Indholdsfortegnelse for April 2022 i Top Sante

It would be an understatement to say that stress and anxiety have affected pretty much all of us in some way over the past two years. At Top Santé, we’re always looking for the latest ways to help manage and reduce stress levels, as we know stress has such a detrimental effect on one’s mental wellbeing (former columnist Dr Rangan Chatterjee once told me he felt stress was worse for health than smoking or poor diet). With April being Stress Awareness Month, our special section helps you reclaim a sense of inner calm, with 12 helpful tips to reduce stress and anxiety each day (page 60), why cycling isn’t only a great physical fitness booster but also fabulous for your mental wellbeing (page 66), and a gentle but effective mini…

HIPPEAS Chickpea Puffs (£24 for 24 packs, uk.hippeas.com) are gluten-free and free from MSG and palm oil. They are also high in protein and fibre, so are a healthier alternative to crisps and salted snacks. Flavours include Take It Cheesy, Sweet Chilli Haze and, my son’s favourite, Sweet and Smokin’. Munchy Seeds (from £3.50, munchyseeds.co.uk) creates delicious seed snack mixes that are packed with vitamins, minerals, fibre and protein. The Cacao & Apricot flavour is perfect for anyone with a sweet tooth like me, thanks to the dried apricot, dates and cacao nibs. Two Bees Honey (from £5.99, twobees.buzz) is a fantastic new company that creates products with the environment and bee-welfare in mind. The different varieties of honey are ethically sourced from beekeepers around the world. Plus, the honey…

Sweet dreams… WHAT: The Ultimate CBD Sleep Experience WHERE: Mondrian Shoreditch, London WHEN: Ongoing offer PRICE: From £350 per night The Ultimate CBD Sleep Experience is designed to help guests feel deeply relaxed and re-energised. The overnight package includes a 60-minute full-body OTO CBD Balance massage, with CBD oil infused with jasmine, helichrysum and chamomile to calm the nervous system and promote deep relaxation. Before going to sleep in a luxurious room at the Mondrian Shoreditch London hotel, you’ll be treated to a soothing OTO CBD sleep selection set, which includes a CBD Lavender Pillow Mist, a Balance CBD Aromatherapy roll-on and a CBD Night Face Mask, infused with pure OTO CBD, nourishing baobab oil and vitamins to help rejuvenate and restore the skin. Visit sbe.com for more information. Meditate…

This following sequence is designed to help you train your nervous system to swing harmoniously and healthily between activated and relaxed states, and to respond better to stress. Some of these practices stimulate the vagus nerve – the winding nerve that runs from your brain down to your intestines, and which is key in regulating your nervous system – while others safely increase your resilience, or induce relaxation. Always make sure you listen to the sensations in your body and notice what feels good. If anything feels painful physically or triggers anything emotionally, gently back off and choose a different movement. The more you practice, the more you can learn how to use the right tools in a compassionate way. EXPANDING AND CONTRACTING How it helps: This move teaches your…

STRIKE A POSE Go with the flow in TALA DayFlex (from £38, wearetala.com), the latest yoga-inspired collection to come from the eco-activewear brand. Featuring premium styles with a cosy feel, the range of high-waisted leggings, cycling shorts, flared yoga pants, tops, bras and vests are the perfect partners to your yoga and meditation sessions. Or, let’s face it, for wearing around the house. Sustainable to the core, the collection is made from 75 per cent recycled nylon and 25 per cent Lycra sport. Choose from nine new styles and colourways. 1.4 million …the number of Brits who have experienced a reduction in anxiety or depression symptoms through swimming*. TAKING WORKOUTS TO NEW HEIGHTS Giving a new meaning to an “exercise high”, the UK’s tallest residential building, Landmark Pinnacle, has just…

ALTHOUGH MANY people are now heading back to workplaces, plenty are still working from home, either part time or permanently. This has led to a rise in stiff necks and back pain. Back in 2020, a quarter of working Brits took up residence on their sofa with a laptop, and one in four were even sitting on a bed or the living room floor to work*. The majority of people tried to adapt their working space to make themselves more comfortable, with 30 per cent sitting on cushions and 21 per cent using books or board games to raise their laptop or keyboard to a suitable level. And nearly half of those working from home said they were spending more time at their home workstations for longer periods of time…

