Healthy (March - April 2020)

HEALTHY PROMOTION





Unlock





your




energy









Find out how a daily iron
supplement like Spatone
Liquid Iron could help you
unleash your full potential









N E W LO O K ,

o get the most out of your women across the UK whose dietary S A M E G R E AT
T body, it’s vital to fuel it intake of iron is below the level needed P R O D U C T
properly, and among the
to meet their daily requirements.*
most important micronutrients you Spatone Liquid Iron has been helping
need every day is iron. It’s a workhorse DAILY IRON SHOTS women meet their iron needs for
of a mineral that performs many It’s easy to top up your iron levels years, so you may already be enjoying
functions, from helping your body with supplements, so no need to start its benefits. And while it is getting a
produce red blood cells to regulating chewing on girders. However, some fresh new look, it’s the same great
the immune system and ighting people ind that conventional iron product it has always been. Available
infection. The body can’t produce iron, supplements come with unpleasant in single-shot sachets, in 14 and 28
*National diet and nutrition survey 2008/09-20016/17. Food supplements
should not be used as a substitute for a balanced diet and healthy lifestyle
so it has to be ingested and is especially side efects, including constipation, day packs, it’s the easy, gentle way to
important for those who live an active stomach pain and nausea. take iron at home or on the go.
lifestyle because of its role in normal Fortunately, one of the simplest
metabolism, helping support your ways to take iron is also one of the
body to release natural energy. gentlest on your stomach: Spatone
It’s no surprise, then, that low iron Liquid Iron is a daily
levels can lead to tiredness and a lack of supplement made with the
energy, and can have a huge impact on unique iron-rich water
how you feel day to day. But it’s not from Snowdonia National
always easy to get enough iron from Park in Wales. Shown to
your food – especially if you’re among be more easily absorbed
the growing number of people following than conventional iron
a plant-based diet. Women in particular supplements, Spatone has
are susceptible to low iron levels due to fewer side-efects. And it’s
blood loss during their period. In fact, also available with added
recent igures show a big increase over vitamin C, which further
the last 10 years in teenage girls and aids absorption.


Spatone Liquid Iron is available in Holland & Barrett stores and online at hollandandbarrett.com

BALANCE




the best in fitness inspo, trends and workouts








Barry’s Senior Bootcamp? We often
take a softly-softly approach to
exercise among older people, suggesting
gardening, walking or stretching. But
according to new research, the key
to staving of dementia is upping the
intensity. When people aged between
60 and 88 exercised in short, sharp
bursts, their memory improved up to
30 per cent, while those who worked
out moderately saw no improvement.
They were monitored over 12 weeks
and took three sessions a week. The
HIIT group did four sets of high-
intensity exercise on a treadmill for
four minutes, followed by a recovery
period, while the rest either did
moderate-intensity aerobic exercise
for nearly 50 minutes continuously, or
stretching – and the HIIT group were
the only ones who saw a substantial
improvement in memory. So train
harder for your body, and your brain.
























Words xxxxxxxxx Photographs xxxxxxxxxxxx Words Laura Potter. Photograph Stocksy
















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Your f i t


parkrun k i t










PB kit you want to up your Saturday morning game.
You’ve completed the Couch to 5K and now


Try these specialised bits of kit to help you
smash your best parkrun time yet




3
1
















2









4




1 The earphones 2 The socks 3 The warm top 4 The gilet 5 The tights
If music spurs you Breathable socks made This long-sleeved layer While the weather’s still Made of quick-drying
on, you’ll find these with a merino wool blend covers your arms and cold, a padded gilet will fabric, with a high-rise
Bluetooth earphones that helps repel bacteria hands to keep you keep your core warm back for good coverage,
helpful. And when you’re naturally to prevent warm. But you won’t and allow you freedom plus a draw-cord under
training in the evenings, odour. Cushioning overheat, thanks to of movement. Plus, it the waistband, these Compiled by Niamh Leonard-Bedwell
the LED neckband adds around the heels and engineered mesh in features zipped pockets stylish leggings will stay
to your visibility. soles protects your feet. those high-sweat areas. to stow your valuables. put as you move.
ACTION WIRELESS SPORTS DARN TOUGH VERTEX NO SHOW SWIFTLY TECH LS CREW, £68, KALENJI RUN WARM WOMEN'S GILET, OWN THE RUN 7/8 LEGGINGS,
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104 healthy-magazine.co.uk

FITNESS


































































The shoes The armband The T-shirt The sports bra The watch
With a mesh upper and If you’re tracking your run Temperature-regulating Ultra-supportive and This provides useful stats
plenty of cushioning, on Strava, this reflective fabric keeps you cool, available in over 60 on heartrate, pace and
these are lightweight armband keeps your while the highlighter- sizes, this minimises energy levels, while GPS
yet comfy for 5K and phone close and secure. bright colour helps you bounce, while a soft measures your distance.
beyond. Extra padding There’s a handy pocket stand out in the crowd inner layer reduces You can also pair it with
at the back helps avoid and card holder hidden and find your friends chafing – running never your smartphone to see
slippage and blisters. at the back, too. quickly at the finish. felt so comfortable. incoming texts.
SAUCONY GUIDE 13, £119.99, ULTIMATE PERFORMANCE RIDGEWAY DHB WOMEN'S SHORT SLEEVE RUN ORIGINAL SUPPORT RUNNING BRA, FORERUNNER 45S, £169.99,
SPORTSSHOES.COM ARMBAND, £15.99, 1000MILE.CO.UK TOP, £25, WIGGLE.CO.UK £50, RUNDERWEAR.CO.UK BUY.GARMIN.COM




healthy-magazine.co.uk 105

HEALTHY PROMOTION






Your energy lift



action plan








Need a boost? Clif Bar
is the healthy way to stay
energised every day


e’re all juggling more than ever these
W days. Chasing a happy work-life
balance can be tough, and leave us
feeling exhausted. But there are ways to give your
daily energy levels a lift, whatever life throws at you.
MAKE TIME FOR YOUR PASSION
If you’re constantly tired, it could be because
life has become a grind – so reconnect with
what kindles your passion, and re-energise.
It could be a hobby like painting, or playing
an instrument. Studies also show that
volunteering boosts happiness, which in
turn boosts your energy.
SET A GOAL
It doesn’t have to be a triathlon – it could be
running your local parkrun, or committing to
a local yoga class for one term. Having a goal
motivates you and gives a sense of achievement,
another great psychological energiser.
CHECK YOUR D
Fatigue can sometimes indicate you’re lacking
in vitamin D, needed for everything from
healthy bones to immunity. Our bodies make this
super-vit from sunlight in summer – so roll up
your sleeves and pop outside. In winter, you may
need a supplement.
SNACK HEALTHILY
A balanced diet can slip if we’re overwhelmed,
with no time to plan healthy meals. But reaching
for junk food is always bad news in the long
run. Stop yourself lagging by keeping healthy
snacks on hand – in your bag, desk drawer
or cupboard. Clif Bar is the perfect daily 6 G R E AT R E A S O N S TO C H O S E C L I F
energy lift, made only from nutritious, natural, 1 No animal-based ingredients 4 Made only with natural
plant-based ingredients. Each has 15-18 per – ideal if you’re following ingredients – no E numbers
cent organic rolled oats, for a longer-lasting a plant-based diet. or fructose corn syrup.
energy ix. They’re ideal when you’re craving 2 A great source of fibre 5 Contain only ethically
something delicious – no wonder they’re the – up to 5g per bar. sourced cocoa, from Rainforest
leading energy bar in the US. Choose from 3 Packed with protein Alliance Certified farms.
Chocolate Chip, Crunchy Peanut Butter or – up to 11g per bar. 6 They taste delicious!
White Chocolate Macadamia Nut.
Clif Bar is available in Holland & Barrett stores and online at hollandandbarrett.com

