Indholdsfortegnelse for January 2024 i Top Sante

This being the January issue, we’ve got a new year kind of vibe going on, naturally, although I’m well aware it hits the shops on December 22, meaning many of you, including subscribers, will be reading this before January 1! However, my hope is that it gives you some healthy living/eating encouragement not only for January but for all of 2024. I’ve long given up trying to set resolutions; doing so just sets you (me!) up for failure, in my opinion. In that same vein, our piece by Jenny McDonald, who goes by the delightful name of The Food Freedom Fairy (page 52), shares reasons why not to start a diet come January 1, and why it’s counterproductive to starve yourself and expect to never again eat a chocolate (I…

SUBSCRIBE FROM £19.97 TODAY Psychologies Psychologies is the biggest mental and emotional wellbeing magazine in the UK. Our aim is to make each day better by providing you with inspiration and advice from experts in the field, to lower stress and anxiety, and boost happiness. Coast Explore our wonderful shoreline with Coast - the only magazine that exclusively covers the coastline of the British Isles. Discover secret beaches and hidden coves, the best sea view restaurants and find some staycation inspiration! Top Santé Top Santé is the leading health magazine for women over 40; packed with realistic, life-enhancing tips on everything from health and fitness to food and beauty. Read up on expert advice and support every month! Women’s Fitness Women’s Fitness is dedicated to helping you become a fitter,…

If you’re seeking out alcohol, sugar, gambling, or anything that increases your dopamine, it’s your brain seeking stimuli. And it’s the seeking of it that gives you the dopamine and that gives you a mood boost. Dopamine is such a double-edged sword; the more you have, the lower the returns over time so the more you want. 1 SWAP SUGAR FOR COLD SHOWERS But not every day. Flip a coin to see whether you’ll have one: heads you will, tails you won’t. This makes it less repetitive and monotonous, as if you become used to something, you’ll just seek more dopamine hits. 2 TRY L-GLUTAMINE Your body is also after glutamine (an amino acid used in the biosynthesis of proteins) as well as dopamine. Take half a teaspoon of L-glutamine…

In the realm of weight loss and blood sugar balance, the name Dr Michael Mosley stands out. Over the past 10 years, he has pioneered intermittent fasting, introduced us to the 5:2 diet, challenged the way we look at weight loss and helped millions of people battle the bulge. I love watching his TV programmes and reading his articles on intermittent fasting and keto diets. His advice is always backed up by robust scientific evidence and I feel a sense of kinship with him as he has type 2 diabetes, which he keeps in remission by following his diet. Type 2 diabetes isis very different to my type 1to type diabetes, but he understands on a personal level the challenges that come with trying to balance blood sugar, lose weight,…

WALKIES TIME! Dog owners will understand the pressure of getting your four-legged friend outside for daily walks when it’s cold, dark and wet. Thankfully, you and your furry pal are covered with the new reliable waterproof Tails.com x Gill Dog Coat (£35, gb.gillmarine.com). It’s constructed using Gill’s lightweight, waterproof and breathable two-layer XPLORE fabric and features a detachable insulated lining, reflective panels, adjustable quick-release buckles and a harness attachment point through both layers. Available in three colours. GET STACKED! If you’re looking to boost your immunity and hit some health goals this year, it’s time to stock up on Nourished Life Stacks (from £28 monthly subscription, get-nourished.com). The world’s first completely vegan and 3D-printed gummy vitamin stacks are packed with preformulated vitamins, specifically tailored to target your health and wellness…

A DECADE AGO, I married my soulmate and had my dream job as a hedge fund HR manager in New York. To crown it all, we were overjoyed to discover I was pregnant. I was living the life I’d always wanted. Never could I have imagined the trauma that was to unfold. My pregnancy was not plain sailing. I was very unwell throughout the whole nine months but, thankfully, I had a beautiful healthy boy. It was at a postnatal check-up that alarm bells were raised. There was something seriously wrong with my cervix. Days later, biopsies and scans confirmed I had advanced cervical cancer. It was a massive shock that seemed to come out of nowhere. Treatment started immediately. There was no time to plan or to think about…

WHILE THERE are numerous “tweakments” available these days, from at-home devices using LED light, electrical muscle stimulation or micro-needling, to the more intense in-salon treatments that penetrate the skin more deeply – and sometimes cut it – there is a non-invasive and gentle way you can improve your complexion at home and that’s with facial massage, or face yoga as some now call it. ‘Face yoga is a natural, non-invasive practice that involves a series of facial exercises and stretches aimed at toning, relaxing, and rejuvenating your facial muscles. It focuses on improving the appearance and health of your face through mindful movements and poses,’ says Daiva Kamysova, facialist and founder of beauty salon Skin Loft (skinloft.co.uk). Having stiff, tense muscles in your face can cause lack of circulation and…

