Natural Health (February 2020)

SELF
























LYNNE FRANKS


“The idea of just one day a year when
we can receive a card and lowers telling

us we are loved is ludicrous”
February has of the mothers and
become the month Our columnist encourages us to sow the seeds of self-love grandmothers. Which
where, thanks to this Valentine’s day by celebrating our own unique virtues is why I have chosen
the greeting card February to launch
industry, and the my new season of
medieval priest, St. Valentine, we can go into a major funk Power of Seven retreats, where an intimate circle of women will
of insecurities and depression. The idea of just one day a year gather at my SEED Hub in Somerset to plant the seeds for the
when we can receive a card and flowers telling us we are loved is, next period of their lives.
of course, ludicrous. Some of my best Valentines days were spent when I was
I remember, as a teenager, sitting by the letterbox willing running ‘One Billion Rising’ in the UK, under the leadership
an anonymous Valentine’s card to arrive on February 14th and of Eve Ensler, the writer of Vagina Monologues. Eve has created
feeling terrible about myself if one didn’t arrive. a world-wide movement where all over the planet on February
As we get older, it becomes obvious that to be truly loved, we 14 (or V-Day, as Eve calls it) her global team individually and
have to love too, and that must start with ourselves! Easier said collectively create enormous events to raise of the sexual abuse
than done, but one of the advantages of age and wisdom of women and girls.
is appreciating our special qualities. If not now, when? My experiences included one February 14th running a
How many of you, like me, are amazed at how beautiful our big event in a very rainy Trafalgar Square with musicians,
younger selves looked in old photographs? I was going through women politicians and activists singing and speaking of their
boxes of ancient pictures recently and realised how I hadn’t own experiences of sexual abuse, and that of others.
appreciated at all how naturally lovely I looked as a young This was my life purpose and journey for several years –
woman, and had, in fact, been full of insecurities. and it gave a completely other dimension to February 14th.
Every one of us is beautiful inside and out and I believe This Valentine’s day, why not write yourself a letter of
it is crucial to appreciate and feel that at our deepest level. It admiration, regardless of whether you have a partner or
is important to view ourselves with a ‘lover’s eye’ rather than not? You could make a beautiful card to write it in, or keep
as a ‘critic.’ it simple – whatever is going to inspire you to do it.
According to historic references, Valentine’s day origins Acknowledge all the wonderful, unique gifts you possess
were pagan and taken over by the Catholic Church in an effort in every way. Celebrate your courage, your compassion,
to ‘Christianise’ the celebration of Lupercalia, a fertility festival your integrity, your creativity, your beauty, your zest for life
dedicated to the Roman gods of agriculture. and your truth.
Having read a lot about the Romans’ activities in erasing
feminine power by changing myths and spiritual beliefs, I suspect To learn more about Lynne Franks’ Power of Seven
the origin of the day is actually based on the sacred feminine and Women’s Leadership Retreats throughout 2020,
the planting of seeds to create food – always the responsibility starting this February 20th – 22nd, visit hubatno3.com

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HEALTHY


HORMONES







Feeling moody; sufering from cramps; hot lushes; cravings?
Our hormones often get a bad reputation, but here’s how
you can use them to your advantage





If the word ‘hormones’ ills you with into the menopause or in the midst of it,
dread, you’re probably not alone. Luckily, then leading women’s health experts Liz
there are plenty of ways we can ine- Earle and Marilyn Glenville will help make
tune our experience. Lessening the more everything feel more manageable with our
frustrating elements, such as gut problems guide to thrive on page 104. And inally,
and mood swings, is a easy way to start with research showing that yoga can have a
of. Turn to page 117 to take a look at our positive efect on our hormones if practised
body-balancing recipes, and discover regularly enough. There’s never been a
how you can make your hormones work better time to channel your inner yogi
for you on page 106 with Maisie Hill’s with our guided low on page 111. Ready to
guide to cycle tracking. If you’re heading embrace inner-harmony? Then read on. 










• 104 Tune into your menopause
• 106 Fine tune your low
• 108 Hack your hormones with supplements
• 111 Yoga for menopause
• 117 Hormone balancing recipes









NATURAL HEALTH 103

TUNE IN TO YOUR



MENOPAUSE




Breeze through the menopause with

our expert-approved guide



Tales of hot lushes, night sweats and
mood swings have made the menopause
sound far scarier than it actually is.
Fundamentally, it’s a natural transition that
every woman goes through. “There’s more
awareness around this period of life nowadays
and a willingness to share how we’re feeling,”
says Dr Marilyn Glenville, a leading expert
in women’s health (marilynglenville.com).
“I think a major misconception about the
menopause is that the symptoms don’t start
until your periods stop, which is an average
of 51 in the UK. Many women won’t realise
that they can start to experience hormonal
changes from around the age of 40 and these
symptoms can include: irritability, crying
spells, tension and anxiety, indecisive and
fearfulness as well as physical symptoms such
as weight gain, aches and pains, tiredness,
lack of sex drive and weight loss or gain.
The earlier a woman can prepare for the
menopause the better.” Giving yourself a bit
of extra TLC during this period is the best
course of action, so here’s our guide to help
you tune in to what your body needs.

WEIGHT GAIN
WHAT’S GOING ON
IN YOUR BODY
“The hormonal changes that happen during
the menopause might make you more likely
to gain weight around your abdomen than
around your hips and thighs,” says Dr Larisa
Corda, a leading obstetrician, gynaecologist
and fertility expert (drlarisacorda.com).
“But genetics and lifestyle have a big role in
inluencing this. As we age, fat increases and
as we lose our muscle mass, it slows the rate
at which your body uses calories (otherwise
known as your metabolism). This can
make it more challenging to maintain a
healthy weight.”

