Innholdsfortegnelse for November 2024 i Top Sante

This issue hits the shops just at the end of September, which is Perimenopause Awareness Month, with Menopause Awareness Month (October) and World Menopause Day (October 18) around the corner. Each year more is done to further the spread of awareness about these important life phases – not that menopause is a phase exactly, it’s a single day that marks a year since your last menstrual period, after which you’re considered post-menopausal. We’ve been banging the drum of menopause awareness here at Top Santé since 2015, focusing mainly on the more natural ways to manage the transition through lifestyle and dietary modifications. It’s been an interesting almost-decade, as when I surveyed a former reader panel back in 2016, 80 per cent of respondents wanted to read more about this topic.…

My friends didn’t believe I was perimenopausal. I was having a dinner with 10 girlfriends last year and they asked why I was banging on about it all the time. They said I was way too young for menopause. I had to convince them I wasn’t. It was exactly when I turned 40 that I began having symptoms. And they all said: ‘Gosh we have those things too!’ to which I said, ‘Well you’re probably perimenopausal!’. One of the first things to be affected was my sleep. I’d wake at 4am with a panic attack. I’m not normally an anxious person. Of course, I get anxious like anyone would doing something new but I never had random anxiety or whole days when I could barely function. When I hit 40,…

Q How do I know if I need to start taking HRT? I'm 50 and find my symptoms are tolerable – just some achy joints. Can everyone benefit from HRT or is it not necessary for some people? A Whether you choose to take HRT or not is a very personal decision. One way of thinking is that women should take HRT for the physiological benefits it has for heart, brain and bone health. Others prefer not to take it and do things as naturally as possible with supplements, exercise and nutrition. I believe in a woman’s right to choose what she does with her body. So, do your own research from podcasts, books or websites. Listen to different voices in the hormone and menopause space and see what resonates…

MENOPAUSE BRINGS A RANGE of symptoms and changes to your body, most of which are linked to a reduction in oestrogen production. But what you may not know about is the link between menopause symptoms, your hormones and the balance of bacteria both in your gut and your reproductive tract. Gut bacteria, called the microbiome, are a key part of your digestive system, which live within your intestines throughout your life. They help to break down nutrients and assist with digestion, supporting energy production and producing key vitamins and other substances that support the way your body works. If your gut is not working well, it affects your digestion and your ability to get all the nutrients you need from food. This can impact many of your body’s functions, including…

AS YOU NAVIGATE peri-menopause, your approach to workouts becomes even more important. Exercise should be tailored to your body’s changing needs and strength training is an essential part of the midlife health toolkit. It helps maintain muscle and strength, supports healthy bones and reduces the likelihood of health conditions such as diabetes, heart disease and high blood pressure. It can also reduce menopause symptoms, such as joint pain, low mood, anxiety, weight gain, poor sleep and hot flushes. Full-body strength workouts are ideal and achievable. The goal of your workouts is to future-proof your body and this is why strength training is so important. Think of it as your physical pension pot! The more you put in now, the more you will get out later. Lift tips 1 The last…

ORDER TODAY! OCTOBER 2024 COVER STORY Tessa Sanderson CBE INSIDE The Olympian on inspiring women, plus a brain health special 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…

• Discover the next-gen retinoids to rejuvenate and plump up your complexion • Gorgeous garlic recipes for an immune boost • Natural ways to up your immunity and see off the sniffles • Top Santé Haircare Awards 2024 – the results! Discover winning products for all hair types …Plus lotsmore! DON’T MISS IT! The December issue – on sale Oct 25 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 38 for details.…

‘Winnerfor allages’ ‘I recently spent some time browsing all the women’s health magazines, before reaching, as I always do, for Top Santé. Why? Because you are not ageist. There is nothing that makes me – aged 72 and still full of beans – feel that your magazine can’t apply to my age group. Your features are interesting and cover so many different topics, your recipes accessible and you care about mental health as well as physical wellbeing. And I was really tickled that you tracked down wetsuits for those of us with wider waists in the August edition! Bravo!’ Penny, via email ‘Dear Penny, I am thrilled to hear you love Top Santé and find it relevant to you. I aim to cater for everyone above age of 40, which…

FABRIC FRESHENER Washing your clothes too frequently impacts both the environment and the lifespan of your garments. Infused with mood boosting essential oils, the naturally antibacterial and odour-neutralising The Lab Co. Fabric & Room Sprays (£7, thelabco.com) are perfect for refreshing clothes in between washes. They are also ideal for banishing odours from bedding, carpets, sofas and more. Available in a range of wellness boosting scents – or there’s a fragrance-free option if you want to eliminate bacteria without adding aromas. MULTI-TASKING MATS Looking for a rug that’s practical and wipe-clean while still offering style and comfort? The Totter + Tumble Playmats (from £80, totterandtumble.co.uk) are multi-use wonders, functioning as playmats for little ones, stylish area rugs, supportive underfoot cushioning, and yoga or Pilates mats! With 1.3cm of cushioned memory…

