Indholdsfortegnelse for May 2023 i Top Sante

In our May issue we celebrate walking, to tie in with National Walking Month. Walking is such great exercise and not only for your body but your mind. A walk out by the coast, or through woodland, always refreshes me – it really helps blow away the cobwebs! You can find some of the latest walking boots and shoes on page 46 that the team and I put to the test, and then on page 54, walking expert Joanna Hall shares her two-week walking plan to help you up your pace and go from a saunter to a fast stride, all with ease and poise. And at the front of the magazine, we’ve got some great walking holidays both in the UK and abroad (page 22) – they definitely inspire…

Well.Actually Vitamin D3 + K2 Oral Spray (£19.99 each, well-actually.co.uk). Boost your intake of vitamin D3 along with supporting K2 – great for bone and brain health, along with immunity – with these highly absorbable vitamin sprays that harness Liposomal Encapsulation Technology (LET). I love that these come in Strawberry and Rhubarb, and Lime Crush flavours, not just the standard peppermint you find with most vitamin D sprays (although there is a Peppermint one, too). Misfits Plant-Powered Choc Protein Bars (£22 for 12, misfits.health). These plant-powered, vegan, protein-packed bars are lower in sugar than your average snack bar. Chocolate-coated, they include classic Choc Caramel, biscuity Choc Speculoos and gooey Choc S’mores, plus the latest edition (shown left): Chocolate Cookie Dough. These are seriously yum! Avìela Pure Shea Butter (from £14, avielaskincare.com). This ultimate…

Join the festivities WHAT: Dorchester Walking Festival. WHERE: Dorchester, UK. WHEN: May 13-21, 2023. PRICE: Guided walks from £0-£15, various accommodation offers available. WEBSITE: discoverdorchester.co.uk/dorchester-walking-festival. The Dorchester Walking Festival is a nine-day event taking place during National Walking Month, featuring more than 40 guided walks for all abilities, interests and ages. Explore a huge range of breathtaking locations, from picturesque villages and country lanes to grassy tracks and steeper pathways. Whether you are a keen hiker or prefer a gentle stroll with your family, the programme offers something for everyone, including a selection of self-guided walks if you prefer going at your own pace. Around half of the walks are completely free to join, while others cost between £2.50 and £15 upon booking. If you fancy extending your stay for…

WALKING IS JUST about the most accessible form of exercise for us – we can do it right through our lives – providing significant benefits for our physical health, physiological fitness, mental wellbeing and cognitive resistance. The health benefits are so numerous it’s often said that if walking was a pill, it would be the most widely prescribed drug! Brisk walking falls into the category of moderate exercise intensity, which offers innumerable health, fitness and wellbeing benefits. Walking is one of the most important parts of a stroke rehabilitation programme. A brisk half-hour walk, at least three times a week significantly boosts a stroke survivor’s physical fitness level, their ability to be mobile and their resting heart rate (a key indicator of cardiovascular health). A study published found people over…

BACK PAIN IS ONE of the most common things that we can all go through at some point. It can undermine workouts, daily actions and flatten your mood. A common reason for backache can be tight or misaligned muscles in the hips and bum. Here is how to check for it and how to instantly relieve, then correct it: 1) Facing a mirror, feet hip-distance apart, squat down. Watch how evenly you distribute your weight: are you favouring one side, even unintentionally? If so, then over time this creates a dominance on one side, which can lead to lower back pain. 2) Now, stand up, with feet hip-width apart. Lift one leg and see whether you need to shift your weight or drop your shoulder. Switch sides and check the…

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.…

I’m very grateful for my health. Every day I go for a walk and do between 10 and 20 minutes of yoga, just to get moving. Age is a privilege, so I feel I need to look after my body and my mind. I’ve been doing hatha yoga for more than 25 years. My dad David is 78 and does yoga, too. He started at the same time as me and my sister, and he’s so agile. When I see Fearne Cotton doing yoga, she amazes and inspires me. I’m flexible, and there are sometimes bits that ache, but the more you move, the better you feel. The gym is just not for me. I like exercise when I can roll out of bed in my pyjamas, roll out my…

Find your dosha and get some useful insights at theayurvedaacademy.com/dosha-quiz. IN AYURVEDA, PEOPLE ARE divided into “doshas” meaning types. Each dosha describes a general mind/body constitution, although you can be a combination of two or even all three. Once you know your doshic constitution you can manage hormonal imbalances that might occur through diet, herbs and lifestyle changes. ● VATA IN MENOPAUSE: Vata types often experience mood swings in menopause, along with anxiety, memory loss, insomnia, constipation, reduced bone density, dry skin and dry mucous membranes, including a dry vagina, which around a third of women experience. Try to rest more, hydrate and nourish your body with oils and cook with ghee (clarified butter), as well as massaging the skin with oils to keep it lubricated. ● PITTA IN MENOPAUSE: You…

