Natural Health (February 2020)

FEBRUARY 2020 naturalhealthmagazine.co.uk





FEBRUARY 2020



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NATURALHEALTHMAGAZINE.CO.UK



EDITOR’S LETTER

































WELCOME...
THE TEAM



...to the February issue of Natural Health magazine.
Now that the season of indulgence is well and truly behind us,
I believe that soul-nourishing goodness is what we should be
feeding our bodies and minds, so we’ve packed this issue with
CONTENT WRITER
Stacey Carter soothing self-care recipes to rebalance your chakras – I can’t wait
When it comes to
hormones, knowledge to try the warming dahl on page 59 – plus we’ve got advice on how
is power, which is why
we’ve put together a to create little pauses throughout your day so that the busyness of the start of the
hormone special covering
everything from tuning year doesn’t have you burnt out by spring. Dr Rangan Chatterjee also reveals the
into your menopause
to cycle tracking. power of connection over on page 82 – why not combine a micro moment with
Turn to page 103 to
find out more. topping up your community needs? There’s a fabulous gratitude exercise on page
83 and it only takes five minutes.
And, this month, I discovered the magic of daily meditation (page 18). By
prioritising just 10 minutes a day to my practice, I found that deep breaths bring
big rewards. If you’re looking to bring in a little more calm into your month, try
the simple meditation tips on page 19 at home today.
Finally, your issue comes with an amazing 36-page special magazine dedicated
EDITORIAL ASSISTANT
Harriet Murrison to feeling emotionally empowered throughout 2020 – you’re going to love it.
Need to recharge your
batteries? Head to page Here’s to a healthy, happy and holistically good year!
69 and find out how Saint
Iris Adriatica Bodycare
can help create that
fjaka feeling. Holly
Holly Treacy,
Editor, Natural Health naturalhealthmagazine.co.uk

facebook.com/NaturalHealthMag
twitter.com/natural_mag

@naturalhealthwellbeing

NATURAL HEALTH 3

16































NATURAL HEALTH
CONTENTS




February 2020 82




UP FRONT 33 Try a little tenderness
Self-compassion is the key to emotional
9 Over to you
Your views plus the chance to win our intelligence, says Emma Cannon
star prize 34 9 of the best libido-boosting herbs
Rediscover your most vital self with some
10 This month
Our inspiration for February herbal help from Jayney Goddard
36 Pain relief at your fingertips
14 Natural news
The latest from the holistic health world The power of a pain-free life is in
your hands with these simple techniques
16 Back to basics 40 What happened when…
Reinvigorate and revitalise your exercise
Our editor discovered the benefits of
20 NH is talking about daily meditation
In these uncertain times, could the stars hold 42 7 ways to boost your winter wellbeing
the answers?
Feel sharper, smarter and more supple this
22 “I want us to be more mindful season with these expert hacks
and compassionate about food”
45 Overnight skin saviours
Amelia Freer tells us why healthy
eating needn’t be so complicated Turbo-charge your beauty sleep with these
radiance-boosting tips from our experts
27 What I’ve learnt: about
conscious shopping
Patsy Kensit reveals how to spark joy EAT NEWS
into your month without spending 50 Superfood hotlist
Our round-up of the latest healthy buys
BODY 51 Food news
30 Body news The latest trends you need to know about
The latest research to boost your physical 53 Self-care saviours
health and wellbeing Nourishing dishes for your body and soul

4 NATURAL HEALTH

IN THIS ISSUE























36 53


59 Chakra-charging fuel 98 3 steps to a zero-waste wardrobe
The foods we eat can help balance vital energy Kate Arnell shows us how easy it is to create
centres that afect every area of our wellbeing a conscious wardrobe
101 Lynne Franks 92
BEAUTY Our columnist encourages us to sow
the seeds of self-love this Valentine’s day
66 10 ways to make your eyes stand out
Make your eyes pop with these simple but THIS MONTH’S
efective make-up tips SPECIAL OFFERS
69 Fjaka captured in a bottle 104 Tune in to your menopause
It’s time to recharge our batteries as we step Breeze through the menopause with our
towards spring expert-approved guide
71 Jo Fairley’s age-defying eyes 106 Fine tune your flow
The Beauty Bible guru reveals the Make your monthly cycle work for you with
game-changing creams that cheat time author and women’s health expert, Maisie Hill
73 Give yourself a moringa makeover 108 Hack your hormones
This natural secret ingredient is anti-ageing, Can supplements be the key to helping us work
good for your hair and helps you sleep. with our hormones, rather than against them? 38
111 Yoga to ease the menopause Subscribe to
SELF Ease uncomfortable symptoms with the help of Natural Health
and receive a
78 “When I’m vulnerable, I give other these balancing poses FREE* Natural Zero
people permission to be the same” 117 Balance it out Skincare bundle
Yoga social media star and author, Rachel Want to know what to eat to help your body?
Brathen tells us how she navigates sharing her Optimise your inner-workings for your happiest
life with the world hormones yet
82 The power of connection
Dr Rangan Chatterjee explains how inding REGULARS
your tribe can make you more compassionate 121 Prize Draw
84 Make time for a micropause Win a four-night stay at the breathtaking East
These little mindful moments could help you Winds, in St Lucia
rebalance your stress levels. 123 Ask the experts
We put your questions to our panel
LIVING 124 Up for grabs
Check out this month’s brilliant giveaways 121
88 Living news Win a four-
Our home, fashion and environmental round-up 125 The month we’ve been night stay at the
The team try the latest in holistic health
90 5 steps to healthier laundry breathtaking East
Your clothes, health and planet will thank you 127 Horoscopes Winds, St Lucia
for rethinking your laundry routines Find out what’s in store for February worth £3,000
92 Coastal Comforts 130 Sleeping soundly
Step ashore with these stylish pieces from Jane Alexander reveals how to banish
Seasalt Cornwall insomnia and drift of to dreamland with ease Cover: Twinkle Images

NATURAL HEALTH 5



OUR
CONTRIBUTORS EMAIL: [email protected]
NATURALHEALTHMAGAZINE.CO.UK
FACEBOOK: FACEBOOK.COM/NATURALHEALTHMAG
TWITTER: @NATURAL_MAG
INSTAGRAM: @NATURALHEALTHWELLBEING
© ACEVILLE PUBLICATIONS, 25 PHOENIX COURT,
HAWKINS ROAD, COLCHESTER, ESSEX, CO2 8JY
Editor Holly Treacy

Deputy Editor Liz Frost

Content Creator Jessica Elkin
Content Writer Stacey Carter
JO FAIRLEY! EMMA CANNON! Editorial Assistant Harriet Murrison
Jo is the co-founder of Green & Blacks Emma is a fertility, pregnancy and
and author of The Beauty Bible integrated women’s health expert Group Editor Natalie Osborn
josephinefairley.com
emmacannon.co.uk Advertising Director Owen Cook
Advertising Manager
Bonnie Howard 01206 505929
[email protected]

Senior Account Manager
Sarah Jeferson 01206 506226
[email protected]
Account Manager
Shirley Lane 01206 506266
[email protected]
JAYNEY GODDARD! RACHEL BRATHEN! Art Director James Philp
Jayney is president of The Rachel has a successful podcast
Complementary Medical Association and is the author of To Love and Designers
Debbie Pratt, Shannon Hall,
the-cma.org.uk Let Go yogagirl.com Hannah Kemp and Chris England
Design/Reprographics/Typesetting
Ace Pre-Press, 19 Phoenix Court,
Hawkins Road, Colchester CO2 8JY
Accounts Debbie Starrs 01206 505995

Promotions Manager
Andrea Turner
[email protected]
Subscriptions
0330 333 0041
LYNNE FRANKS! PATSY KENSIT! [email protected]
Patsy is a much-loved actress and meditation
Lynne is a women’s empowerment guru and
fan, who has her own beauty range,
runs Hub at No 3, her Somerset wellbeing Customer Service
available at idealworld.tv
destination hubatno3.com [email protected] 0800 904 7000
Publishing Director Helen Tudor
Publisher Matthew Tudor
NEXT ISSUE ON SALE 13TH FEBRUARY 2020
DISCLAIMER The views within this magazine are not necessarily those of
the publisher. Articles and advertisements are for information only. They
are not intended to replace medical care. Check with your GP before
trying any of the remedies in this magazine. Always seek medical advice
if you are pregnant or taking medication before following any of the
advice given in articles or advertisements in this magazine.
© ACEVILLE PUBLICATIONS LIMITED.
JANE ALEXANDER! AMELIA FREER Company no. 04109672. Printed in England
Jane is a holistic hero, mind-body-spirit Amelia is a nutritional therapist and
expert and wellbeing journalist author (ameliafreer.com) – check out
exmoorjane.com our interview on page 22


