Innholdsfortegnelse for August 2023 i Top Sante

Summer is in full swing! At least it is as I write this; the sun has been beating down where I live – although when this issue lands in the shops/on your doorstep things may have changed, as you never can predict the British weather! That said, it’s still the time to get outdoors more often and be active whether at home or abroad. I’ve been making the most of the heat to test out sporty swimwear for Women’s Fitness magazine (I’m editing that too until the end of 2023), and here in Top Santé, we’ve got a round-up of wild swimming retreats to tempt you. The longer evenings also make it ideal for balmy summer strolls, and our walking columnist Joanna Hall has some great tips on how to…

While we wait nervously to see whether AI will take over the world, rendering us all redundant, right now it’s proving rather useful. Using an artificial intelligence algorithm, researchers at Massachusetts Institute of Technology identified a new antibiotic that kills Acinetobacter baumannii, a drug-resistant bacterium that lurks in hospitals, leading to pneumonia, meningitis and other serious infections. AI analysis took less than two hours to whittle thousands of compounds down to just a couple of hundred potentially useful ones. Then, scientists performed lab tests to identify the best antibacterial compound, now named abaucin. A great example of machine learning dramatically speeding up life-saving drug discovery.…

So Hot Right Now: The Little Book of Perimenopause, by Alex Greengate (£7.99, Vie Books). Breaking the stigma about the changes happening to your body and brain during the years leading up to menopause, this book helps you face a new stage of life with confidence. There’s guidance on recognising and managing perimenopause mental, physical and emotional symptoms, including hot flushes, night sweats and mood swings. Plus, find the best treatments and medications for you, including how to approach perimenopause holistically.…

A CHILDHOOD DONKEY ride on a seaside beach; the odd clumsy attempt at pony trekking; an occasional day at the races… I’d never had much to do with animals of the equine kind. They scared me to be honest – all flying hooves, huge teeth, flaring nostrils and unpredictability. I’d certainly never connected horses with any kind of healing power but then what did I know? I’d never expected to find myself after 30-plus years of seemingly happy marriage, starring into an abyss no longer knowing what my future held. In 2019, I discovered that my husband and the father of our three grown-up kids had been having an affair for more than a year. As infidelity goes, it was pretty standard fare, I guess: his lover was younger, fitter,…

IF YOU HAD TOLD ME 10 YEARS AGO that I’d one day become a personal trainer I would have laughed! At school, I hated PE and was always picked last for teams due to my lack of both enthusiasm and sporting ability. I was always the kid in the back, arms crossed, feeling self-conscious. Fast forward to my 20s, and my dislike of all exercise and sports was no different; I would join gyms, attend a few sessions and then stop. I tried running once but gave up as soon as I got slightly out of puff. Although I had never been very overweight (I was around 10 stone), by the time I reached age 30 I had been on every diet going from Atkins to Weight Watchers, but I…

LEPTIN AND GHRELIN The stomach lining secretes the hunger hormone ghrelin, which stimulates appetite. Its levels peak in anticipation of eating. Known as the satiety hormone, leptin is secreted from mainly fat cells. Its job is to manage appetite and energy levels; it tells the hypothalamus when the body has had enough to eat. Too much leptin can desensitise the brain’s response to it. Instead of feeling satisfied, the brain tricks the body into thinking it’s still hungry and needs to eat more. It thinks it needs to store more fat – which it doesn’t – and this is known as leptin resistance. INSULIN When food is eaten, glucose enters the bloodstream. The body releases insulin from the pancreas to collect the glucose and transport it to the mitochondria within…

Sleek and stylish enough for the gym and the daily commute, but roomy enough for weekend hikes, the Thule Subterra 34l Travel Rucksack (£150, thule.com) has lots of refined features to organise your items, including a removable packing cube to optimise space. The main compartment can be accessed through the wide roll top opening or the side zip – handy for when you need to find items further down the bag – and there’s a padded laptop sleeve, along with smaller pockets for electronics, and a PowerPocket to make charging your phone or tablet easier on the go.…

YOU CAN IMPROVE the look of your thighs by adding more muscle definition. Your thighs contain large muscle groups, meaning if you work them, you’ll help boost your metabolism as you’ll be burning more energy when at rest – same with your glutes, which we covered in the previous issue. Different sports amplify different parts of the leg, for instance female skiers have powerful and well-sized thighs and less mass in the backs of the legs (hamstrings). Sprinters have well developed backsides, quads and hamstrings, making them athletic and shapely. But even if you’re not a professional athletes you can still help shape your legs with a little training. If you feel your legs are a bit chunky or even if you find your legs a little spindly, adding contours…

