Innholdsfortegnelse for February 2023 i Top Sante

This may be the February issue, but it’ll land on supermarket shelves (and pop through subscribers’ doors) mid-January – right around the time of what many call “Blue Monday”. For a good few years now, the third Monday in January has been dubbed rather gloomily by experts (and, to be fair, mostly PR people needing something to talk about!) as the most depressing day of the year. It’s dark, it’s cold, the festivities of Christmas and the new year are over. It’s also a time when the lack of daylight can lead to some suffering from seasonal affective disorder, more commonly known by the rather apt abbreviation SAD. We’re taking a look in our immunity special section at SAD (page 48), and ways to help combat it – the lack…

Boody Lyolyte Ribbed Hi Leg Brief and Low Back Bra (£12.95 and £19.95, boody.co.uk). These new undies from one of my fave brands are made with sustainable Lyocell – a cellulose fibre traditionally made from eucalyptus or oak and birch. These ones use Boody’s signature organically grown bamboo, making them super soft. Team with the outfit on the right for ultimate comfort! Wassen Mineralise Relax + Unwind (£11.99 for 14 sachets, boots.com). Wind down and get into a relaxed mood for date night – or a solo pamper night – by popping the contents of one of these into your water. The black cherry-flavoured powder contains relaxing chamomile, lemon balm and magnesium, as well as iodine and copper to help calm your nervous system. Flo & Sang Brights Collection in Hot Pink…

SPRUCE UP YOUR WATER Water For Health Biocera Water Filter Jug (£59.75, water-for-health.co.uk) provides a simple, cost-effective way of creating alkaline, antioxidant and hydrogen-rich water, believed to offer a wide range of health benefits. The BPA-free jug removes chlorine, heavy metals and dissolved organic residues, while also raising the pH, stimulating the release of active molecular hydrogen and naturally improving the structure of the water. FEED THE BIRDS Did you know, winter and early spring are the most crucial times to put food out for the birds? This is due to a sharp decline in natural food sources over the colder months. Help our flying friends with Henry Bell Bird Care (from £6.99, henrybell.co.uk). Available in more than 400 garden centres nationwide, the range includes a wide variety of high-quality…

A SWATHE OF STUDIES carried out in 2022 found that cannabis may prove to be a fundamental tool in the treatment and prevention of Covid-19. There is more research in the works as well, looking at the plant’s potential for treating Long Covid. However, the findings in one key study showed that it’s not as straightforward as smoking a joint to keep the virus at bay! In fact, heating raw cannabis material will transform the “cannabinoid acids” – noted in the peer-reviewed study to prevent entry of the SARS-COV-2 virus into cells and treat infection – into something else entirely. So, let’s break it down. What do we actually know about using cannabis to treat Covid? WHAT THE STUDY SAYS The now famous paper*, published in the Journal of Natural…

Rosemary This fragrant favourite contains powerful antioxidants to aid your immune defences. ‘Rosemary is rich in immune-supporting iron. But it also contains phenolic acids, such as rosmarinic and carnosic,’ says Elena Holmes, nutritional therapist at Plant-Based Health Professionals UK (plantbasedhealthprofessionals.com). ‘Studies suggest that phenolic acids can help reduce your stress response. Excessive and long-lasting stress suppresses your immune function. So phenolic acids in rosemary lend a hand to your immune system.’ Rosemary oil also has antiseptic compounds including camphene, which helps you decongest and get rid of mucous. TRY IT Add a few fresh sprigs to a large bowl and add boiling water. Cover with a towel and allow to infuse for 10 minutes, then take off the towel and allow the water to cool a little before draping a…

Women in wellness BEAUTY | WOMEN IN WELLNESS DURING MY childhood, I spent a lot of time with family in Bangladesh and I noticed how people there used products found in nature for health and skincare. I had bad eczema as a child, which didn’t respond to any of the medication prescribed by doctors in the UK. So, I remember feeling huge relief when, in Bangladesh, a topical paste made from neem leaves was applied to my skin, which stopped the itching and bleeding. My eczema disappeared. That made a big impression on me and sparked my interest in the relationship between science and nature. FROM THEN TO NOW The very first formula I made was through necessity. I created a face oil for my very dry complexion to seal…