FITNESS



























Pole






position















*Female Chauvinist Pigs: Women And The Rise Of Raunch Culture by Ariel Levy (Simon & Schuster, £5.99)
Forget what you think you know about pole female sexual power than an expression of it’.
Agreed, Levy. No degradation, dehumanisation,
dancing – it is empowering, feminist and objectification or male gazing for me, thanks!
shaking up fitness, says Jane Bull Fast-forward to 2019. I’m a pole performer,
certified instructor and judge. I co-own Electra
Productions, a pole art production company, and
work with one of the world’s largest international
pole competition teams. I’m still a feminist.
an you be a feminist and a pole dancer? I get that the idea of ‘feminist pole dancers’
1000 per cent YES. There is no doubt can seem confusing and even paradoxical. Pole
in my mind that pole dancing is one of started in strip clubs, where women were often
C the most potentially empowering and not empowered. Many dancers employed in clubs
feminist fitness activities women can do. Despite today are actively working to change this, but not
this, I’m never surprised to get a judgmental look everyone knows or honours that.
when I tell people ‘I’m a pole dancer’. I get it.
I resisted trying a pole class for years because EXPRESS YOURSELF
THE EXPERT I was a ‘good feminist’. My undergraduate course To unpack what makes pole feminist or
taught me about the patriarchy: female sexuality empowering, it might help to consider what
JANE BULL commodified by and for men. I like to tell the story female empowerment means. In my opinion,
is a pole performer, and an of one typical campus frat-style party in 2005, my when women are given permission, autonomy
instructor with the Canadian resulting rant, and a friend who handed me Ariel and a safe space to express themselves in a way
Pole Fitness Association.
Follow @ladyjane_dance on Levy’s Female Chauvinist Pigs*, saying, “I think that makes them feel confident, respected and
Instagram or visit poleart.ca you’ll appreciate this.” Levy wrote that ‘spinning honoured, this leads to empowerment. Any
greasily around a pole… is more a parody of subsequent dehumanisation or other negativity


healthy-magazine.co.uk 107

FITNESS






JANE BULL DEMONSTRATES
THE EMPOWERING ART OF POLE





I walked into my irst pole class in the midst
of a toxic relationship with itness. Despite
working out 5-6 days a week, I had no real body
conidence. I was exhausted with overtraining at
gyms, and tired of counting calories. I thought I’d
be too weak to do anything and would walk away
from a pole class feeling defeated. And while I did
slide right of the irst time I touched the pole,
I also amazed myself with how much I could do.

STRENGTH AND SKILL
Those irst basic spins made me feel like I was
lying! My body’s momentum gave me a sense of
weightlessness that I’d never experienced before.
And best of all, the instructor did not once mention
calories or fat-burning. Her entire focus was on
skill-building, so we could learn how to ly higher.
I was instantly enamoured. After a few weeks, I
noticed a huge increase in my upper-body strength
without ever focusing on ‘strength-training’. We
trained skills irst – physical strength was a side
efect. As my skills developed, so did my overall
conidence and self-esteem.
I found that pole dance also helps us unlearn
patterns of self-consciousness and body shaming,
and crushes the tendency to
judge others. Because we use
Pole helps us unlearn patterns of self- our skin for ‘grip’ on the pole,
consciousness or body shame, and we see each other’s real bodies
crushes the tendency to judge others in all their glory – stretch marks,
cellulite, pregnancy and so on
– portraying the vast array of
ascribed to women who self-express is done by human female experiences. Women celebrate
the viewer/consumer, no matter the context. each other’s diverse bodies, and this extends to
When dancers started opening pole itness diversity in self-expression. Although not all pole
studios, they sent a message: women can pole on dance is sensual or sexual, its historic roots ofer
their terms. It turns out there are ininite ways an opportunity for women to explore sensuality
a person can pole on their terms, not only for the in a safe, non-judgmental environment. The tone
enjoyment of others, but to make themselves feel has been set: pole studios can be a safe haven to
good. Today, pole is everywhere around the world explore whatever you need to do, away from the
from FKA Twigs videos to small-town studios, daily realities of patriarchal life.
and not just because sex sells. Pole genuinely is In a world where women internalise
helping thousands of women live better lives. But disempowering messages about our self-worth,
why? Let me highlight a few of the many reasons. re-framing what it means to be ‘it’ according
to our own standards is a key piece of why pole
WINNING AT FITNESS helps women feel good in their bodies. Building
It’s obvious that most women struggle with body conidence, self-esteem, and self-determination is
image, and this shapes how we relate to itness. what makes pole one of the best ways to be it and Photographs Lynda Allen Photography
We are bombarded daily with messages that we a feminist. Today, I’m grateful for the women who
aren’t ‘enough’: fat-shaming, ageism, ableism, the developed pole in the clubs, and I respect those
list goes on. Pole challenges those messages, and who choose this as their livelihood – without
it’s changed my relationship with itness forever. them, I wouldn’t be a feminist pole dancer.



108 healthy-magazine.co.uk



FITNESS







Lower yourself down until your arms are at a 90-degree angle, with your upper arms parallel to the floor and your forearms pointing downwards.

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e
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e
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e
This versatile move improves upper body strength
and strengthens your core – all it requires is your
t
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a
M bodyweight and a surface to sit on

hen it comes to working out your arms, it can be tempting to grab a large weight, do some biceps curls and hope for the best. But if you want to improve your upper-body strength as a whole, it’s important not to neglect your triceps, which are the relatively small muscles at the back of your upper arms. ‘Triceps dips are a useful exercise to keep on rotation in your workouts as they are proven to improve upper-bod




















W to stabilise you as you dip down. TO MISTAKES Compiled by Niamh Leonard-Bedwell. Photograph Alamy

yourself back up to
Lift the starting position, keeping your arms tucked in and squeezing your triceps as you come up. Repeat as many times as you like.
4 or are experiencing pain in your elbows or wrists when performing triceps dips. Hold a light dumbbell with both hands, extend your arms above your head and slowly lower it behind your head, keeping your elbows tucked in close to your head. Extend your arms upwards, and repeat the move for as many reps as you like. Triceps kick-backs Again, this is a slightly easier way to target your triceps. Place yo











D S
N
S A N
P O
I S I
D N AT
S O C breeze, or an elbow injury makes them painful, Annie Edmonds has the solution. For a more challenging move, try walking your legs slightly further away and fully extending your legs fully in front of you (but keeping your bum back and close to your chair). Alternatively, perform a basic triceps dip with the knees bent, but place a weight on the thighs to increase the resistance. Overhead
I Whether you’re finding triceps dips a
P I
E AT F I Extend your legs
C I D
I R O
R VA
T M














Slide yourself forwards and lift your bum just off the chair, pressing down into your palms as you slowly lower yourself down towards the floor. Keep your elbows tucked in close to your sides.
2






Start sitting on the edge of a chair, bench or box with your hands palm down either side of you, fingers facing forwards. Your feet should be no more than hip-width apart. Relax your shoulders and lift your chest outwards.




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FITNESS











After years spent
cheering her son
from the sidelines,
Lesley Reynolds,
53, bought her
first BMX bike four
years ago, and
finally got in on the
action. This May,
she’ll compete at
her second World
Championships

























hardly exercised before this – I’d go to a spin class
or Body Pump once a week, and I’d occasionally
“I took up ‘I was it. Every week, I stood at the side of the track
go on my mountain bike with my sons, but that
watching my son Jacob, now 15, train or race in the freezing
BMX at 49, cold, shouting, “Pedal!” I was always telling him what to
do, but obviously having never done it myself, I didn’t have
a clue. People would laugh and say, “If you think you know
how to do it, you should give it a go.” The nature of the sport
and now meant that I was always looking for parts for Jacob’s bike as
he grew. I’d need to change the pedal cranks or get a longer
stem, and one day I came across a complete adult cruiser
for sale, so I decided to buy it.
I’m world You can’t sit down and pedal because the seat’s so low. It’s
‘The irst thing to negotiate is riding a bike standing up.
harder than you think to learn to do that – even for little
number 10” kids. I rode around and around the car park practising, and
once I’d mastered that, my next challenge was getting brave
enough to go down the start hill, because they’re steep.