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HOW YOU CAN HELP IT percent after four weeks and by 64
“In order to try and reduce the impact percent after eight weeks. It also helps LIZ EARLE’S
of age and genetics on your weight, it’s with reducing insomnia, irritability, TOP TIPS
important to have a healthy, predominantly anxiety, physical and mental exhaustion Wellbeing entrepreneur,
plant-based diet, to exercise regularly with by up to 47 percent. Hops have been TV presenter and
a mixture of aerobic (cardiovascular) and shown to help with both hot lushes and author Liz Earle has
anaerobic (strength) exercises, to improve night sweats and red clover is proven some sage advice for
your sleep pattern and reduce your alcohol to signiicantly reduces the vasomotor anyone approaching
intake,” advises Dr Corda. symptoms mentioned previously.” the menopause.
Photo by Georgia
Glynn Smith
MOOD SWINGS SLEEP
What does wellbeing mean to you?
WHAT’S GOING ON WHAT’S GOING ON
IN YOUR BODY IN YOUR BODY And how do you think it changes
during middle age?
“Mood swings are a common symptom “Your oestrogen and progesterone
In a nutshell – health and happiness. As
during the menopause, so you need levels decrease during menopause,”
we age, we need to take care of ourselves
to make sure that your blood-sugar is says Dr Corda. “This is partly because
to help ensure our continued wellbeing.
balanced,” says Dr Glenville. “When progesterone is our chill-out hormone. For me, this means feel-good food and
your blood-sugar drops, your body will Hot lushes and night sweats can also
embracing seasonal, local, organic produce
release the stress hormones, adrenaline add to the problem as they’re caused by
wherever possible as the mainstay of my
and cortisol, and this can trigger mood a surge of adrenaline, the same chemical
meals and starting my day with some form
swings, irritability and aggressive outbursts. responsible for your reaction to stress or or exercise, whether it’s a quick jog around
This means not only thinking about the a ight-or-light scenario. Your body may
the park or following a Pilates app at home.
quality of the food that you eat but also the have a hard time recovering from this
timing.” Signs that your blood-sugar might sudden surge of energy, which makes it What are your tips for menopause?
be low include feeling hungry, sweating, diicult for you to fall back to sleep.”
Now is a good time to look at your diet
tingling lips, feeling shaky or trembling, and to think about avoiding sugar (which
dizziness, a fast or pounding heartbeat HOW YOU CAN HELP IT
quickly gets converted into fat), cutting back
(palpitations), or becoming easily “You can naturally help improve your on cafeine and alcohol, eating foods rich in
irritated, tearful, stroppy or moody. chances of falling asleep by being mindful
calcium and vitamin D (to help compensate
of the environment you’re creating in your
HOW YOU CAN HELP IT bedroom, lowering the temperature, shutting for bone density loss), exercising daily
“Eliminate added sugar, reined out all light, removing electrical appliances, and considering talking to your doctor
about HRT.
carbohydrates and eat little and often,” staying hydrated, reducing alcohol, changing
advises Dr Glenville. “What you eat your sleep patterns to ensure you get eight
Can exercise help with
at this stage can make the diference hours of sleep and eating food rich in easing some of the symptoms
between having diicult or easy tryptophan, such as oily ish, which naturally
of the menopause?
menopause. Try and avoid going more induces sleep,” says Dr Corda. “If this doesn’t Many women are defying outdated
than three hours without eating.” help, HRT may beneit, but do consult with
your GP irst.” stereotypes of what it means to be
menopausal, and are stronger and itter in
HOT FLUSHES their 50s than they have been for decades.
WHAT’S GOING ON MENOPAUSE MARVELS Stretching every single day at this time of
IN YOUR BODY our lives helps protect back, leg and hip
FOR VAGINAL DRYNESS
“Increased blood low to the face, mobility and I’d also recommend a few
YES VM, £9.99, yesyesyes.org
triggered by hormonal reactions to weight-bearing exercises every day. These
certain foods or situations can cause hot FOR exercises help maintain our strength and
lushes and these can include spicy foods, DISCOMFORT strong muscles are vital for protecting our
cafeinated drinks, alcohol and stressful Holland & Barrett bones and preventing fractures as we age.
situations,” says Dr Glenville. Natural Evening
Primrose Oil Liz Earle, wellbeing entrepreneur
120 Capsules, £19.99,
HOW YOU CAN HELP IT and founder of Liz Earle Wellbeing,
hollandandbarrett.com
“There are a number of herbs that are is a speaker at Live Well London
helpful for the menopause including soya, FOR MOOD SWINGS taking place February 2020 at
sage, laxseeds, hops and red clover,” Magnesium Oil Body Spray, Old Billingsgate. Find out more at
explains Dr Glenville. “Sage has been £12.95, betteryou.com livewelllondon.com
shown to decrease hot lushes by 50

NATURAL HEALTH 105

FINE TUNE



YOUR FLOW






Grab a pen and paper and make your
monthly cycle work for you with author
and women’s health expert Maisie Hill












































Cycle tracking can take as little as 15 ACE AN APP and Stanford universities. I’m also a fan
seconds, so it’s worth giving it a go. Phone apps such as Clue, Kindara and of Clue’s non-gendered interface.
It’s often the simplest methods that are Natural Cycles (all available on the app
easy for us to get on board with and store), have many beneits and come in PEN TO PAPER
commit to, and that’s what we want here; handy – they’re very user-friendly and the This is my favourite method because
a daily habit, so one word a day is great, alerts help if you’re prone to forgetting you can write as little or as much as you
truly it is, because it’ll be enough for you where you are in your cycle. However, like, colour code days (more on this in a
to start to spot patterns. Every day, just they do simplify and generalise experiences moment), and if you’re already into using a
write down one word that encompasses and it can be hard to make comparisons bullet journal (a system for using a notebook
how you feel. Keep a note on your month by month. Do your research though, to plan, organise and track diferent aspects
phone, or if you’re into spreadsheets as some apps sell the data they collect to of life). Then you can use it to rate some of
(apparently some people are) then you pharmaceutical companies, which is why the things you want to keep track of, such as
can easily create one that will give I often recommend using Clue because energy, appetite and sexual desire on your
you a neat way of comparing things they don’t sell data, instead they work with daily pages, or use a chart in the same way
month by month. research institutes at Oxford, Columbia, you’d use a habit tracker and either tick or