Your 40s are a significant time – often feeling like the arrival at a crossroads, with past behind and your future path ahead, although not yet clear. Now, your skin’s functions, although still vital, are beginning to slow down. The skin’s regular 28-day renewal has begun to slow, so facial contours may be less defined and skin less firm. Skin-firming and regenerative plant oils, such as sea buckthorn, carrot seed and pomegranate seed oils, strengthen and activate the skin’s own regenerative capacity. Pomegranate seed oil is especially helpful for its unique compound, punicic acid, which improves elasticity, skin tone and activates regeneration. NECK CARE Include your neck and chest in your facial care routine. Keep skin supple by applying easily absorbed facial firming oil to the neck area and down…

THE KETOGENIC DIET is growing in popularity as a tool for weight loss and its potential health boosting-benefits, but does it really work and is there a right and wrong way of “going keto”? Keto is a metabolic state of burning fat for fuel rather than carbohydrates. That fat can be the fat from your food, or the fat on your body. When you burn fat for fuel, bioactive compounds called ketones are released, which are used to make energy and can also increase metabolic rate, reduce inflammation and reduce cravings. Whilst we are hardwired to burn fat for fuel, in a world of constant carb consumption, the art of burning fat is fast becoming lost. Our appetite for breads, pasta, biscuits and buns leads to rising levels of insulin,…

THIS ONE IS A BIT naughty, but I do think it’s important to have balance and treat yourself now and then. Rhubarb is in season now, and this is one of my favourite ways to eat it. Rhubarb is especially fitting for this month’s issue, as it contains an antioxidant called gallic acid, which has been shown to help ease stress and support brain health. Pair that with the fact that eating something sweet releases mood-enhancing serotonin and it’s a win-win! ORANGE CRÈME CARAMEL WITH RHUBARB Serves 4 (you will need 4 dariole moulds) For the caramel ■ 100g granulated sugar■ 10g liquid glucose■ 30ml orange juice For the custard ■ 300ml whole milk■ Zest of 1 orange■ 3 free-range eggs■ 75g granulated sugar■ ½ tsp vanilla extract For the…

Q Can you recommend any exercises to do at home to get rid of “back fat” and love handles? A Doing hundreds of sit ups will never give you a visible six pack if you have fat covering the muscle underneath. Fat and muscle are much like oil and water: moving the water will not dramatically affect they oil on top. Instead, you need to look closely at numerous aspects of your health, including diet, exercise, sleep and stress. The University of Yale found a direct relationship between elevated cortisol and abdominal fat. Cortisol can cause fat to be stored centrally in your body and around the vital organs. The best exercises for changing your body composition are squats and deadlifts with adequately heavy weights, and making sure you have…

BE KIND TO YOUR HEART It’s all too easy to be self-critical, but it turns out that cutting yourself some slack is important for both mind and body. Middle-aged women who practise self-compassion have demonstrated a lower risk of developing cardiovascular disease – irrespective of blood pressure, insulin resistance and cholesterol levels. While studies on the detrimental impact of negative behaviour are numerous, this US study is an example of positive behaviour offering a healthy boost. The women who took part were aged 45-67, and self-reported on how often they felt inadequate, or granted themselves tenderness in trying moments. Those who scored higher for self-compassion had thinner carotid artery walls and less plaque build-up. So, try loving thoughts whenever you next face a challenge. ‘A flower blossoms for its own…

Part of the reason I wanted to lose weight when I was younger was due to my work. I wanted to be in musical theatre and doing eight shows a week means you have to be fit. And I wasn’t. I couldn’t walk up the stairs without getting out of breath, yet I was only 17 years old. I’d been avoiding PE at school for years because I hated it. I felt uncomfortable in those little skirts we used to be forced to wear. I was very inactive. Growing up, my parents always fed me wholesome, balanced meals, but it was the decisions I made later on that led to the weight gain. I was just really greedy! So yeah, wanting to lose weight started out as a work thing,…

