IMPROVE YOUR IMMUNITY
17
page Natural supplements to stay strong ● Immune-boosting meal plan + more

section

HERE
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GOOD HE

DIABETES
PREVENTION
Simple methods
to lower your
SDRA

CNIKS

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2021

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WEIGHT
LOSS
made easy

The 5 super foods
to help you drop lbs
GABY ROSLIN

‘I just want
everyone to
be happy’

Why laughter
& probiotics are
the best medicine

G
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WELCOME!

Katy xx

YOUR IMMUNITY
17 IMPROVE
Natural supplements to stay strong ● Immune-boosting meal plan + more

page
section

WEIGHT
LOSS
made easy

LTH
GOOD HEA

STARTS HERE

DIABETES
PREVENTION
Simple methods
to lower your
SDRA

A
ARE W

2021

The 5 super foods
to help you drop lbs
GABY ROSLIN

‘I just want
everyone to
be happy’

Why laughter
& probiotics are
the best medicine

63 AWARD-WINNING S!

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EALTH STA

ETES
EVENTION
e methods

GABY ROSLIN

‘I just want
everyone to
be happy’

Why laughter
& probiotics are
the best medicine

er your

W

SDRA

YOUR IMMUNITY
17 IMPROVE
Natural supplements to stay strong ● Immune-boosting meal plan + more

page
section

CNIKS

Autumn is in full swing and, with it, the increase in colds and flu we always
experience at this time of year. I know many, if not all, will have immunity at
the forefonts of their minds this winter and will be looking for ways to
bolster their bodies’ natural defences. That’s why, in our special section,
we’re focusing on immunity and ways to help support you. For example,
there have been some amazing new studies done on the power of the
echinacea plant for helping lessen the number of colds you catch but also
their severity (page 46); our tasty and nutritious meal plan will help fill your
plate – and tummy! – with healthy, immune-supporting foods (page 52);
read how CBD, an extract from the cannabis plant, has been found to have
immune-modulating properties in our regular CBD column by Ruby
Deevoy, who tries and tests all her recommendations (page 48); discover
some of the latest immune-boosting vitmains and minerals in our regular
What Supp feature (page 59); and find out why a walk in the woods,
foraging along the way, could be just the ticket when it comes to staying
well, with tips from forager Belinda Blake (page 60).
It was my pleasure to personally interview some inspiring women for this
issue, too: TV and radio presenter Gaby Roslin was an utter joy and put a
smile on my face for the rest of the day – make that week! Read her tips for
helping boost your mood in an instant (page 16). I also spoke to holistic
haircare expert Simone Thomas who is the star of this month’s In The
spotlight (page 28). You’ll find more of her tips for reducing and managing
thinning hair in the December issue, so stay tuned...
Here’s wishing you much health and happiness this month, and please
connect with us on social media (see box below) or sign up for our free
weekly health newsletter, which you’ll find at topsante.co.uk.

1

se

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Editorial Director
Instagram.com/thehealtheditor
Cook up a week’s worth of meals to
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this autumn p52

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TOPSANTÉ 3

THE TOP SANTÉ MANIFESTO

We believe every woman has the ability to maximise her
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With a balanced diet, effective exercise and a positive
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We’ll bring you the latest information on wellbeing, fitness,
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What’s gone before can’t be undone or redone, so let’s leave
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We’re here to help you, one small step at a time.

CORRECTION: In the October issue, the wrong copy was used
for an image in our ‘Falling for autumn oils’ feature. We are sorry
for the mistake. The correct text was: ‘Have sensitive skin? Try
ERMANA Revive Face Oil (£25, ermana.co.uk). Infused with
frankincense and lavender, as well as vitamin E to aid cell
regeneration, this oil keeps skin hydrated and balanced.’
4 TOPSANTÉ

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INSIDE THIS ISSUE...
NOVEMBER 2021

HEALTH
20
23
24

28

32
36

46
48

6 TOPSANTÉ

Enjoy 17 pages of
immune-boosting
tips and advice for
your best autumn
and winter yet.
From page 45.

59

COVER What supp?

Our round-up of the latest
immune-boosting supplements.
60 Nature’s call
How foraging in the wild can not
only lower your stress levels, but
provide immune-supporting
benefits, too.

ARE AW

CNIKS

52

Protect yourself

2021

Meet your winners!
Discover the very
best in skincare.
See page 73.

EVERY MONTH

09 Your healthy start
Discover all the latest news and
products to keep you healthy,
happy and well.

Facebook.com/TopSanteMagazine

@TopSanteUK

ECARG & RIA YB SEOHS .NERW YLLOH :HPARGOTOHP REVOC

40

My life in health
TV and radio star, Gaby Roslin,
shares her methods for staying
happy and positive.
Your healthy home
Freshen up your living space with
the latest sustainable, eco interior
and cleaning products.
Beating burnout
In our new column, nutritionist
Rosie Millen guides you through
how to tackle burnout.
COVER Your new essentials
Manage menopause symptoms,
including balancing hormones and
easing anxiety, with these essential
oil blends.
Reducing stress can improve
your hair
We speak to holistic hair health
expert Simone Thomas about
creating her award-winning
haircare store and range.
COVER 6 ways tea can help
your health
Discover the health benefits
behind tea and six of the best.
COVER Diabetes and reducing
your risk
We look at how today’s foods can
impact your waistline and
contribute to Type 2 diabetes.
COVER Making it count
The spices, plants and even algae
that could give you the boost you
need to slim down.
The power of echinacea
How harnessing this herb could
help you combat colds and flu.
Your CBD life!
Ruby Deevoy reveals how CBD
could be good for your immunity.
COVER Switch on your
immune system
Take care of your immune system
with our seven-day meal plan.
COVER

SDRA

16

SUBSCRIBE TO
TOP SANTÉ!

How you can reduce your
risk of Type 2 diabetes.
See page 36.

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YOUR IMMUNITY
17 IMPROVE
Natural supplements to stay strong ● Immune-boosting meal plan + more

page
section

YOUR IMMUNITY
17 IMPROVE
Natural supplements to stay strong ● Immune-boosting meal plan + more

page
section

WEIGHT
LOSS

TH
GOOD HEAL

STARTS HERE

DIABETES
PREVENTION
Simple methods
to lower your
SDRA

CNIKS

A
ARE W

2021

e

made
easy
The 5 super foods
to help you drop lbs
GABY ROSLIN

‘I just want
everyone to
be happy’

WEIGHT
LOSS

Why laughter
& probiotics are
the best medicine

SKINCARE BUYS!
s ● Face Oils ● Cleansers – for

Sleep better
Beat anxiety
Rejuvenate skin

great skin over age 40

WAYS TEA
CAN HEAL
YOUR BODY
NOVEMBER 2021 £4.20

to help you drop lbs

TES
NTION
ds

GABY ROSLIN

‘I just want
everyone to
be happy’

Why laughter
& probiotics are
the best medicine

WARD-WINNING

INCAR

63 AWARD-WINNING

ESSENTIAL OILS
TO HELP YOU...

made
easy
The 5 super foods

RTS HERE

ace Oils ● Cleanse

LS
...
in

YS!

p44

14 Ed’s edit
Editor Katy rounds up her
favourite beauty and wellbeing
finds of the month.
108 Ask the experts
Our experts answer questions on
nutrition, skin and yoga.
114 TS Takeaway
Find inspiration and set mini
goals for the month ahead!

FITNESS

65 Top fitness
Prepare for outdoor workouts
with the latest kit and gear.
68 Being vegan keeps me fit
and young!
We speak to ultramarathon
runner Max Tuck, 58, a veterinary
surgeon from Southampton, who
attributes her youthful looks to
her plant-based diet.

BEAUTY

73

COVER Top Santé Skincare
Awards 2021
Discover all the products that have
placed Gold, Silver and Bronze
in our 2021 Skincare Award
categories, as well as those that
were shortlisted.

Feed your soul with these speedy yet
fresh dishes from Wagamama.
See page 98.

FOOD
95 Top nourishment
Enjoy autumnal eating with
sizzling sausages and
creamy treats.
98 COVER Bowl to soul
Wagamama’s fresh, fast
recipes that nourish the
body and mind.

105 Veg out!
Peta Leith allows the
delicate flavour of celeriac
to shine in this vegan soup.
107 Foods for arthritis

The mindful eater on how
your diet could help with
reducing joint pain.

TOPSANTÉ 7

NOVEMBER
Y O U R H E A LT H Y
Discover the secret to
successful relationships and
how your phone can free
up your brain.

TAKE TIME
TO CHILL
It’s fair to say it’s not been the

K C O T S R E T T U H S D N A S E G A M I Y T TEG :S H P A R GOTOHP . G N I N E D Y Z Z I L : S D R O W

easiest of times lately, so you
might benefit from some
dedicated relaxation time this
month. November 1-5 marks
International Stress Awareness
Week, and the International Stress
Management Association
(ISMAUK) is hosting an Online
Global Stress and Wellbeing
Summit on November 3-4 (from
£50 for one-day tickets for
non-members, isma.org.uk). The
summit combines all sorts of
instructional panel discussions,
practical workshops and talks.
Topics include a mindfulness
session to help overcome
burnout, simple yoga moves to
perform at your desk and an
examination of how Covid has
transformed the way you work, as
well as much more.

TOPSANTÉ 9

TIME YOUR FRUIT AND VEG FOR OPTIMUM
HEART HEALTH

We all know there’s some truth to the
phrase ‘you are what you eat’, but
turns out when you eat can also have
an impact. Researchers have found a
lunch heavy in fruit is associated
with a 34 per cent reduced risk of
cardiovascular disease death, while
a veg-based dinner had a 31 per
cent reduction in all-cause mortality.
Reasons enough for spacing out your
five-a-day to best advantage.

IS
WHAT YOU EAT
CAUSING YOU PAIN?

It feels like every week heralds new
research into the ways in which a high-fat,
processed diet is causing people harm – and
this one is no different! This time, the fat-heavy
western diet has been linked with chronic pain,
particularly in people with certain health
conditions, according to Texan research. Happily,
changes in diet can significantly reduce or even
reverse pain from conditions causing
inflammatory pain, such as arthritis, or
neuropathic pain, such as diabetes. So, if
you’re living with pain, it might be
worth examining and
changing your diet.

‘Autumn is a
second spring
when every leaf is
a flower.’
Albert Camus

GET SET TO BLOW OUT
A LOT OF CANDLES…

OUTRUN A BAD NIGHT’S SLEEP

Tossing and turning at night is no fun for anyone, but, as well as
leaving you feeling crabby, losing out on quality sleep can play
havoc with your health – poor sleep is connected to a higher risk of
death from heart disease, stroke and cancer. That said, an 11-year
study from The BMJ has indicated that high levels of physical
activity can eliminate some of the associations between poor sleep
and mortality. In other words, while insomnia might leave you
feeling sluggish, inactivity will only compound its ill effects. If you
can muster the energy for some exercise, you could not only undo
the damage, but it may help you nod off more easily afterwards.
10 TOPSANTÉ

The number of people living to 100
and above has been growing for
decades, with around half a million
people worldwide reaching the
milestone, while the oldest living
person was a French woman who
reached 122. Now, scientists from the
University of Washington predict that
by the end of the century we may see
people celebrating their 125th or even
130th birthdays! There’s a debate
within the scientific community about
whether cell deterioration and disease
means a natural cap on human
lifespan. Either way, time to stock up
on birthday candles!

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@TopSanteUK

HEALTH | NEWS

THE SECRET TO
SUCCESSFUL
RELATIONSHIPS

Successful romantic
relationships are all
down to power
dynamics, according to
a study from Germany’s
University of Bamberg.
But rather than focusing
on potential power
disparities, such as
income, it’s much more
about giving both of you
the power to make
decisions about issues
that really matter
(although it’s worth
noting that what you
feel strongly about
might fall in different
areas). The happiest
couples, in a study of
181 interviewed, were
those where both
partners reported a
high sense of personal
power, and an ability
to act freely on things
that mattered to them
as individuals.

IS ‘SMART’
TECHNOLOGY
MAKING YOU STUPID?

MOC.SCINILCMUTARTS*

You might assume having access to the
internet at a moment’s notice means your
brain isn’t challenged enough to thrive, but
apparently not. While smart tech addiction may
come with problems, US research has shown
there’s no evidence that digital technology
harms your biological cognitive abilities. In fact,
scientists suggest that when phones are able
to answer simple problems, such as finding
directions or storing phone numbers, it
actually frees up brain energy for
more important matters!

18%

…of
people
wrongly think washing
their hair daily can
cause hair loss*.
TOPSANTÉ 11

HEALTH | NEWS

READING LIST

As the days draw in, snuggle up with one of these books
and forget about the world outside for an hour or two.

The back-to-basics one
How to Cook: The 100
essential recipes everyone
should know, by Darina
Allen (£22, Hachette
Book Group)
In this collection, cookery
writer and teacher, Darina
Allen, shows how simple it is
to rustle up a delicious,
nutritious meal using 25 of
the most popular staple
ingredients, from eggs and
potatoes to tomatoes, rice and pasta. Recipes range from
the classic French omelette and a roast chicken, to a
vegetable lasagne and spiced lamb pie. Even if you
already know how to cook these (or think you know), the
book provides insights into shopping well and wasting
less – something everyone should be doing more of.

The eye-opening one
Lockdown Secrets, by
Eleanor Tattersfield
(£12.99, Batsford)
This collection of
anonymous postcards
sent during lockdown
offer a fascinating
glimpse into other
people’s lives during this tumultuous time.
The project was initiated in lockdown by stationery
shop proprietor Eleanor Tattersfield, who put out a call on
Instagram: ‘I send you a postcard, you send me a secret’.
Postcards poured in, each one anonymously sharing a
personal confession. This book brings together the best
of the postcards and feature furtive infidelities, bad
behaviour in the local bakery, rediscovered marital bliss
and poignant moments of sadness and despair. It’s a
perfect snapshot of an extraordinary time.

