Innholdsfortegnelse for December 2025 i Top Sante

I know this is a cliché, but it really only seems like a few months ago that we were heading into Christmas 2024… where has the year gone? To me, it’s flown by, probably because I’ve been so busy dancing more than usual, but more on that in the bumper January issue… In this issue we’ve a bit of a festive theme, as you’d expect: ways to keep calm and carry on with micro meditations (page 42); how a spot of singing – carols anyone? – is good for your wellbeing, especially when done in a group (page 52); alcohol-free tipples from our weight-loss columnist Alice Dogruyol (page 32); the health benefits of walnuts (page 57); and our fabulous gift guide (page 38). I don’t know about you, but my…

Breathe your way to bliss Doing breathing exercises while listening to music has been shown to create blissful states, reduce negative emotions and increase blood flow to emotion-processing brain regions. The study from Brighton and Sussex Medical School asked participants to complete 30 minutes of cyclic breathing without pausing, while listening to music. Participants reported a reduction in fear and negative emotions, with strong blissful feelings. Brain scans during the activity showed blood flow changes correlating with psychedelic experiences. It’s hoped this simple, inexpensive technique could become a natural therapeutic tool for anxiety. APPY AND YOU KNOW IT The weekly food shop can tempt you into unhealthy choices, especially at this calorie-heavy time of year! Enter Fooducate (fooducate.com) to scan grocery item barcodes for in-depth nutritional information, and flag up…

BY MID-DECEMBER, MOST OF US have gone from merry to soggy. The festive season can quietly turn into a marathon of obligation and invisible labour: endless wrapping, family diplomacy and the creeping pressure to be both rested and radiant. So, this year, my present to you is presence. This is a 12 Days of Christmas plan of action packed with small, joyful rituals to keep your nervous system intact and your spirit (and serotonin) high. DAY 1. Before you even touch your phone, take three deep, slow breaths. Inhale for four, exhale for six. I am such a big fan of scrolling, but in chosen moments and with a set time limit (and therefore zero guilt). And I find taking big breaths before you embark really lowers the chance of…

IT’S BEEN ABOUT 10 YEARS since I last drank enough to feel it the next day. I’ve never been a big drinker, but my priorities have shifted and my health simply comes first. With type 1 diabetes, alcohol can be unpredictable: it leads to dropped blood sugar hours later, disrupts sleep, and can turn a perfectly pleasant night into a 3am glucose emergency. For me, the risk just isn’t worth it. That said, many people with type 1 or type 2 diabetes enjoy alcohol quite safely and that’s absolutely their choice. There’s no medical rule saying you can’t drink. But for me, it’s a personal decision based on how I want to live, age and feel. Over the past two years I’ve also been on GLP-1 medication, which has completely…

1. NATURAL STRESS RELIEF SINGING involves deep, rhythmic breathing that activates the parasympathetic nervous system, your body’s “rest and digest” mode. This helps lower heart rate and blood pressure, reducing tension and anxiety. 2. DEEP RELAXATION REGULAR SINGING encourages relaxation and emotional release, helping to combat the chronic effects of stress. 3. MOOD BOOSTER SINGING releases endorphins and oxytocin, the feel-good hormones linked to happiness, connection and even natural pain relief. 4. LUNG POWER – Engaging your diaphragm and respiratory muscles while singing improves lung function and oxygenation, particularly beneficial for those with asthma or COPD. Singing is highly recommended by Asthma + Lung UK. 5. BRAIN HEALTH – Singing activates areas of the brain linked to emotion and memory, and may enhance cognitive function and emotional balance. The Alzheimer’s Society…

PCA Skin Creamy Cleanser (£34, pcaskin.co.uk) is a hydrating formula containing oils that improve skin’s texture and firmness over time. CellDerma Hydraclean (£23.63, cellderma.com) provides deep and thorough cleansing but does not leave the skin dry or feeling tight due to its nourishing fatty acids. PCA Skin Blemish Control Bar (£48, pcaskin.co.uk) is a smoothing and purifying bar cleanser that contains a powerful 2% salicylic acid to clear pores and prevent acne. Dr Leah Skincare Foaming Cleanser (£50, drleahskincare.co.uk) is fragrance free, and will deeply cleanse the skin and remove environmental pollutants. PCA Skin Hyaluronic Acid Boosting Serum (£105, pcaskin.co.uk) is an advanced formula that provides a triple-action hydration boost – on the surface, deeper in the skin and by encouraging your skin to produce more hyaluronic acid over time.…

