Indholdsfortegnelse for August 2024 i Top Sante

Olympic season is upon us! With all eyes on Paris, we’ll be glued to our screens here at Top Santé HQ to cheer on the GB athletes. Speaking of which, Olympic gold medalist Dame Kelly Holmes is gracing our cover, and sharing candidly her experience of being unprepared for perimenopause and the physical changes it brought (page 16). Kelly is now on a mission to be her best self, both physically and mentally (note: I’m also a huge fan of Ancient + Brave, the supplement brand for which Kelly is now an ambassador – their Cacao Collagen is my go-to hot chocolate blend!). Also on the Olympics theme, I went to the opening of a new five-star hotel in Turkey where Denise Lewis, Paula Radcliffe and Rebecca Adlington, among many…

‘Hello Top Santé! I enjoyed reading the interview with Jenni Falconer, who began working as a TV presenter on shows such as GMTV and This Morning, before shifting to radio. She’s the epitome of good health and I was keen to learn from her. I have a good fitness routine but one thing I don’t do is weights. I note I am struggling to pick up my 18-month old grandson when I’m on babysitting duties. So, Jenni says to get strong you’ve got to lift the big heavy weights – they’re not just for bodybuilders. I’ve neglected strength training so I’m making changes to my fitness routine. I’d love to be able to pick up my grandson and not have an aching back the next day – thank you!’ Lucy,…

PLUSH PATTERNS Add some comfort and style to your garden parties with Furn Outdoor Rugs & Cushions (from £12, furn.com). Made from 100 per cent recyclable materials, including UV and water-resistant polyester and recycled water bottles, the sustainable and durable furnishings are available in a wide range of bright colours and designs to suit all tastes. Zen garden Adding a water feature to your garden can work wonders to promote mindfulness. Create tranquillity with the Smart Garden Genoa Cascade Water Fountain (£99.99, gatesgardencentre.co.uk). The lightweight garden feature also runs exclusively on solar power, making it ideal for any bright garden, patio, or balcony spot. Bold and beautiful Created in partnership with Manchester-based illustrator and designer, Eleanor Bowmer, Pure Table Top Electric Coast Collection (from £10, puretabletop.com) includes dinnerware, glassware, table…

‘Subscribing to Top Santé is a great way to receive regular reminders to make healthy changes. Every four weeks the magazine will be delivered directly to you, packed with health, fitness, nutrition, skincare, haircare and mental well being advice from experts, helping you stay on the path of health and longevity.’ Katy x @thehealtheditor FANTASTIC REASONS TO SUBSCRIBE: Subscribe to TopSanté and start feeling amazing from the inside out! Plus, you can enjoy the following subscriber benefits: • Pay just £28.99 for your first 6 months, saving over £21 on the full price • FREE MONUPLUS Brightening Boost Serum worth £42 • Enjoy convenient home delivery of each issue • Receive our regular newsletter providing you with ideas, advice, competitions and exclusive offers TOP HEALTH TOP BEAUTY TOP FITNESS TOP…

● STRENGTH TRAINING Include resistance exercises such as weightlifting, bodyweight exercises, or resistance band workouts at least twice a week. ● PROGRESSIVE OVERLOAD Gradually increase the weight, frequency, or intensity of your workouts to continually challenge your muscles. ● BALANCED DIET Whatever diet you choose to follow, ensure you’re consuming enough protein to support muscle repair and growth. ● REST AND RECOVERY Allow adequate time for your muscles to recover between workouts. Overtraining can lead to injury and setbacks. ● CONSISTENCY OVER PERFECTION Aim for consistency rather than perfection. Even short, regular workouts can significantly benefit your muscle mass and overall health.…

HAPPY BODY A favourite with former Olympians, size-inclusive swimwear brand Deakin & Blue is for serious swimmers. Their Sport-Luxe Summer Collection (from £110, deakinandblue.com) is designed to inspire busy women to take time out for themselves, and offers unparalleled comfort, support and versatility. You’ll find new prints, styles and shapes in sizes 8-24, AA-HH cups, all made from waste fabrics and fibres that are hyper-resistant to chlorine, salt-water, UV rays and oils. We love the Body Happy Suit (£130) with built-in bust support in a show-stopping contrasting colourway of Violet & Rose. Fit for purpose Did you know women make up 65 per cent of open water swimmers, with the average age being 47.7 years old? With that in mind, HUUB Araya Wetsuit (£299.99, huubdesign.com) is innovative swimwear, specifically for…