NATURAL HEALTH 7



LETTERS





OVER toYOU... NH SOCIAL



You can now download digital
copies of the magazine from iTunes,
Share your views and win amazing prizes! the Kindle Newsstand, Google Play
App Store and on Barnes & Noble.
NEXT MONTH’S So not only can you pick up the
latest issue, but you can also catch
STAR LETTER WINS... up with our back-to-back catalogue
…a selection of for instant inspiration.
Beautifully
Nourished
products! Get even more from
Beautifully your favourite magazine!
Nourished Follow our Twitter page @natural_
is an anti- mag and Facebook page facebook.
ageing com/NaturalHealthMag to get all
H STAR LETTER H skincare and of the latest from Natural Health on
nutricosmetics your newsfeed.
Secret garden brand designed to boost physical and mental
wellbeing and enhance the complexion.
I picked up Natural Health’s October issue Or check out
The range of natural and organic skincare
and I have to say, it inspired me on so @naturalhealthwellbeing for
will brighten and hydrate the skin, leaving
many levels. My personal highlight was holistic health advice, recipes and
it feeling soft and silky smooth. We’ve
learning about utilising my herb garden, and wellness inspiration.
understanding how they can beneit, not only joined forces with Beautifully Nourished
to ofer our next ‘Star Letter’ its Limited
my health, but my family’s, too. I have an
Edition Winter Box: Pro Age Eye Cream
abundance of sage, thyme and rosemary all
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appearance of wrinkles and dark circles.
occasionally used them for culinary purposes.
Vitamin A,C,E Serum and Moisturiser –
Your article on medicinal uses was amazingly
rich in antioxidants they help boost collagen
helpful and after applying the advice my
production, resulting in tighter, irmer skin
daughter and myself have treated fungal and
and will reduce the appearance of ine
bacterial infections with great success, all free
lines and wrinkles. To ind out more, visit
and all natural.
beautifullynourished.com
Fiona, via email
Wellness bible
The Vitamin ACE serum and Stress less
moisturiser are a great anti-ageing
Having just started a new job, I can’t
combination. I recently subscribed
tell you how much I needed to read the
to Natural Health and felt compelled
Stress Less Toolkit feature in your January
to simply say, thank you. There are
issue. In particular, I realised how much
so many wonderful, informative
the word ‘should’ had been popping up
articles with life changing advice. I
in my vocabulary, from ‘I should visit my
love the focus it has on the love for
family more’ to ‘I should be able to it into
humanity and how it reminds me to
my size 10 dresses’. I’ve taken the pressure
reconnect with Mother Nature and
of and introduced some of your holistic
our beautiful planet – it’s my new
suggestions and my days are a lot calmer.
wellness bible!
Thank you!
Paula, via email
Charlotte, via email
Write to us at [email protected], tweet us @natural_mag or find us on Facebook at
facebook.com/naturalhealthmag or on Instagram @naturalhealthwellbeing for your chance to win a top prize!
NATURAL HEALTH 9

JOIN THE
This Your book doesn’t want to spend its life on your
WORLD’S LIBRARY

shelf gathering dust; it wants to get out there and
touch the lives of others. So why not send it on a
MONTH aims to spread the love of reading across the world
new adventure? BookCrossing (bookcrossing.com)
– one page at a time. Sign up today and leave your
book on a park bench, in a train station or on the
table in your favourite cofee shop – anywhere it’s
February is the likely to be caught by another delighted reader. So
far, more than 850,000 active BookCrossers have
month to… collectively registered almost seven million books
which are travelling around 130 countries. Imagine
the world of opportunities for your book once
you’ve labelled and shared it. Get started today!































































10 NATURAL HEALTH

INSPIRATION
































































LOOK AFTER NUMBER ONE
Putting others first is kind and generous, but
focusing on your own needs is one of the best
ways to help those you love as well as yourself.
Having your own passion in life can lead to lasting
fulfillment. View it as something you can’t stop
thinking about; that you feel the absolute need
to do. Not sure what your passion is? Start by
asking yourself; what did I love to do when I was
younger? When do I feel happiest? What brings
a smile to my face? Start shifting your mindset
and, little by little, you’ll nurture that creative seed
that’s desperate to grow into something amazing.





NATURAL HEALTH 11

GET UP EARLIER
If you’re inding yourself waking up more
than once or twice during the night and
taking a long time to fall back to sleep,
try rolling out of bed at least half an hour
earlier than normal every day – even during
the weekends. Stick to this until you’ve
slept really well for at least two weeks.
Research has demonstrated that this is
one of the most efective strategies for
curing insomnia. To adjust the cycle of your
slumber, you must start at the point where
you’re in control – the time when you wake
up. When this slight shift is implemented,
the rest of the cycle will move as well.


































































12 NATURAL HEALTH

INSPIRATION







































































CELEBRATE YOUR FRIENDS
Any Parks and Rec fans will know that Galentine’s Day falls on
13th February every year, and has fast become an unoicial
day marking the importance of female friendship. Single or not,
any opportunity to celebrate the most important women in our
lives is deinitely something we can get on board with. Now,
there’s no wrong way to mark the occasion. You can gather your
girlfriends together for a healthy brunch, make a reservation
at a fancy restaurant, book a group mani-pedi appointment, or
pop some bubbles and apply a face mask and reminisce of past
events. It’s your day and you can pay tribute however you wish.


NATURAL HEALTH 13

The latest in

NATURAL


HEALTH









Naturopathy ABC

Mani Norland, principal at the School of
Health (schoolofhealth.com), says:

is for First do
Fno harm
‘First do no harm’ is a key principle of
naturopathic medicine, and implies that
any treatments used should be non-toxic,
use the least amount of intervention
possible, support and promote the body’s
own healing ability and minimise the risk
of harmful side effects. It is quite opposite
to many drug-based treatments, which
can cause uncomfortable side effects that
often require further medication.


WELLNESS WARRIOR

Meet Charlotte Vøhtz, founder of Green People (greenpeople.co.uk)
NH: What inspired you to create Green People?
CV: My daughter Alexandra sufered from very sensitive skin and was plagued
with eczema. So, in 1994 I began searching for natural products that didn’t
contain harsh chemicals, but despite various marketing claims, there weren’t
any truly natural and organic beauty products on the market. This then led me
on an exciting journey of researching and formulating products that would help
Alexandra and everyone else sufering with skin sensitivities.
NH: Are there any big changes you’d like to see in the beauty industry?
CV: Making certiied organic products available to all is important to us. There
are no ‘grey areas’ in certiied products, meaning consumers can trust their
buying choices. We’re delighted to carry badges from three diferent certiication
bodies and proud of what this represents. Transparency is one of Green People’s
founding principles and we continue to be fully open with our ingredients listings
on all products, meaning consumers can trust in what we do.
NH: What’s next for Green People?
CV: It has been an amazing journey from my kitchen table to the company I run
today, and I wouldn’t change it for the world. Green People is part of my DNA and
is a relection of my values and views on sustainability, ethical practice and living
an organic lifestyle. Watch this space as we continue to break barriers within the
organic beauty industry.

14 NATURAL HEALTH

NEWS



SUPP SPOT

Plant Profile: jasmine
The Federation of Holistic Therapists Feel young again
(fht.org.uk) examines the health benefits Scientists claim grandparents who
of jasmine... help take care of their grandchildren
Jasmine is a climbing evergreen shrub are less lonely because it expands
with small green leaves and delicate white their social circle, and can help boost
lowers that produce a sweet aroma. their self-esteem.
The plant is believed to have originated in
Egypt but the lowers have been used by Sleep pattern
various cultures since antiquity, for personal Researchers claim regularly getting
adornment and religious ceremonies, from anxiety, fear, depression or tension. seven to eight hours of sleep each
and also to relieve respiratory problems. However, it’s also helpful for those who are night could cut your chances of
Jasmine has also been used in classic indecisive or lack conidence in general. heart disease and stroke – even if
perfumery since the 16th century. In skincare, jasmine is good for dry and you’re genetically at-risk.
The plant’s essential oil is one of the sensitive skin, promoting elasticity and
most expensive to purchase, as it requires reducing the appearance of stretch marks Chilli eaters
a large volume of hand-picked lowers to and scarring. Like rose essential oil, jasmine Results showed that adults who ate
produce just a small amount. However, it has an ainity with the female reproductive chili peppers as much as four times
is held in high regard in the aromatherapy system, though some sources discourage each week, were less likely to die
community, due to its strong aphrodisiac its use during pregnancy. from a heart attack.
and antidepressant properties. This makes
it an ideal choice for clients who have Important safety note: never ingest plant
sexual problems or loss of libido stemming essential oils or apply to the skin undiluted.

“The world now consumes about 80 billion new
pieces of clothing every year, four times more than The
we consumed two decades ago” - page 98 BAROMETER



WHAT’S THE BUZZ ABOUT? Unhealthy behaviours

Wellness retreats Being overweight in your 50s can
Holidays are increasingly becoming more lead to stiff and narrow arteries, and
about taking time away from your daily one cause of dementia can be a lack
stress-inducing routine and having a of blood flow to brain cells due to
moment for yourself, which means damaged vessels.
forgoing cultural excursions in favour of
mindful retreats. The trend is about more Nerve damage
than just relaxing on a sun-drenched Doctors warn that a fifth of vegans
lounger though – however relaxing for are deficient in vitamin B12 and face
many of us that might seem. From yoga the risk of irreversible nerve damage
and meditation to silent stays and leaving hands and feet numb.
ayurvedic practices, these trips have
physical and mental wellbeing at their Muscle loss
heart, and use a wealth of diferent Researchers have found, for the
methods to have you thinking and feeling first time, that less muscle and more
diferently by the end of your stay. While
such retreats are available in the UK, the body fat may affect how flexible our
A-list have been partaking in international thinking is as we become older, and
soul-cleansing adventures for some time changes in parts of the immune
and, as the concept becomes more system could be responsible.
mainstream and less hardcore, there’s a
multitude of luxurious yet wellness-driven
hotels you can discover across the globe.

NATURAL HEALTH 15

BACK




TO BASICS







Revitalise your exercise routine by
stripping back your itness tech and

reassessing your goals
































Do you know someone who won’t leave intake, and other data to help you complete and running. Not only does this give the
their house without their pedometer? your objectives, and suddenly, your opportunity to try new forms of exercise, it
It might seem as if the world has gone tech- humble exercise routine gets a lot more also keeps us motivated. I’m a big advocate
crazy, but there’s a lot to be said for complicated. But can ditching the modern of changing up your workout routine. No
leaving your phone at home before you head complexity of tech help us reconnect with week should be the same. And by leaving
to your next yoga class. “Tech is great at ourselves and improve our workout? We our phones at home, this presents the
outlining the basics, but its ability is minimal investigated what happens if you choose opportunity to focus on technique, provide
when compared to what a professional to go Fitbit-free... some much-needed thinking time and decide
standing in front of you can advise,” says what we want our goals to be (which will not
personal trainer Jason Briggs, (shoehero. CHANGE IT UP necessarily align with the objectives set by
com). “Practically speaking, you don’t need Staying mindful about how your tech our chosen tech).”
technology for any exercise or activity.” impacts your fitness can help you figure
While apps and smart watches can be out where you want to prioritise your TOUCH UP YOUR TECHNIQUE
helpful in analysing our performance and exercise gains and highlight the areas of Do you check your wrist to see how many
helping us ‘find our tribe’ as it were, experts improvement. “Integrating technology- steps you’ve clocked up while you’re
in the fitness industry worry that it might based tools into your workout can be a out on a walk? If so, you’d be better off
be replacing the instruction of a trainer, as great motivator and encourage novices checking your form. “People forget how
well as the valuable human interaction you and pros alike to reach new personal bests,” important technique is,” says Jason.
get from bonding during a team-sport, or says Jason. “However, it’s also worthwhile “A good technique can halve recovery
joining a walking club. Factor in optimising putting your tech aside at least once a time. When tech is used alongside a
aspects such as hydration, heart rate, calorie week, especially if you’re doing free-weights workout, it can be easy for it to become


16 NATURAL HEALTH

TOP STORY



WANT TO GO TECH-LESS?