The emotional one
Planet Grief: Redefining
grief for the real world
by Dipti Tait (£18.99,
Flint Books)
In this book, grief therapist
Dipti Tait explores grief,
including her own experiences
and the science behind it, with
the aim that the more you
learn how to navigate grief,
the better equipped you
become to face whatever
challenges come your way.
Dipti argues we are all grieving something, be it when we
move house, a relationship ends, a friendship breaks
down or for the life we had before Covid-19, but the more
we understand the emotion, the more we can build a
more resilient and resourceful society.

The taking control one
The High 5 Habit: Take
control of your life with
one simple habit, by
Mel Robbins (£19.99,
Hay House)
Mel Robbins, the
bestselling author of The 5
Second Rule, is back with
a new book that aims to
help you take control of
your mind and future with
one habit – high fiving
yourself. Aimed at anyone
struggling with self-doubt,
or for those who tend to only see the negatives, this book
teaches you how to make believing in yourself a habit.
You will learn to flip self-doubt and fear into powerful
motivators and build confidence in simple ways.

APPY AND YOU KNOW IT

If you’re experiencing perimenopausal or
menopausal symptoms, the Health & Her app (free,
healthandher.com) could help. It’s jam-packed with
tools including CBT exercises for hot flushes and
guided meditation to improve sleep. There’s also
the ability to set custom plans for activities based
on your symptoms, evidence-based advice from
experts and a handy symptoms tracker.
12 TOPSANTÉ

TOP OF THE PODS

Health Unwrapped is your
one-stop shop for expert
advice. Whether it’s Dr Zoe Williams on
gut health or Olympian Jade Jones on
building up strength, this podcast won’t
fail to inspire.
Facebook.com/TopSanteMagazine

@TopSanteUK

EDIT

Editor Katy’s fave beauty and wellbeing finds.
Follow her at instagram.com/thehealtheditor.

✦

EB

✦

Germaine de Capuccini Timexpert
Radiance C+ Illuminating
Antioxidant Cream (£69, germainede-capuccini.co.uk) features pure
vitamin C, strengthened with HLG
nanopolymer – which multiplies
vitamin C’s absorption by six – to
restore skin’s vitality and glow.

✔

✦

The Cotswold Company
Herringbone Lambswool Throw
(£95, cotswoldco.com) is a 100 per
cent pure merino lambswool throw
and, with its beautiful, variegated
herringbone design, it will look just as
good on your bed or sofa as on you.
Wrap up on the sofa on a cold autumn
or winter day with a good book.

✦

North Face Mountain Athletics
collection (from £60, thenorthface.co.
uk), part of the brand’s Have You Ever
campaign, is designed for women who
work out indoors to prepare for the
outdoors. Key pieces are made from
100 per cent recycled materials and
include training T-shirts in soft,
light-wicking fabrics, waterproof
jackets and quick-drying trousers.
14 TOPSANTÉ

Y

ST BU

Young Living CitraGuard
Deodorant (£16.10, youngliving.
com) helps balance the skin’s
microbiome, while protecting from
odour-causing bacteria. It contains
no aluminium, parabens or alcohol,
and instead uses lemongrass, thyme
and lemon essential oils to keep you
fresh. It’s the best natural deodorant
I’ve tried (and I’ve tried a lot!).

Flo & Sang autumn/winter ‘21
collection (from £45, floandsang.com)
is made up of must-have, go-to cosy
items you’ll come back to time and
again this winter. The British
sustainable loungewear brand uses a
high-quality cotton blend with
designs that are oversized (for extra
comfort), hand dyed and rewashed
in the UK to create a super-soft,
durable finish. I love the Mocha Eddie
Easy Jogger (£45).
Facebook.com/TopSanteMagazine

@TopSanteUK

HEALTH | FAVOURITE THINGS

✦

Mal Paper (from £3, malpaper.com) takes inspiration from the Scandinavian
clean and clutter-free way of living to produce simplistic, yet stylish stationery.
The Mal Paper Affirmation Card Deck (£14), Daily Goal Setter Planner (£22)
and Checkin Journal (£20) are among its most popular products, and all aim to
support your mental health and wellbeing.
Urtekram Spicy
Orange Blossom
Body Wash (£6.49,
urtekrambeauty.com)
cleanses and softens
thanks to a blend of
aloe vera, shea butter
and almond oil, while
the scent of orange
blossoms and warm
spices leave you
feeling uplifted. You’ll
exit the shower in
the mornings with
moisturised,
pampered skin. The
body wash is also
certified organic.

✦

WelleCo The Skin
Elixir (£35, welleco.co.
uk) is a blend of
greens, including
barley grass and
spinach, and skinsupporting
ingredients, such as
acerola cherry, zinc
and vitamins B3, B6
and E, to support a
glowing complexion.
Take the vegan
capsules daily to
support collagen
formation, skin
regeneration and
maintain skin firmness.

✦

MOA Queen of the
Night Treatment
(£35, moa.co.uk)
harnesses nightflowering cactus,
which is rich in
antioxidants, to help
restore the skin’s
natural moisture
content, while aloe
vera soothes and
prickly pear seed oil
nourishes. Evening
primrose and
avocado oils also
feature and
promote soft,
supple skin.

Manuka Doctor 540 MGO Manuka
Honey – Monofloral (£150,
manukadoctor.co.uk) is a blow-thebudget, super-strength manuka! The
greater the MGO, the stronger the
antimicrobial activity. Lesser-strength
(and cheaper) ones are available, but
this is a winner if you want top
immune-boosting properties!

TOPSANTÉ 15

Gaby Roslin
MY LIFE IN HEALTH

TV and radio star Gaby Roslin, 57, is on a mission to spread as
much happiness as possible. She shares with Top Santé editor
Katy Sunnassee her methods for staying healthy and positive.
o, I wanted to be more aware about gut
lth and the stuff I’ve learned over the
rs is unbelievable.
I also started taking Symprove two years
o. My husband and I take it first thing
ery single morning on an empty stomach.
’s a water-based food supplement that fills
ur gut with good bacteria while helping
et rid of the bad ones. It has worked
onders and is good for my mental health
s well. I tell all my friends about it. It
honestly makes me feel better.

Katy Sunnassee: Your Instagram feed
is joyful. Are you always so upbeat?
Gaby Roslin: The past 18 months have
been difficult for everyone so my big thing
now is about spreading joy. Even as a child,
I was one of those annoyingly positive
people. I was always destined to be a TV
presenter or an interviewer. I’d chat to
anybody, but it was always about having fu
and a laugh. Even when I played sport I’d
never play to win, I’d fall over or hit myself
on the head with the ball because it’s more
fun to have a laugh about it. Every school
report said, “Gaby talks too much and she
doesn’t stop giggling”. And I’ve carried on
doing it and made a career of it. I absolutely
love what I do – I love television, I love radio
and I love doing my podcast – and it’s really
just about looking for the best side of
everything and acting the fool – I’m happy to
laugh at myself.

16 TOPSANTÉ

allergy
meant I
was in
pain and
could not
breathe
well.’

S: You’re very into your fitness –
u even did an ab workout before
is interview!
GR: Yes, just a seven-minute abs one. I do a
workout every morning. I’ve not gone to the
gym since March 2020. I now do online
workouts with the lovely Karen Hauer from
Strictly who has them on her IGTV, and also
Alice Liveing who is really inspirational. I do
some HIIT workouts from the Body Coach
and recently got into Caroline Girvan, who I
heard about on Chris Evans’ breakfast show
– I do her upper body workout. I mix them up,
so will do HIIT one day, then abs on another.
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@TopSanteUK

ECARG & RIA YB SEOHS .NERW YLLOH :SHPARGOTOHP .EESSANNUS Y TA K :SDROW

KS: You cut out gluten and wheat a long
time ago. Can tell us more about this?
GR: So just a little bit of background, my
father was diagnosed with bowel cancer 25
years ago and thankfully survived. Mum died
of lung cancer 24 years ago so they both had
different cancers in different hospitals and
when they were both ill, I wanted to research
nutrition and health. I’d also found out a
couple of years before that I’d had a lifelong
allergy to wheat – not just an intolerance, a
proper allergy, and I hadn’t known! So I’d
gone to bed every night with a hot water
bottle on my tummy, because I didn’t know
any other way. I couldn’t breathe through my
nose either. When I started out in TV, I was
always very nasal but I didn’t know why.
After finding out about my wheat allergy and
gluten intolerance, I cut both of them out.

KS: And then what is a typical
kfast in your household?
: It depends, sometimes I might have
a fake scrambled egg using tofu,
spinach and shiitake mushrooms
and beetroot, or sometimes I might
have real eggs instead of the tofu. If
somebody had said to seven-year-old
me that I was going to have
vegetables for breakfast instead of
oast and marmite, I would’ve been
orrified! But it’s fantastic; it fuels my
ody for the day.

HEALTH | CELEB INTERVIEW

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TOPSANTÉ 17

‘I walked every
day for an
hour during
lockdown.
I would walk
and look up at
the sky.’

18 TOPSANTÉ

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@TopSanteUK

HEALTH | CELEB INTERVIEW

f you were in charge of the
ntry, what three things would
o?
: First, I’d make sure all doctors
urses had a big pay rise. I can’t
nk them enough for what
y’ve done. Second, on a daft
te, I’d get everyone to jump! If
u’re able to, right before you
ave the house, just jump. It’s so
lly it makes you laugh! A friend
f mine is in a wheelchair so what
he does is put her head down
nd then throws it back as that
elps her feel good.
Third, I’d say smile first thing
in the morning. It makes you
feel better instantly.

KS: And you’re a big fan of
walking, too…
GR: Yes, it’s good for the brain
and gut and I think that’s what
kept me pretty sane in lockdown.
I walked every single day for that
hour we were allowed out; I
walked and I looked at the sky.
And I know some people lack
confidence or suffer from anxiety
and I get that, I have friends who
feel exactly the same. A friend of
ours has agoraphobia so I said, “I
want you to just go open the front
door. Then close it and go back in
She did that and recently was abl
go around the block and I’m so
proud of her.
KS: How else do you feel good
GR Putting your arms up in the air,
then dropping, them makes you feel goo
– try it now! I made the Breakfast team do
that one morning. It really works. Anoth
thing that makes a difference is my Fitbit
I became fascinated by watching my step
and the numbers going up. I ended up
giving up drinking, because I enjoyed
my walks so much and didn’t want to
have a hangover!
KS: Do you drink at all now?
GR: No. I’ve not for three years. I’m thrill
I’m booze free. If I’d known sooner how much
better I would feel, I would’ve stopped years
ago. I wasn’t a heavy drinker so I’m lucky it
wasn’t too difficult, but I drank on Friday and
Saturday nights. Not drinking is such a
revelation. I love it. I can leave a party
whenever I want because I’m not drunk, I
don’t have to pay for a taxi, I get in my electric
car and go – no hanging about in the cold.
KS: I believe you cut out sugar as well?
GR: I don’t like sugary things, I’m pickles all
the way! I love kimchi and have that every
day. I also like pickled beetroots. I buy fresh,
organic ones and slice them, top with a little
bit of extra virgin olive oil, a pinch of pink salt
and some coconut nectar, then roast them.
KS: Where do you tend to get most of
your food from? Do you grow any of it?
GR: We grew tomatoes for the first time this
year. We also get everything organic either
locally or we have it delivered, then top it up
from local organic shops.
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‘I tell
everyone
to jump
before
they leave
the house.
It’s a silly
thing and
puts you
in a fun
mood!
That and
putting
your arms
up!’

KS: Any final thoughts on
ow to stay positive?
GR: Wow, I’ve got too many,
obably! But I think it’s vitally
mportant to spread joy and to
ake others feel good, too. There
e probably people around you
o are feeling they haven’t got
ybody to talk to, so just be there
d be open to everybody.
f you’re having a really rubbish
, don’t waste it as you can find at
t a little bit of happiness, even if
st a nice bath.
Also laugh as much as you can. I’ve
had some amazing guests on my podcast and
I always ask them what makes them belly
laugh. When Robbie Williams was on, I told
him about how when a friend of mine fell
down a manhole I could not stop laughing ,
then Rob said he also fell down a manhole
and the two of us were literally peeing
ourselves laughing. Kate Winslet tells funny
stories; Lee Mack told me about pooing on
stage and honestly, I lost it! Rob Brydon and
Rob Beckett have both been on. It sounds like
I’m name dropping and this isn’t meant to be
an advert – these guys are just all so amazing
and worth a listen.

●Gaby is an ambassador for Symprove. To start
your Symprove journey, order a 12-week (£158)
or four-week (£79) course online via Symprove.
com. For a 15% discount off your first 12 weeks,
you can use Gaby’s discount code, GABY15.
Listen to Gaby on BBC Radio London on Sundays
at 12pm and on That Gaby Roslin Podcast, and
find her on Instagram.com/gabyroslin.
TOPSANTÉ 19

Healthy
HOME
Make your space cosy and
clean with our picks of the
best eco-friendly, natural
products for the home…

CANDLE CORNER

C’EST CHIC

Chic & Raw (£36,
chicandraw.co.uk) creates
luxury candles in beautiful
rose gold containers.
Each candle features
premium quality soy wax,
sustainably sourced
crystals and relaxing
scents from French
perfumiers.
The brand also does
tinned candles (£16) and
colour therapy ones.
●For more tips and
candle inspiration, visit
thecandleconnoisseur.
co.uk.

