Indholdsfortegnelse for October 2022 i Top Sante

GARDENING BOOSTS MENTAL HEALTH Getting outside to plant bulbs or prune the roses for next spring can help improve your mental health as autumn nights draw in. New research from Florida University in the US found gardening lowers stress, anxiety and depression in women who attended twice-weekly gardening classes. Even though none of them had picked up a trowel before. Previous studies have shown a spot of horticulture can improve mental health in those with pre-existing conditions. However, this study was unique in showing even people with good mental health can experience a lift.…

RÉDUIT BOOST (£179, reduit.com). Take your skincare to the next level with this device to help you absorb the active ingredients in your existing serums and moisturisers much more effectively. The beauty technology pairs with an app to tailor treatment to your skin type and face cream. It then uses Pulsed Electromagnetic Field Technology to target specific molecules in skincare to help your skin suck up antioxidants, brightening agents and hydrating products about four times more efficiently than application with fingers. Simba Hybrid Firm Pillow (£159, simbasleep.com). You’ll have an incredibly comfortable night’s sleep with this customisable pillow for side and back sleepers which can be configured in five different ways. It has interchangeable inner pillows with varying levels of support and micro coil springs to absorb pressure in a…

CUT DOWN ON LAUNDRY LOADS Fed up with having to do three different loads of laundry just to avoid dark clothes running onto lighter ones? Dylon Colour Catcher Laundry Sheets (£3.40, sainsburys.co.uk) are made from 100 per cent naturally derived materials and contain extra absorbent fibres to attract loose dye in the water. This means you can mix different colours – including whites – together in the same wash. Great for reducing the number of laundry loads you need to do. PHONE-CONTROL YOUR HEATING The Hive Thermostat Mini (£119, hivehome.com) allows you to seamlessly manage your home heating, while also reducing your carbon emissions. Not only does the Hive App allow you to schedule your heating from anywhere, but the thermostat will detect if you’ve left the house with the…

ONE OF THE MOST common experiences in modern life is stress – and it’s taking a serious toll on your health. It’s easy to rely on processed food, alcohol and pharmaceuticals to cope. But these unhealthy crutches keep your mental and physical energy low, prevent good sleep, and often make you feel as if you’re just scraping by. But what if there were another way? A way that shifts your destructive cycle of stress to one of optimised energy, productivity and balance. A state where you feel healthy, active, vibrant and full of life. One that not only has hundreds of years of traditional wisdom behind it, but is backed by modern science. While you may not be familiar with the term ‘adaptogens’, they are likely a part of your…

A PSYCHEDELIC renaissance is in full swing, and at the forefront, it’s not party goers and hippies willing to take the risk of bad trips, hallucinations, and bizarre visual and mental thought and feelings you never come back from. It’s people who have been struggling for years with mental health conditions, who just want to feel better. Psilocybin – the psychedelic compound in magic mushrooms – has now been demonstrated in large-scale trials to possess extremely exciting potential for the treatment of many mental health conditions, such as depression, anxiety and PTSD. Ketamine is already being used for psychedelic therapy in UK clinic, Awakn Life Sciences, to treat conditions such as depression and addiction. Psilocybin, however, remains illegal to possess or prescribe, with clinical trials underway. But Dr Ben Sessa,…

LET IT RIDE Ramp up your fitness levels and get out into the fresh air by taking cycling seriously this autumn. Check out the recent launch of the Rapha Ellen Paige Leach Collection (from £17, rapha.cc). It’s created in collaboration with Ellen Paige Leach, an artist from Yorkshire who distorts digital images to break them down into something new. The latest capsule range features colourful designs inspired by the natural world. There’s something for every rider, from the Ellen Paige Leach Jersey (£90) and High-Waisted Shorts (£120), to a Cap, Socks and Bar Bag. Pedal on! FEELGOOD GEAR Combining an ethical ethos with hardworking technical fabrics, the latest collection from British activewear brand Universal Performance Goodeverywear (from £38, up.clothing) is made from 100 per cent recycled and organic fabric. Plus,…

If years of sun damage are affecting your confidence, you might want to consider a treatment. ‘Fortunately, not all hyperpigmentation is permanent, and in-clinic treatments can significantly reduce it,’ says Dr Banwell, who offers chemical peels in his clinic to revitalise sun-damaged skin. Choosing a salon chemical peel will help you get acids that are tailored to your exact skin type and concern. Another option is laser treatment, with cosmetic doctors such as Dr John Quinn recommending LaseMD for sun damage. ‘The LaseMD Ultra is very effective for treating hyperpigmentation. It creates precise micro-channels in the skin to deliver cosmeceutical compounds,’ says Dr Quinn. These high-quality ingredients might include vitamin C, retinol, tranexamic acid or resveratrol. The unique thulium laser allows settings to be customised to your skin concerns and…