healthy-magazine.co.uk 113

FITNESS



















LESLEY AT THE
2019 BMX WORLD
CHAMPIONSHIPS,
IN BELGIUM

I started of near the bottom, then got halfway up and
worked my way to the top. You don’t want to ly down the
start hill or you’ll be too out of control to negotiate the irst
jump safely, so I went really slowly to start with, but you also
need enough momentum to get up the irst jump. The other
big challenge is getting the conidence to go a bit faster
each time. When I started racing, I was always miles
behind everybody, but people would cheer me on
because it was a big joke back then. I just loved it; I’ve had Belgium, in 2019. That was an unreal feeling. I was
it was exhilarating. 53 and going to my irst World Championships,
‘Age doesn’t matter when it comes to riding BMX
– I’m proof of that. Of course, elite athletes start when struggles cycling on the same track as the world’s best
athletes. I just tried to focus on the race, otherwise
they’re small, but anyone can do it. I was scared of I could have been consumed by nerves.
falling of – who wouldn’t be? I still see people falling with anxiety ‘I came 35th out of 59 women in my age group,
of all the time, so I’m cautious, particularly because which wasn’t too bad. At the moment, men have
it’s always in the back of my mind that I have to get in the past. a 50-plus category, but women only have a 40-plus
Jacob and myself home afterwards.’ one. We’re hoping that will change – there are
BMX racing deinitely enough of us now. A lot of the women who
THRILL OF THE RACE raced together have become friends since – we’re
‘I don’t think I ever realised I had talent, I just kept has helped planning to train together this spring, in Alicante.
racing because I loved it. Then other people would ‘Next up are the Nationals, in early March, at
join so I wasn’t last any more, and I kept getting faster boost my the indoor National Cycling Centre in Manchester
and more conident. I’m pretty fast now – I can keep – a seriously scary track. I’ve also qualiied for the
up with some of the little ninjas, as I call them. Before confidence World Championships in Houston, Texas, in May,
long I was training every week and competing every as I inished 10th in the world in 2019. It’s exciting,
weekend. It took over my life. You start competing locally at but it can be challenging. I work as a tutor (I used to teach), and
club level, then you work up to race at a regional level and after have to fund everything myself: my lights, my entry, even my
a year you can compete for your region nationally. Jacob was own shirt. But I can’t wait to line up at the start gate.’
already competing nationally, so we were going all over the
country, but after a year we started doing nationals together, LIFE-CHANGING BOOST
travelling as far as Scotland, from our home in Cornwall. ‘These days, I’ve never been itter, and I go to the gym three
‘I qualiied for the British BMX Championships, but times a week. I train with all ages and I’m leaving younger
during training, I came of and broke my hand. I was riders behind – I’ve even lapped some of them! There are
supposed to stay of my bike for six weeks, but the some really good women in my age group in my region, the
Championships were ive weeks away, so I just strapped it up South West – I regularly race with the world number four As told to Laura Potter. Photographs Gregory Martin @photogregmartin
and did it. I didn’t race hard, I was at the back just enjoying and ive. We’re ones to watch, the GB team.
the fact I was there. That was the irst time I’d ever ridden ‘I’ve struggled with anxiety in the past, and BMX has
against the best in the country in my age group and it fuelled helped hugely. It’s given me conidence, it gets me outside, it
my ambition even more. gets the endorphins going, it gets my heart rate up, and I feel
‘Every race is exciting and has its own challenges – some so good after riding my bike. Plenty of people thought I was
tracks are scarier and more technical than others, but you crazy when I started riding, but BMX has changed my life.
just get on and do it. After two years of racing nationally, I feel like a completely diferent woman to the mum who was
I qualiied for the UCI BMX World Championships in Zolder, cheering from the side of the track. I’m totally hooked.’



114 healthy-magazine.co.uk





R E A D E R O F F E R

































Healthy sleep,




healthy life











Give your bed a health
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healthy-magazine.co.uk 117

HEALTHY PROMOTION





Support



your health,




naturally






When your body needs support
during medical treatment, these
nutritional products could help

















FOCUS ON REDUCE SIDE
HAIR LOSS EFFECTS
The most commonly known A study with herbal yeast
side effect of chemotherapy supplement Strath* in 177
is hair loss. Although the use radiotherapy patients showed
of supplements should be positive results in reducing the
discussed with your doctor, a side effects of treatment.
specific hair supplement may Along with improvements in
help. Silicea capsules are high physical activity, appetite,
in the essential silica mineral, subjective condition and
along with key nutrients, which haemoglobin concentration,
can help maintain normal hair patients taking Strath showed
growth, while improving the positive weight development
skin’s moisture and elasticity. compared to the control group.
FIGHT UTIs EASE THE
A common side effect of QUEASE
chemotherapy can be Ginger has a long history of
increased risk of urinary tract use in providing relief from
infections. This is because nausea. In fact, the NHS *“Schweiz. Zschr. GanzheitsMedizin” 8(6), 1996, F.H. Schwarzenbach, K.W. Brunner
along with lowered immunity, suggests consuming ginger-
chemotherapy drugs can flavoured drinks or boiled
aggravate the urinary tract. sweets before and during
Bladapure combines treatment. But don’t over-
D-mannose with organic indulge – a US study identified
cranberry and key nutrients that just 1-2g was enough to
to create an inhospitable ease symptoms, equivalent
environment for E.coli, the to just two to three Gin Gins
main cause of infection. candies per day.


All products available from Holland & Barrett stores and online at hollandandbarrett.com

because self care is health care






















































Ever wondered if the dreams that leave you in a
cold sweat, or screaming your household awake,
actually serve a purpose? According to a new
study, they do – by preparing you for stress IRL.
Researchers used brain scans to identify which
areas were activated when people experienced
fear in their dreams. They found that once the
subjects woke up, the areas of the brain that
manage emotions responded to discomfort more
efectively – so the longer someone felt fear in
Words Laura Potter. Photograph Stocksy in the future, but for now, at least, it makes those
their dreams, the less those areas were activated
when they looked at distressing imagery. The
thinking is we simulate frightening situations
while asleep in order to better react to real fear
when we’re awake. The team are hopeful dream
therapy could be used to treat anxiety disorders

irksome nightmares feel less futile. For more on
dreaming’s potential beneits, turn to page 47.


healthy-magazine.co.uk 119



BALANCE





It’s vegan.




It looks good on Insta.




But is it good for you?





Experts say deficiencies linked to vegan diets and other ‘healthy’ regimes
are impacting our brains. So what are the risks of a restrictive diet?


W O R D S B Y L A U R A P O T T E R
eganism has enjoyed a bumper couple of
years, with those eschewing animal products
quadrupling in ive years. But it’s not all rosy. A
V number of prominent experts have been voicing
serious concerns that there are potential serious health risks What’s actually happening is lots of people are developing
associated with being entirely plant-based – which are not horrible deiciencies and coming of it – because it’s made
being properly communicated to the general public, if at all. to sound too simple.’
So who are these experts? First, Professor Mary Fewtrell Derbyshire worries we’re charging headlong into veganism,
of University College London told an audience at the with a poor understanding of the implications. ‘These diets
2017 meeting of the European Society for Paediatric can be lower in vitamin B12, choline and omega-3 fatty acids
Gastroenterology, Hepatology and Nutrition that ‘it is – nutrients that are important for brain development and
diicult to ensure a healthy and balanced vegan diet in health, and become even more important at key life stages
young infants, and the risks of getting it wrong include such as pregnancy, when foetal brain development is also
irreversible cognitive damage.’ taking place,’ she says. ‘These diets could be unintentionally
Then, in August 2019, public health nutritionist impacting the health of the next generation.’
Dr Emma Derbyshire, writing in the journal BMJ
Nutrition, Prevention & Health, warned that we could THE RISK
be overlooking a potential choline crisis thanks to VITAMIN B12
‘accelerated food trends towards plant-based diets’. The most widely discussed risk of a vegan diet is a vitamin B12
And, in September 2019, Professor Alice Stanton told deiciency – as this is only found in animal foods, including
an audience at an event organised by the Institute for meats, ish, poultry, eggs and dairy, or those rich in micro-
Global Food Security that nutritional risks had ‘taken organisms such as yeast.
over from cigarette smoking as the biggest killer’. Plus, ‘Vitamin B12 is essential for brain health and is
according to her research, red meat causes ‘less than fundamentally unavailable on a vegan diet, except through
one per cent of nutrition-related deaths’. supplementation or fortiication,’ says Medlin. ‘Vegans can
None of these experts are questioning the ethics of get it via nutritional yeast and fortiied foods, but there’s now
a plant-based diet, but they are all incredibly worried a growing a stigma in the vegan community about relying
about potential health pitfalls, and the fact that these on fortiied vegan products, because people are trying to
are routinely underplayed. ‘I’m massively concerned get away from processed food. In reality, processed foods
about the oversimpliication of veganism,’ says are their best bet.’
dietitian Sophie Medlin. ‘If the big proponents of Medlin says that up to 50 per cent of vegans are B12
vegan diets were more honest about the risks, more deicient, and the impacts are far-reaching. ‘People can
people would be able to stay vegan, and if that’s the start to develop brain fog, anxiety and depression as well as
right thing for them ethically, that would be better. bowel problems, because B12 is essential for nerve function,
and you’ve got lots of nerves in your bowel,’ she explains.
The risks for children and infants is even more concerning,
causing developmental delay, seizures, failure to thrive,
reduced IQ, intellectual disability and even brain atrophy.
‘During pregnancy and up to the age of two, a child’s brain


