Indholdsfortegnelse for October 2020 i Top Sante

There’s so much confusion around testing, masks, bubbles, social distancing etc, so rather than get further caught up in all of that, we look at the proactive steps you can take today to strenghthen your immunity, which is by far one of the best ways to protect your health. That’s why, with it being cold and flu season anyway, we’ve got a dedicated 10-page section on immunity (p39) packed with great advice on keeping healthy and well over winter. It includes the newest supplements, as well as a few oldies but goodies, to support your immunity, including vital vitamin D, plus a delicious seven-day diet plan for optimum immunity. October is also now associated with going sober, so we not only take a look at how alcohol affects menopause symptoms…

THE KETO DIET IS essentially a high-fat, low-carb approach to eating where most of your calories come from healthy fatty foods such as lean meat, oily fish, avocados, nuts, full-fat dairy, seeds and oils, as well as non-starchy veg and low-sugar fruits. Typically, around 70 per cent of your calorie intake will come from fat, 10 per cent will come from carbohydrates and the remaining 20 per cent from protein. This approach means your body has to use fat and ketones as a fuel source rather than carbohydrates. The benefits of following this lifestyle – such as supporting weight loss, supressing appetite, controlling cravings and reversing type 2 diabetes in some – are what has helped it become the most talked about diet of the year, at a time when…

Fitness is so important to me. I do quite a physical job and work long hours. At the moment, I’m filming a walking series for Channel 5. I love walking, so the fitter I am, the more I enjoy it. While part of doing regular fitness is about getting into a pair of size 10 jeans, it’s more about how it makes me feel. I make sure I walk or run every day and a lot of that is about maintaining mental health. I’m 52 soon and never want to be someone who says, ‘I’m too old for that’. If you’re lucky to have good health, it’s a bit like maintaining a car. You’re a piece of machinery and need to look after yourself. There’s nothing you can do about…

Some products are labelled full spectrum, broad spectrum or isolate. Here’s what these terms mean: Full spectrum: Whole plant extract, containing all cannabinoids, terpenes and flavonoids including THC (less than 0.3 per cent in the UK, which is not enough to get you high). Broad spectrum: Whole plant extract, as above, either from industrial hemp (which contains no THC) or from cannabis sativa with the THC removed. Isolate: The extracted CBD molecule on its own. No other cannabinoids or terpenes are present.…

DOSE UP ON ELDERBERRIES! Immune Defence Immune Support Plus (£34.95, immunedefence. com) contains elderberry, zinc, and vitamins C and D for all-round support. It also contains L-Lysine, an essential amino acid that helps in the production of immune cells. When combined with vitamin C and zinc, lysine may have antiviral properties. Find more immunity supplements over the page... TopSanté PROMOTION TOP-QUALITY WELLNESS SUPPORT Each of Guna Lifestyle’s 15 cutting-edge physiological nutraceuticals is formulated to work in innovative ways to stimulate the immune system and support the gut, which helps achieve physical and mental wellbeing and emotional balance. The Gunabasic formulation (£16.66 for 15 sachets, gunalifestyle.co. uk) helps regulate pH levels and energy balance, contributing to overall wellness. THE IMPORTANCE OF VITAMIN C Dr Gill Jenkins from the Health and Food…

SALMON Rich in selenium, salmon is required for the synthesis of antibodies and of T lymphocyte cells, which help fight viral and bacterial infections. QUINOA This pseudo grain is rich in zinc, which plays a central role in the immune system. RED PEPPERS The humble pepper is rich in vitamin C, which has been shown to reduce the risk of catching a cold and the length of infection. BRAZIL NUTS These nuts are rich in selenium, of which low levels may affect the way respiratory epithelial cells respond to the flu. BLACK BEANS To help your body fight infection, try eating black beans. These are rich in iron, which is involved in the production of antibodies and are necessary to fight infection. BUTTERNUT SQUASH This autumn staple is rich in…

REJUVENATE YOUR CELLS FROM TOP TO TOE If lockdown has left you lethargic or you want to boost your health now we’re in cold and flu season, a visit to BelleCell Regeneration Clinic (bellecell.com) could be in order – if you’re not far from London, that is. The high-tech, space-age-looking clinic offers a range of personalised treatments, including hyperbaric oxygen therapy – known for it’s restorative effects. The treatment helps increase your oxygen levels, including to deeper muscle fibres and tissues, which gives you more overall energy, increased blood flow and helps your body to regenerate itself. Membership prices start at £800. 52% ...of Brits use a smartphone as part of their fitness routine*. Physiotherapy from the comfort of your own home With many appointments and fitness classes moving online,…

