Indholdsfortegnelse for September 2022 i Top Sante

Gut health is one of my favourite health topics! Ever since I tried, and failed, to make my own sauerkraut back in 2011 (it went mouldy), I’ve been on a mission to improve my microbiome, having suffered so much with bloating as well as other issues that are now understood to be gut related, including eczema and hair thinning (I know there are multiple causes for these, but the gut can play a part). Gut health is the topic of our special section this issue, including a quiz to help you get to know your gut (p46), tips on how to breathe well to calm both gut and mind (p61), a piece on functional dyspepsia, which I’d never heard of although it’s meant to be more common than IBS (p52),…

Rachel is delighted to be celebrating her 19th year as a weight loss consultant, having helped thousands of people to successfully lose weight. Owing to the outstanding success of Rachel’s approach and her highly workable Metabolic Weight Loss Programme, she has become a leading UK weight loss consultant. Rachel, what does it feel like having helped so many people? “My job satisfaction is more than I could ever have expected - I see daily just how life changing it is for someone when they have finally lost their weight. As I had a weight problem myself in the past, I am only too aware of how being overweight can affect one’s life.” What is the typical type of person that comes to you? “By the time most of our clients…

It’s important for me to stay fit, healthy and active. I know when I don’t do my fitness during the week, I start to feel a bit down. It’s so important to be kind to your body and listen to it. We go through different phases in life and things change. There are always stressful times when we’ve got different things going on, so we need to be kind to ourselves and find what helps us feel good. It took me a while to find the right exercise for me, but it helped finding the right trainer. Going into a huge gym and seeing all the machines lined up, and working my way around in a sort of robotic fashion, just didn’t appeal. But now I love weight training as…

1 DIGESTIVE PROBLEMS Suddenly find yourself running for the loo? Even without a curry supper, perimenopause can bring all sorts of discomfort such as bloating and diarrhoea, because there are oestrogen receptors all over your body, including the gut. There are probably loads of things in your cupboards already that will help: sesame seeds, tahini, flax/linseeds and lentils will help ease the discomfort. Bone broth can be a wonderful soother, too; pop the bones from your Sunday roast into a saucepan and boil them up for a nourishing brew. ● Turn to our special gut health section starting on p 41! 2 Feeling angry Are you suddenly raging against everything? Don’t worry, you’re not losing the plot, it’s a perimenopause thing! What’s happening is that your discernment has sharpened and…

SAVE £20* Subscribing to Top Santé is a great way to keep abreast of the latest health news and advice, and is a thoughtful gift for a friend or relative, too. Every issue is packed with the best health, beauty, nutrition and fitness tips to keep you feeling great all year! GREAT REASONS TO BUY A SUBSCRIPTION: Pay just £5 for your first 3 issues. Each issue delivered directly to your door for free. Never miss an issue. Receive our fantastic e-newsletter for free every week. Save £30 in your first year. DON’T MISS OUT – ORDER TODAY! ORDER ONLINE at SHOP.KELSEY.CO.UK/TSAP922 CALL NOW ON 01959 543 747** Quote ref: TSAP922 **Lines open Mon-Fri, 8.30am-5.30pm. Calls are charged at your standard network rate. Terms & conditions: UK Direct Debit offer only.…

JESSIE: ‘In May 2016, I was so fed up with feeling unwell I did what many people do: went on a health drive and started exercising more, making superfood smoothies and loading up on health foods. Little did I know at the time though that these healthy foods were e triggering my symptoms! At first, I felt flu-like, then my eczema flared up and I began experiencing some really alarming symptoms. Without realising it, I was overloading my system with high-histamine foods. One morning I woke with angioneurotic oedema (swelling of the eyes and face), dermatographia (a hive like condition where the skin becomes so sensitive you can literally write on it with your finger and the marks stay there), debilitating pain in my face and severe asthma. The red…