If you’re feeling inspired to head into your next workout with a bare wrist
and free from your phone, here’s a few simple ways you can get your
exercise endorphins without clocking-up screen time.

• LACE UP YOUR TRAINERS
Even if you’ve never tried running before, getting involved in your local
running club is an easy way to boost your social interaction. Find your
nearest one here, runtogether.co.uk

• LOOK FOR TECH-FREE GYM CLASSES
If Jason’s phone-free mantra sounds like your cup of tea, then why not look
for a class in your local area. Gymbox ofer a ‘digital detox’ exercise class
speciically for the swipe-addicted, with yin yoga and meditation. For more
information, visit gymbox.com

• GO FOR A HIKE
The beauty of heading up a hill or a mountain is that you won’t hear the
familiar ping of Whatsapp as you stare out across the landscape. Still in
signal range? Airplane mode isn’t just for when you’re in the sky. Switch it
on while you get climbing to help you reconnect with nature.




A way of taking it back to basics is

by deleting your health apps.
You’ll soon see how your priorities
shift during your workouts





the main focus. Prioritise everything time. Exercise isn’t just about increasing LITTLE AND OFTEN
equally instead. Breathing is just as fitness levels, but determining how you feel Setting small goals regarding your
important, as is drawing your mid-torso at that moment, realigning your emotions, exercise routine can help you maintain
muscles in to support your spine. Things assessing what deserves your attention and focus and motivation and you don’t need
like this get missed if you’re too busy what energy in your day-to-day life isn’t tech to set them. “Think about your
tracking steps, or focusing on the time serving you. Screen time can be a major personality type, objective, your current
it’s taken you to complete an individual interruption and hinder our focus. Going headspace and your relationship with
exercise. “A way of taking it back to basics on a walk, or doing a class at your gym can exercise,” says Jason. “Some people are
is by deleting your health apps,” says be the only time that you have for yourself motivated by the aggressive goals set by
Jason. “You’ll soon see how your priorities in a day, so don’t waste that.” Everyone their chosen technology, while others
shift during your workouts and you can is entitled to time away from their phones, can feel overwhelmed. Make your own
always re-download them if need be.” so to make sure you don’t get distracted is goals with pen and paper. Even little
to step away from listening to music once things, such as showing up to a class,
STAY PRESENT a week. “This does wonders for thinking should be commended. If you’re unable
Taking a breather from our tech isn’t just time, boosts stamina and allows you to be to complete a routine on an app, then
good for our fitness, it can give our minds fully present,” says Jason. “Even if you that’s a new micro (or even macro) goal.
a much-needed reset as well. “I have a no decide that you’ll keep your phone on I recommend using third-party tools
phones policy in my classes,” says Jason. you but not look at it, it takes restraint that have a positive influence on our
“When I tell people this, their initial to not read the messages that flash up on workouts and mindset. For this reason,
reaction is panic. But exercise is a form of your screen. Having no screens allow us if your chosen tech isn’t improving your
self-love and many of us are strapped for to stay present.” wellbeing, ditch it.”

NATURAL HEALTH 17





TREND






“We’re
more likely

to discuss
Mercury

Retrograde
than The
Crown at the

water cooler”










NH’s talking about:


Astrology



In these uncertain times, could the stars hold the answers?



Who hasn’t picked up a Sunday supplement and licked to Now there are horoscope apps like Co-star that will deliver
their horoscope, or looked up their partner’s astrological a personalised reading and allow you to track the movement of
traits online? It’s human nature to seek out more information the stars in real time, and Time Nomad that ofers to be your ‘virtual
about ourselves, and who can resist a glimpse into their future? But astrology teacher’. You can even track your mood and hormone cycle
suddenly, astrology seems to be everywhere. With #astrology and in relation to the phase of the moon with the app, Moody Month.
#horoscope being tagged in 4.4million and 2million social media “Social media has transformed people’s access to astrology,” says
posts respectively, we’re more likely to discuss Mercury Retrograde Jane Struthers, author of Moonpower (£14.99, Eddison Books Ltd)
than The Crown at the water cooler. It is, without a doubt, having “Many websites provide astrological information in bite-sized chunks,
a cultural ‘moment’. which means we can read it quickly on the way to work and ind out
“We’ve lost faith in our authority igures, religion, politicians what the day has in store for us.”
and governments and so have turned inwards,” explains Carolyne Despite being called into question in the 17th Century with
Faulkner, author of Your Stars (£12.99, Harper Collins). “Astrology the discovery of new scientiic methods such as astronomy and
enables us to get to know ourselves on a deep level and to read and physics, astrology has remained a popular staple of society, with
manage the energies around us.” With Brexit around the corner memes, merchandise (horoscope mug, anyone?) and quizzes that
and a climate crisis on the horizon, it’s understandable people are will tell you anything from which sign you should date, to what
turning to the stars for answers, but astrology has been around for you’ll become in your next life. “People want answers,” adds NH’s
more than 2,000 years, why the sudden upswing now? According astrologer Marjorie Orr. “In a fast-changing and uncertain world
to astrologer and moonologer Yasmin Boland, the biggest inluence they want some certainty. Astrology can give them a framework,
on this stratospheric rise is technology. “All of a sudden, thanks explain why certain things are happening and when the bad things
to the internet, people can do their natal astrology chart (a chart will stop happening. Having an explanation is easier to handle
based on their time, date and place of birth) for free in two than being bufeted around in a random universe.” So, should
nanoseconds,” says Yasmin. “So they instantly know where we base our lives on it? Probably not, but in today’s climate we
their Venus, Mars and Moon are at any given moment. In the could all do with a bit of hope, in whatever form that comes. If we
past, you had to pay an astrologer who would laboriously cast discover a little bit more about ourselves on the way, that’s got to
your chart.” be a bonus.

20 NATURAL HEALTH



AMELIA FREER



“I want to make it a trend for



us to be more MINDFUL and



COMPASSIONATE about food”





Nutritionist, author and NH’s newest columnist, Amelia Freer tells

us why healthy eating needn’t be so complicated


While living and working in London in my 20s, I developed suggestion I make is not necessarily advice about nutrition. I think
a whole host of health concerns that probably sound we can get a bit caught up in the details of exactly what and how
familiar – IBS, acne, bloating and recurrent infections. much to eat, but lose sight of the bigger picture. You can’t make up
After seeing what felt like every practitioner under the sun, my for chronic sleep deprivation with a green smoothie, or undo years
flatmate mentioned that I might want to look at my diet – which of smoking and drinking to excess with some turmeric! I am being
was predominantly made up of croissants, baguettes and ready flippant, but it’s very much a part of my role to ‘zoom out’ and see
meals at the time (I thought this was the height of sophistication where, really, the pertinent lifestyle issues lie. But it’s rare a client
having come to London from the remote countryside). So I couldn’t do with adding a few extra green vegetables into their diet
booked an appointment with a nutritional therapist and gradually and I do find myself suggesting that people have some protein at
overhauled my diet and lifestyle. I was hugely inspired by how breakfast again and again! But, there is no ‘one size fits all’.
effective the changes were and crucially, how different I felt. A fire
was ignited in me and I eventually trained as a nutritional therapist While there is some research linking specific ingredients
myself. That was almost 15 years ago and I’ve never looked back. or nutrients to mood states, I’m not sure we’re at a place
to say ‘eating x will definitely make you feel better’. It’s not
In 2017 I became a mother. I love cooking – the kitchen is that simple. But there is more to eating well than just nourishing
very much my ‘happy place’, but the realities of caring for a ourselves (which of course, is still important – essential nutrients
baby, while running a business and doing everything else that life are also essential for our brains). The mindset of self-care and
requires, meant that I simply didn’t have the time (or energy) to gentle creativity required to bring a meal to the table can be a very
cook as much as I did before. However, I still knew how important therapeutic process, while sharing a meal with loved ones (for me at
it was to eat well. So, I worked on creating a handful of meals least) is a powerful antidote to low mood. There is something about
and recipes that tasted good, were incredibly simple and easy and eating together, and the relaxed conversation that flows over food,
crucially, properly nourished my family too. I basically wanted it all. that in itself, can be wonderfully cathartic.
My new book, Simply Good For You, really grew from there – as
I felt like I probably wasn’t alone – I’ve spent the past couple of I think it would be hard for my daughter not to get
years writing and cooking the 100 or so recipes you’ll find in the involved in the kitchen given how central food and cooking is
book. They really are the meals we eat day-in, day-out (my proof to our lives. The joyful thing is that she is just about old enough
copy of the book is already splattered in food and looking rather now to start helping and is very much enjoying getting messy
shabby as I use it so much!). and involved.

I think healthy eating has become spectacularly over- I want to make it a trend for people to be more mindful and
complicated, which inevitably leads to anxiety and compassionate around food. I am so saddened by how divisive
confusion. But really, the fundamental principles of eating well are and judgemental the food discussion has become recently – at least on
pretty simple. And so I often find myself coming back to the brilliant some platforms. People have widely varied nutritional needs, tastes,
summary by American author Michael Pollan: ‘Eat (real) food. Not cultural and familial preferences and resources. What’s good for one
too much. Mostly plants.’ I couldn’t have said it better myself. person might not be good for another, and that’s OK. But we don’t
need to shame each other for having those differences. Nor do we
The advice I give to clients is entirely dependent on need to feel guilty for being different. Kindness is an underrated part
their unique circumstances. Sometimes, however, the first of good nutrition – to ourselves, to the planet and to others.