• Your A-Z of winter immunity • Latest research on heart health • 5 ways to lose weight naturally • Bathe your way to relaxation • Delicious healthy recipes …Pluslotsmore! NEXT ISSUE The February issue will be on sale January 19 CAN’T FIND ACOPY? Head to seymour.co.uk/storefinder and select Top Santé Health & Beauty from the drop-down menu, then input your postcode to find your nearest stockist! Or why not subscribe to make sure you never miss an issue? See page 40 for details.…

TEA TIPPLE Just because you’ve gone teetotal for Dry January doesn’t mean your drinks have to be boring. Sip on Saicho Darjeeling (£17.99, saichodrinks.com), a luxe, non-alcoholic sparkling cold brew tea. Made from black tea leaves grown in the foothills of the Himalayas, it has a unique Darjeeling muscatel flavour, with notes of mandarin, ginger and wood spice, and gentle, dry tannins. Plus, it’s only 17 calories per 100ml. It pairs well with grilled meats or a rich pasta dish. Eat your greens It’s a tough task to pack all the health-giving greens you need into your daily diet. So Aduna Super Greens Advanced Superfood Blend (£21.99, aduna.com) does the hard work for you. The powder contains baobab, camu camu, lion’s mane, flaxseeds, moringa, agave inulin and wheatgrass to support…

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.…

MENOPAUSE MATTERS Growing awareness of both menopause symptoms and the treatments available has seen hormone replacement therapy (HRT) prescriptions soar. According to latest figures from the NHS, 11 million items were prescribed for HRT in 2022/2023, which is a 47 per cent increase from 2021/22. So, more women are accessing this treatment to reduce menopause symptoms of fatigue, low mood, sweats and poor sleep. Openness and education about menopause is championed by celebrities such as Davina McCall and Lorraine Kelly, as well as by Top Santé. However, there’s still a long way to go as more than twice as many patients were prescribed HRT drugs in affluent areas compared to the most deprived. A HRT prescription prepayment certificate to reduce the cost is available at £19.30 per year from nhsbsa.nhs.uk.…

Seed oils are basically detergent, so I avoid them at all costs! If you look back to just before they were introduced into the food chain, the USA had gone through the Great Depression and the agricultural industry needed another income stream. Some bright spark decided that if they highly processed seed oils, bleached them and shoved in an extra hydrogen molecule at high speed, they’d make a great emulsifier. Seed oils keep your salad dressing together and make things blend. But before we started using them in food, seed oils were used to clean farmyard machinery! Have a look at The Pink Stuff, developed in the 1930s, which is great for getting stains out of white clothes – it’s basically just veg oil! Look at any sort of detergent…

● The Very Fast 800 is a rapid weight-loss approach and involves eating 800 calories a day for up to 12 weeks. The key to feeling satiated while restricting calories is to consume a moderately low-carb Mediterranean-style diet, rich in protein, fibre and healthy fats. If this approach is right for you, it’s recommended you remain on this stage for a minimum of two weeks, though you can follow the plan until you reach your goal weight (a healthy BMI) or for up to 12 weeks, whichever comes first. ● The 5:2 diet is a highly effective approach to intermittent fasting, enabling gradual weight loss and building a healthier brain and body, improving overall health. When following it, you have two days a week as 800-calorie fasting days and follow…

‘Following a knee replacement in 2019, I often experienced pain in my left leg, which was particularly noticeable at night. In turn, my overall posture and flexibility were also affected. I was keen to get back to my pre-surgery self by implementing positive lifestyle changes, so I tailored my fitness routine to support the rehabilitation of my knee by attending regular strength training and Pilates classes, together with eating a balanced diet. ‘To support this, I was keen to take a supplement that would help maintain my joint health from the inside out, so decided to try natural rose-hip supplement, GOPO Joint Health, alongside taking part in their 12-Week Flex and Mobility Plan, which involved regular stretching [see page 64]. ‘I was really pleased with how quickly I noticed a…

I LOVE A QUICK AND complete workout that you can do anywhere. All you need is a towel and a little elevation, such as a ledge, step, sofa or bed. This is a great combination of exercises that will work all muscles in no time. Each of these moves works a few groups at once, and the more muscles recruited in a move, the more it raises the heart rate so there’s a double bonus in getting more into your short workout time slot! WARM UP Start with a mini warm up of anything that raises your heart rate a little: jog on the spot, perform step ups, do some skipping, or bend and touch toes and reach up, for a minute or so. 1 WIDE Z SQUATS ● Stand…