1 RODIAL BEE VENOM BODY SERUM (£75, RODIAL.COM). Smooth and improve dry skin for summer with a body serum, which absorbs more quickly than cream and is packed with active ingredients. This one contains melittin peptides to stimulate collagen production, as well as boosting microcirculation and elasticity for firmer-looking skin. 2 PAI BRITISH SUMMER TIME GLOW SPF 30 ILLUMINATING SUNSCREEN (£34, JOHNLEWIS.COM). Look for products with added luminosity to give your skin an instant boost. This hybrid formula combines the last step of skincare (SPF) with the first step of make-up (light coverage). It’s non-greasy with mineral filters for broad spectrum protection against UVA and UVB and will make you look subtly glowing. 3 ILAPOTHECARY HYALURONIC EYE SERUM (£42, ILAPOTHECARY.COM). Keep eyes refreshed with a lightweight serum like this one, especially if…

• The lowdown on the “hypno jab” – can hypnosis help you lose weight? • How your gut health affects your emotions and what to do • Benefits of a digital detox • Your summer skin safety update and the latest SPFs • Healthy low-carb eating advice …Plus lots more! DON’T MISS IT! The September issue – on sale Aug 2 CAN’T FIND A COPY OF TOP SANTÉ? Head over to frontline-group.co.uk/store-finder and select Top Santé Health & Beauty from the drop-down menu. Next, input your postcode to find your nearest stockist. Or, why not subscribe to make sure you never miss an issue? See page 32 for details.…

‘Thanks to all the team for your hard work’ Star letter ‘After a few years absence from reading Top Santé, I have now returned! Monthly subscription in place so I don’t miss any issues. Your magazine does not disappoint, and it continues to cover so much that is relevant for us all today. The June issue included two inspiring ladies who listened to their bodies and took control to live a better life. Something we must all do! Self-care is so important in our hectic day to day lives and there is no better person to listen to what our bodies need than ourselves. Thanks to all the team for your hard work in producing each edition. Lastly, please can you bear in mind text colours against backgrounds, as I…

LIVE HEALTHY, LIVE LONGER! A healthy lifestyle helps bypass bad genetics to add five years to your lifespan. The genetic lottery means some people are more susceptible to certain diseases and a shorter lifespan. But you can lessen the impact of genetics by improving your lifestyle choices, according to scientists from the University of Edinburgh. We know that not smoking, moderating alcohol consumption, a healthy diet, physical activity and maintaining healthy body weight all positively impact longevity. But the extent of that impact was unknown. The study says lifestyle tweaks mitigate the impact of life-shortening genes by a massive 62 per cent and can add five years to your life. Suggesting you are not defined by “bad genes” but can improve your chances of longevity to a significant extent with…

Savour your spa stay WHAT Three-Night Summer Slowdown at the Devonshire Arms Hotel and Spa WHERE Yorkshire Dales National Park, North Yorkshire WHEN Offer ends 31 August PRICE From £495 per person (double occupancy – enquire direct for single occupancy) WEBSITE devonshirehotels.co.uk Situated on the edge of the rural Yorkshire Dales National Park, this luxury spa hotel has introduced a three-day spa and relaxation break to help you slow down and make the most of summer. At the heart of the hotel is the newly renovated spa, where you can enjoy full use of the state-of-the-art facilities, including the vitality pool, sauna, steam room, rasul chamber and lounge. For an additional cost, you can also upgrade your package with a range of treatments in the Temple Spa, from full-body massages…

WE ALL KNOW exercise is crucial for good health and longevity and it’s super helpful for weight loss and blood sugar balance. Yet I struggle so much to maintain a regular exercise routine with the myriad of responsibilities that I have to juggle daily. Despite having all the kit that I could possibly need at home – treadmill, bike, rowing machine, yoga mat, TRX straps, weights – finding the time and motivation to exercise feels like a massive task. I am well aware of the importance of muscle mass and how it impacts overall health, but my lack of time and low energy levels scupper my good intentions. I am heavier than usual at the moment, which makes exercise even more of a challenge. I feel an unusual fatigue due,…

