Indholdsfortegnelse for June 2020 i Top Sante

At the time of writing this, it’s unclear whether by the time you actually read it the UK will be out of lockdown. I very much hope so... Either way we decided to dedicate more space this issue to covering helpful ways to support your immune system so your body is better equipped to fight off Covid-19, and any other virus for that matter – after all, these tips are relevant and useful all the time, not only during a pandemic. We’re also covering diabetes (p47) – an issue we know many of you want to know more about – as well as delving into Lyme disease (p28), which is extremely pervasive, affects millions of people, is rarely talked about and which is also often missed by doctors, who diagnose…

ASTRAGALUS This is often partnered with echinacea and comes from the Chinese herbal tradition, where it’s most commonly used to boost “qi” – otherwise known as energy. It’s very good as supporting the lungs and is used in Chinese medicine to strengthen “wei qi” – which is the energy of your immune system. BARBERRY BARK Usually thought of as a liver-enhancing herb, barberry bark also supports gut health thanks to its broad-spectrum antimicrobial properties. It takes care of most pathogens that commonly affect the GI tract, and it has been used successfully to treat antibiotic-resistant strains of bacteria. The isolated plant constituent berberine is also available as a supplement. ELDER Whether flower or berry, elder is particularly good for supporting immunity. It’s known to be broadly antiviral and also helps…

‘Most people I see are suffering from the long-term effects of untreated Lyme or co-infections, and have been ill for 10-15 years. Patients have consulted multiple specialists, receiving six or seven different diagnoses and types of medication. But they’re still ill because nobody has joined the dots between brain fog, joint pain and night sweats, for example. If you have persistent Lyme symptoms, your body is prevented from functioning properly. Having infections is a tremendous energy-robber, putting your immune system on high alert, which can cause your adrenal glands to produce more cortisol. This is unsustainable for your body so you feel exhausted all the time. Treatment is about cleaning up the body to make it inhospitable to infection. Most of the symptoms of persistent Lyme are caused by your…

4 weeks to reduced blood ? Plenty of herbs and foods are said to be effective in normalising your blood sugar. CuraLin (£59, curalife.com) contains 10 Ayurvedic herbs and has been proven to balance blood sugar levels and insulin production in those with type 2 diabetes. ‘Users report that their glucose control quickly improves and, in some cases, normalises within four weeks. They also have reduced cravings for sweet food, as well as improved energy, sleep and general quality of life,’ says Dr Sarah Brewer. A natural alternative To tackle your blood sugar, look to the plant compound berberine – several studies have shown it is as effective at lowering blood glucose as the drug metformin, but without the negative side effects. Two peer-reviewed studies, published in the journals Metabolism…

Follow Your Heart Vegenaise (£2.70, Sainsburys.co.uk) is part of the brand’s 100 per cent natural range of mayo-type products which they call Vegenaise. It comes in six varieties, including original and soya-free, as well as two new flavoured ones – Garlic Aioli and Sriracha. Bonsan Organic Cocomayo (£2.69, ocado.com) is made using organic coconut oil and rapeseed oil for a satisfying no-egg version of mayo. Bonsan is a family-run business that aims to make it easier for people to make vegan and organic choices. No Yolk Original Mayo (£1.50, iceland.co.uk) was launched earlier this year at Iceland – where they are catering for a greater demand for plant-based products. It’s created by The Flava People and comes in Original, Garlic, and Peri-Peri varieties.…

“It’s never too late to protect your brain – there’s lots you can do to feel good and stay well.” I like to start my day gently. I wake without an alarm and once I’m up, I go to the kitchen, drink a glass of water and take a magnesium supplement before making a pot of green tea. I sip my tea while I make a list of the main tasks I need to get done that day. I like to vary my exercise regime. I usually do a mixture of circuits/HIIT training, hot yoga and aerobic workouts, as well as aiming to fit in a bit of walking. At the moment, I’m doing more running in my local park and online yoga sessions. I practise what I preach to…

