Innehållsförteckning för November 2020 från Top Sante

As I write, I am anticipating more lockdown measures so by the time you read this, things may have changed yet again. So many new rules, regulations and constant changes are enough to add stress to even the most level-headed among us. That’s why in our 15-page special section this issue we’re looking at ways to minimise stress (p36). It’s packed with expert tips on how to keep your cool, plus natural remedies to help you maintain balance in these unpredictable times. For example, while exercising outdoors when it’s windy and blustery might not seem that appealing, turns out it’s actually a really good stress reliever. It’s yet another Scandi health trend but one we’re definitely buying in to at Top Santé – I’ve already been pounding the beach, raincoat…

gloved (from £20, gloved.co.uk) is a handwash and lotion duo made from high-quality, sustainable ingredients, lovingly created by a mother and son duo. Refill pouches are available to cut down on plastic waste. The Protein Ball Co. high protein, plant protein and breakfast-to-go snacks (£1.99, tesco.com) give you instant energy. They come in variety of flavours, including new coffee oat muffin and blueberry oat muffin. Varenna Leisurewear (from £65, varennafashion.it) merges fashion and fitness to bring you gorgeous activewear made from luxury Italian fabrics that are recycled and recyclable. Dr Hauschka Revitalising Hair & Scalp Tonic (£20, lookfantastic.com) contains arnica, which helps normalise oil production, while soothing the scalp. Neem also strengthens to reduce breakage. SKIN VITALITY (£35, advancednutritionprogramme.com) is a new-generation multivitamin. It delivers 28 nutrients in a convenient,…

Relax Terpene Infused Vape Pen (from £32.99, natureandbloom. com). You’ll love the gorgeous lemon flavour of this smooth vape – all thanks the natural terpene infusion it contains. Each three-second puff offers an instant wash of calm. Lift Energy Bundle (£81, harrogateorganics.co.uk). Amp up the effects of this lovely blood orange CBD with the accompanying essential oil candle and 5HTP supplement. CBD Belgian Dark Orange Chocolate Bar (£7.20, cbdbrothers.com). Any high-quality chocolate can help soothe stress but this vegan-friendly bar goes one step further as each square contains a gentle 1.4mg of CBD. Delish!…

FROM RUNNER’S KNEE, tennis elbow and swimmer’s shoulder to Netflix neck and laptop lower back! Sports injuries are a common cause of chronic pain, but back, neck and hand pain often strike after simply sitting hunched over a phone, TV or computer screen for most of the day. And joint and muscle soreness can be extremely debilitating. In fact, chronic pain affects 43 per cent of the population, according to researchers from Imperial College London. Regular treatment by physio and massage therapists can help, but if your lower back pain suddenly flares up in the middle of the night, what can you do? Pain medication, used long term, can be bad for health. So, people are increasingly searching for no-pills pain relief to soothe strained muscles and aching joints. One…

Blue light protection Protect your eyes with the Ocushield glasses (from £39.99, ocushield.com), which feature medical-grade blue light filters. By filtering out blue light, you can reduce anxiety and stress, helping to improve your sleep. You can also buy filtering screen protectors for your devices (from £39.99) to lessen blue light at the source. 1/3 ... is how many UK adults, if not more, have said the coronavirus pandemic has affected their wellbeing SLEEP TIGHT Switch off for the night with Morphée (£73.50 morphee.co), a unique gadget that helps stressed minds. The Morphée has seven different relaxation and sleep techniques and eight different meditation sessions that can run either eight or 20 minutes in length. Snuggle up Research has shown that weighted blankets can reduce levels of stress and anxiety,…

1 SAUERKRAUT Raw, unfermented sauerkraut is teaming with bacteria, of the good kind! The live nature of ferments means it takes some time to get used to, so start out with small amounts of sauerkraut – a teaspoon per meal – to get used to it and see how you find it. 2 POLYPHENOLS Polyphenols are protective compounds found in lots of plant foods and are typically in higher quantities in brightly coloured fruit and veg. Your gut microbes convert polyphenols from plants into something your body can use. They then have antioxidant properties and act as mini cheerleaders for your microbes, helping them perform at their best. Colourful vegetables, fruit, tea, coffee, dark chocolate, legumes and olive oil are all good sources. 3 FIBRE You’ll get this if you…