THE WORD “STRESS” IS mostly used in psychological terms these days, but it comes from physics, and means to push a material beyond its tolerance level. When we think about this definition of stress, it starts to make sense. Take a paper clip for example – it’s possible to bend back the metal reasonably far and it will spring back into its original form. But if you push the clip beyond its tolerance, it will be overextended and cannot revert to how it once was. We often view stress in this way – when the straining and twisting we sometimes do in life leaves us feeling rather bent out of shape. But before this shapeshifting happens, there is quite a lot of wiggle room in the paper clip – and…

1 KEEN WK400 (£134.99, keenfootwear.com.de/en-gb) These shoes have a high-traction outsole thanks to multi-directional lug patterns. The KEEN.CURVE soles provide a constant curve from toe to heel for non-stop propulsion helping you go further and faster. Webbing loops on the heels make for easy pull-on and a nylon plate gives added stability. They also have natural odour-control technology with performance mesh upper with TPU overlays for durability. Offset lacing relieves pressure on top of your foot and the removable PU insole gives long-lasting comfort. VERDICT ‘As an editor of a fitness magazine, I’ve walked many miles in hiking shoes – some I’ve loved, some I’ve never worn again, but the technology Keen has packed into the WK400s makes them a standout star. Very different from running, Keen discovered the legs…

WALK THIS WAY… The new HOKA Anacapa Breeze hikers (hoka.com) are available as a Mid-boot style, £145, or Low-trainer type, £130. The latest iteration of this popular walking shoe is more breathable than ever, thanks to its ultra-ventilated upper. Made to keep your feet comfy in warmer climes, it’s both supportive and cushioned for a more enjoyable hike. The perfect companion to your holiday and hot-weather hikes, its grippy Vibram Megagrip outsole also makes it a good option for off-road routes. ● For more fab walking shoes, s, turn to page 48 in this month’s walking special section. 70% …the amount of gym members who have, or who are, considering changing gyms to save on costs.* For more fitness content, visit our website topsante.co.uk! RUN AWAY Need a break? Make…

SPRAY FRESH A spritz of Jurlique Aloe Vera Mist (£36, jurlique.co.uk) will keep your skin or make-up looking dewy rather than flaky throughout the day. The soothing aloe vera has been grown on the company’s biodynamic farm in south Australia, so it’s sustainably produced and organic. The mist is lightweight and has an uplifting natural fragrance of green tea, citrus and cedarwood. Refreshing! SMALL &MIGHTY Breaking the beauty myth that shampoo alone doesn’t deliver fabulous hair, this small pot has a super-size dose of haircare magic that leaves tresses lustrous after just one use. UpCircle Shampoo Crème (£19.99, upcirclebeauty.com) is a highly concentrated paste, using 50 per cent less water than liquid shampoo. So, you only need a tiny bit each wash. Its natural ingredients, such as scalp-healing pink berry…

SAINTLY NO-SUGAR SAUCES Dip your chips or liven-up wraps or burgers with Hunter & Gather Unsweetened Squeezy Sauces (from £3.70, hunterandgatherfoods.com), now including new Unsweetened Sriracha Hot Sauce for fiery flavour without added sugar. Made in the UK in small batches from completely natural ingredients, and with 75 per cent less sugar than leading brands, these sauces now come in fully recyclable squeezy bottles. Also on offer are Classic Tomato Ketchup, Spicy Chipotle Ketchup, and Smokey Classic Barbecue. Available from Ocado and Booths. GOOD GUT PASTY! Tuck into the satisfying, gut-friendly treat that is Eaten Alive x Ann’s Pasties Kimchi Pasty (£12 for two, eatenalive.co.uk). Available as vegan kimchi or cheese and kimchi. Made in Cornwall from deliciously rich, flaky pastry, the pasties are stuffed with fiery kimchi that’s additivefree…

THE AGE OF ZEN A bit of welcome good news on the ageing process – your stress levels dip as you get older, according to a Penn State University study. Data from about 40,000 days in the lives of more than 3,000 adults was analysed. Respondents were assessed for daily levels of stress, providing a longitudinal diary for 20 years. Researchers reported that the number of daily stressors decreased with age. For example, 25-year-olds reported stressors on nearly 50 per cent of days, while 70-year-olds reported stressors on only 30 per cent of days. Plus, participants were less emotionally reactive to daily stressors as they aged. Here’s to a serene future! ● Turn to page 36 for seven ways to reduce your stress today! ANXIETYDECIPHERED Researchers have developed a blood…