“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.”…

Berghaus 24/7 Tech Tee Short Sleeve Crew (£25, berghaus.com) is perfect for summer as it’s lightweight and breathable. Noobru Edge (£47.95 for 1 month, noobru.com) keeps your mind sharp – good for home working! Just add water and mix for instant focus. Botanical Lab Turmeric Blemish Control Clay Mask (£6.99, superdrug. com) deeply purifies and soothes to leave skin clear and radiant. O’Wow (£49.90, owowkit.com) hair-smoothing trio is good enough to rival in-salon keratin treatments and lasts three months. Murad Vita-C Glycolic Brightening Serum (£72, murad.co.uk) halts hyperpigmentation by ‘trapping’ UV and bouncing it back off the skin. CONTUR shape-enhancing activewear (from £57, conturuk.com) is made from repurposed nylons, ocean plastics and recycled cotton. It also provides UV protection. Tikiboo Reflective Running Jacket (£34.99, tikiboo.co.uk) let’s you stay safe, dry…

Some of the most common Lyme symptoms are: • Flu-like symptoms • joint pain that moves around • fatigue • brain fog • fever • sweats • swollen lymph nodes • neck pain • muscle pain that moves around • headaches • ‘pins and needles’ nerve pain • facial palsy • meningitis • dizziness • unexplained pinched nerve • encephalitis • inflammatory arthritis • neurological conditions • cardiac problems • ME • Fibromyalgia • eye inflammation • rashes Source: rcgp.org.uk…

• Avoid brushing against vegetation when on walks. • Wear long trousers and tuck them into socks. • Wear light-coloured clothing to spot ticks easily. • Tick-check yourself, children and pets, remembering to check hairline, navel, behind knees etc. • Insect repellents containing DEET and picaridin are effective. • Remove ticks promptly with pointed tweezers or a tick tool. Pinching close to the skin’s surface, pull slowly upwards, avoiding breaking off the head. Clean the bite area with antiseptic and wash your hands. • Remain vigilant for flu-like symptoms, rashes or other unusual symptoms for at least 30 days following the bite. Seek medical attention if you have symptoms. SOURCE: rcgp.org.uk…

‘I was born with dislocated hips but after three days they clicked back into place, and nothing more was said about it. However, I have always been double-jointed and prone to sprains, and partial dislocations. As a child, I had lots of stomach bugs, ear and sinus infections, asthma, eczema and allergies. I was clumsy and struggled with sports and activities that required co-ordination. But I didn’t think much of it. I just got on with it. As a child I used it as a party trick to show other children. Everything is stiffer and too painful to do that now. I used my hypermobility as a party trick to show other children. I can bend my thumb back to my wrist, fingers backwards, my left knee would dislocate, leaving…

LOUISE’S VITAL STATS AND HOW SHE CHANGED: Height 5ft 2ins Weight before: 16st 7lbs Weight now: 9st 12lbs Clothes size before: 24-26 Clothes size now: 12 TYPICAL DAILY DIET BEFORE Breakfast of bacon sandwich; lunch of pre-packed sandwiches and crisps; dinner of ready meal with baked beans; snacks of toast or fast food such as friend chicken and chips. TYPICAL DAILY DIET NOW Breakfast of berries with yogurt; snacks of tomatoes, cucumbers, radishes and carrot sticks; lunch of salmon salad with cauliflower rice and beetroot; dinner of chicken with mixed vegetables. HANGING MY head with shame, I awaited the inevitable telling-off. Diagnosed with type 1 diabetes when I was 18, the doctor at the diabetic clinic was always reprimanding me. I was overweight and had high blood pressure and high…

WHEN IT COMES TO motivation, it’s natural to recall moments when you felt super-excited and fully motivated, when something triggered a ‘yes’ within you and you felt determined to stick to your goals. Those are the times you feel great and want to make things happen. And wouldn’t it be nice if you could replicate those moments, to keep you on track? But those super-motivated moments are rare. Expecting to be in that state of high motivation all the time is asking too much from yourself. Instead of reaching for those ‘high’ feelings, look to what motivates you and keeps you accountable. You can’t expect either motivation or accountability to fall out of the sky though – these are things you need to pursue through your perception, your environment, and…

The word powder can conjure up images of the dry matte look of years gone by. But modern versions are very different – they keep skin looking fresh and make-up in place, and pull the whole look together. 1 Why use it Powder locks in your look, keeps shine at bay and evens out skin tone. The right product can blur fine lines and pores. 2 Choosing your powder There are two main types: loose and pressed. Loose gives a natural finish, and many contain hydrating ingredients such as hyaluronic acid. Pressed offers a fuller coverage if applied with a sponge, or sheer if a brush is used. Look for one that is lightweight and finely milled as it will be less likely to cake or settle in fine lines.…

