE FOR YOUR SPIRIT

Use technology to connect with your friends and family daily or write your thoughts and feelings in a diary or journal. Try to give yourself daily positive, motivational statements.

Positive messages such as ‘everything will be OK are incredibly motivating and encouraging. Listen to uplifting podcasts and music. Enhance your emotional intelligence by embracing any uncomfortable feelings you may feel at this time and expressing those emotions, as suppressing them will have an impact upon your wellbeing. TS

SEND US YOUR QUESTIONS ON: ● Beauty ● Fitness ● Nutrition ● Sleep ● Relationships ● Menopause ● Mental health Email [email protected]

TOPSANTÉ 91

IN ASSOCIATION WITH

LOVE LEGUMES!

Aim to have at least three quarters of your plate full of plant foods. Legumes are of particular interest as studies of long-lived people and populations have indicated that legume consumption is the most reliable dietary predictor for longevity. It can be easy to build some legumes into recipes. Lentils can be used in lamb mince dishes, butter beans can bulk up a chicken stew or casserole. A four-bean mix is a delicious hearty replacement for beef mince in lasagne or bolognaise-style dishes. Using traditional preparation methods, including fermentation, increases the nutritional availability and digestibility of legumes.

CHOOSE THE RIGHT SOY

Gemma Hurditch is a Naturopath and lecturer at the College of Naturopathic Medicine (naturopathy-uk.com).

Q

A family member has just been diagnosed with cancer. Is there anything I can change in my diet to help lower my risk?

A

According to a number of scientific studies, excess animal protein consumption, including from pasteurised dairy and prepared/processed meats, is a prime promoter of carcinogens (substances likely to cause cancers). Reducing animal protein and increasing plant-based offerings can help. Legumes, nuts and seeds are all great sources of plant protein. Plant foods are higher in fibre, which can help with the excretion of excess oestrogen, the regulation of blood sugar and maintaining colon health. Eat the rainbow. The different 92 TOPSANTÉ

colours that make up plants have properties that are linked to reduced incidence of disease. For example, higher intakes of lycopene (the deep red pigment in tomatoes) and beta-carotene (which gives carrots their bright orange colour), are linked to reduced occurrence of epithelial ovarian cancer. Stay as close to nature as you can by choosing minimally processed, locally grown, organic foods, if possible. Raw or only lightly steamed foods usually maintain the most nutrients and should make up the majority of your diet.

DRINK TO YOUR HEALTH

Other dietary swaps include replacing alcohol with cooled herbal teas such as rooibos, cinnamon, and lemon and ginger. Alcohol consumption is linked to greater cancer risk, so keep it just for occasional use. Processed sugars are another culprit, so ditch the prepared juices and soft drinks and opt for mineral water or an organic kombucha drink.

CNM has a superb, 22-year track record in training successful, natural health professionals. Eighty per cent of graduates are practising. For more information call 01342 410 505 or visit naturopathy-uk.com.

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SCIENTIFIC REFERENCES AVAILABLE ON REQUEST.

NATUROPATHY EXPERT

Soy protein isolate (SPI) and the products made from SPI are not recommended. Researchers studying genes, soy and breast cancer found that the compounds in minimally processed soy flour stimulate genes that actually suppress cancer, whilst highly processed soy isoflavones stimulate oncogenes – genes that promote tumour growth – so organic and traditionally prepared soy, such as tempeh or edamame, can stay on your menu. However, SPI-enriched protein shakes and ‘high protein’ bars containing SPI are best avoided.

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LETTERS | YOUR VIEWS

Loving the

HEALTHY LIFE This month we’ve got a selection of your ideas on how to keep your spirits up during the coronavirus pandemic.

WAKING UP EACH DAY WITH A PURPOSE

STAR LETTER

COMPILED BY YVONNE MARTIN.