CHICKEN WITH FENNEL, OLIVES, CAPERS AND THYME This is an ideal special occasion dinner to cook for family and friends. It can be prepared in advance and left cooking slowly as guests arrive. The recipe contains a good mix of gut-friendly ingredients and can be adapted to suit individual guests who cannot eat one of the ingredients – for example, onions. The ingredients offer a wealth of dietary fibre. In addition, leaving the skin on small potatoes adds another shot of fibre. Fibre has two important roles. It helps digested food pass through the gut by bulking the stool. It also provides a substrate for the bacteria in the colon to ferment and thrive on, and aids gut health. Preparation time: 15 mins Cooking time: 30-40 mins Serves: 4 ■…

Q I work in front of a laptop screen every day. How can I ensure I’m sitting in a way that protects my back rather than strains it? A Take regular breaks and make sure you fidget – frequently! Moving around regularly and adjusting positions helps keep your muscles “awake” and “engaged”. A simple way of ensuring regular breaks is to have a large glass or bottle of water that you can sip on throughout the day. Refilling this, coupled with bathroom breaks, will allow you to effortlessly achieve this! When it comes to sitting itself, there are a few things that can help. First, ensure a good ergonomic set-up, such as having your keyboard and mouse on a desk that isn’t too high or too low for you. When…

I GREW UP ON A FARM IN Scotland with a mum who believed most things could be solved with healthy food. She was trained in catering and cooking so we grew lots of our own fresh produce. From a young age, I was fascinated by the human body in terms of health and disease. I studied immunology at Glasgow University, then earned a PhD from Imperial College London, specialising in allergy and chronic inflammation. I continued researching allergic diseases in the UK, before moving to Switzerland to focus on the effect of diet and the microbiome on the immune system. Eventually, I moved back to Brighton and started lecturing on immunity at the University of Sussex. Setting up my own business started as a hobby. After putting my kids to…

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.…

49%…the amount of UK adults who have experienced loneliness in the past year.* MINDFUL WORKPLACE RELATIONSHIPS Improve your professional relationships by embracing mindfulness, say scientists from Virginia Commonwealth University. Research shows mindful interactions with colleagues can bring about healthier and happier workplaces. Examples of mindfulness include taking a pause before a meeting to focus your mind, listening with your full attention, asking questions, and thanking your colleagues for jobs well done. As many people readjust to working in a shared space again, being mindful could create more harmonious office life. ‘My favourite colour is October.’Anonymous A PILL FOR EXERCISE? Even though exercise is the ultimate feelgood tonic, there are days when it’s hard to fit it in, so it’s easy to fantasise about shortcuts. Scientists at Baylor College of Medicine…

Workout and relax WHAT: Introduction to Fitness Retreat at Palacio Estoril Golf & Spa Hotel. WHERE: Portugal. WHEN: Ongoing. PRICE: From £799 per person (based on two sharing). Near the beach in the charming seaside town of Estoril, near Lisbon, this four-night fitness retreat is an active, restorative and healing experience. Whether you’re a complete beginner or a pro, all fitness levels are welcome. Following an in-depth fitness assessment, you will enjoy personal training sessions, a variety of fitness classes and unlimited use of the fully equipped gym to help you achieve your health goals. You’ll also enjoy a 60-minute deep-tissue massage, along with unlimited access to the hotel’s HydroBanyan Circuit, which includes a sauna, Jacuzzi, Turkish bath and hammam. Visit healingholidays.com Dance yourself fitter WHAT: Dance Wellbeing Days at…

1 EAT TO BEAT BRAIN FOG Skipping meals and long-term dieting won’t do you any favours, so aim for well-balanced meals such as those in the brain-friendly MIND diet (a combination of the Mediterranean and DASH diets). If you want to reduce brain-fog specifically, there’s plenty you can do, says health coach Pamela Windle (smarterchange.co.uk). ‘Eat more antioxidants. Indulge in cocoa powder, green tea, olives, red onion, flaxseeds and herbs such as rosemary and thyme,’ she advises. And keep your blood sugar balanced. ‘Have a sugar-free breakfast within an hour of waking up – eggs, sardines, mackerel with broccoli sprouts, red peppers, spinach. Or try a veggie Buddha bowl or toasted tempeh.’ 2 Vary your diet Do you eat the same few meals every week? Your brain could be paying…

When you’ve overdone sun exposure, it’s time to take action. ‘Vitamin C is a key ingredient to effectively treat hyperpigmentation because of its powerful antioxidant properties and its ability to inhibit melanin formation,’ advises Dr Banwell. ‘I also recommend retinol products, which can be applied topically to lighten the skin and reduce the appearance of hyperpigmentation. Products that contain niacinamide are also great, as they reduce the transfer of melanin from the pigment cells to the skin cells. It is a form of vitamin B3 and it can treat pigmentation issues from dark spots to melasma.’ TRY THESE Vitamin C Sali Hughes Must-C Anytime Daily Serum (£15, revolutionbeauty.com). This contains a stable form of 15 per cent vitamin C. Next generation retinol Medik8 Crystal Retinal 6 (£62, medik8.com). This contains…