MENTAL HEALTH EXPERT Dr Ian Nnatu is a psychiatrist at the Doctify-rated Nightingale Hospital (doctify.co.uk).* Q I have always had an issue with germs and cleanliness. The Coronavirus epidemic has heightened my anxiety, so how can I keep it in check? A The coronavirus pandemic has caused a lot of anxiety in the general population and it is entirely normal to have such feelings. However, people who have underlying anxiety disorders are particularly at increased risk of anxiety at this time. This would include people with obsessive-compulsive disorder, where patients might have an underlying obsessional fear of contamination. However, there are a number of strategies that might help to keep symptoms of anxiety ‘in check’. The scientific advice is for people to wash their hands for 20 seconds. Set this…

TIME FOR THE TUB! If you own a bath it’s likely you’ve spent more time in it than perhaps you usually do over the past few months. But, water bills aside, it’s probably been a good thing, as a long soak has now been linked to a lower risk of death from cardiovascular disease. In fact, according to a study in the journal Heart, the more the merrier – with a daily ‘dose’ of bathing offering more protection from stroke or heart attack than a once-weekly dip. REGULAR BEDTIMES ARE BEST Going to bed at the same time every night is often easier said than done – especially during stressful periods – but get it right and your heart health will benefit. Research from the University of Notre Dame found…

TRY SHAUNA’S EXERCISE FOR AWARENESS Focus your attention on the sensations in your right hand. Notice your awareness of them. Now shift your focus to your left hand and notice that a new set of sensations now fills your thoughts. ‘Where you focus your attention becomes your life,’ says Shauna. In other words, if you can concentrate on tactile experiences they will anchor you in the here and now and, for a while at least, keep anxieties about the past or present from your thoughts.…

Growing up in the countryside, ticks were common so I was bitten lots as a child. But I first had Lyme symptoms aged 14. Although, I don’t remember being bitten, then. I had a bad summer cold but never got a bull’s eye rash. Early symptoms were joint pain and headaches. Soon, tiredness became overwhelming and I started to have memory problems. I remember spending 45 minutes reading the same sentence, panic growing because I couldn’t understand the words. My speech became jumbled. I had been an extremely active person but suddenly my energy was gone. I was always sleeping. I could barely walk. Doctors thought I had glandular fever but the test was negative. Eventually, I was referred to hospital specialists but was bounced between departments for years with…

• Take a look at the Lyme Disease Toolkit from Royal College of GPs(rcgp.org.uk/clinical-and-research/resources/toolkits/ lymedisease-toolkit) • Lyme Disease UK is a charity founded by Lyme patients offering invaluable support and guidance (lymediseaseuk.com). They also have a Facebook support group. • The Bay Area Lyme Foundation is a huge source of information, with a biobank of Lyme patients’ tissue so they can carry out cutting-edge research (bayarealyme.org) • Check whether you have the symptoms of the disease with an online questionnaire by Lyme expert Dr Richard Horowitz – visit cangetbetter.com/symptom-list • Books to check out include: How Can I Get Better? By Dr Richard Horowitz (£11.99, Amazon.co.uk), New Paradigms in Lyme Disease Treatment: 10 Top Doctors Reveal Healing Strategies That Work, Edited by Connie Strasheim (£24.06, Amazon.co.uk), and Herbal Antivirals: Natural…

BEING ABLE TO bend your elbow backwards or easily lifting your little finger back beyond 90 degrees are signs of hypermobility, also known as being double-jointed. But that’s not usually anything to worry about, as 20 per cent of people are hypermobile with no other issues. However, hyper-flexible joints are a hallmark of Ehlers-Danlos syndrome (EDS) and up to three per cent of the population is estimated to have hypermobile EDS, meaning almost two million people could be affected in the UK. While bendy limbs can be a boon for athletes and dancers, the flipside is chronic pain and a host of other health issues. EDS is actually a set of 13 syndromes, each stemming from genetic faults that weaken connective tissue. People with the condition can have stretchy skin…