SHOW YOUR GUT SOME LOVE! Enjoy the immune-supportive benefits of gut-friendly bacteria in the tangy form of new Vadasz Pineapple and Turmeric Sauerkraut (£4.75, waitrose.com). Adding a lively taste and texture to brighten up almost any meal, the condiment is made with a traditional fermentation process and is unpasteurised to retain the gut-protective live cultures. It’s also rich in fibre and vitamin C. ADD A DASHI OF FLAVOUR! For livening up stews and stir-fries, Kayanoya Dashi Stocks (from £5.99, japancentre.com) is just the ticket – now on sale in the food hall of the Japan Centre in London, as well as online. Choose from vegetable, kombu kelp, mushroom, prawn and blended vegetable. Sprinkle the stock powder directly onto your cooking or mix with water to make a stock for soups…

“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’ve been a dancer since I was seven and dancing professionally since age 17. Dancing and fitness were my life but after leaving Strictly, a show that required sometimes 10 hours of training daily to get our celebrity partners show-ready, James and I didn’t need to rehearse even half as much in preparation for our couples’ shows. Over time, my fitness reduced and during my pregnancy I didn’t exercise because after having IVF, I didn’t want to risk putting myself under strain. Last summer, I was at a soft play centre with my daughter Ella, struggling to keep up with her and thinking: “I don’t want to be here because I find it so hard”. The UK went into lockdown three weeks after Ella was born and, like for many…

Extend “date night” WHAT: You and Me Time Spa Break at Feversham Arms Hotel & Verbena Spa. WHERE: Helmsley, North Yorkshire. PRICE: From £434 for two people. WEBSITE: fevershamarmshotel.com. Who says date night has to be just one night? This couples’ spa break at the Feversham Arms Hotel & Verbana Spa, located in the picturesque town of Helmsley, includes a romantic three-course evening meal, an overnight stay in a cosy room of your choice, plus a hearty Yorkshire breakfast the following morning. Throughout your stay, you’ll also be able to enjoy full use of the spa facilities, which include an aromatherapy room, steam room, monsoon shower and foot spas, along with the newly refurbished Mediterranean-style pool and poolside suites. Then, get ready to unwind further with a blissful hour-long treatment,…

Take time out for you, and take ‘me-time’ to a whole new level. Every issue is packed with the best nutrition, beauty, wellbeing and fitness tips to keep you feeling great all year! Subscribe and receive your first 6 months for £15! SAVE £21* Subscribing to Top Santé is a great way to keep abreast of the latest health news and advice, and is a thoughtful gift for a friend or relative, too. Every issue is packed with the best health, beauty, nutrition and fitness tips to keep you feeling great all year! Katy x Editor GREAT REASONS TO BUY A SUBSCRIPTION: Payjust15 for your first 6 issues Each issue delivered directly to your door for free Never miss an issue Receive our fantastic e-newsletter for free Save £21…

JANUARY AND FEBRUARY are the darkest, coldest months of the year and this can impact your mood. Many of us are familiar with the saying “winter blues”, also known as winter depression or seasonal affective disorder (SAD), which is thought to affect one-in-15 people in the UK. ‘Even though millions of people report experiencing winter-related low mood, there are many misconceptions about this issue, possibly due to the fact that symptoms can vary so much from person to person,’ says Lisa Gunn of Nuffield Health’s mental health prevention team. ‘SAD occurs more commonly in people living in Northern latitudes and is also more commonly experienced by women,’ she adds. The condition is characterised by a low mood you can’t shake off during the winter months. It can affect your emotional…

BEST FOOT FORWARD! If you didn’t get socks for Christmas, you might want to consider signing up to the Sock Subscription Service from active lifestyle brand Stance (from £16.99 for two pairs, stance.eu.com). Make it work for you – choose to receive from two to four pairs, plus whether you want the delivery every month or every three months – then your socks will be shipped out on the first of the month. RENEWABLE MATERIALS Race forward in clothing made from renewable materials by high-performance, low-impact sportswear brand, hylo ATHLETICS. Launched in 2020 by ex-footballer Michael Doughty, the brand uses innovative materials to reduce the use of fossil fuels. Focusing on footwear first, the brand has launched the hylo LIGHT (£110, hyloathletics.com, pictured above) – an everyday trainer that’s breathable,…

