Indholdsfortegnelse for April 2023 i Top Sante

How are you sleeping? Do you find it difficult to drift off because your brain is mulling over a million things? Or do you wake in the night and can’t get back to sleep? Numerous factors can keep you up at night – or prevent you falling asleep in the first place. Sleep has become more elusive for many, which is why we’re covering this important topic in our bumper section (starting page 45). And with the clocks springing forward on Sunday March 26, two weeks after this magazine comes out, it’s the perfect time to share expert advice and products to help you maximise your kip. Winding down for the night and having a regular pre-bed routine is one way you can help signal to your body it’s time…

Dr Bronner 18-in-1 Pure Castile Soaps (from £2.79, shop.drbronner.co.uk). These liquid soaps are good for just about any cleaning task: face, body and hair as well as food, dishes, laundry, mopping, pets and cleaning your house! They contain no synthetic preservatives, detergents or foaming agents. Dr Bronner is launching its “Heal Earth!” campaign in April to highlight the importance of regenerative organic agriculture. Zaytoun Olive Oil Soaps (£4.95, zaytoun.uk). Handcrafted in Nablus, Palestine, using time-honoured traditional methods, these natural soaps have been long celebrated for their gentle and moisturising effect. Containing 77 per cent olive oil, the soap is still made by hand, following a recipe dating back to the 10th century and are free from sodium lauryl sulfate. Prodigy Salted Caramel Chocolate Eggs (£8.49 for 6, prodigysnacks.com). These UK-made eggs…

NOW WINTER IS OVER AND we’re fully into spring, it’s time to ramp up our energy. But if you’re still feeling a little lacklustre, topping up your vitamin B intake could help. ‘Vitamins B6 and B12 help to keep you energised and focused day-to-day, while helping to promote long-term brain health,’ says performance dietitian, Jenaed Brodell, who works alongside Pro Plus (proplus.co.uk). ‘Vitamins B6 and B12 play a key role in ensuring your brain achieves its full potential by converting food into energy, as well as promoting the creation of red blood cells that carry oxygen to the brain,’ she says. ‘A dip in production means there’s less oxygen to keep your cells going, which can lead to people feeling tired and weak.’ But it’s not only B6 and 12…

The March 1993 launch issue of Top Santé printed these cancer-avoidance guidelines, issued by the then-called Europe Against Cancer: ● Don’t smoke. ● Limit yourself to a moderate consumption of alcohol. ● Avoid excessive exposure to the sun and wear a sunscreen. ● Observe health and safety regulations at work. ● Eat fresh fruit and vegetables and other foods high in fibre. ● Avoid obesity and cut down on fatty foods. IN 2023 WE’D ADD: ● Reduce sugar consumption – especially refined sugar. ● Avoid harsh chemicals found in most generic household cleaning products, personal hygiene items, toiletries and air fresheners. ● Do eat fatty foods if they are rich in good fats, and remember that not all saturated fats are bad for you, such as those in coconut oil.…

1 Try Clean Living Biological Bathroom Cleaner Starter Pack (£8.99, cleanlivingint.com), which contains everything you need to zap mould without the harsh chemicals. It was developed using probiotic technology, so the friendly bacteria in this solution eat away mould to leave sparkling clean surfaces. It’s free from toxic ingredients and leaves no harmful residues. Refills start at £2.50 each. 2 Use Astonish The Good One Natural Power Cleaning Paste (£3.50, astonish.co.uk). This multi-purpose cleaner made from 100 per cent naturally derived ingredients is not toxic to pets or the environment. Dab onto a cloth and dampen with warm water, then wipe away mould. 3 Ventilate and clean. ‘Mould thrives in rooms lacking natural sunlight, adequate ventilation and damp environments, such as bathrooms. But regular cleaning reduces the likelihood of any…