20 TOPSANTÉ

KEEP FOOD FRESH

Sick of throwing food away?
The ZWILLING Fresh & Save
Vacuum Pump and Storage
Containers (containers from
£5.95, vacuum pump £69.95,
uk.zwilling-shop.com) keeps
your food fresh up to five tim
than non-vacuum alternatives. Simply pop
your food in one of the containers, then
use the vacuum tool to remove all the air.

73%

...of UK consumers
want to be more
sustainable*.

Zero-waste, handmade pottery

Fancy sprucing up your dining room? Denby Pottery (from
£8, denbypottery.com) creates handmade ceramics and
tableware in a wide range of designs and colours, all using
sustainable and locally sourced clay. To cut down on waste,
the company recycles and reuses its
moulds and clay waste. Plus, Denby is
the first UK tableware manufacturer
to claim zero process waste to landfill,
helping save 600 tonnes of CO2
emissions every year.

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@TopSanteUK

HEALTH | GREEN LIVING

✔

EB

Y

ADD A SPLASH OF COLOUR
We love the eco range of colourful roller S T B U
blinds from 247 blinds (from £27.08, 247bl nds.co.
uk). Not only will they add a stylish pop of colour
to your home, but they are good for the planet,
as each product is made from 100 per cent
recycled plastic (PET) bottles. Plus, the energy
and water consumption in the production
process is much lower than for conventional
blinds. They’re also available in neutral tones.

KEEP GERMS AT BAY

With cold and flu season upon
us, it’s time to arm yourself with
antibacterial cleaning products.
Delphis Eco’s cleaning range
(from £3, delphiseco.com) is
tough on germs and made from
biodegradable and renewable
plant-based ingredients, which
are 100 per cent toxin-free. Plus,
the packaging is made from
recycled plastic milk bottles!
)KU.VOG.SNO( YEVRUS SCITSITATS LANOITAN ROF ECIFFO AIV TATS* .HTIMS YLIL :SDROW

Give your lunch a style boost

These Tabitha Eve Vegan Leather Lunch Bags (£15 each,
ecovibe.co.uk) are a stylish and sustainable way to store and
carry your lunch. The vegan leather is made from wood
pulp, synthetic latex and cotton. Synthetic latex is used
instead of natural latex as it’s more stable, meaning your
lunch bag will last for years to come!

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SNUGGLE UP SUSTAINABLY

Deck out your bedroom with the scooms pillows
and duvets (pillows from £75, duvets from £145,
scooms.com). The range is made using the best
quality, ethically and sustainably sourced goose
down, which acts as a natural insulator to ensure
superior warmth and breathability. It’s also received
OEKO-TEX STANDARD 100 certification,
guaranteeing no harsh chemicals or toxins have
been used in the manufacturing process.

TOPSANTÉ 21

ADVERTISING PROMOTION

CNM changed
my life and
health
dramatically!

When Natasha Draycott, a CNM nutritional
therapy graduate, discovered what a difference
nutrition can make to her PCOS, she was
determined to help others like her.

I

T WAS MY HEALTH
struggles that led me to
studying at the College of
Naturopathic Medicine (CNM).
From aged 16, I suffered from
painful stomach cramps and
amenorrhoea. I was referred to a
specialist who diagnosed me with
polycystic ovary syndrome (PCOS)
and prescribed me Metformin, a Type
2 diabetes drug, and birth control
pills. I was also offered surgery to
remove the cysts and a series of laser
hair removal sessions. But living on
medication and birth control wasn’t
the long-term solution I wanted.
However, as I was very young,
nothing changed until after I returned
to the UK from living abroad.

HEALING NATURALLY

While living abroad, I developed an
unhealthy lifestyle of binge drinking

and poor eating habits, which made
me put on weight. I develooped
painful cysts, but the medical
professionals were hesitant to do
further surgery, so I had to figure out
a way of coping with PCOS without
medical assistance. I returned to the
UK aged 23 and enrolled at CNM.
During my studies, I began to sort out
my diet, supplement with specific
nutrients and exercise regularly.
Within a few years, my periods came
back and my cycle is now regular.
After healing myself naturally, I
became fascinated by the impact food
has on the body and the science
behind nutrition.
I loved learning about biomedicine
in the first year of my course, as it
helped me understand what is
happening in the body and why.
The emphasis on science and
evidence-based nutrition was

CNM has a 22-year track record training
successful natural health practitioners, in
class and online, with colleges across the
UK and Ireland. To find out more, visit
cnmcourses.com or call 01342 777 747.
22 TOPSANTÉ

EDUCATION
AWARDS
2021

fascinating. CNM is a wonderful place
to study. My whole outlook on food
and illness has changed completely.
Without CNM, I wouldn’t have the
knowledge and experience I do now to
support my own health condition.
Implementing what I’ve learned at
CNM has transformed my health.

A REWARDING CAREER

Since graduating, I’ve set up my own
clinical practice, but I also offer virtual
consultations, so I can help clients
around the world. What I enjoy most
is getting to the root cause of a client’s
health issue. The moment my clients
start to see a change is so rewarding.
I truly believe that the more
nutritionists there are with the
knowledge taught by CNM, the more
it could change the way our world sees
health, food and medicine.

Fr CNM LECTURE
Scan the below QR code

Study with the No. 1 training
provider for natural therapies.
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@TopSanteUK

HEALTH | COLUMNIST

BEATING
BURNOUT
NEW COLUMN!

rom work to family, life is full
f ‘micropressures’ that make
t hard to switch off. This
month, nutritional therapist
Rosie Millen looks at getting
to t e crux of what’s causing your
burnout through testing…

T

HE FIRST THING I LOOK AT IS
the blood. If you are lacking in
energy, get your doctor to test
your levels of iron, vitamins B12 and D
and thyroid. Other tests include:

HAIR MINERAL TESTING

This measures mineral deficiencies in the
body’s tissues, as well as heavy metal
toxicity. Just by sending a small sample of
your hair to a lab, they can identify
mineral deficiencies and find the most
likely causes. Good companies usually
provide you with a comprehensive report
which explains which foods you need to
eat and avoid, as well as which
supplements you need to take.
Visit mineralcheck.com for details.

CORTISOL TESTING

You can measure your ‘live’ cortisol
levels with a saliva test. While not
diagnostic, it does give a snapshot into
what your adrenal glands are doing on
that day and to see how much stress is
affecting you. Typically, your cortisol
levels should be high in the morning to
motivate you out of bed, decline
throughout the day and be the lowest at
night when the pineal gland releases
melatonin to get you ready for bed. With
a cortisol test, you have to take four
saliva samples throughout the day and
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send them off to a lab for testing. They
will send you a copy of your results with
a breakdown of the readings. It’s a simple
test and relatively inexpensive. However,
you do need a healthcare practitioner,
such as a nutritionist or chiropractor, to
request it for you.

RAGLAND’S BLOOD
PRESSURE TEST

This measures your blood pressure and
determines the level of adrenal health
and function. You will need a blood
pressure machine for this test:

1 Lie down with a blood pressure monitor
on your arm. Rest for five minutes, then
take a blood pressure reading.
2 Stand up and take your blood pressure
again. Normal blood pressure is around
120 over 80. The systolic blood pressure
(the number on the top) should rise by
8-10mm after standing up. If your
number doesn’t rise, or if it drops by
8-10mm or more, this could indicate your
adrenal glands are struggling.

Salts, blood pressure
and dizziness
In my experience,
people who are
suffering from burnout
typically have low blood
pressure. If you test your
blood pressure and your
readings come up on the
low side, you may
benefit from more salt in
your diet. You can start
by adding a little more
salt to your food, or
drink half a teaspoon of
rock salt in a glass of
water first thing each
morning. It helps to lift
you, raises blood
pressure and can stop
feelings of dizziness.
I like using pink
Himalayan salt.

Rosie Millen studied at the Institute of Optimum Nutrition
and graduated in 2010. In 2014, Rosie was diagnosed with
adrenal fatigue and knows what it is like to be so tired, you
can’t get out of bed. Her book, Burnout’s A B*tch! (£20,
Mitchell Beazley) is out now.
TOPSANTÉ 23

Y
Your new
essentials
Meno
matters

Essential oils are useful to have in your
toolkit for managing perimenopause and
menopause symptoms. Discover the blends
for balancing hormones, soothing skin,
easing anxiety and supporting sleep.

OU MORE THAN
likely know how
soothing and
restorative essential
oils can be, whether
that’s through a
massage, in a candle or in a diffuser,
but did you know that essential oils
can also ease symptoms commonly
associated with perimenopause and
menopause, such as low mood and
trouble sleeping?
A number of studies have shown
that essential oils can help with the
anxiety and mood swings that may
occur during perimenopause and
menopause. A review, published in the
Asian Pacific Journal of Tropical
Biomedicine, found bergamot,
geranium, lavender, orange and sweet
orange essential oils among the most
effective in reducing anxiety. Other
studies have found that clary sage,
lemon, Roman chamomile, rose, ylang
ylang and sandalwood have powerful,
natural anti-anxiety effects.

K C O T S R E T T U H S D N A S E G A M I Y T T E G : S H P A R G OTOHP . A K S W O Z I G A V E : S D R O W

24 TOPSANTÉ

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@TopSanteUK

HEALTH | MENOPAUSE

We’ve rounded up some of our
favourite essential oil blends to help
alleviate and soothe perimenopause
and menopause symptoms, but first,
we explore what makes an essential
oil and how they work.

WHAT IS AN
ESSENTIAL OIL?

Essential oils are not actually oils at
all. They are lipophilic (fat-loving)
and hydrophobic (water-hating)
volatile organic compounds that
dissolve readily in fat but don’t mix
easily in water.
The word volatile simply means
they rapidly evaporate. Each one is
extracted from a single botanical
source, such as aromatic flowers,
leaves, seeds, grasses, roots and
resins. It’s the essence of the plant, a
complex chemical compound that
comprises hundreds of separate
substances, which determine its
distinctive aroma, flavour and unique
therapeutic properties.

HOW ARE ESSENTIAL OILS
EXTRACTED?

Most essential oils are made by steam
distillation. The still is packed with
plant material, steam is pumped
through at high pressure, the steam
cools back to water and the essential
oil floats to the top. Citrus oils are
‘cold pressed’ (oils are mechanically
squeezed out), as heat would change
their chemical composition.

HOW DO THEY WORK?

The oils can be used aromatically,
such as through inhalation, topically,
or, less commonly, internally.
Molecules pass to the brain via nasal
receptors in the nose, or are absorbed
by the skin into the bloodstream,
where they are dispersed throughout
your system. The chemicals within the
oils bind with certain enzymes and
receptors, creating physiological
effects. Essential oils also act on the
limbic area of the brain – the area to
do with emotions and feelings.

Your
essential
oils kitbag

Whether you’re in the
perimenopause stage or further
along, these essential oil blends
can help you manage a wide
range of symptoms, from
anxiety to stress – and even
help you burn fat more
effectively!
Hormone-balancing serum
Try this balancing serum for
PMS, perimenopause and
menopausal symptoms.
■ 2 drops clary sage
■ 2 drops frankincense
■ 2 drops lavender
■ 2 drops neroli
■ 1 drop ylang ylang
■ 10ml evening primrose oil
■ 10ml roller bottle. Try:
Baldwins Amber Glass Roll On
Bottle (£0.89, baldwins.co.uk)
1 Add essential oils to the roller
bottle and fill with evening
primrose oil.
2 Massage over neck (thyroid)
and along lower back and over
kidneys (adrenals) every morning
and night.

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TOPSANTÉ 25

HEALTH | MENOPAUSE
Body blend massage oil
Use this body blend to keep skin
firm. It’s particularly useful if you
want to lose menopause-related
weight, but don’t want saggy
skin. It promotes more effective
fat burning, too.
■ 3 drops lemon
■ 3 drops grapefruit
■ 3 drops lime
■ 3 drops peppermint
■ 3 drops orange
■ 30ml jojoba oil, sweet almond or
vitamin E oil.
■ 1 small glass container

Anti-anxiety inhaler
Sniff this relaxing blend to alleviate anxiety.
■ 5 drops orange
■ 5 drops bergamot
■ 5 drops sandalwood
■ 5 drops ylang ylang
■ Aromatherapy inhaler. Try: Shirley Price
Nasal Aromatherapy Inhaler (£1.83 for a
pack of two, shirleyprice.co.uk)
■ Cotton pad.
1 Place a cotton pad in the inhaler tube.
2 Drop the essential oils directly on the cotton pad.
3 Secure the cap and keep the inhaler handy.
4 Whenever you feel anxious or stressed, open the
inhaler and take a few deep breaths.
Anti-ageing healing skin serum
Use this healing serum for skin that gets
drier during perimenopause and beyond.
■ 5 drops lavender
■ 5 drops frankincense
■ 1 tbsp organic coconut oil (softened
or melted)
■ 1 tbsp cold, organic aloe vera gel

1 Mix essential oils with carrier oil
in glass container.
2 Rub into abdomen and other
problem areas, such as backs of
arms, thighs and buttocks, 3-4
times a week.

1 Blend the coconut oil, aloe vera gel and
essential oils until smooth.
2 Apply to face, neck and body daily.
3 Store in the fridge and make a fresh batch
each week.

1 Fill the diffuser with water
(follow manufacturer’s
directions).
2 Add essential oils to the water.
3 Turn on the diffuser 10-20 mins
before bedtime.
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The Blend Essential Oil Trio (£25,
theblendessentialoils.com) is perfect for
International Stress
Awareness Week,
happening November 1-5.
Bringing Balance is for
mornings and contains
clary-sage, lavender and
rose, Finding Calm helps
reduce stress, containing
spearmint and pine, and
Better Sleep contains clarysage, lavender and neroli.

EB

Don’t want to mix your own
blends?Try these..