Keeping fit has always enhanced my mood. I love walking, and yoga also features a lot in my daily routine. Even if I just spend a small amount of time doing yoga it helps clear my mind in the morning. It enables me to take some time out to recharge for the day ahead. When I have the time, I work out two or three times a week with my trainer. The rest of the time I’m just running around after the kids, who keep me on my toes! When it comes to food, I am a firm believer in not denying yourself. You have to allow yourself to have your cake and eat it too sometimes, especially when on holiday. As long as you feel confident on the inside,…

YOUR GUT IS THE gateway to improving many areas of your general health, from mental wellbeing to weight – your gut microbiome influences health much more than you may expect. Comprising of bacteria, fungi and viruses, your microbiome works in harmony with your body to support digestion, immune function, vitamin and other beneficial compound production and processing for your wellbeing. The microbiome is the main driver of your immune system. So what you eat can have a huge influence over the proper functioning and creation of a healthy immune system. PROTECTING YOUR GUT Your digestive system is separated from your bloodstream by a very thin lining. This border selectively allows the passage of key nutrients and compounds from the digestive system into the bloodstream. If this border begins to weaken…

SLEEP EXPERT Daniel Erichsen is a medically trained sleep physician turned sleep coach and is author of Set It & Forget It (Kindle, £7.35). Check out his YouTube channel and podcast, The Sleep Coach School, for free tips. Q No matter how I try to unwind before bed I always feel “wired but tired”, and can’t fall asleep for hours. Why is this happening and how can I sleep? A For the next five seconds, try your very best to absolutely not think about a pink elephant. What did you end up thinking about? A pink elephant, of course! That’s how the brain works: when you try to wilfully control your thoughts and emotions, the opposite of what you intend often happens. So, the more you try to unwind, the more…

ProLon Fasting Mimicking Diet (£199, prolon.co.uk). Reset your metabolic health with this five-day food box of primarily plant-based, non-GMO foods to put you into a fasting state. The kit contains five daily boxes, including energy bars, soups, snacks, drinks and supplements. Devised by Dr Valter Longo, director of the Longevity Institute at the University of Southern California, it’s designed to provide the correct level of nutrients to support fasting. Vadasz Raw Garlic & Dill Sauerkraut (£4.50, vadaszdeli.co.uk). With naturally occurring probiotics to help your gut’s microbiome, this live-cultured condiment of raw white cabbage, cucumber, garlic, black peppercorns and caraway seeds is available from major supermarkets. It’s now my favourite sauerkraut! Delish! Murad Retinol Youth Renewal Eye Masks (from £9, murad.co.uk). Smooth smile lines with these retinol-infused patches, which also firm…

KEEP PESKY RODENTS AWAY! During autumn, rodents tend to move indoors for the upcoming winter season. Keep invasions at bay, without the need for harsh chemicals or cruel methods, by using the Mice Away Indoor Outdoor Organic Repellent Unit (£9.72 each, minimum of six miceawayorganic.com). Perfect for homes, garages and gardens, the subtle unit simply disperses a strong scent – created using pet-safe, organic and non-toxic ingredients – to naturally repel mice. Don’t worry, the scent is quite pleasant to human noses! TIME FOR BED For an exceptionally comfortable night’s sleep, try HolyCosy Luxury Bedding Collection Duvet Covers (from £75, holycosy.com). The range has eight soft and lightweight designs, from crisp white covers to brights and tasteful patterns. Available in a sateen or flannel finish, the bedding is made from…

WE’LL DRINK TO THAT! Support your digestion with Horlicks Healthy Gut Nourishing Shake (£14.99, horlicks.co.uk). It contains glutamine to help sustain balance in your gut microbiome, plus prebiotic fibre, inulin, which can stimulate growth of beneficial bacteria. Also contains vitamins B12, B6, C and D for an optimally functioning immune system. Mix the powder with hot or cold milk or nut milk until fully dissolved – and enjoy! SOUPER! Healthy and gut-friendly, Re:Nourish +DIGEST Soup (£25 for six, renourish.co.uk) is a fresh sweet roasted carrot and gingerger soup that can support digestive health. Ginger can calm gut inflammation, while 11g of fibre per serving encourages a healthy microbiota and helps relieve constipation. The soup is vegan with no added sugar, plus the bottle and cap are fully recyclable. 20%…the percentage of…