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and working with what you’ve got. You can they helping or hindering you?
keep track of the physical side of things by • How do you feel about your relationship
noting the following: with yourself and others in this phase?
• Energy levels • How do the people around you react to
• Trouble sleeping you when you’re in this phase, and how do
• Libido their reactions feel to you?
• Appetite • What challenges are you facing, how can
• Digestive upsets you support yourself and how can you ask
• Breast tenderness for support?
• Headaches • What are your natural talents in each
• Backache or other body pain phase, and how can you elevate them or
• Menstrual cycle pain make them seen/heard by others?
• Basal body temperature • What support can you give yourself or ask
• Cervical luid of others in each phase?

You also need to note how you’re feeling PUTTING IT ALL TOGETHER
emotionally. The ability to recognise the At the end of each cycle, take some time to
emotions that we feel varies from person recap your experience of charting and of
to person. It took me a long time and a what you’ve tracked. What intention or plan
whole heap of therapy to be able to name did you set for this cycle and did it happen?
what was going on inside me, so in case you What enabled that or got in the way? What
struggle to do so too, or need help on some insights have you gained and how can you
days of your cycle, here’s a quick list for you practically apply them to future cycles?
to refer to: How can you love yourself more? If you’re
• At peace using the menstrual dial or a diary then you
• Scattered can assess where each season began and
• Hyper ended by colour coding each day. By doing
• Grounded this you’ll see how predictable your cycle is.
• Restless
• Anxious PLAN IT OUT
• Depressed If you realise that there are days which are
• Resilient consistently tricky for you, write warnings
about them in your calendar. I’m a fan of
You can also identify your needs for: sticking ‘slow down’ as an all-day event on
• Food days 1, 2, 6, and 20, days when I can feel
• Hydration slightly depleted, and ‘be alone’ on days
• Sleep 21 and 24 when I really crave solitude and
• Company and conversation silence. Cycle tracking helps you to plan
• Space and quiet when to work hard, when to rest, when to
• Activity hit the gym, when to be social, and when
• Intimacy and sex to take some time for yourself. Most of us
• Arts and culture are unable to live a life that’s 100 percent in
rate each item out of 10 when they • Time to do what’s important to you tune with our cycle, so it’s about bringing in
apply. When you keep track like this, • A hot bath awareness to those times where life doesn’t
I recommend including space for your • Help sync up with the phase that we’re in.
non-ratable musings because there are
bound to be some! For the days when you want to explore
your mood and experiences more deeply, BOOKshelf
KEEPING TRACK here are some questions to relect on. It’s Extracted from Maisie
This daily practice will make you stronger – okay to answer one or all of them: Hill’s bestselling
and I don’t mean improving things so that • What feels easy today? What feels hard? book Period Power:
your mood and energy never dips, because • What needs do you have, emotionally, Harness Your
newslash, you’re human. Sure, strength physically, spiritually, and practically? How Hormones and get
is about your physical capabilities, but can you tend to them in this cycle and in Your Cycle Working
there’s also strength in being vulnerable, future cycles? for You (Published by
in softening and easing up on yourself, in • What parts of your personality are in play Bloomsbury, £12.99)
recognising and respecting where you’re at, during this phase of your cycle? How are

NATURAL HEALTH 107

HACK



YOUR HORMONES



Can supplements be the key to helping us work with our
hormones rather than against them? NH investigates...