BLISSFUL BATHING Everything’s eco-friendly at this circular economy beauty company that reuses salvaged natural ingredients to create fabulous skincare. UpCircle Bath Salts (£19.99, upcirclebeauty.com) are made with Epsom, sea and Himalayan pink salt to cleanse skin and sooth muscles. The incredible scent of orange, lavender and geranium with upcycled rose petals has to be experienced to be believed – it’s luscious! Packaging is plastic-free and refillable. Find out more at plasticfreejuly.org…

Reduce your plastic use by cleaning your body with Dr. Bronner’s Pure-Castile Bar Soap (£6.39, drbronner.co.uk), which is packaged in post-consumer recycled paper. Plant-based, biodegradable and made with certified organic oils and FairTrade ingredients, the bars create a soft, smooth lather that gently cleans and moisturises you from top to toe. Can also be used for make-up brushes and other home cleaning. For more beauty content, subscribe to our FREE weekly newsletter. Visit topsante.co.uk and click on Newsletter to sign up!…

SUPER SOUP VITAMIN HIT Say hello to a healthy lunch on-the-go, with RE:NOURISH Tomato, Red Pepper & Cucumber Gazpacho Soup (£2.95, renourish.co.uk). It’s made from whole fresh veggies – not pasteurised – plus it has no artificial preservatives or added sugar. Juicy fresh tomatoes and red peppers, spiked with cooling cucumber, provide high levels of vitamins C, A and E. So, it’s a good-for-you summer fast-food lunch that you drink straight from the bottle. Surprisingly filling at just 197 calories per 500mg, pair it with a wholemeal roll or a handful of nuts. Delicious. Available at Waitrose, Sainsbury’s, Ocado, Amazon Fresh and Zapp.…

BOSH! MEAT: Over 100 Outrageously Tasty Recipes, by Henry Firth and Ian Theasby (£22, HQ HarperCollins). If you love the taste and texture of meat but don’t want to eat it, this one’s for you. The future of meat is plants, say the authors, who are founders of BOSH! (bosh.tv), an online vegan recipe channel. In this new cookbook, you’ll find complex, savoury, meaty flavours without using any animals. From aromatic Thai Mock Duck Curry, to BBQ Smash Burgers and Crispy Korean-Style ‘Chicken’ Wings, there’s dinner party dishes, quick lunch ideas and sweet treats. It’s big-on-flavour, vegan-friendly food!…

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.…

Straight out of science fiction, engineers have designed microrobots smaller than the width of a human hair to treat illnesses. Scientists from the University of Colorado Boulder the created tiny, self-propelled bots that zip through liquid at high speeds. Researchers then used fleets of the bots to transport steroid medication to the bladders of lab mice. Results suggest microrobots may be a useful tool for treating bladder diseases. More refinement is needed, and researchers want to make the bots biodegradable so they dissolve in the body.…

Sundae Body Whipped Shower Foams (£12.99 each, sundaebody.co.uk). Summer is the time for juicy fruits – and that can apply to your body care too! You’ll find an array of gorgeous fragrances in this line-up from Sundae Body, including Orange Crush, Cherry on Top and Juicy Pear. All are vegan and cruelty free. Freya Active Swimwear (from £23, freyalingerie.com). I love the new Ibiza Waves bikini and Komodo Bay Bikini from Freya Active. The cobalt and aqua designs transport me to tropical climes plus you can expect a flattering fit and the signature Freya bra support. Caudalie Vinosun Ocean Protect Lightweight Cream SPF50+ (£19 for 40ml, uk. caudalie.com). Caudalie is one of my go-to brands for sunscreen. This reef-safe SPF contains clean ingredients and is super lightweight, not greasy, and suitable…