LOOK AT YOUR DIET Consuming lots of processed and sugary foods can affect your hormones, resulting in mood dips. Eating a healthy balanced diet is key to maintaining hormone balance and can help to prevent you from feeling lacklustre. • Aiming to eat at least five fruit and veg a day can help this, as can cutting out, or at least reducing, processed foods and sugar. • Batch-cooking healthy meals can be a good way of reducing the likelihood of turning to junk food when you’re pushed for time and hungry. • It’s also advisable to reduce or cut out yeast, because this plays havoc with hormones. GET MORE SLEEP Sleep affects the levels of several hormones, including leptin and ghrelin, which control hunger pangs and fullness. Leptin gives your…

WHY THE RIGHT BREATHING BEATS STRESS When life gets tough, all you have to do is breathe yourself calm, according to mindfulness teacher Hannah Jane Thompson (breathelikeabadass.com), author of Breathe Like A Badass: Beat Anxiety & Self-Doubt, Calm Your Inner Critic & Build a No-Nonsense Mindfulness & Meditation Toolkit (£14.99, Welbeck Balance). The book provides a toolkit for soothing anxiety, beating self-doubt and building a focused, fulfilled and happy life. Using scientifically backed mindfulness, meditation and self-reflection techniques, you can reduce stress in many areas of your life. Take a deep breath and relax… BREATHING TECHNIQUE TO TRY • Mindfulness builds your mind-body connection, so you feel grounded and calm – even if your mind is racing. • Inhale deeply through your nose and imagine your body is hollow and…

1 LIMIT YOUR TIME ON SOCIAL MEDIA Poor time management when it comes to your use of social media is correlated to decreased moods. ‘What would be the benefits of setting a limit on your scrolling each day? Would it free up more time for other activities? Could this have a positive impact on your friendships, relationships, work productivity and general levels of stress?’ asks Dr Robin Hart, psychologist and cocreator of the Companion app (companionapproach.com). Try allocating one or two half-hour ‘scrolling slots’ per day, making sure not to have one less than two hours before bedtime, and see whether it helps your mood. 2 TAKE REGULAR EXERCISE Though we appreciate you more than likely already know the many myriad benefits of keeping up your fitness levels, the importance…

HAVING BEEN A heavy smoker in my youth, by my 40s I was suffering regular attacks of bronchitis and bouts of pneumonia. I was diagnosed with the lung condition bronchiectasis in my early 50s. Bronchiectasis causes lung weakness and vulnerability to infection. It was scary to think each new infection would further damage my lungs. In 2004, I married an American and moved to Poughkeepsie, New York. My new husband suggested I try running to help strengthen my lungs. Reluctantly, I agreed and started running and eventually I began to enjoy it. I actually found it meditative, yet revitalising too. After a year, my husband entered me into a 5k cross country race, and I had never been so frightened. I didn’t know anyone and didn’t think I would be…

TAKE CARE OF YOUR SCALP Scalp health is a growing consumer concern, with luxury beauty brand, Space NK, reporting a 196 per cent growth in demand for scalp care products. Common scalp issues include dandruff (caused by excess oil, leading to skin cell build-up), dryness (lack of moisture causes irritation and flaking) and itchiness (signifies an imbalance or reaction to a product). Try Wild Science Lab Leaf + Seed Head Strong Hair Defence Strengthening Serum (£35, wildsciencelab.com), which soothes, strengthens and makes hair more manageable. POWER UP YOUR CLEANSE Caught between wanting to address ageing skin concerns and targeting acne? With the Delo Rx Hybrid Cleanser (£85, delorx.com), you can do both. It was developed by cosmetic dermatologist Dr Stefanie Williams for women with breakout-prone skin, as well as rosacea.…

The slowing down of your skin’s vital processes is a natural part of life’s cycles and shouldn’t be seen as negative. To embrace ageing is to live a more vital, healthy and happy life in your later years. During menopause, oestrogen and progesterone decline, meaning less oil is produced in your skin and it feels thinner due to a decrease in collagen synthesis. Now, you can support and stimulate skin to decrease sluggishness and keep skin healthy and balanced. SKIN CIRCULATION Boosting microcirculation in the skin supports inner cellular processes, keeping skin oxygenated, radiant and healthy to aid regeneration. A weekly firming facial and using alternating warm skin compresses and cool facial rinses plus facial exercises is beneficial. Cleansing is the first step for healthy, vital skin at all ages.…

