Indholdsfortegnelse for December 2019 i Top Sante

December. It’s not really a month people associate with health and fitness, but rather excess and indulgence. Yet it needn’t be so. This issue is packed with advice on making the most of the month and avoiding throwing away all good intentions! Discover how to stay healthy with walking (p70), as well as some simple workouts that fit into your day (p66). December is also a time for ‘Mellandagarna’ (p42) – another Scandi buzzword! – which describes that week between Christmas and January 1 that can often end up being a bit of a wasted period spent slumped in front of the TV. In Sweden they embrace this week to rest, reset and refocus on what’s important in life, including spending time with loved ones. If you have this time…

1 FEEL AT EASE WITH PEPPERMINT A real health hero, peppermint is your go-to remedy if Christmas excess threatens to derail you. Peppermint oil helps to relieve nausea, aid digestion and even soothe IBS-related pain. It can see off headaches too – one study found the oil to be as effective as paracetamol for pain relief. We love the hit of whole leaf peppermint in Teapigs’ peppermint tea (£3.99, teapigs.co.uk). 2 BURN SOME FRANKINCENSE TO FEEL RELAXED Used in traditional medicine for centuries, frankincense can soothe stress, calm anxiety and clear the mind. Inhaling its woody, lemony scent has been found to activate ion channels in the brain, alleviating symptoms of depression (in animal studies). Frankincense essential oil, which comes from the sap of the Boswellia Sacra tree, is also…

The Long Beach Mauritius resort, on the beautiful East coast of the island, is spacious, yet friendly and cosy. The central areas are designed to give the feel of a pleasant town square, with a range of high-quality restaurants offering everything from Japanese to Italian cuisine. There is also a more casual dining area on the beach where you can enjoy fresh fish and seafood. Yvonne was the guest of Long Beach Mauritius, where prices start from £224 per room per night, based on two sharing on a half-board basis. To book, visit longbeach mauritius.com/en . Yvonne flew with Air Mauritius. For up-to-date flight prices and bookings, visit airmauritius.com.…

In her new book, Calm Christmas (£12.99, Piatkus) author Beth Kempton (Instagram: @BethKempton) also espouses the benefits of savouring what she calls ‘The Hush’ or ‘Twixtmas’ as it’s also known. ‘The Hush, Twixtmas or Mellandagarna – whatever you call it – is that wonderful fleeting pause when time bends and magic hovers between the main celebrations of the season,’ explains Beth ‘A welcome break from the headlines, deadlines and to-do lists, this is the ideal time to give ourselves space to relax.’ Follow Beth’s six-day plan to feel truly rejuvenated and get yourself off to the best start possible in 2020...…

STOCKING FILLERS RELAX YOUR MIND Get festive with natural NEOM Home Mists (£15 each, neomorganics.com), including ‘Christmas Wish’, ‘Perfect Peace’ and ‘Precious Moment’. SWEET DREAMS This Works Dream Team Gift Set (£10, thisworks.com) promises a great night’s kip thanks to the mini pillow spray and aromatherapy roll-on PERFECT YOUR POUT This cute Christmas tree contains balmkind’s Alpine Rose & Lysine Lip Balm (£13, balmkind.co.uk) to make your lips soft. Our editor loves it! HAVE HAPPY FEET This set of four super-soft Christmas Bamboo Socks from BAM (£23.50, bambooclothing.co.uk) will keep your tootsies cosy this Christmas. PUCKER UP! Inspired by timeless shades, Mavala’s Classy Lip Collection Lipsticks (£13 each, lookfantastic. com) nourish with shea butter. GO NATURAL This Super Naturals Revive and Refresh Hair and Body Collection from Green People (£10,…

CARDIO Try Nicole Wright’s tips for getting more from your daily walk... • Aim to get 20 minutes of cardio in at least three times a week over the Christmas period. Do this by heading out for a brisk walk where you aim to feel a bit out of breath but can still talk. • To give it an extra boost, add some walking lunges. This is where you step forward into a lunge, rise up and swing the back leg through for the next lunge so you travel forwards. • Next, pick a point about 30 metres in front of you, lunge to that point and then do 20 star jumps. Repeat this at least every five minutes during your walk and you’ll get your heart rate up! STRENGTH…