FROG LEGS 1 Lie on your back and raise your pelvis slightly with a block, folded towel or rolled up mat; this helps the internal areas relax thereby reducing intra-abdominal pressure, allowing you to focus on the specific area of the “bikini triangle”. 2 Bend both knees, keeping your feet on the floor. Lift one knee, allowing it to open to the side in a frog-like position 3 Return to start and repeat on the other side. 4 Do this four times in all. SQUEEZE THE BALL 1 Standing upright, place a towel or a soft ball between your knees, keeping an awareness of the gentle contraction in your pelvic floor area. 2 Now, try other actions such as rotating and bending. Move in different directions and planes, keeping the…

RECEIVE 6 ISSUES FOR ONLY £15 IN EVERY ISSUE HEART Improving your relationships MIND Boosting your happiness BODY Looking after your physical health SOUL Doing more of what you love SAVE £26* GREAT REASONS TO SUBSCRIBE Just £15 for your first 6 months + Save £26 in your first year* + Never miss an issue Free UK delivery directly to your door in 100% plastic free packaging VISIT SHOP.KELSEY.CO.UK/NY23HPY OR CALL 01959 543747 and quote code NY23HPY HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE UK Direct Debit offer only. You will pay £15 for your first 6 issues. Your subscription will continue at a rate of £22.99 every 6 months. *Discounts are calculated on full cover price for 1 year. Offer ends31st March 2023. Your…

IF YOU’RE FEELING A BIT lacklustre in body and mind at this time of year, fasting may not seem like the obvious choice to help you but it can uplift your energy levels. Fasting offers a multitude of benefits, including increased energy, focus, mental clarity, mood and sleep. Meanwhile, inflammation is reduced, blood sugar stabilised, lean muscle mass preserved, metabolism increased and your appetite regulated. Fasting puts you into a state of ketosis, which is good for your brain. Although your brain makes up just two per cent of your body weight, it demands about 23 per cent of your energy expenditure. The majority of fuel for the brain comes in the form of glucose, the bioproduct of carbohydrate breakdown. However, ketones are an alternative energy source, produced by your…

HOT SWEET AND SOUR CHICKEN SERVES: 2 ■ 1 tbsp rapeseed oil■ 1 garlic clove, finely chopped■ 2.5cm piece fresh root ginger, peeled and sliced into matchsticks■ 2 medium red chillies, deseeded and sliced■ 250g boneless chicken thighs, sliced into 1cm x 2.5cm strips■ 1 tbsp Shaohsing rice wine or dry sherry■ 250g spiralised courgettes■ Sprinkle of toasted sesame seeds, to garnish For the sauce ■ 50ml mirin■ 1 tsp chilli bean paste■ 2 tbsp low-sodium light soy sauce■ 2 tbsp rice vinegar■ 2 tbsp runny honey 1 Whisk together all the ingredients for the sauce in a bowl, then set aside. 2 Heat a wok over a high heat until smoking and add the rapeseed oil. Add the garlic, ginger and chillies and toss for a few secs to…

RECEIVE 6 ISSUES FOR ONLY £15 IN EVERY ISSUE WORKOUTS FITNESS NUTRITION WELLBEING SAVE £22* GREAT REASONS TO SUBSCRIBE Get fit for life + Just £15 for your first 6 months + Save £22 in your first year* Free UK delivery directly to your door + Never miss an issue VISIT SHOP.KELSEY.CO.UK/NY23HWF OR CALL 01959 543747 and quote code NY23HWF HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE UK Direct Debit offer only. You will pay £15 for your first 6 issues. Your subscription will continue at a rate of £21.99 every 6 months. *Discounts are calculated on full cover price for 1 year. Offer ends 31st March 2023. Your subscription will start with the next available issue. Prices correct at time of print and subject…