ECO-CONSCIOUS COFFEE Fed up with disposable coffee filters? Zero Waste Club Metal Reusable Coffee Filter (£14.99, knowtheorigin.com) offers a waste-free and aesthetically pleasing alternative. Made from food-grade stainless steel, 70 per cent of which is recycled, this dishwasher-safe filter is easy to clean and even easier to use: simply sit it on top of your mug, add ground coffee and boiling water, then enjoy! HEALTHY COOKING MADE EASY Bertazzoni Modern Series 60cm Electric Pyrolytic BI Oven with Total Steam (from £1,549, uk.bertazzoni.com) allows you to create fast and healthy meals using water vapour to seal in flavour, nutrients, vitamins and minerals. With 11 cooking functions and automatic programmes, including baking, grilling, convection, defrosting and more, along with a 76-litre capacity, touchscreen display and a multi-sense food probe, you’ll be cooking…

RON IS AN ESSENTIAL Imineral that your body uses to produce haemoglobin, a protein in red blood cells that carries oxygen around the body. However, many women unknowingly suffer with iron-deficiency anaemia. This can have a wide range of causes, from a heavy menstrual flow to a lack of dietary iron, and lead to fatigue, pale skin, cold hands and feet, brittle nails and dizziness. ‘Low iron can also affect immunity, aerobic capacity in physical exercise and make the heart beat faster,’ explains Dr Angela Rai, GP at The London General Practice (thelondongeneralpractice.com). So, should you supplement with iron? ‘A healthy, balanced and varied diet should provide most people with all the essential vitamins and minerals their body needs,’ adds Dr Rai. ‘However, there are times when supplements may be…

Gift worth £47! ‘Subscribing to Top Santé is a great way to keep abreast of the latest health advice, and is also a thoughtful gift for a friend or relative! Every issue is packed with health, beauty, nutrition and fitness ideas aimed at midlife women, to keep you feeling and looking good.’ Katy x Elevate your at-home skincare regime with this innovative first-to-market skincare system from globally award-winning Seoulista Beauty®. Combining potent plant extracts and high-performance ingredients with cold therapy, this cryo-inspired system delivers a healthy, radiant glow. Created by dermatologists, the Seoulista Calming Super Serum® is a gentle, lightweight serum that helps soothe, reduce redness, and strengthen the skin barrier leaving stressed-out skin calm and refreshed. The Seoulista Cryo Cool® Skin Tool harnesses the power of cryo-technology to soothe irritation…

“Walking is free, it is gentle, it can be really enjoyable and I always feel better for doing it” WHEN IT COMES TO exercise, I’ll have bursts of enthusiasm and self-discipline that usually last for a few weeks or months and then life takes over and I inevitably fall out of the routine and fall back into my sedentary desk-bound lifestyle. But, when I do decide that it is time to get back into exercising, walking is always my first step. It is free, it is gentle, it can be really enjoyable and I always feel better for doing it. It is widely accepted that there is no better elixir for metabolic health than being active, but finding the motivation, energy and time to take 10,000 steps a day can…

PILATES IS GREAT FOR toning the backs of the legs, as well as tightening and lifting the glutes, and results can be seen after only a few consistent sessions. The technique requires grace, balance, flow and control, and targets all of the muscles in the leg – keeping them long and slim. It also works the small intrinsic musculature and weak muscle groups. Muscle mass decreases with age, but regular exercise can help. PUSHING THE HEEL A Preparation position Lie on your side, bending both legs in front of you. Put one hand under the head, and the other on the floor for stability, then raise the upper leg. B Working While inhaling and straightening the top leg, push the heel upwards and back. Squeeze the glute muscles of the…

STRESS IS UNAVOIDABLE. Indeed, it’s become synonymous with busy, modern lives. But your body is designed to become increasingly resilient in times of stress. You can strengthen your defences to stress by giving yourself the nutritional and lifestyle tools to build a robust nervous system, so you’re able to better adapt to stress and to reduce its negative effects. 1 PRIORITISE PROTEIN To function at its best, your brain and nervous system need protein. It provides the amino acids needed to generate feel-good hormones, serotonin and dopamine. When brain hormones become imbalanced or low, mood disorders may result. Prioritising protein helps build stress-relieving brain hormones. Eat lean meat, fish, eggs, yoghurt, chickpeas, lentils and almonds. 2 VITALVITAMINS If you are stressed, your energy levels can take a nose-dive. An important…

PCOS EXPERT Jodie Relf is a registered dietician, polycystic ovary syndrome specialist and spokesperson for PCOS supplement MyOva (myovacare.com). Q I’ve just been diagnosed with PCOS and have weight gain and acne. What can I do to feel better? A Weight gain as well as difficulty losing weight are possible signs of insulin resistance, which occurs in up to 80 per cent of those with PCOS. And, acne is an indication that your testosterone levels may be elevated. These two symptoms are actually interlinked, as elevated insulin levels stimulate the ovaries to produce more testosterone. So, once you improve insulin resistance, your testosterone levels will lower. First, get moving. Whether that’s doing a full-on workout or just going for more brisk walks – because movement causes your muscles to use…