BREATHING MORE deeply and at a slower pace has been proven to have a number of benefits, including decreasing your blood pressure, bringing energy more efficiently into your cells, helping slow the ageing process, relaxing tension in your muscles and improving your mood by elevating the levels of serotonin and endorphins. Deep diaphragmatic breathing for a few minutes each day will help reduce anxiety and bring feelings of calm. Understanding and using the breath purposefully is a skill that can enhance every aspect of your life. Deep belly breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. There are many breathing techniques to help you feel connected to your body, but just by simply keeping your awareness of…

WE ALL FEEL sluggish and bloated from time to time, but did you know that exercise can actually improve your digestion and reduce bloating? This workout focuses on relaxation, breathing and abdomen control. Focus on your breathing, perfect each position and take your time before moving on to the next exercise. These moves from PT Joyce Thornton from David Lloyd can be performed anytime, anywhere. MARCHING TWIST (30 REPS, 15 EACH SIDE) Begin by standing with your feet around shoulder-width apart, elbows out to the sides and fingers on your temples with elbows bent (A). Lift one knee up as high as you can and try to bring the opposite elbow towards your knee, rotating with your core as you do (B). Reverse the rotation back to the starting position…

Arbonne FunSun Mineral Sunscreen Lotion Broad Spectrum SPF 30 (£32, arbonne.com). This sheer, broadspectrum mineral face and body sunscreen is formulated with the latest technological advancement of zinc oxide to help prevent UVA and UVB damage. Caudalíe Vinosun Ocean protect Lightweight SPF50+ (£19, uk.caudalie.com). Providing powerful protection against both UVA and UVB, this biodegradable and super lightweight formula is non-greasy, making it perfect for the face. Plus it’s “reef safe”. Green People Scent Free Sun Cream SPF 30 (£16.50, green people.co.uk). High factor, fragrancefree and rich in natural antioxidants, this newly formulated SPF contains 84 per cent organic agricultural ingredients and no silicones, emulsifiers or artificial fragrances. Escentual Sunscreen SPF50+ 125ml (£18.95, escentual.com). This high-protection broadspectrum SPF50+ is designed for all skin tones and types. The dry-touch, zero white-cast formula is…

The mindfulness one. How to Be Present: Embrace the Art of Mindfulness to Discover Peace and Joy Every Day, by Sophie Golding (Summersdale Publishers, £10.99). You don’t need to change your life to experience happiness, you simply need to be present, says the author of this guide to mindfulness. The easy-to-follow tips show you how to shift your mindset and live more fully in the moment. Learn how to incorporate mindfulness practices into your life, reduce feelings of stress and anxiety, and find joy, wonder and gratitude in every day. The youth boosting one. Ageless: The cellular secrets to looking and feeling your best, by Tania Malan (Rethink Press, £18.99). It’s time to change the way you think about getting older. Most people believe ageing is an inevitable process, but…

Agua de Madre Water Kefir (from £10, aguademadre.co.uk). With 55 billion live cultures per 100ml, this sophisticated sparking drink is a treat for your tastebuds as well as your tum, thanks to the lactobacillus culture. Available in 25cl or 75cl bottles, it’s my fave summer tipple! Catalyse Life Drinks Vitamin Infused Seltzers (£14.95 for six, catalyselifedrinks.com). These soft drinks are infused with botanicals, vitamins, minerals and nootropics. Try the Mizu-Ginger & Hibiscus with biotin, vitamin A, zinc and vitamin C. Ful Sparkling Spirulina Drink (£18.12 for six, fulcompany.com). Ever had spirulina in a drink? Normally this blue-green algae is pretty unpalatable but these carbonated drinks are rather pleasant, and good for immunity.…

