Indholdsfortegnelse for July 2021 i Top Sante

Close to 4 million people in England alone live with a diagnosis of diabetes, and 90 per cent of those cases are type 2. What’s more, it’s estimated another million are living with the condition but don’t yet know it. At Top Santé, we don’t believe a diagnosis has to equate to a life sentence. There are plenty of people reversing diabetes through diet and lifestyle changes. We’ve got some of those stories on our new-look website (topsante.co.uk) and our special section this issue is dedicated to advice on type 2. There’s some great advice from nutritionist and low-carb author Sarah Flower, who shares how to start a low-carb way of eating (p39) and why it can help you swerve diabetes. We also look at why weight training helps manage…

I have to enjoy health and fitness for it to be sustainable. At primary school, I was captain of the netball team but I wasn’t a natural sportswoman. So, in my teens, I went to aerobic classes, which is my go-to workout of choice because I love the music and choreography, and enjoy being around other people. Working out with others is hugely motivating and I feed off other people’s energy. I’ve realised in lockdown that I don’t get the same buzz from an online workout as a group exercise class, which explains why I’ve struggled to do a workout over the past 12 months. It’s sad that as a young teenager I was already indoctrinated to think that thinner was better. At 14, I was scouted by a modelling…

A BALANCED and nutrientdense diet is crucial to supporting your immune function. Research shows that the development and optimal functioning of your immunity is directly influenced by diet. As well as ensuring healthy immunity, a balanced diet is key for promoting optimal gut health. Studies have shown that there is a significant amount of interaction between your body’s immune system and the gut microbiota, and diet is considered to play a significant role in influencing your microbiota. 1 PILE YOUR PLATE UP WITH PROTEIN Since all your cells contain protein, this powerful macronutrient is critical and helps promote optimal health and strong immunity. Protein deficiency damages immune function and increases the susceptibility of animals and humans to infectious disease. Proteins are made up of lots of smaller molecules known as…

Balances blood sugar in diabetics Formulate Health Amlow Blood Sugar Formula (£22.99 for 60 capsules, formulatehealth.com) helps reduce blood sugar levels thanks to a blend of amla fruit extract, pterostilbene, chromium and alpha lipoic acid (ALA). Saberry amla extract can help reduce glucose levels in both healthy and diabetic people, while Silbinol pterostilbene is an extract from the Indian Kino tree, which helps maintain healthy blood sugar and cholesterol levels. Add in antioxidant ALA, which can restore vitamins E and C levels, and chromium to regulate insulin and glucose metabolism, and you’ve got a powerful sugar-balancing supplement. Boosts your metabolism JSHealth Metabolism + Sugar Support (£29.99 for 60 tablets, uk.jshealthvitamins.com) reduces sugar cravings, boosts metabolism and stabilises blood sugar levels. Chromium and zinc help with the metabolism of glucose, carbohydrates…

IF YOU AUTOMATICALLY AVOID weights at the gym, or a set of dumbbells is gathering dust at home, we’ve got some very compelling reasons to alter your attitude to strength training. A study at Iowa State University surveyed around 5,000 adults classed as at risk for developing Type 2 diabetes, and found that building muscle mass reduces the risk by 32 per cent. All exercise is beneficial for health, but when you add weight training it sparks specific cellular changes to support and control blood sugar ‘Everyone should use weights, especially women, because they have less “mechanical loading” on their skeletal system,’ says strength and conditioning coach, Nolan Sunnassee (onlinepersonaltraining.tv). ‘Weight training increases mechanical loading by building muscle around bones, which bolsters them.’ Don’t be put off by the term…

When you subscribe to Psychologies today! SAV E 64%* Great reasons to subscribe today! • PAY JUST £5 for your first 3 issues – saving 64%*• Get FREE and EXCLUSIVE coaching through the Psychologies Life Leap Subscriber Club• POWERFUL, LIFE-CHANGING IDEASand tools, mind hacks, advice and interviews• FREE DELIVERY to your door Don’t miss out – order today! Order online at SHOP.KELSEY.CO.UK/PSYBG1 Call now on 01959 543747** Quote ref: PSYBG1 Terms & conditions *Off er is available for new UK Direct Debit subscribers only. You will pay £5 for your first 3 issues. Your subscription will then continue at a rate of £21.89 every 6 months – saving 28%. Off er ends 31st July 2021. Savings are calculated on the full shop price of £4.70. For overseas subscriptions visit shop.kelsey.co.uk/PYY **Lines are open…