22 NATURAL HEALTH

INTERVIEW


























TURN OVER FOR
AMELIA’S WINTER
WARMING RECIPES

























































NATURAL HEALTH 23

BUTTERNUT, CASHEW • 60g cashews place in a roasting tray along with
the onion wedges and a little salt and
& SAGE PASTA SAUCE • 400ml hot water pepper. Drizzle with olive oil. Roast
•
1 medium butternut squash,
peeled, deseeded and cut into bite- for 25-30 minutes, or until soft.
SERVES 4
size pieces 4 When cooked, allow to cool slightly,
“Cashews, once soaked, blend • 1 onion, peeled and cut then take a third of the roasted
really well into sauces to add into wedges vegetable mixture and blend in a high-
creaminess (as well as healthy • Sea salt and freshly ground pepper speed blender with the sage leaves
fats, protein and various essential • 2 tbsp olive oil and the cashew/water mixture. Add
minerals) and are a useful ingredient • 5 fresh sage leaves or 1 tsp dried more water if it is looking too thick
if you’re wishing to be more sage (plus extra to garnish) to blend. Transfer to a pan and warm
plant-based or avoid dairy. Here • 400g pasta of choice through gently.
I’ve blended them with roasted • A grating of Pecorino Romano or 5 Meanwhile, cook your pasta
butternut squash and caramelised Parmesan (optional)
according to the packet instructions.
onions. This remains one of Willow’s
Stir the sauce into your cooked
(my daughter) favourite sauces and 1 Preheat the oven to 200C/400F/
pasta of choice and add the rest of
I use it in many recipes. It’s good Gas 6. Pour the hot water over the
the vegetables and a sprinkling of
to have up your sleeve and a few cashews and leave to soak for
fresh sage leaves. Top with grated
portions stored in the freezer for 20 minutes.
Parmesan or Pecorino or vegan
busy days.” 3 Prepare your butternut squash and alternative (optional).
























































24 NATURAL HEALTH

INTERVIEW
SOUP FOR THE SOUL TO SERVE:
•
Roasted chickpeas* (optional)
SERVES 4 •
A pinch of chilli flakes (optional)
•
Chopped fresh parsley
“My plant-based version of the
classic chicken and lemon soup.
1 In a non-stick saucepan, sauté the
Here, chickpeas provide the protein
onions and garlic in about 1 tablespoon
and give a deliciously thick and
of olive oil for 10-15 minutes, until soft.
creamy texture. It will thicken in
Do not let them brown.
the fridge, so just warm it up
and stir well, to serve. The lemon 2 Add the carrots and cook for
lends a refreshing lift, perfect a further 5-10 minutes, stirring
for a chilly summer or early occasionally to prevent the vegetables
autumn evening.” catching. Add a little water if needed.
• 3 Add the chickpeas, mix well, then
1 x 400g tin of chickpeas, drained
and rinsed pour over the stock. Bring to the boil,
• then reduce to a simmer for 10 minutes.
Olive oil
• 4 Add the lemon zest and juice, and
Sea salt and freshly ground
black pepper blend until smooth – either cool for
• 10-15 minutes and blend with a stick
1 onion, peeled and roughly chopped
• blender, or cool completely if using
1 clove of garlic, peeled and
roughly chopped a blender or food processor.
• 5 Reheat gently or cool before serving
1 carrot, peeled and roughly chopped
• as desired. Serve sprinkled with the
1 litre chicken or vegetable stock (I
use half and half) roasted chickpeas, chilli lakes, if using,
• and chopped parsley.
Zest and juice of 1 lemon
LAZY DAHL 1 Heat a large pan over a medium heat
and gently toast the cumin, coriander
SERVES 2 and mustard seeds for 2-3 minutes,
until the mustard seeds start to pop.
“I call it ‘lazy’ because I’ll sometimes
Tip them out, then lightly grind in a
use frozen chopped onions, garlic,
pestle and mortar.
ginger and chilli, and skip the toasting
of the spices.” 2 Put the coconut oil into the hot pan,
• ½ tsp cumin seeds then add the onion with a pinch of
• ½ tsp coriander seeds salt and cook gently for 5 minutes
• ½ tsp mustard seeds over a low heat. Add the garlic,
• 2 tsp coconut oil ginger and chilli and cook for a further
• 1 onion, peeled and diced few minutes. Add the spices, along with
• 3 cloves of garlic, peeled and the turmeric and garam masala, and
finely chopped cook for 1 minute.
• 1 tbsp grated fresh ginger 3 Add the lentils, coconut milk and
• 1 red chilli, deseeded and vegetable stock, and stir to combine,
finely chopped then simmer. Cook for 10 minutes
• 2 tsp ground turmeric with the lid on, then 10 minutes with
• 1 tsp garam masala the cover of to allow it to thicken,
• 200g dried red lentils, rinsed until then season.
the water runs clear, and drained 5 Just before serving, add the spinach,
• 1 x 400g tin of coconut milk then squeeze in the lemon juice and
• 500ml vegetable stock top with fresh coriander leaves.
• Sea salt and freshly ground
black pepper BOOKshelf
• 2 handfuls of washed fresh spinach Recipes taken from Simply
or 2 blocks of frozen Good For You by Amelia
• Juice of ½ a lemon Freer (Michael Joseph, £22)
• A handful of fresh coriander leaves Photography by Susan Bell


NATURAL HEALTH 25



TREND
























PATSY KENSIT


As winter starts to transition into If you’re looking to run a
early spring, we start to emerge What I’ve learnt: more sustainable home, without
from hibernation and think about compromising on aesthetics or
having a good old spring clean. ABOUT CONSCIOUS spending hours scrubbing, look
We dust of the old as we make no further than advice from
room for fresh starts and the blogger Christine Liu. Her
possibility of a bit more company. SHOPPING book Sustainable Home is a great
Cushions are plumped, wardrobes resource for making small, but
are overhauled, and clutter is lasting changes.
cleared as we let the air back in. Our columnist reveals the joy of owning Skincare and make-up is
It’s a ritual I enjoy as much as less and how to spark joy into your another area that has seen huge
the next person. There’s something strides in sustainability in recent
so soothing about restoring order month without spending years. I’ve discovered that whilst
to a home. As a lifelong lover of packaging regulations make
fashion and interiors, I also take using no plastic diicult, many
a real joy in seeing the new season trends hitting stores and working brands are taking innovative and considered approaches to their design,
out how some new pieces can be integrated into my existing line-up. without compromising on quality. I especially love Dr Hauschka, who
But as we all become more conscious of how our impact on use biodynamic farming methods for all its products. Irene Forte ofers
the planet, I’ve had to ask myself how to shop more thoughtfully. the Mediterranean diet in skincare form, with truly delicious sounding
I enjoy shopping as much as the next person, but can we justify ingredients sourced where possible on her Sicilian farm.
throwing away perfectly good things to enhance our sense of Finally, I truly believe that addressing our own conditioning
emotional newness every time the seasons change? as ‘need it now’ shoppers is where we can make the biggest changes.
In trying to work out how to change our habits, I realised Yes, online superstores can deliver you that cheap-as-chips item
there had to be a compromise. I’m not advocating giving up tomorrow, but it’ll be in a mountain of packaging with a carbon
shopping completely – not least because the economy would footprint as big as an elephant. It might cost you less to buy it that
come to a crashing halt and that would cause almost as many way, but it costs the earth, literally.
issues as climate change. However, I am loving exploring the Delayed gratiication is better for the mind and the local economy.
ways we can choose our purchases consciously, with ethics, Get to know artisans in your community, shop on the high street and
quality and longevity in mind. give your money to faces you know, not brands you are just in the
Fast fashion is hugely impacting the environment, from overusing habit of using.
resources to dyes causing water pollution, so we all need to address Clearing out the need for more and more ‘things’ leaves you lighter
our attitude to style. When I was a kid, I loved picking through emotionally and gives more room and money for experiences that last
the lea markets of East London for a vintage ind. Nothing was longer and ultimately bring more joy. And isn’t that idea where a real
more exciting then spotting a one-of designer gem hidden amongst breath of fresh air can come from this month?
random nylon tat. I don’t have the time I did in those days though, Want to ind out more? Turn to page 98 to discover how you can
so instead I trawl sites like Vestaire, founded by Selfridges, to ind
pre-loved designer wear in great quality. HEWI is also brilliant, create a zero-waste wardrobe, with handy tips from Kate Arnell.
especially for Instagram-look lovers. And Bagista lets you buy, Patsy’s beauty range, Preciously Perfect, is available from Ideal World
sell, or swap designer bags. (idealworld.tv/search/preciously-perfect-by-patsy-kensit)


NATURAL HEALTH 27



Body Easy ways to look and feel amazing inside and out


















Liting weights and
building muscle can be beneicial
when it comes to losing fat. But we
risk neglecting lengthier endurance exercise
that is best for boosting stamina. So how do you
improve your physical itness? One option is including
moderate-intensity sessions of running or cycling
which last anything upwards of 30-minutes. Or make some
of your workouts more energetic – either by moving
at a faster pace or by adding bursts of vigorous efort in
an interval training format (HIIT). Increasing your
aerobic capacity can help boost the low of
oxygenated blood to muscle tissues, which
can improve the health and function
of the body’s cells.







































NATURAL HEALTH 29

The latest in

PHYSICAL


HEALTH








MIND OVER MATTER

Is exercise your go-to stress management
strategy? New workouts that focus on strengthening your
mind as much as your body are set to take off. Similar to exercise,
practising mindfulness can help manage anxiety and depression.
So, with the knowledge that we can use and combine the two
and help ease underlying tension, suggests the idea of fitness is
evolving. There will be a greater emphasis on what happens
before and after working out, as well as during. Technology plays
a big part in this, with apps that allow us to track our slumber and
help improve sleep patterns, as well as meditation. Ben Tipney,
former Olympic rower and co-founder of London-based gym
Rowbots, has created classes that aim to push participants to
their physical limits, while coaches impart psychologist-approved
mental techniques to help with a range of challenges, from
overcoming distraction to managing energy resources.