HEALTHY HABITS ARE CONTAGIOUS We all know how hard it is to resist a birthday cake that’s doing the rounds in the office but, happily, the opposite is also true. German research has found employees are more likely to eat fruit and vegetables when their colleagues encourage a healthy lifestyle. So, it’s definitely worth booking a working lunch with that co-worker who’s always munching carrot sticks and makes their own juice! APPY AND YOU KNOW IT Fancy getting a fitness leg-up from a Hollywood trainer? Monique Eastwood, who has trained the likes of Emily Blunt and Sam Rockwell, has launched Eastwood Fit (free trial, then £25 per month, eastwoodfit.com) to give you dance-inspired workouts, stretch sessions and challenges designed to help you create a strong and lean physique. KEEP IT…

What Ola and James ate before they got into shape and what they eat now. BEFORE Breakfast: Two slices of toast and butter. Mid-morning snack: Tea and two chocolate biscuits. Lunch: Fish and chips. Dinner: Chicken curry with rice and poppadoms. Evening snack: 2-3 glasses of wine, plus Minstrels. AFTER Breakfast: Avocado on toast. Mid-morning snack: Skinny hot chocolate. Lunch: Tuna mayonnaise and sweetcorn sandwich. Dinner: Fish pie. Evening snacks: 1 glass of wine and small bag of crisps.…

1 Deep breathe This triggers the parasympathetic nervous system, which helps you relax. Try to breathe through your nose, rather than your mouth, as this can lower blood pressure. Inhale for six seconds through your nose. Hold for six seconds, then exhale for six seconds through your nose. Spend 10 minutes every day doing deep breathing. This lowers your breathing rate and moves your diaphragm low in your body so your shoulders and neck relax and stress fades away. 2 Stretch This could be simple and gentle arm or neck stretches, or doing yoga. Any daily movement with slow stretching of your body helps fascia suppleness and elasticity. 3 Move frequently Avoid sitting for too long in the same position. Get up, fidget and take regular breaks from desk work. 4 Don’t strain Whether…

SWIM FOR THE IMMUNITY WIN! In a 2015 study investigating upper airway infections in 50 cold-water swimmers, non-swimmers and indoor pool swimmers, cold-water swimmers reported significantly fewer respiratory tract infections (RTIs). Experienced winter swimmers were also found to have higher white blood cell counts compared to control groups. This was evident in a study from 2011 of ice swimmers before and after a 150m winter swim at 6°C (43°F), which concluded greater protection against inflammation and RTIs is very likely, suggesting an improved response to stress. Find out more in the book Winter Swimming: The Nordic Way Towards a Healthier and Happier Life, by Dr Susanna Søberg (£22, MacLehose Press). Super supps YOUR NEW immunity Boosters With Top Santé readers twice as likely to take immune-boosting supplements than the average UK…

TL 45 Perfect Day daylight therapy lamp (£89.99, johnlewis.com) Imitate the course of a sunny day. Choose the Therapy setting for a morning dose of 10,000 lux to boost mood; switch to the warmer Active mode to aid concentration levels during the day and opt for Relax mode in the evening for a blue-light free glow. Halo Lamp (£219, johnlewis.com) Brighten your day with this beautiful multifunctional light therapy lamp. With both cool- and warm-light settings, you can boost mood, productivity and energy in Day Mode (10,000 lux) or relax in Evening Mode (2,500 lux). The honey-coloured back-lit frame makes the lamp feel even more like a glowing sun! Bodyclock Luxe 750DAB (£229, lumie.com) Improve your sleep, mood and energy with this wake-up light with 20 in-built sounds: drift off to glowing…

GET ON BOARD! You can do these moves without equipment but to make them more challenging, use a Core Balance Wobble Cushion and/or Plastic Balance Board (£22.99 each, corebalancefitness.co.uk). Do this sequence three times a week for improved balance and core stability. SQUAT ROCKER This move is like a regular squat but more challenging as you’re not on a stable surface, meaning your core muscles must work harder. ● Stand on the balance board, with chest up, shoulders back and arms out in front of you at chest height, to help with balance (1). ● Slowly rock your toes forward, maintaining an upright posture (2). ● Then, slowly rock your heels back, staying upright (3). ● Come back to centre, then bend your knees, lowering down into a squat position…