Lose Weight Feel Great! is a new magazine which will help you achieve the weight you’re happy with, by providing advice and inspiration on how to make simple and enduring changes to your lifestyle and food choices. Inside every issue: FOOD • Recipes and easy to follow instructions for delicious and healthy meals which are easy to make • Advice on food swaps so you can enjoy snacks and meals with less calories REAL LIFE STORIES • Inspiring stories from people who have found their happy weight • How they did it and how they maintained it ACTIVE • Inspiration and advice on how to get active and stick with it as part of a healthier lifestyle MINDSET • Advice on creating a healthy lifestyle with new habits to achieve…

HUNGER STRIKES AGAIN If you’re constantly peckish, a new piece of research might explain why. Scientists from King’s College London have made a breakthrough in the way we understand blood sugar. Previously, research has focused on the two hours after eating, but it’s now been shown that participants experienced sugar dips much later into the day, between two and four hours after their initial peak. Some people experienced much more severe dips than others, despite eating the same meals. Those who experienced big dips several hours after eating felt up to nine per cent hungrier and ended up consuming hundreds more calories during the day than those who didn’t experience such extremes. They also waited around half an hour less before their next meal compared to ‘little dippers’. So, if…

The Fatt Pack (£10, livefatt.com) includes a mix of ketogenic nut bars and one cookie – perfect to help me on my keto diet. High fibre, prebiotic and with no artificial sweeteners, the pack includes the brand’s new Caramel & Sea Salt Bar (pictured) and Almond & Vanilla Cookie. All with less than 3g carbs each. Bioderma Cicabio SPF 50+ (£10, naos-store.co.uk) is on my fave sunscreen list. It’s designed for sun-damaged skin and to minimise pigmentation but what I like best is the high factor, the ease with which it applies, and the very slight green tinge to reduce redness. Caudalie Vinofresh Natural Stick Deodorant (£13, uk.caudalie.com) gives natural but effective protection from odour and lasts all day. Free from aluminium, bicarbonate of soda, alcohol, silicone and fragrance, the…

SCENTS FOR THE LOO! Powered by essential oils, the Essential Drops Bathroom Aromatics (from £18, essentialdrops.co.uk) are designed to naturally reduce and prevent bathroom odours. Simply add 3-4 drops to the sink basin or toilet bowl and let the oils create a film to trap unpleasant odours. Alternatively, the drops can be added to an oil burner or reed diffuser to scent any room. BACK TO LIFE Did you know that you can easily regrow certain vegetables including celery, spring onions and garlic? Simply place the ends in water and watch as you grow an unlimited supply of veggies! Make the task even simpler with the Brabantia Regrow Kit (£24.25, brabantia.com), which ensures the veggies stay at the optimal water level to grow effectively. Sustainable speakers Get ready to host…

…and save 26%. Plus receive two therapy balms from SCENTERED Living a naturally healthy, fun and optimistic lifestyle has never been easier than with Top Santé there to guide and support you. Subscribe today for achievable advice to help you get the most out of every day and take steps towards a healthier future! GREAT REASONS TO SUBSCRIBE TODAY: • Pay just £18.99 every 6 months – saving 26%. • Receive two therapy balms form SCENTERED WORTH £29.• Free UK delivery.• Get life-enhancing tips on everything from health and fitness to food and beauty. Your gift worth £29 TOP HEALTH TOP FITNESS TOP BEAUTY TOP NOURISHMENT DON’T MISS OUT - ORDER TODAY! ORDER ONLINE at SHOP.KELSEY.CO.UK/TSAP721 CALL NOW ON 01959 543 747* Quote ref: TSAP721 *Lines open Mon-Fri, 8.30am-5.30pm. Calls are…