As a sufferer of asthma, allergies and high blood pressure, I decided to leave my crowded apartment building in Zürich and return to the Swiss mountain town of Klosters to ride out the coronavirus pandemic and continue my job search. Routine can be your friend and your enemy, so variety and a sense of accomplishment are key to wellbeing in this situation. With that in mind, I have devised a strategy for keeping active at home in isolation and I thought I would share it with Top Santé readers. I have come up with some headings: mindfulness, hobbies, health and relaxation, cooking, household chores, social contact, creativity and new skills, and evening treat, and I’ve been thinking of ideas of things to do for each one. You can create a daily or weekly programme, or simply jot some ideas on a piece of paper and keep them in mind. I suggest working on three categories per day, doing one thing from each section, so that when you go to sleep at night you feel you have achieved something and when you wake up each morning you feel your day has a purpose. Joanne, via email Congratulations Joanne. We all need some inspiration to feel good at the moment. You’ve won our star letter prize this month – a fantastic skincare set worth £120 from OMNI Skincare. It contains a serum, sun block, vitamin D spray and cream. Visit efskin.com for information on the brand.

I’ve ordered some craft materials to keep me busy at home Alice

We asked what you’ve been doing to lift your spirits and keep busy. Here are some of your ideas… Sometimes it’s important to sit for a moment with the feelings about all this and accept them and acknowledge their impact… and then get busy with doing something else. Phil I have been doing the cleaning jobs that I usually put off. The feelgood factor is great! Lizzie I’m battling with anxiety over this situation. So, I’m limiting my exposure to news and trying to stay active. Steph

I’ve just looked at the garden. So many weeds! I’m going to tackle that. Claire We’re displaying a rainbow picture in our window for people to see, to represent hope and connection. Debs I’m finding that doing things that will pay off in the future feels very soothing and reassuring. I have planted loads of seeds – quick-growing stuff like early beans, radishes and chard. Alison

SEND US YOUR THOUGHTS Email your letters to [email protected].

TOPSANTÉ 95

Far infrared saunas for health Published studies in recent years have highlighted the benefits of taking regular saunas. A study from Loughborough University showed how exposing the body to heat for 60 min periods, burns calories and helps regulate blood sugar levels. Finnish studies highlighted benefits to the cardiovascular system and blood pressure. Australian studies showed benefits to the immune system and prevention of colds. Canadian research pinpointed sweating as an effective means of detoxing cells. American studies endorsed heat in pain management. The far infrared saunas are also popular with sufferers of fibromyalgia and ME, who benefit from the deep thermal energy which is similar to sunlight but without the UV rays.

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EXPERT | INTERVIEW

WORD WITH…

Dr Aria Campbell-Danesh The leading performance psychologist talks about finding balance and declares no foods should be off limits.

Each morning after doing some meditation, I have breakfast. As a Scot, this usually consists of porridge – with cinnamon, honey, blueberries and crushed hazelnuts. No foods are banned in my book! I truly believe it’s a case of balance. Whatever you choose to eat, it’s about consciously and fully enjoying every bite.

Yet, there’s a gap between what we know and what we do. In that gap are our thoughts and emotions. I developed a psychological model of the behaviour change processes involved in sustained weight loss and began to apply this with clients, with impressive results.

Every morning I read the daily entry of my book A Mindful Year and also Buddhist Daily Wisdom For Life. They remind me of what’s important: being grateful for health, family, and friendships, as well as growing emotionally and spiritually. I wish I’d known in my 20s that health isn’t all or nothing and is about the mind as well as the body. Lasting emotional and physical health is about balance. You can eat well most of the time, and still enjoy a slice of cake. If you don’t have time for a long workout, even 15 or 20 minutes makes a difference. Every little bit counts.

When you’re looking after yourself, you can be a better colleague, partner and friend.

Being physically active is like hitting the reset button psychologically and emotionally. I try to move my body every day. It makes me feel more relaxed and at peace.

A healthy mind and body are linked. To keep my mind healthy, I go back to basics: a nourishing meal, a workout, an early night and some quality time with the people I love.

● Dr Aria (dr-aria.com) is a high-performance psychologist and author of A Mindful Year (£20.60, Blackstone Publishing).

WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: SHUTTERSTOCK.

Most people know they need to eat healthily and be more active.

Self-care isn’t selfish – it’s necessary. Giving yourself permission to prioritise your emotional and physical wellbeing is one of the greatest gifts you can give yourself, and others. The irony is that when you’re looking after yourself, you have more energy, patience, creativity and compassion to be a better colleague, partner and friend.

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