✔

ST BU

Y

Better-sleep diffuser blend
Try this soporific blend to
alleviate hormone-induced
insomnia.
■ 7 drops lavender
■ 7 drops Roman chamomile
■ 2 drops vetiver
■ Diffuser. Try: Neal’s
Yard Maya Diffuser
(£60, diffuses for up
to six hours,
nealsyardremedies.com)

TOPSANTÉ 27

IN THE SPOTLIGHT

Reducing stress can
improve your hair

In the third of our new series looking at women in the world
of wellbeing, holistic hair expert Simone Thomas shares
what led her to set up her now award-winning hair business.
My father passed away from
severe brain damage following
an accident. I was only eight
years old. I still remember the
nightmares I had for years
afterwards. Losing Dad had a
huge impact on how I was and am
today. I am very independent and
don’t like to ask for help.

and into the night. I was also
charged double what I’d initially
been quoted and spent the next
several years paying off the debt.
Little did I know, my journey with
wigs was only just beginning.

I often ate at McDonald’s and
drank with my friends, none of
which helped my conditions.

It took until my early 30s to
discover I had endometritis.
Together, all my health conditions
caused extreme pain, fatigue,
After Dad’s death, I watched
unhealthy weight loss, irregular
Mum go from one bad
bleeding, heavy, abnormal periods
relationship to another. She
My health issues began at an
was a strong woman, so when she and pain during intercourse.
early age, starting with
was diagnosed with motor
Following advice from numerous
inflammatory bowel disease.
neurone disease and given two
nutritionists, I started on an
Alongside this, I had my first
years to live, it was a huge shock. anti-inflammatory diet. This
experiences of hair loss. In my late She never gave up, though, and
helped my symptoms
teens, I was diagnosed with
lived for a full decade more,
dramatically, although it didn’t
abnormal cervical cells as well as passing away when I was 27. After cure the underlying cause.
chlamydia, which eventually led that, I had nobody left except my
to being diagnosed with a vitamin brother and some of Mum’s
Despite my inconsistent focus
B12 deficiency. Another side effect friends. Once again, I felt so lost. on nutrition, my hair loss really
of this was more hair loss.
troubled me. Searching for
Although I sought medical help, I Following Mum’s death, I had answers, I realised there was a
had to resort to wearing full wigs. more extreme hair loss and
serious gap in the market for a
As a young woman and being
reverted to wearing full wigs. specialist hair salon, where
excruciatingly vain, I couldn’t
I tried extensions, half wigs that
anyone with hair loss issues could
decide what was worse: the pain clipped in, integrated systems that be supported. So, I went out and
or the hair loss.
attached semi-permanently and
researched, studied and learned
day-to-day wigs I could take on
everything there was to know
I travelled to London to have a and off. My age and lack of money about hair loss systems. As a
semi-permanent wig fitted to meant the quality of my wigs and result, my company Makeup,
my existing hair. The experience extensions wasn’t always great.
Wigs & Hair (M.W.A.H) was born
was excruciating and took all day The same applied to my diet.
in 2012. From day one, I felt I had
28 TOPSANTÉ

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HEALTH | IN THE SPOTLIGHT

.EESSANNUS Y TAK YB DETIDE .SAMOHT ENOMIS :SDROW

‘My extreme hair loss had led me to wearing
wigs, either extentions, half wigs or full ones.
I even had a semi-permanent one fitted at
one point and it was excruciatingly painful!’
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TOPSANTÉ 29

found my niche. Seeing clients smile
with newfound confidence when their
new wig or hair system was perfectly
fitted was a dream come true. I was
finally making a difference in people’s
lives in a way I wished someone
could have done for me years ago.
Within three years, we relocated to
a two-storey building, employing a
team of 22, at the Simone Thomas
flagship store in Bournemouth.
To help customers even further,
I took a course in nutrition and
bioenergetics. Today, we analyse
clients’ medical history, diet and
lifestyle. Afterwards, we examine
their scalp and hair under a
microscope. Through research, we’ve
discovered an enormous range of
factors that contribute to hair loss and
scalp health, including poor diet, drug
use, autoimmune disorders, hormone
imbalances, and many other lifestyle
choices you wouldn’t necessarily
associate with hair.
My own studies have
confirmed almost all hair
issues lead back to the gut.
And it makes sense, too. All
diseases originate in the gut, so
why aren’t we paying it more
attention? Fatigue, skin
complaints and poor sleep patterns
are all signs of inflammation, often
caused by the food we eat. Over the
years, I have witnessed so many
dramatic changes in clients’ hair loss
and general wellbeing, just from them
addressing their diet and lifestyle.
Just three days after my first son
was born, I had to jump right back
into work. Caring for a newborn
while building a business proved
overwhelming to say the least. After a
few months of trying to do it all – and
after driving down the motorway one
day thinking I may as well crash the
car as no one cares about me – I went
to visit my GP and was diagnosed
with postpartum depression. But
rather than taking the prescribed
antidepressants, I decided to book a
two-week holiday to Greece at a
luxury spa to rest and reset.
30 TOPSANTÉ

‘Fatigue, skin
complaints, poor
sleep patterns and
hair issues are all
often signs of
inflammation,
caused by what
we eat.’
At the airport, I bought a book
that ended up changing my life.
It was called The Miracle Morning: The
Not-So-Obvious Secret Guaranteed To
Transform Your Life, by Hal Elrod. I
read it all holiday and came back a
different person. The main takeaway
from the book is that by giving
yourself an hour every morning,
whether you spend it meditating,
doing yoga, reading or just enjoying a
coffee, you will not only be a happier
person but a more productive one.
I know it’s hard for some to find even
five minutes, let alone an hour, but
it was this mentality of putting
everyone else first that had led to
my suicidal thoughts.

Your hair is often the first
indicator of your overall
health, especially when it
comes to stress. If you allow
your day to be consumed by the
needs of others, while ignoring your
own, the chances are your stress
levels are only getting worse. Take
heed of your frazzledness and use it as
your prompt to recharge. Nothing is
better than being awake and aware of
the fact that you are recharging.
Now, I manage to find time for
myself two mornings a week. On
those days, I get up at 5.30am and for
at least 45 minutes, before my boys
wake up, I ensure I am “still”. I read,
meditate, walk on the beach, do a spot
of exercise, or just sit and “be”. You
can gain far more from getting up a
bit earlier than having a lie-in. I can’t
express how good it feels to have that
time to myself – although I sometimes
get sucked into my online shopping
habit! This time to myself helps me
survive the week. I am better able to
make good choices, and I face my day
with a calmer perspective.
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HEALTH | IN THE SPOTLIGHT

Healthy Hair, Happy Body (£15, amazon.co.uk) is
out now. Look out for Simone’s top tips for stronger,
healthier hair in the December issue, on sale
October 26. Also, head to topsante.co.uk where
you can read Simone’s advice on thinning hair.
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TOPSANTÉ 31

6

ways tea can

KEEP YOU
HEALTHY

Britain is a nation of tea drinkers, but do you know just how
beneficial your morning cuppa could be? We look at some
of the health benefits behind tea and pick six of the best.

T

EA HAS ALWAYS BEEN
what people turn to in
times of stress. Its
soothing properties are
well-known, but less
known are its healing
benefits. From aiding sleep and acting
as a pain relief to calming digestive
issues and even helping with
osteoarthritis, the many benefits of
tea are numerous.
‘In Chinese and Indian cultures, teas
are considered as powerful as other
herbal preparations and can be used
for many complaints,’ says Jenya Di
Pierro, herbal medicine practitioner
and founder of wellness and lifestyle
club, Cloud Twelve (cloudtwelve.co.uk).
‘Most herbs have antioxidant and
anti-inflammatory properties that are
vital for health. Having them in a tea
form has an added benefit of
hydrating your body and enjoying a
nice destressing ritual,’ she adds.
And herbal tea will always have
more than one benefit. ‘For example,
chamomile tea is not only relaxing,
but will support digestion, enhance
immunity and calm inflammation. In
fact, all aromatic herbs used in teas
and culinary spices have one common

32 TOPSANTÉ

phytochemical – volatile oils, which
are responsible for their lovely smell,
as well as digestive and immuneboosting properties,’ says Jenya.
Another example is ginger tea,
which has been used for various
purposes for centuries. Now research
is showing ginger could help with
recovery after exercise. Scientists in a
recent study asked participants to
perform high-intensity arm exercises.
Prior to the exercise, half of the
participants had taken a ginger
supplement for five days and five had
taken a placebo. In the group who had
taken the ginger, strength improved
48 hours after exercise. In the placebo
group, however, it didn’t improve until
72 hours after exercise.
And be sure to infuse the tea leaves
or bags in hot water for 10 minutes,
recommends Jenya. ‘The dose is one
tablespoon of dry tea leaves or two
tablespoons for fresh tea leaves per
pot. In the case of roots, it’s beneficial
to boil them for more than 10 minutes
to ensure the phytochemicals are
properly extracted into the water.’
Here’s our round-up of six of the
best healing teas, depending on the
ailment you want to address…

For knee
injuries and
osteoarthritis…

Try Natur Boutique Burdock
Root Tea (£3.99 for a box of
20 sachets, naturboutique.co.
uk). Research has shown that
burdock root tea contains
antioxidants that could help
with knee pain. A study on
the tea and the effects it had
on inflammation and oxidative
stress in patients with knee
osteoarthritis found that
levels of certain chemicals in
the body, which act as
indicators of inflammation,
had reduced significantly in
study participants drinking
the tea, compared with the
levels found in the control
group drinking boiled water.
This tea contains
100 per cent
burdock root,
which is grown
on organic farms.

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HEALTH | TEA

K C O T S R E T T U H S D N A S E G A M I Y T T E G : S H P A R GOTO H P . R E H C T E L F H T E B : S D R O W

TOPSANTÉ 33

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A study found
matcha could
have significant
anti-cancer
properties,
inhibiting the
propagation of
breast cancer
stem cells.
For helping
combat cancer…

For soothing
IBS symptoms…

Try Meera’s Made From Scratch Happy
Tummy Tea (from £6.99,
meerasmadefromscratch.co.uk). This
refreshing, calming tea helps with bloating and
spasms, thanks to a blend of organic fennel
seeds, ginger, cardamom seeds, organic
cinnamon, peppermint, organic moringa and
vanilla. Meera Bhogal, the woman behind the
tea, says that most of the ingredients found in
this tea are recognisable, but it is the way they
are combined that gives the extra love your
digestion sometimes needs. This tea helps
soothe IBS symptoms,
such as bloating and
abdominal spasms,
and can be drunk at
any time of the day – in
the morning with a
slice of fresh lemon, or
in the evening to
replace the traditional
tea or hot milk.

34 TOPSANTÉ

Try OMGTea Organic Matcha AAA Grade
Single Serve 10-Pack (£8.95 for 10 sachets,
amazon.co.uk). Founded by Katherine Swift,
OMGTea was launched through Amazon and
was inspired by Katherine’s own story of
discovering the benefits of matcha when
looking for ways to help her mother battle
breast cancer. Indeed, a recent study that
OMGTea was involved in found that matcha
could have significant anti-cancer properties,
inhibiting the propagation of breast cancer
stem cells specifically. Other key pathways
were also affected, including the antioxidant
response and cell cycle regulation, indicating
that matcha could have therapeutic potential
by mediating the metabolic reprogramming of
cancer cells.
These single-serve sachets are a convenient
way of measuring out your matcha and is made
with only the finest leaves from the top of the
plant and ground using a traditional granite
stone mill – a process that takes more than an
hour to grind 30 grams!

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HEALTH | TEA

For curbing
sugar cravings…

For boosting
your immunity…

Try Wellfinitea Organic Green Tea (£16.99 for
a box of 10 sachets, wellfinitea.co.uk). This tea
acts as a sugar blocker, helping control sugar
cravings and the absorption of sugar in the
intestines and body, thanks to some key
ingredients: gymnema, which helps improve
blood sugar levels and increases the
effectiveness of insulin; pandan leaves, which
have long been used in ayurvedic treatments
and regulates blood sugar; and stevia, which is
a natural alternative to
sugar. The tea is also
rich in antioxidants, is
100 per cent organic
and free from caffeine.
It’s also worth noting
that one tea bag can
make up to five to
eight cups, over the
course of one day,
and can be enjoyed
hot or cold.

Try Cloud Twelve Immuni-tea (from £8 for
50g, cloudtwelve.co.uk). This mix includes
antimicrobial and antiviral herbs that are rich in
vitamin C and help increase your defences
against pathogens. The tea contains
echinacea, lemon balm, hibiscus, dry
raspberry, dry strawberry, rosehip and cornsilk
to help prevent and fight colds, flu and a wide
range of other infections.

For period pain relief…
Try Natur Boutique’s Organic Ginger Tea
(£2.99 for a box of 20 sachets, naturboutique.
co.uk). In a recent study, scientists compared
the effect of ginger, zinc sulphate and a
placebo on the severity of period pains in
women. Of the 150 women who took part, it
was found that those taking either the zinc
capsules or the ginger had significantly less
pain during their periods than those on the
placebo. Ginger and zinc had a similar positive
effect, but ginger offers a tasty, effective and
natural way to help soothe period pain.
The ginger in this tea is 100 per cent organic
and has a sweet, non-bitter taste. It comes
from plants grown without
artificial fertilisers and
pesticides in Vietnam. The
conditions and the fact that
the roots are allowed to grow
slowly gives them a sweeter
flavour than normal.

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TOPSANTÉ 35

REDUCING
YOUR RISK

Dr Marc Bubbs explores how today’s foods can impact your
waistline and health, and contribute to Type 2 diabetes.