1 KNOW YOUR BODY Get to know your vulva, vagina and clitoris. Use a mirror to look at and appreciate your unique anatomy. Remember, there is no “normal” when it comes to genitalia. 2 SELF-STIMULATION Nearly all women need clitoral stimulation to reach orgasm. Understanding what arouses you and how your body responds to various methods of stimulation can greatly enhance your sexual experiences. Schedule some private time to experiment with different forms of masturbation. Use lubrication, sex toys, vibrators and dildos to find what feels best. Visual aids, fantasies, and erotic literature can also enhance your exploration. TRY IT! Smile Makers Vibes Of The Week set of seven mini vibrators (£180, smilemakerscollection.com) includes The Tennis Pro, The Tennis French Lover, The Surfer, and The Firefighter, among others, others, to…

1 Download Karen’s relaxation audio. Listen to it when taking off and landing, or for building confidence in general: theengagementring.co.uk/development-programmes. 2 Control your negative thoughts. ‘The plane is not going to crash’ is still a negative statement and will cause you to worry, as our brains don’t process little words such as "not". Your statements must be totally positive: ‘The plane can land safely’. Use reassuring statements like ‘I can fly safely’ to counter any worries. ‘I can’ is a powerful way to start a phrase as we all have the potential to overcome our fears. 3 Use breathing techniques. Box breathing and meditation techniques are great for calming yourself. Try listening to an app like Calm or Headspace. 4 Trick your mind into thinking more useful thoughts. Once you…

CELEBRATE YOUR CURLS Tame unruly curls with high quality botanical ingredients that really work. Flora & Curl (from £15, floracurl.co.uk) has four brilliant ranges to hydrate, sooth scalps, style and protect. We love the volumising Style Me Range (pictured) which includes Sweet Hibiscus Curl Defining Gel (£16) that adds body, control and shine to each hair strand with panthenol, rice protein and marshmallow root. Making the switch from plastic bottles to recyclable aluminium versions shows the brand’s commitment to sustainability, plus it’s all manufactured in the UK using green energy. For more beauty content, subscribe to our FREE weekly newsletter. Visit topsante.co.uk and click on Newsletter to sign up! READY TO GROW It’s an awful feeling when a big clump of hair falls out while you’re shampooing or combing. Now…

ORDER TODAY! JULY 2024 COVER STORY Jenni Falconer INSIDE Midlife diet tips, ways to beat burnout and the 2024 skincare awards MARCH 2024 COVER STORY Sadie Frost INSIDE Get more energy and glowing skin, plus easy strength moves to tone DECEMBER 2023 COVER STORY Melanie Brown INSIDE Packed with immunity-boosting tips to keep you well this winter JUNE 2024 COVER STORY Cat Deeley INSIDE Summer skincare, slimming tips and expert ways to beat joint pain FEBRUARY 2024 COVER STORY Caprice Bourret INSIDE Find your happy weight, boost your immunity, and support your heart NOVEMBER 2023 COVER STORY Julia Bradbury INSIDE Expert advice for navigating all that menopause throws at you MAY 2024 COVER STORY Gabby Logan INSIDE 20 pages of gut health ideas to keep you happy inside and out…

WHAT YOU EAT MATTERS! If I could talk to my 35-year-old self, my advice would be to focus on diet to support hormone health. What you eat is one of the most important ways to control inflammation and so many symptoms of peri- and menopause are due to an inflammatory state. So, the good news is, you have a great deal of control and influence over your hormonal health. FIBRE FIRST Let’s talk about fibre. It’s an anti-inflammatory food, with most fibre-rich foods also being full of vitamins and minerals. It’s essential for digestive health and a balanced, thriving gut microbiome, which begins to change at perimenopause. This can bring symptoms such as poor digestive health, bloating, weight changes, mood issues and increased inflammatory levels. Eating sufficient fibre supports the…

‘In July’s issue, the Legging it! feature was very good for helping readers target their glutes, legs and abs with a lower-body and core strength session from personal trainer, Ellie Adomaite. I know you can’t always change the shape of your glutes but you can make them firmer and stronger with the right exercises. I can see the key is working all the muscles from different angles with different exercises. I really would like to target and strengthen my glutes – so I’ve taken careful notes and the pictures were so helpful too. I’ve also taken the advice to do more hiking. My partner is off for a walking weekend and I usually decline the invitation to join him. This time I won’t.’ Hannah, by email ‘Thanks Hannah, I’m glad…