WHEN I STARTED CROSSFIT, I didn’t have a sudden desire to flip tractor tyres, climb ropes or get buff. I signed up because I found myself at the end of my tether. I’d been carrying grief over the death of my infant son for 10 years, and I was losing the battle to keep pretending everything was fine. In 2003, my three-month-old son Jackson (pictured) fell asleep at our babysitter’s house and never woke up. The cause of his death was sudden infant death syndrome (SIDS), and while internally I was all the things you’d expect – devastated, crushed, broken, hopeless – externally, I carried on the only way I knew how. I put one foot in front of the other and just kept going, even returning to work a…

KALE & WALNUT PESTO PASTA PREP 15 minutes COOK 15 minutes SERVES 4 Nutrition info (per serving): 795 kcal 53g carbohydrate 8.1g (of which sugar) 30g protein 47g fat 9.9g (of which saturated fat) 17g fibre 0.48g salt ■ 300g wholewheat penne pasta■ 500g pack kale■ 250g cherry tomatoes, halved■ 150g walnuts■ 100g vegetarian Parmigiano Reggiano, grated■ 2 cloves garlic■ 2 tbsp extra virgin olive oil■ 25g mixed nuts, chopped■ For a vegan option: use vegan in place of vegetarian parmesan 1 Cook the pasta in a large saucepan of boiling water for 11 minutes, adding 300g of the kale for the last 3 minutes. Drain, reserving 250ml cooking water and return to the pan with the tomatoes. 2 Meanwhile, place the walnuts, cheese, garlic, oil and the reserved cooking…

A magazine subscription is the perfect gift: • Personal, thoughtful and fuels their passion • Provides enjoyment all year round • And saves you money on the shop price! GIFT SUBSCRIPTIONS FROM £22.99 OVER 45 TITLES TO CHOOSE FROM VISIT SHOP.KELSEY.CO.UK/XMAS25P OR CALL 01959 543 747 AND QUOTE ‘XMAS25P’ Lines are open Mon-Fri 8.30am to 5pm. Calls are charged at your standard network rate UK customers only. Offers end 31st January 2026…

I’d never used a weight-loss drug before but I’d relaxed my usual routine and the weight crept on. I’d been having more takeaways, more sugar. I went from a size 8 to a 12. But for me, it wasn’t so much about how I looked, it was about how I felt: sluggish, tired and not my best. Being in the public eye comes with pressure, sure, but I’m human, so I tried the jab, Mounjaro, out of curiosity and a desire to get back on track – but it was a mistake. I used it for just under two months and the side effects were no joke. I had constant nausea, dizziness and no appetite. I didn’t feel like me anymore. It was effective, sure, as the weight came off,…

It’s our bumper 132-page NEW YEAR issue including: • The new bone strength scan that reveals more than a DEXA. Plus! Expert tips on how to keep bones strong. • The latest trends in health and fitness to kickstart 2026! • Recipes to help balance your hormones during menopause and beyond. • Why personalised beauty is here to stay and how it helps your skin stay younger for longer… …plus lots more! DON’T MISS IT! The January issue – on sale Dec 17 4 WAYS TO GET YOUR COPY… 1 Visit frontline-group.co.uk/store-finder. Select Top Santé from the drop-down menu, then input your postcode. 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…

SPARKLING EYES This crease-proof matte eyeshadow has the most beautiful shimmer. SACHEU Eyeshadow Stay-N All Day Liquid Eyeshadow (£16, sacheu.co.uk) is super buildable – I use one coat for daytime polish, then add another for after-work sparkle! It’s full of skin-loving ingredients like hyaluronic acid and squalane, so feels as good as it looks. This will definitely be in my bag all through the Christmas party season. LIP SERVICE If you love a matte lip but hate the dryness, meet your new obsession: Iconic Matte Lipstick SPF 15 (£5.99, uk.oriflame.com). This rich, velvety, pigment-packed formula gives you serious colour payoff that lasts all day, while jojoba and cloudberry oil wrap your lips in next-level nourishment. Think smooth, plumped, soft-as-a dream lips with a chic matte finish. It’s vegan and contains…