When I was younger, I worked in Indonesia, Israel and Jamaica where it was always sunny and hot – but the same every day. I found the weather boring and would long for some wild Welsh winds! I’m now lucky enough to live on the coast, where I walk with my dogs every day. I particularly like it when it’s windy; the force of the wind on the cliffs can be incredibly exhilarating and it lifts my spirits. You get a sense of your own fragility in this powerful force of nature – but it also seems to help my worldly problems literally blow away. I find being out in nature incredibly therapeutic in this way and the wilder it is the better. I also jog 6km every morning on…

“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.”…

BACK IN THE DAYS WHEN we needed to escape predators, the “fight or flight” response was a vital part of survival. Today, this still has its place in times of emergency but this sense of urgency can also get activated when a perceived threat might be nothing more than a phone ringing, a looming deadline or even too much caffeine. Stress, be it emotional or physical, largely comes down to modern lifestyle habits leading to an excessive release of the hormone cortisol, which long-term can lead to negative side effects, including anxiety, insomnia, adrenal fatigue and weight gain. Your body has many ways of dealing with stress, but recent research has revealed that the endocannabinoid system (ECS) lies at the heart of most of these processes, linking the perception of…

I came to yoga late on in life. Growing up I did gymnastics and as an adult I was all over the latest way of keeping fit. About 10 years ago, I developed lower back pain, which my doctor said was a degeneration of discs because I’d been so active. When I was told to not gain weight and have cortisone injections, I thought, “This can’t be the only way to deal with this”. I took up Pilates to strengthen my core and within six weeks noticed a flatter stomach and felt I was standing straighter. I now do either Pilates or yoga every day. Last year I went through a marriage break up. That January, I’d been to an incredible place called Shergarh in India’s Kanha National Park to…

1 Not all maca is made equally. If you want to improve your health with a serving of maca, first make sure the supplement or powder is a blend of all colours of maca. 2 Freeze-dried maca allows for no spoiling of the root when transporting it around the world. 3 Opt for organically grown maca and from farms that support the local communities that grow them. Many towns and villages in the high Andes rely on maca farming, so make sure your maca brand supports these people. While maca can be grown elsewhere, it most likely will not have the same nutritional content as that grown in the Andes. It has evolved to only grow in this region and farming it elsewhere will require GMO or artificial farming techniques,…

1 Theragun Prime (£275, theragun.com/ uk) is a new generation, smart percussive therapy device. It gives deep muscle treatment with a quieter motor and 120 minutes of battery life. Pair it with the app for personalised recovery suggestions. 2 Theragun Mini (£175, theragun.com/uk) is great if you’re looking for a light, compact device to use anywhere. With three scientifically calibrated speeds, 150 minutes of battery life, an ergonomic grip and near-silent motor, it’s powerful but still highly portable. 3 SciatiCalm (from £32.45, sciaticalm.com) was designed by UK orthopaedic surgeons. Starting in the lower back and radiating pins and needles down the leg, sciatica can be an agonising condition, caused by the compression of the sciatic nerve. The SciatiCalm applies high-frequency pulses into the sciatic nerve to disrupt pain signals. The…

‘About 10 years ago I slipped two discs (L3/4, and L4/5). In addition to the pain caused by this, I get other aches in my lower back and some discomfort in my hips, too. Osteopathy and physiotherapy have helped a lot, but have never resolved the issues completely. So, I was eager to trial IDD to see whether it would improve things. It was the most comprehensive testing and reporting I’ve ever undertaken. After the initial consultation, I was sent for an upright X-ray that showed up every tilt and angle of each joint and disc, every curve of the spine, and how much it deviated from the norm. The treatment is done fully clothed and, while the IDD machine was an unusual sensation, it was completely pain free. As…