SAVE £24* plus free delivery ‘Subscribing to Top Santé is a great way to keep abreast of the latest health advice, and is also a thoughtful gift for a friend or relative! Every issue is packed with health, beauty, nutrition and fitness ideas aimed at midlife women to keep you feeling and looking good!’Katy x GREAT REASONS TO SUBSCRIBE TODAY ● Spread the cost of your subscription!● Pay only £10 every 3 months.● Each issue delivered directly to your door for free.● Never miss an issue.● Receive our fantastic e-newsletter for free every week.● Save £24 on the yearly shop price.* SAVE £1.91 every issue DON’T MISS OUT – ORDER TODAY! ORDER ONLINE at SHOP.KELSEY.CO.UK/TS723 CALL NOW ON 01959 543 747** Quote ref: TS723 ** Lines open Mon-Fri, 8.30am-5.30pm. Calls…

I had been struggling to manage my blood sugar levels and motivate myself to exercise; I was in a vicious cycle of eating the wrong things, feeling extremely fatigued, my weight had plateaued, and I was in need of a complete mind and body reset. Despite my best intentions, I couldn’t seem to find the motivation to implement all the things I knew I could be doing, so I booked into The Body Retreat, a women-only weight-loss retreat in Dorchester, in the hope that it would be the catalyst for change that I needed. The train journey from London to Dorchester South was easy. At the station, I jumped into a taxi with two other women who were also heading to the retreat. They were “returners” who had both been…

MIDDLE-AGED SPREAD. Isn’t that a lovely term?! As I wrote in my Katy Peri column last issue, I never could understand how women’s waistlines expanded in middle age… until I turned 42 and the same began to happen to me, without really any worsening of my diet. All of a sudden, I became more aware of the growing paunch that jiggles when I run up or down the stairs. And so, in a bid to reduce the mum tum and put a stop to the expansion, I turned to a new laser treatment that’s reducing cellulite and waistlines around the world. Erchonia Verju® Low Level Light Laser is FDA approved for fat loss, cellulite reduction and body contouring. Sometimes referred to as “Emerald laser”, due to its green beams, the…

The MAVERICKS Way is an educational hub that brings the science of human movement to life. From its training centre in the Swiss Alps, the group provides cutting edge training resources to help you learn how to let your body thrive in modern times. Access free Human FUNctional Training lessons and webinars, and find out about seasonal London-based indoor and outdoor events, or purchase lifetime access to the MAVERICK-ONE Human Functional Training Online Workout (£30, themavericksway.org) to rediscover your body’s ability to balance, walk, run, squat, jump, sit, crawl, twist and stand with agility and freedom. TESTED: ‘I tried the 60-minute session several times and promise it will leave your body feeling alive, energised, open and truly powerful, so you can evolve your skills for the sports you love and…

Improve skin texture, pigmentation and fine lines with this innovative solid retinoid bar in a beautiful bamboo pot. The SBTRCT Rejuvenating Night Balm (£40, facethefuture.co.uk) is a potent skin game-changer that encourages cell turnover to reveal clearer skin and stimulates plumping collagen. Contains gentler granactive retinoid at two per cent with anti-inflammatory squalane oil. Warm the bar in your hand, then massage onto your face, especially in areas of pigmentation or lines. Used daily, it’ll last 4-6 weeks, then you can buy a refill or re-use the cute pot for something else such as jewellery!…

Perfect for summer celebrations, a chilled glass of Folc Dry English Rosé (£19.99, drinkfolc.com) will get your garden party going. It is, after all, apparently named after the Old English word for ‘tribe’ or family’. With tempting aromas of strawberries, peach and raspberries, it’s crisp and clean on the palate and balanced by floral and creamy notes. The packaging is biodegradable, recycled or recyclable. Buy a bottle from Corkk, Marlo wine, The English Vine or Vinvm.…

MANY STRUGGLE WITH unexpected weight gain as they move through their 40s and beyond. This increase in weight can feel even more frustrating when you’re trying hard to lose weight and nothing seems to be working. Instead, you end up feeling deflated and can slowly begin to lose confidence that you’ll ever feel like you again. So, why is it that stubborn weight can seemingly appear overnight and can be so difficult to shift? BLOOD SUGAR OVERLOAD It has a lot to do with blood sugar. When you eat, your blood sugar rises; how much of a rise depends on the type of food you are eating and also other factors. High glycaemic index (GI) foods such as bread, pasta and cakes will cause a steeper rise than an egg.…