W

EIGHT GAIN CAN
seem to appear
overnight as you hit
your 40s. Of course,
this is just an illusion.
The realisation you’ve
gained weight may hit you in one swift blow,
but the likelihood is that extra weight around
your mid-section took years to get there.
Adult weight gain is consistently connected
to a higher risk of Type 2 diabetes, heart
disease, high blood pressure and cancer.
What’s surprising is that a new line of
research shows that even gradual weight gain
puts you at greater risk of chronic conditions.
To put things into perspective, for every 4.5kg
increase in weight, there is a 17 per cent
reduction in your odds of ageing well – not
the statistics you want to hear in midlife. In
short, weight gain in adulthood is not benign.
The good news is that weight loss, on its own,
is the most powerful “signal” for improving
glucose control and reversing Type 2 diabetes.

36 TOPSANTÉ

FASTING BLOOD SUGAR LEVELS

Chronically high blood glucose levels can still
sabotage your health, even if you’re healthy.
A hallmark study found that fasting blood
glucose values in the upper normal range –
not outside the normal range – appear to be
an important independent predictor of
cardiovascular death. So, even if you’re not
overweight, if your blood glucose levels are in
the upper normal range, it’s time for you to
take action.
What should you be aiming for when it
comes to blood glucose control, health and
longevity? A recent study in the journal
Diabetes Care found that fasting glucose levels
between 80-94mg/dL (4.4-5.2mmol/L) were
associated with the lowest mortality,
regardless of age and sex.
These findings are even more compelling
when you consider that the aforementioned
study found glucose levels at 5.6mmol/L and
above were connected with higher mortality.
A fasting glucose score of 5.6mmol/L is
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HEALTH | DIABETES

What’s the common denominator among
these food ingredients? They’re found
overwhelmingly in ultra-processed foods.
Ultimately, these send your blood sugar levels
on a rollercoaster ride. Unfortunately, these
peaks and valleys also accelerate weight gain,
glucose dysfunction, inflammation and
oxidative stress.
There aren’t a lot of foods occurring in
nature with that combination of high fat and
ASSESS YOUR ENVIRONMENT
high sugar, but ultra-processed foods contain
How can you start to fight off blood sugar
highs and lows, poor energy and weight gain? just the right (or rather wrong) mix of sugar,
fat, salt and flavour additives to kick up a
Willpower is one option, but it’s a finite
dopamine “reward” signal response in your
resource. Nutrition is complex and
recommendations can seem quite polarising, brain that then makes you crave them.
Ultra-processed foods dominate the food
even among scientists and doctors. Let’s start
with what most health associations agree on: landscape, making up the majority of calories
you consume. Professor Carlos Monteiro,
what not to eat. The leading heart, diabetes
and cancer associations recommend you avoid PhD, from University of Sao Paulo, and his
research team developed the NOVA diet
the following:
classification system to put more emphasis on
● high salt
the nature, extent and degree of processing
● high refined sugar
when categorising foods and beverages.
● high trans fats
within the traditional “normal” range of
4.0-6.0mmol/L, and this is still used in many
parts of the world. But if you know your
actual score, rather than simply knowing
you’re within the range, then it can serve as a
red flag if it’s at the upper limit, letting you
know it’s time to revisit your diet, exercise
and lifestyle regime.

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Ultraprocessed
foods
contain just
the right (or
wrong!) mix
of sugar,
fat, salt
and flavour
additives
that then
makes you
crave them.

TOPSANTÉ 37

NOVA defines ultra-processed foods as
“formulations mostly of cheap industrial
sources of dietary energy and nutrients plus
additives, using a series of processes and
containing minimal whole foods”.
The NOVA system is divided into four
groups: (1) unprocessed or minimally
processed foods, (2) processed culinary
ingredients, (3) processed foods and (4)
ultra-processed foods.
In layperson’s terms, if something has more
than five ingredients, it’s probably an
ultra-processed food.
Rather than the traditional approach to
talking calories, macronutrients or even
“animal versus plant”, the NOVA system
shifts the focus back to the quality of your
diet, eating more real foods.
The beauty of NOVA is its simplicity in
the complex world of nutrition. What
happens when you reduce your intake of
ultra-processed food and eat more real food?
You more than likely find that your calorie
intake drops, often dramatically. You increase
your consumption of vitamins, minerals
and antioxidants. And you increase
your intake of fibre.

38 TOPSANTÉ

A WEIGHTY ISSUE

It makes sense that if your diet is made up of
primarily ultra-processed foods, you’ll
inevitably consume more calories and gain
more weight. Yet, until recently, there was
no scientific smoking gun proving that
ultra-processed food causes weight gain.
Dr Kevin Hall, PhD, from the National
Institute of Diabetes and Digestive and
Kidney Diseases in the US, conducted
a study with 20 inpatients over the course
of four weeks, comparing a minimally
processed diet to an ultra-processed diet
on health outcomes.
How did the “real food” stack up against
all the packaged stuff? The participants
gained around 0.9kg on the processed food
diet, while those on the unprocessed diet lost
about 0.97kg.
When participants were eating the
ultra-processed diet, they consumed around
500 calories more per day and ate at a much
faster pace than those on the unprocessed

The combo
of high fat
with high
sugar in
processed
foods
predicted
overeating
and weight
gain.

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HEALTH | DIABETES

diet. This study was the first to demonstrate
causality: ultra-processed foods cause
people to eat too many calories and gain
weight. It’s not surprising, therefore, that in
a food environment where more than half of
all the food we buy is ultra-processed, we’re
struggling to maintain a healthy weight.

AVOID FAT PLUS SUGAR

Hall’s colleague, Dr Emma Stinson PhD,
also uncovered that the combination of high
fat with high sugar in processed foods
independently predicted overeating and
weight gain.
If the food environment in your home,
workplace or even car is laden with
ultra-processed options, you’ll struggle
to succeed.
Furthermore, in France, a recent study of
more than 100,000 people found

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ultra-processed food consumption was
strongly associated with an increased risk of
Type 2 diabetes. These findings were
independent of body weight and nutritional
quality of the diet. Even when participants
avoided weight gain, they were still at
increased risk of developing diabetes if their
ultra-processed consumption was high.
Longer working hours, less sleep and more
stress trigger the brain to crave sugar, fat and
salt, and our modern ultra-processed food
environment has an endless supply.
It’s not a lack of willpower that leads to
weight gain or poor glucose control – as
accomplished psychologist and behaviour
change experts Chip and Dan Heath say:
“What looks like a person problem is actually
a situation problem”. When it comes to weight
gain and chronic health conditions, it’s an
ultra-processed food environment problem.

This is an adapted
extract from Peak 40:
The New Science of
Mid-Life Health for a
Leaner, Stronger Body
and a Sharper Mind by
Marc Bubbs (Chelsea
Green, £10).

TOPSANTÉ 39

MAKINGIT
COUNT

When it comes to weight loss, these potent plants, spices and even
algae could give you the boost you need to tip the scales in your favour.

K C O T S R E T T U H S D N A S E G A M I Y T T E G : S H P A R GOTO H P . R E H C T E L F H T E B : S D R O W

40 TOPSANTÉ

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HEALTH | WEIGHT LOSS

Chlorella

Algae doesn’t sound like the most
appetising thing to add to your
cooking, but chlorella, a type of
freshwater algae, is fast becoming a
key ingredient for those looking to
shed some pounds. It not only adds a
splash of colour to dishes, but has a
host of health benefits, too.
‘Chlorella helps boost energy,
supports fat loss and helps you detox
from heavy metals,’ says Holly
Zoccolan, an holistic lifestyle and
nutrition coach (thehealthzoc.com).
Chlorella is rich in vitamins C and
B12, iron, zinc and magnesium, as well
as the naturally occurring
phytonutrient chlorophyll. When dried,
nearly half its weight is protein, which
is twice as much as spinach, and it
contains nine essential amino acids.

Millions of people take it daily in
Japan already and one Korean study
found that chlorella helped shrink fat
cells and block the production of new
ones. In another Korean study, it was
found to reduce levels of lipids (fats) in
blood serum.
While more research is needed,
chlorella is low in calories, rich in
nutrients and high in protein, making it
a great addition to any diet regardless.
‘Chlorella is easily taken in
supplement form via a tablet or as a
powder added to smoothies or simply
mixed with water,’ says Holly.
Or why not make the soup below?
Created by functional nutritionist, chef
and author, Christine Bailey, this
provides lovely, warming boost on
cold, winter days.
Broccoli, fennel and pear soup
This is a beautiful, light yet creamy
soup – perfect for detox days.
The addition of pear provides a
natural sweetness and is rich in
pectin, a soluble fibre to support
bowel health.
Serves 2

● 1 tbsp olive oil
● 1 onion, chopped
● 1 garlic clove
● 150g broccoli, chopped
● 1 fennel bulb, chopped
● 600ml vegetable stock
● 1 pear, cored and chopped
● 1 tsp Chlorella powder
● Olive oil for drizzling
1 Heat the olive oil in a large pan and
sauté the onion and garlic for a
couple of mins.
2 Add the broccoli and fennel and
stir to coat in the oil. Add the
vegetable stock and bring to a boil.
Simmer for 20-25 mins until the
vegetables are tender. Place the
soup in a blender with the pear and
chlorella powder, and blend until
smooth and creamy.
3 Serve with a drizzle of olive oil.
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Hibiscus

Hibiscus extract has been shown
to inhibit obesity and fat
accumulation, with a small human
study showing that those taking
hibiscus extracts saw reduced
body weight, BMI, body fat and
waist-to-hip ratio.
The study attributed the effect
to the polyphenols found in
hibiscus, with consumption of the
plant having a particular effect on
reducing abdominal fat.
‘Hibiscus is loaded with
antioxidants and some
compounds found in hibiscus have
been shown to support weight
loss and stabilise your blood sugar
levels, too,’ says Holly, who
recommends adding hibiscus into
your routine by drinking the tea or
taking a hibiscus supplement.
TRY Vahdam Hibiscus Rush
Herbal Tea Tisane (£15, vahdam.
com) is a blend of hibiscus petals
and tropical fruits to create a
mix of sweet and tart notes. It is
perfect for any time of the day.

TOPSANTÉ 41

‘Turmeric is known
to contain powerful
compounds, which help
boost fat loss.’

Turmeric

You no doubt already know about the
many health benefits turmeric can
provide, but this wonder spice isn’t
done yet. Recently, researchers have
started to examine turmeric’s role in
weight loss. Test-tube studies suggest
that curcumin – the main active
ingredient in turmeric – may suppress
particular inflammatory markers that
play a role in obesity. These markers
tend to be elevated in people with
excess weight or obesity.
‘Turmeric is known to contain
powerful compounds, which help
boost fat loss,’ says Holly, who
recommends adding turmeric and
black pepper into your meals as this
enhances your absorption of curcumin.
What’s more, a 30-day study in 44
people who were previously unable to
lose weight found that supplementing
twice a day with 800mg of curcumin
42 TOPSANTÉ

and 8mg of piperine (a compound
found in black pepper) led to
significant reductions in body weight,
BMI and waist and hip circumference.
Furthermore, a review of 21 studies
in more than 1,600 people worldwide
noted there was increased levels of
adiponectin, a hormone that helps
regulate your metabolism.

Pineapple

Not only is pineapple a greattasting snack, but it’s been linked
to potential weight loss (it even
went viral on TikTok for its
weight-loss properties!). This is
mainly down to the bromelain
content, which has been shown to
exhibit an ability to modulate the
multiplication of fat cells.
‘Bromelain is a proteolytic
enzyme, which helps break protein
molecules in the body,’ says Holly.
The breaking down of protein
molecules also helps with
digestion. Proper digestion can
increase metabolism and help
reduce bloating, further aiding
weight loss goals.
‘As pineapple aids digestion, it
may help with weight loss by
keeping your digestive system
moving regularly,’ adds Holly.
But it’s not just bromelain doing
all the hard work, pineapple is
filled with manganese, which
regulates the metabolism of fat
and carbohydrates in your body.
Finally, pineapple consists of 86
per cent water, so it’s hydrating.
Being hydrated can help tamp
down on overeating, especially as
when a person is dehydrated, they
often mistake it for hunger.

TRY Together Health Curcumin
Complex (£9.99, togetherhealth.
co.uk) contains
whole turmeric
powder, including
a potent extract
of 95 per cent
curcumin. The
antioxidant formula
also includes black
pepper extract for
better absorption.
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HEALTH | WEIGHT LOSS

Capsaicin is what makes your mouth
feel hot and can be found in a range of
peppers, as well as being the active
ingredient in cayenne pepper.
Researchers believe capsaicin is a
thermogenic chemical and it’s this that
may help speed up your metabolism
and decrease your appetite.
A 2014 study showed that people
who consumed red pepper with every
meal felt increased feelings of fullness
and had fewer cravings, potentially
leading to a decrease in caloric intake
and an increase in weight loss.
‘Capsaicin has been shown to
provide detox support in your body,
reduce inflammation and support your
metabolism, so may help with weight
loss,’ says Holly.

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Capsaicin

Meanwhile, another study found that
women who ate fresh chilli pepper
raised their metabolic rate for up to 30
minutes after consuming it.
In addition to increasing your
metabolism, cayenne pepper itself is
thought to help you burn calories
because it’s spicy.
When you eat a spicy pepper, your
body’s temperature rises.
Consequently, your body goes into
cool down mode, causing your body
to burn calories. A study from 2011
found that people who didn’t like
spicy food had better weight loss
results when they started taking
cayenne capsules.
You can add capsaicin to your diet in
a few ways. ‘Capsaicin can be taken as

a supplement or by adding spicy
peppers and cayenne pepper to your
meals,’ suggests Holly.
However, cooking with pepper every
day may be difficult, so consider
buying powdered cayenne pepper
and adding it to smoothies or a
protein shake.
TRY Solgar Cayenne
520 mg (£11.25 for
100 capsules, solgar.
co.uk) is one way to
ensure you get all
the goodness
contained in this
spicy pepper. Take
one vegetable
capsule a day.