WHAT’S THE ALTERNATIVE?
Flaky scalp

Whether you’re overusing dry shampoo or have dandruff, here’s everything you
need to know about treating an itchy scalp…
1 Baking soda isn’t only a baking essential, but it can help remove excess oils
and balance pH levels, making it a great DIY dandruff shampoo. Simply mix two
tablespoons with water until you reach a paste consistency. For best results, part
your hair in sections and apply a few drops of olive oil before spreading the paste
on your head, and let it sit for ive to 10 minutes. Make sure you thoroughly rinse
the mixture out.
2 Bananas and avocados are great treatments because they are both extremely
moisturising, which means they can reduce those dry lakes and inlammation,
think of it as smoothie for your scalp. Avocados are
also rich in antioxidants, which keep your skin cells
on your head happy and healthy, while bananas are
especially great for conditioning the hair.
3 Unscented and sulphate free, Hope’s Relief Herbal
Shampoo (£16.99, revital.co.uk) is a combination
of organic herbal extracts, vitamins and manuka
honey – making it great for sensitive skin, eczema,
psoriasis, dermatitis and dandruff. The formulation
is based on the same active ingredients as in its
Hope’s Relief cream (£17.49, revital.co.uk) which
helps regenerate, repair and revive dry, sensitive and
itchy skin.



30 NATURAL HEALTH

BODY
BODY

3 of the best…PROBIOTIC DRINKS Hop to it!


Peeling open and eating Greek yoghurt isn’t the only way to get your
probiotic ix! Here’s our top alternative picks...
Suffering from brittle bones is a
common issue for women who have
been through the menopause. But a
study has found that hopping for just
five minutes a day can protect older
women from breaking their hips.
Nurtured by nature

Scientific studies show that spending
1 Yakult Light Milk Drink 2 Biomel Almond Salted 3 No.1 Kombucha time amid trees can bring numerous
7x65ml, £3, Tesco Caramel Dairy-free Raspberry, Pomegranate physical and psychological benefits,
Probiotic Shots 14x125ml, & Hibiscus 275ml, £2, such as helping to alleviate depression
£21.00, biomel.life Sainsbury’s and improve your mental focus.
The bee’s knees
Research from the University of
“Staying mindful about how your tech impacts your Plymouth now suggests a mouthwash
itness can help you igure out where you want to made from propolis – a waxy material
prioritise your exercise gains” – page 16 produced by bees to seal their hives
against rain and intruders – could help
combat high blood pressure and
ACTIVATE YOUR gum disease.
PRESSURE POINTS

In the tradition of Chinese medicine, The
your wellbeing is regulated by the
low of qi, the vital energy force in BAROMETER
the body. When it lows freely, you
can feel well. But when an obstruction
occurs, things may start to get ugly. Long naps
Acupressure points are speciic areas Scientists have found people over
on the body that have a direct effect the age of 60 who regularly napped
on your low of qi. Stimulating them for more than an hour-and-a-half
removes energy blockages and helps during the day increased their
allow the low to run throughout the chances of having a stroke
body. Acupuncturists spend years by 25 percent.
studying the locations and effects of
hundreds of these points, but there are Switch to organic
a handful of powerful practises you’re Tossing and turning while you sleep
able to carry out in your own home. on non-organic bedding, can expose
If you press irmly on an acupressure your body to a cocktail of
point, you should feel a dull, achy pesticides and dyes used in the
sensation. This is called the de qi – it manufacturing process.
means the arrival of qi – and it signals
that the point has been activated. Screen time
Ideally, you want to push down for The blue light from your phone’s
about 20 minutes. For example, if screen can actually trick your brain
you’re looking for the hegu point, pinch into thinking it’s still daylight, which
in the v-shaped junction between your in turn, affects how it produces the
thumb and foreinger. When you give hormones that regulate your snooze.
it a good squeeze, you should feel
some achiness. This is an indication that
you’re doing it correctly.

NATURAL HEALTH 31



COLUMNIST
Soul MEDITATIONS




TRY A LITTLE


TENDERNESS



Self-compassion is the key to emotional
intelligence, says Emma Cannon

We are evolving into a time where the we and not the me
is the focus. This doesn’t mean that we diminish the self. On
the contrary, part of my teaching is that if we want to mother
another, irst we must mother ourselves. I believe self-compassion
forms the building blocks of emotional intelligence. If we are truly
compassionate with ourselves, then we are able to have limitless
compassion for others.
ACT FOR GREATER GOOD
2019 was about clearing past shadows and dealing with secrets and
sides of ourselves that normally remain hidden; 2020 is about acting
for the greater good. 2020 is about showing up for a cause greater
than ourselves; having a world view, or simply doing something in
the world, that makes a difference. What the world needs now is not
more knowledge, it needs more wisdom and compassion.
HOLD SPACE FOR SOMEONE
Compassion and empathy are not about solving problems for
people; compassion is about witnessing the other person and
holding space for them to delve more deeply into their feelings. A QUICK GUIDE TO BEING COMPASSIONATE
In fact, when we try and ix, solve or make less of people’s • Listen: The most important quality of compassion is listening.
suffering, we are really denying ourselves the opportunity to hold Bombarding people with questions rarely helps, yet carefully chosen
compassionate space for another. If you’d like to become more questions that bring the other person closer to their feelings gives
compassionate and empathetic there are a few simple ways to them the space to explore their emotions and arrive at their
get started. own conclusions.
• Support solutions: If you are there to support people in inding
their own solutions, then you are working in a compassionate way.
If you rush in with the solution or try and ix the problem, then
you’re doing them a disservice.
• Empower growth: One of the most disempowering things you
can do is to allow your own need to save the situation to deny the
other person an opportunity to grow.
• Don’t compare: Try to resist the temptation to use
comparisons. Situations are rarely the same and a bad comparison
can really disempower the other person. Furthermore, it can feel
like one-upmanship. We all know that person who has to run
everything through their own ilter; its mostly unhelpful unless
the comparison is indeed on a par. In general, avoid making the
conversation about you.
This year, I urge you to make compassion a priority; my
challenge to you is to become really rather brilliant at it. Remember
to start with self-compassion and then gradually extend this out to
those who need support.

Emma is an integrated women’s health expert, registered
acupuncturist and author emmacannon.co.uk

NATURAL HEALTH 33

9 of the best




LIBIDO-BOOSTING


HERBS




Rediscover your most vital self with

some herbal help from Jayney Goddard


As February is traditionally considered well be a sign that hormonal balance is off used by women for millennia in cultures
to be the ‘month of love’, I wanted kilter and I’d have to say, that nine times out globally to help improve overall health and
to share with you some of the most of 10, a flagging libido can be a sign of sub- balance hormones. However, as with all
potent herbs. These natural wonders can optimal hormonal levels and compromised herbs, it is vital to carefully check all labels
dramatically enhance your health, balance general health. and check with your health practitioner if
your hormones, boost your youthful vitality Most of us are familiar with herbs such in any doubt as to their suitability.
and noticeably enhance your libido! as ginseng and rhodiola – both of which
Why is this important? Well, often, when are effective health and libido boosters, so I ASHWAGANDHA
women notice that they just don’t feel sexy, wanted to bring you some that you may not Ashwagandha is one of the most important
or their desire for sex is decreased, it may have come across. These herbs have been herbs in ayurvedic medicine. Used for


34 NATURAL HEALTH

TREND

zinc, it is a commonly used aphrodisiac improve bone density – which is good for
and libido stimulant; women who use maca osteoporosis sufferers.
commonly report greater sexual desire and
improved sexual satisfaction. It’s something TONGCAT ALI
of an acquired taste, so it is best to start with This herb, used by women in Southeast
a small dose. Work up to taking about a flat Asia who wish to stimulate their libido
tablespoon per day in smoothies. and erogenous sensitivity, is often thought
of as the greatest aphrodisiac known to
AVENA SATIVA humankind. As well as having the power to
This is where the old saying ‘getting your improve all aspects of our sexual response,
oats’ comes from! Avena sativa is the Latin it can boost energy levels, improve cognitive
name for common oats, used for aeons to function and enhance resilience by
provide fast energy; it’s one of the reasons regulating our responses to stress. Tongcat
they are fed to racehorses. Scientific Ali also boosts testosterone levels, promoting
research now shows that Avena all-round optimal hormonal balance.
You can find a vast
sativa is an effective libido enhancer
database of fully
and it also alleviates menstrual TRIBULUS TESTRIS
qualified practitioners
cramps, because it both improves Used for many hundreds of years in both
on The Complementary
Medical Association’s blood flow and stimulates the Chinese and Indian cultures, Tribulus
website: central nervous system. Research Testris has a long-held reputation as an
The-CMA.org.uk suggests that it frees ‘bound aphrodisiac. A lot of women who use the
testosterone’ (which is an essential herb experience increased arousal, better
hormone for sexual desire in both men sexual satisfaction and improved health of
and women) to make it more available the reproductive system. It also has a variety
throughout the body. of other health benefits, including the ability
to encourage the body to use hormones
DAMIANA more efficiently, to reduce blood-sugar and
This herb dates back to the ancient Mayans to lower cholesterol levels.
who used it to improve sexual interest and
desire. Recent research shows that it is a GET YOUR HORMONES TESTED
superb sexual ‘pick-me-up’ for both men If you’re considering using any of these
and women. Several other studies show that herbs to balance your hormones, first have
a preparation containing damiana, ginseng your hormone levels checked by a trusted
millennia, it has been shown to reduce stress and ginkgo increased sexual satisfaction in healthcare professional. Most hormonal
hormones (including cortisol) which can women. And two to three cups of damiana imbalances that women experience are
disrupt endocrine function, increase deposits tea per week can make menopausal subtle, and include tiredness, weight gain,
of fat around the midriff and contribute to symptoms disappear for many women. thinning hair etc. and most doctors aren’t
premature ageing. Ashwagandha stimulates trained to recognise that symptoms like these
blood flow to female reproductive organs, EPIMEDIUM may indicate hormonal imbalance. You
therefore increasing sensitivity and arousal. Also known as ‘horny goat weed’, might therefore struggle to get tests or even
This makes it a particularly popular choice Epimedium can help with loss of libido to get a doctor to acknowledge that you have
among women who wish to derive more (as suggested by its nickname) but also a problem. Clients of mine have been told
sexual pleasure or regain lost sex drive. has outstanding menopause-relieving in the past that they should just expect all
Menopausal women also find that it helps effects. It has been found to act similarly these symptoms at this time of life as that’s
to reduce anxiety, depression and hot to testosterone and is far more effective “just what happens to women”. This doesn’t
flushes. Ashwagandha is a powerful ally for some people than many current drug sit well with me. And for this reason, I have
in the fight against chronic inflammation, therapies, but without the side effects. curated an array of test providers on my
making it one of the most important pieces website, JayneyGoddard.org, to help you
of the natural anti-ageing jigsaw. MUIRA PUAMA navigate where it might be possible to have
This herb, also known as ‘potency wood’, such tests done if you would like them.
MACA works to calm the nerves, relieve anxiety,
This root, also known as ‘Peruvian ginseng’, fight fatigue, improve cognitive function and Jayney Goddard is President of The
has been used for thousands of years by promote a healthy stress response, as well Complementary Medical Association
the native people of the Andes to address as increasing blood flow to the pelvic area. (The CMA) and the author of Rewind
issues such as infertility, hot flushes, sexual Many women who regularly take Muira Your Body Clock: The Complete Natural
dysfunction, sleep disruptions and even Puama report increased sexual desire, more Guide to a Happier, Healthier, Younger You.
night sweats associated with the menopause. satisfying intercourse and more intense Visit JayneyGoddard.org
As maca is loaded with phytonutrients and orgasms. In trials it has also been shown to

