Indholdsfortegnelse for March 2022 i Top Sante

Are you getting enough sleep? Chances are you’re probably not, with one in three of us suffering from poor sleep, according to the NHS. Stress, work and digital devices are often blamed, and I know these are all things that stop me from getting a good night’s rest – as well as my four year old! But I also know I don’t help matters by not switching off my phone early enough before bed, and instead getting engrossed in scrolling (I’m looking at you, Instagram!). My husband is also a terrible sleeper, so for this issue we have been testing out mattresses (see page 52) and various other sleep aids, including a weighted blanket and some herbal teas. Sleep is a topic that could have filled an entire magazine (watch…

The uplifting stories one What a Wonderful World: Good News Stories to Calm Your Mind for a Peaceful Night’s Sleep (HarperCollins, £9.99) Switch off your digital device and immerse yourself in these soulful true stories. Break away from negative news cycles with this collection of 100 short news stories, which emphasise the positives happening all around you. Covering environmental developments, technological progress and random acts of kindness from all around the world, this book is designed to be a beacon of hope for these anxious times. Read before bed to calm your mind. The pain-free period one You Can Have a Better Period, by Le‘Nise Brothers (Watkins, £14.99) Ever wondered why you feel so angry just before your period? Or whether it’s supposed to be so painful or heavy? The…

It is estimated that one third to half of the UK population lives with pain*, with many reporting their pain having a significant impact on their physical and emotional health. It’s also increasingly recognised that medication alone is not the answer: painkillers do not ‘kill’ the pain – at best they relieve some of it. Here, Dr Nicola Sherlock shares why those living with pain need to adopt a more holistic view of it and consider what else can be put into their toolboxes of support to better manage it. 1 UNDERSTAND YOUR PAIN Chronic pain is difficult to understand. Why does one person’s pain persist month after month, while someone else’s resolves? Recognising the difference between acute and chronic pain is the first step in understanding it. Acute pain…

Elomi Energise Bra (from £36, elomilingerie.com). Elomi specialises in lingerie for fuller figures, and this sports bra comes in sizes 32 to 46, D to K cups. There are separate cups, side support and a J-hook fastening for added comfort. Shock Absorber Ultimate Run Bra (£46, shockabsorber.co.uk). This award-winning and run-ready bra now comes in the brand’s new-season colour: Dusty Lilac. Perfect for high-impact sports, it’s said to reduce bounce by up to an impressive 78 per cent. Maaree Solidarity High-Impact Sports Bra (£64, maaree.com). Using Maaree’s patented Overband Technology (a curved panel that runs across the breasts for extra support), this high-impact bra will reduce boob bounce whether running or lifting. Freya Sonic Sports Bra (£40, freyalingerie.com). Boasting bra-sized activewear up to a K cup, Freya is the must-know brand for those…

RELIEF FOR DRY EYES According to eye brand Peep Club, up to 80 per cent of people suffer from dry eye syndrome, which can cause a gritty, irritated and itchy feeling. Office environments have been known to exacerbate the issue, with hours spent staring at screens and air conditioning contributing to tired, strained eyes. To help, Peep Club Portable Hydrating Humidifier (£55, peepclub.com) works to keep eyes hydrated by replacing lost moisture in and around your eyes. 95% …wof packaging for beauty products is thrown away in the UK after just one use*. GET STRONGER, SHINIER AND MORE RESILIENT LOCKS Injecting shine and vitality into dry, sensitised hair can be difficult but the Lazartigue Repair range steps up to the challenge with its vegetable keratin-enriched formulas that are vegan. Keratin…

ACCORDING TO A recent YouGov poll, 32 per cent of adults are getting seven hours of sleep a night, with 27 per cent getting just six hours a night. The National Sleep Foundation advises that the difference between a restless and a restful night has a lot to do with your diet. It’s tempting to turn to medication if you aren’t sleeping well, but there are some simple dietary adjustments that may help. HARNESS YOUR HORMONES Melatonin lets your body know when it’s time to sleep and when it’s time to wake up. But as you grow older, your melatonin levels decline and you can experience a deterioration in sleep quality. Happily, some foods contain melatonin naturally, for example milk, tomatoes, peppers, cherries, grapes and strawberries, so try eating more…