● Facial muscle toning: Just as you work out your body, face yoga exercises help strengthen and tone the facial muscles. This can lead to a more sculpted and lifted look and reduce the appearance of sagging or drooping. ● Improved circulation: The exercises encourage better blood circulation, which brings more blood and therefore oxygen to the skin, resulting in a healthy, radiant complexion. ● Reduction in wrinkles: Face yoga can reduce the appearance of fine lines and wrinkles by increasing collagen and elastin production, and improving skin elasticity and circulation to the skin. It also helps relaxation of the muscles, which can alleviate facial tension and stress to help reduce any tension-related wrinkles.…

1 ATEH JEWEL BEAUTY BLUSH OF DREAMS CREAM BLUSH  (£25, harrods.com) A floral pop of blush will revive even the most tired of complexions. This hybrid blush is extra creamy with nourishing ingredients, allowing the smoothest application possible. Dab a small amount onto the apples of your cheeks and blend upwards towards your cheekbones. 2 LUMENE INVISIBLE ILLUMINATION INSTANT GLOW FRESH SKIN TINT (£36, lookfantastic.com) This is an illuminating tinted moisturiser that combines hydration, light-reflecting technology and a subtle hint of colour. It’s the fastest way to a lit-from-within glow. 3 ZOEVA OOH LA LASH LENGTH & LIFT TUBING MASCARA (£21, zoevacosmetics.co.uk) Inky black lashes beautifully define your eyes. To prevent brittle or dry lashes, look for added ingredients such as biotin and castor oil to strengthen lashes and prevent breakage. Tubing…

DO YOU TELL YOURSELF EACH year you’re quitting sugar for good, but then end up chomping on chocolate two days later? Or try only to have one biscuit, which turns into a whole pack? It’s easily done, in part because your brain is wired to seek pleasure via a hit of the hormone dopamine – a feel-good neurotransmitter that’s released when you do, or eat, pleasurable things. Dopamine helps shape your behaviour; your brain releases dopamine to motivate you to keep doing pleasurable things, which could mean eating more carbs. Having low levels of oestrogen, vitamin D, B6 and/or folate, as well as being highly stressed or inflamed, can lead to low levels of dopamine, causing you to want to gorge on sugar and carbs to feel better. But although…

I ’VE STOPPED MAKING NEW Year’s resolutions. There’s no real reason why Jan 1 should be the starting point for what we hope will be a huge transformation in our health, wellbeing, or whatever other whatever other area of life we want to change. want to I don’t mean it’s not worthwhile setting goals, but putting all the pressure on the start of the year – when many will have been drinking the night before, so feeling worse for wear – feels somewhat futile. It’s a cold, dark time when we need to be nourishing and resting our bodies, not punishing them with restrictive eating regimes eating regimes or throwing ourselves full pelt into crazy, new workout regimens that aren’t realistic. Statistics show that within 2-3 weeks most people have…

Before I changed my diet and began my biohacking journey I was in a very flat state, physically and mentally. Everything was an effort. I was huffing and puffing doing the most basic things; walking downstairs to unload the dishwasher felt like walking 1,000 miles. There was no mental stimulation; no excitement; no get-up-and-go. I was overweight but didn’t notice because it crept up. I had swollen knees, feet and fingers, and my neck was very puffy. I was a walking, talking bruise! That’s the best analogy I can give. I didn’t realise how sick and tired I was until I started getting better. I’d been to the doctors saying I felt terrible, but I couldn’t articulate what was going on. When you don’t have the vocabulary for it, you get…

BE A GREENER CLEANER Sharpen your eco-credentials with Soap & Soul by Lisa Bronner (£19.95, Countryman Press Inc.), who is a green cleaning influencer and granddaughter to the founder of soap brand, Dr Bronner’s. The book is filled with eco-friendly and affordable cleaning tips, from information on interpreting product ingredients to why caring for your physical space benefits mental and emotional wellbeing. CANDLE CORNER Made in small batches using plant-based wax, pure essential oils and unbleached cotton wicks, each refillable Sho-moon Meditation Candle (£39, sho-moon.com) is aligned with an intention and comes with a 20-minute guided meditation, available via the QR code under the candle’s lid. Choose from Flow with spearmint and vetiver; Energise with lemongrass and geranium; or Calm with mandarin and chamomile. Minimise mould Drying clothes inside over…

