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LOVE YOUR BODY
IN-DEPTH ADVICE ON HOW TO FEEL CONFIDENT
After weight change l About getting older l With a new partner
CHOLINE WHY YOU
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HEALTHY START 52 MIND THE (HEART ATTACK) GAP Why are women
16 HEALTH NEWS The latest wellness stories. not getting the right treatment after heart attacks?
57 MY LIFE IN HEALTH Zoe Mendelson, founder of Pussypedia.
BODY CONFIDENCE
20 ON THE COVER LOVE YOUR BODY In-depth advice on FOOD
how to feel more conident and kick negative thoughts about 60 ON THE COVER VEG-PACKED EASY PASTA Quick
your body image into touch. and healthy one-pot recipes with pasta and grains.
28 “LEARNING TO ACCEPT MY SCARS CHANGED MY LIFE” 68 SHARPEN UP Get on board with the trend for sour lavours.
How burns victim Sylvia Mac altered her relationship with her 70 “HOW CAN I CELEBRATE A VEGAN PANCAKE DAY?”
body – and used her experience to help others, too. Delicious recipes for crêpes made without dairy or eggs.
30 “BODY POSITIVITY DOESN’T GO FAR ENOUGH” Disability 74 THE HEALTHY WAY WITH… Walnuts.
campaigner Samantha Renke takes a fresh look at inclusivity. 76 ON THE COVER RECIPES FOR A BETTER GUT Tasty
dishes to boost your microbiome.
CLINIC 82 IN SEASON… CAULIFLOWER It’s on-trend, tasty
34 ON THE COVER CUT YOUR OSTEOPOROSIS RISK Expert and highly nutritious.
advice on preventing age-related broken bones. 85 MY LIFE IN FOOD Sustainable cookery pioneer
39 ON THE COVER CHOLINE Why you need it and how to get it. Bettina Campolucci Bordi.
42 DO YOU CARRY THE BLUEPRINT FOR FEAR? Investigating
claims that phobias are hardwired into us by biology. CLEAN BEAUTY
47 SHOULD I TRY IT? LUCID DREAMING Explore the health 88 ON THE COVER GET GREAT SKIN Ayurveda has the solution
beneits of taking control while you sleep. for your complexion.
51 THE EDIT News, views and stats. 94 GLOW GETTERS Choose the right facial oil for any skin type.
healthy-magazine.co.uk 3
68
on the cover
Photographer
Rachell Smith at Blood & Co
Fashion Stylist
Chloe Forde
Clothing
Bra top: Free People at ASOS
Shorts: Hunkem ller at Figleaves
Hair & Make-up
Claire Portman at United Artists using
Origins and Paul Mitchell
88 Viviana Ross at Zone Models
Model
97 THE NATURAL BEAUTY OF NEW ZEALAND Discover this 154 THE BACK PAGE INTERVIEW Body-positive wellbeing
year’s biggest skincare trend, and the ingredients to know about. inluencer Tally Rye.
FITNESS IN EVERY ISSUE
104 YOUR PARKRUN PB KIT The perfect gear to help you 7 EDITOR’S LETTER
smash that 5k. 8 VOUCHERS Save £££s in store.
107 POLE POSITION Why pole dancing is empowering, feminist 11 EXPERT PANEL Meet our experts.
and shaking up itness. 13 YOUR SAY Share your views.
110 MASTER THE MOVE Triceps dips are an essential upper- 14 COMPETITION Win a Mammoth mattress, worth up to £1000.
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NUMBER 10” How Lesley Reynolds went from watching her 117 READER OFFER Save on bed linen from Beaumont & Brown.
son to competing at the top level.
BALANCE
120 IT’S VEGAN. IT LOOKS GOOD ON INSTA. BUT IS IT GOOD rewards for life
FOR YOU? Plant-based diets aren’t always as healthy as they NEWS & OFFERS...
appear at irst glance – we run through the nutritional risks.
126 HOW TO TALK ABOUT SEX Communication skills to give 141 …including the chance to win a country house hotel
your sex life a lift. break worth £1000 – but only for members of Holland
131 ON THE COVER THE SEX DRIVE MYTH Why understanding & Barrett’s rewards for life loyalty scheme. Not a
your body is key to enjoying sex. cardholder yet? It’s easy to join – turn to page 148 for
137 MOUNTAIN POSE A Himalayan yoga retreat for soul and body. more details on how to sign up.
S U B S C R I B E T O H E A L T H Y | C A L L 0 1 2 9 3 3 1 2 1 6 3 T O D AY | S E E PA G E 1 5
w e l c o m e
the healthy team
Editorial Director Ellie Hughes
Art Director Joanna Levitas
Commissioning Editor Hattie Parish
Chief Sub-Editor David Kenning
Senior Sub-Editor Cheryl Freedman his is a funny, in-between time of
Designer Annabelle Wells T year, isn’t it? We’re through the
Lifestyle Writer Niamh Leonard-Bedwell drama of New Year resolutions and
Group Picture Editor Abbie Murphy
With thanks to Laura Potter, Catherine Dufy, thinking what we can do that’s new
Clare O’Dwyer, Rachel Wall and exciting for 2020, but in a kind of
wintry limbo as the grey days drag on
Production Director Nigel Mackay
Advertising Production Manager David Ryder and we’re looking for signs of spring.
Group Promotions Manager Sally Gue So we have a super-positive issue
Classified Sales Executive Maryam Ghauri
Senior Account Executive Nancy Simpson to cheer you through what can, at this
Senior Account Executive Kalil Irving stage, feel like endless winter. Our
Ad Director Rick Asiyani
Publishing Account Executive Eve Boxall theme is body conidence, and along with our inspirational real life
Senior Group Account Director Daina Keys stories, we unpack the whole idea of body positivity – disability
Managing Director Jackie Garford campaigner Samantha Renke does a neat job of skewering some of the
Creative Director Phil Tristram
Editor in Chief Marina Gask complexities around the topic in our Fresh thinking article, page 30.
Finance Director Gavin Love With Valentine’s Day falling this issue, we’ve jumped on the excuse
Chief Financial Officer Keith Amess
Chief Executive Officer Nicola Murphy to increase our sex coverage. Everyone says the key to a good sex life is
communication – but how do you actually do this without feeling
Holland & Barrett awkward or causing ofence? We have some answers, from page 126.
Chief Executive Officer Tony Buin
Group Managing Director Steve Carson In our beauty section, we look at ayurvedic beauty, page 88, set to be
Legal Director Lisa Garley-Evans a big trend in 2020. And with Pancake Day also falling this issue, we’ve
Chief Customer & Digital Officer Nick Collard
Chief Digital Officer Nick Thomas got delicious recipes for those who don’t eat dairy, page 70, as well as
Content Manager Katrina Bhowruth some tasty ways to boost gut health, page 76.
Content Executive Olivia Birks Oh, and do check out our healthy podcasts – our back catalogue
hollandandbarrett.com
covers topics from sex to vegan nutrition to feminism in
published by health care, and new ones are coming out all the time.
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M E E T O U R
e x p e r t p a n e l
Every issue we work with our leading experts in the fields of health, wellbeing,
natural beauty, fitness and nutrition to review our magazine and ensure our content
is balanced. Here, they share the little things that boost their confidence
wellbeing
JESSICA CHIVERS
Psychologist and
thinking woman’s health
coach Jessica helps DR SARA KAYAT
us to find balance in Sara is resident GP on
our lives and flourish at ITV’s This Morning, as
work. ‘I brush my body fitness well as a practising GP
all over before stepping LUISA VALENTI in London. ‘We all have
into the shower, Personal trainer Luisa times when our
sometimes in front of worked as a confidence wanes and beauty
a mirror. I use that time professional dancer we just want to hide JUSTINE HEXTALL
to appreciate how before moving into the away and be invisible. Consultant
nutrition strong my body is, fitness industry over 10 It’s during those times dermatologist Justine
DR CARRIE what it allows me to do years ago and is that I try to do the is the medical director
RUXTON and the healthy co-founder of opposite – I stand of the Tarrant Street
Carrie is an award- children it has carried. yourbodyprogramme. up straight, roll my Clinic in Arundel, West
winning dietitian, TV Post- shower, it’s red com. ‘In a world of shoulders back, and put Sussex, where she is
nutritionist and writer. lipstick, eyebrow relentless advertising on a big smile. It may known for taking a
‘Body confidence pencil, a touch of and social media, it’s not seem natural at first, holistic approach to
can take a hit as concealer and a waft of easy to fall into the trap but often when managing skin issues.
the menopause mascara, which makes of comparison. A lot of you radiate positivity, ‘If I want to feel body
approaches. My main me feel great and what you see is not a people respond to you confident before an
go-to for a confidence ready for anything.’ genuine representation positively, which in itself event, I try to be
boost is to get down to of a woman. Try boosts your confidence.’ healthy – so I make
my local CrossFit box banning negative sure to walk the dog for
and chuck some self-talk. Do not allow an hour in the morning
weights around. At the yourself or anyone else and try to swim or do
age of 53, I’m now to put you down – you’ll a couple of yoga
sporting better biceps, be surprised at how classes. I feel better,
glutes and lats than confidence in more than just as important as
and I’m sure the
powerful this is. On a
I had in my 20s! This is
practical level, I find
mental benefits are
Photographs Caroline Trotter, Damian Prestidge, Gemma Day home in your jammies!’ The rush of endorphins
a regular exercise
great for posture,
regime boosts my body
any physical ones.’
keeping back pain at
bay and looking
just the obvious way.
fabulous in party
dresses. I’m also a firm
enhances my mood,
believer that a squirt of
making me feel more
your favourite perfume
can lift your mood –
positive about myself
even if you are
and life in general.’
spending the day at
FIND MORE EXPERT HEALTH ADVICE AT HEALTHY-MAGAZINE.CO.UK healthy-magazine.co.uk 11
Y O U R S A Y
Write, email, tweet, Facebook or Instagram us –
we love to hear from you!