The Panasonic Nanoe + Double Mineral Advanced Hairdryer (£179.99, boots.com) doesn’t just give a salon finish but thanks to nano-sized mineral ions, it also protects your scalp, helps to retain moisture and reduces damage. The handle also folds down, so it fits in an overnight bag. The Toni&Guy Brush & Shine 2in1 Dryer Volumiser (£99.99, boots.com) dries and styles your hair at the same time with three heat and two speed settings. The ceramic titanium coating distributes air evenly, ionic technology smoothes and reduces frizz, while the bristles feature activated charcoal to neutralise odours. If winter’s made your hair frizzy and dry, Untamed’s Defrizz Hair Dryer (£69.99, untameduk.com) is the one to turn to. Yes, it has ionic technology to tackle static and a ceramic grill to ensure even distribution…

CAN YOU BELIEVE Christmas is upon us? It doesn’t seem five minutes ago I was last loading up the trolley with festive wines and spirits but this year something has changed. After attempting Dry January at the start of 2019, and failing dismally, I decided abstinence wasn’t for me – it’s too restrictive and I genuinely enjoy a drink – but I knew I needed to get a handle on it, which is the theme of this month’s column. By drinking more mindfully, I have managed to significantly reduce my alcohol intake and, most of the time, I am staying within the healthy drinking guidelines of 14 units a week. But December can be harder to stick to limits: all those work dos, drinks parties and festive gatherings and that’s…

NUTRITION EXPERT Sarah Flower is a nutritionist who campaigns for a lower-carb, sugar-free way of eating (sarahflower.co.uk). Q Life is so busy at the moment. What food should I focus on to give me energy and stamina so I can enjoy the festive period and not merely struggle through? A We all crave the idyllic Christmas but it can all get a bit overwhelming as it’s often one of the busiest times of the year. To counteract the feeling of low energy, lack of concentration and foggy head, we may reach for caffeine and sugary foods. Cortisol, which is produced by your adrenal glands, is often raised when we are stressed and anxious and this increases when we consume this sort of thing. So opt for foods that nourish the…

My typical day begins with a routine I’ve had for many years. I give gratitude to God that I’m alive and then meditate for five minutes. Meditation is so important; it’s five minutes of quiet before letting the world in. You need this quiet time when you’re so busy. As part of my meditation, I do breathing exercises, which get the oxygen pumping around my body. I liken myself to the penguin in the movie, ‘Happy Feet’ in that I love to dance, dance and dance some more! I also enjoy yoga and long walks. I don’t own a car and that’s a conscious decision; it means I always have to walk everywhere, which is great for my health. I began my career in the music industry, working for the…

“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.”…

As a teenager I was plagued with anxiety as I had almost no control over my bowels. I always had to sit close to the door in class so I could dash to the loo if I needed to. Lunchtimes were a nightmare; I couldn’t eat sugar, wheat or dairy because my system couldn’t handle them. Mentally it was really tough – I used to feel quite alone and isolated. Childhood is supposed to be a time to be carefree and have fun, but I feared being ill and in pain. At the age of 14 I almost died due to my ulcerative colitis. My bowel was so badly damaged that it burst. I had to wear a stoma bag for two years. That’s tough at any time of life,…

HIGHER AND HIGHER... Set up: Stand with one hand on a barre (or sturdy chair). Have your feet parallel, with pelvis slightly tilted, and the leg furthest from the barre/chair up as high as you can. Have your arm out to the side in second position. Action: Bend and stretch the lifted leg at the knee, but the tiniest bend you can – merely a softening of the leg, with more focus on the stretch part. Then bend and stretch with the leg even higher. Repeat 12 times, then flex your foot and do tiny pulses until you can’t take any more. This is great for your thighs! HELLO SAILOR (THE ORIGINAL ‘PRETZEL’) Set up: Sit on the floor with hips square to the front, knees bent, one leg in…