TOPSANTÉ 43

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and feel better in mind and body.

Katy

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44 TOPSANTÉ

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NOITCES LAICEPS ENUMMI

KEEPING
YOURSELF
HEALTHY

Our special report this issue looks at immunity, from
foods that fortify and supplements that support,
to activities that help up-regulate your system.

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TOPSANTÉ 45

Flower power!
This winter, everyone will no doubt be more focused than ever on ways
to stay well. And with a plethora of natural remedies to help support
you, we take a look at new research on the echinacea plant.

I

T MAY NOT BE A MIRACLE PANACEA, BUT IT
could be well worth adding echinacea – full name
echinacea purpurea – to your medicine cabinet. There
are now 31 published clinical studies showing how
this humble herb not only helps reduce your chances
of catching a respiratory tract infection (RTI) but, if
you do get one, will help reduce the severity of symptoms.
Not only that but it can reduce the incidence of secondary
complications, such as sinusitis, bronchitis and pneumonia.
Adults usually catch 2-4 colds per year and for children
the number is higher. The stronger your immune response,
the better your chances of fighting off a virus before you
even develop symptoms. However, everything from stress
to inactivity weakens this response. ‘The key to staying
well lies, first and foremost, with eating a healthy diet and
getting enough exercise and sleep,’ says immunologist and
founder of A-IR Clinical Research, Dr Ross Walton.
However, he says, taking echinacea could provide benefit.
‘Echinacea has been shown to reduce frequency of
common cold symptoms developing.’ Trials involving 755
volunteers at the former Common Cold Centre in Cardiff
found echinacea reduced the development of recurrent
colds by as much as 59 per cent.
Catching a cold in the first place is annoying, but there’s
nothing more frustrating than a lingering blocked nose and
sore throat. However, in the same research studies,
echinacea reduced the duration of symptoms, ‘and the need
to use painkillers also fell by over half,’ adds Dr Walton.
Infections associated with the upper airways (nose,
sinuses, throat) and lower airways (lungs) trigger a
significant number of hospitalisations, particularly in
winter. Yet analysis of six clinical trials, involving almost
2,500 participants at the Royal Society of Medicine, found
that echinacea extract could reduce recurrent RTIs by a
whopping 35 per cent and halved the risk of complications,
such as bronchitis and pneumonia.

alternative treatments,’ explains Dr Walton.
Research published in the journal Current Therapeutic
Research showing that echinacea (combined with black
elderberry in a hot drink) can make a considerable
difference is promising. ‘In this study, Echinaforce Hot
Drink was as effective as Oseltamivir in shortening flu
symptoms and reducing respiratory complications, as well
as having fewer side effects,’ says Dr Walton.

WHAT ABOUT COVID?

A study published last year in Virology Journal found
that fresh, whole plant, liquid extract of echinacea could
help reduce replication of various strains of coronavirus in
the airways, including Sars-Cov-2. Further research is
needed, stresses Dr Walton. International clinical trials
investigating the efficacy of this echinacea purpurea
liquid extract against a spectrum of coronaviruses have
now been commissioned.

CHOOSE FRESH

When it comes to the type you buy, you should look for
fresh extract. In research trials, fresh echinacea extract
offered 10 times more anti-viral activity than the dried herb
found in many other products. The anti-inflammatory
action of the root combined with the anti-viral properties of
the herb strengthens the immune system and protects
against symptoms when infection occurs.

AS EFFECTIVE AS A FLU MED

Oseltamivir, an anti-viral medicine also known as Tamiflu,
is the current “gold standard” treatment for flu. ‘However,
limitations regarding side effects and the emergence of
drug-resistant flu strains really highlight a need for
46 TOPSANTÉ

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NOITCES LAICEPS ENUMMI
TRY A.Vogel
Echinaforce range
(avogel.co.uk) contains
fresh extract. Choose
from Tablets (£4.99)
Chewable (£6.50), Drops
(£4.75), Lozenges (£2.25)
and the Hot Drink
(£11.35).

LOOK FOR THE LOGO

Research conducted by University College London found
that some echinacea supplements don’t contain the right
herb, the right part of the plant, or don’t display the dosage
on the ingredient labels. Make sure you look for a product
with the Traditional Herbal Registered (THR) logo, to
ensure reliability, which indicates approval by the UK’s
Medicines and Healthcare products Regulatory Agency.

KCOTSRETTUHS :SOTOHP .EESSANNUS Y TA K :SDROW

Although
UK guidelines
restrict echinacea
supplements to children over
12, European clinical trials
involving younger children found
those given chewable echinacea had
a third fewer cold and flu episodes
compared to those given chewable
vitamin C. Symptoms were less
severe and shorter lived – on
average, three days shorter
than the vitamin C
group.

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TOPSANTÉ 47

Your CBD life!
T

Support your immune system with CBD oil, thanks
to its antioxidant properties and ability to help keep
your immune system regulated, says our expert Ruby
Deevoy. See Instagram.com/rubydeevoywrites.

HERE ARE MANY
supplements out there that are
great for boosting the immune
system. In fact, when talking to
people about CBD I’m often told “I’m
taking vitamins already”. But CBD oil
doesn’t work like that.
Take a flick through the abundance
of studies out there and you’ll soon
see that CBD is actually
immunosuppressive, which is partly
what allows it to reduce inflammation
– an immune response that
incidentally triggers autoimmune
disorders, such as rheumatoid
arthritis. But it’s also been found to
enhance immune system function,
supporting white blood cell
production, specifically in
immunodeficient patients.
Basically, it’s both, because it’s
neither. CBD does not ‘boost’ the
immune system, it regulates it in
whatever way you need it regulating.
With CBD oil, it’s all about balance,
and cannabinoids derived from the
cannabis plant work together with
your body via multiple mechanisms to
achieve this. Although researchers are
starting to unpick the whole story,
there is still much we need to discover
about how CBD interacts with the
body, and how the immune system
works as well, to completely
understand how it all works. But there
are enough studies to make educated
theories and speculations.

THE SCIENCE PART

Here’s a quick endocannabinoid
system (ECS) explainer. The ECS is
48 TOPSANTÉ

one of the major physiological systems
in the body. It’s made up of receptors
that can be found just about
everywhere in the body and
neurotransmitters called
endocannabinoids. These
endocannabinoids (anandamide
and 2-AG) are released on demand
to activate the endocannabinoid
receptors and trigger a balancing
response (whatever that may be)
from the body.
As the ECS is everywhere,
that includes all throughout
your immune system.
When you take CBD – regularly
and consistently for best results
– you are supporting every
bodily process by helping your
ECS restore balance. When
this rebalancing occurs in
your immune system, it’s
prevented from being
overactive or underactive and
encouraged to remain in that
perfect ‘goldilocks zone’
where everything works
just as it should, for
optimum health.

AN UNOFFICIAL
ADAPTOGEN

Adaptogens are a very special
group of herbs and
mushrooms that adapt their function
depending on what the body needs,
be that physical, chemical or
biological. Cannabis is not currently
listed as one, officially, but it
certainly works like one – acting
through multiple pathways in the
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TOPSANTÉ 49

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NOITCES LAICEPS ENUMMI

FIGHT
COLDS
AND
FLU
WITH
THREE
TIMES
THE
POWER
HRI Coldcare is the first herbal medicine to
combine Echinacea plus Vitamin C and
Zinc to relieve the symptoms of cold and flu.

Winter doesn’t have to mean battling with colds and flu.
Take new HRI Coldcare - the only product formulation
to combine Echinacea plus 100% RDA of Vitamin C and
Zinc in one dose. Coldcare is a traditional herbal medicinal
product used to relieve the symptoms of colds and flu.
Based on traditional use only. Always read the label.

. .

Healist CBD Immune
Support Capsules (£30,
moleculehealth.com) combine
20mg cure CBD, with nature’s
traditional immune boosters
of elderberry, echinacea and
vitamin C and D3, which are
known to help
support and
promote a
healthy immune
system.
Sweet Pink Whole Plant CBD
(from £28, sweetpinkcbd.co.
uk) includes a true whole
plant cannabis extract with all
the immune-system
supporting
compounds you
need and comes
in two strengths,
5 and 10 per cent.

body (and in different ways depending
on the user’s own unique needs) to
restore equilibrium.
Adaptogens are often marketed as
providing stress relief, just like CBD
oil, but what they actually do is
moderate the stress response, lower
inflammation and even enhance
mental performance. What’s more,
they can possess opposing qualities,
such as being stimulating and relaxing
at the same time. It provides whatever
your body needs when the adaptogen
gets involved. CBD oil works in the
same way.
Both stress and inflammation can
weaken your immune system, so
straightaway tackling these issues will
offer you immune protection.
Furthermore, the diverse array of
carotenoids, flavonoids and
phytosterols in adaptogens play a

major role in how they benefit your
body and again, the same goes for
CBD oil – whole plant CBD oil that is,
which contains a range of these
therapeutic compounds.

A POTENT ANTIOXIDANT

CBD has also been shown to possess
impressive antioxidant qualities,
which we know destroys free radicals
and protects the structural integrity of
cells and tissues. Clinical trials have
found that antioxidant
supplementation can significantly
improve certain immune responses,
even when using a relatively weak
antioxidant, such as vitamin A.
The CBD molecule is such a
powerful antioxidant that it is even
being considered as a future treatment
of oxidative neurological disorders and
neural inflammatory responses.

CBD has been shown to possess
impressive antioxidant qualities,which
we know destroys free radicals and
protects the structural integrity of cells.
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Canna360 Rebound Plus
CBD (£69.96, canna360.co.
uk) features 6 per cent CBD in
organic sesame seed oil for
better absorption. Boost your
immunity with a
blend of 40+
terpenes,
flavonoids and a
dose of vitamins.
Honey Heaven Immunity &
CBD Sport Spray (£30,
honeyheaven.co.uk) is a
mix of CBD and
ayurvedic herbs
including holy basil
and turmeric.
Cannabotech IMMUNITY
DROPS (£59, cannabotech.
com) blend high-quality
functional mushrooms, zinc
and premium,
pharmaceuticalgrade CBD to
support your
immune system.
TOPSANTÉ 51

NOITCES LAICEPS ENUMMI

5 TO TRY…

SWITCH ON
YOUR IMMUNE
SYSTEM
We look at the foods that can help
support your immune system – along
with a yummy seven-day meal plan –
so your body can best take care
of you this autumn.

ELDNEP LRAC :YHPARGOTOHP SEPICER
.KCOTSRETTUHS DNA SEGAMI YT TEG :YHPARGOTOHP
. N O S B O H B O R D N A I H C O I CCAM A N N E J R D : S D R O W

52 TOPSANTÉ

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WINTER IMMUNITY

Of course, taking care of your
immune system should be a priority
for life and longevity, not just for the
usual glut of seasonal colds and flu (or
a pandemic), but there are practical
steps you can take to care for your
immune system this winter including:

1

Topping up your vitamin and
mineral intake. Several
micronutrients have been found
to play an important role in
supporting the body’s defences,
namely vitamins A, B vitamins, C, D,
E and K, as well as copper, iron,
selenium and zinc.

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2

Boosting your vitamin D
levels. It is challenging to
obtain enough vitamin D from
diet alone, because it is
primarily produced when your skin is
exposed to UVB from sunlight. ‘Few
foods contain a natural source of
vitamin D and these include salmon
and mushrooms,’ says Rob Hobson, a
registered nutritionist. However, the
most effective way to get your vitamin
D during the winter months is to
supplement. Try Healthspan Super
Strength Vitamin D3 (£3.95, for 60
tablets, healthspan.co.uk).

3

Aiming to get a diversity and
abundance of dietary fibre.
Fibre is needed to feed your gut
bugs, collectively known as
your gut microbiota (GM). Your GM
are the main educators of your
immune system and therefore have a
huge influence on its overall function.
‘In the UK, we are just not eating
enough fibre,’ says Dr Jenna. ‘You
should be aiming for 30 grams a day
and 30 different plant foods in a
week.’ The easiest way to achieve this
is through including a diversity of
plant foods, adding in as many colours
of fruit and veg as you can and
including beans, pulses, legumes and
wholegrains in your meals.

4

Adding ‘live and active’ bugs
from probiotic sources to your
diet. If you suspect your gut
health is less than great or wish
to try a probiotic, look for supplements
that contain some of the most wellstudied probiotic strains including
lactobacillus and bifidobacterium,
suggests Dr Jenna. ‘There is some
scientific evidence that lactobacilli and
bifidobacterial supplements may be
effective in supporting proper immune
function against minor winter
infections,’ she says.
Of course, we can’t forget that diet
and supplements are only ever part
of the story. Nutrition needs to be
in the context of a 360-lifestyle
approach. ‘Building in consistency
through routines that keep us active,
relaxed and able to get good-quality
sleep is key,’ says Dr Jenna.
TOPSANTÉ 53

NOITCES LAICEPS ENUMMI

Y

OUR IMMUNE
system is a complex,
intricate network of
cells (collectively
called white blood
cells), molecules and
organs, that have evolved over
millions of years, shaped by the
environments in which you live,
according to Dr Jenna Macciochi, an
immunologist working with
Healthspan and author of The Science
of Staying Well. ‘Parts of your immune
system can be found everywhere in
your body, but tend to be clustered at
the barriers to your body – for
example, the digestive tract and lungs
– where there is greatest exposure to
your environment,’ she says.
The main fixture in conversations
around immunity is often around its
role in protecting you from infection,
but it’s actually a much bigger deal.
‘Running deep into every aspect of
your mental and physical health, your
immune system is really your wellness
system, with vital roles far beyond just
fighting germs,’ says Dr Jenna.
In fact, it plays a major role in every
single aspect of your mental and
physical health, from metabolism to
the microbiome, healing and growth,
brain function, cancer and even mood.
‘Rather than a binary switch that we
want to turn on, ‘boost’ even, it’s
more like a set of rheostats that need
balancing, switching on when
appropriate and off again when not
needed,’ Dr Jenna explains.

