Indholdsfortegnelse for September 2023 i Top Sante

Our September issue has a strong focus on gut health, in part because it’s Love Your Gut Week in September – but then there are other gut-related awareness days and weeks throughout the year so it’s difficult to know when to cover these things! However, gut health is relevant all year round, as what goes on inside your GI tract affects so much, if not all, of your wellbeing. We could dedicate an entire issue to it (now there’s an idea…)! First up, we’re looking at IBS and how some high-FODMAP foods can trigger it (page 50), followed by new supplements to help keep your gut healthy (page 54), and a 14-day cleanse plan by midlife nutrition expert and author Karen Newby (page 56). Nutritionist Louise Pyne has written a…

I went into the I’m A Celeb… jungle this year for my kids. I wanted them to see that when I’m scared, I lean into it. And if there’s something I don’t want to do – whether that’s taking part in the highest ever trial in the show’s history or breaking a record by eating 60 mice tails and 40 pieces of fermented tofu – I will go for it instead of run from it, because life throws so much at you. I’ve been through a lot of really testing life situations, and I very much feel that the life experiences I’ve had, and the things I’ve had to endure and find a way through, have given me the tools to say, “well, what kind of person am I? Do…

MY RELATIONSHIP WITH sleep dramatically changed during my forties. I could no longer stay asleep all night long. Then, instead of effortlessly falling back to sleep as I did in my younger years, I would toss and turn for hours while my brain hyper-focused on solving problems. Just when I thought my sleep challenges couldn’t get any worse, the night sweats kicked in. Trouble falling asleep, small noises waking me up and nightly hot flushes left me an insomniac. So, I set out to find new tools to discover what the menopausal body needs to get a consistent, restorative night’s sleep. REGULATE YOUR TEMPERATURE As the sex hormones oestrogen and progesterone start to decline, the simple act of falling and staying asleep dramatically shifts. Oestrogen loss is to blame for…

IN OCTOBER 2009, MY SON Sam who was 13, was diagnosed with stage 3 nasopharyngeal carcinoma. It’s an incredibly rare cancer in the cavity behind your nose and throat. The shock of his diagnosis was indescribable – the fear and agony of what the future held so traumatic. I’d suffered from bowel issues since I was 18 but it was during those days and nights on the ward that they really made themselves felt. I thought they had worsened due to the stress. When Sam finished his inpatient stays at the hospital and his treatment was able to be administered at home, I decided to go and get treatment for what I thought, back then, were piles. It was at that appointment, one February evening, that the surgeon decided to…

1 EAT MORE FIBRE Fibre is associated with increased diversity of microbiota strains, which each help the body in different ways, so try to include more fibrous foods in your diet. To do this, eat foods such as fruit, vegetables, whole grains, legumes and nuts, and consume at least 30g of fibre per day. In practice this could mean munching on a bowl of porridge with berries and flaxseed for breakfast, a quinoa salad for lunch, and a tofu and veggie stir-fry with brown rice for dinner. 2 CHOOSE FERMENTED Fermented foods include yoghurt, kefir, tempeh, sauerkraut, kimchi, kombucha and miso, which are a source of probiotics. You can make your own sauerkraut by adding a whole head of shredded cabbage and sea salt to a bowl until the cabbage…

EXERCISE LATER FOR DIABETES If you’re not a morning lark who bounces out of bed and straight into a workout, here’s some good news! Researchers have found that exercising later in the day is more beneficial for glucose control for those with type 2 diabetes. Scientists from Rutgers University analysed the positive effects of exercise on blood sugar levels in type 2 diabetics by examining dozens of studies for common conclusions. Exercising later in the day results in better control of blood sugar levels, as well as improving insulin sensitivity, they found. Plus, exercising after a meal is more beneficial than working out beforehand. What’s more, maintaining movement throughout the day, rather than sitting glued to your screen, benefits blood glucose control and insulin levels. Let’s get physical! SMARTY PANTS…