NATURAL HEALTH 35

Extracted from
Trigger Points,
by Amand Oswold
(Dorling Kindersley,
£9.99)
















































Trigger points are the knots you ind
when you instinctively massage or press
an area of your body to relieve tension
or pain. These points form in connective Pain relief
tissue (fascia) and are typically tender to the
touch, but they can also cause pain and other
symptoms, felt either where they are, or
referred to elsewhere in the body. at your
Trigger point therapy involves applying
direct and sustained pressure onto trigger
points in order to release them. This is
distinct from myofascial release, which is FINGERTIPS
a gentle hands-on therapy that works to
release restrictions in the fascia, the main
connective tissue in the body. However, both
use a similar approach to resolve referred The power of a pain-free life is in your
pain patterns. Just as the location and size of
trigger points can vary enormously, so can hands with these simple trigger point
the symptoms caused by them. Here are a
few common trigger points and how to work massage techniques
them yourself.

36 NATURAL HEALTH

LIVING


SIDE OF NECK JAW Tips for working
The sternocleidomastoid muscle attaches The muscles around the jaw can get very
to your breastbone, collarbone and mastoid tight, especially from stress or extensive your trigger points
process behind the ear. There is one muscle dental work. The two medial pterygoid
BE CREATIVE
on either side of your neck and each turns muscles sit just inside the left and right
It’s fine to work on trigger points
your head to the opposite side, for example, lower jawbones, mirroring the position
using your hands, fists, thumbs,
when you look over your shoulder. Trigger of the masseter on the outside. Trigger
fingers or elbows. Use whatever
points here cause tension headaches, pain points here contribute to jaw TMJ, throat
enables you to comfortably
in the sinuses and throat and contribute and mouth pain. They can also make it maintain the pressure you need
to dizziness, tinnitus, earache, jaw pain, difficult for you to open your mouth fully. to ease the trigger point.
blocked sinuses and a dry cough. On the same side as your pain, use your
WORK LITTLE AND OFTEN
thumb to feel along your jawbone for the
■ Relax the SCM muscle by turning your Regular daily work brings the
corner, just below your ear.
head to the side you want to work on first. best results. Aim for a maximum
of 30 minutes per day, either
Tilt your head slightly towards ■ Come back towards your chin slightly
spaced out in sessions or in a
your shoulder. until you feel a notch in the bottom of
single block.
■ Grasp the muscle itself between the the bone.
fingers and thumb of the hand opposite ■ Press your thumb directly up into the START GENTLY AND BUILD UP
the side you are working. soft tissue on the inside of the bone. Gentle pressure encourages
your tissues to let go. Going in
■ Take the SCM into a firm pincer grip. Increase pressure gently and gradually,
too hard and fast will only cause
It can feel like a slippery rope and difficult as this area can feel extremely tender.
tissues to tighten more.
to grasp, but with practise you will get the ■ If pressing on this area makes your
feel of it. mouth water, you’ve gone to far along Stay within your comfort zone
Using a scale of 0 to 10, where 0
■ Work along the muscle from the base the bone towards the chin and are on
is no pain and 10 is excruciating,
upwards. Whenever you feel a tender point, a salivary gland, so move back.
never allow the treatment to
hold with a gentle pinch until the tenderness ■ Continue the pressure until you feel
take you to more than seven.
eases, or for about 90 seconds. a sense of softening. Stop after 90 seconds
■ To work the other SCM, turn your head if this change doesn’t occur. STRETCH
Finish each session with some
in the opposite direction and repeat steps
2-4. Repeat daily for as long as you need to. TEMPLES gentle stretches of the area
you’ve worked on. Try
Your temples are home to large, fan-like
BACK OF SHOULDER temporalis muscles that extend down visualising the trigger point
knot ‘untangling’ itself.
Trigger points found in the upper part on either side of your face, to your jaw.
of the trapezius muscle can cause tension These chewing muscles can become
headaches and headaches stretching around very tight, sometimes to the point CHEST
the ear in the shape of a question mark. that they feel ridged when massaged. The name of the Subclavius muscle
They can also contribute to jaw and neck Trigger points here can form due to indicates its location, which is directly
pain by creating tension in your neck. You stress, the chewing of gum, or prolonged under (sub) your collarbone (clavius).
can work these trigger points by massaging dental work. Symptoms include head, For its size, this tiny muscle can cause a
with your opposite hand, or with a ball tooth and jaw pain, sensitive teeth and disproportionate number of problems.
placed against a wall. eyebrow pain. Trigger points here cause pain in your arm
and into your hand and fingers. When the
■ Using the hand opposite your painful ■ Sit with your elbow supported on a
muscle is tight, for instance as a result of
side, feel for the upper Trapezius muscle, chair arm or a table. Form a soft fist
a lot of computer work, it contributes to
which sits over the top of your shoulder. with your hand and rest your temple
pulling your shoulder forwards.
Place your fingers on your shoulder near area on your knuckles.
the base of your neck. ■ Use your knuckles to probe the ■ Take the hand opposite the painful side
■ Pinch the muscle between your area gently for trigger points. Move across your body, resting your fingers on
fingers and thumb to find trigger points. your knuckles slowly, in circular or the collarbone.
A trigger point will feel tender and pressing brushing strokes. ■ Sink your finger in under your collarbone.
it may create a headache, jaw pain, or ■ When you find a tender spot, allow If the area feels very tight, create space by
neck tension. the weight of your head to sink deeper rounding your shoulder to bring it forwards.
■ When you find a trigger point, hold the onto your knuckles. Remain in this ■ Working very carefully, push your finger
compression here for up to 90 seconds. If position until the tenderness eases, or gently back up towards the bone. You will
pressing causes pain, you can stop if this for 90 seconds. know when you find a trigger point here, as
recedes before the full 90 seconds. ■ Carry on working your knuckles it will feel very tender.
■ Work along the muscle to locate further over the temple area to locate and ■ Maintain gentle pressure until you feel
trigger points and, if you find them, treat treat other possible trigger points. a sense of release, or stop after 90 seconds
them by repeating step 3. if this doesn’t happen.

NATURAL HEALTH 37

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What happened when...



I MEDITATED




EVERY DAY




FOR A WEEK





Setting aside just 10 minutes a day to clear your
mind might not sound like a lot, but as editor

Holly found out, it can bring big rewards






























I love the idea of meditation: feeling cool, us Brits aren’t afraid to put the work in, as My first day consisted of an evening
calm and collected and ridding my brain of in 2019 the United Kingdom saw a 42.6 session using the Calm app. So, once ready
unhelpful whirrings sounds ideal, especially percent rise in search interest of meditation* for bed, I climbed into fresh bed linen,
when deadlines are tight, the calendar (*Beeja Meditation). So, when a new local spritzed my pillow with a lavender mist and
packed and a good night’s sleep is elusive. yoga class popped up just minutes from my lay down to begin my bedtime practice.
However, scheduling time for this wellness house, I decided this would be the perfect But, I didn’t even make it to the end of the
practice is easier said than done. Raise place to kick off my week of mindfulness – recording, as I was asleep faster than you
your hand if you’ve ever got home from a under the guidance of someone else! I’m can chant ‘om’.
tough day at work and numbed out with a not going to lie, part of the appeal of yoga Keen to not let this challenge fall at the
Netflix binge or calmed down with a few is ending up in Shavasana, especially when first hurdle, I caught up with meditation
squares (whole bar) of dark chocolate? Yep, you’re handed a lavender scented eye pillow expert Will Williams who advised: “Learn
it can be tough to reach for the meditation and cosy blanket, but I used this guided to meditate anywhere you can find a seat.
cushion instead of that glass of red – instant meditation to set an intention for the week – Being opportunistic is key to developing
gratification can be much more seductive to make a commitment to myself to show up, the consistency that makes meditation so
than having to work for inner zen. However, without fail, for at least 10 minutes a day. powerful. Being laissez faire with your

