Indholdsfortegnelse for May 2020 i Top Sante

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…

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…

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…

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. 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.…

1 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. 2 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. 3 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…

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

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…

AS 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…

“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.”…

Shock Absorber’Active Multi Sports Support Bra (£39, shockabsorber. co.uk) lets you enjoy high-impact exercise sans bounce! Lumie Bodyclock Luxe in Blossom (£159.20, johnlewis.com) could help you improve your sleep quality, energy levels and even mood. 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. 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. Fresh ‘n Rebel CLAM ANC DGTL Headphones (€179.99, freshnrebel. com) are great for zoning out from the world and listening to relaxing tunes. Milani Rose Powder Blush (£12.75, boots.com) provides a natural glow, with a range of shades to complement every skin tone. English…

THE 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 first 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…

BREATHING 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. 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…

Darn’s Women’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.…

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. 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…

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.…

FLAWLESSLY 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 pigment-producing 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…

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.…

WAKING UP EACH DAY WITH A PURPOSE 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…

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. 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.…

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 faster tended to be better than those of people who walked more slowly. Walking speed is often looked at in geriatric patients as an indicator of health and ageing outcomes, but this research shows that even at a younger age, it can reveal useful…

HAVE 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…

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.…

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…

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