Taking supplements won’t solve common menopause symptoms such most efective herbs for balancing hormones,
everything, but they can help your as hot lushes and night sweats.” especially for women sufering from PMS
body work in harmony with your (premenstrual syndrome) is Agnus Castus
hormones. While nutrition always TAP INTO THE TRANSITION (also known as Chasteberry),” says Suzie.
comes irst (nothing can compensate for The perimenopause, or menopause “It works on the pituitary gland encouraging
a poor diet), there’s evidence to suggest transition, begins several years before progesterone production; oestrogen
that bolstering our bodies with speciic menopause. It’s the time when the ovaries dominance is one of the main causes of
supplements can help support our systems. gradually begin to make less oestrogen hormone disruption in women of all ages.
“Many women are generally nutrient- and usually starts in a woman’s 40s, but It also helps with mood swings, anxiety
deicient as they reach mid-life,” says it can start in her 30s or even earlier. and tension.”
clinical nutritionist Suzie Sawyer. “Fluctuating hormone levels are a
“Lack of B vitamins, zinc and magnesium, normal part of perimenopause, which can CONTRACEPTION
for example, will lead to further hormone last many years,” says Suzie. “During this CONUNDRUM
imbalances and an increase in menopausal time PMS (premenstrual syndrome) If you’re on contraception, then you could
symptoms. Vitamin D is essential for symptoms often become worsened. be lacking in vitamins that you didn’t know
women to protect their bones as oestrogen Vitamin B6, zinc and magnesium work could be adversely afected by your chosen
levels decline, but also helps with low synergistically to balance hormones, method. “Vitamin B6 and zinc levels are
mood. Taking a complete high-potency therefore, need to be included in a daily adversely impacted by taking contraception
multivitamin and mineral helps plug multivitamin and mineral. Additionally, such as the pill and are both key in the
these nutrient deiciencies and probiotics the mineral chromium, is essential for production of progesterone,” says Suzie.
can also be helpful.” To ind out more, balancing blood-sugar levels; if this is out “Additionally, magnesium (found in green
we dove deeper into discovering what of line, it will make PMS symptoms more leafy vegetables) is generally low in the diet
afects our hormones and how we can acute. Take a high-quality multivitamin and is less available to balance hormones as
get them back track. and mineral containing all these nutrients the Pill encourages uptake in the bones and
with good levels of vitamin C, which is soft tissue instead. Magnesium works together
HAPPY HORMONES essential to produce collagen, the body’s with vitamin B6 and zinc in the production
“Vitamins all work synergistically, however, main structural protein, needed for healthy, of progesterone. Magnesium and vitamin
vitamin B6 is key for maintaining good wrinkle-free skin and strong bones.” B6 also help manage the body’s stress
hormone balance and a good mood,” response, as high levels of the stress hormone
says Suzie. “This is because it’s one of RE-BALANCE YOUR BODY cortisol depletes progesterone production.
the main vitamins needed to produce The symptoms of a hormonal imbalance To ensure levels of these essential nutrients
serotonin, our ‘happy’ hormone. Vitamin depend on which glands and hormones are are maintained you should take a high-
B2 partners with B6 in this respect. afected, but some of the most common quality daily complete multivitamin.”
Vitamin E is needed for hormone are: weight gain or weight loss; excessive
balance and speciically, fertility, plus sweating; diiculty sleeping; changes in MENOPAUSE MANAGEMENT
it helps balance hormones through the blood pressure or heart rate; brittle or weak If you’re of menopausal age, then
perimenopausal and menopausal years. St bones; irritability and anxiety; unexplained supplements can help you to plug the gaps
John’s wort, commonly referred to as the and long-term fatigue; increased thirst; where you might be vitamin or mineral
‘sunshine herb’ can also help. MenoMood depression; headaches; needing to go to the deicient. “Falling oestrogen levels during
Menopause Mood Relief £16.99 bathroom more or less than usual; bloating; the menopause is one of the main causes of
(menomood.co.uk), uniquely combines St changes in appetite; reduced sex drive; the many unpleasant symptoms that women
John’s wort which helps lift low mood with thinning, brittle hair; pufy face; blurred sufer,” explains Suzie. “However, oestrogen
Black Cohosh, traditionally used to relieve vision and breast tenderness. “One of the receptor sites can be ‘topped-up’ by taking



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supplements containing phytoestrogens
which have a balancing efect. Black
Cohosh is the herb of choice when it comes
to managing hot lushes, night sweats and
other common menopausal symptoms.
It’s known as a SERM (selective oestrogen
receptor modulator) because it stimulates
oestrogen receptors where it’s needed in
the bones and brain.”


SUPPLEMENT
SHOPPING BASKET
Navigate the confusing world of
supplements with our list of helpful
hormone must-haves.

Good for the
menopause
Black Cohosh can be
found in MenoHerb
Black Cohosh Menopause
Relief, £10.20
(menoherb.co.uk).

Good for PMS
Agnus Castus is found in
PremHerb PMS Relief,
a traditional herbal
medicine used to relieve
common PMS symptoms
such as irritability, mood
swings, breast tenderness, bloating
and menstrual cramps, £8.16
(premherb.co.uk).

Good if you’re on
contraception
Alive! Ultra Women’s
Energy Wholefood
Plus, £24.99
(feelaliveuk.com).





NATURAL HEALTH 109



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YOGA TO EASE



THE MENOPAUSE





Ease uncomfortable symptoms with the help of these
balancing poses, as recommended by yoga guru Shakta Khalsa








FISH POSE
This pose opens the hips and pelvis and revitalises the digestive and
reproductive areas. If needed, place several folded blankets or a irm pillow
or bolster behind your back before lying down. Be sure to support your neck
with a rolled towel or small pillow.
1 Sit between, or on your heels. If your heels feel overpressured, place a
rolled towel or pillow between your thighs and calves.
2 Bring your elbows down to the ground behind you, lean back, and ease
yourself into a lying position, with your hands grasping the soles of your feet.
Take care not to strain the neck.
3 Once you are lying down, relax your shoulders and expand your chest and
hips with each breath. Relax your arms by your sides, with your palms facing
upwards. Hold for one to two minutes.
4 To come out of the pose, use your abdominal and upper-body muscles to
bring yourself gently back up onto your elbows and then to an upright sitting
position. Take care to keep the neck relaxed throughout. Sit up straight.
After a moment, release your legs.



































NATURAL HEALTH 111

DOWNWARD DOG hands. Step back with the other foot so that it
With regular practice, downward facing dog aligns with the irst foot.
rejuvenates your whole body. An inverted 4 Position your right leg so that it’s in line
pose, it allows for the reversed low of gravity with your right arm, and your left leg is in
and increases the low of blood to the head line with your left arm. Stretch and open your
and heart. It reduces stifness in the shoulders, ingers and toes. Feel the stretch from your
legs and heels and makes the legs strong and palms to your heels.
agile for walking and running. If practised 5 Move your torso towards your legs. Keep
regularly, it can help check heavy menstrual your hips lifted and stretched upwards and
low and help prevent hot lushes during backwards. If possible, stretch your heels down
menopause. If you have low blood pressure, to the ground. Slightly lower the crown of your
come out of the position gradually to avoid head towards the ground. Continue stretching
dizziness. This pose is easier to do on a in this position for one to two minutes.
non-slip mat. 6 To come out of the pose, inhale as you bend
1 Stand up straight at the front edge of your one knee and step forwards, bringing the foot
mat, your arms at your sides. as close to the hands as possible. Continue to
2 Exhale and bend over at the waist, placing support yourself with your hands on the ground
your hands on the ground beside your feet. 7 Step the other leg forwards while exhaling,
If your hands do not reach the ground easily, bringing both feet into alignment. Bend your
bend your knees. knees slightly if necessary. Then inhale and
3 As you inhale, step back with one foot so that stand up straight. You may like to repeat the
your foot is approximately 1m away from your pose on the other leg.






















