PEDALLING MY + FITNESS GOALS FOR 2020
PANIC AWAY s t a r Your feature How To Upgrade Your Fitness
l e t t e r
Your article “Track Cycling Frees Me From (February) was brilliant and nicely timed at the
My Anxiety” (February) struck a chord beginning of the year, when people are setting
with me. When stressful thoughts begin New Year’s resolutions. A busy (and boring!) work
to take control, it can be devastating. schedule has thrown me of my itness goals, but
A few years ago, I started to get panic thanks to your motivational article, I have decided
attacks and for a while they dominated to take on new challenges. I was interested in the
my life. I sought help from my doctor and new classes you suggested, and was pleasantly
he suggested I take up cycling, because it surprised when I rang my local gym to ind they
would increase my heartbeat for the right were able to help me with rowing sessions – I am
reasons, not the wrong ones. I took his thoroughly enjoying this new workout! My aims
advice and have never looked back. for 2020 are to tighten my torso, latten my abs,
Although I’ll never be good enough to improve full-body strength, balance and stability,
do track cycling, like Amy Sedghi, I’m and with your help, I feel this is more achievable.
a member of a cycling club and regularly Davida, Hertfordshire
go on long cycle treks. Now I’ve bought
a mountain bike, too, so I can ride up
mountains (albeit slowly) and I’m itter
than I have ever been. Most importantly,
I don’t spend my life worrying like I used
to. I’d recommend cycling to anybody.
Kazza, Merseyside
Compiled by Niamh Leonard-Bedwell. Photograph Sam Holden Agency/Andy Thornley *Image is for illustration purposes only
DIY ANXIETY-BUSTERS BANISHING
I found the DIY tips to calm and self-soothe in FOOD WASTE
Everyday anxiety hacks (February) most interesting. I really enjoyed trying
Anxiety is the body’s way of responding to danger. the recipes from The Zero
O N T W I T T E R
In the Stone Age, we wouldn’t have survived for Waste Cookbook (February).
@healthyglow ‘Glad to have
long without this life-saving response, but today It upsets me how much
contributed to the latest
anxiety can crop up in situations that pose no real out-of-date food and stale
issue on upgrading your
danger. While avoiding people, or situations, might bread I throw away every
diet in 2020!’
help us feel better at week, so this year, I’ve made
that time, it won’t a resolution to change things.
@corinne_flavell ‘love
improve our anxiety Often a recipe will call for
healthy magazine. Look
in the long-term, so just a small amount of each
forward to reading every
learning ways to ingredient, so if I don’t use the rest, it lands in the
issue.’
calm ourselves is a bin. But now I have lots of ideas on how to reduce
good idea. I feel that waste. I particularly enjoyed the ‘Caulilower stem
several of the ideas potato skin soup’ which makes use of the discard
you suggested may pile from a family Sunday roast! From now on, I’m
O N N S TAG R A M help me, so I am going to put a little more thought into my meals
I
@theauthenticproject_ most grateful. and batch cook ahead to reduce my food waste.
‘We are such big fans of this Kira, Hertfordshire Joan, Yorkshire
magazine’
write to us
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healthy-magazine.co.uk 15
G I V E I T U P F O R …
G I V I N G I T U P
You don’t have to be religious to benefit from
giving something up for Lent – the 40 days before
Easter are a great time to do something to better
yourself and the world around you, whatever
your beliefs. Plus, a Lenten fast doesn’t have to
mean just giving up the obvious, like chocolate.
You can also add things into your life to make it
more meaningful and improve your wellbeing.
Ideas we love include not buying anything you
don’t need for the period, or donating something
to charity every day. Both will help you value
what you do have, declutter your home and in the
case of the latter, help others, too. You could also
try going the 40 days without complaining
(instead, add in giving gratitude every day, for
what you do have) or use this period to introduce
a short daily meditation practice. Even easier,
walk for 30 minutes each day (try lunchtime
or to work), or read a book for 30 minutes each
night before turning of the lights.
GET TO KNOW YOUR HONEYS
Growing up, you probably knew honey in two simple forms: set and runny. In recent years, we’ve been hearing lots
about manuka honey, too, and its anti-viral, anti-inflammatory and antibacterial effects. But there’s a whole world of
honey out there, with different colours, textures and degrees of sweetness. Acacia honey, for example, has a light
colour, floral aroma and delicate flavour, while orange blossom honey is darker, with a fresh scent and citrusy taste.
Look out for a new range of specialist honeys launching in Holland & Barrett soon – we love the Orelia Honey Co
range because their jars feature a sweetness ranking from 1-5, helping you find one that matches your taste.
L I S T E N T O T H I S R E A D T H I S L OV E T H I S
In need of inspo? The Today, the constant sources Do you buy special Compiled by Niamh Leonard-Bedwell. Photographs Stocksy, iStock
Power Hour podcast, of distraction provided outfits and never wear
hosted by Adrienne by our phones and digital them again? Check
London, invites guests devices mean it can be easy out the By Rotation
who are successful to ignore the world around app, which allows you
in their field – be us. The Art of Noticing by to borrow garments
that sports, the creative industries or Rob Walker (Ebury, £12.99) outlines for a daily fee. The cost-per-wear often
healthcare – to share the secrets of their simple exercises, which restore our works out cheaper, plus it has a lesser
success. adriennelondon.com/podcast appreciation for the here and now. environmental impact. byrotation.com
16 healthy-magazine.co.uk
NEWS
D I TC H T H E
L AT E N I G H T
TOA S T F O R
B E T T E R S L E E P
If you’re struggling to get
enough sleep, the answer for
a restful night might come
from your diet, according to
findings from a recent study.
The research looked at data
collected from over 50,000
postmenopausal women and
found that those who ate more
refined carbs – which include
white bread, white rice and
foods with added sugars –
were more likely to develop
insomnia. However, women
who ate more whole fruits and
vegetables were likely to have
healthier sleeping patterns.
The researchers believe this is
because refined carbs cause
spikes in blood sugar, which
could disrupt your sleep. So
opt for wholegrains and plenty
of fresh fruit and veg if you
want to sleep soundly.
t r e n d t o t r y
G L I D E F I T N E S S
Set to be big in 2020, glide discs target your core and improve strength and balance. We
asked Ashley Verma, of fitness studio Define London (define.london), to share three moves
from her Define Glide class. If you don’t have glide discs, use a hand towel on a flat surface.
Curtsey Stand holding the Lateral lunge Stand with Rainbow to pike
back of a chair, feet in a a pair of weights held in to push-up Start in a high
1 V-shape. Place a glider under 2 your chest, legs together 3 plank with both feet on
the ball of one foot and, bending and a glider under the ball of one the gliders, core engaged.
the knees, slide your foot behind foot. Bending your knees slightly, With control, slide one leg
you diagonally. In this position, slide the glider to the side, hinging out to the side and then back
bounce up and down in tiny your upper body forward and to high plank. Then lift your
pulses. Keeping the legs bent, twisting slightly the opposite way. hips to bring the body into
pull the glider forward for four Extend the arm on the same side a pike position, squeezing
pulses and then back to curtsey back towards your standing foot. your abs. Lower back down
for four. Repeat with three pulses Return to start position, repeat with control. Do the
in, three back, then two in and 10 times, then hold at the bottom move on the other side
two back, finishing with single and pulse, twisting through the and repeat for a minimum
counts. Switch legs and repeat. waist. Repeat on the opposite side. of three sets.
healthy-magazine.co.uk 17
BODY
THE
CONFIDENCE
ISSUE
hooting this issue’s cover, with so-called ‘curve’ model
Viviana, was simply one of the most fun days we’ve ever
Words Ellie Hughes. Photographs Rachell Smith. Model Viviana Ross at Zone Models
had on a cover shoot. Viviana was so relaxed and up for
S whatever we asked her to do, and delighted at being given a
rare chance to (quite literally and unapologetically) let it all hang out
and be herself. We think the amazing results speak for themselves.