SET THE TABLE Taking inspiration from the botanical world, the T&G Green House collection (from £2.99, tg-woodware.com) features a range of indoor and outdoor dinnerware, including acacia wood serving boards, sustainable cork table mats and coasters as well as textured ceramics and recycled glassware. Stylish and sustainable! Soil-free herbs Grow your own herbs, without the need for soil, with a Hydroponic Herbs Kit (£25 per herb pot, anygreenwilldo.co.uk). With a choice of nine different herbs, each kit comes complete with everything you need to grow a common kitchen herb including the seeds, certified organic plant food and a recycled wine bottle to construct the body of the system. Just add water and sunshine! DISH DASH Candy Rapido’ Dishwasher (from £399, candy-home.com) makes quick work of dirty dishes, leaving them washed…

You’ve probably heard at one time or another someone say, “I have a slow metabolism and that’s why I seem to gain weight”. You may have even thought that it applied to you. Establishing whether this is true and if so, finding ways to boost it and thereby burn more calories, certainly appears to be a worthwhile exercise. Metabolism is the process by which our body coverts food into essential energy we need to do anything from breathing, moving, to the renewal and maintenance of all our cells. As much as metabolism is linked to weight, nutritional intake also plays a fundamental role in this process. Given these influencing factors on body weight, the question posed is whether we can consume the very best nutrition which optimises our metabolism for…

AS I WAS BEING WHEELED INTO the operating room, I looked at the surgeon and in a soft voice I whispered, ‘I don’t believe I have Crohn’s disease’. He glanced back at me and said, ‘don’t worry, I’m just going to have a look around, it’s exploratory’. And with that I handed him my power. I woke up hours later foggy and confused. The surgeon came into the room and said, ‘you were right, there was no evidence of Crohn’s disease’. Then he gestured with his hands: ‘I took a foot of your small intestines.’ Bewildered by this statement I said, ‘well if it wasn’t Crohn’s, why did you take anything?’. His response was to have it tested. When I was able to go home, I was told I could…

LIKE A LOT OF PEOPLE, I suffer from irritable bowel syndrome (IBS), so when my symptoms started getting worse in mid-2020, I thought I could fix it on my own through dietary changes. But when things didn’t improve and I eventually did go to the doctor, she referred me for some tests as she suspected I might have inflammatory bowel disease (IBD). When the results came back, they indicated there might be a problem, so I was referred to a gastroenterologist. While I waited for that appointment to come through, I experienced the worst stomach pain of my life; sharp, stabbing pains so bad I didn’t know what to do, so I went to A&E. There, the doctors x-rayed me and thought I had constipation so prescribed me some laxatives.…

DIVE IN! Calling all water babies! Speedo’s latest swimwear drop (from £30, speedo.com) features adventurous new styles in stunning colourways to suit all activities and body shapes. Designed for swimming, surfing and sunbathing while looking stylish, the range includes long-sleeve swimsuits and rash vests with matching shorts, plus asymmetric one-pieces and sporty bikinis. Best of all, each style is created using quick-drying, chlorine-resistant, eco-friendly fabrics so you can focus on having fun in the sun. BLAZING A TRAIL Lululemon has launched its first road-to-trail running shoe. Taking you from smooth pavements to more rugged terrain with ease, the Blissfeel Trail (£148, lululemon.co.uk) has the same female-specific fit and cushioning we’ve come to expect from the brand’s range of women-first footwear. Lightweight, springy and responsive, it also has a moulded heel…

BENEATH YOUR tummy lies an expanse of muscle that maps up and down, side to side and across at angles. It’s this muscle that allows us to manage all kinds of moves and manoeuvres from getting out of bed to doing slinky tricks on a trapeze or dance pole! Maintaining equal, balanced strength in this area is important for a solid structure, healthy posture, and confidence in the knowledge that your core is tough and supportive. However, despite their existence and crucial importance, you might not be able to see your hard-earned abdominals for a covering of fat. To have that really ripped, toned look means focusing on the diet and reducing body fat to somewhere between 14-18 per cent. This might work for younger women but in our middle…

1 Try to eat nutritious whole foods. Vitamin E is a powerful antioxidant that boosts immunity and skin health; find it in avocado, spinach, tomatoes and olive oil. Protein-rich foods, such as lean meat, eggs, seafood, nuts and beans, can help to support skin repair. While bone broth is a good source of natural minerals. 2 Aim to reduce flour and sugar consumption. These high-glycaemic foods can trigger acne. Some people find dairy foods trigger acne, but don’t cut them from your diet unless absolutely necessary, as dairy is an excellent source of minerals and protein. 3 Keep your bowels moving! Drink plenty of water and stick to whole foods, such as veg, rather than refined flour products. Try magnesium citrate as a supplement at night as it alleviates constipation,…

