Indholdsfortegnelse for October 2024 i Top Sante

Autumn is in the air and with the change in seasons comes a new opportunity to refresh your health and commit to getting fit. If you were, and still are, inspired by the Olympics, our bumper 23-page outdoor fitness special could help guide you towards being more active and making the most of, hopefully, an Indian summer. In my previous letter I was optimistic about a good summer as June and July weren’t great, but August brought us day after day of baking hot weather that saw people flocking to the coast – I could hear them frolicking on the beach from my home office, and how I wished I could join them (I did manage the odd dip at high tide). However, it was rather too hot for vigorous…

WORK OUT TO UPLIFT Physical activity, especially aerobic exercise, reduces symptoms of depression, but until now scientists were not sure why. Researchers from University College London reviewed previous studies and concluded depression, especially lack of interest or joy in life, is associated with elevated inflammation caused by your body’s immune response. Importantly, inflammation is also linked to disrupted dopamine delivery, which is a pleasure hormone. Meanwhile, exercise reduces inflammation, boosts dopamine and enhances motivation. Lead author or the review, Dr Emily Hird said: ‘Alongside a positive effect on inflammation, dopamine and reward processing, exercise also reduces oxidative stress and improves self-esteem.’ The team hopes this new understanding will lead to new treatment strategies, such as personalised exercise programmes. PLANT-POWERED RELAXATION Move over CBD as it’s all about CBG now. This…

‘Subscribing to Top Santé is a great way to receive regular reminders to make healthy changes. Every four weeks the magazine will be delivered directly to you, packed with health, fitness, nutrition, skincare, haircare and mental wellbeing advice from experts, helping you stay on the path of health and longevity.’ FANTASTIC REASONS TO SUBSCRIBE: Subscribe to TopSanté and start feeling amazing from the inside out! Plus, you can enjoy the following subscriber benefits: • FREE welcome gift worth £27.70• Enjoy home delivery of each issue• Pay just £28.99 for your first 6 issues• Never miss an issue• Receive the TopSanté news letter for free WORTH £27.70! Your gift will include a Weleda Bath & Body set containing Summer Boost Shower Gel, Hand Cream and Shower Bar, all certified natural and…

CARDIOVASCULAR training for health and fitness is extremely important. Having a great foundation of cardiovascular fitness can help increase your stamina, reduce health risks, manage chronic conditions, strengthen your heart, boost your mood and allow you to continue enjoying life fully as you age. Cardio workout Complete this series of moves for three rounds of 20 repetitions each movement. LATERAL BOUND (STICK IT) This movement will help with the stability and balance you need for great running form. ● Keep your chest upright and look ahead at the horizon. ● Starting on one foot, bound laterally on to the opposing foot like you are hopping over a small fence (A). ● Once you have landed you will stick it (hold for three seconds, B) before bouncing back to where you…

Running COOL RUNNINGS (£63, asics.com) From tanks and tees to shorts and shoes, the new range of summer running kit from Asics has everything to keep you feeling cool and dry when the temperature rises, including these light, flexible and breathable Road High Waist Tights. SUUNTO Sonic Bone Conduction Headphones (£129, suunto.com) Sweatproof and water-resistant, these open-ear headphones let you listen to your favourite music while allowing you to be aware of traffic or the sounds of nature. Incredibly lightweight, a full 60-minute charge delivers 10 hours of battery life. Compressport Visor Ultralight (£22, compressport.com) Made from a ventilated and fast-drying mesh fabric that quickly wicks away sweat and moisture, this visor boasts an articulated peak that can be lowered for increased sun protection or raised to widen your field…

A FEW YEARS AGO, I saw the rise in people talking about ADHD in midlife women and couldn’t help but be sceptical; surely this was a ploya to get another subset of the population onto medication? I thought ADHD was just something only fidgety boys had; boys who failed at school because at they couldn’t concentrate. This is still the perception of most people if you ask them to describe someone with ADHD. But two years ago I began working with Suzy Glaskie, with a health coach. In one of our sessions, I was describing my many frustrations at not being able to follow through on tasks (for myself, that is, not for others. If I’m being paid to get a job done, I get it done!). It wasn’t only…

“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 can’t believe it’s been 40 years since I won my Olympic gold. It feels like yesterday that I was standing on the podium in Los Angeles, the national anthem playing, with a gold medal around my neck. Winning Olympic gold was a dream come true, but it was also so much more than that. I still remember the feeling of pure joy when I realised I had won. The years of early morning training sessions, the injuries, the disappointments – all of it had led to that one moment. I was overwhelmed with emotion, not just for myself, but for everyone who had supported me along the way. My family, my coaches, my friends – they all played a part in that victory. Now, 40 years later, I still…