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CHAIR
This is an excellent pose for bringing energy and improved blood circulation
to the ovaries, uterus and pelvic area. It strengthens the leg muscles and
opens the hips. It also helps activate the energy of the irst three chakras
and circulates that energy into the solar plexus (emotional balance) and
heart (compassion, selless service) chakras. If your heels do not reach the
loor comfortably, roll or fold a towel or blanket to place under your heels
while in this position.
1 Stand up straight with your feet about 60cm apart, parallel to each other
and facing forwards. Inhale deeply.
2 Exhale as you bend forwards, keeping the back straight and your head
facing forwards. Bend your knees so that your hands reach the loor. Your
arms will be close to the inside of your bent knees.
3 Inhale, then exhale and lean forward slightly while bringing your hands
between your legs. Turn your palms to face your ankles and grasp your heels
(or ankles if necessary). Keep your head, spine, and buttocks in alignment
and parallel with the ground. Breathe normally for one to two minutes.
4 To come out of chair pose, place your hands in front of your feet and push
up, straightening your legs. Relax in a forward bend with your legs straight
for a few seconds as you exhale.






















































NATURAL HEALTH 113

PIGEON
Pigeon pose increases lexibility in the hips and groin and stretches the thigh
muscles. It expands the chest, strengthens the lungs, and facilitates deep
breathing. This pose strengthens the back muscles and revitalises the kidneys
and the entire endocrine system.
1 Begin by sitting on your heels and bringing your forearms to the ground
with the palms facing downwards.
2 Slide your left knee forwards between your elbows and your right leg
straight out behind you. Square your hips to the front, and lie the right
foot lat on the ground. Lower your left hip towards the ground. If this
is uncomfortable or feels unsteady, place a blanket under your left hip to
support it.
3 Draw your upper body upright and place your inger tips on the ground
either side of your bent knee. Relax your shoulders and lengthen your spine
through the crown of your head as you inhale, lifting your sternum and
pressing your heart centre forwards. Look straight ahead and breathe deeply
for one to two minutes.
4 Bring your arms up to shoulder level, with your elbows pressing into your
sides and your palms facing forwards. Let your eyes gaze up at the sky with
your spine straight, chest lifted, and your chin tipped slightly upwards.
Hold the position with deep breathing for one to two minutes.
5 To come out of pigeon, bring your hands down to either side of your
front knee. Press your hands into the ground and lower your torso forwards
slightly as you lift your hips away from the ground. Bring your right knee
forwards so that you inish by sitting in rock pose. Then repeat the pose with
your left leg extended and the right leg bent.













































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FRONT LUNGE your heels. Take a few breaths in this position.
Calming and soothing to the nervous system, 4 Move your hands closer to your body, with
this pose dispels fatigue and refreshes the brain. the ingertips touching the ground. Lift your
It can be helpful in relieving depression and chin and lengthen your spine as you latten
stress-related headaches and migraines. If you your back, inhale, and then exhale.
have low blood pressure, come out of the pose 5 Inhale and raise your arms evenly out to the
gradually to avoid dizziness. Keep your eyes sides, with your palms out straight, your ingers
open to maintain your balance. together, thumbs extended and your back lat.
1 Stand straight with your feet straddled about Breathe deeply and hold for a few breaths.
1.2m apart. Place your hands on your hips 6 Relax your head and upper body downwards
and inhale. while exhaling slowly, bringing your arms down
2 As you start to exhale, bring your body and clasping your ankles or heels, whichever you
forwards until it is parallel to the ground. Keep can reach comfortably. Lengthen your spine and
your back straight, your head facing forwards, stretch your head towards the ground. Breathe
and your chin up. Use your abdominal muscles normally and hold for a few breaths.
to support your spine in this position. 7 To come out of the pose, bring your hands to
3 Place your hands on the ground in front of the ground in front of you, bend your elbows
you, ingers spread and arms about shoulder- and knees slightly, and with a small jump bring
width apart. Press your hips upwards and your legs back together as you inhale. Bend your
backwards, moving your weight slightly towards knees in a squatting position, then stand up.







BOOKshelf

Extracted from Yoga for
Women by Shakta Khalsa
(£16.99, DK.com)








































NATURAL HEALTH 115

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Hours: Monday - Friday: 9am - 7pm Saturday: 9am - 6pm Sunday: 11am - 4pm

Balance GRILLED SALMON SPECIAL• SPECIAL• SPECIAL• N H




WITH MASHED
IT OUT BEANS AND PESTO
SERVES 2

• 3 tbsp extra virgin olive oil
Want to know what to eat to help your •
Juice of 2 lemons and zest of 1
2 garlic cloves, crushed
body? Optimise your inner-workings for •
•
2 medium-sized pieces of salmon
your happiest hormones yet •
Pinch of sea salt and cracked
black pepper
•
Steamed vegetables, to serve
FOR THE MASHED BROAD
BEANS AND PESTO:
•
350g frozen broad beans
•
2 spring onions, finely chopped
•
A handful of fresh basil leaves
•
1 tbspp coconut yoghurt
•
Juice of ½ lemon
•
2-3 tbsp pesto
1 In a small bowl, mix together the oil,
lemon juice and zest, garlic, and some
salt and pepper to make a marinade.
2 Place the salmon in a lat glass dish
and add the marinade, turning the
salmon pieces over to coat. Cover
the dish and let marinate in the fridge
for 20-30 minutes. Preheat the grill
to medium hot for 10 to 15 minutes.
Meanwhile, start making the mashed
broad beans.
3 Place the beans, spring onions, and
basil leaves in a large saucepan over
medium-low heat and add a splash of
water. Cover and let it steam for a few
minutes until cooked.
4 Transfer to a blender with the
remaining ingredients and add the
pesto to taste. Blend to your desired
texture and season to taste. Set aside
and keep warm.
5 Once the grill is hot, place the
salmon on the pan and brush with the
excess marinade. Season and grill for
6-8 minutes on each side, brushing the
marinade over the salmon when you
turn them over.
6 Serve one piece of salmon on a
bed of mashed beans alongside your
choice of steamed green vegetables
and save the other portion for lunch
the next day.