GOOD GUT SNACK Maintaining healthy body weight, better bone health and strong immunity are all bolstered by regularly eating yoghurt containing beneficial bacteria. New Bio&Me Gut-Loving Live Yoghurts (£1.50, bioandme.co.uk) are packed with prebiotics for good gut health. Created by Dr Megan Rossi, each pot contains 18 different culture strains, with no added sugar, artificial sweeteners or thickeners. The single-serving pots are perfect for-mid-morning snacking and come in original, vanilla, mango and strawberry flavours. Available from Asda stores nationwide. FEELING HOT! Turn up the heat on your evening meal with Tracklements Hot Sauces (£3.75 each, tracklements.co.uk). Rocket Hot Sauce, with fiery bird’s eye and Scotch bonnet chillies, adds sizzling spiciness to burgers, pizzas, curries and fajitas. Sriracha Chilli Sauce uses whole Fresno chillies – great with egg fried rice, meat…

This delicious salad is a nutrient powerhouse. It’s packed with brain-loving antioxidants from the pomegranates and broccoli, as well as magnesium and calcium from the black tahini. ■ 1 small broccoli, chopped■ 1 small red onion, diced■ Handful walnuts, roughly chopped■ Handful pomegranate seeds For the dressing ■ 1 tbsp black (or white) tahini■ 4 tbsp extra virgin olive oil■ 1 tbsp balsamic vinegar■ 1 tbsp raw apple cider vinegar■ 1 tsp miso■ 1 tsp salt■ 3 tbsp natural yoghurt, heaped 1 Steam the broccoli florets until tender, then rinse under cold water. 2 In a separate dish, add all the ingredients for the dressing and whisk together with a fork. Add the yoghurt to the dressing mix. 3 Combine the broccoli, onions and walnuts with the yoghurt dressing until…

MEXICAN CHICKENAND BLACK BEANCHILLI This recipe contains more than 10 different plant foods and is high in dietary fibre thanks to the black beans. Takes 45 mins Serves 4 ■ 1 tbsp olive oil■ 1 medium onion, peeled and thinly sliced■ 2 garlic cloves, peeled and finely chopped■ 30g bunch fresh coriander, stalks and leaves chopped separately■ 1 tsp ground cumin■ ½ tsp ground coriander■ 1 pinch dried chilli flakes■ 2 skinless chicken breasts, cut into 1cm strips■ 1 x 400g tin chopped tomatoes■ 1 x 400g tin black beans, drained For the tomato salsa ■ 4 ripe tomatoes, roughly chopped■ 1 green chilli (seeds removed), finely chopped■ 3 spring onions, trimmed■ Juice of 1 lime■ 1 tbsp olive oil To serve ■ 4 wholemeal flour tortillas■ 1 little gem…

REN Everhydrate range (priced from £35, renskincare.com). Most of us know how important it is to stay hydrated and our skin is no exception. A plethora of factors steal away precious moisture from our complexions; swimming pools and towel-drying included. This moisture-boosting duo of algae-activated Marine Moisture-Restore Serum and Marine Moisture-Replenish Cream delivers a clinically proven increase in deep skin hydration and moisture retention for up to 72 hours. Q+A Ceramide Body Lotion (£10 for 250ml, qandaskin.com). Do you give the skin below your chin the same TLC as your face? Well, now’s the time to upgrade your bodycare routine with this nourishing yet light lotion. Packed with moisturising goodness from pineapple ceramides, squalane and grapeseed extract, plus the sweet smell of toasted almonds, pistachios and honeyed fruits, this skin…

When it comes to losing weight, I know what to eat and what not to eat. We are lucky these days that excellent nutritional advice is just a Google search away. But a big piece of the weight-loss puzzle is finding the time and willpower to stick to what you know you should be doing. I find meal planning and prepping a pain in the neck, but I know it’s the key to weight management and good blood glucose control. In an ideal world, everyone with any kind of diabetes would measure their carbs and protein and monitor everything they consumed carefully. I find I can do this for a while, but over time I get exasperated and exhausted by all the measuring and batch cooking, and I end up…