WITH THE WAY THINGS are going, more than five million people in the UK are expected to have diabetes by 2025*, with around 90 per cent being Type 2 diabetes, eight per cent Type 1 and two per cent presenting with a rarer form. There are a multitude of potential causes for the disease, depending largely on genetic make-up, family history, ethnicity, health and environmental factors. And for Type 2 diabetes – the kind that causes there to be too much sugar in your blood – a number of factors including obesity, lack of exercise, age and poor diet play important roles in both the cause and the prevention. As it stands, there are various ways to manage diabetes but no cure. However, as with so many conditions, studies looking…

Squat 1 Stand with your feet hip-width apart, toes pointing forward. 2 Bend at the knees and ankles and slowly lower yourself down with your bum going backwards, as if sitting. 3 Go as low as you can without discomfort, keeping your chest and head up. 4 Avoid arching your back and push through your heels to rise back up. Bodyweight If you’re new to squats, prioritise technique before adding weight. Slowly sit back as if perching on a tall wall, holding a chair or worktop if needed. Get a little lower each time. Up-level With both hands, grip a dumbbell or kettlebell at your chest, ensuring your technique is perfect, before slowly increasing weight over a few weeks. Next challenge? Hold a weight firmly overhead for the squat duration.…

Back at the gym and ready to update your kitbag? Look no further than Built for Athletes Hero 2.0 Backpack (from £79.99, builtforathletes.com), which is a bespoke kit carrier that gives back to the planet. Not only are the bags the perfect place to stash your shoes, shakes and sweaty gear, but the brand has also partnered with Ecologi to plant a tree for every bag purchased. In fact, more than 10,000 trees have been planted to date! The backpacks are fully waterproof, too, so will see you through all seasons and sessions. Choose from the 25-litre pack or the 45-litre version.…

VERY ‘APPEELING’! While nothing beats a spa treatment when it comes to treating your skin, Murad Vita-C Triple Exfoliating Facial (£67, murad.co.uk) is a salon-quality formula you can use in your own bathroom! It combines three exfoliants with gold-stabilised vitamin C for a high-level antioxidant boost. What’s more, the triple-action resurfacer is clinically proven to smooth your skin’s texture as well as a professional microdermabrasion facial in just one application. Use 2-3 times a week for a super-radiant complexion. ECOFRIENDLY DETANGLING WetBrush has launched a collection made entirely with plant-based bioplastics. The Go Green Treatment & Combs (from £7.99, fragrancedirect.co.uk) are inspired by the Swiss cheese plant and the brand states 65 per cent less energy was used during the making of this range. Featuring built-in oils and nutrients, including…

Save sugar for the outside of your body! We love Zoe Bee Coffee & Clay Scrub (£27, zoebeebeauty.co.uk), which contains sugar as well as coffee grounds, sunflower seed oil, clay and essential oils to give your face and limbs a good polish! Vitamin C is known for its brightening effects, helping to counteract the oxidisation caused by inflammatory free radicals. It also stimulates collagen synthesis and restores bounce and suppleness. Wild Science Labs Root + Fruit Power Smoothie Skin Polish (£35, wildsciencelab.com) includes stabilised vitamin C and is perfect for sloughing away dirt, debris and pore-clogging pollutants. Try the brand’s Juice Boost Brightening Serum (£38), which is also packed with stabilised vitamin C, as well as hyaluronic acid, betaine, gardenia florida fruit extract and organic aloe vera. New faace Dull…

SUGAR-FREE AND DELICIOUS! New to the chocolate scene is NOMOSU (£8 for two 85g bars, nomosu.com), a range of sugar-free bars that taste as amazing as they look! Choose from eight flavours, including Dark Chocolate with Orange Zest, Almond Butter, Matcha (pictured), and Dark Chocolate and Sea Salt. The sweetness comes from organic stevia that undergoes a water extraction process, so it has no chemical aftertaste like a lot of stevia products. The beautiful, triangle-patterned bars are perfect for those serious about their chocolate who also want to dodge the blood sugar crash! TESTED: ‘NOMOSU bars are seriously the best sugar-free chocolates bars I’ve ever tried! I had no energy dip after eating them and they taste the same as eating regular high-quality chocolate. I’m so impressed with this brand…