1 Thoroughly cleanse skin. 2 Using your ring fingers, take a tiny dab of eye cream and gently press into the skin, from the inner corners, outwards. 3 Beginning at the root of the nose, do eyebrow squeezes, using a gentle, rhythmical action along the eyebrow with forefinger and thumb. 4 Increase skin tone by opening your eyes as wide as possible without using your brow muscles. Increase muscle activity and hold it. Count to five and then relax. Repeat three times, blinking between each repetition. 5 Make gentle circular movements beneath the eyes using your ring and middle fingers. Begin at the inside corners and work outwards towards the temples. 6 Spread one pump of hydrating serum over both palms and apply to your face with a sweeping movement.…

GO LOW Focus on lowering your carbohydrate intake, which allows your body to take advantage of its natural ability to burn fat. Lowering carbs doesn’t mean no carbs at all though! It means becoming conscious of your carbs. Limit your intake of sweets, fruit juices, pastries, pasta, and breads, and instead choose low-carb alternatives. If the thought of ditching the bread has you breaking out in a cold sweat, fear not, there are many delicious, low-carb alternatives packed with gut-boosting fibre that taste just like the real thing. TIME YOUR MEALS What you eat and when you eat can make a big difference to the success of your keto journey. Creating an 8-hour window for eating can significantly increase fatburning, improve insulin sensitivity and stabilise blood sugar. ADD SOME SAUERKRAUT…

BREAKFAST BRUNCH SALMON HASH Canned fish has been a staple for me ever since I was fed canned sardines, pilchards in tomato sauce and canned salmon sandwiches, which my grandmother loved on a Sunday evening. Here is a twist on a fishcake but adding lots of flavour from store-cupboard ingredients to stretch a 400g can a little bit further. It’s a perfect example of how convenience cooking can be really tasty. Serves 4 FOR THE HASH CAKES ■ 400g can salmon■ 1 egg■ 1 tbsp cornflour■ 1 tbsp Dijon mustard■ Zest and juice of 1 small lemon, finely grated■ 2-3 tbsp olive oil■ 4 tbsp flour, for dusting FOR THE TOMATO SAUCE ■ 400g can chopped tomatoes in juice■ 198g can sweetcorn, drained (165g drained weight)■ 4 tbsp balsamic vinegar■…

Q I find my anxiety increases close to bedtime and have a million anxious thoughts running around in my brain, stopping me relaxing into sleep. How can I decrease this anxiety? AIt’s very common to find your mind racing with unhelpful or anxious thoughts and feelings just as you’re trying to drift off. Everyone responds differently and what works for some won’t for others. However, better sleep hygiene begins with a consistent bedtime and limiting screen time in the hours before bed. A tip from my own therapist that helps me with night time anxiety is to write down what’s worrying you and to put that piece of paper into a box, either physically or mentally. Getting the swirling thoughts out of your mind and onto paper feels purposeful, accountable…

The self-belief one You Just Need to Believe It: 10 Ways in 10 Days to Unlock Your Courage and Reclaim Your Power, by Andrea McLean (Hay House, £12.99) Learn how to create the life you always wanted with this practical guide to taming fears and boosting your courage. Written by TV broadcaster-turned-life coach, Andrea McLean, who left her successful career to follow a new path of fulfilment. You’ll find out how to break free from a destructive mindset, draw on inner strength and create change. All in just 10 days! The fashionista one Get Changed: Finding the New You Through Fashion, by Kat Farmer (Mitchell Beazley, £20) If you’ve ever felt your sense of self wavering, this book will help you regain confidence in how you look – and how…

CANDLE CORNER Miller Harris Mandarin Candle (£50, millerharris.com) has notes of sweet citrus fruits, herby marjoram, fresh moss and musk for an uplifting and energising aroma – perfect for spring! Each luxury candle is made using a natural soy and rapeseed wax-blend for a clean and even burn. For more tips and candle inspiration, visit thecandleconnoisseur.co.uk. REFRESH YOUR WOODEN FURNITURE Is your wooden furniture looking a little tired? Revamp your surfaces with natural Vitality Hemp BeeHemp Woodwax (£8.95, vitalityhemp.com). Harnessing the power of sustainably sourced hemp and beeswax, this toxin-free and food-safe polish is designed to deeply nourish and protect your woodwork to leave it looking shiny and new! FIXER-UPPER For many of us, a spring clean also includes plenty of DIY repairs around the home. However, liquid glues can…