DURING THE PAST YEAR, I’VE embarked on a journey that I’m sure many of you can relate to – finding a sustainable, healthy way to manage my weight. Like countless others, I experimented with various diets, workout routines and wellness trends, each promising transformative results. But nothing seemed to stick, until I discovered Wegovy, a prescription medication designed to support weight loss. At first, Wegovy felt like the perfect solution. My appetite diminished, the pounds started to melt away, and for the first time in years, I felt a sense of hope. However, as time went on, I began to question if this was truly the best path for me. The side effects of nausea, fatigue, constipation and disruptions in my menstrual cycle became increasingly bothersome. The thought of relying…

1 START WITH MICRO-GOALS The best way to declutter is in small steps as doing it all at once can be daunting. Breaking the process into micro-goals makes it more manageable. Instead of attempting to declutter an entire space, focus on small, achievable tasks. For example, start with a five-minute session of cleaning, such as doing the dishes or sorting the washing pile that’s been building up. Micro-goals provide a sense of accomplishment and give you hits of satisfaction, which helps gradually build momentum. 2 MAKE IT INTERESTING What are you interested in? The chances are you have accumulated a bunch of stuff in this area. Start there as it will bring you a sense of accomplishment and usefulness by making it easier to do something you love. Choosing a…

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1 RUBY HAMMER LIP SERUM BALM (£18, RUBYHAMMER.COM). A nude, hydrating lip tint will soften lips and give a hint of shine that can take years off their appearance, helping to smooth and volumise. 2 CHANTECAILLE CHEETAH EYE TRIO (£69, CHANTECAILLE.CO.UK). A palette of earthy, nude tones is a great make-up staple. Opt for one with both matte and shimmering shadows so you can create a smoky eye look and add a pop of highlight to the inner corners of your eyes and the centre of your lid. 3 HOURGLASS UNREAL LIQUID BLUSH (£38, CULTBEAUTY). Enhance your cheeks with a floral-toned cream blush that works from both day to night to give a healthy glow and instantly brighten your complexion. 4 REESON LID ELIXIR (£28, REESONBEAUTY.COM). For days when you’d like to be…

GOOD MOVES Spending the whole working day sitting in front of a computer screen means you’re probably not getting enough exercise. But just 15 minutes of movement means you’re tapping into the health-protective benefits of physical activity – even at the office, say scientists at the University of South Australia. About 11,570 office workers were set a workplace wellness programme called 15-Minute Challenge, via an app. Researchers found 95 per cent of participants met or exceeded minimum physical activity guidelines after six weeks. Participants also had improved fitness, energy, overall health, sleep quality and mood. So, just a bit more movement equals big fitness benefits. Find out more at 15minchallenge.com. MENO HEARTBEETS After menopause, your risk of heart disease increases, but researchers at Penn State found drinking beetroot juice daily…

Treat yourself to a balancing spa break WHAT Menopause Retreat Spa Break at Down Hall Hotel WHERE Hatfield Heath, Essex WHEN Ongoing offer PRICE From £200 per person (single supplement may apply, available Sunday to Thursday) WEBSITE downhall.co.uk Specifically designed to alleviate symptoms and support women who are going through perimenopause and menopause, this soothing spa break includes a restful overnight stay in an individually styled room along with a tasty breakfast the following morning. Either before or after your overnight stay, you can relax with a nourishing spa day in the tranquil Eden Spa. Thoughtfully curated to ease your menopause symptoms, the age-defying facial and lighter legs massage will leave you feling pampered. You’ll also be treated to herbal tea and a two-course lunch, complete with a grapefruit cleanser…

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‘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 Katy x health and longevity.’ @thehealtheditor FANTASTIC REASONS TO SUBSCRIBE: Subscribe to TopSanté and start feeling amazing from the inside out! Plus, you can enjoy the following subscriber benefits: • Pay just £28.99 for your first 6 months, saving over £21 on the full price • FREE MONUPLUS Brightening Boost Serum worth £42 • Enjoy convenient home delivery of each issue • Receive our regular newsletter providing you with ideas, advice, competitions and exclusive offers WORTH £42! Suitable for all skin types, the…

WEIGHT LOSS Weight loss is a big benefit of adopting a low-carb lifestyle, which means about 50g carbohydrates per day. As your hormones change, you might notice gradual weight gain. This is frustrating, especially when eating healthily and staying active. Your body becomes less adept at mopping up blood sugars for energy, instead directing blood sugars to be stored as fat, as you move into your 40s. By focusing on a low-carb approach of eating, blood sugar is more balanced and insulin sensitivity increases. So, you lose weight more easily and sustainably. LOWER INFLAMMATION Eating foods that cause blood sugar spikes can cause premature ageing of the skin through glycation. Sugar combines with proteins and fats within tissues, resulting in advanced glycation end products (AGEs). These are associated with chronic…