Q I'm experiencing very bad perimenopause hot flushes that leave my underarms and my back drenched in sweat. You can see the wet patches on my clothes. It’s so embarrassing! What can I do to reduce the sweating? A Hot flushes and sweating are very common in perimenopause. It’s caused by a form of hormone imbalance, which can either be too much oestrogen or too little oestrogen, or the oestrogen not being balanced with the progesterone. Most people assume sweats are due to low oestrogen and aren’t aware that in perimenopause you can get oestrogen surges causing these symptoms too. This is why hormone testing is useful as giving a patient oestrogen when they already have high levels could actually make the symptoms, such as sweating, worse. Quite commonly, patients…

● TAKE BREAKS. Even just 20 minutes of exercise can recharge you mentally and physically. Take a walk or join a class. Ask friends or family to help so that you get time out now and then. Running kept me sane. ● DON'T FEEL GUILTY. It’s normal to have bad days and feel “carer’s guilt” but remember that caring means you care. If you still feel guilty, accept that it’s a normal emotion and take time out for yourself anyway. ● TALK TO SOMEONE. Speak to friends who truly understand the challenges you’re facing. Find people in a similar situation so that you don’t feel isolated. ● ENLIST PRACTICAL SUPPORT. Ask friends or neighbours to help out when they can, even if it’s just phoning your loved one to say…

SUBSCRIBE TODAY Get expert advice on toning up with workouts to suit your lifestyle and tips on nutrition and beauty to help you look and feel amazing. Every month you will get a workout handbook, a review of the hottest looks every month in our Gym Style section, and several articles on how to eat smart with great recipe ideas. Women’s Fitness is packed with features that will provide inspiration and motivation to get you moving! Enjoy features such as Fit Mind, Fit Mama and Fit Fuel every month focusing on mental well-being, how to stay fit before, during and after pregnancy and nutrition advice. GREAT REASONS TO SUBSCRIBE ■ Save up to £44* ■ Delivery directly to your door before they hit the shelves ■ Never miss an issue…

IN EVERY ISSUE… WORKOUTS & TRAINING PLANS NUTRITION ADVICE OUTDOOR ADVENTURE PRODUCT TESTS & REVIEWS GREAT REASONS TO SUBSCRIBE ■ Save £17 on the shop price ■ Every issue accessed straight from your device ■ Expert advice on toning up with workouts to suit your lifestyle and nutrition tips to improve your diet ■ Receive the free weekly e-newsletter VISIT SHOP.KELSEY.CO.UK/WFDIG24 OR CALL 01959 543747 and quote code WFDIG24 HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE Terms & conditions: Offer available for UK Direct Debit customers only. You will pay £29.99 every year and receive the digital version of Women’s Fitness. *Savings are based on the standard digital cover price of £3.99 for one year. Offer ends 31st December 2024. Your subscription will start with…

ORDER TODAY! SEPTEMBER 2024 COVER STORY Dianne Buswell INSIDE Feel great forever with our gut health special, plus healthy recipes AUGUST 2024 COVER STORY Kelly Holmes INSIDE Tips for mental wellness, moves to tone up, and brain-boosting foods JULY 2024 COVER STORY Jenni Falconer INSIDE Midlife diet tips, ways to beat burnout, and the 2024 skincare awards JUNE 2024 COVER STORY Cat Deeley INSIDE Summer skincare, slimming tips and expert ways to beat joint pain MAY 2024 COVER STORY Gabby Logan INSIDE 20 pages of gut health ideas to keep you happy inside and out APRIL 2024 COVER STORY Janette Manrara INSIDE Beat stress, sleep better, ditch junk food and get fit in five minutes MARCH 2024 COVER STORY Sadie Frost INSIDE Get more energy and glowing skin, plus easy…

‘Sageadvice’ Star letter ‘I wrote in to Top Santé about my eczema in 2012 and my letter was published with a reply. I still follow the advice given and only seem to have maybe one bad flare-up a year. Just thought I’d share my “published work” and wonder whether anyone else still follows advice they got more than a decade ago? Elaine, via email. ‘Thanks for writing in again! I’m so pleased the advice then is working for you now, and yes I’d love to hear from others who did the same! All the best,’ Katy, Editor-in-Chief. ● Congratulations Elaine, you win The Protein Ball Co’s monthly starter pack for the next six months, worth £102. Each pack contains 10 protein balls and the flavours include Peanut Butter, Vegan Peanut…

SOFT AND SUSTAINABLE Made from 100 per cent recycled plastic bottles, the plush Origins Reef Rug (from £189.99, rugsdirect.co.uk) is eco-friendly while also being hard-wearing, super soft and easy to clean. Available in a range of sizes and colours to suit all rooms and décor, we particularly love the deep and earthy Rust shade – a perfect pick for creating those sumptuously cosy spaces this autumn. CLEAN CANDLES Hand-crafted on the island of Barbados, the St. Lucy Botanists Scented Candles (from £24.78, stlucybotanists.com) feature a clean-burning blend of soy wax and essential oils, bringing beautiful scents into your home without any nasty chemicals or toxins. Available in two different sizes and eight Caribbean-inspired scents, the candles are hand-poured into artisanal earthenware pots and beautifully housed in luxurious boxes, complete with…