Chamomile Roman Essential Oil (from £37.50, tisserand.com) is soothing, comforting and used as a sedative, due to its chemical composition. It’s also useful for irritability, over-sensitivity and anxiety Bergamot Essential Oil (from £10.25, tisserand. com) is balancing and able to impart harmony. Bergamot in particular can be used for insomnia, particularly when linked to anxiety or depression. Marjoram French Essential Oil (from £11.50, tisserand.com) is a culinary herb as well as an essential oil, which is perfect for relieving stress. It is also noted to aid with feelings of grief.…

Wherever you are and whatever is stressing you, taking a deep, slow breath will help you relax your body, and clear your thoughts. 1 REMEMBER TO BREATHE  Wherever you are and whatever is stressing you, taking a deep, slow breath will help you to focus your mind, relax your body, and clear your thoughts. It only takes a few seconds to get back in control. Try it now. In for four, hold, then out slowly through your mouth for six or longer… 2 STAND UP TO STRESS  Posture is critical in how you deal with stress. If you are hunched up all day in front of a screen, get up and stretch your arms above your head. Then, stand with your back to a wall and lengthening out your spine,…

New Igennus Healthcare Nutrition Triple Magnesium Complex (£16.99 for 90 capsules, igennus.com) contains a trio of magnesium citrate, bisglycinate and taurate, all in their fully reacted forms. They are also bonded synergistically, which increases absorption rate and prevents an upset tum, which can be a side effect of magnesium oxide. Take a sachet of Altrient Liposomal Magnesium (£71.99, abundanceandhealth.co.uk) before bed to help you sleep. It contains liposomal magnesium, which is an advanced form of magnesium with exceptional absorption, surpassing most standard magnesium supplements. Mix one scoop of Bioglan Active Magnesium Powder 182g (£24.99, hollandandbarrett.com) to water for a lemon and lime-flavoured drink. The magnesium contributes to normal muscle function, as well as helping replenish electrolytes, which can be lost though sweating during a workout.…

GOING FOR BOLD!  your as days get darker with a splash of colour from the new CONTUR range. Their Afresh Crop (£49.99. conturuk.com), and Smooth Move Leggings (£59.99,) shown here, will brighten any exercise class and are made using super-soft textiles fashioned in Italy from ECONYL (repurposed nylons), ocean plastics and recycled cotton. IS EXERCISE THE KEY TO A HAPPY RELATIONSHIP? A new study has found that exercising with a romantic partner can have many benefits. Not only did many people report an improvement in their relationship due to the quality time spent together and reduced stress levels, but many also saw an improvement in their fitness levels, as their partner’s presence made them feel more motivated and more attracted to them! Walking on trees! Forget plastic trainers, the new…

Squalane is a highly effective moisturiser that mimics your skin’s natural oils, meaning it’s a good emollient. FROM VITAMIN C TO niacinamide, hyaluronic acid to retinol, we’re certainly not short on active ingredients to choose between when building our skincare regimen. Not wanting to muddy the waters further, squalane is the new kid on the block, but this is why you need to know about it: it will slot seamlessly into your skincare routine, supporting just about every active ingredient going. So no more trying to remember which products can’t be mixed together. Squalane oil is becoming increasingly popular as a skincare ingredient – in fact, it’s been hailed as one of 2020’s skincare heroes. Not only does the ingredient promise to intensely hydrate, it boasts a plethora of incredible…

SUPERFOOD SHOT Sleep better tonight with a shot of nah Natural Bottled Cherry Juice Concentrate (£16.99, nahlife.com). It contains 100 per cent Montmorency cherries, which contain melatonin, the sleep hormone. The glass bottle helps extend the shelf life of the juice and preserves quality. COFFEE MADE CLEAN! The Tassimo My Way 2 coffee machine (£139.99, amazon.co.uk) is equipped with a built-in BRITA water filter, helping you make purified, delicious coffees from the comfort of your own home. FEELING HOT, HOT, HOT! Fed up of soggy sandwiches? Have a look at the Huel Hot & Savoury meals (£2.36 a meal, huel.com) instead. This new range of 100% vegan, nutritionally complete, warm instant meals are ready in less than five mins, perfect for those who are time-poor but health conscious. Launching in…