PREP YOUR BODY FOR SLUMBER Having a relaxing bath full of gorgeous natural fragrance is a welcome tonic for mind and body, and sets you up for a peaceful sleep. New ARRAN After The Rain Bath Salts (£16, arran.com) are crafted with rose, sandalwood, citrus and herby notes to emulate the refreshing scent of a Scottish Isle of Arran garden. Skin benefits come from its blend of natural sea salt and magnesium-rich Epsom salts to ease muscle aches, reduce stress and generally relax you – bliss! GET YOUR GLOW ON Treat yourself to The Ultimate Glow Box from The Silk Glow (£129, thesilkglow.com), which includes a mulberry silk pillowcase to reduce hair breakage and care for your skin, a matching sleep mask and scrunchie, plus a scalp massaging bamboo comb…

WITH SPRING here, you may be tempted to pick up the running or long walks you perhaps weren’t doing as much of over winter. Keeping good flexibility will make sure your style is fluid and your stride is good. No matter the activity, common injuries can occur from lots of mileage if your gait is poor or your posture is out of balance. But you can remedy both with a good stretching routine and greater flexibility. During middle age it’s easy to adopt an odd walking or running style due to short and tight muscles or long and loose ones. Sometimes, knees might knock in and feet flare out, or your bottom might protrude. Keeping an eye on these quirks and correcting them, keeps you youthful! EXTEND YOUR LIMITS Stretching…

Reduce age spots on your hands with these at-home treatments as recommended by Lorena. ● StriVectin Crepe Control Brightening & Firming Hand Cream (£26, strivectin.co.uk). The key ingredient here is hexylresorcinol, which is a peptide that promotes the reduction of hyperpigmentation by improving uneven skin tone. ● La Roche-Posay Pigmentclar Anti Dark Spot Cream (£28, boots.com) contains retinol, which helps to brighten and refresh the skin. This is seen as a popular anti-ageing cream product because of the melt-in moisturiser. ● Obagi Nu-Derm Clear Fx (£99, skinstation.co.uk) is non-prescription skin-brightening cream that claims to tackle melasma, dark spots and sun damage. It contains 7 per cent arbutin derived from glycosylated hydroquinone (a topical skin lightener) extracted from the bearberry plant, which is said to prevent the formation of melanin.…

TWO YEARS AGO, I asked my husband for a ring for Christmas. Not an eternity ring ring or any other such sparkly thing, but one that could track my sleep. I’d first seen the Oura Ring at a at a health show in London in 2019 and found it fascinating that this lightweight device offered what most watches and other wearable trackers could, though its main benefit was in tracking sleep. sleep. I confess I’m not really one for fitness trackers – I’ve not worn a watch since age 16. I’m also a minimal a minimal jewellery kinda gal, and only wear earrings and my wedding ring a handful of times a year. But I could get on board with a ring-shaped tracker. And so, at my request, he bought…

“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.”…

Negative thinking is nothing to feel guilty about. It’s part of being human. We all have positive and negative thoughts, however some people get stuck in negative thinking. The online trend of “only positive vibes” and “only think positive” sets people up to feel as if they’re failing. The truth is, we can’t expect to never have negative thoughts, because as soon as you have one, you start berating yourself for being so negative. The important thing is what you do with negative thoughts once they arrive. Instead of blocking out day-to-day negative thoughts, listen to them. You’re more vulnerable to negative thinking when you’re in a low mood or have had a bad night’s sleep, so ask yourself, “Is this negative thought warranted? Is the thought something I need…

Our 2023 survey showed that little has changed in terms of fears, with cancer still coming out as the top health concern, followed by (in order): stroke, heart disease, Alzheimer’s, arthritis and rheumatism, going deaf or blind, and HIV/AIDS – perhaps the latter now being less of a concern as back in the early 1990s. Due to the media coverage of AIDS in the 80s, this disease would have no doubt been in people’s minds. (The rate of death from AIDS in 1991 was 844. In 2021, the most recent figure available, it was 797 deaths). In the “other” category for illness fears, people said: diabetes, mental health concerns, osteoporosis and bowel issues. Interestingly, only one person answered ‘Covid and flu’, so perhaps, for many of us, we’re out the…