AS A TYPE 1 DIABETIC, I’VE always steered clear of sweet balsamic vinegars and sugary dressings. It’s alarming how many salad dressings and sauces are laden with sugar, honey or pomegranate molasses. When ordering a salad at a restaurant I always request the dressing on the side – no way I’m turning a healthy meal into a sugar-laden blood-sugar fiasco. Apple cider vinegar (ACV), however, is my go-to. It’s a valuable ally in weight management and overall metabolic health and has been one of my kitchen staples for as long as I can remember. I drizzle it on everything, salads, fish, roasted veg, sauces, I even put a dash in smoothies. My love affair with this golden elixir started well before Victoria Beckham and the Hollywood health set turned it…

Today I am a new woman. I refuse to be a victim anymore. I am no longer afraid and I have power. I have a voice. I have been seen and heard. My voice matters. I’ve been taken seriously. I am a mother, I am a fiancée, I am a sister, I am a friend, I am a powerful woman, I am my mother’s daughter. She is my guardian angel. I am resilient and I have an incredible energy within me. I’ve learned how to set my boundaries and protect my inner child. I know how to set boundaries and I can put myself in my bubble to keep myself and others safe when threatened. I am proud of myself. I believe in myself. I’ve learned strategies to cope and…

The early bird catches the worm, or so they say, and with the longer days and the weather heating up, now is a good time to take your workouts outside. Not only is it easier to stay consistent with morning workouts – because of the lack of social and work events planned earlier in the day – but US researchers also found adherence is often highest in the morning. Getting a dose of the ‘sunshine’ vitamin D will support healthy bones and a strong immune system, plus exercising in the open air can put you in a great mood for the rest of the day – think reduced symptoms of anxiety, anxiousness and even loneliness, according to a study published in the journal Psychotherapy and Psychosomatics. Ready for a natural…

The only way to run faster and harder is to run more, right? Well, not exactly. You also need leg strength. Running will build cardiovascular ability as well as endurance in the legs, but the more developed your leg muscles are, the more efficiently they’ll be able to use oxygen. This means that they’ll carry you further for longer, and help you to tackle those hills and inclines with greater ease. The muscles and ligaments surrounding the delicate knees and ankles will also be stronger, helping you to stay free from injury as well as be more aligned. Add this workout to your normal run-training plan once a week to power up your striding strength, reinforce your joints and keep your legs lasting longer. All levels 3 x 10 reps…

TopSanté PROMOTION EFFORTLESSLY GLOWING SKIN Revive your complexion and get radiantly beautiful skin with lavera’s Glow By Nature Serum (£27.95, lavera.co.uk). The highly effective formula with natural coenzyme Q10 and natural vitamin C reduces free radicals which protect the skin against oxidative stress, leaving the skin looking revitalised and fine lines reduced. The wonderfully lightweight moisturising texture gently melts into the skin and absorbs quickly, leaving behind a healthy-looking, radiant complexion. For best results, use daily alongside the Glow By Nature Day Cream. Pump it up Turn up the volume on your hair with Moo & Yoo Volumising Spray Mist (£26, mooandyoo.com). The lightweight mist adds body and hold without heaviness, so it’s perfect for fine, flyaway hair. Marula oil and Icelandic moss nourish and protect hair strands and enhance…

• THE MENOPAUSE ISSUE! How to boost your libido, the mushrooms that can support your hormones, improve your gut health, and more • Easy ways to increase your protein intake and why it matters • Beauty and fitness tips for midlife …Plus lots more! DON’T MISS IT! The November issue – on sale Sep 27 CAN’T FIND A COPY OF TOP SANTÉ? Head over to frontline-group.co.uk/store-finder and select Top Santé Health & Beauty from the drop-down menu. Next, input your postcode to find your nearest stockist. Or, why not subscribe to make sure you never miss an issue? See page 34 for details.…

CHILL OUT Progesterone is your “keep calm and carry on” hormone, helping you feel serene and settled, and sleep well. However, as you enter early perimenopause, there is often a decline in this vital sex hormone, which can result in insomnia, aches and pains, and low mood. During perimenopause, you are four times more likely to experience depression. Progesterone has a naturally relaxing effect on your brain, and increases a calming brain hormone called GABA (gamma-aminobutyric acid). When GABA levels decline, anxiety and stress can increase. Low levels of progesterone are also associated with increased aggression, irritability and fatigue just before your period. Herbal solution Keeping cortisol levels in check is key to supporting ailing progesterone levels. Medicinal herb, ashwagandha, can shift your body out of the stressed fight-or-flight state…