YOUR SEVENDAY PLAN

Help your immune system get ‘switched on’ when needed with
this meal plan, created by nutritionist Rob Hobson.
LUNCH

YADNOM

Mushrooms on toast Sauté
mixed mushrooms in olive oil
with tarragon and serve on
top of wholegrain toast.

Falafel in wholemeal pitta
Combine chopped cucumber,
tomatoes, red onion and
parsley, then add to a pitta
bread with houmous and falafel.

Chickpea and
sweetcorn burger
See p57 for recipe details.

YADSEUT

Buckwheat granola with
dried cherries and
blueberries
See p57 for recipe details.

Quinoa and chicken salad Blitz
cashews, sunflower seeds,
spinach, basil and olive oil in a
blender, then mix with cooked
quinoa, chicken and veggies.

Garlic, chilli & ginger salmon
with quinoa salad
See p56 for recipe details.

YADSENDEW

Scrambled eggs and
mushrooms Add scrambled
eggs to sliced, cooked
mushrooms and cherry
tomatoes. Serve with
wholegrain toast.

Harissa chicken wrap Spread
harissa paste and probiotic
yoghurt over a wholemeal wrap
and fill with sliced red onions,
chopped olives, cucumber, red
peppers and chicken breast.

Stir-fried tofu Stir fry tofu,
chopped spring onions,
broccoli, carrots, chilli, pak
choi, lime juice, soy sauce and
coriander, and serve with
brown rice or soba noodles.

Porridge with fruit and nuts
Make porridge using oats and
milk (dairy or alternative). Top
with sliced pears and
chopped walnuts.

Baked sweet potato with tuna
and beans Top a baked sweet
potato with canned tuna,
chopped kidney beans,
yoghurt, spring onions,
coriander, chilli and lime juice.

Halloumi and watercress
salad Mix watercress, carrot
and blood orange segments
with a blood orange, honey
and mustard dressing. Top
with grilled halloumi.

Probiotic yoghurt with
berries and seeds Top
probiotic yoghurt with berries,
nuts, toasted seeds and
buckwheat

Baked fish tacos with avocado
& charred sweetcorn salsa
See p55 for recipe details.

Quorn and apricot tagine
Cook minced Quorn with
cumin, cinnamon, turmeric,
preserved lemons, dried
apricots, chickpeas and
peppers. Serve with couscous.

YADRUTAS

Smoked salmon plate Serve
smoked salmon with sliced
avocado, cherry tomatoes and
wholegrain toast.

Fruity couscous with halloumi
Combine couscous with olive
oil, dried apricots and
cranberries, mint and coriander,
served with grilled halloumi.

Beetroot and lentil salad
Combine roasted beetroot,
carrots, potatoes and garlic
with puy lentils and feta. Top
with yoghurt and lime juice.

YADNUS

Breakfast smoothie Make a
smoothie with frozen berries,
oat milk, oats and probiotic
yoghurt.

Super greens soup Blend
watercress, spinach, cooked
broccoli, cabbage and ginger.
Serve with rye crispbreads.

Indian-spiced chicken Cook
chicken in curry powder,
cinnamon, garlic and yoghurt.
Serve with spinach, mango
chutney and brown rice.

YADSRUHT

BREAKFAST

YADIRF

54 TOPSANTÉ

DINNER

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NOITCES LAICEPS ENUMMI

BAKED FISH TACOS WITH AVOCADO & CHARRED
SWEETCORN SALSA
1 Preheat the oven to 180°C/gas 6.
Place the oats, paprika, cumin, oregano
■ 1 cod fillet, cut into bite-sized pieces and salt into the bowl of a food
processor and blitz into a fine crumb.
■ 100g oats
Tip the oat mixture onto a plate and
■ ½ tsp paprika, plus a pinch
coat the cod pieces with the crumb,
■ ½ tsp cumin, ground
one by one.
■ ½ tsp oregano, ground
2 Cook the crumbed cod in the oven
■ ½ tsp salt
for 7-10 mins, or until cooked through.
■ 2 sweetcorn cobs
3 Meanwhile, in a saucepan, boil the
■ 1 avocado
sweetcorn for 5 mins. Remove, pat dry
■ 2 limes, juiced
with kitchen paper and then cook over
■ 160g sour cream
a lit gas stove until the kernels are
■ 1 tbsp chipotle paste
golden and toasted all over. No gas
■ ½ head of red cabbage
hob? A barbecue or blowtorch will
■ 12 corn tortillas
work just as well.
■ Salt and black pepper
4 Cut down the sides of the husks and
■ Coriander leaves, to serve
Serves 6

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place the kernels into a bowl, along
with the avocado and the juice of
1 lime. Add a pinch of salt and pepper,
plus a pinch of paprika, before mixing
everything together.
5 In a separate bowl, combine the red
cabbage, the juice of 1 lime and a
pinch of salt – the red cabbage will
start to change colour. Mix the sour
cream and chipotle paste together in a
different bowl, too.
6 To assemble, put some red cabbage
and sweetcorn salsa onto a corn tortilla
and top with some of the oat-crusted
cod. Add a dash of the chipotle sour
cream mixture, garnish with coriander
leaves and a squeeze of lime.
TOPSANTÉ 55

GARLIC, CHILLI & GINGER SALMON WITH QUINOA SALAD
Serves 4
For the salmon
■ 4 salmon fillets, boneless
and skinless
■ 1 red chilli, deseeded and
finely sliced
■ 2 garlic cloves, peeled and
thinly sliced
■ 4 tbsp light soy sauce
■ 2 thumb-sized pieces of ginger,
grated with skin on
■ 1 tbsp toasted sesame oil
For the quinoa salad
■ 200g quinoa
■ 1 yellow pepper, deseeded
and diced
56 TOPSANTÉ

■ 8 radishes, trimmed and quartered
■ 1 cucumber, sliced lengthways,
seeds removed and sliced diagonally
■ 1 handful flat-leaf parsley, chopped
■ 1 handful mint, chopped
■ 2 tbsp sunflower seeds
■ 100g pomegranate seeds
■ 2 tbsp extra virgin olive oil
■ 1 lemon, juiced
■ 2cm of ginger, peeled and grated
■ 2 tsp honey
1 Put the quinoa in a saucepan and
cover with three times its volume of
water. Place on a high heat and bring
to the boil. Season with salt and boil
for 6-8 mins until the quinoa is tender
but not mushy. Drain in a sieve and

rinse under cold water. Leave to
drain thoroughly.
2 Place salmon on a baking tray and
preheat grill to medium.
3 Combine the chilli, garlic, soy sauce,
ginger and sesame oil in a small bowl
and pour over the salmon. Place under
the grill for 10-12 mins until cooked.
4 While the salmon is cooking,
combine the quinoa in a large bowl
with the pepper, radish, cucumber,
parsley, mint, sunflower and
pomegranate seeds.
5 Whisk the oil, lemon juice, ginger
and honey in a bowl and then pour
over the salad.
6 Remove the salmon from the oven
and serve with the quinoa.
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NOITCES LAICEPS ENUMMI

BUCKWHEAT GRANOLA
WITH DRIED CHERRIES
AND BLUEBERRIES
Makes 6-8 portions

■ 200g buckwheat
■ 160g almonds, whole
■ 100g pumpkin seeds
■ 45g sesame seeds
■ 45g chia seeds
■ 100g cherries, dried
■ 100g blueberries, dried
■ 100ml maple syrup
■ 25ml apple juice
■ 35g coconut oil, melted
■ Greek yoghurt and fresh blueberries, to serve
1 Preheat oven to 150°C/gas 3. Place all the
ingredients in a large bowl and toss to combine.
Spread evenly over a baking tray lined with
non-stick baking paper.
2 Bake, stirring occasionally, for 45-50 mins
or until golden and crisp. Remove from the
oven and allow to cool before storing in jars
or airtight containers.
3 Serve with yoghurt and blueberries – or your
choice of fruit.

CHICKPEA AND SWEETCORN
BURGERS WITH AVOCADO
SALSA
Serves 4
For the burgers
■ 400g chickpeas, canned,
drained and rinsed
■ 340g sweetcorn, canned
and drained
■ ½ red chilli, deseeded and
finely chopped
■ ½ tsp smoked paprika
■ ½ tsp cumin, ground
■ ½ lemon, zested
■ 3 tbsp plain flour
■ Pinch of sea salt
■ Extra virgin olive oil
■ 4 vegan burger buns,
halved
■ 1 bag of prepared green
salad, washed
For the salsa
■ 2 avocados, ripe
■ 1 lime, juiced
■ Pinch of sea salt
■ ½ red onion, peeled and
finely chopped
■ 2 plum tomatoes, seeded
and finely chopped
■ 1 handful of coriander, fresh
and finely chopped

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1 Place the burger ingredients
into a food processor, minus
the buns and salad. Pulse until
coarse and add a little water if
it appears too dense.
2 Divide the mixture into
4 equal-sized pieces. Shape
into burger patties then place
in the fridge for 40 mins or
until firm.
3 To prepare the salsa, cut the
avocados in half and remove
the stones. Scoop out the flesh
into a medium-sized mixing
bowl. Add the lime juice and
salt, mash with a fork to a
smooth consistency, then add
the onion, tomatoes and
coriander and combine well.
Set aside.
4 Set a large, non-stick frying
pan over a medium heat and
add a splash of oil. Once the
oil is hot, add the patties to the
pan and cook for five mins
either side until golden and
cooked through.
5 Serve the burgers in the buns
with a large dollop of avocado
salsa and a side of green salad.
TOPSANTÉ 57

Pill-free
vitamin D

Fast, effective
immune support
– in a spray

A great all-rounder!
PhD Life Boost Immunity
Support (£20 for 60 capsules,
phd.com) delivers a
combination of vitamin C,
zinc, selenium and iron, as
well as added quercetin,
beta glucans and ginger
root extract to contribute to
the normal function of the
immune system. The
capsules are a great way to
ensure you are getting all the
correct nutrients you might not
get through food and drink
alone to support your immune
system through winter.

E E S S A N N U S Y TAK :SDROW

Good for your gut
Rejuvenated Immune Complex
(£20 for 30 capsules, rejuvenated.
com) combines a blend of prebiotics
and probiotics to boost the
digestive system and, in turn, help
support your immunity. Elderberry,
astragalus, acai and turmeric are just
a few of the immune-boosting
ingredients, and probiotics include
acidophilus,
which are
bacteria that
populate the
digestive system
with ‘good’
microorganisms
and help crowd
out harmful
substances.
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WHAT
SUPP?
All the latest supplements
for protecting and
strengthening your immune
system this winter…

Provides targeted support
of your body’s defences
Inessa Immunity Complex
(£22.99 for 60 capsules,
inessawellness.com) contains
antioxidant-rich black
elderberry, high-strength
vitamins C and D3, zinc,
selenium and reishi and
chaga mushrooms, along
with beta glucans, to
increase your body’s
resilience and optimise
your immune system’s
performance. Vegan-friendly
and free from gluten, just two
capsules a day give you your
optimal amounts of both vitamins
C and D.

Convenient and easy to use!
BetterYou D3000 Vitamin D
Oral Spray (£8.45, betteryou.
com) provides a fast, convenient
alternative to tablets and
capsules. Vitamin D is essential
when it comes to supporting a
healthy immune system, which
is your body’s first line of defence
against infection and disease.
Plus, this great-tasting spray is
contained
in a bottle
made from
recycled
waste and
is fully
recyclable.
TOPSANTÉ 59

NOITCES LAICEPS ENUMMI

Contains immune-supportive
lactoferrin
Forever ImmuBlend (£18.19 for 60
tablets, shopnow.foreverliving.com) is
high in vitamins C, D and zinc to
support the body’s defence system.
Other key ingredients
include maitake and
shiitake mushroom
powder and
lactoferrin, which
can further help
protect against
infections from
bacteria and viruses.

Too much stress is bad for your immune system, and so,
as it is stress awareness month, we look at how foraging
can not only lower your stress levels but provide other
immune-supporting benefits, too!
60 TOPSANTÉ

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@TopSanteUK

K C O T S R E T T U H S D N A S E G A M I Y T T E G : S H P A R GOTOHP . E E S S A N N U S Y T A K : S D R O W

NATURE’S
CURE

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TOPSANTÉ 61

NOITCES LAICEPS ENUMMI

B

EING OUT IN NATURE IS
known to help alleviate stress. You
only need go to walking in the
woods or by the coast and you’ll no
doubt feel better than you did before
you went. Someone who knows
about these benefits all too well is Belinda Blake,
a registered nutritional therapist who discovered
first-hand how effective nature is for helping
to reduce stress.
Motivated to study nutrition in response to her
own health problems, Belinda trained at the
Institute for Optimum Nutrition (ion.ac.uk), so
she could help others recover their health. ‘I was
diagnosed with endometriosis in my early 20s
and explored many different therapies to help
relieve symptoms,’ she says. ‘Nutritional therapy
had by far the biggest impact and this is what
initially inspired me to study it at ION.’
She’s also since become a keen forager,
believing wholeheartedly in the power of natural
immunity to rebalance and refocus the mind and
body. ‘There are many benefits of foraging for
mental health,’ says Belinda. ‘It has a calming
influence – simply being outdoors, crunching
through red and gold autumn leaves in the fresh
air calms down your stress response. After so
much time living in our own heads and indoor
spaces this past year-and-a-half, foraging is an
incredibly grounding activity.’
Belinda first got into foraging about six years
ago, when she spent an afternoon exploring the
meadows and riverside close to where she lives in
Surrey. ‘It was such an eye opener! I had no idea
how much edible and medicinal food was on our
doorstep,’ she says. ‘At the time, I picked ramsons
[wild garlic] and stinging nettles, which I made
into a delicious pesto.’
Foraging can also help you engage more with
the environment and connect to the seasons,
appreciating the spectacular show nature puts on
at this time of year, with the oranges, reds,
yellows and browns.
Not only that, the natural world has its own
relaxing, aromatic fragrances that have healing
benefits. ‘Nature provides its own aromatherapy
in the form of phytoncides [essential oils]
produced by evergreen trees, as well as oak.
These have been shown to decrease stress
hormones and increase your natural killer
immune cells, which are crucial for fighting off
invading viruses and bacteria.’
Autumn is a beautiful time of year to forage,
too. ‘It is a time of abundance, but also marks the
transition and gradual slowing down of nature,
which can have a calming effect on both mind
and body,’ says Belinda.