MULTIVITAMIN MEMORY BOOSTER Ever wanted to turn back your body clock? Well, your memory, at least, can be three years younger by taking a multivitamin. More than 3,500 adults were given either a daily multivitamin supplement or a placebo for three years by Columbia University researchers. At the end of each year, participants were assessed for hippocampus memory function – a brain area affected by ageing. Memory improved for those on the multivitamin by the end of year one, compared to the placebo group. Researchers estimated the improvement was equivalent to about three years of age-related memory decline. So, while it’s always preferable to get nutrients from fresh, whole food, multivitamins may be a simple, inexpensive way to slow down memory decline in older adults.…

All the women in my life are secret superheroes. We’re juggling the balls, keeping them in the air and trying our very best. And it means we have to fight for those windows of time – every woman I know has a long list of responsibilities and we tend to put ourselves on the backburner. We’re also our own worst critics and we can sabotage our happiness with that “stinking thinking”. We should all cut ourselves some slack and remind ourselves of what we achieve on a daily basis. I love being a mum; it’s the most important thing I do. My eldest, Phoebe, is off to university in September and I’m in complete denial about it. I know the empty nest syndrome is going to be crazy. The centre…

ACCORDING TO OUR reader survey, 73 per cent of you took supplements over the past year, of which 47 per cent were to help support your immune systems. And with summer the time to go travelling, this could be when you become exposed to a greater variety of germs due to a new location and, often, being around lots of people. This means your immune system is working overtime to keep you on top form. If you’re jetting off on your summer break, it’s therefore a good idea to pack a high-quality vitamin C supplement. ‘Vitamin C can support your immune system in multiple ways,’ says nutritionist Dominique Ludwig (dominqueludwig.com). ‘For example, it encourages the production of white blood cells, such as neutrophils, which protect your body from infection.’ It’s…

Then & Now Are we fit? Our launch issue 30 years ago, back in March 1993, carried the results of an extensive survey of the health of the nation. In terms of climbing the stairs or a hill, two thirds of respondents in 1993 said they “rarely” or “never” got out of breath. In our repeated survey for 2023, things seemed to have declined, as only a third reported “rarely” or “never” getting out of puff, while 44 per cent said they sometimes got out of breath. Time to climb every mountain!…

YOUR STYLISH SUMMER The new Columbia Deschutes Valley Heritage Skeena River Jacket (£135, columbiasportswear.co.uk), is water- and stain-repellent and is so versatile with its detachable sleeves and multiple pockets for all your essentials. Inspired by the lush landscape of Oregon’s scenic Deschutes River, the entire new Columbia range is built for hiking, active travel and messing about on the river and will support all your adventures in comfort and style this summer. You’ll find a range of tops, bottoms and cover-ups for all shapes and sizes, plus co-ordinating footwear, backpacks and hats in a choice of pastels or vibrant prints. For more fitness content, visit our website topsante.co.uk!…

Designed onsite at SW19, just steps away from Centre Court, the All England Lawn Tennis Club 2023 Wimbledon Retail Collection (from £40, shop.wimbledon.com) is its biggest to date. Featuring classic tennis whites, performance wear and preppy varsity styles, the stunning range now includes a semi-formal “smart casual” capsule collection for the first time ever, so you can watch and play tennis in style. Sold exclusively onsite and online at the Wimbledon Shop. We love this pleated Core Performance Skort (£55) available in green, white or navy. 36% … of people feel they don’t have enough time to work out, according to research from PureGym.…

FEET ● Push off your toes more – remember it’s an even push from the big, middle and little toes, simultaneously. ● Keep your foot on the ground for longer. The more contact there is between the surface of your foot and the ground, the more power you generate to propel yourself forward and this is what makes you go faster. ● Keep rolling through each part of your foot, as this will help maximise the correct muscle recruitment. HIPS ● You can achieve hip stability with rigidity. A stable pelvis gives your muscles something to push against. ● Imagine a swimmer pushing off the swimming pool wall: if you have something stable to push against, in this case, your hips and the ground, you’ll generate more power. ● Maintain…

For hair that feels fuller and stronger, try THIX Caffeine Shampoo and Conditioner (£15 each, thixhair.com). They contain scientifically proven ingredients, such as caffeine and plant-derived keratin, to stimulate hair follicle growth, plus hair health vitamins that include niacinamide, panthenol and vitamin E. The energising mint and eucalyptus-fragranced formulas are free from silicone, ethanol, sulphate, GMOs and are vegan. Fully sustainable, the bottles are made from recycled and recyclable aluminium.…