STOMACH-PUMPING BREATH This is a rejuvenating breathing technique that refreshes your body and mind. It’s perfect to do first thing in the morning to energise you for the day. 1 Begin in a comfortable, seated position and take a deep breath, allowing your stomach to expand. 2 Exhale forcefully through your nose in rapid succession 10 times, snapping your stomach in at a rate of one exhalation per second. The force of the exhale should create enough suction for the inhale to be automatic. 3 On the tenth exhale, inhale and exhale deeply, returning to your normal breathing rhythm for 10-15 seconds, then repeat steps 1 and 2. SEATED TWIST Practise this pose regularly to prevent losing spinal rotation as you age. Twists like this one help maintain the length…

Best for losing cm The RESET28 weight loss plan Cost: £195 for 28-day programme. Website: kim-pearson.com Expected results: People on RESET28 can typically expect to lose 7lbs to 1st over 28 days, although some lose more. This nutritionally balanced weight-loss plan can be followed for the full 28 days or for two lots of two weeks with a break in between. It promotes fat loss while also re-establishing healthy habits. It’s not a meal-delivery service – you do make your own food – but you get full dietary guidelines and recipes. There are also nutritional supplements, lifestyle recommendations and mindfulness suggestions, with optional, additional group support on Facebook. It’s based on intermittent fasting, so all food must be eaten within a 10-hour period, giving you a 14-hour fasting period, which…

AGEING EYES IS NOT something you tend to think about until you notice they’re deteriorating. This is usually when you start having to hold your phone a little further away to read messages. You begin to realise your eyes are changing. But change they do, and not just their ability to focus up close. Common symptoms of deteriorating eye health include fluctuating vision, which can be a sign of diabetes or high blood pressure, clouded or blurred vision (a sign of cataracts) and loss of peripheral vision or seeing distorted images, which can be an indicator of age-related macular degeneration (AMD). If you are experiencing any problems with your eyesight, seek specialist advice from a qualified ophthalmologist. In terms of maintaining good eye health, nutrition is a great place to…

Pre-Covid, my morning was like most working mums. I dashed to meet the 7.30am school bus, then over to the office if I wasn’t travelling. Now it’s so different and much better! I’m finding a new rhythm to my day – starting at my desk earlier, then brunch and a walk with our dog Bella, before going back to ‘screen time’. Walking for a couple of hours midmorning is making me happier and more productive. When it comes to food, I live by the motto ‘everything in moderation’. I avoid processed food, alcohol and caffeine as these don’t serve me well. We try to cook everything from scratch and grow our own fruit and vegetables. My go-to staples are pinhead oatmeal porridge or homemade muesli. “Research shows we use an…

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.…

Alteya Organics Chamomile Water (£7.95, lovelula.com) provides hydration and balance to ease dry skin. It consists of 100 per cent pure therapeutic-grade USDA certified organic chamomile water. Balmonds Skin Salvation (£12.99, balmonds.co.uk) is a natural, unscented ointment formulated to nourish dry, itchy skin. It features hemp seed, safflower and olive oil. When my eczema flares up, this soothing balm is a skin saviour. SMEG Citrus Juicer (£129.95, smeguk.com) is specially developed to squeeze large and small fruit, and dispense every last drop of juice, meaning you get more per fruit! Rebel Blends Luxury Body Oils (£44, rebelblends.co) are formulated with nine potent plant and nut oils, essential fatty acids, vitamins and antioxidants to intensely moisturise and nourish skin. Q+A Peppermint Daily Cleanser (£7.50, hollandandbarrett.com) is infused with natural peppermint leaf…

FROM THE RADIATING aches of arthritis, the chronic discomfort of fibromyalgia and monthly bouts of debilitating menstrual cramps – pain can strike in many forms. But with the help of CBD, how your body deals with it can be completely transformed. So much so that cannabis-derived medication Sativex, which contains a 1:1 ratio of CBD and THC, is now approved for prescription in the UK as a form of pain management for multiple sclerosis patients. HOW IT WORKS The CBD molecule interacts with a multitude of receptors in your body including a direct activation of the 5-HT1A serotonin and vanilloid receptors, both of which we know to impact pain perception. On top of this, CBD also binds to two fundamental endocannabinoid receptors: CB1 and CB2. CB1 receptors can be primarily…