NOVEMBER 2025 COVER STORY Gaby Roslin INSIDE Boost your energy through winter with workouts, recipes and expert advice OCTOBER 2025 COVER STORY Kelly Hoppen INSIDE The menopause issue! All you need to manage symptoms and thrive SEPTEMBER 2025 COVER STORY Julia Bradbury INSIDE Expert advice to reduce stress, banish migraines and live well for longer AUGUST 2025 COVER STORY Davinia Taylor INSIDE Manage your weight, boost your energy and improve your wellbeing SUMMER 2025 COVER STORY Tess Daly MBE INSIDE Midlife advice on sleeping better, eating well and boosting confidence JULY 2025 COVER STORY Kirsty Gallacher INSIDE Top tips to manage your blood sugar, lose weight and tone up JUNE 2025 COVER STORY Lisa Snowdon INSIDE Expert help to reduce stress, find more energy and get fit in a flash…

ROMANIAN DEADLIFT ● Stand tall with weights by your side (A). Initiate a hinge action sending your hips back, shoulders back and down, knees soft and back in a neutral position. ● Keep the weights close to your legs (B). ● When you are at 90 degrees, imagine pulling up your trousers and squeeze your bum to stand tall. PUSH UP ● In my opinion, this is the best bodyweight exercise there is! Start in a plank position (A). Lift your head, pull your shoulders back and down and draw in your belly button towards your spine. Bend your elbows, keeping them tucked into the ribs. ● Lower chest to the floor (B). Then press down through hands to come up to plank position. ● To scale this exercise, try…

Merry matcha Relax with a cup of antioxidant goodness from the Bird & Blend Tea Co. Matcha Advent Calendar (£55, birdandblendtea.com). You get 24 mini tins of ceremonial-grade matcha tea, sugar-free and naturally flavoured with favourites such as Blueberry & Acai, Lemon, and Cinnamon. At two brews per tin, that’s 48 cups of matcha to keep you going into the new year. It’s plastic-free with fully recyclable packaging. FESTIVE DRINKS Swap alcohol for this low-sugar cordial with a wake-me-up fiery kick. Belvoir Farm Ginger Cordial (£4, belvoirfarm.co.uk) is brewed with fresh root ginger with a dash of capsicum extract – and no artificial additives. Mix with sparkling water and fresh lime for an invigorating Christmas mocktail, or stir into hot water as an afternoon caffeine alternative. Available at major supermarkets.…

Star letter ‘A good reminder about joint health’ ‘Thank you for your helpful feature “My joints feel more achy than usual. Any suggestions?” with the Three Wise Women. It was good to know that there is help out there to tackle aching joints through lifestyle adjustments such as maintaining a healthy weight, doing exercise, improving posture and eating a good diet, all of which can provide long-term relief and prevention. ‘I noted eating anti-inflammatory foods will help as will generally moving more, i.e. walking, stretching, light cycling etc. And I know for sure I don’t drink enough water and need to address my sleeping habits to also help. There was lots of great, sensible advice. ‘Also, it’s winter and I know I should keep warm and stay active to reduce…

REFILLABLE AROMAS Stylish and sustainable, the TESORO Candle Starter Set (£37, tesoro.shop) features a reusable candle holder and aluminium refill candle in a scent of your choice. Stunning, refillable and recyclable, each candle refill is made with natural soy wax for a clean burn. We love the By The Fire scent, which features warm and woody notes of sandalwood, vanilla and grapefruit. COSY COMFORT The only heated blanket recommended by paediatricians, the Bedsure Gentle Soft® Solid Heated Blanket (£51.99, amazon.co.uk) is as safe as it is luxurious. Undergoing 74 safety tests for ultimate peace of mind, the cosy, brushed-flannel blanket includes an eight-hour auto shut-off alongside six different heat levels and 10 timer settings. Upgrade your tap water Available in a new range of sleek metallic finishes, the Franke Mythos…