‘As a model it’s vital that I’m conident in my own skin, and I believe
your mind and body need to be in sync,’ Viviana says. ‘When I irst
started modelling, I would put pressure on myself to lose weight. I was
depressed and tired because I wasn’t nurturing my body correctly.
‘But then I started spending a lot of time with myself, focusing on
the positive qualities and avoiding negative self-talk. Once you focus
on being your true self and being healthy rather than being obsessed
with losing weight, everything changes.
‘I’m now working more than ever, with big brands and great
people who understand the impact they have – they want to
promote images of a healthy mind and body. We are in control of
the image that young girls are seeing and it’s unfair to give
Words xxxxxxxxx Photographs xxxxxxxxxxxx positivity, we also felt strongly that in this special section we wanted
unrealistic expectations. I’m very happy, my body is always
changing and I love it. You choose! Love yourself.’
While we’d all like to get ourselves a bit more of Viviana’s body
to go beyond the mainstream idea that body conidence is limited to
weight. Within the limit of our pages, we’ve tried to be as inclusive and
helpful as possible, with a variety of common conditions that might
afect body image, from health to pregnancy, as well as question the
very idea of body positivity.
healthy-magazine.co.uk 19
20 healthy-magazine.co.uk
BODY CONFIDENCE
OVERCOME
body image
ANXIETY
THE EXPERTS
We’ve seen the body positivity movement and now the
body neutrality movement, which calls for bodies not to be
commented on at all. And yet poor body image continues
to affect many women, touching all aspects of our lives and
wellbeing. Here’s how to knock the negatives into touch HOLLI RUBIN
is a psychotherapist, mental
W O R D S B Y K AT H R Y N B L U N D E L L
health practitioner and body-
I L L U S T R AT I O N S B Y T A R A O B R I E N
image specialist
or most of us, our body is an integral
part of our identity. Not just a thing
that contains us, but the thing through NATASHA DEVON
F which we experience life and how is a mental health activist
other people see us. ‘How you walk and talk, how and presenter of Channel 4's
you express yourself and get dressed in the Naked Beach
morning, all of that has to do with how you feel
about yourself – physically and emotionally,’ says
psychotherapist Holli Rubin. It’s why, sometimes,
how we judge our appearance can impact our mood
and confidence, and yet when self-image causes
anxiety, the issue isn’t our physical selves, it’s years
of being conditioned to believe certain shapes and DR HELEN CARE
characteristics are normal – valuable even. is a clinical psychologist who
‘We’re told from an early age that the body is works with people who have
something to be shaped, and that the more appearance issues
conventionally attractive you are, the happier and
more successful you’ll be,’ says mental health
activist Natasha Devon. ‘It also has a feminist
aspect – the easiest way to shame women is to
comment on their body, because this is how we’ve
been valued.’ That shame can be internalised so we DR AMANI ZARROUG
barely register it, never questioning the validity of is a clinical psychologist as
post-pregnancy snap-back stories, miracle weight- well as a relationship and
loss journeys and marvelling at makeovers, even psychosexual therapist
though we know these standards – perpetuated
healthy-magazine.co.uk 21
by the media, often coupled with lacking a sense of
purpose or feeling unloved – can trigger anxiety.
It’s a pervasive problem: estimates from the
British Social Attitudes Survey found that, when
reflecting on their body image, 40 per cent of
women felt anxious, and 45 per cent had felt
depressed. ‘This happens because we feel our body
is something that we have the power to control,’
says Devon. ‘The bodies we see everywhere are
highly sexualized and often manipulated, so that
creates a kind of psychological narrative that those
bodies are normal and unless we look like that too,
we’re falling short.’ These narratives can then be
perpetuated by the way our brain builds the
information and ideals that make us who we are.
‘Our brains work with repetition, so the more we
tell ourselves these narratives – my stretch marks
are ugly, my stomach is too big – the more those
associations are connecting in your brain to create
what feels like a truth,’ says relationships and
psychosexual therapist, Dr Amani Zarroug.
It’s not just about the shape we are, but how we
perceive ourselves in terms of ‘looking the part’,
hindering confidence in everything from going for
promotions to entering new relationships. The
British Social Attitudes Survey found that, in the
past year, 25 per cent of women felt shame, 34 per
cent felt low and 26 per cent felt disgusted when
thinking about their bodies.
Devon explains that we can have a tendency
to divide our bodies into chunks – things we like
and don’t like. ‘They then become magnified and
much more obvious to us than it is to other people.
We’re not objective observers of ourselves.’
We’re particularly vulnerable to developing
negative body image – or for existing insecurities
to become worse – during times of change, either
physically or to our lifestyle. Having a support
network is crucial. ‘Listening to the things friends
and family like about us gives us positives to focus
on,’ says Devon. ‘But staying away from people
who over-emphasise things like diets or surgery
is also important because those conversations
reinforce the idea that our bodies need to be
fixed – they don’t, and focusing on that can
make issues worse.’
There are a few moments in life where we
can be extra vulnerable to poor self-esteem
and though everyone is individual, the tips to
help with each issue can be applied to anything
that’s bugging you, body-wise…
BECOMING BODY
POSITIVE… AFTER
WEIGHT CHANGES
Last year, Jennifer Lewis*, 40, from the
Wirral lost two stone, going from a size
14 to a 10. ‘Though I was happy that
22 healthy-magazine.co.uk
BODY CONFIDENCE
others see a change as an improvement but
comments about it can be signiicantly impactful.
We should never assume a person sees things the
same way we do, and we never know how much of
a person’s identity was tied in to how they looked
before – regardless of what the change is.’
When body shape – whether you’ve gained
weight it or lost it – triggers negative body image
or a disconnect, it can make seeing the naked self
stressful, but research by social psychologist Dr
Keon West found that mirror exposure therapy,
where people spend time looking at themselves,
can reduce body anxiety.
And if you’re in the process of changing your
weight – drawing attention to your appearance
– reframe the narrative. ‘It’s important for people
to own who they are, but also to do things that
are good for themselves because they love
themselves. So if you’re exercising because it
makes you feel good, and not to please others,
that’s an act of self-love,’ says Zarroug.
Devon also recommends changing up your
social media feeds. ‘Diversifying shows us a whole
range of people and helps us see the real normal.’
She also recommends a tip from The Kindness
Method (Bluebird, £9.35). ‘The author, Shahroo
Izadi, suggests you live how you would if you
looked exactly like you want to, thinking
how you would move, act and feel – and
then just mimic that.’
BECOMING BODY
POSITIVE… WITH
A NEW PARTNER
There’s something uniquely exposing
about inding a new partner. ‘It’s especially
true if you go into dating anticipating
rejection,’ says Zarroug. ‘If you’re already
thinking you’re not sexy or lovable, you
can distance yourself from people to
avoid that pain.’ Meghan Dickson*, 35,
from London, relied on internet dating
to help her meet new people after her
divorce. ‘I set the bar for men really low
I looked how I wanted when I was because I felt a bit overweight and convinced
dressed, seeing myself naked in myself no one I liked would ind me attractive.
the mirror was unsettling. Like I was terriied of being rejected,’ she says.
I was looking at someone else. ‘Unsurprisingly, I didn’t fancy any of the men
My body moved in diferent ways I met and it must have shown because I rarely got
– on the one hand, my thighs were a second date. The whole process was depressing.’
irmer, but my breasts felt looser and Zarroug sees clients whose body image has
if my stomach was bloated, it was more directly afected their sexual conidence. ‘It can
obvious than before.’ When friends told Jennifer feel much tougher to love yourself, and this is
she looked better, ‘it actually made me feel more why I tell clients to speak to themselves as they
self-conscious because people were looking at my would a friend or loved one – to be kind and
body and noticing change.’ supportive, and see how diferent it feels.’
Clinical psychologist Dr Helen Care sees this Your real friends can help here, too, and some
reaction in her patients. ‘There are times where advice from a trusted pal set Meghan on a new
healthy-magazine.co.uk 23
BODY CONFIDENCE
Tapping into times you’ve felt
charming and witty can help to
reconnect with your sex appeal
path. ‘She told me of, and after that I started
chatting to men I was interested in, rather than
those I thought would be… desperate enough?
Meeting men I found attractive was still nerve-
wracking, but I started to feel sexier just because
I wanted to lirt with them.’
Zarroug says the times we feel most sexy
are often outside the bedroom. ‘Think about
moments when you’ve felt charming and witty
– tapping into that can help you reconnect with
your sex appeal. It has nothing to do with how
you feel about your body, but the energy you get
from that can transform itself into your body,’ she
says. Within six months, Meghan met someone
she clicked with. ‘And then I had more anxiety
about him seeing me naked, and what he might
think about my hips and bum. Sex felt like
something to get out of the way rather than enjoy.’