16 weeks of football training (two hours a week) was all it took for women aged 55-70 to experience ‘impressive’ changes to heart health!* FESTIVE FITNESS EVENTS SPECIAL! • 1 Ditch your reindeer and take to the pavement in the Dinton Santa Dash, in Berkshire, on December 14. Choose between 2K or 5K routes, from £10. Visit barnesfitness.onerace. co.uk for information. • 2 Put those mince pies to work by undertaking a chilly Christmas Day sea dip for a good cause. Head to Felixstowe beach between 8.30 and 11am – fancy dress encouraged – for a bracing swim to raise money for St Elizabeth Hospice. Sign up on the day for £20. Find out more at stelizabethhospice.org.uk/event/ christmas-day-dip-2019. • 3 Even those with zero pole dancing experience will enjoy the…

WHAT’S THE one accessory you can always rely on? Always slick into place with a moment’s notice? And will always make any outfit party-fit not to mention boost your confidence even when you’re just wearing jeans? A statement lip, of course. This classic look ticks all of your beauty and self-esteem boxes. And whether you already love to lip or have no idea where to start, Christmas is the perfect time to get your shade selection in order. It’s easy and all based on your skin tone, which you can work out with our simple test – and from there you can find the colours that work, then choose the right texture for your age, application skills, and preferences. A few easy step and you’ll be ready to party into…

Espresso and No-Churn Honey Ice Cream Impress dinner guests with your sheer sophistication and serve this variation of the Italian affogato. It’s easy to prep in advance and good for anyone who needs to avoid gluten. The combination of hot and cold; sweet and bitter is just perfect. 1 Line a loaf tin with plastic wrap, leaving a few inches of overhang. 2 In a large bowl, whisk 450g of whipping cream and the seeds scraped out of one vanilla bean to soft peaks. You can do this in a stand mixer with a whisk attachment at high speed for about 1 min, or whisk by hand with some elbow power for about 3 mins. Refrigerate the cream while you proceed with the recipe. 3 In the bowl of a…

Noughty (£10.98 for 750ml, amazon.co.uk) At last, a bottle of zero-alcohol fizz that does the business. From the team behind Skinny Prosecco comes Noughty. Spiced Citrus Atopia (£25 for 750ml, ocado.com). This non-alcoholic spirit has notes of orange, juniper and spice and just 0.5% ABV. Try mixing it with lime juice and ginger ale. Rochester Organic Mulled Berry Punch (£4.99 for 725ml, hollandandbarrett. com). It wouldn’t be Christmas without mulled wine. Try this non-alcoholic mulled fruit punch. Served hot, it is a winter warmer.…

Q I have been prescribed vaginal oestrogen and usually use lubricant to make sex comfortable. Can I use both? A Vaginal oestrogen will be an effective treatment for vaginal atrophy, which causes the symptoms such as dryness, itching and soreness – common changes that occur after menopause. However it is still very common to still need a bit of extra help in the form of lubrication at the time of love-making. Using a lubricant such as Sylk Natural Lubricant will ensure that sex remains comfortable and can be used with or without vaginal oestrogen of any kind or indeed alongside any HRT. Q If I have my ovaries removed by an operation for medical reasons, how soon might I experience menopausal symptoms? A For some women symptoms, in particular flushes…

THE BEST FESTIVE SNACK? Keep your nutcracker to hand this season – nuts have been linked with a lower risk of fatal heart attack and stroke. Eating nuts at least twice a week is associated with a 17 per cent lower risk of death from cardiovascular disease, according to the European Society of Cardiology. Not sure which to choose? Mix them up for these added benefits (and stick to unsalted): • Brazil nuts are packed with magnesium and zinc • Walnuts are a great vegan source of fatty acid omega-3 • Almonds can lower your blood sugar level RELAX WITH THE SCENT OF A COSY FIRESIDE Nothing says Christmas like a wintry new candle, and The Caroler (£44, shop-uk.ashleyand co.co) is the perfect blend of cedarwood and white musk, for…

KATY: What tech, if any, do you recommend for helping people sleep better? MARTIN: The first thing I suggest is to use something to track your sleep. There are lots of sleep trackers out there. The Fitbit will work as will the Apple watch and there are some free apps that listen to your breath pattern as you’re sleeping, one of which is Sleep Cycle, to work out what stage of sleep you’re in. The trick to waking up refreshed is to not wake up from deep or REM sleep. Sleep Cycle works out which stage of the cycle you’re in and rather than just setting off the gentle alarm at a set time, it goes off during a half-hour window, set by you the night before, at a time…