NATURAL HEALTH 117

ZESTY TURKEY • 1 carrot, grated is completely coated, then cover and
PASTA SALAD • 1 courgette, julienned refrigerate for 1 hour to marinate, or
longer if you have the time.
• 6 sun-dried tomatoes, chopped
SERVES 2 • A small bunch of fresh parsley, 2 When it’s ready to cook, preheat the
finely chopped oven to 350°F/175°C/Gas 4. Line a
FOR THE TURKEY: • 2 tbsp pumpkin seeds baking pan with nonstick parchment
• Juice and zest of 1 lemon paper. Place the marinated turkey on
• 1 garlic clove, crushed FOR THE VINAIGRETTE: the prepared pan and cook for 18-20
• 1 tsp raw honey • 3½ tbsp extra virgin olive oil minutes, or until cooked through.
• 1 tbsp Dijon mustard • 2 tbsp red wine vinegar Meanwhile, cook the pasta and let it
• ½ tsp sea salt • 1 tbsp Dijon mustard cool slightly. Toss together all the
• 1 tsp cracked black pepper • 1 tbsp lemon juice remaining salad ingredients in a large
• 1 medium turkey breast • 1 garlic clove, minced bowl and set aside. Place all the
• ½ tsp dried oregano vinaigrette ingredients in a glass jar with
FOR THE SALAD: • Pinch of sea salt and black pepper a lid and shake until well combined.
• 100g gluten-free pasta 3 Once ready to serve, shred the turkey
• 2 handfuls of spinach 1 To prepare the turkey, mix together into strips and add to the salad bowl.
• A handful of mixed salad leaves the lemon juice and zest, garlic, honey, Drizzle the vinaigrette over the salad and
• ¼ cucumber, chopped mustard, salt, and pepper. Spoon this toss well. Serve one portion for dinner
• 1 red bell pepper, chopped over the turkey breast, ensuring that it (hot or cold) and save one portion.

118 NATURAL HEALTH

N H
SPECIAL• SPECIAL• SPECIAL•
BAKED APPLES WITH
VANILLA CASHEW CREAM

SERVES 2
• 2 large apples of choice
• 1 ½ tsp raw honey
• A drizzle of fresh lemon juice
• ½ tsp coconut oil, melted
• ¼ tsp ground cinnamon
• ¼ cup chopped walnuts, to serve

FOR THE VANILLA CASHEW CREAM:
• 150g cashews, soaked in water for 3-4 hours,
then drained
• 1 date (optional)
• 3 ½ tbsp coconut milk (or water)
• Juice of ¼ lemon
• Seeds from 1 vanilla bean, or 1 tbsp sugar-free
vanilla extract
• A pinch of sea salt

1 Preheat the oven to 350°F/175°C/Gas 4. Line
a baking pan with non-stick parchment paper.
Using a sharp knife, carefully slice the top of
of each apple. Place them on the prepared pan
and drizzle with the honey, lemon juice, and
coconut oil, then sprinkle with the cinnamon.
Bake for 20-30 minutes, or until softened and
the juices are oozing.
2 Meanwhile, make the cashew cream by
putting all the ingredients into a blender and
blitzing until smooth, scraping down the inside
of the blender as you go. Add a splash more
water or coconut milk, if needed, until you
reach the desired consistency.
3 When you are ready to serve, top each apple
with a dollop of cashew cream and sprinkle
with the chopped walnuts.





COULD A MOON MENU should focus on adding foods that are
WORK FOR YOU? rich in iron, vitamin C and zinc,” says
While our menstrual cycle doesn’t fertility awareness educator Nathalie
sync exactly with the lunar cycle, Daudet, (fertilityawarenessproject.
it’s been suggested that moonlight, ca). “Think about replenishing your
particularly in the absence of artiicial body’s vitamins and minerals during
light, might have an impact on some menstruation. Eat leafy greens or
of our biological processes. Eating broccoli, which contain iron, as well as
a ‘moon menu’ is the idea that we white beans, kidney beans and broad
can support our hormones with our beans. In the luteal phase, which BOOKshelf
diet by adding healthy foods and starts around ovulation and goes until Extracted from The Balance
ditching ones that play havoc with the next bleed, focus on detoxifying Plan: Six Steps to Optimize
our hormones. “In the irst follicular foods such as cabbage, caulilower and Your Hormonal Health by
Angelique Panagos (Octopus
phase or during menstruation, you Brussels sprouts.”
Publishing), £14.99
NATURAL HEALTH 119

Coming next month...






10 WAYS TO ENHANCE YOUR ISSUE!
NATURAL
NEW

LOOK
BEAUTY














WHY YOU

NEED TO TRY

BODY COMBING




















THE ESSENTIAL GUIDE TO


MINDFULNESS




8-PAGE SPECIAL




HOW TO STOP SELF-SABOTAGING

(and start living)









120 NATURAL HEALTH

COMPETITION
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Terms and conditions apply. See our website for more details.
NATURAL HEALTH 121



Q&A








































ASK


THE EXPERTS



Don’t sufer in silence – our wellbeing wonder team
of experts is on hand to answer your health questions What’s the diference between
prebiotics and probiotics?