Someone recently said to me it’s a privilege to age but I disagree! While it is a privilege to get older – there are a lot of people who don’t get to enjoy that privilege – I don’t think it’s a privilege to age. I don’t need new wrinkles and I don’t want to slow down because I’m getting older! So, of course I’m going to fight the ageing process – that’s my premise for staying active! We all need to think about what we can do today to make a difference later, because we’re alive and kicking now, right? I don’t want to be bending down and groaning as I get out of my seat. And that’s why it’s so important to me that I keep on moving. I’ve…

Q I'm so tired all the time! I’m in my early 50s and I make sure to get my seven-eight hours of sleep every night but still I feel foggy in my head and tired throughout the day. What can I do? A Tiredness is multifactorial, so much so I wrote a book called The Tiredness Cure. The first thing I’d recommend is making sure there’s nothing medical that’s causing this, so you could check some blood tests like thyroid, iron, anaemia and vitamin D. Lifestyle can also cause tiredness, such as excessive alcohol and smoking. Alcohol, in particular, can affect sleep quality, so if you are drinking alcohol on a regular basis at night, it could be causing you to feel tired and not well-rested even if you are…

1 BOOSTS METABOLISM Muscle tissue burns more calories at rest compared to fat tissue. This means that by increasing your muscle mass, you can boost your metabolism and aid in weight management. 2 SUPPORTS BONE HEALTH Resistance training, which helps build muscle, also strengthens bones. This is especially important for women, who are at a higher risk of osteoporosis as they age. 3 IMPROVES FUNCTIONAL STRENGTH Strong muscles improve your ability to perform everyday activities with ease, reducing the risk of injury and enhancing overall quality of life. 4 ENHANCES MOOD AND ENERGY LEVELS Regular exercise, particularly strength training, has been shown to reduce symptoms of anxiety and depression. It can also increase energy levels by improving cardiovascular health and efficiency. 5 AIDS IN LONGEVITY Studies have linked higher muscle…

1 ALCOHOL This interferes with your neurotransmitter function and negatively affects mood and gut health. Although best to avoid, if you do indulge, have it with food and in moderate quantities. 2 SUGAR Too much sugar affects your blood sugar levels, and these fluctuations exacerbate mental health problems by creating anxiety and disturbing sleep patterns. Choose your sugar sources carefully. Best sources are fruit which gives you micronutrients and fibre, and dark chocolate, rich in antioxidants. To sweeten drinks or baking use erythritol, xylitol or stevia as alternatives because they have minimal impact on blood sugar levels. 3 STIMULANTS Sugar, caffeine, tea, chocolate and soft drinks all affect blood sugar levels, again leading to anxiety and exacerbating any mental health problems. Alternatives include herbal and fruit teas, still or sparkling…

WAKE ME UP! For coffee without the crash, try this adaptogenic mushroom-infused brew. Innermost The Wellness Blend Mushroom Coffee (£34.95. liveinnermost.com) contains six medicinal mushrooms, including cordyceps, chaga and reishi, to balance cortisol levels and decrease stress, while “beauty mushroom” tremella contains polysaccharides to hydrate skin from within. The totally delicious Arabica coffee gives you a moderate caffeine hit without the afternoon slump. Plus, there’s a generous 50 servings in each pouch, so it lasts a decent time. Sign up to the Top Santé newsletter at topsante.co.uk/newsletter for weekly health and food inspiration! Dr feelgood If you’re trying to cut down on alcohol this summer season, here’s a grown-up soft drink that tastes great – and is actually good for you. Dr Funk Sparkling Drinks (£5.99 for four, drfunk.co.uk) has…

LET’S TALKABOUT brain health. We cover the topic in this issue, as we have many times before, and will continue to, as it’s such an important part of ageing well. Dementia is rife: is just under a million people in the UK live with the condition. My grandparents have all lived long lives (Gran is still going at 97), however, two of them got of them dementia about five years before they died. It was sad to see them unable to participate in conversations, and slowly decline. decline. There can be myriad causes of dementia, many of which are environmental, not genetic. As a wise lady once said “Genetics may load the gun, but it’s lifestyle that pulls the trigger” (Barbara O’Neill). That’s why our surroundings – what we eat…