Q What is Sex Hormone Binding Globulin (SHBG) and what does it do? A SHBG is a protein made mainly by the liver that binds to your sex hormones – oestrogen, testosterone and DHEA – and carries them around in the bloodstream. Think of it as a taxi service for your hormones. The key point is that when hormones are bound to SHBG, they’re not active; only the “free” or unbound hormones can enter cells and do their job. So, if your SHBG is very high, it can mean that even if your total hormone levels look normal, your free, active hormones are low, leading to symptoms of low oestrogen or testosterone such as low libido, fatigue, hair thinning or brain fog. High SHBG can be caused by several things:…

CHESTNUTS ROASTING on an open fire, mixed nuts in a bowl waiting for the nutcracker, a nut roast for the vegetarians in the party… Nuts have always been associated with Christmas, but they shouldn’t only be confined to this time of year. They contain so much vital nutrition that they ought to be embraced all year round. Nuts are often overlooked despite being true nutritional powerhouses. They can help close the “fibre gap” in our diets while providing plant proteins, vitamins, minerals, antioxidants and healthy fats, all essential for age-defying vitality and a happy gut. Walnuts, in particular, are a gift of nourishment! They’re small but powerful as they can support heart and gut health, and nourish you inside out, all while tasting deliciously moreish. They’re as perfect served as…

MERRY & BRIGHT Silky soft lips are all yours thanks to the new BY TERRY Baume de Rose Lip Oil Serum (£30, byterry.com) and Baume de Rose Glow Gloss (£28). The serum plumps and hydrates with rosalife extract for a collagen boost. While the gloss adds a pop of high-shine colour, plus a pomegranate-based antioxidant to brighten and exfoliate. Perfect stocking stuffers! ALL I WANT FOR CHRISTMAS… Teaming up with fashion designer Bella Freud on the sophisticated packaging, M&S x Bella Freud Beauty Advent Calendar (£60, mands.com) contains eight full-sized products from brands such as Benefit, Clinique and This Works. Other mini highlights include Living Proof Shampoo and Conditioner, plus Estée Lauder Advanced Night Repair Serum. It’s £60, when you spend £35 on fashion, home or beauty – and the…

Stay seen Perfect for those evening runs in the winter months, the 1000 Mile Ultimate Performance Stile LED Run Vest (£28, 1000mile.co.uk) offers up to half a mile of visibility with flashing or static LED lighting. Available in black or fluorescent, there’s also a fully waterproof phone carrier that allows you to check your phone without stopping. NATIONAL GRIEF AWARENESS WEEK This month, as part of National Grief Awareness Week (Dec 2-8), The Good Grief Trust launches its Growing with Grief campaign, encouraging people to find strength, healing and hope as they lay down new roots for the future. A part of this campaign is Walk & Talk, offering gentle healing through nature, movement and shared conversation. ‘Walking together provides calm, connection and purpose, helping to ease stress, boost wellbeing…

EVEN BEFORE MY DAD WAS diagnosed with pancreatic cancer, exercise was my outlet. It was the thing I turned to when I felt stressed or overwhelmed. It helped manage many of my perimenopause symptoms, too. Moving my body lifted my mood and gave me energy. I knew it was good for me, but I didn’t fully realise just how much I would need it until Dad got sick. During the 18 months he battled the disease, and after he died, exercise became so much more. It was my way of coping, of letting out some of the pain, and of holding onto myself when everything else felt uncertain. Strength training helped me feel capable at a time when I often felt helpless. Some days, the sadness made it hard to…

I USED TO THINK HRT wouldn’t be for me. I was adamant I’d sail through thisthis perimenopausal period using only herbs and other supplements. But when I did a recent DUTCH test with hormone nutritionist and nutritionist naturopath Pippa Campbell, it showed not only had only Inot ovulated in that cycle but my progesterone was very low. And not ovulating ovulating means there’s no corpus luteum to make progesterone in the middle-end of your cycle, which is meant to happen. While much of the focus is on on oestrogen when it comes to HRT, progesterone is usually the first hormone to take a dip, although in take a although in my case it’s been nose diving for some time, I think. A blood test a few years back showed it…