Why do my adult teeth have What should I eat to reduce Dr Carrie Ruxton from the Health
grooves along the edges? my diabetes risk? and Food Supplements Information
Service, says:
Anna Middleton, leading dental Nicola Moore, nutritional therapist Probiotics are healthy bacteria, such as
hygienist and founder of London (nicola-moore.com), says: lactobacillus and bifidobacteria species,
Hygienist, says: The aim is to limit the overall amount of that we take as powders, capsules or drinks.
These bumpy ridges or grooves are known insulin we produce in response to the food After surviving the pH extremes of the
as ‘mamelons’. They appear on newly we eat. Insulin is a hormone we secrete to stomach and small intestine, they take up
emerged adult incisors – the thin, straight manage blood glucose levels. High blood residence in our gut where they support
teeth at the front of the mouth that are used glucose is damaging, so insulin is our our natural defences by crowding out ‘bad’
mainly for biting and tearing off small pieces in-built mechanism for protection against bacteria and stimulating positive immune
of food – because of the way they develop. this. However, a state of ‘insulin resistance’ responses. Prebiotics, on the other hand,
Some say they resemble the serrations on occurs before diabetes. When this happens are fibres that feed and sustain the healthy
a steak knife. These little grooves of enamel our cells, which are supposed to take up bacteria. These include inulin, oligofructose
form during tooth development. This then glucose from the blood, become unresponsive. and galacto-oligosaccharide. Our bodies
helps poke the tooth through the gums so Insulin resistance is more likely to occur if can’t digest them, so they travel down the
the entire tooth can emerge. Mamelons we frequently eat refined carbohydrates and large intestine where the majority of our
don’t typically last long since they are sugars. Therefore, reducing these foods should gut bacteria live. Prebiotics can be found in
uneven and thin. They end up wearing be a focus. Instead, eat protein-rich meals garlic, onion, leeks, cabbage and chicory,
down as the teeth rub against each other with plenty of fibre from vegetables and some as well as an added ingredient to some food
when you eat. natural fats. and drink products.

NATURAL HEALTH 123

COMPETITIONS

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124 NATURAL HEALTH

This month




WE’VE BEEN...



The NH team try out the latest in holistic beauty and restorative yoga classes

//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
CLEAN
AND CLEAR
Editor, Holly tests the
Ren Skincare Perfect
Canvas Cleanser

If you thought you
couldn’t get a luxurious
cleanser for under £30,
then think again. This
dreamy jelly oil glides
over dry skin and it
MORNING contains three powerful
MARVEL seed oils which give
off a sweet aroma and
Tested by deputy help to unclog pores.
editor, Liz Frost Simply massage into
skin and add warm
I’m all for saving
water, which then
time in the mornings, transform the jelly into
so Dr. Paw Paw’s
a light milky texture to
everybody hair & leave your skin smooth
body wash and hair
and hydrated. I’ve been
& body conditioner
duo was something I using this cleanser
was keen to try. I have SUNDAY STRETCH every night for the
fine, frizzy hair that past fortnight and I’ve
takes a lot of taming. Tested by editor, noticed my complexion
I usually opt for a Holly Treacy looks more balanced
natural conditioner and I’ve got a healthier
that promises to lock in What better way to spend the practice we’ll be cultivating a sense glow – perfect at this
shine and I have to say, the month of love than with of joy, celebrating all that is light and time of year. What’s
I wasn’t disappointed. a grounding low to celebrate loving within you. We’re often being more, the cleanser is
Created from a heroic my enoughness – and that’s pulled in different directions, so it’s vegan, cruelty-free
trio of ingredients: exactly where I found myself this important to take the time to pause, and the packaging is
pawpaw (that’s papaya month at Yogakind in Tadlow, hold space for yourself, and really recyclable, too!
to you and I), olive oil Cambridge. The dreamy converted celebrate all that is joyful and loving
and coconut oil, this stables are embellished with fairy within you.”
multi-tasking marvel lights for a cosy feel and the studio Classes start from £10 for a drop-in
left my skin soft and dog, Lola is a welcome surprise session and you can find out more, at
my hair surprisingly that adds to the homely vibe. yoga-kind.co.uk
smooth and bouncy.
If you’re thinking Our teacher, Erin, who is also
of ditching multiple the founder, shared an uplifting
bottles in the shower, pranayama and meditation at the
I’d recommend giving beginning to set the intentions of
this system a try, if this earthy practice, which then
not for the gift of time, moves into a fluid flow to awaken
or the bouncy shine, the mind and body – perfect for the
for the fruity smell end of the week. Erin’s inspiring
that’ll put a spring words at the start of the session
in your step. really resonated with me: “Through
NATURAL HEALTH 125



HOROSCOPES

Stars VIRGO Aug 24 - Sept 23


Staying it will be important since you’ll
be using a lot of your energy. At home,
you may not be seeing eye-to-eye with
friends or family. Just soak up your
Find out what February surplus irritation by distracting yourself
has in store for you with with a fun project. Your spirit and
passionate enthusiasm will soar from
Marjorie Orr mid-month.

AQUARIUS LIBRA Sept 24 – Oct 22
Your diary will be illing up with
invitations. You’ll rarely be bored,
Jan 21 – Feb 19 though you may become scattered.
After mid-month, if you can stay tactful
Revitalised, you’ll be raring to go. at home when arguments crop up, you’ll
Energetic friends will lend a make more headway.
helping hand so you’ll be
appreciated. After mid-month, SCORPIO Oct 23 – Nov 22
Mars disappears into the sign Finding time for heart-to-hearts and
before yours, so you’ll be pulling putting the events of the past year into
strings behind the scenes. Not perspective will bring peace of mind.
that you’ll be idle since a packed By mid-month you’ll start to see better
schedule will keep you busy. results from your eforts to improve
your inances.