Body image has a huge impact on your sexual
self-esteem, because a sexual relationship isn’t just
with your partner, but also with yourself. ‘If it’s
negative, it can mean you struggle with being
touched or feel self-conscious, which takes you out
of the sexual experience and enjoying how you’re
being touched, the temperature, the texture, what
it feels like to be in the moment,’ says Zarroug. but there are often changes to adjust to, and some
Indeed, one in ive of us say the quality of sex has patients grieve for the person they were and the
been negatively impacted because of body image. loss of experiences they thought they might have.’
To combat this, ‘focus on the parts of your Those changes don’t have to be visible for it to
body that you love, to change the narrative. It can trigger low body conidence, but Care says that
be something as subtle as appreciating how soft when they are, patients often need to develop
your skin is, or something functional – “These are additional coping strategies. ‘How other people
the legs that carry me from place to place,”’ says respond to you can be a challenge. A minority of
Zarroug. ‘Have the conversations. Everybody has people feel entitled to comment on, even criticise,
insecurities. It’s about normalising it and being appearance in others. Even when the majority of
OK with it.’ In fact, a few too many ‘nerve settling’ interactions patients have are positive, those odd,
drinks led to such a conversation for Meghan. hurtful comments can be powerful and damaging.’
‘And it turned out he was terriied as well. It Care recommends practising one-sentence
broke the ice and we had fun without me having responses that either address comments or shut
to turn the lights of.’ them down. ‘People say things or stare because
they’re curious and don’t understand, and it’s
BECOMING BODY worth planning for how to deal with that. Practise
POSITIVE… AFTER HEALTH polite responses – hear yourself saying them –
PROBLEMS so you feel conident. This can also help you to
Much as we try to preserve our health, a sudden
avoid feeling pressured into oversharing if you’re
*Names have been changed change – after an operation or illness – can be one caught on the hop. And give yourself permission
to reject other people’s reactions. You’re allowed
of the more complex areas of body image.
to not want to talk about it. You don’t owe anyone
‘When a patient’s body changes because of
information on your body.’
a health issue, it can be followed by a period of
Challenge that internal, critical voice and be
grief,’ says Care. ‘You’ve survived something, or
you’ve been lucky enough to receive treatment,
aware of how you’re feeling day-to-day. ‘Choose
healthy-magazine.co.uk 25
BODY CONFIDENCE
the days when you feel conident to talk and 41 per cent of women feeling more negative about
answer questions, and practise answers you feel their body image after pregnancy than before.
comfortable with. Focus on the other aspects of ‘It’s an intensive process on the body, often
your life: your achievements, interests and the coupled with comparison around how much
people around you who build your conidence. weight you and your baby puts on so there’s a big
Research tells us that the people focus on the physical body.’
who cope best with changes or Some of the symptoms of poor
visible diferences in their On the days body image can present as bigger
appearance are those who have when you feel issues at this time, especially when
supportive social networks and it comes to bonding with the new
for whom appearance is not the unstoppable, baby. ‘If mum is focused on her
only thing they value about embrace physical self or emotional self only,
themselves. Recognising all the she’s not in the right presence of
other wonderful things about you your body mind for the baby, smiling, being
can protect you from the impact and its able to be present in a comfortable
of body image concerns.’ differences way. So, if the mother is not feeling
And on those days where you good about herself the baby does
feel unstoppable, embrace your pick that up, and it can have a real
body – its achievements and its diferences – and impact in those early days.’
get out there. ‘The more physical diferences are The key is to have support. ‘These are all
seen, the less curious people will be about them.’ natural, normal experiences but women
If you feel strong, it’s OK to be an ambassador for have not felt comfortable addressing them
visible diference and body changes, but it is also through fear of judgment. If things aren’t
OK to give yourself permission not to have to be working for the mother, they’re not
‘on duty’ all the time. going to be working well for the baby. It’s
healthy to say, “I’m not feeling so great.”
BECOMING BODY ‘Connect with people, have those
POSITIVE… WHEN YOU’RE conversations either through
PREGNANT OR A NEW MUM groups or through partners or
Pregnancy is a time when many women feel parents, then, if necessary,
liberated and comfortable in their physical selves. ind a supportive
‘People have talked about giving themselves therapist to guide
permission for the irst time to be free in their you through it.’
body,’ says Rubin. However, issues can arise
because the changes to a woman’s body coincide
with huge changes to her life. ‘There are all these
rules, these images to live up to of what the
perfect pregnancy or new motherhood looks like,
and other peoples’ expectations,’ says Rubin.
Women are particularly vulnerable if they
have had issues with self-esteem in the past or
feel at odds with how their body is changing.
‘People have talked about feeling fat as opposed
to feeling pregnant,’ says Rubin. It can leave them
uncomfortable because it’s not the body they’re
used to seeing themselves in, leading to around
26 healthy-magazine.co.uk
“LEAR NING
TO ACCEPT
MY SCARS
CHANGED
MY LIFE”
Severe childhood burns
meant Sylvia Mac spent most
of her life hiding her extensive
scars. Aged 47, she finally
decided it was time to come
into the open and accept
the body she has
y scars cover my whole back, my sides, around turned me over and found a huge hole in my back. My mum had
the front of my stomach and down my left to keep herself from screaming. The water had gone all the way
leg. I’ve got tiny holes all over my arms and through to muscle, nerves, ligaments, and damaged everything.
‘M legs from where they grafted skin. There’s ‘I’ve had hundreds of operations. I was in and out of
not really anywhere on my body that hasn’t been operated on. hospital for most of my childhood. I remember waking up
‘When I was three, I sufered third- and fourth-degree one night, aged seven, and being terriied by all the bandaged
burns. We lived in a council lat in London’s East End and the burns survivors across the ward. It was awful.
power cut out quite often. My mum would boil pots of water ‘The shame started when my dad put me in the local
so we could bathe, and leave them on the bathroom loor. swimming club. Children would call me horrible names,
During a game of hide and seek, despite my mum’s warning, saying I was a witch, that I was burnt at the stake. I was
I hid behind the bathroom door. My sister pushed the door, good at swimming, but I’d hang back, as I didn’t want anyone
and I went lying backwards into a bowl of boiling water. looking at me. Throughout life, my scars impacted everything. As told to Hattie Parish. Photographs Will Ireland
‘I went into shock and had a it. The ambulance was On the irst day of secondary school I begged the PE teacher to
called, I was transferred to a specialist burns unit and my let me of showering. She pulled the towel of me and pushed
family were told to expect the worst. They called in a priest me in. I started to hate my body. I developed disordered eating
to give me my last rites and baptise me at the same time. habits, because if I ate too much I’d be in pain. I didn’t let
I was on life support for a long time. When I came of it, they anyone touch me, because you can feel my scars through my
28 healthy-magazine.co.uk
BODY CONFIDENCE
‘I walked down to the water’s
edge, and threw of my sarong.
I turned around, and started
posing, as if I was in a photo
shoot. I shouted, “Mum, look at
me!” and she started laughing.
It was such a relief. I said,
“Mum, everything’s going to be
all right now.”
‘The rest of the holiday was
amazing, and a year later I went
on holiday and wore bikinis
and a smile every day. I had
people approaching me, telling
me how conident I was. It was
such a good feeling. People say
I look at “be conident”, but it’s about
learning to love what you have.
my body ‘Even though baring my body
scared me, I carried on. It made
now and me feel good, lifting the burden
my mum had carried for so long.
appreciate I realised I could help others, too.
I did a video reveal on Facebook,
it’s what’s and messages of thanks came
in from around the world. I’ve
kept me since founded the Love Disigure
(lovedisigure.com) support
going network. There are so many
of us out there. I’m trying to
push us into the “body positive”
community, which is proving diicult. It’s focused on plus-size,
and that worries me. Why must it just be for one type of person?
SEISMIC CHANGE
‘Towards the end of my 40s, I spent a lot of time locked away,
crying and refusing to speak to anyone. I carried a suicide
note around with me. I’ve sufered with severe depression
my whole life. Now, my life is unrecognisable. I look at my
body and appreciate that it’s what has kept me going through
life. I survived. I’ve got grandchildren. I’ve got so many
clothing. Boyfriends were diicult as I felt the need to explain friends – I didn’t have any before. When people used to take
that I had scars, then if they wanted to walk away they could – photos of me, I’d hang my head down, my hair covering my
and they did, most of the time. My conidence was so low, face. Now, I’ve done loads of photo shoots, and I love them.