healthy-magazine.co.uk 121



BALANCE






is rapidly developing its structural function and there’s
a big risk that B12 deiciencies could cause learning The risk
disability,’ says Medlin. ‘That damage is irreversible.’
Symptoms of B12 deiciency can also mimic autism Essential fatty acids
spectrum disorder and ADHD. ‘Adults in the latter stages
would experience paranoid delusions, irritability and Another study that cast doubt on the healthy
sleep problems, while in children it can cause behavioural reputation of a vegan diets made headlines
problems and irritability, thanks to poor brain development in September 2019. Researchers followed
in the frontal lobes, which are crucial to socialisation,’ says 48,000 people for up to 18 years and found
Medlin. ‘In specialist centres, diet would be looked at, but that those on plant-based diets had a 20
parents or teachers struggling with a child’s behaviour may per cent higher risk of stroke. Medlin thinks
not think about dietary deiciencies.’ this is because vegan diets often lack
As a professor of paediatric nutrition, Fewtrell shares certain nutrients, including omega-3 fatty
this concern. ‘Infants and toddlers have high nutrient acids, leaving brains vulnerable. These are
requirements to ensure that they grow and develop normally essential nutrients which we can’t make
– and this is especially important for the brain,’ she says. ourselves so have to get from our diet – the
‘Providing suicient nutrients without using animal sources NHS recommends one portion of oily fish
can be challenging and requires planning, as well as the use per week, rich in omega-3s EPA and DHA.
of supplements – especially B12,’ she says. She also points ‘ALA is the plant-based omega-3, and
out another common pitfall facing parents who raise their can be converted in small amounts into
children vegan. ‘Plant-based diets are bulky and infants useful omega-3 fatty acids, but on its own
have small stomachs, so they can easily get full without it’s pretty useless,’ she says. ‘About 25 per
consuming suicient nutrients.’ cent of our brain would be made up from
DHA fatty acids in an ideal world, to shore
THE RISK up the physical structure of the brain, so
AMINO ACIDS AND CHOLINE when we remove fish oils, it’s like removing
Amino acids, and the amino acid-like nutrient choline, the bricks in your house and replacing
also hit the headlines thanks to Derbyshire’s article. ‘The them with polystyrene – it still works, but
paper was about raising awareness,’ she says. ‘There is a is less robust. Then if you have any sort of
need to better assess choline intake in the UK because at weakness – you get a concussion or have
the moment we don’t know how much people are obtaining. a stroke – the chances of it being more
Choline is predominantly found in eggs, milk, lean meat damaging for your brain are higher.’ You also
and ish. While it can be obtained from broccoli, soy beans need EPA for your cardiovascular system,
and pulses, it’s generally in smaller amounts and we need to including the arteries in your brain and blood
know more about the bioavailability of choline from foods.’ flow to your brain. ‘Vegans miss out on both,
But why is it so crucial? According to Harvard Medical unless they supplement with algae oil.’
School, choline ‘speeds up the creation and release of
acetylcholine, a protein that carries signals among brain
cells and is important for memory and assorted other brain
functions.’ Research has shown people with diets high in
choline are more likely to do well in memory tests, while Vitamin B12
MRI scans have associated high choline consumption with
healthier brain tissue. For more about choline, see page 39. deficiency
While the body does produce choline, it can’t make it in
suicient quantities, so you need to get it from your diet. in children
Similarly, there are nine ‘essential’ amino acids that the body
cannot produce and must be sourced from food. ‘Animal can cause
proteins always contain all the essential amino acids,’ explains
Medlin. ‘So if you’re only having plant proteins, you need to behavioural
ensure you’re eating a wide range every day to get them. Soya
contains all the essential amino acids, but not in the same problems
proportions as a glass of cow’s milk or a piece of cheese.’
and
THE RISKS
VITAMIN D, IODINE, AND IRON irritability
Then there’s vitamin D, of which, according to Medlin,
vegans obtain less than 10 per cent of the recommended
amount from their diet. ‘All children – vegan or not –


healthy-magazine.co.uk 123

BALANCE







Understanding
your requirements


What we eat is linked to everything from
diabetes to cancer, but a ‘poor diet’ isn’t
one thing. ‘We all know if you eat bacon for
breakfast, ham for lunch and sausages for
dinner, you’re at high risk for poor health,
but you also are if you’re vitamin B12-
deficient,’ says Medlin. ‘Any food group
that you eliminate has a consequence.’
The experts we spoke to all share
concerns around mainstream messaging.
‘When vegan diets are discussed, people
should be supplemented with vitamin D on a daily basis, do not distinguish between their effects
but again, the snobbery around supplementation is causing at different stages of life,’ says Fewtrell.
some parents not to do this.’ ‘There are many potential advantages of
Even those making small adjustments to their diet need consuming fewer animal foods, for the
to be aware. Almost a quarter of Brits have swapped to population and the environment. However,
plant-based milks, and while they’re often fortiied with we need to highlight the fact that children,
vitamin D and calcium, producers don’t add iodine. A 2017 as well as pregnant and lactating women,
study of hundreds of pregnant women in southwest England have specific requirements.’
found 73 per cent weren’t getting enough of this mineral. When people go vegan for health
Iodine deiciency is a leading cause of preventable brain reasons, they may also misinterpret the
damage worldwide. Our main source is cow’s milk, so even evidence. Most studies compare a ‘typical
non-vegans who steer clear of dairy are at risk. Once again, Western diet’ to a vegan diet, and the former
the often well-meant rejection of ‘fortiied’ foods can play tends to be categorised as ‘high in animal
a role. ‘Companies are bringing out plant milks without any protein, sugar, starch, and fat’. That’s not
fortiication, which is irresponsible,’ says Medlin. what most health-conscious people eat,
Finally, iron, needed for healthy blood cells, is harder to so they’re probably already doing well.
get from plants, as ‘non-haem’ iron isn’t as easily absorbed ‘Ultimately, we’re arguing about nuances
as iron from animal products. It’s thought 50 per cent of of diet among the worried well, when we
vegetarians are iron-deicient – a particular concern for young should think about improving the advice for
bodies. ‘Low iron will mean children struggle with energy, those who would really benefit,’ says Medlin.
making them less likely to engage in learning,’ says Medlin.



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124 healthy-magazine.co.uk



+
l i f e
s k i l l s











H O W





T O





T A L K






A B O U T





S E X









We’re often told communication is the key British National Surveys of Sexual Attitudes and
Lifestyles showed that the strongest predictor of
to a healthy and happy sex life – but that’s both short- and long-term sexual problems in any
where the advice ends. So how do we type of sexual relationship is a lack of efective
communication,’ says sex educator Alix Fox.
actually approach that conversation?
‘Clear, compassionate and ongoing
conversations about sex are essential if you and
t’s one of life’s strange ironies that talking your partner are to feel optimally comfortable
about sex with a partner can make you and satisied with your love lives,’ Fox adds. ‘The
feel a whole lot more vulnerable than toxic myth abounds that if two people “have good
I actually, well, doing it. Whatever your chemistry” or are “meant to be”, they’ll “just know”
situation, from a lost spark to a desire to turn what each other’s desires are – but that’s simply
good sex into great sex, advice like ‘just talk untrue. It’s natural for our moods and tastes to
about it’ really doesn’t cut it – particularly when shift over time, and there’s a very limited amount
you’re worried about causing ofence. As a result, that can be gleaned about someone’s wishes and
many couples resign themselves to a sex life less emotions via non-verbal communication like body
than they deserve, or simply split up. ‘The latest language. I’ve seen too many promising pairings



126 healthy-magazine.co.uk

BALANCE









Only a limited amount can be

gleaned about someone’s

desires from body language




love life over a cup of tea at least once a week,
even when things are going great, helps normalise
chatting about sex, and makes it easier to do so if
you encounter a bump in the road.’