NUTRITION EXPERT Susie Debice studied at the Institute of Optimum Nutrition in food science and nutrition. She is also the nutritionist for Abundance and Health supplements (abundanceandhealth.com) Q Is it true you don’t need to take iron supplements after menopause? Why is that if so? A Generally speaking, yes this is true – but it does depend on your energy levels and energy reserves. It’s not unusual for many women to go through phases in their life when heavy monthly bleeding may leave them with iron deficient anaemia. Telltale signs include shortness of breath, pallor, feeling weak and faint, palpitations, dizziness, headaches, low energy and fatigue. After a lifetime of monthly periods, it’s not unusual for many women to hit the menopause with anaemia or that the heavy prolonged bleeding…

I wake up at 6.30am every day. I take my dog Hati for a walk, check in on my flowers and plants, and then make a hot water with lemon and honey. Breakfast is gluten-free granola with almond milk and an English breakfast tea. I steer away from gluten and dairy. I then have a bath with Epsom salts. I have acne rosacea, so I am careful what I put on it. I simply love fruit and a vegetables. I make a homemade tomato sauce and often have this with a plate of vegetables roasted in cumin and garam masala. I try not to eat meat and only have fish occasionally. My guilty treats are dark chocolate and vegan ice cream. Before lockdown, I did reformer Pilates three times a…

STAY WELL (With a little help from your friends!) Everyone knows the warm glow that accompanies spending time with friends – whether that’s in person or via phone or video chat. And new US research reveals that it’s actually friendships rather than romantic or familial relationships that create the most happiness bang for your buck. While romantic partners created the lowest wellbeing levels, participants reported the highest happiness when hanging out with mates. In fairness to partners and kids, scientists conceded that we tend to save the most fun activities for our friends. So you might want to consider bringing the quizzes, games and silliness back into family life, in addition to scheduling friend time, to balance things out! JUST A 10-MINUTE BREAK WORKS WONDERS It can be hard to…

Varying terpenes (aromatic compounds) in cannabis strains make as much difference to the therapeutic benefits as cannabinoids. Some CBD products contain the natural range (in full and broad-spectrum CBD), others are infused with terpenes for a specific effect. Here are a few of the best terpenes for stress: LINALOOL, also in lavender, is very calming. LIMONENE can be found in citrus fruits and is a good mood enhancer. PINENE inhibits stress-inducing acetylcholinesterase activity in the brain.…

Free from additives Made from certified organic farmed maca and free from colourings, flavourings and preservatives, Vitality Nutritionals Maca Root Powder Organic 300g (£16.90, vitaminexpress. org) can be added to smoothies, baked goods, juice or just water. For when you’re on the move Instead of a powder, you can top up on maca on the go with convenient Organic Burst Maca Capsules (£14.99 for 120, organicburst.com). Opt for organically grown maca from farms that support the local communities that grow it. Good for smoothies and shakes Enjoy maca in your pre- or post-workout drinks with Organic Burst Maca Powder 100g (£9.99, organicburst.com). It comes from the Huancavelica region, high up in the Peruvian Andes and is a mix of white, red, black and purple maca plants. For the gluten-intolerant Free…

WITH RECENT EVENTS IN the world, it’s no surprise that research published by Ordnance Survey earlier this year showed a worrying increase in mental health conditions, with one in five experiencing some form of depression (doubling from one in 10 beforehand). Feeling stressed or anxious was the most common manifestation of depression – 84.9 per cent reported this. We know from research that there are significant correlations between levels of stress and quality of life; more specifically, in the context of gut health and gastrointestinal-related disorders, which up to 40 per cent of us have at any given time! It’s no coincidence that stress and the gut are connected, as there is even a name for the connection: the gut-brain axis. THE GUT-BRAIN AXIS The ‘gut-brain axis’ describes a back-and-forth…