WELCOME TO MY NEW column where I invite you to jump with me down the rabbit hole of weight loss and where, in the coming months, I’ll be exploring the complex and diverse causes of weight gain, and sharing the highs and lows of my own journey. My fluctuating weight has been a never-ending nightmare, but at age 45 I am not giving up! I have always been a curvy girl who has embraced my voluptuous shape. However, since my late teens I have had a problematic relationship with food. I tend to overeat, comfort eat, and stress eat, which has meant I have perpetually been on some sort of mission to achieve weight loss. I have been through periods of being fit and strong and in control of my…

SPRING INTO ACTION! Jog on towards warmer weather in the latest running kit from fitness experts Roxy and Mizuno (from £35, roxy-uk.co.uk). Teaming Roxy’s activewear expertise with Japanese manufacturer Mizuno’s trainer know-how, the pair has created two head-to-toe outfits made for outdoor runs. One is pretty pink with coral and the other is a cool turquoise. Mix and match the leggings, shorts, bra, top and hoody for the ultimate in running style. RIDE ON Horse riders will love the new Chukka Wellness Fitness App (from £9 a month, chukkawellness.co.uk), which has a huge library of equestrian-specific workouts. The app, designed by equine fitness expert India Parker-Smith, also boasts training programmes for riders in pre-season, off-season or competitive season, as well as nutritional advice and a connected community. The pocket coach…

MULTITASKING MIRACLE If you’ve been on the hunt for a multitasking natural beauty product, then try UN_DID meltdown. (£15, theundid.com). It’s an extremely versatile oil melt that nails the sought-after combination of intense moisture without the oil-slick effect. It’s made with unrefined, organic coconut oil; cardiospermum plant extract, which soothes irritated skin; and echium oil, which boosts collagen production and can help heal scars and acne. Use it as a hair mask, cuticle oil, face moisturiser, shaving balm for under-arms and legs, on under-eye dark circles or to zap dry patches of skin on your body. MENOPAUSE TONIC The best time to get beneficial ingredients into your skin is when it switches to repair mode, which happens at night. Enter lixirskin Night Switch Phytoestrogen & Peptide (£32, lixirskin.co.uk). Created especially for…

1 BRIGHT EYES As you mature, your eyes become puffier and prone to deeper under-eye circles. I love Studio10 Hydra-Lift I-Corrector (£24, studio10beauty.com). Formulated with hyaluronic acid, it not only hydrates the delicate under-eye skin, its ultra-creamy, lightweight formula effortlessly covers darkness without caking into fine lines. 2 BAG IT UP! Many of us have been tempted to use home remedies such as teabags to treat under-eye puffiness. The caffeine in tea constricts blood vessels, which can reduce puffiness and inflammation, but for an effective moisture boost and to protect against environmental aggressors, try RevitaLash Aquablur (£58, revitalash.co.uk), with hyaluronic acid, kombucha and sea kelp, which have anti-inflammatory properties and smooth the delicate skin of the under eye. 3 ALL WHITE Using rose water in your morning routine is the secret to brighter…

1 IT REDUCES SUGAR CRAVINGS When salt intake is low, insulin levels can increase to ensure your body holds onto the sodium needed to function. As insulin levels creep up, this can inhibit fat burning and cause cravings for carbs as your body struggles to burn fat for energy. So, a low salt intake in healthy individuals can increase cravings for high-carb foods such as cakes, biscuits, sweets and chocolate. 2 IT RELIEVES STRESS Too little sodium in your bloodstream can increase stress and anxiety. The need for salt increases during times of stress, according to the Journal of Physiology & Behaviour. Dizziness, low blood pressure, cravings for salt and sugar, chronic digestive issues and a poor functioning immune system could all indicate an increased need for salt. 3 SALT…