Experience forest bathing and foraging WHAT: Power of Nature package at The Cottage in the Wood. WHERE: Malvern, UK. WHEN: Ongoing offer. PRICE: From £364 for two people. The Cottage in the Wood has teamed up with food writer, cook and forager Clare Knivett to offer her Power of Nature guided tours of the surrounding landscape. Taking techniques from Japanese forest bathing and combining them with plant identification and seasonal foraging, the two-hour experience will see guests practicing mindful breathing, discovering the benefits of nature and identifying wild plants, fruits, flowers and trees. The package also includes a one-night stay with dinner prepared by head chef, Rob Mason, in the 1919 Restaurant. With sweeping views of the Severn Valley, the Cotswolds and beyond, guests are sure to leave this cosy…

1 Go outside. Being outdoors is really important, not only for general health but it is shown to help reduce the onset of myopia and potentially the degree or rate of its progression. 2 Like any muscle in the body, eye muscles that control movement and focus will become fatigued. Therefore, ensure your computer is optimally positioned and take regular breaks. 3 Try the 20/20/20 rule – this is where you look into the distance (around 20 feet away) every 20 minutes for 20 seconds, and blink regularly to keep the eyes comfortable at all times. GET TESTED The charity Fight for Sight (fightforsight.org.uk) recommends having your eyes tested every two years, even if you think your vision is fine. An eye test can spot some eye conditions, as well as other…

FITNESS FASHION Get moving outdoors this autumn with the new activewear range from an Aussie brand that has workout essentials designed to make you feel comfortable while exercising. Lorna Jane Garden Party collection (from £50, lornajane.co.uk) has tank tops, sports bras, leggings and accessories in a cool colour palette and ditsy floral print. Whether you’re hiking a peak, running on trails or simply lounging in the park, there’s something to suit your needs. Just match the Midnight Ditsy Twist Tank Bra Combo (£50) and Bike Short (£60), which will motivate you to make the most of those final days of warm weather. RELAX, REBOOT, RECOVER Recovery is essential for keeping fit – and you can maximise your downtime with a trip to new body recovery studio, RePlace (from £35 per…

BOUNCE BACK AFTER WORKOUTS Recharge your body after a gym or sports session with Bathletic After Sports Bath Oil (£16.99, teambathletic.com), which is designed to aid muscle recovery with natural essential oils. You can deep-breathe in the aroma of restorative eucalyptus, relaxing lavender and warming black pepper for relief from aching muscles, while uplifting grapefruit and calming frankincense soothe away anxiety. The bath oil is vegan, cruelty free and sulphate-free, and has fully recyclable packaging. POWER OF PLANTS When former scientist Karen Horsley experienced bad skin during menopause, she set to work experimenting with plant botanicals. The result is Clockface, a science-led skincare range full of potent plant actives with no filler ingredients, artificial preservatives or synthetic fragrances. We love this Clockface May Chang & Frankincense Foot & Leg Balm…

SALT ‘N’ PEPPER’S HERE! If sustainability is important to you when you buy kitchenware, these Peugeot Salt and Pepper Mills (from £24.99, uk.peugeot-saveurs.com) will appeal. The mills are made from upcycled wood that would otherwise be discarded. It’s dry sandblasted to give a wonderfully tactile surface and to bring out the grain. They come in a range of sizes from the 10cm Bistro model to the Paris model, which goes from 12cm to a whopping 40cm! You’ll look like a seasoned professional with these on your countertop. SOBER AND SPARKLING If you’re keen to take a more measured approach to drinking alcohol or are teetotal, try new Bo˚lle Non-Alcoholic Sparkling Drink (from £12, bolledrinks.com) – a fermented, fizzy tipple. Take your pick from Boo lle Rosa, a salmon-pink colour with…

GROWING UP, I NEVER ATE processed food, rarely ate sugar and meals were homemade, but yet I suffered with painful tummy aches, which went on to become bloating and constipation. I ended up with irregular periods and chronic PMS, but the doctor just gave me the contraceptive pill. I realised this was just masking over the problem, so I began investigating. After making some simple yet profound changes to my diet and lifestyle and taking some supplements, I was finally able to enjoy life. This led me to train to become a Functional Nutrition and Weight Loss Practitioner and Nutrigenomics Specialist. I also have a diploma in Sports and Remedial Therapies and Sports Nutrition, have completed various courses with the Institute of Optimum Nutrition and am also a certified Metabolic…