CUT YOUR FOOD MILES October is officially the start of apple and pear season, according to British Apples and Pears (britishapplesandpears.co.uk), a group of growers who produce sustainable fruits in the UK. Cut your food miles quota by choosing British-grown fruit this month, which is readily available in supermarkets at this time of year. Locally grown fruit is also more affordable and fresher, meaning it contains more nutrients. Grate apple onto your bowl of porridge or slice pear into a kefir yoghurt. Add a sprinkle of cinnamon and breakfast is served. FEAST FOR THE EYES If you enjoy presenting food beautifully, you’ll love the book Art in Pastry: Recipes and Ideas for Extraordinary Pies and Tarts by Julie Jones (Kyle Books, £26). Beginning with basic recipes for sweet and salted pastries,…

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 My hair is visibly thinning. Why is this happening and what can I do? I’m 56 and in menopause. A Hair loss during menopause and perimenopause is relatively common. Losing hair volume is also a natural part of the ageing process. Menopause causes oestrogen levels to drop. Oestrogen is a hair-friendly hormone that helps to keep hair in the growing phase, the decreased levels mean hair grows more slowly and becomes thinner. The drop in oestrogen can also mean the effects of androgens – male hormones – increase. These hormones shrink hair follicles, making them produce increasingly more fragile hairs and eventually none at all. Although hormones may…

Q I recently had a viral infection – how can I help build back my immune system? A Symptoms might have started to ease but if you are still feeling worn out and not back to your usual self, honour and accept this by getting the rest your body craves. Infection-fighting inflammation instructs your brain to adapt your behaviour, which is designed to help you reorganise your priorities and give your body time to recover. Called “sickness behaviour” these adaptations include lethargy, social withdrawal and also changes in appetite. Make sure you are taking vitamin D daily and choose calories wisely so you are eating foods of a high nutritional quality to recover essential vitamins and minerals. Fibre is important, so aim for a diversity of fresh produce, wholegrains and…

The calm mind one How To Tidy Your Mind: Reduce Mental Clutter and Find Calm, by Anna Barnes (VIE Books, £10.99). Do you often feel frazzled and unable to concentrate? Are you drained by the never-ending to-do list in your head? Mental clutter takes up time and energy, leaving you exhausted. But you can feel more in control by tucking into these enlightening, practical tips to help clear mental clutter, improve clarity and be calmer. The book will help you to identify causes of your mental clutter, reduce the burden on your mind and keep your mind tidy in the long term. The chocolate masterclass one The Joy of Chocolate: Recipes and Stories from the Wonderful World of the Cacao Bean, by Paul A. Young (Kyle Books, £26). From one…

TopSanté PROMOTION Power-up your brain. Sharpen your mind with Efamol Active Memory (£11.49, efamol.com), which supports healthy brain function with high-strength omega-3 DHA fish oil. Each capsule provides 250mg of omega-3 DHA in a highly bioavailable form, plus vitamin B12 and folic acid. Omega-3 protects against cognitive decline and improves memory. Future-proof your brain Redefine your thinking about brain ageing with an energy-building booster that supplies your body with the ingredients to help slow cellular decline and delay age-related diseases. Avea Life Vitality Bundle (£114, avea-life.com) contains NMN, a vitamin B3 derivative and a precursor of NAD+, a coenzyme that can aid cognition and boost energy. It comes with a Booster, with five antioxidants including resveratrol to improve brain function, and neuroprotective antioxidant, apigenin. STAY SOCIAL TO STAY SHARP Taking…

REJUVENATE YOUR SKIN For skin in need of some serious TLC, this luxury, science-led skincare brand gives visible results very quickly. Dr Irena Eris Institute Solutions Y-Lifting Range (from £51, johnbellcroyden.co.uk) targets face, chin and neck to soften wrinkles and give your skin bounce. The Resculpting Lift Eye Serum (£51) dramatically reduces eyebags thanks to collagen to increase skin elasticity, while red algae extract reduces the appearance of fine lines. The Perfect Remodeling Repair Night Cream, (£75) smooths, lifts and rejuvenates using centella asiatica and passionflower oil. GO FOR GLOW Having radiant skin is always at the top of our beauty wish list. Now, with clean beauty brand Dermalogica’s Liquid Peelfoliant (£59, dermalogica.com), you can get treatment room results at home. It’s so effective because it has a combination of…

YOUR BRAIN GOES through major reorganisation when hormones start to change – and this may happen sooner than you expect. Sex hormones can begin to alter from as early as 35 years, which can affect your mood, focus and brain function. Your brain benefits from sex hormones in the right balance. For instance, the calming presence of progesterone aids sleep, enhances relaxation and supports brain cell health. When progesterone levels dip, you might feel stressed, anxious and struggle to sleep. Likewise, when in balance, oestrogen reduces inflammation in the brain and boosts levels of the feel-good hormone, serotonin. However, your brain can become too dependent on oestrogen to help shift glucose from the blood into brain cells. So, when oestrogen levels start to decline, the supply of fuel to your…