THIS CAKE IS relatively low in sugar and swaps refined flour for ground almonds and wholewheat flour. The whipped yoghurt to accompany it is sweetened with a little honey and is infinitely better for you than buttercream. This cake looks and tastes deliciously sinful, but it’s actually full of fibre from the almonds and wholegrain, gut-friendly bacteria from the yoghurt, and packed with antioxidants and vitamins from the berries. WHOLEGRAIN ALMOND CAKE WITH WHIPPED YOGHURT ■ Butter 240g, unsalted and at room temp■ Sugar 160g, granulated■ Eggs 4 large and separated■ Almond essence ¼ tsp■ Wholewheat flour 100g■ Ground almonds 120g■ Baking powder 2 tsp■ Milk 60ml■ Salt pinch■ Greek yoghurt 400g, 0% fat■ Double cream 300g■ Honey 2-3 tbsp or to taste■ Orange 1, zested■ Strawberries, raspberries and blueberries…

MORE THAN 4.8 million people in the UK have diabetes, according to Diabetes UK. This is equal to one in 14 people. The vast majority of these cases are the largely preventable Type 2 diabetes, where the insulin your body makes either can’t work effectively, or you are unable to produce enough of it. Almost 90 per cent of people with Type 2 diabetes are overweight or obese, which can lead to insulin resistance. This is the term used to describe how your cells become less sensitive to insulin as a result of elevated blood glucose levels over a prolonged period. To lower the risk of diabetes, or indeed manage the condition if you already have it, it is important to keep your blood sugar levels low and steady. The…

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…

You probably already know that exercise is wonderful for your heart, but did you know there are benefits for your liver, too? Japanese researchers have found that following a regular exercise regime can reduce liver steatosis (a build-up of fat) and stiffness in people with non-alcoholic fatty liver disease, which is the most common liver disorder worldwide. When paired with a weight loss programme, regular exercise reduced liver steatosis by an additional 9.5 per cent, and liver stiffness by an additional 6.8 per cent. ‘With freedom, books, flowers and the moon, who could not be happy?’Oscar Wilde.…

Z-ora Superfood Bowls (£14.30 for 450g, z-ora.com) are perfect for low-carb fans. They come in three flavours and are packed with nutrients. CarbZone Low Carb Crunchy Granolas (£5.08, carbzone.co.uk) have 3-5 grams of carbs per portion and 12 grams of protein, in three different flavours. Keto Hana Keto Granola (£6.99, ketohana.co.uk) is grain-free and is sweetened with natural erythritol and stevia. Comes in two flavours.…

TO EASE ANXIETY TRY OAT STRAW Oat straw, also known as oat flowers, can soothe emotions and strengthen your nervous system. When used regularly, it is particularly beneficial for increasing emotional strength as it gradually works to increase resilience. Oat straw can help reduce the effects of anxiety and stress experienced during menopause when combined with other herbal relaxants and is not over-stimulating, gifting a calm, inner strength to women who feel worn down by stress or insomnia. It also enhances the actions of other nervous system tonics, such as St John’s wort, rosemary and lemon balm, and is considered generally safe to take over long periods of time. HOW IT WORKS Oat straw contains important minerals and lipids that help balance blood fat, blood sugar and hormone levels, as…

✗ YOU NEED SUGAR Sugar and fructose are not essential to your health and have no nutritional requirement. Sugar contains calories, but has no essential nutrients – just empty calories. You are led to believe that brown sugar, honey, agave and maple syrup are better forms as they are more natural – less refined – but sadly your body still sees it as sugar and treats it in exactly the same way. Glucose is found in every cell, but your body can produce this naturally through protein, meaning glucose is not essential to your health. ✗ FRUIT AND FRUIT JUICES ARE GOOD FOR YOU Fruit is nature’s candy so limit consumption to treats only. Always eat whole fruit as the fibre slows down the digestion and does not flood the…