POSTURE EXPERT Nadia Alibhai is an osteopath, posture expert and owner of Back 2 Well-being (instagram.com/back2wellbeing). Q I suffer from arthritis. Is there anything I can do to help treat it naturally and relieve the pain? A Treatments include ensuring your diet includes antioxidants, such as vitamins A, C and E, to help prevent further damage to the joints. Add turmeric to dishes as it contains curcumin, which has antioxidant and anti-inflammatory properties. A diet rich in omega-3 fatty acids is also helpful as they are anti-inflammatory. Oily fish, such as sardines, mackerel and herring are good options, or for vegetarians, flaxseeds, linseeds, chia seeds and walnuts. Vitamin D3 with K2 and magnesium supplements are important for bone health and try to keep your weight close to your ideal bodyweight…

I’ve always loved keeping fit. It helps that I am constantly on the go for my work, which keeps me active. However, I’m now at an age when my body is going through natural changes and so I need to care for it even more. It was so important in my recent role on stage in Cabaret All Stars that I kept in good shape as I was performing alongside young people with athletic bodies, so I wanted to be the best version of me alongside them. My favourite type of exercise is being outdoors, although I don’t much like running. I’ve had many instructors in the past but the one I have now is perfect as he makes the workouts fun. I can’t bear trainers that push you to…

THIS IS A MASSIVE SUBJECT AND IT’S SO critical for energy. So why is sleep so important? When you’re sleeping, your body is hard at work repairing damage caused by stress. Your cells produce more protein while you are sleeping, and these protein molecules form the building blocks for your cells. What’s more, a study published in 2001 found a correlation between people with insomnia or interrupted sleep and elevated cortisol in the blood. One thing to point out is that the hours of sleep you get between 10pm and midnight are the most helpful. The theory is because when the sun goes down and it becomes dark, the pineal gland in your brain releases a surge of melatonin – a natural hormone that makes you feel tired and helps…

FOR OPTIMUM BRAIN health, few things are more important than your intake of dietary fats, but not just any old kind of fat – we’re talking omega-3s. Your brain is 60 per cent fat and for it to work properly, it really does matter what kind of fuel you feed it. Even saturated fats and cholesterol, which are so often demonised, are needed for brain health – but your body can make them if needed. It can also make its own “monounsaturated” fats in the form of omega-7s and 9s. The only fats you need and that your body can’t make, and so must come from diet, are the polyunsaturated: omega-3 and omega-6. Both are essential, but you need them in the right balance. Typical modern diets are over-rich in…

SAY NO TO NIGHT-TIME SCREENS There are plenty of apps and screen-based meditations to help you relax and meditate before bed, but they still involve using an EMF-emitting device, i.e. a smartphone, which can interrupt your pineal gland’s job of instructing the production of night-time melatonin. This is where Morphée (£79.95, morphee.co) comes in. The non-digital device is pre-programmed with 210 guided meditation sessions, plus relaxing sounds, making it the ideal accessory on your nightstand. It also has a battery life of 7-10 days. And for the little ones… The new My Little Morphée (£79.95, morphee.co) is ideal for children aged 3-8. With its almost 200 meditations, stories, nature sounds and soft music, the device helps kids wind down. It’s completely free from any electrical waves so as not to…

1 MONTMORENCY CHERRIES Montmorency cherries are one of the only natural food sources of melatonin, the hormone that regulates sleep. A study by Northumbria University showed that when participants drank two 30ml concentrated shots of cherry juice twice a day for a week, they slept, on average, 39 minutes longer, their sleep quality was better, and they felt less sleepy during the day. Drink a cup an hour or so before you go to bed. TRY IT: Optima Healthcare Activ Juice Cherry (£15.99 for 1ltr, hollandandbarrett.com) 2 LETTUCE Lettuce contains lactucarium that has a natural sedative and mind-calming effect. To make a sleep-inducing drink, juice one organic, fresh lettuce with a banana – rich in tryptophan – and some nut milk. 3 KIWIS Eating two kiwi fruits for a month…