BRUNCH PUMPKIN, PEPPER AND HALLOUMI TRAYBAKE WITH LEMON & PARSLEY SALSA VERDE Warm up the oven, raid the fridge and get supper on the table within 30 minutes with this colourful and delicious traybake. Any veg will work including broccoli, aubergine, green beans or cauliflower. Go for a variety of brightly coloured ones, add the chickpeas for crunch and the cheese for satiety. Serves 2 Per serving (using pumpkin): 25g carbs, 8.7g fibre, 22g protein, 53g fat, 677kcal Per serving (using butternut squash): 31g carbs, 10g fibre, 22g protein, 53g fat, 705kcal ■ Pumpkin or butternut squash 200g, cut into pieces about 1cm thick ■ Red onion 1, or 6 spring onions, sliced ■ Red or yellow pepper 1, sliced ■ Courgette 1, cut diagonally into long slices ■ Chopped…

CONNECT TO A CLUB If the past few months have taught us anything, it’s the value of connection. Running Woman (runningwoman. com) is an online community of women who – you guessed it – love to run. As well as these fun sweaters (£30) and other merch, you can take part in virtual running challenges, earn reward points redeemable in the shop with every run you submit, and chat to likeminded women via the Strava app or social media channels. PADDLE AGAINST PARKINSON’S Ping-pong is a great way to work that mind-body connection – while having fun. It turns out that grabbing a paddle could benefit those with Parkinson’s disease too. US researchers found that participants who played once a week over six months showed improvements in their symptoms, thanks…

• 1 No 7 Airbrush Away Finishing Powder (£13.50, boots.com) reduces the appearance of fine lines and pores and gives an airbrushed, flawless finish. It is a luxurious, silky, weightless and breathable formula and works on any skin type. • 2 Laura Mercier Translucent Loose Setting Powder (£32, spacenk.com) is a cult classic that contains soft focus, light-reflecting particles to blur imperfections and minimise the appearance of pores. Gives an invisible, natural skin finish. • 3 Fenty Beauty Pro Filt’r Instant Retouch Setting Powder (£24, boots.com) is available in eight shades and is truly luxurious. Superfine and weightless it gives a photo-ready finish.…

Blueberry and coconut crumble pots This recipe is from Beauty Foods by Caroline Artiss, which is full of great recipes featuring skin-loving nutrients. In this one, the blueberries provide a source of phytochemicals, that help neutralise free radicals, which can damage our skin cells. Serves 4 1 Preheat the oven to 180C/gas4. 2 Put 65g spelt flour, 40g desiccated coconut, 4tbsp ghee, 2-3tbsp palm sugar or raw brown sugar, a pinch of salt and 1tbsp cornflour into a food processor and pulse to form breadcrumbs. 3 Transfer to a bowl and add 2tbsp chia seeds, 35g pumpkin seeds and 70g rolled oats. Stir together – it will now be forming clumps so squish it together a bit with your hands, then spread the crumble onto the prepared baking sheet. Bake…

‘NO MATTER WHAT I DO, I JUST CAN’T SEEM to lose weight’. It’s a common refrain among midlifers. Indeed, losing weight as you get older can seem impossible. So what exactly is going on? As you might suspect, it’s largely down to falling oestrogen levels, which causes sarcopenia or the loss of skeletal muscle mass as a result of ageing. A decline in muscle mass in turn lowers BMR (Basal Metabolic Rate) and so we use up less energy (calories). In fact, our calorific requirement can drop by as much as 20 per cent by the time we hit our fifties. Hormonal changes can also cause a redistribution of fat to accumulate around the middle (often referred to as middle-aged spread) and sleep patterns can be disrupted, leading to low…

Q I have been experiencing some vaginal dryness, which is so uncomfortable, not just during sex, but at other times. What can I do so I don’t have to be troubled by this all day. A Vaginal dryness is a very common symptom of menopause and does indeed affect you not just during lovemaking but at other times too, causing an itchy feeling and a tightness in that area. Vaginal moisturisers and lubricants will certainly ease the discomfort you are feeling and they can be used as often as you need. Lubricants such as Sylk Natural lubricant can be used for lovemaking but at other times too, to soothe the discomfort. If the problem persists, speak with your doctor about using a vaginal oestrogen treatment for the long term. Q…