AS HUMAN BEINGS WE ARE driven by emotions. They are the very thing that drives us to ‘go for it’, to create, or to chase the dream. But equally, they can create paralysis and kill creativity. Knowing this can be both empowering and overwhelming. While we all carry emotions, they vary based on our unique genetic make-up, lifestyle and our life experiences. This means your emotions are unique to you. That being said, the most important relationship in the world is the one you create with the self. Understanding how you as an individual emotionally operate in relation to sensations, thoughts and experiences in the world around you is one of the greatest gifts you can give yourself. These are stressful times. No one’s denying that. The food you eat,…

SMELL TREE-MENDOUS! If you’re hoping for a new fragrance this winter, what better than a scent that transports you to a walk in a crisp, fresh woodland? Smelly Trees Unisex Fragrance (£25/100ml,smellytrees.co.uk) was devised by Carina Birrell (left), when her tree surgeon partner wanted a scent that would smell like trees! A blend of sustainably harvested fir trees, black spruce and Scots pine oils are at the base of the fragrance, while middle and top notes contain lavender, juniper berry and cypress. The only other ingredients are pure distilled water and a few drops of organic food-grade alcohol. This unisex fragrance is handmade in Fife, Scotland, can be used as a room mist or linen spray and, best of all, for every bottle sold, a tree is planted. LIGHTEN UP…

Indeed Labs Squalane Facial Oil (£19.99, boots. com) targets fine lines and wrinkles, improving skin’s moisture balance and restoring elasticity. This sugar cane-derived squalane oil is ideal for those who want the benefits of an oil, but dislike the weight and greasy feeling of typical oils. Best for winter Kimberly Sayer Aromatic Night Repair Cream (£28.30, lovelula.com) is formulated for sensitive and/or dry skin and contains not only squalane derived from olives, but  organic Ugandan shea butter and rose oil to soften skin and increase cell turnover at night. Best range Biossance is a relatively new range based entirely on sugar cane-derived squalane, which features prominently in every single product. We’re loving the limited-edition Jumbo 100% Squalane Oil (£37, cultbeauty. co.uk) which, as the name suggests, is 100 per cent…

BEETROOTS ARE TOUTED AS a superfood for good reason, as they contain a wealth of minerals that can help to lower blood pressure, increase stamina, improve gut health, and aid liver and kidney function. They’re deliciously sweet, too, which makes them a perfect partner to peppery ingredients such as watercress. This salad is vibrantly coloured and packed full of goodness: immune-boosting oranges, iron-rich watercress, and walnuts rich in omega-3 fats and antioxidants. Enjoy! BEETROOT, ORANGE AND WATERCRESS SALAD WITH GOAT’S CHEESE Serves 4 For the salad ■ Beetroot 400-450g, washed and trimmed ■ Walnuts 60g, lightly crushed ■ Belgian endive leaves 120g, whole ■ Orange 1, large, segmented ■ Watercress 60g ■ Goat’s cheese 80g, crumbled For the dressing ■ Dijon mustard 1.5 tsp ■ Clear honey 1 tsp ■…

FIBRE IS SIMPLY A FORM OF carbohydrate that the body can’t digest which, as well as keeping our bowels healthy and our energy levels up, plays an important role in weight management by regulating our appetite. It does this in two ways. First, it makes us feel fuller for longer by delaying the emptying of food from the stomach and second, it slows the absorption of glucose into the bloodstream, preventing the hunger pangs that accompany a drop in blood sugar levels. So how much fibre do we need to eat, and which foods are fibre-rich? The recommended average intake for adults is 30g per day, however, according to a recent report by the World Health Organisation, only around nine per cent of adults in the UK are getting enough.…