Relaxation position ● Lie on your back on your mat with your knees bent, feet hip-width apart and parallel. ● Aim your heels towards the centre of each buttock. Your feet should be about hip-width apart. ● If you need to, place a small, folded towel or firm, flat pillow underneath your head. The idea is for your neck to be lengthened but to maintain its natural curve. Your head should be neither tipped forward nor back. ● If you are going to ‘remain’ in relaxation position, place your hands on the lower abdomen to allow the shoulders to widen and open. You could pop a pillow under each elbow to help with tension release. ● If you are using the relaxation position as a starting position, have your arms…

I always try and live my life through Ayurveda principles. It is a philosophy and a health system in one, helping us to understand that we are nature and we are of nature. I love following the ancient teachings that promote a 360-degree approach to wellness. It really helps you get to focus on your mind and body, and understand yourself. I’ve always been into wellbeing and this 5,000-year-old theory is fascinating. I am constantly on a learning journey. Through Ayurvedic, I have learned that the different seasons can determine how your skin reacts. Winter, for example, is a season that makes you feel a bit sluggish and your skin can get quite dry. I swear by body oil and slather it all over to stop drying out like a…

SHEET PAN CHICKEN WITH TOMATOES AND CHICKPEAS This isn’t a true confit because the chicken isn’t fully submerged in fat, but there’s a very generous amount to caramelise the tomatoes and chickpeas, and create a concentrated pan sauce while the chicken slow-roasts up top. 8 servings ■ 2 tbsp paprika■ 1 tbsp dried oregano■ 8 chicken leg quarters (thigh and drumstick; about 2.75kg total)■ 2 tbsp kosher salt, plus more as needed■ 2 x 640g cans whole, peeled tomatoes■ 2 x 430g cans chickpeas■ 6 thyme sprigs■ 4 bay leaves■ 3 chillies de árbol■ 310ml extra-virgin olive oil■ 1 large red onion■ 12 garlic cloves, unpeeled■ Sherry vinegar, for serving 1 Stir together the paprika and oregano. Arrange chicken on a large, rimmed baking tray and season with 2 tbsp…

EAT SMART TO SLEEP SOUNDLY The food and drink you consume impacts every aspect of your health – and that includes sleep. Making it simple to see exactly which foods promote a restful night, turn to page 71 for our sleep diet plan. Feel stronger with Pilates Did you know Pilates can strengthen your core and help you feel stonger and more energised? Find our invigorating morning routine on page 80. Stay safe while night running Enjoy the cardiovascular health benefits and the endorphin release you get from running at a time that suits you. If that means running at night, turn to page 84 for tips on how to be alert to your surroundings. 1/3 …of Brits live with chronic pain. Help is at hand with our tips and…

Almased delivers Better weight loss vs a normal 2,000 calorie diet3 Reduced body fat while maintaining muscle4 Clinically proven weight loss vs a fat-restricted low-calorie diet5 Improved glycaemic control for Type 2 diabetes6 Rich in antioxidants and nutrients including Vitamin C and zinc7 Lose weight with two Almased shakes each day* Maintain weight loss with one Almased shake each day Free from gluten, artificial flavours, fillers, stimulants or preservatives Suitable for vegetarians, sportsmen and women, and those with diabetes…

KNEE-SY DOES IT? Many people are put off running or other strenuous sports for fear of damaging their knees. While there is, of course, always a risk of injury, a recent study might put your mind at rest when it comes to osteoarthritis, at least. An analysis in Arthritis & Rheumatology found no link between the amount and duration of physical activity and the risk of participants developing knee osteoarthritis. It was fairly comprehensive, too, looking at more than 5,000 participants and following them for between five and 12 years.…