Vitano Rhodiola (£9.90, vitano.co.uk) will give you a herbal boost by relieving symptoms of stress, such as fatigue, exhaustion, mild anxiety and low sex drive. It contains 200mg of dried roots and rhizomes extract and is vegan and gluten-free. Inessa Magnesium (£24.99, inessawellness.com) combines three types of magnesium in highly bioavailable forms including marine magnesium citrate from purified seawater, magnesium bisglycinate, which is gentle on the gut and has a calming effect, plus magnesium threonate, which can cross the blood-brain barrier, making it excellent for mental wellbeing and relaxation. Karmacist Mood (£40, karmacist.com) has been developed by Harvard and Stanford scientists to help promote emotional balance. It contains Safr’Inside™, said to be the only saffron extract proven to boost levels of serotonin, the key hormone that stabilises your mood. The…

STRESS IS A PERFECTLY NORMAL response in your body, and most of us experience it at some point during the day. It’s not necessarily bad as it can help you deal with pressures, such as meeting a deadline at work, speaking in public, or avoiding an accident. Stress becomes an issue when it lingers due to unhappiness at work, relationship issues, illness or trauma. Long-term stress can have a severe impact on your health, contributing to weight gain, high blood pressure, sleep issues, memory issues (brain fog), digestive issues, fatigue and a weakened immune system. Continued raised cortisol levels can increase fat in the belly area, which is associated with insulin resistance and an increased risk of type 2 diabetes and cardiovascular disease. Cortisol has also been shown to increase…

With my 500 plus hours of yoga teacher training, added to my advanced Pilates, barre and dance training specialising in movement for mental health, I founded a new modality called Transformative Movement Method (TMM). The movements are designed to equip people to gain improved physical health and a balanced state of mind, thanks to both energising and relaxing movements. RESTORE These movements nourish with deep breathing and stretching, slow movements and meditations from yin yoga and somatics, to help down-regulate an overly stimulated nervous system to feel safe, relaxed and centred. FLOW These movements open the body and shift you from a survival to a creative state, through circular movements inspired by vinyasa yoga and contemporary dance. They’re designed to help you trust your intuition and feel more receptive and…

I had always dreamed of having my own fashion business. During my days at Heriot-Watt University in the Scottish Borders, where I was studying for a degree in Textile Fashion Design & Management, I designed and made my own fuller-bust collection, largely because of my own struggles to find suitable clothing for my curvy shape (I’m a 30HH bra). Before I’d even graduated, I’d landed a job as a fashion buyer for Scottish company Internacionale. A successful career followed, including three years at high street fashion chain New Look in Weymouth, England, before moving back to Scotland to marry my boyfriend Keith (Lasley, former Motherwell football player and now coach), whom I’d met at school when we were both 12 years old, although we hadn’t started dating each other until…

Applying a sage tea compress prior to cleansing skin is helpful for menopause-related hot flushes. Finish with a cool facial splash. Sage not only has high levels of antioxidants and is a natural anti-inflammatory, but it’s a wonderful regulator of bodily fluids, having a particular relationship with your sweat glands. During menopause, when the body’s temperature gauge can be unpredictable, sage can help with reducing frequency and duration of hot flushes and night sweats.…

We love to hear from you. If you have a question for any of our experts, please email it to topsante.talkback@kelsey.co.uk. Q I suffer from bloating and wind throughout the day but especially after meals. What would you suggest eating and avoiding to reduce my symptoms? A Symptoms of irritable bowel syndrome (IBS) such as bloating and flatulence affect one in seven adults, with the highest rates among those eating a standard western diet. Short-chain carbohydrates, called FODMAPS, can trigger abdominal symptoms that are similar to those in patients with IBS. These are found in many foods such as onion, garlic, apples, cauliflower and beans. A low FODMAP diet seems to be effective in relieving symptoms and improving quality of life but should be overseen by a dietician. Do seek…