40 NATURAL HEALTH

IN FOCUS





practice is crucial to being able to make blocking my throat, but I stayed with the My main takeaway from my week of
the most of opportunities that arise in breath to the end of the session. When I meditation? There is power in the breath;
public spaces.” finally opened my eyes, I looked out onto whatever you are feeling this week, be it
So, the next day I opted for a lunch time a stunning sunset, and as I took one last sadness, anger, anxiety, loneliness, fatigue
session with the Headspace app. I tried the breath, I felt a sense of grounding. We will – take a few deep breaths, in through the
10-minute happiness course, which involved all have to endure disappointments and nose, out through the mouth and notice your
plenty of deep breaths, body scans and change throughout our lives, but it’s not mindset shift from frenetic to settled. And,
visualisation techniques. During this guided about silencing these thoughts or getting if we can all bring a few more settled
meditation, I was encouraged to notice rid of these feelings, it’s about shifting our moments into our lives, for just 10 minutes
the sounds around me, which seems like a perspective so that we can see them in a a day, imagine what we could achieve from
simple and obvious task, but once I tuned different way. a place of calm.
into my surroundings, I was amazed by how
much I picked up on: the clock ticking, a
microwave dinging, footsteps from the office
above me, the coughs from a colleague HOW TO MAKE mindful reminders. If you ind
next door and the continuous rumble from EVERY DAY yourself feeling extra-stressed, the
people typing on keyboards. These sounds app feature reacts to your needs
will have filled most days at the office, but MEDITATION EASY by suggesting which particular
meditation practices would beneit
when rushing from task-to-task, I realised Christi-an Slomka, Calm’s
most of us go about our days in a mindless you most at this anxious time.
Community Manager and
busyness. As I completed my meditation,
mindful movement teacher
a final thought popped up on screen: “As INCORPORATE IT INTO
shares her top tips
you go through the day today, notice which YOUR DAILY COMMUTE
experiences leave you with a genuine feeling Anyone can incorporate meditation If you feel like you’re too busy to set
of contentment.” into their daily lives, and after all, time aside, why not use those hours
Surprisingly, I found that I returned practise makes perfect. As our whiled away zoning out on the bus or
to my desk refreshed, less stressed and lives seem to get busier, it’s harder train to use this precious time more
in a more positive frame of mind for the to stick to habits. These tips will productively. Sneak in more time for
remainder of the day. hopefully show you just how easy meditation, and arrive at work feeling
Two days in and I still wanted to make it is to ensure you ind your inner rejuvenated and ready for the day
my practice easier, so I turned to Will once calm to the best of your ability. ahead – not only will you feel great
more: “Get your first one in before work,” mentally but you’ll also ind yourself
he said. “Once your working day starts, it’s more productive and creative!
IMMERSE YOURSELF
not your own anymore, and starting the
IN NATURE
day in a great frame of mind puts you in a
Whether it be taking in the sounds SWITCH OFF
better place to keep the habit going.”
of nature or positioning yourself Don’t just switch on Do Not Disturb
With this in mind, I chose a five-minute
near an open window, listening mode - turn your phone of. In order
morning session the very next day. This
to the sweet sounds of children to become fully present with the
was by far the easiest meditation I’ve tried
playing or water trickling from a mindful task at hand, you need to give
thus far, as it was quick and consisted of
nearby fountain can help foster yourself a break from distractions that
various stretches and breathing techniques
relaxation by soothing the senses you can control.
to really wake up the body – all from the
and calming the mind. Nature is
comfort of my bed. By the time I hit the
the perfect inspiration for your
shower, I felt more bright-eyed than
meditation practice.
usual and with an overarching optimism Calm is a leading global health

to begin the day. and wellness brand with an
By the end of the week, I was a little MOOD CHECK-IN app for sleep, meditation and
tired, hormonal and deflated after a few To help combat everyday stress, relaxation. With hundreds of
personal disappointments. So, feeling Calm has introduced a new ‘Mood hours of original audio content,
more emotional than usual, this was the Check-In’ tool to help us be more the Calm app helps users cope
perfect time to turn to meditation instead mindful of our feelings. A visual with some of the most important
of comfort food. I tuned into how I was representation of our moods can mental health issues of modern
feeling and sought out a meditation for help reveal a lot more about our living including anxiety, stress
sadness from Headspace. As I completed mental wellbeing than we might and insomnia. See calm.com
my body scan I noted a tight chest, shallow have thought. Check-in with for more details.
breathing, and it felt like something was yourself by logging and setting
NATURAL HEALTH 41

7 WAYS TO KEEP YOUR


BRAIN





SHARP



AND YOUR
BODY




HEALTHY






Feel sharper, smarter and more supple this
season with these expert hacks

WORDS: Liz Frost






















If you’ve been ighting the urge to founder of Yogabellies, Cheryl MacDonald. nutritional therapist for Gosh! food Fiona
hibernate for the past few months, “Meditation can provide both short and Lawson. “That vital energy comes from the
you’re not alone. Scientists have long-term benefits including better sleep, food you eat. Not only does this provide the
discovered that the brain actually works faster healing, less anxiety, lower blood fuel to keep your brain’s processes ticking
differently throughout the year, with some pressure and cholesterol, and a stronger over, it also affects the structure of the
parts far more active in summer than in immune system.” You can meditate at brain. For a sharp mind and an impressive
winter. Not only that, but colder months any point during your day, simply find memory, your diet should include a good
can leave our muscles feeling stiff and tight. a quiet place and sit in a comfortable mix of: oily fish like salmon, mackerel,
It might be cold, dark and wet outside, but upright position with your spine straight. anchovies, sardines and herring – these
with a few small lifestyle tweaks you could Set a timer for 10 minutes and close your contain a special type of omega 3 fat that
shine as brightly as your summer self. eyes, focus on your breathing or repeat forms strong cell membranes and neurons;
a phrase or mantra. Try Cheryl’s Full dark green, leafy vegetables that are rich in
1 MEDITATE REGULARLY Moon meditation for free at anchor.fm/ vitamins A, C and K, which are fantastic
Research shows meditation can reduce yogabellies. For more information on for memory; colourful berries which contain
stress, improve sleep, generate kindness Cheryl, visit yogabellies.co.uk antioxidants to help to fight cognition-
and even improve age-related memory damaging oxidative stress, and pulses and
loss. “When you meditate, you wake up 2 EAT FOR ENERGY legumes which are rich in brain-supportive B
the parts of the brain used for imagination “Your brain uses about 20 percent of your vitamins.” Try devising a weekly meal plan
and creative thinking,” says yoga elder and total energy every day,” says registered to incorporate a variety of these foods into


42 NATURAL HEALTH

SELF


ring finger) and place them directly on the oil, fish oil, or algae oil for vegans, fresh
knot in the muscle or the spot that is the unroasted nuts, ground flaxseeds, chia seeds
most painful. Breathe in and out. On the and coldwater fish like salmon, sardines
out breath begin to press into the knot using and trout. For more information, visit
slow circular movements. You can use a [email protected] or
similar technique for the neck, working find her on instagram @lisaromanova
your way all the way up to the base of the
skull and out towards the ear. For more 6 TRY LAUGHTER YOGA
information, visit beata.website “It’s easier to move our body than it is to
It’s easier to change our mind once we have a thought,”
4 ANOINT WITH PURE OILS says Laughter Yoga master Lotte Mikkelsen,
move our body “Anointing the body with pure oil is a “so the simple act of simulating laughter, as
than it is to huge part of ayurvedic philosophy,” says we do in Laughter Yoga, starts changing the
ayurvedic medicine practitioner, Sonja way we feel, and we become more resourceful
change our Shah-Williams. “Sesame oil, known as in coping with life’s ups and downs. Our
mind once we the Queen of ayurvedic oils, balances all regular breathing tends to be shallow and
three doshas, reduces tension, penetrates leaves our lungs full of old air with an excess
have a thought deep into the tissues, is anti-inflammatory of carbon dioxide and toxins. When we laugh,
and improves blood circulation. Try my we exchange air deeper into our lungs and
two blends containing sesame oil: Anala increase the net-supply of oxygen we circulate
Morning improves focus. It contains to our organs and our brain. In turn, we feel
essential attar of rose, which pacifies more refreshed, motivated, alert and alive.”
Sadhaka Pitta in the brain. This subtype In Laughter Yoga, playful laughter
of Pitta Dosha is responsible for feelings, exercises are interspersed with breathing
and because rose oil cools a heated mind, it exercises to get those giggles flowing. 20
improves focus and clarity. It also contains minutes of laughter is enough time to
frankincense oil, which calms tension and reap the physiological benefits. To find
nourishes all the tissues. Anala Evening a Laughter Yoga class near you, visit
contains amongst others, jasmine oil, laughteryoga.co.uk
which relieves stress, tension, headaches,
and depression, as well as balancing all 7 SLEEP YOURSELF SHARP
three doshas, and French lavender, which “Just one bad night’s sleep affects our
is renowned for its stress-relieving and mood, concentration and alertness,” says
calming abilities. For more information, sleep advisor Lisa Artis, “while long-term
visit anala.co.uk sleep deprivation has far more serious
consequences such as high blood pressure,
5 DON’T FORGO FAT heart disease, diabetes and stroke. During
“To feel at its best and to function properly good restorative sleep we grow, make
your diet. To find out more, head our body needs about 20-30 percent of sense of our day and detox. A good night’s
to fionalawsonnutrition.com daily calories to come from healthy fats,” sleep plays a significant role in healing
says functional health coach Lisa Irving. and repairing the heart and blood vessels.
3 MASSAGE YOURSELF “We need healthy fats to be able to absorb It also gives the immune system and the
“Muscles can only work well when they are fat-soluble vitamins A, D, E and K. Fats cardiovascular system a rest and allows
not overly tense,” says massage and healing are also important for the development other organs to be restored. We sleep in
expert Beata Aleksandrowicz. “As the and function of the brain and retina, cycles (around four to five a night) and
temperature drops, this causes our muscles they maintain healthy cell membranes, within each cycle we go through four
to contract which creates extra tension in provide cushioning and insulation to our stages of sleep. However when we wake
the body.” Try Beata’s simple self-massage internal organs, and play an important in the night, or we don’t sleep enough,
technique for the neck and shoulders. Sit role in hormone synthesis. Fatty acids we disrupt the natural sleep rhythm and
comfortably with a straight back, hands on (long chains of lipid-carboxylic acid it may mean you do not reach the most
your lap and feet touching the floor. Close found in fats and oils) work as signalling restorative, deeper phases of sleep.”
your eyes and take five deep breaths. On molecules and can decrease or increase Try adopting a simple bedtime routine
the out breath relax the tension. Then place oxidative stress in the body. That’s why a to help ease into sleep; this could include
the palms of your hands on both sides of correct combination of essential Omega- a bath, de-cluttering your sleep space,
the shoulders, kneading and squeezing the 3s, Omega-6s and Omega-9s is critical for applying handcream or listening to
muscles between the fingers and the palm. our health. Sources of healthy fats include: soothing music. For more information,
Next, use three fingers, (index, middle and extra virgin olive oil, butter, ghee, coconut visit sleepcouncil.org.uk

