Innholdsfortegnelse for March 2025 i Top Sante

…to the March issue, where this month we’re focusing on sleep – that thing that for so many of us can be elusive. And with the clocks springing forward on March 30, it seems a good time to focus on slumber as we “lose” an hour in bed. Our 12-page special section includes plenty of tips, expert advice and new products to help you relax before bed and then sleep well when you do hit the sack (page 59). I’ve been using my Oura Ring again to track my sleep and it’s very eye-opening – eating too close to bedtime or being on a screen definitely translates to less quality kip! I’m over the moon to have Davinia Taylor back on our cover (page 16) – she first graced our…

Sleep clean Being brainwashed while you sleep sounds distinctly unappealing. But deep sleep literally washes away waste products that accumulate in your brain during the day, such as toxic proteins linked to neurological disorders. However, what drives this process was unknown until now. In lab tests, Danish scientists found a molecule called norepinephrine is key for brain cleaning. During deep sleep, your brainstem releases waves of norepinephrine to initiate waste removal, the researchers discovered. ‘It’s like turning on the dishwasher before you go to bed and waking up with a clean brain,’ says senior author Maiken Nedergaard. Findings offer insights into how poor sleep may contribute to neurological disorders such as Alzheimer’s disease. APPY AND YOU KNOW IT Soothe cares away with sound therapy via ishga Sound app (free to…

REMEMBER WHEN YOU WERE A kid and your PE teacher set up an elaborate obstacle course so that they didn’t have to actually teach PE? Well, it turns out there are some adult versions available. The craze began with Crossfit and has migrated to a new type of functional competition called HYROX. In 2023, I took part in the TV show SAS: Who Dares Wins and, to give myself a fighting chance, I started to train harder and more intensely than I have ever done. What I wasn’t expecting was the motivation and purpose of an end goal put a gigantic rocketship up my gluteal area and I enjoyed working out more than ever. I loved feeling really strong – carrying the weekly grocery shopping felt lighter and I loved…

Q Every time I eat a meal my stomach bloats out really uncomfortably, so I need to undo my jeans to feel better. This never used to happen – what’s going on? A You might notice your body responds differently to food than it used to. Bloating after meals, especially if it’s a new symptom, could be linked to hormonal changes during peri-menopause or menopause. Declining oestrogen levels can slow down gut motility, leading to more gas and bloating. Hormones also impactthe gut microbiome, which might contribute to these symptoms. Another possibility is food intolerances. As you age, some people lose the ability to digest certain foods as efficiently – lactose, gluten or high-fibre foods are common culprits. Pay attention to whether specific meals or ingredients trigger your bloating. Stress,…

WHEN BOTH OF MY CHILDREN were diagnosed with ADHD three years ago, I had no idea that I could have ADHD too. Yet here I am having just turned 47 and I have spent the past few years unpicking who I really am, having received an official diagnosis of combined ADHD in my 40s. During lockdown, we realised my children, who had already been diagnosed autistic, were showing traits of ADHD. As there is often a huge overlap with neurodivergent conditions, we decided to get the children assessed. During that process the psychologist asked whether I had been diagnosed with ADHD too. Yes, I fidget a lot, I talk a lot, I find it hard not to interrupt, but I thought everyone did. She explained that I should investigate. I…

FEBRUARY 2025 COVER STORY Kate Ferdinand INSIDE Expert tips for a healthy heart, better brain and boosted libido JANUARY 2025 COVER STORY Lorraine Kelly INSIDE Thrive in 2025 with expert health, fitness, food and beauty advice CHRISTMAS 2024 COVER STORY Lisa Faulkner INSIDE Have a healthy, happy Christmas with recipes, wellness and beauty tips DECEMBER 2024 COVER STORY Anthea Turner INSIDE Immune-boosting advice, plus how to get stronger and quit sugar NOVEMBER 2024 COVER STORY Cherry Healey INSIDE Midlife health hacks, high-protein recipes and 5 steps to declutter 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…

“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.”…

It was heartbreaking watching my mum die from cancer. It was also heartbreaking when we lost my husband Matthew’s mum this time last year, and I don’t want my kids to go through that any time soon. Losing those wonderful women reaffirmed to me how important family is plus how we need to really look after ourselves and each other. When we hear that 50 per cent of us will get cancer, the sense of inevitability can make you think, I may as well enjoy myself, so I’ll drink more and eat more. It’s all a lie because you’re then living in a brain fog with a congested liver, feeling guilt, despair and despising yourself. The [anti-cancer] rhetoric is, ‘Just have a healthy, balanced diet’. Balanced by whom? You need…