I walked out of uni and never showed up to job interviews. ‘I’m swimming again, which makes me feel good. As
my scars don’t stretch, I need to keep moving to avoid my
CROSSROADS muscles seizing up. I could have more operations, but now
‘Three years ago, I had a turning point. I was 47 and on I’m older I feel it’s best if I concentrate on things like yoga,
holiday with my mum and son. I always cover up, but my which I really enjoy. I love spinning too – I go in a two-piece
sister had given me a purple bikini, and one day I wore it, with all my stomach folds out. I know people are looking at
thinking I’d wear a sarong and make sure nobody was sitting me, but I don’t care. I hope I can show others they can do it.
behind me. At the beach, we sat away from everyone else, ‘I wish I’d been able to accept my scars earlier. I thought
and it was then my mum asked me about my scars. She I was the only person who didn’t it in. To anyone going through
hadn’t seen them since I was young, and asked if I was in something similar, I’d say, don’t give up on social media. You can
pain. I explained, yes, I always was, but it was something I’d ill your feed with positivity. There’s such diversity out there. If
learned to live with. Her head hung down, and it was only how I look can help one person, that means the world to me.’
then I realised she felt guilty. I didn’t want my mum to go Sylvia Mac is an ambassador for Live Well London, the UK’s
through that. She was really sufering. most inclusive wellbeing festival. livewelllondon.com
healthy-magazine.co.uk 29
“Body t h i n k i n g
f r e s h
positivity
doesn’t go
far enough”
30 healthy-magazine.co.uk
BODY CONFIDENCE
Disability campaigner and actress
Samantha Renke (pictured, near left)
has brittle bone disease. She argues
the body positivity movement hasn’t
yet solved our body image crisis
‘ he body positivity movement is well-meant, but body working and looking diferently. I may not be able
to reach a shelf as I used to, or push my wheelchair the
I have several issues with it. First, it isn’t as
inclusive as it pretends to be. Yes, you can ind
same way. That has nothing to do with people saying they
T someone who looks like you on social media, there
my life that I can’t control – when I’ll break a bone; being in
are some inluencers with colostomy bags or even with ind disability ugly, it’s a physical change. There’s so much in
invisible disabilities. But in the main, we still cherry pick. a wheelchair; the number of diferent heath complications
Adam Pearson, the British actor, presenter and campaigner I have – so why should I feel ashamed of wanting to change
As told to Laura Potter. Photographs Getty, iStock Barbie that Mattel brought out was very safe. She looked just bones, but it’s my environment that disables me, not my
my appearance?
with neuroibromatosis, is really the only person with very
noticeable disabilities on our screens. Even the ‘inclusivity’
I’ll always have my impairment, I’ll always have brittle
body. We should be putting pressure on society to change
like a regular Barbie, but was in a wheelchair – and she’s not
attitudes, rather than telling individuals to use mantras and
that representative, as only eight per cent of disabled people
are wheelchair users. We need to look at all types of
tell themselves they’re beautiful. We should have better,
authentic representation, we should educate people better,
disabilities, or excluded people feel even more marginalised.
so nobody grows up feeling like some kind of alien species.
Secondly, how you feel about your body changes from
It shouldn’t be left to the individual, because that pressure
your teens to your 20s to your 50s. It’s natural to go through
stages where you don’t like your body. I fear that this pressure
to constantly love yourself sends the message we’re not
anybody who has a form of mental illness.
allowed to feel negatively towards our is a big burden – particularly for somebody young, or for
Body neutrality, which preaches that self-worth
bodies. If those completely normal We should isn’t based on appearance, doesn’t ring true for me
feelings are suppressed, how will that either. It’s about seeing your body as a vessel that
manifest? We’re encouraging men to put more can take you where you want to go in life. For a lot
cry, to be sensitive, but we’re asking of disabled people, their body doesn’t do that.
women to always be OK. pressure on Sometimes my body fails me on a dramatic scale,
Body positivity tells you that you and body positivity or neutrality might make me
should be ashamed of saying, ‘I want society to feel guilty that I’m disappointed by that. I also need
to change how I look.’ With body to know my body inside out – for example, the
positivity, if you’re overweight and change, not whites of my eyes turn blue if I’m about to have
you’ve been fat-shamed, you’re told you a fracture. I need to be very in tune with my body
should ignore that and love yourself. people with – being neutral towards it isn’t an option.
When plus-size inluencer Michelle I would prefer to have campaigns ighting for
Elman started posting gym pictures, my rights, rather than telling me how to feel about
she faced a backlash, but why shouldn’t disabilities myself. I feel good by being able to get to work
she exercise? The assumption is that and to socialise, but I can’t do that if the public
you want to make those changes to your body for other transport system is failing me, so why don’t you ight with
people’s beneit, but that often isn’t the case. me to remove those barriers? That’s how I’ll feel more body
If you have a disability, how you feel about your body isn’t positive, because I won’t feel excluded. I would rather have
down to what society thinks. If I have a fracture, the bone more emphasis on how society can change, rather than how
will not heal in the same way, so it will deform – that means I can change my outlook as an individual, and I think most
that every time I fracture, I have to come to terms with my women would agree – disabled or otherwise.
healthy-magazine.co.uk 31
HEALTHY PROMOTION
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your
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make us think about how to protect the Health and LithoLexal Osteoporotic “chalky” supplements.’
long-term health of our joints and bones. Bone Health also contain Vercilexal Rosie Tough, East Lothian
We may associate osteoarthritis with old – another unique ingredient from a
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degenerative joint condition. Up to a Shown in clinical studies to be plant-based. Highly recommend it.’
third of suferers will retire early or more efective than glucosamine in Ann, Hampshire
reduce their working hours as a result, supporting joint mobility, LithoLexal is
while 20 per cent will experience a complete solution to support healthy ‘I’ve been taking LithoLexal Joint Health
symptoms of depression and anxiety. joints and bones at any stage of life. for about three weeks now. I’ve noticed
Like our joints, our bones are I’m not as stiff with my knees in the
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to 3 million people in the UK have couldn’t walk properly.’
osteoporosis. Women are particularly ‘Miss L’, Merseyside
afected post-menopause, as hormonal
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and 50 per cent of women over 50 will and I can feel a lot of improvement in my
sufer a fracture due to osteoporosis. shoulder, neck and fingers. I like this softer
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UNIQUE AND EFFECTIVE recently. If I could describe the changes in
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BALANCE
theCLINIC
the latest health advice from leading specialists, just for you
THINK OUTSIDE THE BOX
Words Laura Potter. Photograph Stocksy shape of green spaces matters, and the results were surprising. People who lived near green spaces
It may be hip to be square, but when it comes to parks, wonky is the way forward. We already know that
natural environments have a positive impact on human health, but a new study looked at whether the
that were more complex in shape, or were linked to other parks by greenways, had a lower mortality risk
– and the more complex the park shape the better. So if you’re looking for a natural high, forget that boxy
local green, and head instead for a charmingly skewwhiff open space.
healthy-magazine.co.uk 33
BREAKING
POINT
Osteoporosis is common
in women over 50, but is
often only diagnosed after
a broken bone. In the
spirit of prevention, nurse
consultant Sarah Leyland
asks the questions that
will help you assess – and
reduce – your risk
WHAT’S YOUR ARE YOU COVERED UP?
BODY TYPE? Think about your exposure to sunlight.
1 Osteoporosis is a progressive disease that 2 If you’ve had skin cancer and you’re being
causes bones to become thin and fragile as you incredibly careful, if you’re culturally covering
get older, making them more likely to break. up, or if you live in Scotland, where there is less
You could say one of the biggest risk factors is sunshine, consider a supplement. One study
being female, as it’s four times more likely found that in 2018, people living in southern
among women. During menopause, women lose England were exposed to suicient vitamin D, THE EXPERT
oestrogen, making us lose bone mass rapidly. via sunlight, for 28 more days than those living
SARAH LEYLAND is an
Additionally, women are usually smaller, with in Scotland. You can also top up your vitamin
iner bones, so any loss of bone has a greater D via your diet – ind it in oily ish, fortiied osteoporosis nurse consultant
at the Royal Osteoporosis
impact. Being under- or overweight is also bad foods and egg yolks. Everyone in the UK should Society, with over 20 years
for bones. Ethnicity plays a role, too – African- consider taking a supplement throughout winter,
experience providing
Caribbeans tend to have bigger, stronger bones but avoid huge doses as research shows this can information and support
than Asians and Caucasians. be damaging. Stick to 10mcg, or 400 IU, a day.
34 healthy-magazine.co.uk
theCLINIC
IS YOUR is fat-soluble, but low-fat foods have HOW’S YOUR
‘HEALTHY’ DIET just as much calcium if not slightly BALANCE?
3 RESTRICTIVE? more, so get a balance. 8 ‘Postural sway’ – a measure
We tend to focus on calcium and of balance – is another risk factor. A
vitamin D, but our bones need a WHAT’S YOUR study measured postural sway in 1568
range of vitamins and minerals, so BOOZE INTAKE? women, followed up over a period
we need to eat a calcium-rich, well- 4 Drinking excessive alcohol of 15 years. Those with the highest
balanced diet that includes colourful afects your bone-building cells. It sway were found to have twice the
fruits and vegetables, proteins, fats seems to be toxic in some way, but the risk of fracture of women with the
and carbohydrates. Our bones store link is more complex than that because lowest sway. When high postural
calcium, and the body needs a steady people who drink excessively often have sway was combined with low bone
balance, so as this need increases, it poor nutrition, and are at increased mineral density, they had a ive times
could leach calcium from the bones if risk of falls. That’s not to say people higher overall fracture risk, and an
we haven’t eaten enough. We all need should worry and not drink at all, just 11 times higher risk of osteoporotic
700mg daily. More people are avoiding stay within recommended guidelines. fractures. A combination of ‘strength’
dairy, or going vegan, and if you (One study even found small amounts and ‘steadiness’ together can better
eliminate anything, you need to check of alcohol raised oestrogen levels, predict fracture risk. It’s why we
you’re getting enough calcium from which helps protect bones.) Also stop suggest things like brushing your
other sources. You also need some fat smoking, which impacts cells, and teeth while standing on one leg until
in your diet, because vitamin D is linked to reduced bone density. you wobble, because that’s when your
balance is being challenged and you
can really improve it.