BEWARE THE ‘GENIE N
I
THE LAMP’ DILEMMA
‘Just like Aladdin was restricted to asking the
genie for just three magic wishes, lots of us feel
like we can’t ask for too much between the sheets,
lest we be viewed as picky, greedy or tough to
please,’ says Fox. ‘This can lead to infuriating
situations where lots of efort is being made,
THE EXPERT
communication ostensibly looks healthy, and the
sex is almost excellent, but it falls short because
someone fears they’ll seem demanding if they
make the inal few requests they need in order to
feel totally fulilled.’ Worrying about not wanting
to seem ungrateful is a big problem, so couples
ALIX FOX should make it clear to one another that they
is a sex educator and co-host won’t take feedback and direction personally, says
of BBC Radio 1's Unexpected Fox. ‘“I’m here to learn, I learn from hearing and
Fluids. She is a script adviser I’m excited to do both,” should be your motto.’
for Netflix's Sex Education,
I
and an ambassador for the MAKE ‘SEXCUSES’, F
charity Brook (brook.org.uk). THEY’RE NECESSARY
‘In an ideal world, we’d all be able to deliver and
receive radical, unlinching honesty to each
other without feeling embarrassed, nervous
or hurt,’ says Fox. ‘But if you’re in a long-term
break down because the couple encountered a relationship and haven’t always been honest
sexual hiccup, and presumed it must indicate an about sex, it can be deeply diicult to tell your
inherent, unixable lack of compatibility, rather partner that, actually, that “special move” they
than a need for some good talking and listening.’ do is more “ouch” than “ooh”. You might worry
Here’s how to navigate the conversation. about crushing their conidence, or that they’ll
be ofended by the fact you’ve been ibbing about
TAKE T OUTSIDE OF what you like for so long.’ But there are lots of
I
THE BEDROOM outside inluences that can legitimately change
‘Assessing sex straight after it’s happened, when sensuality, says Fox: ‘Menopause, pregnancy, the
you’re both naked, tired and vulnerable, isn’t side-efects of medications and contraception,
always the best time,’ says Fox. ‘Telling someone stress, what point you’re at in your menstrual
you’d like them to change the way things are is cycle, tiredness – the list goes on. If it’s a choice
likely to go down better if you broach the subject between using one of these as a neat scapegoat
at a calm moment when neither of you is rushed, to explain why you don’t seem to be having
and outside the bedroom – so the space doesn’t the same physical response and are suggesting
become associated with awkwardness and switching things up, versus staying schtum and
tension. Making a pact to check in about your sufering, then use that sexcuse.’


healthy-magazine.co.uk 127

BALANCE

























WHAT F
I
YOUR PARTNER
WON’T ENGAGE?
‘If talking one-on-one just isn’t
happening, it might be time for a
threesome – with a therapist,’ says
Fox. Choose a member of the
College of Sexual and Relationship
Therapists (COSRT) or the
TURN TO SOME SAUCY Institute of Psychosexual
RESOURCES Medicine.
‘Sex-themed podcasts can be great conversational
ice-breakers, especially as you can Google one
that addresses a topic you’d like to broach, then
just happen to have it playing next time the two
of you are cooking/washing up/whatnot,’ says
Fox. She recommends Where Should We Begin?, Listening to a sex-themed
recordings of couples’ counselling sessions with
psychotherapist Esther Perel, and the Meg-John podcast together can be
& Justin Podcast, hosted by the authors of the
book Enjoy Sex (How, When And If You Want To). a great ice-breaker
‘Their website (megjohnandjustin.com) also has
afordable, downloadable guides and zines, to often too tired for sex, but I wonder whether
help you brainstorm lists of the things that you’d being intimate more often could be a good stress
be keen to try sexually, are tentatively open- buster for us both.” Now comes the “yeah” – talk
minded about, or turned of by. This can help you about something positive you’ve enjoyed that
and your partner see where you overlap.’ Or you they’ve done recently, to boost their self-esteem.
can head to modernmann.co.uk to anonymously Then, invite them to share their thoughts – “Is
submit a question to Fox – she answers listener there anything you think could help, or you’d like
queries on the Modern Mann podcast. to try together?” This way, talking feels like a
collaborative, two-way process, and you can agree
TRY THE ‘CARE, AIR, YEAH, positive ways to move forward as a pair.’
SHARE’ FRAMEWORK
‘My technique is designed to help you bring up GET PLAYFUL
delicate topics in a sensitive way, that doesn’t ‘A great way to learn about each other’s fantasies
feel like an attack,’ says Fox. ‘First, show you is to each set up a wish list of items on a sex toy
care about your lover’s needs and concerns – for site like lovehoney.co.uk, then take turns to buy
example by saying, “I know that work has been your partner a gift from their selection every
stressing you out lately, and I want to support other month or so,’ says Fox. This can be an easy, Words Hattie Parish. Photographs Stocksy
you.” Set the conversation up in a way that’s low-pressure way to initiate discussion about
considerate and attentive, using sentences that your likes and dislikes. ‘Looking at your partner’s
start with “I”, rather than “you”. Next, air what’s choices can teach you a whole lot about what
on your mind in as inclusive a manner as you types of fantasies have been playing on their
can manage. For example, “I’ve noticed you’re mind,’ points out Fox.



128 healthy-magazine.co.uk



HEALTHY PROMOTION






Regain





your





sex life









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put up with painful
sex. Using YES

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mean less lubrication, while certain For longer-lasting help, there’s YES OB product has been a real life-changer, and
medications, including antidepressants, plant oil-based lubricant. So why not has saved my relationship with my partner.’
can trigger vaginal dryness. give YES a try, and reboot your sex life.


YES lubricants are available in Holland & Barret stores and online at hollandandbarrett.com

BALANCE


















If you want to improve
your sex life you need to

understand your desires





















Workshop




your sex




drive








ou might think sexual response happens between low level all the time. Anything happening around you right
your legs, but the action really happens between now that makes it an inappropriate time to be aroused – the
your ears. The mechanism in your brain that people you may be with, the location you’re in, the stress
Y governs sexual response has two main parts. One you may be experiencing, even how you feel about your body
part is a sexual accelerator, or Sexual Excitation System, that and your sexuality – can keep the brakes on. So the process
notices sex-related stimuli – everything you see, hear, smell, of becoming aroused is the dual process of turning on all the
touch, taste, think, feel, or believe – and sends the ‘turn-on’ ons, and turning of all the ofs.
signal. It’s functioning at a low level all the time. Even now, When a person struggles with sexual arousal, desire,
as you read this, a little bit of ‘turn-on’ signal is being sent. or orgasm, the diiculty might be too little stimulation to
The other part is the sexual brakes, or Sexual Inhibition the accelerator, or it might be too much stimulation to the
System, which notices all the good reasons not to be turned brake – and it’s usually too much stimulation to the brake.
on right now – everything your brain interprets as a threat – To maximize your sexual wellbeing, you need to notice
and sends the ‘turn-of’ signal. The brakes, too, function at a what activates the accelerator and what hits the brakes,