REFLECT ON YOUR DRINKING HABITS When it comes to honest reflection, it’s not just about weekly units but why you drink. ‘Not drinking because there’s a need is a good start towards having a healthier relationship with alcohol,’ says Pamela. ‘If you are trying to escape difficult emotions, initially it is a relief, but it can initiate a vicious cycle of adding in guilt and remorse for drinking and any associated behaviours.’ Dr Adib adds: ‘The difficulty is knowing how much is moderate drinking as often one glass turns to two or three, then the entire bottle.’ TOTAL ABSTENTION OR TAPERING DOWN? ‘If someone has stepped into disordered use of alcohol, abstinence is most likely to be the best approach,’ says Pamela. ‘If you are serious about stopping, asking for…

In need of an extra vitamin C boost? Each sachet of Altrient C (£39.99, abundanceandhealth.co.uk) provides a whopping 1,000mg. Best of all, it’s easily absorbed into your body thanks to being encased in lipids, whereas powdered forms of vitamin C, i.e. ascorbic acid and the like, can go straight through. All-in-one immunity supplement ZENii Immune Defence (£45, zenii.co.uk) combines a range of ingredients to support immune function, like zinc, vitamins D and C, probiotic lactobacillus acidophilus and antioxidant mineral selenium. It’s also fortified with a range of natural herbs and spices including turmeric, reishi mushroom, aged garlic, ginger and cayenne. Did you know blackcurrants contain four times more vitamin C than oranges? Try the CurraNZ Blackcurrant Supplements (£29 for 30 capsules, curranz.com), which are made solely from 100 per cent…

Trust Primo Touch Bluetooth Wireless Earphones (£14.99, amazon.co.uk) are great for fitness fanatics on a budget. The specially designed pods stay perfectly in place for up to 10 hours of playtime. Groov-e True Wireless Earphones (£39.99, groov-e. co.uk) are perfect for high-intensity workouts, thanks to their wireless design, sweat-resistant technology and secure ear hooks. They also come with a portable charging case, allowing up to 28 hours of playback! JBuds Air Sport True Wireless Earbuds (£69.99, Johnlewis. com) feature an over-ear hook, perfect for sports, plus 40 hours of playtime. They’re sweat resistant and allow for ambient noise for safe listening while running outside.…

WAKING from a quick afternoon nap, I couldn’t understand how it was 9pm. I was supposed to be at my friend’s 40th birthday party, but I’d slept through it. It was the summer of 2018 and the first time I asked myself if maybe my body was trying to tell me something about my lifestyle. Always grumpy and exhausted, I blamed my hectic work schedule running a healthcare recruitment company for having no time to eat healthily or exercise. But the ailments were mounting up and I couldn’t keep ignoring my aching back, swollen legs and constant fatigue. I hadn’t dared weigh myself in years, but I dug out the bathroom scales and was horrified to see I was 21st 10lbs. A few weeks later, I met up with friends…

A FIRST FOR COLLAGEN Prep your skin for the change in temperature with a brand new cream that’s as soft as cashmere! Skincare gurus at Caudalie discovered their existing resveratrol and hyaluronic acid patent was twice as effective as retinol on the natural production of collagen. So they took it one step further by testing an innovative combination of resveratrol, hyaluronic acid and their newly-developed vegan collagen booster and found it resulted in five times more natural collagen production and twice as much hyaluronic acid production! Find all these ingredients in their new Resveratrol-Lift Firming Cashmere Cream (£42, caudalie.com). The new, patented formula is in all Resveratrol-Lift products, including eye cream, serum and night cream. ALL IN A LAVA! To celebrate its 10-year anniversary, Icelandic skincare brand Bioeffect has launched…

SAVE THE PUMPKINS! Fruit and vegetable delivery company ODDBOX is on a mission to reduce food waste this autumn. Last year, it saved more than 7,000 pumpkins from going to waste and with Halloween on the horizon, it hopes to save even more this year. Sign up to the ODDBOX fruit and veg subscription (from £10.99, oddbox.co.uk) to receive these traditional autumnal fruits (yes, fruits!) and prevent them being wasted. DAIRY-FREE CHEESE Following a dairy-free or vegan diet? Violife EPIC Mature Cheddar Flavour Grated (£2.20, sainsburys.co.uk) is a delicious dairy-free alternative to cheese. It also comes conveniently grated, so is ready to use at a moment’s notice! A NATURAL ENERGY BOOST INNERJI (£13.99 for 6, innerjidrink.com) is a caffeine-free energising tonic, made with the plant jiaogulan, also known as ‘the…