DID YOUR GRANDPARENTS SHRINK? HAVE YOU
Did your parents, or their parents, lose height as they aged? It could BROKEN
5 be that their spinal discs got harder and latter, but sometimes when 9 A BONE?
people shrink it’s thanks to vertebral compression fractures, which are a Any fracture or break isn’t in itself
sign of osteoporosis. Research has also shown that if one of your parents has a risk factor for further fractures, but
broken a hip, that increases your risk of a hip fracture, too, and, of course, if fragility fractures are. Anyone will
either parent had osteoporosis that’s also a risk factor. It may simply be to break a bone with suicient force
do with bone size and frame, but there is a genetic link. put upon it, but if you’re breaking
a bone easily, from a standing height,
WHAT DO YOU SEE THE GP FOR? the classic reason, certainly in
Certain conditions can be risk factors. Rheumatoid arthritis comes top postmenopausal women, is that their
6 of the list, as the inlammation seems to afect bone health. Anything bones have thinned. According to the
that reduces sex hormones, such as an early menopause or anorexia nervosa, are Royal Osteoporosis Society, more than
other red lags. If your period has ever stopped for several months, other than as 270,000 people in Scotland currently
a result of pregnancy, contraception or polycystic ovary syndrome, the reduction have broken bones in their spine, but
in oestrogen levels may have weakened your bones. Certain medications also 178,000 of them don’t even know.
play a role. Glucocorticoidal steroids are brilliant for reducing inlammation, A bone can squash down on itself, so
but also afect bones. Anti-epileptic drugs, diabetic drugs and proton pump it becomes lattened, and although it
inhibitors (often prescribed to reduce stomach acid) may be problematic, too. heals, it stays in that squashed shape,
Over the last decade, drugs for breast and prostate cancer, called aromatase which is why you can get loss of height
inhibitors, have been researched, too. While they’re good at reducing cancer risk, or curvature of the spine. They can
as they suppress sex hormones, they don’t have a good efect on the bones. happen without us realising because
they can be painless. You may think if
HAVE YOU HAD A SEDENTARY STAGE? it doesn’t hurt it doesn’t matter, but
Immobility is bad for bone health, so if you’ve been on bed rest for once you’ve had one fracture you’re at
7 long periods, we know that’s an issue. Bones like to work, because greater risk of having another. It’s not
when you stress a bone, chemical changes happen that help stimulate it the case for everyone, but it is a good
to stay strong. You need to do a combination of weight-bearing exercises with indication bones have lost strength.
impact – so jogging, skipping, hopping – and muscle-strengthening exercises; Falling out of a tree and breaking your
anything from from gardening to sport. Exercise to look after your back arm at seven won’t have an impact on
is important too, so things like Pilates. You may need to use weights to push osteoporosis risk, but those easy
yourself harder, as we don’t always challenge our muscles in day-to-day life. breaks aged 50-plus can.
healthy-magazine.co.uk 35
theCLINIC
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Without adequate vitamin D, we can’t absorb
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if you are vegetarian, so spritz BetterYou DLux+
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spoonful or drop it in your drink. tablets) provides both, and is suitable for vegans.
BOOST YOUR B-VITS NATURAL OESTROGEN
According to the Royal Osteoporosis Society, Phytooestrogens are thought to have a slight
vitamin B12 supports your bone-building cells ‘oestrogrenic’ effect, which may help to keep
and helps control levels of homocysteine (an bones strong in postmenopausal women. You
amino acid found in the blood), which is linked can find them in soya, so this Holland & Barrett
with an increased risk of breaking a bone in older Organic Soya Drink Unsweetened (£1.29, 1l),
people. Try Holland & Barrett Complete B which is organic and free from dairy, lactose,
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36 healthy-magazine.co.uk
theCLINIC
S P O T L I G H T O N S U P P S This recently discovered
nutrient is thought
C H O L I N E to aid liver health,
cognitive function and
foetal development.
Here’s what to know
WHAT IS IT?
Only recognised as a required nutrient in 1998,
choline is a water-soluble compound, which the
body produces in small amounts. Initially, it was
identified as a B vitamin, as they have similar
functions in the body, and it’s still sometimes
referred to as vitamin B4. Choline supports liver
function, metabolism, the nervous system and
muscle movement, while it’s critical for normal
brain development. It’s thought to be important
for pregnant women, too, as it may help to reduce
the risk of neural tube defects in babies, along
with complications such as preeclampsia and
premature birth.
Although the liver produces small amounts,
dietary sources are required to achieve adequate
levels. In the UK, there’s no recommended daily
intake, but in the US, ‘adequate intake’ levels are
set at 425mg per day for women and 550mg per
day for men. Generally, it’s found in the diet from
lecithin, a type of fat. For this reason, animal-
derived foods including liver, eggs, fresh cod and
salmon are a good source. It’s also in cauliflower,
broccoli, soybean oil and wheatgerm. Soy lecithin
– a food additive commonly found in ice cream,
dairy products, breads and margarine – also
contains choline. If you’re not achieving adequate
levels, you can take a dietary supplement.
HOW DOES IT WORK?
Choline plays a number of roles in the body. It’s
needed to make the membrane that surrounds
your cells, and compounds that act as messengers
between cells. Choline also supports DNA
synthesis, and is required to make the
neurotransmitter acetylcholine, which is involved
in functions such as muscle movement, memory
and regulating heartbeat. It also helps the body
produce a substance that is required to remove
cholesterol from the liver. For this reason, healthy
choline levels could reduce the build-up of fat in
the liver. Additionally, choline helps convert the
amino acid homocysteine to another one called
methionine. High blood levels of homocysteine
can increase the risk of heart disease and stroke,
so it’s believed adequate levels of choline might
help to prevent them.
healthy-magazine.co.uk 39
theCLINIC
WHAT’S THE EVIDENCE? Choline NEURAL TUBE DEFECTS (NTDs)
As choline was identiied as an essential nutrient top-up One US study investigated the relationship
fairly recently, research is in its early stages. between women’s choline intake around time
However, some studies have linked a deiciency to Take one to three of conception and NTDs (defects of the brain,
liver damage. Research also suggests endurance caplets daily, spine or spinal cord) in babies. The indings found
athletes (such as marathon runners), people preferably with a diet high in choline reduced the risk of NTDs.
who drink alcohol, postmenopausal women and meals. Holland & However, other studies have not observed the
pregnant women are at greater risk of deiciency, Barrett Choline same link, so more in-depth research needs to
while vegans may also need higher dietary levels. & Inositol (£7.99, be done before assuming cause and efect.
However, evidence into its health claims are mixed, 100 caplets,
so more research needs to be done. hollandandbarrett. WHO CAN TAKE IT?
com) Choline supplements are safe for most healthy
IMPROVED MEMORY adults, but always stick to the dosage stated on the
A US study investigated the link between choline pack. Children and teens need a smaller dose than
intake and brain function – 1391 adults completed adults, so consult your GP irst. The US daily upper
questionnaires outlining their dietary habits limit for adults stands at 3500mg per day. Exceeding
over two time periods, before undergoing safe limits can result in side efects such as diarrhoea,
brain-behaviour evaluations and MRI scans. The nausea or drops in blood pressure, but it’s unlikely
results found those with a higher dietary intake you’d reach these levels from diet alone.
displayed better verbal and visual memory. The
research could have promising applications for the
efectiveness of choline in preventing memory loss
MARATHON RUNNERS, PREGNANT WOMEN
AND PEOPLE WHO DRINK ALCOHOL ARE AT
GREATER RISK OF A CHOLINE DEFICIENCY
and Alzheimer’s. However, other similar research
has found no link, so further study is needed.
FATTY LIVER DISEASE
A large-scale study investigated the relationship
with non-alcoholic fatty liver disease – it involved
over 56,000 adults who were teetotal or consumed
negligible alcohol, and had no history of liver
disease, heart disease, or cancer. All underwent
a liver ultrasonography, and dietary habits were
assessed. The results found healthy normal weight
women with the highest choline intakes had a 28
per cent lower risk of fatty liver disease. However,
the study showed no association between dietary
choline and fatty liver disease in men.