healthy-magazine.co.uk 131

BALANCE







WORKSHOP IT: CHANGE CONTEXT
Think of the contexts you have identiied as making sex
great as your ideal sexual context. Life is rarely ideal,
but what if you could change your context, to make
it just a little better? Brainstorm a dozen (or more)
changes you and/or your partner could hypothetically
so you can begin shaping your life to turn on the ons, and make. (Tip: getting rid of things that hit the brakes
(especially) turn of the ofs. can be more important than adding stimulation to the
Some common things that activate the accelerator: accelerator.)
partner characteristics; feeling ‘wanted’ by your partner;
feeling connected to your partner; thinking about sex,
reading erotica or looking at porn or other sexually explicit Generally, couples who sustain a strong sexual connection
media; being touched just the ‘right’ way; being in a setting over the long term prioritize sex. They decide that it matters
you associate with sex (such as on holiday at a place where for their relationship that they set aside the mundane aspects
you previously had a positive sexual experience). of their shared life – jobs, kids, friends, sleep, or even just
Some common things that hit the brake: stress; some television. They close the door on all those things, and
body image; shame; performance anxiety; fear of being they show up. They put their bodies in the bed. They let their
interrupted or caught; relationship characteristics skin touch their partner’s skin, and their body remembers.
(especially trust); a history of sexual trauma; parenting (eg People sometimes ask me, ‘If you have to plan it, doesn’t
constantly being touched by your children, thus associating that mean you don’t want it enough?’ On the contrary. Is
touch with parenting mode rather than sexy mode); worries there anything we do that really matters to us that we don’t
about reputation; and feeling expected or obliged to have sex. plan? Too often, waiting to be in the mood means waiting
for your life to be calm enough for you not to be stressed,
and because many of us sustain a state of stress for years at
WORKSHOP IT: YOUR ACCELERATOR a time, that means waiting indeinitely. And worse, the more
Think of a few sexual experiences you’ve had, whether you wait, the more frustration, isolation, and worry builds
solo or partnered, and write down what aspects of these up. ‘Am I broken? Are they? Is our relationship doomed?’
experiences activated the accelerator, making it easy to The mood comes when there’s enough stimulation on the
get aroused. And think about when you’ve struggled with accelerator and enough turning of of the brakes.
arousal or desire, and write down what aspects of those This is an edited extract from The Come As You Are
experiences hit the brake. Workbook by Emily Nagoski (Scribe, £14.99)


Whether a sensation is perceived as pleasurable or
uncomfortable depends on context. When you’re in a S O W H AT C O U N T S
great, sex-positive context, almost everything can activate A S A S E X- P O S I T I V E
your curious, desirous approach to sex. When you’re in a
not-so-great, stressful context – whether due to external C O N T E X T, AC C O R D I N G
circumstances or internal factors like self-criticism or TO S C I E N C E ?
performance anxiety – almost nothing will activate that
curious, exploring, desirous experience. l Mental and physical wellbeing: Being confident
and healthy, both emotionally and physically.
l Partner characteristics: Having an attractive
WORKSHOP IT: IDENTIFY CONTEXT partner who respects you and accepts you.
Think of three great sexual experiences you’ve had, l Relationship characteristics: Feeling trusting
then three not-so-great ones – not terrible, just sort of and affectionate in your relationship; feeling
OK. Identify which aspects of the context increased or desired by your partner.
diminished pleasure. What do you notice? l Setting: Perhaps on holiday or at home with
the door locked – and being approached in a way
that makes you feel special.
When people struggle with their sexuality, it’s rarely l Other life circumstances: Work, money, the
because there’s something wrong with them. It’s more likely state of the world, and all the other non-sexual Abridged by Laura Potter. Photographs Stocksy
something in their context has changed, whether it’s personal factors that influence the state of our brains.
wellbeing, partner characteristics, relationship factors, or life l Ludic factors: ‘Ludic’ means ‘playful’. Do
circumstances that have nothing to do with sex. That means you feel free to experiment, explore, and play
when you consider creating change, often it’s more efective with your partner?
to focus on changing the context than on changing you.



132 healthy-magazine.co.uk



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TR AVEL





OUT OF THIS WORLD: THE
ANANDA SPA SITS IN THE
FOOTHILLS OF THE HIMALAYAS

























MOUNTAIN POSE







It might seem a long way to go to practise your sun salutations – but
when Carole Beck beat a retreat to the birthplace of yoga in northern
India, she emerged with her soul soothed and a stronger body


t turns out there’s more to yoga than downward dog. The main guest building is a short walk from the imposing,
In fact, there are ive essential elements of yoga, golden-hued palace, along pathways planted with exotic
according to ancient Indian yogic wisdom. The spider lilies and scented with night jasmine. Other rooms
I irst are the yoga postures, known as asanas. Then overlook the palace gardens, while there’s the option of
there’s pranayama breathing, a type of yogic breath control; suites and guesthouses, complete with private pool and
savasana, the much-needed rest at the end of your workout; butler. This is one of India’s most famous health resorts and
and a healthy – preferably vegetarian – diet. an international centre for ayurveda. It’s made it a celebrity
The ifth yogic element focuses on meditation and draw, with Bollywood and Hollywood royalty, including Uma
positive thinking. Some Hindu gurus consider this the most Thurman and Oprah Winfrey, among previous guests.
important of the ive – after all, we are what we think, or
so they say. By following yoga, it’s thought you can develop LOOK OUT FOR TIGERS
a positive outlook and bring harmony to your life. The adventure starts once you leave the local airport, an
It’s fair to say the yoga programme at India’s ive-star hour’s light north of Delhi. Passing dusty roadside stalls
spa resort Ananda, in the Himalayas, aims to tick of all ive selling tropical fruits, masala chai tea and pakoras, the road
– so your menu, mind and mood are nurtured here, not just cuts through Rajaji National Park, a stretch of forest where
your mountain pose. But this is no hard-mattress, rise-at-5am elephants, leopards and tigers roam wild. Dotted along the
ashram. The hotel, set in the grounds of a maharajah’s palace verge are road signs warning of wild animals crossing. I kept
in the lowland Himalayas, ofers luxury with its asanas. my eyes peeled, especially for the tigers, but never saw them.
My room was sumptuous with cool linen, comfy pillows On arrival, my irst appointment was with the on-site
and even a bath menu. Every evening, a healthy Indian ayurvedic doctor, who identiied my dosha. According to this
delicacy was placed on my bed, accompanied by a motivational ancient Indian healing science, we are all one of three primary
message. The balcony had a sweeping view of the sacred River doshas – vata, pitta or kapha – each of which is associated with
Ganges and, far below, the town of Rishikesh, said by many diferent characteristics, including body type and personality
devotees to be the birthplace of yoga. traits. It’s thought your health is afected when they’re


healthy-magazine.co.uk 137

TR AVEL

STAIRWAY TO HEAVEN:
THE PALACE GARDENS
CAROLE ROCKING HER KURTA PJS

out of balance. My treatment schedule and diet tweaked
accordingly for my pitta diagnosis, it was time for my irst
personalised yoga session.
All the yoga teachers at Ananda are trained at the Bihar
School of Yoga, and teach hatha – the mama of yoga styles.
The classes were back-to-basics, so no show-of poses, but
instead a focus on hip-opening positions, shoulder stands,
back bends and sun salutations. It felt strong but doable.
Every day, I also took a free early morning class in the garden
pavilion, its walls opened to the jungle scents. I loved it.
DINE IN
But you don’t have to be into yoga to come here – the hotel
SPLENDOUR
hosts several wellness programmes, including stress release,
weight management, detox and ayurvedic rejuvenation. Each
ofers targeted treatments, plus free group sessions, such as
meditation, mountain hikes and gym classes.
For the yoga programme, the sessions included the yogic
breathing practice pranayama, said to relieve stress, and
which made me feel so relaxed I thought I was going to nod
of. In the spa, I was booked into a range of treatments, from A TYPICAL AIRY GUEST SUITE
relexology to Indian head massage. My favourite was the
Ananda fusion – the signature hot stone massage. Utter bliss.
GOURMET TREATS
FOOD IS TAILORED TO YOUR DOSHA The food was healthy, delicious and tailored to my ayurvedic
dosha. For the pitta diet, that meant I had to avoid certain
herbs and spices, and stick to a low-dairy plan.
Meals ranged from Indian to Asian and Western options.
There was plenty of fresh fruit and veg, farmed from the
hotel’s kitchen gardens in the valley, and fresh herbs picked
daily from the on-site herb garden. The breakfast bufet
included tropical fruits, keir shots, and freshly squeezed
juices – the green ‘colon juice’ felt particularly virtuous.
NIGHT VISION: THE SPA AFTER DARK
I loved not having to think about what to wear during my
stay. The hotel provides traditional white kurta, a type of
Indian cotton pyjamas, which are optional, but most people
choose to wear them. I found them cool and comfortable
in the humidity, even for yoga classes.
I arrived at the start of monsoon season so, while humid,
it was too cloudy to enjoy the poolside sun loungers, and
there were occasional torrential downpours. But the weather
brought its own magic, with mists rolling down from the
majestic mountains. Luckily, the hotel laid on umbrellas for
downpours, plus a golf buggy to get you to the palace when it
THE POOL'S NATURAL SETTING
was wet. This came in handy when I was late for a yoga class…
As the days passed, I felt stronger, and full of energy. The
yoga pushed my body, while the meditation and pranayama
nourished my mind
and sleep. As I left, I felt The yoga programme at the Ananda Spa in the Himalayas
totally restored. I was starts from around £4,100 per person, based on two sharing, for
ready for those tigers. seven nights. An introductory yoga programme is from around
£2,800 per person, based on two sharing, for five nights. Prices
include airport transfers from Dehradun, individual wellness
consultations, three meals a day, use of spa facilities, scheduled
lifestyle and wellness activities, daily group yoga and meditation
classes, and a comprehensive programme of therapy sessions
according to the booked programme and the person’s individual
needs. Flights not included. For more info, visit anandaspa.com.