THE SCIENCE OF THICKER HAIR Fight hair loss with science-led technology from the Monat IR Clinical Collection (from £43,monatglobal.com/uk). Boost hair density and reduce breakage with the Hair Thinning Defense Scalp Serum (£73), which penetrates the scalp with melatonin and caffeine to reduce production of hair-thinning androgen DHT, as well as strengthening and thickening with biomimetic peptide Capixyl and D-biotin for fuller-looking hair in 60 days, according to a trial. Also try the Thickening Shampoo (£43) and Thickening Conditioner (£49). HARD AS NAILS Transform dry, brittle nails with Mii Cosmetics Strong + Stable Base Coat (from £13, miicosmetics.com). This regenerating treatment strengthens and helps repair soft, flaking and thin nails. It contains healing pistacia resin oil, encouraging your nails’ firmness and strength. Apply as a base coat beneath nail colour…

Urban Veda Reviving Rose Body Oil (£35, urbanveda.com) supports mature skin and boosts skin suppleness. Apricot, sesame and shatavari (a herb good for women) form a nourishing ayurvedic base, on top of which are rose Damask, rose geranium and jasmine to soften skin. L’Occitane Shea Fabulous Oil (£30, uk.loccitane.com) softens and moisturises skin, thanks to the shea oil in this non-greasy, delicately scented formula that protects and nourishes parched skin. Votary Body Treatment Oil (£55, votary.co.uk) contains a unique blend of macadamia oil and two per cent salicylic acid, making it an excellent choice for dehydrated, dull or discoloured patches on knees, elbows and ankles. Rub a thin layer of Ouai Rose Hair & Body Oil (£26, johnlewis.com) from top to toe after a bath or shower to lock in moisture.…

1 SMOOTH YOUR POUT A gentle exfoliator will remove any dead skin and build-up, leaving a smooth and hydrated base for your lip products, and ensuring that the colour stays put and lasts longer. My current favourite is the Little Lip Scrub by Tinker Taylor (£12, tinkertaylorbeauty.com). With organic and moisturising ingredients, it eliminates irritation and leaves lips feeling hydrated and smooth. 2 GO FOR A GOOD BALM It’s important to choose a lip balm with a nourishing formula, and my personal recommendation is one that contains hyaluronic acid (HA). BIOSSANCE Squalane + Rose Vegan Lip Balm (£12, spacenk.com/uk) contains hero ingredients squalane and hyaluronic acid to ensure long-lasting hydration and create a non-smudge base. 3 ACE YOUR LINER Using a lip liner is one of the best ways to ensure lipstick…

MIND EXPERT Katy Georgiou is a psychotherapist. Her new book Your Mind Matters: How to Talk About Your Mental Health (£12.99, Vie Books) is out February 9. Q I'm a 50-year-old woman and I've started to feel irrationally angry over small setbacks. Not about anything important but silly little details. Could this be related to menopause? And what can I do to reduce the anger? A If you're perimenopausal or have recently reached menopause (a full year after having no periods), then this may certainly be part of the wider context to consider. The key is less about why it’s happening and more how it shows up: how do you experience the anger physically in your body? Do you shout, cry, use insults, berate yourself? Reflect on this. Also, start…

I’VE NEVER “GONE ON A diet” as such for January – better to wait for spring for a detox anyway – but I have dabbled with the ketogenic diet a couple of times. My reasons before weren’t for weight loss – although most people do lose weight on it – but for energy and brain health reasons. Being on the refined carb rollercoaster of blood sugar highs and lows, which is how I’ve eaten for most of my life, isn’t great as I move into my mid-40s; what I used to easily “burn off” so to speak, now seems to settle as fat on my midriff (I moaned about that in the January ary issue!). Also, more importantly, the constant ups and downs of blood sugar can leave me lethargic…