BREAST CANCER
A population-based study of 1508 women looked
into the link between choline intake and breast
cancer risk. The results showed that those with the
highest dietary choline had a 24 per cent lower risk
of developing breast cancer than those with the
lowest. A number of studies have been carried out
to look into the connection between choline and Words Niamh Leonard-Bedwell. Photographs iStock
cancer. While there have been mixed indings,
there has also been a large meta-analysis, which
brings together all the studies, suggesting choline
may be protective against cancer. Therefore, more
robust research needs to be done to determine
whether there’s a link between choline and cancer.
40 healthy-magazine.co.uk
HEALTHY PROMOTION
The
secret
to gut
health
Keep your digestion
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with the natural
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o you ever feel bloated, heavy and uncomfortable, to mind for its incredible eicacy and safety: rhubarb.
D with all the unpleasant efects associated with mechanisms in perfect balance. The irst is an osmotic
Rhubarb is so efective because it combines two
poor intestinal transit? Your stomach swells,
tenses, twists and stops you moving freely… Living with poor hydrating action (which helps to ‘loosen’ blockages in the
intestinal transit is a very personal issue and we can feel gut), while the second is stimulation of intestinal transit (by
alone, as it’s not something we can talk about easily to others. activating muscle contractions).
And yet irregular, slow, or disrupted transit is not unusual You’ll ind this incredible plant working in synergy with
– did you know that 2 in 3 women, 50% of seniors and 20% extracts of ig and tamarind in clinically proven Fruits &
of men sufer from intestinal transit problems? And the Fibres Regular. In a study of 20 women with poor intestinal
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signiicantly increase the number and frequency of stools,
WHAT CAUSES SLUGGISH TRANSIT? and a signiicant decrease in the proportion of hard stools.
Occasional sluggish digestion can afect anyone and is often Rich in ibre, this highly efective and 100% natural
due to a change in habits, such as when travelling or on solution contains extract
holiday. Our eating habits change – we eat in restaurants and of rhubarb from Tibet. The
at irregular times – while heat, the stress of travelling, sitting chewable cubes come in packs
for several hours and time diferences are also factors. of 12 or 24-day supply, and you
To maintain good digestive function, it is important to can take it daily without any risk
remember to drink enough water – a minimum of 1.5 litres of irritation or dependency.
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if that is still not enough, there are natural and efective suitable for vegetarians.
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RHUBARB – YOUR INTESTINAL ALLY
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Fruits & Fibres Regular is available in Holland & Barrett stores and online at hollandandbarrett.com
DO YOU
CARRY THE
B L U E P R I N T
FOR FEAR?
The latest science suggests anxiety and
phobias may be passed on by our parents – and
earlier ancestors. We examine the evidence,
and what that means if they’re an issue for you
42 healthy-magazine.co.uk
theCLINIC
an’t enter a room if a big spider is lurking in the
THE EXPERTS
corner? Never learnt to swim because you can’t
bear the thought of sinking into water? Feel too
Cterriied to drive on the motorway or get on a plane?
Phobias are thought to afect 10 million of us in the UK to
varying degrees. And while phobias of lying, spiders, dogs and
conined spaces are common, it’s possible to develop one in
response to almost anything, from birds to clowns. Recently,
DR MEG ARROLL
is a chartered psychologist Apple even faced a backlash over the multiple mini-cameras
and scientist, with expertise on the iPhone 11 because it triggered those with trypophobia,
in the field of behaviour an aversion to repetitive patterns and clusters of holes.
change, specifically with So what exactly is a phobia? ‘It’s a type of anxiety disorder
regard to health, wellbeing and can be extremely overwhelming and debilitating,’ says
and performance. psychologist Dr Meg Arroll. ‘When you are near the source
drmegarroll.com of your phobia – whether that’s an object, animal, situation
or so on – you may become very distressed, with physical
symptoms such as trembling and sweating. Even thinking
about it can trigger symptoms.’
When it’s a ‘simple’ phobia (centred around a particular
object, animal, situation or activity), you can probably lead
a normal life as long as you stay away from the source.
PROFESSOR LANCE However, when it’s a ‘complex’ phobia – such as agoraphobia
WORKMAN (fear of situations where escape may be diicult, such as
is a visiting professor of
psychology at the University public transport) or social phobia (fear of social situations)
of South Wales, with an – in which the source of the fear is so pervasive it’s hard to
interest in evolutionary and escape, it can have severe consequences for the way you live.
biological psychology ‘A feature of phobia is avoidance, so you go out of your
way to ensure you’re not in the situation that triggers your
fear,’ says Dr Arroll. With some phobias, that’s not too
diicult – for example, if you’re in the UK and have a fear of
snakes, you’re unlikely to come across one, although it may
mean you avoid visiting certain countries. A phobia about
lying or getting in a car can be a lot more disruptive.
THE SOURCE OF YOUR DREAD
‘Our emotional, psychological and behavioural responses
are a complex mix of genetic predispositions and life
experiences – in particular, early life experiences,’ says Dr
Arroll. ‘Then you can throw in cultural norms – for example,
a dental phobia can be underpinned by the received wisdom
that none of us particularly enjoy a dentist visit – plus
temporary physiological factors, such as tiredness, hunger
and stress, which can make any fear worse.’
There’s also some evidence hormones may play a role –
scientists at the Karolinska Institute in Sweden found that
women are more likely to experience phobias, and a study
from the University of Sydney suggested that women in
their 40s are most likely to develop dental phobias – more
evidence that hormone changes at perimenopause can be
linked with heightened anxiety. Traditionally, phobias have
been thought to stem largely from two sources.
Early life trauma ‘We know this is predictive of anxiety
later in life, much more so than trauma in adulthood,’ says
Dr Arroll. ‘Events such as major disasters or war, death of
loved ones or caregivers, personal childhood health issues,
and more common occurrences such as divorce, are related
to both anxiety and depression in adulthood.’
healthy-magazine.co.uk 43
theCLINIC
CASE STUDY
Parental responses ‘If a parent is anxious, a child may
model this,’ says Dr Arroll. ‘There’s also a phenomenon “My parents’ experiences
known as information transfer, where parents communicate
lessons on safety, harm and wellbeing that can contribute to led to my social phobia”
a child’s fears and anxieties – for example, telling them not Jo*, 44, explains how she’s certain that her parents’
to talk to strangers may unknowingly reinforce a child’s traumatic backgrounds influenced her own anxieties
anxious responses and behaviours. Modelling can also be
“bottom-up”, where parents begin to model their child’s ‘My parents both have troubled histories as their families were
anxiety, and this can in turn create a loop, whereby anxious persecuted in Uganda in the 1970s, under the dictator Idi
behaviours become common within the family unit.’
Amin. Growing up in England, although we were secure and
had a good life, I remember them being on edge. They taught
EVOLUTION OF WORRY me the world was not a safe place. I was anxious even as a
The latest thinking, however, points to the idea that phobias child, and had sleep problems – I’d have terrible nightmares.
run far deeper. For evolutionary psychologist Professor Lance In my teens, the real problems started. I was bullied at school
Workman, there’s no doubt our ancestral heritage plays a role, and came to fear being in groups. I dropped out of uni after
building certain fears into us. ‘Think about animal phobias,’ he three weeks and my world grew smaller – I lived with my
says. ‘When you consider that most of our evolutionary history parents and couldn’t work as I hated meeting new people.
occurred in equatorial Africa, where you can encounter I thought it was just the way I was, until I read about social
poisonous snakes and spiders, it made sense for our ancestors phobia and realised I ticked the boxes. That was the first step.
to fear and avoid such creatures. It’s often said phobias are I started having CBT, and improved to the point of being able
learned, but such learning is channelled. That is, we’re more to take a college course and start work in an accountancy
likely to learn some things rather than others. For example, firm. I’m not completely cured – I still struggle in groups and
today it would make more sense for us to learn to fear electrical get fearful in unfamiliar situations – but I can overcome it, up
appliances than spiders, but we don’t. We simply don’t have to a point. Although my parents don’t have a social phobia like
an evolutionary history of dealing with electrical appliances.’ me, I think their understandable fears set me up to develop it.’