138 healthy-magazine.co.uk





BALANCE



rewards for life






GETTING THE MOST FROM HOLLAND & BARRETT














































IN THIS ISSUE


Clean and
conscious beauty

rewards for life
Exclusive new weight
Words xxxxxxxxx Photographs xxxxxxxxxxxx management supp benefits & prizes

More exclusive

Win a country house
for rewards for
hotel break
life members






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WHAT’S NEW































Support your weight
management goals in
2020 with this exciting
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Holland & Barrett

TAKE CONTROL



OF YOUR WEIGHT







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rewards for life





TRENDING NOW
Waterless beauty




Here’s why choosing water-free cosmetics
could help you achieve clearer skin and
a clearer environmental conscience

e’ve seen the drive to clean beauty tackling
excess packaging and toxic ingredients, but
Wis it time to think more about water? Check
the ingredients in your shampoos and cleansers and it’s
likely you’ll ind water (sometimes under the guise of
‘aqua’ or ‘eau’) is one of the main components.
Water is often added to beauty and personal care
products as an inexpensive way of bulking them out.
Efectively the product is watered down, meaning that
in the case of shampoos and shower gels, you might
need to use more product to get the same efect as
concentrated versions such as shampoo bars and soaps.
Adding water to these products also has implications
on the skin, as it can have a drying efect. Water also
encourages the growth of bacteria, so chemicals and
preservatives have to be added to increase their
shelf-life. Preservatives are a common cause
of sensitive skin and irritation, so going
waterless might help to ix your skin woes,
as well as reducing your beauty footprint.
Try water-free, oil-based products
instead, which can help lock in moisture
for silky soft skin and hair.

Waterless beauty


SOAP BARS SHAMPOO BARS BODY BUTTER BARS ADD-WATER SCRUBS
An easy swap for your They can be more Body lotions often Avoid added water by
usual go-to, a bar of expensive than a bottle come in bulky tubs, or trying a concentrated
soap tends to last of shampoo, but with a plastic pumps, which face scrub. You
longer than a bottle of concentrated water- are diicult to clean for combine it with water
shower gel. Plus, it free formula, shampoo recycling. Try this butter at home, so it doesn’t
requires less plastic bars also last much bar, which melts into come with excess
packaging. longer. Simply rub over your skin as you warm weight, or packaging.
Dr Bronner’s All-One wet hair for a rich lather. it with your hands. True Skincare
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NATURAL BEAUTY


OUR SKINCARE





ESSENTIALS

AMY ROWLANDS
Divisional trainer Amy
is an advocate for year-
With so many skincare products and active ingredients out round SPF and weekly
there, the choice can seem overwhelming. We asked three face masks
colleagues from Holland & Barrett to share their favourites



DAILY ESSENTIALS properties, but I have to be very careful to
Getting the basics right is the irst important avoid nut oils, as I’m allergic to nuts!
step of any successful skincare regime. Megan: For me, it’s more down to the texture
Amy: I swear by Dr.Organic Pro Collagen and smell. I prefer lightweight products that
Plus+ Anti-Aging Moisturiser with Dragon’s are absorbed quickly – I don’t have time to
Blood (£18.99, 50ml). It hydrates my skin and wait for a thick cream to soak in. MEGAN EDWARDS
doesn’t feel too heavy. Jemma: I like Dr Organic Snail Gel Cream Assistant category manager
Megan: For everyday use, Ethique Gingersnap (£20.99, 50ml) for its anti-ageing properties – Megan favours products
Face Scrub (£12.99) isn’t too harsh and keeps it reduces ine lines and tightens the skin. that suit her on-the-go
my skin looking bright. Lip balm is a must for lifestyle
me, too. My all-time favourite is Burt’s Bees SKINCARE ADVICE
Hibiscus Tinted Lip Balm (£5.99). Finally, remember the golden rules and
Jemma: I adore the Beauty Kitchen Seahorse consider a skin-boosting supplement…
Plankton Really Radiant Moisturiser (£20, Amy: Start with the basics: ind a good
60ml) as it gives me a really youthful, glowing moisturiser, remember SPF for the daytime
complexion. Also, the smell is just heavenly. and never go to bed with make-up on.
Megan: Keep it simple and don’t add too
PAMPER PRODUCTS many products into your routine! *Selected Beauty Kitchen packaging only
Try to devote a slot of time every week to Jemma: My skin looks much more youthful
enjoying a luxurious treatment. since I started taking Solgar Collagen JEMMA OTTLEY
Amy: When I need a pamper session, I treat Hyaluronic Acid Complex (£34.99, 30 tablets). Battle store supervisor
myself to a bath and a face mask – I love the Jemma recommends
Yes To Tomatoes Detoxifying Charcoal Mud skin-boosting supps
Mask (£2.99) for a deep cleanse. to her customers
Megan: The Westlab Mindful Bath Salts
(£6.99, 1kg) are one of my favourite pamper
products, as they smell delightful. 100 bonus
Jemma: Once a week, I exfoliate using Dr. points when you
Organic Rose Otto Face Scrub (£6.99, 125ml). return empty
It’s very efective at buing away dead skin. Beauty Kitchen
packaging
FAVOURITE INGREDIENTS to store*
Identify the ingredients that work for you…
Amy: I look for plant oils in my beauty
products for their anti-inlammatory







rewards for life EARN REWARDS FOR LIFE POINTS EVERY TIME YOU SHOP.

rewards for life





Make your own face masks




You don’t necessarily need to buy expensive, pre-made face masks. Some
commonly used kitchen ingredients have skin-boosting properties, meaning you
can easily whip up your own treatments at home



HEALING LEMON AND TURMERIC 1 Mix the honey, lemon juice and turmeric
FACE MASK together in a bowl.
Turmeric has played a role in Indian beauty 2 Tie your hair back, or use a hairband, or
treatments for centuries, due to its anti- clips to keep your hair away from your face
inlammatory and anti-bacterial beneits. and wrap a towel around your shoulders.
Try it in this mask to help soothe and calm Using clean ingers, apply the mask evenly
your skin, but if you’re prone to sensitivity, to your face and neck.
do a patch test 24 hours in advance. 3 Leave it on for up to 10 minutes, then
remove using a damp reusable cotton pad,
a facecloth or a lannel. Rinse any of the
YOU’LL NEED
remnants away with tepid water.
2 tsp set honey
Juice of ½ lemon MOISTURISING AVOCADO AND
¼ tsp turmeric
HONEY MASK
If your skin is feeling dull and dry, give this
homemade moisture-boosting mask a go. The
vitamin E in the avocado helps to support skin
health and works well with the humectants in
honey, which help to lock in moisture.

YOU’LL NEED
½ ripe avocado
1 tbsp manuka honey
*Bonus points valid when buying honey excluding manuka honey. Turn to page 148 to scan
1 Mash the avocado with a fork until smooth
then mix well with the manuka honey.
2 Keeping your hair back and of your face,
either apply the mask evenly to your whole
face, or dollop onto dry patches which need
barcode to redeem and for terms and conditions. Photographs iStock
moisturisation.
3 Leave the mask on your skin for 15 minutes
before washing away with warm water.