PISCES Feb 20 - Mar 20 GEMINI May 2 – June 21 SAGITTARIUS Nov 23 - Dec 22
You won’t hold back from putting your Nothing ventured, nothing gained will Your head will be rattling with fun ideas.
foot down but there will be restrictions. be your motto. Close partners will You’ll need to focus or you’ll end up
Take a hint and put your feet up when continue to ire on all cylinders. If you running in circles. Luckily your charming
you can. There’ll be money for treats can stay in step you’ll go further, faster. way of keeping everyone entertained
so you’ll be spending liberally. Your Your knack of putting friends at ease will help. Later, you’ll slow down to
birthday Sun from the 19th will turn red will do wonders for your popularity and spend more time at home.
lights to green. you’ll be welcomed with open arms.
CAPRICORN Dec 23 - Jan 20
ARIES Mar 21 – Apr 20 CANCER Jun 22 - Jul 23 Money will be on your mind but since
A friendly, forward-looking few weeks You’ll knuckle down to hard graft and you like a good lifestyle, you’ll push hard
will keep you on your toes. You’ll pay attention to detail. Others may to bring in more. You will be frustrated
be aiming high but won’t always be complain you’re being a perfectionist because of slow progress. A happier,
realistic, so listening to practical advice but you know it’ll bring results. Your easier mood at home will turn your
will help. Your social life will revive, social status will rise with invites to mind to sprucing up the decor.
bouncing you straight back into the special occasions where you’ll put on
party scene, looking great a sparkling performance and charm all Marjorie Orr
and attracting compliments. the right people. is one of the world’s
leading astrologers,
TAURUS Apr 21 – May 20 LEO Jul 24 – Aug 23 with more than 25
You’ll take your courage in both hands If you’re generous to loved ones, you’ll years’ experience.
and insist others follow your lead. If you get a lot in return. Putting yourself Her new book By the
ind no one is treating you, set aside in their shoes to see life from their Light of a Lie (£7.99,
some time for yourself and enjoy a viewpoint will help. Finding the right Horme Publishing) is available
pamper session. What you do for loved work and health balance continues to buy from amazon.co.uk. For a
ones now will be rewarded next month, to be vital since you know you have personal consultation with Marjorie
so don’t hold back. A sticky six-weeks to respect your limits and can’t keep visit, star4cast.com
comes to a close mid-month. pushing yourself.

For your personalised stars from Marjorie call 0905 072 3804 or speak to one of her psychics – call 0906 539 0201.
Calls to 0905 cost 75p per min, 0906 cost £1.50 per min; from a BT landline/mobile costs will vary, 18 plus. All calls recorded for your protection and security.
NATURAL HEALTH 127

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Jane Alexander’s
latest book is
Ancient Wisdom
Recently I’ve for Modern Living
(Kyle Books).
started to get She blogs at
some decent exmoorjane.com
and is on Twitter
slumber and and Instagram as

it’s nothing @exmoorjane and
on Facebook as
to do with @eJaneAlexander
lavender

bath oil or
chamomile tea













JANE ALEXANDER

SLEEPING SOUNDLY


Our holistic hero reveals how to banish insomnia and drit of to dreamland with ease



Insomnia sucks the joy from life. I should know – I’ve investing in a pair of anti-blue light glasses to pop on for a few hours
sufered from it for 21 years. I have tried everything – even a stint each evening. Black-out curtains banish the glow from outside street
on sleeping pills (which left me groggy during the day and wide awake lamps and, if I’m away from home, I wear an eye mask. Using bright
at night). Yet recently, I’ve started to get some decent slumber and it’s light in the morning can also help to reset that biological clock. So I
nothing to do with lavender bath oil or chamomile tea (lovely as they have a 20-minute blast of bright light from my Lumie bedside light
are). We’re all diferent, but let me share the strategies which have when I wake up (with the added bonus that it helps to combat seasonal
made a real diference to me in the hopes they could help. afective disorder).
Firstly, ind out the root cause of your sleeplessness. In my case, my I’m cautious about my diet too, steering clear of heavy, high-carb
stress hormone levels were so high that my body never felt safe meals and not eating too late (it’s also not advisable to exercise too late
enough to sink into the parasympathetic state of rest and repair. My in the evening). I’ve found that even a glass of wine can sabotage my
functional medicine doctor prescribed deep abdominal breathing, a slumber, and I don’t drink any cafeine (including green tea) after
serious regular meditation habit (twice a day; not just the odd session midday.
here and there) and calming visualisations. The inal trick in my sleep-easy protocol is a weighted blanket.
Secondly, check your circadian rhythm is on track. Our sleep It works by deep pressure stimulation (DPS) giving an even pressure
patterns are ruled by an inner biological clock which is calibrated to on the body – think of it as swaddling for grown-ups. DPS has
light. As the sun sets, our brain triggers the release of melatonin, been shown to reduce levels of the stress hormone cortisol and to
signalling it’s time to prepare for rest. Unfortunately, artiicial light encourage the production of serotonin and oxytocin, hormones
(and particularly that from the blue light of phones and laptops) that make us feel happy and secure. It brings back memories from
confuses our bodies so we just don’t have enough melatonin stored up childhood of being tucked irmly in with sheets, blankets and a quilt.
to make us sleepy. I’ve found coming of all devices a couple of hours If you aren’t keen on shelling out for a weighted blanket, maybe try
before bedtime really helps (I was always a bit cavalier about it the old-fashioned bed-making techniques (of tucking blankets and
before). Yet, apparently even a little light can cause problems and, sheets in tightly) and see if it works for you. Wishing you good
while candlelight is lovely, it’s not always practical. I’m thinking of night’s and sweet dreams.

130 NATURAL HEALTH

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