This is the most supportive, not-moving-not-even-a-little-bit workout duo I have ever had the pleasure of wearing. Worth every penny. Plus, they wash like a dream and still look new. This new make-up brand is small but perfectly formed. Every single product is of the highest quality and lasts. I also adore their make-up setting spray. The easiest healthy dinner hack I’ve ever found. Just boil noodles in this broth, slice up some chicken, a soft-boiled egg, sliced spring onions, chilli and coriander, and you have the most delicious ramen ever.…

THIS PLAN IS BASED ON 10 exercises, which you repeat weekly. These exercises target different muscle groups to help you build strength, improve flexibility and boost heart health. Aim to do at least five sessions a week, with your rest days on weekends or on two consecutive days during the week. Adjust the intensity based on your fitness level. At the end of the 28 days you should feel fitter and more motivated. You can add progression by increasing the number of reps, sets, or by adding resistance as your strength improves. By the end of the month, you’ll likely notice some increased muscle definition and higher energy levels. Your 4-week plan WORK OUT: 5 days a week REST UP: 2 days a week REPS: 10-15 of each exercise SETS:…

• Expert advice to alleviate anxiety • Ways to beat burnout and feel yourself again • What all women need to know about the side effects of PPI medication • An honest account of life with premenstrual dysphoric disorder (PMDD) …Plus lots more! DON’T MISS IT! The April issue – on sale Mar 14! 4 WAYS TO GET YOUR COPY… 1 Head to frontline-group.co.uk/store-finder and select Top Santé from the drop-down menu. Input your postcode to find your nearest stockist. 2 Ask your local newsagent to reserve you a copy – they’d be happy to do so. 3 Subscribe so you never miss an issue! See page 42 for details or visit shop.kelsey.co.uk/TSA. 4 Buy single issues at shop.kelsey.co.uk/TSA – scroll down to “Buy single issue”.…

Sandwich stuffer Get your plant-based protein with Squeaky Bean Tofu-Style Slices (£2.50, squeakybean.co.uk), ideal in sandwiches, salads or stir-fries. Made from just a few natural and sustainable ingredients, the ready-to-eat slices come in two flavours: Spinach & Basil or Red Pepper & Tomato. Baguettes at the ready! Taste sensation! Shake up your salads, sauces and stir-fries with All Dressed Up Dressings (£5.99, alldressedupdressings.com). Using all-natural ingredients, the sauces have no emulsifiers or refined sugar. Choose from Tahini & Lime, Spicy Harissa, Miso & Sesame or Everyday House (mustard vinaigrette). An easy way to add a dash of delicious flavour to meals. HEALTHY & HEARTY Rustle up a nourishing lunch in minutes with Natoora Delica Pumpkin Soup with Farro (£3.95, ocado.com). Full of flavour, it has sustainable ingredients that can be…

It’s your turn to have your say! Here are some of the great letters you’ve sent us this month. Write to topsante.talkback@kelsey.co.uk. Star letter ‘I’m a cutting-edge fitness fan!’ ‘Reading your fitness trends article was a wake-up call for me. I always think it is important to start looking ahead and like everything else, the fitness industry is changing and evolving every day. In 2024, I began aerial yoga and it’s one of the best fitness routines I’ve ever tried. New trends and technology are constantly redefining how people stay active, motivated and healthy with each year bringing new, exciting developments that reshape workouts to fit a variety of lifestyles and goals. These trends new to me are worth keeping an eye out for – HYROX, kickboxing, ultra-running, the 75…

SOFT AS WOOL Made with 100 per cent pure British wool, Little Beau Sheep Dryer Balls (from £22 for three, littlebeausheep.com) are a natural, reusable, chemical-free alternative to liquid fabric softener. When popped into the tumble dryer with your laundry, they gently absorb excess moisture to create naturally softer, fluffier laundry. You can even scent them with your favourite fragrance oils to give your clothes, towels and sheets a natural scent boost. EFFORTLESS IRONING With six pre-set programmes for a variety of fabrics, the Polti La Vaporella XT120C Iron (£399.99, polti.co.uk) is powered by an 8.5-bar pressure boiler and 15-bar pump to make ironing easier, quicker and more effective. It also features an intermittent steam pulse to reduce stress on fingers and wrists. Built to last, it has high quality…