50 bonus
points when
you buy
honey*





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COMPETITIONS




























WIN! A country Worth

£1000
house hotel break






Luxurious comfort in the
heart of the Cotswolds

yck Hill House Hotel & Spa is a
luxury country house hotel set in
W50 acres of grounds in the heart
of Gloucestershire, ofering breathtaking
views of the beautiful Windrush Valley and
rolling hills of the Cotswolds – and now you
could win a luxury break for two there.
Our lucky winner and guest will enjoy
two nights’ luxurious accommodation in
the Wyck Suite, with full afternoon tea for
two on arrival and a bottle of champagne READER OFFER – SAVE 30%
and chocolates in the room, full English or Even if you are not our lucky winner, you can save over 30% on
continental breakfast each morning, a three- a perfect retreat at Wyck Hill House, paying just £75 per person
course table d’hote dinner each evening per night for overnight accommodation in an en suite Garden
including a bottle of house wine, and a full Room, a three-course table d’hote dinner, full English or
body massage and taster facial each.* continental breakfast and 20% of pre-booked spa treatments.
Wyck Hill House also makes an ideal base You will also have full use of the superb spa facilities, with a
for exploring the many attractions of the selection of treatments available to restore the mind and body.
Cotswolds, including nearby Stow-on-the- For more details or to make a booking, please call 01451 831936
Wold, Bourton-on-the-Water, Broadway and quote ‘Healthy’. Exclusions apply – see page 148 for details.
and Chipping Camden.





rewards for life EXCLUSIVE COMPETITIONS. ONLY FOR REWARDS FOR LIFE MEMBERS.

rewards for life





WIN! A two-night surf break Worth
over
£800
tay just steps from the sand at Tolcarne Beach
Village, near Newquay in Cornwall. The perfectly
Slocated hideaway on the sands of the privately
owned beach guarantees an unforgettable break, no
matter what the season. Escape the everyday and
enjoy the many facilities available during your stay on
one of Cornwall’s most beautifully serene spots. From
storm-watching in autumn to sunbathing in summer,
Tolcarne Beach Village is the ideal location to rest and
play while enjoying the stunning Cornish coastline.
THE PRIZE
• Two-night break in the luxury Colonial suite with sea
views from the private balcony
• Choice of cooked or continental breakfast
• Two-hour private surf lesson for two at Fistral Beach,
to include all equipment and use of the equipment for
the rest of the day


WIN! A sit-stand WIN! A YuYu Worth
£33
desk from Varidesk luxury fleece each


truggling with the aches and pains of computer- hot water bottle
based working? Struggle no more, with the Pro Plus
S36 sit-stand desk from Varidesk. This fantastic desk he YuYu fleece is made from the softest
will help you maintain a harmonious work-life balance, double luxury fleece, making it the cosiest
feeling healthier, happier and even more productive. Taking Tcompanion to snuggle up to on a cold
you from sitting to standing in just three seconds, the two- night. The extendable strap means it can be worn
tiered design is ideal hands-free around the body, and the innovative
for a dual monitor design maintains its heat thanks to the duvet-style
Worth setup, allowing the lining. At 81cm long, it’s bigger and more practical
separation of your
than a conventional hot water bottle, yet only
£365 laptop and monitors requires the same amount of water to fill! We have
from other computer two YuYu fleeces, worth £33 each, to give away.
accessories. We Available to buy online at yuyubottle.com
have one Pro Plus 36
desk to give away.
Find out more and
buy online at
uk.varidesk.com




HOW TO ENTER All our prize draws are open exclusively to rewards for life members. Enter online at
healthycomps.co.uk – make sure you have your membership number handy. Closing date for entries is 21 March
2020. Terms & conditions: For full terms and conditions, see page 148 or visit healthy-magazine.co.uk/terms-conditions. *Exclusions apply – see page 148 for details.








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rewards for STANDARD TERMS & CONDITIONS



1 The following apply to all competitions, giveaways and
ofers in healthy magazine. 2 Closing date is 21 March 2020,
life now Rewards for life is 4 Only one entry per person. 5 Winner(s) will be picked
unless speciied otherwise. 3 No purchase necessary.
at random from all valid entries after closing date by an
independent judging body. 6 All prizes and elements of
prize(s) subject to availability. 7 Competitions are open
Holland & Barrett’s
to all UK residents unless stated otherwise stated, except
employees and families of the promoter(s), River Group
loyalty programme. Content Ltd, any third parties or anyone professionally
associated with the promotion. 8 Entrants must be 18 or
over unless otherwise stated. 9 Entries received after the
It’s our way of closing date cannot be considered. 10 Winner(s) will
receive prize(s) or notiication of prize(s) within 28 days
saying thank you to of the closing date, unless otherwise stated. 11 Holiday
promoters reserve right to ofer an equivalent prize or prize
of higher value. 12 In line with the ASA CAP code, River
our customers. Sign- Group Content Ltd may have to publish or make available
on request the name and county of major prize winners.
up is simple – and By entering these competitions and giveaways, you agree
to have your name and location published online or in
healthy magazine. 13 For details of winner(s) send SAE
the rewards start marked ‘healthy/issue date/name of competition’ to
Promotions, Garden Floor, 16 Connaught Place, London
W2 2ES. 14 Goods ofered through healthy will be
right away delivered within 28 working days of prize winner being
notiied. 15 Contract is with supplier of the competition/
ofer and not Holland & Barrett or River Group Content Ltd.
16 Further terms and conditions may apply – see
healthycomps.co.uk
VOUCHERS (pages 8-9): Vouchers are only valid at Holland
& Barrett stores and must be presented at time of
purchase. Value may be used as part payment against
product speciied on voucher only. Not to be used in
conjunction with any other ofer and subject to availability.
No cash alternative. No photocopies. Only one product
per voucher. All ofers end 27 March 2020. *These ofers
only available for rewards for life cardholders. Bonus
points ofer awarded when the total spend is £30/€30
or more in a single transaction and voucher is presented
at time of purchase. Bonus points awarded once per
transaction as an addition to any base points collected
after discounts applied. Holland & Barrett reserves the
right to retract this ofer at any time. Other rewards for life
terms and conditions may apply – see hollandandbarrett.
com/info/terms-and-conditions/rl-terms
REWARDS FOR LIFE OFFERS (pages 142-145): Receive
50 bonus points when you purchase any honey product,
excluding manuka honey, and this coupon is presented
at the time of purchase. Valid 01/02/20–27/03/20.
One coupon per customer. Valid for single use only.
Subject to availability. Bonus points awarded once per
transaction as an addition to any base points collected,
after all discounts applied. Coupon has no cash value
and photocopies will not be accepted. Other rewards
for life terms and conditions apply. We reserve the right
to retract this ofer at any time. TO STORES: To redeem,
scan the barcodes printed at the bottom of this page
when a customer is purchasing honey, excluding
•4 points for each pound you spend – 100 points = £1 manuka honey. Ofer covers the following SKUs: 033611,
083670, 083666, 016781,036288, 08038, 016783, 016782,
038823, 016784, 016785, 080634, 042315, 017829 only.
•Extra point events, exclusive COMPETITIONS (pages 146-147): Wyck Hill House country
house hotel break: Prize (based on two sharing the Wyck
Suite) valid for six months from the nomination of the
vouchers and competitions winner, excluding Christmas, New Year, Cheltenham Race
Week, Easter and Bank Holidays and subject to
availability. Twin room available, but at a lesser value.
Reader ofer (based on two sharing a double/twin Garden
Room) valid until 31 May, 2020, excluding Cheltenham
REWARDS FOR LIFE BONUS POINTS OFFERS Race Week, Easter and Bank Holidays and subject to
availability of allocated rooms. A single supplement of
£40 and spa treatment charges apply.
DATA PROTECTION: All data received will be used strictly
in accordance with GDPR data legislation. healthy, Photograph Stocksy
published by River Group Content Ltd, will collect your
personal information to process your entry. For more
9 812000 092760 9 822000 102277 information, visit healthy-magazine.co.uk/privacy-policy
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