WE LIVE IN a sugarsaturated world. Every major holiday or celebration is aligned with sugar in some form – cakes at Christmas, chocolate eggs at Easter, sweets to celebrate a birthday. But we are also more clued up these days on the effects of too much sugar and the damage it does to our bodies. This is why the market for sugar-free foods has exploded in recent years, to cater for a new and growing group of consumers, made up of diabetics, as well as those on low-carb and keto diets. Food manufacturers are turning to a seemingly endless list of sugar substitutes to win over these new consumers. But while you might know about the negative side effects of artificial sweeteners, such as acesulfame K, what about other types?…

Janus Organics CBD Capsules (£55, elementsofgreen.com) features hemp seed oil, cannabinoids and terpenes. Everything your body needs for extra support. Bud & Tender (from £45, budandtender.com) is a broad-spectrum oil that boasts decent levels of cannabinoids CBD, CBC and CBG – all of which can help reduce inflammation associated with diabetes. iChill XL Cannabis Oil (£89.99, icbdglobal.com) is the strongest oil in the iCBD range, made using full plant extract and additional anti-inflammatories, including hemp seed oil, turmeric oil and strawberry seed oil. Endoca Raw Hemp Seed Oil (£10, endoca.com) is a cold-pressed, extra virgin, organic hemp seed oil of the finest quality. You won’t find any CBD here, but it’s a must-have for those battling diabetes. Take 3 tbsp a day. Herts Hemp CBD Cannabis Oil Drops (from £18.50,…

MIRROR, MIRROR ON THE WALL… Who’s the fittest of them all? Actually, you could be, with the new VAHA fitness mirror (from £1,150, vaha.uk). These new workout devices stream a virtual personal trainer directly into your home, like a hologram. The smart products have grown in popularity over the pond in the US during the past year, and now you can enjoy this futuristic form of exercise, as Germanbased tech company VAHA has just launched Britain’s first interactive fitness mirror. So much more than just a shiny mirror, it offers more than 200 different workouts, such as HIIT, yoga and strength training, which you can enjoy from your living room. This includes live and on-demand classes, and even one-to-one training sessions. Work out alone or with friends, virtually or in…

WHETHER you’re swimming front crawl, breaststroke or doggy paddle, the physical benefits of swimming are long documented as a low impact way to tone muscle and build cardiovascular strength. But over the course of lockdown, thousands of people discovered what many in the wild swimming community have loved for a long time. Come rain or shine, summer or winter, wild swimming can have an incredible impact on your mental health and wellbeing. Women are more likely to swim outdoors more often, and in any weather, than men, according to a recent report*, with 63 per cent of female swimmers swimming outside once per week or more in winter, compared to 44 per cent of men. And female participation in outdoor swimming grew 65 per cent in 2020. While groups abstained…

Instagrammers and podcast hosts Sophie Bertrand and Bari Stricoff have plenty of nutrition know-how and this was the first recipe they ever made together. If you don’t have a food processor, don’t worry, just mash up the ingredients. This recipe is featured in their new book Forking Wellness: Your No-Nonsense Guide to Health and Nutrition (£16.99, Meyer & Meyer), which is out now and available in paperback and ebook. Makes 4 large or 8 small burgers ■ Quinoa 180g, uncooked■ Black beans 400g, tinned, rinsed, drained and divided into two portions■ Sweet potatoes 2, large and cooked■ Eggs 2, regular or flaxseed ‘eggs’■ Nutritional yeast 2 tbsp, optional■ Spicy-and-smoky spice blend 3 tbsp, or a mix of cumin, onion powder, turmeric, chilli powder, salt, pepper, coriander and cayenne pepper■ Coriander…

DIABETES EXPERT Roy Taylor is professor of medicine and metabolism at Newcastle University and honorary consultant physician at Newcastle Upon Tyne Hospital. He’s also the author of Your Simple Guide to Reversing Type 2 Diabetes. Q How can Type 2 diabetes affect your feet? A Nerves anywhere in the body can be damaged. Have you ever experienced a “dead-leg”? By sitting awkwardly and squeezing a nerve for too long, you can block capillary flow of blood to the nerve and cause it to stop working. If you are in normal health, the numbness will go away within a few minutes of relieving the pressure. Unfortunately, nerve problems in diabetes are not so easily reversed. Numbness in feet is a particular problem because it prevents the body’s normal warning sign of…

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