Embrace the elements WHAT Air Journey Spa Break at Scarlet Hotel WHERE Mawgan Porth, Cornwall WHEN Available from March 1 – May 31 PRICE From £450 per night WEBSITE scarlethotel.co.uk This eco-inspired sanctuary, perched on the clifftops of Cornwall’s Mawgan Porth, has always had a deep-rooted connection to nature and its surroundings. In celebration of this, it has introduced four new wellbeing journeys inspired by the essential elements of Ayurveda. The individually curated packages each represent one of the four core natural elements – earth, water, fire and air – to bring balance and harmony to improve both body and mind. Inspired by the spring’s gentle coastal breezes and the Ayurvedic principles of clarity and movement, the two-night Air Journey break includes uplifting experiences designed to invigorate mind and body.…

Q HOW DO SLEEP PATTERNS CHANGE FOR WOMEN AS THEY REACH MIDLIFE? The internal processes governing when and how you sleep start to work less efficiently. This makes it more likely that you’ll experience disturbed sleep. As you get older, slow wave sleep (deep sleep), which is the most restorative stage, declines by about two per cent per decade. Q WHAT ARE COMMON SLEEP DISTURBANCES FOR WOMEN IN MIDLIFE? Insomnia is the main sleep disturbance, caused by life stressors, and also with a build-up of smaller daily stressors, resulting in inability to fall to sleep or waking throughout the night. This impacts on your ability to perform the next day. Q HOW CAN HORMONES AFFECT SLEEP QUALITY? Oestrogen and progesterone hormones help keep muscles strong, including those in the throat.…

Keep it clean Pollution, stress and daily grime can disrupt your skin barrier leading to moisture loss and sensitised skin – eek! Grown Alchemist Gentle Gel Facial Cleanser (£33, grownalchemist.com) is your daily reboot for a soft, soothed complexion. Willow bark, polyphenols and aloe vera cleanse without stripping skin. Massage into your face for a relaxing deep cleanse that feels wonderfully cooling and smells totally divine. Top Santé PROMOTION GO WITH THE FLOW Organyc 2in1 Panty Liners (£3.79, organyc.uk) offer superior comfort and natural protection. Crafted with 100 per cent organic cotton both inside and out, these breathable liners are designed for a comfortable fit with both thongs and briefs. The custom shape allows for flexibility and discreet wear, making them ideal for light-flow days and spotting. Free from chemicals,…

1 MOON MOSAIC CREAM EYE COLOUR (£19, STORIES.COM). Keep your eyes simple with a shimmering moonlight glow. Use your fingers to apply a cream with a Champagne tint over the eyelids. 2 BAREMINERALS MAXIMIST VOLUMIZING PHYTO-FIBER MASCARA (£24, LOOKFANTASTIC.COM). Lift and define lashes with an inky black mascara. Work it into the roots to add definition to the eyeline, without the need for heavy liner. 3 TATA HARPER VITAMIN-INFUSED CREAM BLUSH (£40, NATURISMO.COM). Rosy, pinched-looking cheeks add a pop of colour and a fresh-faced finish. Use a berry tone in a cream texture and apply a little to the apples of your cheeks. 4 RMS BEAUTY LIVING LUMINIZER GLOW QUAD MINI (£36, RMSBEAUTY.COM). Add a soft sheen with a light textured cream illuminator applied to the tops of your cheekbones.…

SMOKY PULLED AUBERGINE AND BLACK BEAN-LOADED FRIES WITH GREEN GODDESS SAUCE Serves 2 ■ 1 aubergine■ 3 potatoes■ 1 red onion■ 2 garlic cloves■ 1 tbsp tomato purée■ 1 tbsp ancho chilli powder (or smoked paprika)■ 1 tsp dried oregano■ 400g tin black beans■ 1 vegetable stock cube■ 150g cherry tomatoes■ 1 avocado■ Coriander, handful■ 1 lime 1 Preheat the oven to 220°C/200°C fan/gas mark 7. Halve the aubergine lengthways and score the flesh in a criss-cross pattern about 1cm deep. Place on a baking tray with a drizzle of vegetable oil and roast for 20-25 mins, until soft and melty. 2 Meanwhile, chop the potatoes into 1cm-thick fries and toss on a second baking tray with a drizzle of vegetable oil and a pinch of salt. Roast for 20-25…

IS THERE SUCH A THING as oversharing? If so, this column may well be it (apols in advance). I’ve been pretty open in discussing my life and health issues here but this one feels rather more personal and, let’s and, let’s say, intimate. I did think twice twice but then thought, “Other women might might be experiencing this too, so if I talk about it, it might help them”. So, help them”. here we go… Back in December I found a lump. Down there. “A tumour!” tumour!” was my first thought, or “A thought, or prolapse?!”. Which type I wasn’t sure, but something was not right. It was on Christmas Eve that I discovered said lump (Merry Christmas me!), me!), which felt like a like grape protruding into the protruding…