SQUASH. Packed with vitamin C, zinc, lutein and zeaxanthin, this is as close as you’ll get to a superfood for the eyes. I love roasting butternut squash in the oven – it can then be turned into a delicious soup or sliced up and drizzled with a nice dressing as a salad or side dish. RED PEPPERS. Eat red peppers raw for maximum vitamin C intake as heat can diminish the vitamin content. They are also a good source of vitamins A and E. I like to eat peppers with a healthy dip, as well as in the chickpea salad below. CHICKPEAS. Chickpeas are a great plant-based source of zinc. You can make a quick salad by combining a tin of chickpeas with a chopped red pepper and cucumber, dressed…

TV SNACKS EXPLAINED It’s not exactly news that snacking while you watch TV isn’t the healthiest of habits, but a study from the University of Sussex has pinpointed the exact issue. Eating while you’re distracted, which includes a Netflix binge, makes it harder to work out when you’re full. Participants who were involved in a less interesting task were able to better identify fullness and ate 45 per cent fewer crisps. Something to keep in mind when you’re watching a gripping thriller – put those snacks down before you get into it! Best protection against depression While depression is a complex condition, new research has shown there’s one big step you can take to guard against it: reach out to others. Social connection is the strongest protective factor for adult…

HapiHemp CBD+ Capsules with Turmeric, Ginger & Black Pepper (£45.99 hapihemp.co.uk ) The high potency of these full-spectrum capsules combined with the pain-relieving benefits of additional adaptogens offers great bioavailability for long-lasting results. Cannaray CBD, Aloe & Arnica Skin Cream (£33, cannaray. co.uk ) Perfect for targeting arthritis pain, while the topical application allows for direct absorption where you need it most. Elite CBD Spray 900mg (£39, bnaturaloil.co.uk ) This full spectrum oral spray has the added benefit of being topped up with Beta-caryophyllene – an anti-inflammatory sesquiterpene, which we now know to be an additional ‘dietary cannabinoid’ that’s also found in black pepper, hops and cloves.…

NINE ELMS No.18 (nineelmsdrinks.com) Made from 20 different flowers, herbs and spices, as well as the juices of four types of berry, it can be drunk straight with a nice meal or as part of a nonalcoholic cocktail. Pri Secco Organic Cuvée (vintageroots. co.uk) A zesty prosecco replacement for special occasions and celebrations. Beer selection box (sobersauce.co.uk) This company has done the hard work for you by taste testing nolo beers and selecting the best. We like the £19.99 Discovery Box – a selection of eight delicious craft beers. Cotswold Green No:1 (cotswold-green.com) A blend of botanicals is used with juniper and citrus, resulting in a taste similar to a good gin. Free from sugar and artificial flavours or sweeteners. Binary Botanical (binarybotanical.com) A tasty 0.5% beer with a prosecco-like…

OUR BODIES ARE constantly exposed to foreign invaders and it’s the responsibility of our immune systems to protect us against the harm they may cause. We possess two different types of immunity – innate is the first line of defence, which prevents these foreign invaders entering the body and includes barriers such as skin and mucus that traps pathogens. The second is adaptive immunity, which is where pathogens are recognised from previous exposure then destroyed by specific immune cells. DIET AND YOUR IMMUNITY Science has long understood the importance of nutrition for good health and that those who live in poverty are often malnourished and, as a result, more vulnerable to infectious diseases. However, what is less clear is whether the increased susceptibility to infection is a direct result of…

BEST CLEANSER Start and finish the day the right way with a cleanser that nourishes, while leaving skin feeling renewed. WINNER Willowberry Nutrient Boost Cleansing Balm (£29.99, willowberry.co.uk). When massaged into your skin, this blend of jojoba seed, rose hip and grapeseed oils, beeswax, cocoa seed butter and vitamin E emulsifies to melt away make-up and grime. Wonderful for dry skin. Zoe, 40s: ‘I’d never used a cleanser like this before – it has the consistency of wax but melts in and leaves my skin feeling completely cleansed and soft. I love it.’ HIGHLY COMMENDED Superdrug Naturally Radiant Brightening Hot Cloth Face Cleanser (£6.99, superdrug.com). This clever cleanser also exfoliates to leave skin feeling really fresh and renewed. The cocoa butter nourishes, while kiwi fruit and mulberry extracts even skin…