Further evidence that our phobias are built-in comes
from the ages at
which they tend to “SOME PHOBIAS DEVELOP
develop, adds Prof
Workman. ‘For AT CERTAIN STAGES.
example, toddlers, ANIMAL FEARS COMMONLY there is research to suggest that these epigenetic changes
who are dependent may have an efect on the psyche. Emory University School
on their parents APPEAR AT AGES THREE TO of Medicine in Atlanta, USA, found trauma can be embedded
to protect them SIX. SOCIAL PHOBIAS OFTEN in DNA. This suggests that if your ancestor had an
from predators, experience involving crowds of people, say, that fear could
tend not to develop DEVELOP DURING THE become encoded in their genes.
animal phobias, TEENAGE YEARS” But the research is in its infancy and critics point out
but they do become that most of it has been carried out in animals and can’t be
especially anxious when they are away from their parents. assumed true for humans. While there’s no doubt about the
‘Between the ages of three and six, however, animal fears genetic and evolutionary role in phobias and anxiety, Prof
most commonly appear. This makes sense as, at this age, Workman is unconvinced about the epigenetic factor. ‘We
a child will become more mobile, so more likely to be further are more likely to have fears passed on by our parents, by
away from their parents and to encounter dangerous observing their reactions to stimuli,’ he says.
animals. When they reach their teenage years, they’re more
likely to develop social phobias about their behaviour around TREATING YOUR FEARS
peers. Again this makes sense, as being ostracised from the Given their complex roots, it’s no wonder phobias can be
group could have severe consequences.’ Most of us grow out hard to treat. Dr Arroll stresses the importance of seeking
of such fears – or at least they lose intensity. ‘But if you had help. ‘You’re unlikely to be able to manage a true phobia
particularly frightening experiences during these stages, you on your own, and may develop more avoidance strategies,
may develop a phobia and retain that into adult life.’ which can make it worse.’ But there is treatment available. *Name has been changed. Words Charlotte Haigh. Photographs Stocksy
Emerging research suggests an ‘epigenetic’ factor – in ‘There is clear evidence that CBT – cognitive behavioural
other words, if your parents or other ancestors went through therapy – can reduce the severity of a speciic phobia,’ says
a traumatic experience, it could have left a sort of chemical Prof Workman. ‘CBT is a form of talking therapy which
watermark on their genes, which is passed down through the considers our thoughts, beliefs and behaviours and can
generations. The genes don’t mutate, but the way they’re teach us new coping skills which alter these over a number
expressed changes. One study looked at the records of sons of sessions. A phobia may not be completely cured, but over
of prisoners of war abused in the American Civil War and 50 per cent show a noticeable improvement. That may be
found they were likely to die earlier than their peers. And enough to change the way you live your life.’
44 healthy-magazine.co.uk
HEALTHY PROMOTION
Prostate support
Made with flower bark and pumpkin seeds, New Nordic Prosta Vital is ideal
for men looking for a natural way to help maintain normal prostate function
any men over 50 pomelo, turmeric, galangal, long and
M experience a larger black pepper, lavender and vitamins.
prostate than when
they were young, and this can afect WHY NEW NORDIC?
urination. The prostate gland (also New Nordic is a leading manufacturer
known as the bladder neck gland) is of herbal supplements. The Swedish-
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However, while the vast majority of created Prosta Vital, a completely new
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New Nordic Prosta Vital is available in Holland & Barrett stores and online at hollandandbarrett.com
theCLINIC
S H O U L D I T R Y I T ?
LUCID
DREAMING
It’s thought
learning how to
dream lucidly could
aid physical rehab,
improve sports
performance and
even treat PTSD.
Here’s how to go
full Inception
ver found yourself in the middle of a dream and spend your nights, lucid dreaming is believed to have several
realised that something wasn’t quite right? Whether positive applications in real-world scenarios.
you’re on a mission to Mars and bump into your old
E head teacher on board the spaceship, or you ind WHAT’S INVOLVED?
yourself in the middle of a zombie apocalypse with only While some people are able to lucid dream without much
a rubber duck to use as a weapon, suddenly something clicks thought, others have to mentally prepare while awake to
and you realise you’re dreaming. And more often than not, be able to experience a lucid dream. One technique called
you wake up. But what if you could not only stay asleep, but ‘reality checking’ relies on a real-world stimulus behaving
take control of the plot, too? Well, a practice called lucid diferently in a dream, so you know you’re really asleep
dreaming is based on exactly that principle. (think the forever-spinning top in the ilm Inception). You
Lucid dreaming relies on the individual realising that might train the behaviour of touching a wall when you’re
they are in a dream and purposefully inluencing the dream’s awake, only for your hand to pass through it in your dream,
narrative. Like most dreaming, it typically occurs during or begin to notice that if you come back to reading the same
rapid eye movement (REM) sleep, when your brain is more line of text in a dream, it changes. In another method, called
active and your heart rate increases, compared to non- ‘waking back to bed’, it’s recommended that you set an alarm
REM sleep. It’s believed that around 55 per cent of people ive or six hours after going to sleep, wake up and stay awake
experience a lucid dream during their lifetime, while just 23 for about half an hour, by doing something gentle like reading,
per cent of us have lucid dreams once a month, or more often. then go back to sleep. The aim is that you’ll be immediately
For some, it will occur spontaneously, while others actively immersed into REM sleep, where you’re more likely to dream
attempt to experience a lucid dream. You can also seek lucid lucidly. You could also try mnemonic induction, where you
dream therapy (LDT), in which the practice is presented repeat a phrase to yourself, such as, ‘Tonight, I will be aware
as a trainable skill. As well as being an entertaining way to that I’m dreaming’, in order to will it into happening.
healthy-magazine.co.uk 47
theCLINIC
CASE STUDY
“I tried it!”
FOR 39-YEAR-OLD HYPNOTHERAPIST AND
WRITER LEAH LARWOOD, LUCID DREAMING
OFFERED A SENSE OF FREEDOM WHEN
SHE BECAME A MOTHER, AS WELL AS
BOOSTING HER CREATIVITY
‘I’ve always had very vivid dreams, but I only realised it was a
“thing” in my late 20s, after my dad went to a lucid dreaming
workshop held by an international trainer called Charlie Morley.
Dad came back with a handout, and once I read about the
things you could do, I started dreaming about flying, exploring
different places and meeting celebrities. The first few years,
I just used it for fun, but as I approached my mid-30s, I began
to go deeper. I did some retreats and workshops with Charlie,
and did some reading around it. When I became a mum, it
was good for a bit of escapism. I’d lived in the Caribbean for a
couple of years and after my daughter was born, I’d go back to
one of the beautiful beaches in my dreams. It took the edge off
WHAT ARE THE BENEFITS? my sleep deprivation as it left me with a sense of having done
As the dreamer can control the outcome, some people something. I’m also writing a collection of poems at the moment,
propose it may be useful for overcoming phobias. This is which are all about lucid dreaming. Sometimes a dream is so
because the sleeper can gradually expose themselves to the vivid, it sparks an idea – it’s given me a lot of inspiration.’
things they fear in the safe environment of a dream (though More info at charliemorley.com
research is needed to back up this theory). For people with
recurring nightmares as a result of conditions including dreaming. Later, in a follow-up questionnaire, both
PTSD, gaining authority over dreams could prevent treatment groups reported experiencing fewer nightmares,
distressing outcomes. Lucid dreaming is also thought to but there were no signiicant changes in sleep quality, or the
improve your motor skills, as the same area of the brain severity of other PTSD symptoms.
(the sensorimotor cortex) is activated when you move in
a dream as when you move in real life. For this reason, it’s SPORTS PERFORMANCE
believed lucid dreaming might help athletes improve their A 2018 study analysed 16 lucid dreamers from diferent
performance, as well as having applications in rehabilitation countries. Interviews found that they reported very
for people with physical disabilities. realistic dreams, in which activities including sports could
However, lucid dreaming might not be safe for people be practised, with the relevant equipment and sparring
with mental illnesses that make it diicult to distinguish partners readily available. Thirteen of the 16 interviewees
between thoughts and real-life events, such as reported the positive efects of lucid dream practice,
schizophrenia. Also, people with ongoing sleep conditions with 10 participants indicating that it improved physical
probably shouldn’t actively try the ‘waking back to bed’ performance afterwards. Other positive efects included
method, as it might deny them the rest they need. improved conidence and lexibility. The indings seem
to suggest LDT might be helpful in improving sports
ANY SCIENCE BEHIND IT? performance. However, this research relies on truthful
It’s still relatively understudied, but scientists have been reporting from a small group of lucid dreamers, so it might
able to observe lucid dreaming by asking their subjects to not be completely accurate.
perform a pre-agreed signal while they’re dreaming lucidly
(for example, moving the eyes twice to the right and twice IMPROVING MOTOR SKILLS
to the left in quick succession). The research has observed In an online experiment, 68 participants were split into four
increased levels of activity in the frontal areas of the brain groups before performing a typing task. One group could
during lucid dreaming, compared to non-lucid REM sleep. only practise for the task by lucid dreaming. A second group
This is signiicant because these areas, typically associated was allowed to practise mentally while awake, while another
with higher-order functioning, such as logical reasoning, group was allowed to practise physically and a fourth group, Words Niam Leonard-Bedwell. Photographs Plain Picture
only usually show high levels of activity when we’re awake. who weren’t allowed to practise at all, were used as a control.
All three practise groups signiicantly improved their
TREATING PTSD performance on the task compared to the control group,
In a small study into PTSD, 23 suferers who were indicating that lucid dreaming is an efective form of
experiencing nightmares were given either individual preparation. But more research needs to be carried out
training, group training, or no training at all on lucid before we can assume any real-world applications.
48 healthy-magazine.co.uk
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