CANDLE CORNER The Wild Planet Aromatherapy range (from £9, wildplanet aromatherapy.com) of natural, non-toxic home fragrance products, including candles and reed diffusers, will keep your home smelling fresh, without the need for harsh chemicals. For spring, we like the uplifting Revitalise Collection (from £17). For more tips and candle inspiration, visit thecandleconnoisseur. co.uk. STEAM DREAM Refresh your home this Steam your clothing and keep other fabrics clean and fresh with the Laurastar Iggi (£179, laurastar.co.uk). This handheld steamer uses dry microfine steam (DMS) technology to eliminate 99.9 per cent of viruses, bacteria and fungi, along with 100 per cent of dust mites in one quick spray. It also removes wrinkles and creases from even delicate clothes. All of this, without any harsh chemicals! CLEARING THE AIR Created in response to…

1 When choosing fish, opt for mackerel rather than cod. Mackerel is an oily fish and will contain far more omega-3 per serving than cod, prawns or squid for that matter. 2 When snacking, choose fresh, oily nuts and seeds high in omega-3, including walnuts, flaxseeds and chia seeds. Raw rather than roasted nuts are also best as high heats can damage the delicate long-chain omega-3 fats. 3 Rather than using a pre-prepared salad dressing, butter or sunflower oil on your salads and veggies (which contain more omega-6 than 3) try cold-pressed oils of walnut or flaxseed, both of which are rich in omega-3 and don’t have a very strong taste.…

WE ALL know that getting enough sleep is crucial for your wellbeing and yet it’s estimated around a third of people will, at some point, have problems sleeping. Insomnia can be triggered by a number of things including stress, anxiety, depression or grief, as well as breathing problems and pain. But if the above don’t seem relevant to you and yet you’re still having trouble falling and staying asleep, you might want to consider what you eat. ‘Most people forget that diet is also a major contributory factor in sleep,’ says nutritionist Lily Soutter (lilysoutternutrition.com). ‘There’s no point concentrating purely on lifestyle factors, such as exercise, how stressed you are, or making your bedroom a Zen haven if you’re not taking what you eat into account. You need to balance…

MAKE A SPLASH 336% …How much demand for fitness products rose in January 2021 compared to the previous year*. MOVE-PROOF YOUR MAKE-UP If you live an active life, chances are you’ll want beauty products that can withstand your lunchtime Spin session or won’t run while you speed-walk the dog. Exercise-ready make-up that doesn’t smudge from a little bit of sweat is booming right now, and Skin in Motion (skininmotion.com) has fast become our new go-to make-up and skincare brand for an exercise-ready complexion. Vegan, non-toxic and cruelty-free, the products have been designed to look after your skin while you work out, thanks to a non-comedogenic and sweat-proof formula. They’ve even been trialled on athletes! TopSanté PROMOTION Immerse yourself in the world of virtual races and classes from the comfort of…

CREAM OF THE CROP Many people are trying out milk alternatives and research shows taste is the top reason plant milk drinkers would switch brands*, so a decent flavour that won’t spoil your cuppa and tastes nice on its own is a priority. Now Lilk has launched two plant-based milk alternatives made with a blend of grains and seeds to produce a dairy-like product. The Lilk Common Blend (£2, ocado.com) is the everyday one, and is made with rice and oats. The Lush Blend (£2.20) is for when you need something creamier, such as in a hot chocolate or sweet bakes. This is made from oats, coconut and quinoa. The recyclable packaging make it even more appealing. GET A VITAMIN BOOST These Human Food snack bars (£3.30 per bar, humanfood.bio)…

GOLDEN MILK IS MADE with turmeric, cinnamon, ginger and black pepper. Turmeric contains curcumin, which can help enhance serotonin and increase production of dopamine, both of which are helpful in reducing stress, and in turn help combat insomnia. Here, I’ve turned it into a smoothie. Bananas not only add sweetness, but can aid sleep, thanks to high levels of magnesium and potassium, which act as muscle relaxants. They also contain tryptophan, which helps control melatonin levels – key to making you feel sleepy in the evenings. GOLDEN MILK & BANANA BEDTIME SMOOTHIE Serves 2 ■ 300ml oat milk■ 1 tsp ground turmeric■ ½ tsp ground cinnamon■ ¼ tsp ground ginger■ Pinch freshly ground black pepper■ 1 overripe banana, peeled and sliced 1 Whisk together the oat milk and all the…