1 DETOX YOUR BODY The Cinq Mondes Spa at Long Beach Mauritius is a beautifully designed, tranquil space at the resort with lapping water and beautiful gardens all around. The products take inspiration from all over the world and are made with natural ingredients. I tried the Detox Udarabhyanga Treatment, inspired by Ayurveda. It was a massage covering my stomach, head, back and legs, followed by a detoxification wrap. The massage was firm and relaxing and the wrap definitely flattened my tum at least for the rest of the day. It felt very relaxing and the secluded chill-out area at the spa certainly added to the winding down. Try it Give yourself a detoxifying mud wrap at home with Dead Sea Mud from Westlab (£6.75, westlabsalts.co.uk). 2 FEEL BALANCED AT…

1 PRACTISE YOGA NIDRA Reduce PMS mood swings, stress and insomnia with this yogic sleep technique. Deeply relax your body almost to sleep, while your mind is aware but relaxed. Different to meditation as you don’t concentrate on anything. It’s about minimal sensory awareness, while lying comfortably cushioned on the ground. It boosts dopamine levels, which can lift your mood and help you sleep. It reduces feelings of stress and raises self-esteem, according to a study. Slip into a state of deep relaxation for 20-30 minutes with a free session from yoganidranetwork.org. 2 TAKE OMEGA-3S You need enough omega-3 in your diet to reduce inflammation, which causes painful PMS symptoms, such as cramps, headache, breast tenderness and bloating, according to Carolina. Get your daily dose of 250mg-450mg from: mackerel, salmon,…

CHRISTMAS IS FUN, festive and fabulous, but in the whirl of drinks, parties, shopping, wrapping and cooking, exercise can suddenly fall to the bottom of your priority list – and at a time you probably need it most! For a start, it does wonders for your mental health. ‘Christmas can involve a lot of time spent indoors with family and being endlessly busy,’ says personal trainer and nutrition coach, Nicole Wright (edinburghruntours. com). ‘Setting time aside to exercise gives you much-needed headspace and the chance to regroup, so you can go back home calm and refreshed.’ And it’s not just about keeping inches off your waistline from all those canapés and Quality Street either. The excesses of Christmas can affect our bodies in a whole host of negative ways, but…

YOUR NECK’S BEST THING! Keep your décolletage looking smooth and radiant in party dresses and for photos with this new cream. While the skin on your neck and chest is delicate and often the first place to show signs of ageing, regular use of a dedicated cream can improve the appearance by plumping up lines. Algenist Elevate Firming & Lifting Neck Cream (£78, johnlewis.com) contains a vegan blend of alguronic acid, celery protein and peptides that delivers smoother, more hydrated skin in 10 days. TopSanté PROMOTION SOiL’s new Shea Butter range uses pure, unrefined Ugandan shea butter infused with its best-selling organic essential oils, for rich moisturising with aromatherapy benefits. Certified COSMOS Organic by ecocert, fair trade by Fair for Life, cruelty free by Beauty without Cruelty and Vegan by…

SWEET POTATO AND ORANGE SOUP A simple soup is the best – and easiest! – way to kick off a winter meal. Sweet potato and orange complement each other so well. Serves 4 Preparation and cooking time: 1 hour Per person:262kcal, 11.7g fat – 1.0g saturates – 38.1g carbs, 11.0g sugars, 2.9g protein, 6.1g fibre, 0.7g salt ■ Olive oil 2tbsp ■ Onion 1, chopped ■ Garlic 2 cloves, finely chopped ■ Sweet potatoes 3 large, peeled and cubed ■ Fresh turmeric root 2tsp, peeled and grated ■ Paprika 1tsp ■ Ground turmeric 1tsp ■ Ground cumin ½tsp ■ Reduced-salt vegetable stock 1250ml ■ Oranges 1½, juiced ■ Flat-leaf parsley 1 large handful, chopped ■ Pitted green olives 65g, chopped ■ Salt and freshly ground black pepper 1 Heat the…