SUBSCRIBE TODAY ‘What’s one resolution that’s worth keeping for 2024? The gift of good health – so why not treat yourself or a loved one to a Top Santé subscription and start the year off right. Packed with features on health, beauty and fitness, plus real-life stories and wellbeing advice, it’s amustread to help inspire your healthiest year yet. ‘From motivational reads on overcoming health issues, to expert advice on how to live better, you’ll find lots to support you on your health journey, not just for this year, but beyond. So join us and reap the wellness benefits!’ REASONS TO SUBSCRIBE • Save £26.47 on your first 6 issues • Get each issue delivered directly to your door • Never miss an issue of your must-have magazine • Receive…

SUBSCRIBE TODAY Discover secret beaches and hidden coves, the best restaurants with a sea view, fresh ideas for fantastic staycations and learn more about the fascinating culture and history that surrounds us. From stunning seascapes to foodie trails and wildlife encounters – Coast provides an immersive travel experience. GREAT REASONS TO SUBSCRIBE + Save up to £46* + Delivery directly to your door in 100% plastic-free packaging + Never miss an issue + Complete control – manage your account online + Free weekly e-newsletters + Receive the Coast calendar for FREE every year** VISIT SHOP.KELSEY.CO.UK/COAHA OR CALL 01959 543747 and quote code COAHA Scan our QR code – the easiest & quickest way! HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE SCAN HERE Terms & Conditions:…

HEAD-TURNING HAIRCARE RANGE Bestselling Austrlian scalp-care brand STRAAND launched into the UK in November and is transforming the health of our scalps. The range includes The Crown Cleanse Concentrated Anti-Dandruff Prebiotic Shampoo (£20), The Crown Boost Anti-Dandruff Prebiotic Conditioning Treatment (£18), and The Miracle Worker Scalp Scrub (£20), which is a concentrated formula to revitalise roots, exfoliate dead skin cells and remove product build-up to leave your scalp feeling refreshed. Use it with the Exfoliating Scalp Brush (£14, all sephora.co.uk) for best results. DEEPLY HYDRATING SKINCARE For science-backed skincare that really works, try Visible Youth Hyoglass Multi-Peptide Super Serum (£85, visibleyouth.com). It matches medical-grade hyaluronic acid with an antioxidant, bioactive powder to deliver powerful substances more deeply into your skin. Star ingredients include Nutripeptides to boost elasticity and collagen, plus…

● START OUT Wash your hands and ensure your face is clean. You can apply a gentle, hydrating facial oil or cream to provide a smooth surface for massage. Sit or stand in front of a mirror in a well-lit room and get comfortable, with good posture, as this will help you access the jawline and neck area more effectively. ● RELAX Close your eyes and take a few deep breaths to relax. You can also gently roll your shoulders and neck to release any initial tension. ● RELEASE NECK TENSION Begin by gently tilting your head forward, bringing your chin towards your chest. Hold this position for a few seconds, feeling the stretch in the back of your neck. Next, tilt your head backward, looking up towards the ceiling. Hold for…

ORDER TODAY! CHRISTMAS 2023 COVER STORY Melinda Messenger INSIDE Nutrition tips and wellbeing advice for a calm, restful Christmas DECEMBER 2023 COVER STORY Melanie Brown INSIDE Packed with immunity-boosting tips to keep you well this winter NOVEMBER 2023 COVER STORY Julia Bradbury INSIDE Expert advice for navigating all that menopause throws at you OCTOBER 2023 COVER STORY Jess Ennis-Hill INSIDE Health and exercise tips to boost your brain health SEPTEMBER 2023 COVER STORY Myleene Klass INSIDE Improve your gut with our special section, plus sleep better now AUGUST 2023 COVER STORY Tess Daly INSIDE Why keto eating helps you lose weight, plus haircare award winners! JULY 2023 COVER STORY Davina McCall INSIDE Feel forever young with our bumper special anti-ageing section JUNE 2023 COVER STORY Denise Van Outen INSIDE Recipes,…

1 AVOID OBVIOUS SUGAR SOURCES Foods that cause a sharp rise in blood sugars, and therefore dopamine, such as biscuits and sweets, are far more addictive than real foods, i.e. an apple pie will send your blood sugar sky high whereas an apple won’t so much. Managing blood sugar spikes can help reduce the impact glucose has on your body, which is the key for better brain function and appetite regulation. 2 CONSUME FIBRE AT EACH MEAL Eating fibre alongside foods with a higher glycaemic index (sugar load) will lower the impact the sugar has on your blood sugar level. So try not to have sugary things on their own if you are going to have them. Eating a dessert immediately after a fibre-packed meal will lower the blood sugar…