NATURAL HEALTH 43



SELF




Overnight



SKIN SAVIOURS



Turbo-charge your beauty sleep with these
radiance-boosting tips from our experts

WORDS: Emma Van Hinsbergh





































































NATURAL HEALTH 45

What do Catherine Zeta Jones, Jennifer skin tonic, supportive and
Lopez and Penelope Cruz have in common? nourishing for your skin,” Says PSSST!
The image-conscious A-listers all put their glowing Jo. “Frankincense is renowned WANT TO WAKE UP
good looks down to a decent night’s kip. While for its skin repair and healing
you might think it’s an old wives’ tale, beauty properties, making it a wonderful WITH RADIANT SKIN?
sleep is a real thing and all the experts agree that oil to apply at night.” Mix a little bit of fake tan
getting some good quality shut-eye is essential for into your moisturiser before
youthful-looking skin. This is because while we NIGHT RHYTHMS you go to bed at night for
are deep in the land of nod, our bodies do all the To really reap the beauty benefits gorgeous, youthful glow
hard graft, releasing hormones and regulating of a good night's sleep, make sure the next day!
metabolism, which in turn, leads to increased cell to sync your skincare with your
turnover and skin-boosting collagen production. circadian rhythms. “Like a biological
“Getting deep sleep is one of the best things clock based in our brain, circadian
you can do for your skin and your health,” rhythms control the body’s metabolic rate
explains top dermatologist Dr Howard Murad. for all organs and tissue, including regeneration
“During the sleep cycle, your body is regenerating of the epidermis,” says Nataliya Robinson,
itself and repairing the damage that has occurred holistic facialist and founder of Quantum
to the cells during the day.” So it stands to Botanika (nataliyarobinson.co.uk). To keep
reason that while our bodies are busily repairing them synced, try hitting the sack by 10pm and
themselves overnight we should do all that we can avoid light pollution from mobile phones, digital
to help them. Here’s how to maximise your body’s clocks or street lights at night.
slumber potential so you wake up with film star
skin every day. SLEEP ON YOUR BACK
Did you know your head weighs around 8lbs?
DREAMY OILS That's a lot of pressure to be crushing down on
For the ultimate beauty sleep ritual make your face overnight! Many dermatologists say
yourself a complexion-boosting face oil. Jo Kellet, they can tell which side people sleep on by the
Tisserand’s aromatherapy expert suggests mixing number of wrinkles on each side of their face,
one drop each of frankincense and lavender so try sleeping on your back to wake up with
into 10ml of jojoba and massaging it into your a crumple-free face!
face, neck and décolletage before you go to
bed. “Lavender has sedative properties that will BEDTIME BOOST
enhance your sleep, but it is also a recognised The key to looking fresh-faced in the morning
is to load your skin with lots of anti-ageing
nutrients before bedtime. “The deeper layers
of your skin are working at night to repair
damage from the environmental stressors they
encounter all day long,” says Whitney Bowe, Sleep is my
dermatologist and author of Dirty Looks,
The Secrets to Beautiful Skin (£13.99, Little Brown). weapon. I try
“This is why you really want to choose your to get eight
night-time products strategically to optimise
your skin’s recovery during those restful, hours a night.
restorative hours!” Look for products
that contain skin-boosting ingredients such I think what
as retinol, fruit acids, vitamin C, vitamin E works best is
and ceramides.
sleep, water—
SLUMBER WITH SILK and a good
Treating yourself to a luxurious silk pillowcase
is one of the simplest wrinkle-busting moves you cleanser
can make. “You can totally tell the difference on
your skin,” says dermatologist Mona Gohara at
Yale School of Medicine. “Softer pillowcases are
less abrasive and minimise inflammation, which
is one of the root causes of skin ageing.”
JENNIFER LOPEZ


46 NATURAL HEALTH

SELF



6 SLEEP
SENSATIONS



Wake up with a radiant
skin with these clever
complexion-boosters


Balance Me Beauty Sleep
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relaxing chamomile, lavender,
frankincense and CBD oils
with hyaluronic acid to
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balanceme.com


NAYA's Overnight
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four kinds of hyaluronic
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This Works My Wrinkles
Midnight Moisture
ultra-nourishing formula
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skin’s nightly rhythm to
increases skin integrity.
£52, thisworks.com


So Much To Dew Midnight
LATE NIGHT SNACKS Before you go to sleep place a bowl Mask uses a potent combo
“I often advise patients to eat a walnut of water on top of your radiator so of natural plant extracts to
before bed,” says Dr Murad. “It is an as it evaporates it adds moisture to enhance radiance. £37.50,
excellent food, rich in antioxidants and the air overnight. elementarybeauty.com
omegas, eating a walnut or two would
make a difference to your sleep. These SLEEPING BEAUTY
Voya Dream Crème is
good fats are also found in oily fish, so Avoid the dreaded puffy eyes when you
enriched with
a fish supper is also a good food choice wake up by sleeping with your head on
restorative argan
if you want to aid sleep and help the two pillows or elevate the headrest end
oil, algae and
body repair itself.” of your bed with a couple of planks
baobab to nourish
of wood. The gravity will help your
KEEP IT CLEAN lymphatic system pump toxins away and repair skin. £56,
voya.ie
Go to bed in your make-up and you’ll so you wake up looking bright-eyed!
wake up with clogged pores and a jaded
complexion, so make sure you cleanse MINERAL MAGIC Kiss the Moon Glow
before you crash. Dr Bowe recommends Giving your body the right nutrients After Dark Face
using a gentle, pH balanced cleanser that while it sleeps is key to aiding cellular Polish contains
won’t strip your skin of its healthy oils. rejuvenation, says nutritionist Libby essential oils of
Limon. Try taking a supplement such orange, geranium
MIDNIGHT MOISTURE as Night by Link Nutrition (£22.95. and
Dehydration is the enemy of a dewy, linknutrition.com), which contains myrrh with exfoliating
youthful complexion, so boosting magnesium, glycine, and Montmorency AHAs and mango butter to
humidity in the air while you sleep is a cherries, one of few food sources of encourage cell renewal.
sure-fire way to wake up looking radiant. the sleep hormone melatonin. £30, kissthemoon.com


NATURAL HEALTH 47



EAT
natural




Eat naturalLiving healthily from the inside out














A couple of slices of
buttered toast seems like a great
option for a quick and easy breakfast
when you’re short on time. But take a second
glance and you’ll realise it’s probably not the healthiest
choice. The solution? Super-charge it with healthier

toppings. Smashed avocado is an easy way to add
variety and essential nutrients to your diet. Primarily
a fat source, it can help stabilise blood-sugar levels and
slow down digestion. Alternatively, if you’re constantly
looking for an excuse to eat peanut butter, slather
a layer onto your toast, then top with some
chopped banana. It’s a whole lot more
illing and tastier, too!











































NATURAL HEALTH 49

EAT
The superfood
natural


HOTLIST
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Fill your basket with the latest
healthy eating must-haves















TURN UP THE BEET GUT FUEL HAPPY GUT READY TO EAT
Dip in hummus or Full of vitamins and A great way to Fantastic hot
enjoy them on their minerals! Good Nude upgrade your or cold, they’re
own. Nim’s Beetroot Food Supergreens breakfast or afternoon great for sharing
& Parsnip Vegetable with Spirulina snack. Biotiful Kefir platters. Cauldron
Crisps, £1, Superkraut, £6.99, Strawberry Drink Moroccan Falafels,
nimsfruitcrisps.com goodnudefood.co.uk 500ml , £2.25, Ocado £2.25, Sainsbury’s













BEYOND NUTS HUG IN A BOWL LENTIL IT’S GONE! TREAT YOUR-HEALTH
Frying? Grilling? A comforting pot of Top with a roasted Sometimes only
Roasting? No problem! African spices and aubergine. Merchant something sweet will
Pure South Press Co. nourishing vegetables. Gourmet Aromatic stop those cravings!
Extra Virgin Fiid Moroccan Persian-Style Enjoy Squirrel Sisters
Macadamia Nut Oil Chickpea Tagine, Quinoa & Lentils, Peanut Caramel,
250ml, £4.95, Tesco £3.50, Ocado £2, Waitrose £1.20, Waitrose














PEA HAPPY CHOCOHOLIC TOTALLY PEANUTS! THIN & CRISPY
A plant-powered protein What’s not to love? A reat to hit that Made with organic flour,
punch to help you Organic Peruvian sweet spot. Pip & Nut British rapeseed oil.
feel fuller for longer. Cacao Dark Dark Chocolate Peter’s Yard Sourdough
Moorish Pea Humous, Chocolates, £2.95, Peanut Butter Cups, Sea Salt Flatbread,
£1.89, Waitrose playinchoc.com £1.49, Ocado £2.45, Waitrose



50 NATURAL HEALTH