I WAS DIAGNOSED WITH Crohn’s disease in August 2003 via a colonoscopy. This was after two months of constant toilet trips and a substantial amount of weight loss. I experimented with several medications between 2003 and 2010 and was lucky enough to be in remission for most of that time. After 2010, my whole life changed. Physically and mentally the illness took over my life. Not only did I have constant trips to the loo, but also internal bleeding, weight loss, malnutrition, plus anxiety and panic attacks as a result. In October 2014, I was rushed into hospital as I was so poorly. I was there for two days during which time I was told that my large bowel was so severely damaged, it needed to be removed (a subtotal…

GUT HEALTH IS ON everyone’s lips right now. And while it’s important to think about what you eat – or don’t eat – to improve your digestion, have you ever stopped to think that how you hold yourself when you walk can have a positive or negative impact on your gut health, especially when it comes to bloating and discomfort? In this month’s column I’m sharing some tips that have really helped my WalkActive participants feel more comfortable. Try some of these alongside adjustments to your diet, a more balanced lifestyle and improved hydration, and you could soon feel more comfortable and less bloated. Remember, it’s all about technique. I’d also love to hear how these tips help you – get in touch on Instagram @walkactivewithjoannahall. Enjoy your WalkActive session!…

SILKY SMOOTH TRESSES Whether your hair is straight or curly, you can banish pesky knots with the Tangle Teezer Plant Brush Detangling Hairbrush (£17, tangleteezer.com). The brush is made from sustainably grown castor beans and the old plastic packaging has been swapped for an unbleached, recyclable cardboard box. It has the usual two-tiered teeth system to detangle while limiting hair breakage for a glossy, frizz-free finish. You can also recycle old plastic brushes through the company’s scheme, which then gives you a discount on a new brush – result! TopSanté PROMOTION SMELL SWEET! Ben&Anna Coco Mania Natural Deodorant (£7.45, benandanna.uk) will help you be sun ready and eco-friendly. This vegan deodorant stick by the zero waste brand is a must-have for summer with its tropical scent of coconut and pineapple.…

Bioderma Sébium Kerato+ Anti-blemish Gel-cream (£17, boots.com). This reduces oil production to stop spots forming in the first place. My skin cleared up dramatically within a week. Although the bottle is a tiny 30ml, mine is still going strong after two months of twice daily use as a tiny dot of lotion spreads easily. An expert at Bioderma told me it contains a new generation AHA, which is 10 per cent malic acid combined with traditional BHA – both brilliant exfoliating hydroxy acids. The new AHA works at skin pH level so it won’t cause any irritation. Perfect for sensitive meno skin. Skin Genius Best Cleanse Forever (£16.50, skin-genius.co.uk). Specifically formulated for acne-prone skin, this organic cleanser is great as you rub it into dry skin, then let it sit…

IN THE UK, SOMEONE is diagnosed with dementia every three minutes. Alzheimer’s Research UK predicts the number of people with dementia in the UK will increase to more than one million by 2030, and 1.6 million by 2050. But the changes in the brain associated with Alzheimer’s disease are evident on scans decades before the clinical presentation. The reality is, it’s never too soon to be looking after your brain, particularly as we women are more susceptible to the disease as we lose the protective effects of oestrogen as we transition through menopause. But there are ways to support your brain through diet and supplementation… Go mad for magnesium Magnesium is a super mineral for women’s health. Not only does it help to calm the nervous system, increase energy and…

PILES! NOTHING LIKE getting straight to the point on a topic (and apt too, as piles can make it feel as though there’s a pointy thing coming out of you when you do a number two!). With it being the gut health issue, I thought what better time to open up about my intestinal health – sharing is caring after all! My first encounter with blood in my poo was either in my late 20s or early 30s – I can’t recall the exact age but do remember which toilet I was in (a flat share) so that’s how I know roughly. It was bright red – the best kind, apparently, as dark blood indicates bleeding much higher up – but being the first time, I was of course shocked…