WHY CHOCOLATE FEELS SO GOOD! It’s the question chocoholics everywhere have pondered while tucking into a truffle: what makes chocolate so utterly irresistible? Finally, scientists have an answer. Apparently, it’s all about the tactile sensation of solid chocolate turning into a smooth emulsion as the cocoa particles are released in your mouth. Having fat on the outside of the chocolate enhances feel and texture, but fat deeper inside the chocolate does not, say researchers from Leeds University. It’s hoped these findings might lead to a new generation of healthier chocolates, but with the same feel and texture. Yes, please! FAST-TRACK BRAIN BOOSTER Stay sharp by adding an extra six minutes of exercise to your daily routine to boost brain power in middle age. Taking six-to-seven minutes of moderate or vigorous…

SAY BYE-BYE TO SMELLY BINS! With two separate compartments, the Eko Home 60L Himalaya Sensor Bin (£239.99, ekohome.co.uk) makes recycling easy and hygienic. The top general waste compartment showcases a battery-operated “no-touch” lid function, complete with a digital touch screen, while the lower recycling compartment offers easy access via a pedal base. Plus, a built-in deodoriser compartment keeps everything smelling fresh! Time for spring steaming! Do away with harmful home chemicals with the Vileda Steam Mop Plus (£99.99, vileda.co.uk), which quickly and efficiently sanitises floors with only water! Heating up in 15 seconds, the combined power of microfibre and steam kills 99 per cent of bacteria and viruses from all floor types, including carpets. Protect your worktops Looking to jazz up your worktops while also protecting them from heat and spills?…

Experience the latest in sleep technology WHAT: Ship Shape Suite by Sea Containers London. WHERE: London, UK. WHEN: Ongoing offer. PRICE: From £216 per night. WEBSITE: seacontainerslondon.com. Divided into dedicated fitness and recovery zones, the new Ship Shape Suite by Sea Containers London allows you to experience the very latest in workout and sleep technology. In the fitness zone, get your sweat on with an interactive VAHA X Mirror, with access to hundreds of on-demand fitness classes, then soothe your muscles with a Theragun PRO vibrating massager, before snuggling down for a rejuvenating night’s sleep in Eight Sleep’s Pod 3. This water-thermoregulated and digitalised mattress provides an enhanced night’s rest and tracks your metrics throughout the night, before providing a private health report and sleep score upon waking. You’ll also…

IF YOU ARE A BEGINNER, Jolanta suggests using weights of no more than 1kg. Don’t worry, you will still get results. Her advice is to focus on the correct posture and exercise technique, i.e. when performing the exercise your back should be straight, abdominal muscles should be drawn in and shoulders should be lowered – and don’t forget to breathe! STANDING KNEE-TO-ELBOW A Preparation position ● Stand with your back straight, knees soft so your body weight can easily be transferred to the front, on your toes. ● Aim to keep your abdominal muscles engaged. ● Position your elbows close to the sides of your torso with hands lowered down, towards your thighs. B Working ● With control, raise your hands to your shoulders, bending your elbows, and slowly lower…

TASTY TWIST ON HOT CROSS BUNS Tuck into these delicious Crosstown Hot Cross Bun Doughnuts (from £4.75, crosstown.co.uk) this spring. The spiced vegan dough is filled with creamy cinnamon custard, topped with a Seville orange glaze, and finished with a spiced cross and candied orange peel. Pre-order the limited-edition buns from March 13 – April 11, or choose from the tempting main menu year-round. Available from Crosstown London, Cambridge, Oxford and Brighton stores or as Easter boxes delivered throughout England, Wales and lowland Scotland. KOMBUCHA – NOW WITH ADAPTOGENS! Love your gut with the new No.1 Living Plus Kombucha + Adaptogens (£1.95, no1living.com) made with natural botanicals, plus fermented friendly-bacteria and yeast-brewed kombucha. Available in three varieties: Calm targets stress and anxiety with ashwagandha and passionflower; Immune strengthens defences with…