YOUR IMMUNE-BOOSTING
PANTRY STAPLES

It’s not just the fact of being outdoors that’s good for you – you’ll find lots of fruits, berries and nuts on offer if you
look closely, many of which can lend a helping hand to your immune system as we move into winter. ‘Foraging
provides access to really fresh and free food, which is full of nutrients and vitality to help support your immune and
mental health,’ says Belinda. Here are her top picks if you’re new to foraging…

SWEET CHESTNUTS
The sweet chestnut is commonly
found in parks and common land.
Take care, however, as the fruits can look
similar to inedible conkers from the horse
chestnut so b
right tree! It ca
time to beat th
these nuts, bu
the effort. The
eaten raw, but a
roasted – an
makes it eas
remove t
shel

HAWTHO

BLACKBERRIES
These dark berries start appearing from late
summer, so be on the lookout in hedgerows
and along roadsides. Easily recognisable,
these juicy berries are rich in fibre and
nutrients. Their dark purple colour comes
from anthocyanidins, plant chemicals shown
to help reduce inflammation and support a
healthy immune system.
62 TOPSANTÉ

Haws are the fruits of the hawthorn tree, which
is often found in hedgerows. The bright red
berries may look similar to the rose hips when
you first glance at them – although they may
also come in shades of orange and even
yellow – but the distinctive leaf shape of the
hawthorn will help you identify this fruit. The
berry has an affinity with the heart, and
herbalists use both the berries and leaves to
support cardiovascular health. It’s the
colourful chemicals in the
hawthorn berry that provide
the benefit. Like
elderberries, hawthorns
need to be cooked and
the pip removed,
however, they do make a
wonderful addition to a
hedgerow jelly or an
autumn fruit leather.
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In autumn, you are likely to see the hedgerows
dotted with the vermillion hips of the dog rose.
The flesh is fruity and has a tartness that is
explained by the large amount of vitamin C it
contains. Take care, however, as in the centre of
the fruit are tiny seeds and hairs that can be an
irritant to the throat (and have been
traditionally used to make itching powder!).
Rose hips can be dried to make a tasty tea or,
like the elderberries, can be cooked into a
delicious syrup to help support the immune
system throughout the winter months. The
syrup can be enjoyed as a drink, diluted with
sparkling water or kefir – or even some
sparkling wine or added to a gin and tonic.

ELDERBERRIES
The creamy-white flowers of the elder
tree mark the beginning of summer,
while the arrival of its berries herald
summer’s end. Elderberries are rich in
vitamin C and antioxidants and can
be made into a delicious syrup, which,
with the addition of warming spices
such as clove and ginger, may help
protect against colds and viruses. It is
fascinating that nature provides just
what we need at the right time.

Always forage
responsibly and make
sure you are 100 per cent sure
of what you are picking. Check the
Foraging Code (wildfooduk.com) for full
details on safe foraging and to ensure you
comply with the law. Why not find a foraging
class near you at wildfooduk.com?
‘And you could also invest in a good wild plant
identification guide to help get you going and
pick safe,’ says Belinda. ‘One of my current
favourites is the Foraging Pocket Guide (£14,99,
wildfooduk.com). It contains great
photographs, succinct, reliable
information and is in a handy size that
makes it convenient to take out
on rambles.

CRAB APPLES

These tiny, sour apples are
commonly found on trees lining
streets or on common land.
Inedible raw, they make a
fantastic base for jams and
chutneys or can be
puréed and dried into
fruit leathers.
Sign up to our newsletter at topsante.co.uk

Find out more about Belinda and her
adventures with wild food at eatyourselffab.
wordpress.com. She also runs herb walks in
Surrey with friend and medical herbalist,
Janine Gerhardt. Call 020 8941 9259 and
follow on Instagram.com/eat.yourself.fabulous.
TOPSANTÉ 63

NOITCES LAICEPS ENUMMI

ROSE HIPS

FITNESS
TOP

Get ready for a season of
indoor and outdoor activity
with the latest fitness
kit and gear.

✔

PERFECT FIT

B

YU

There’s nothing quite like
attering gym kit for
E S T B flmaking
you feel good, but
it’s not always easy to find, especially
when there are so few activewear
brands aimed at women over 40.
Enter Lagatta. Founded by former
pro-athlete Stephanie Reynders,
Lagatta aims to bridge the gap by
providing women with
thoughtfully designed
activewear. Lagatta’s The Top
(£82, lagatta.com) and The
Leggings (£88) use the
brand’s ShapeTech fabric
to offer built-in support
that holds and shapes.
The leggings also
provide a higher
waistband so no fear of
your tummy going on
show, and the tops come
up higher to cover the
bust. The set costs £145
and comes in radiant
white, modern navy,
sporty blue and
glamorous grey.

S N E L L E S H A R A S :SDROW

TOPSANTÉ 65

NATURAL HIGH
Need an energy boost? Make your
move in the new UA RUSH
HeatGear Mesh Short Sleeve
T-shirt (£42, underarmour.co.uk)
and the UA RUSH HeatGear
No-Slip Waistband Printed
Full-Length Leggings (£65). Both
are part of the Under Armour
Autumn Train collection and use
the brand’s Rush technology
to absorb energy and
reflect it back via its
mineral-infused fabric into
your muscles. The material
aims to increase blood
flow, optimising your
strength and endurance.

SOOTHE
SORE MUSCLES

Marathons, hikes, triathlons… if
you’ve taken part in a cold-weather
sporting event, you’re likely to be
feeling tender. Delayed onset muscle
soreness describes the pain and stiffness
you might feel after a particularly hard
workout, caused by the microscopic
damage done to muscle fibres
during exercise. Treat tired limbs to
a restorative soak using the Aroma
Active Laboratories Muscle
Recovery range (from £10,
boots.com), which uses a blend
of turmeric, rosemary, arnica
and phytocannabinoids.

SMART SUPPORT

Data doesn’t lie, so if you want to measure and
monitor your exercise results there are few
better devices to use than a heart rate tracker.
It will reveal the intensity you’re working at
and you can track via a chest strap or an optical
heart rate sensor, such as those found on
wrist watches. For those who don’t like extra
gizmos, the new Myzone Sports Bra (£49.99,
buy.myzone.org) uses the MZ-Switch heart rate
sensor strap to track the heart rate directly
from the sports bra. It’s a sweat-wicking,
medium support bra, perfect for gym workouts.

Soup scoop
You more than likely know
protein helps speed up muscle
repair after exercise, enhancing
your recovery time. But if
protein shakes hold less appeal
over the cooler months, try the
new plant-based protein soups
from PRESS (£4.50, presslondon.com). Each of the six
recipes contains 18g of
plant-based protein per
serving. They’re also packed
with vitamins and fibre for
the ultimate health hit.
Choose from Glow, Refuel,
Balance, Boost, Nourish, or
Energise soups.

pSanté PROMOTION

ace the world
merse yourself in the world of virtual races and
asses from the comfort of your home with the
hwinn IC8 Indoor Cycle (£949, fitness-superstore.
.uk)! With 100 micro-adjustable resistance levels, the
C8 connects to amazing fitness apps, including
eloton, for a cycling experience that’s hard to beat.
ry it for yourself at your nearest Fitness Superstore!
66 TOPSANTÉ

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FITNESS | NEWS

Back to nature

As the saying goes, there’s no
bad weather, only the wrong
clothing – and you’ll be equipped
for autumn walks and
adventures in the new Jack
Wolfskin Nature Corduroy
Jacket (£200, jack-wolfskin.co.uk),
which has a premium down
filling for extra warmth, and the
Nature Woods Coat (£340),
which is wind- and waterproof.
Both are part of the Jack
Wolfskin Nature Collection.
Utilising sustainable fabrics,
such as corduroy made from
organic cotton, with a PFC-free
DWR (durable water repellency)
finish, the range oozes
seasonality thanks to
the use of natural
colours, such as the
green of mosses,
the greys of
pebbles and the
whites of wintry
skies. So stylish.

3 of the best… NEW RUNNERS
361° Meraki 4
(£124.95, 361europe.com)
An update on the brand’s bestselling
trainer, the Meraki 4 boasts a light
EVA foam and high-energy return
insert to support everything from
high-mileage runs
to mid-week
plods.

Diadora Equipe Corsa
(£135, diadora.com)
This sleek-looking trainer has been
crafted for runners looking for
lightness and speed, weighing a mere
175g! It’s super-comfy, too.

Brooks Levitate 5 (£140,
brooksrunning.eu)
Put a spring in your step with these
trainers that feature DNA AMP
cushioning to deliver maximum energy
return on every footfall. There are four
models to choose from,
including neutral and
supportive fits.

TOPSANTÉ 67

Being
vegan keeps
me fit and young!

With World Vegan Day on
November 1, we speak to
ultramarathon runner and
vegan, Max Tuck, 58. The
veterinary surgeon from
Southampton looks far
younger than her years,
which she puts down
to her diet!

68 TOPSANTÉ

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A

FTER A 20-MILE
run along the
seafront, into the
woods and past a
river, I love coming
home to a smoothie
full of greens, dark berries and raw
almond butter. It’s so delicious and
nutritious, I call it a superpower
smoothie. At 58, I have no intention of
slowing down and am enjoying
training for an ultramarathon.
I fuel my active lifestyle with a raw,
plant-based diet, which I’ve been
dedicated to for 30 years. I believe it is
the plants that have kept me looking
and feeling young, but I haven’t
always felt this good.
In my 20s I was diagnosed with the
Epstein-Barr virus (EBV), which
causes fever, weakness and sore
muscles. EBV can’t be treated and t
fatigue lasts months. I was also
diagnosed with chronic fatigue
syndrome, which left me utterly
and permanently exhausted.
Doctors told me there was little
they could do, and I would have
to accept I would never recover. I
didn’t like the sound of that and
wanted to prove them wrong. It
was the summer of 1990 and I had
qualified as a veterinary surgeon
five years prior. As a result of
medical training, I knew I needed
to boost my immune system if I
were to have any hope of
recovering. I was thin, pale, tired
and weak, with muscle wastage
and no energy. So, I decided to
radically change my diet in an
attempt to fix myself.

OVERHAULING MY FOOD

SI L L I W M I K :SDROW

I educated myself about the food I was
putting into my body, cutting out
processed food and animal products,
and eating lots of fruit, vegetables,
nuts, seeds and ‘living’ plants, such as
alfalfa sprouts and sprouted mung
beans. Within six months, I felt so
good I was able to take part in my first
race. I have spent the years since
dedicated to a raw, plant-based diet
because it is what I believe stopped
and reversed my chronic fatigue
syndrome and made me strong and
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FITNESS | VEGAN LIVING

Above: Max climbing Gros Piton, St Lucia.
Left: Max competing at the Great Wall of
China in May 2018, where she came
second in her age category.

fit. I’ve taken part in marathons,
ultramarathons, triathlons and
mountain bike races. I lift weights and
have earned a black belt in karate. I
feel anything but chronic fatigue.

WHAT I EAT EACH DAY

I start each day with a one-hour run,
then have a green juice of celery,
cucumber, sunflower greens, pea
shoots, lime and ginger. I add
wheatgrass, which improves blood
sugar levels and is high in many
vitamins and amino acids, the
building blocks of protein. I also add

spirulina, a great source of
vitamin C and minerals, such as
calcium, magnesium, zinc and
selenium. Vitamin C and
selenium are antioxidants,
which protect cells from free
radicals. I love a spinach, rocket
and watercress salad for lunch,
brimming with alfalfa sprouts,
peas and mung beans, as
sprouts are rich in antioxidants and
vitamin C, so they’re great for the
immune system.
Mid-afternoon, I have another
superpower smoothie, which helps
keep my blood sugars stable. For
dinner, I’ll eat a raw stir-fry or in the
winter months I love homemade soup,
which I blend and warm over a low
heat. I take vitamins D3 and B
complex supplements, as these are
vital, whether you follow a plantbased diet or not. Vitamin D3 is
important for keeping bones strong
and B vitamins help brain function.
TOPSANTÉ 69

WOMEN'S
FITN
IDES
JUST £4.99

SEE THE FULL COLLECTION ONLINE!

SHOP.KELSEY.CO.UK/WFG
OR

CALL 01959 543 747

LINES OPEN MON-FRI 8.30AM - 5.30PM

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FITNESS | VEGAN LIVING
Left: Max at BodyHoliday in St Lucia. Below: Training
at the gym and bottom pic: Max with Olympic athletes
Colin Jackson and Jamie Baulch.

I also take Juice Plus+ capsules, made
from the concentrated powder of 30
fruits and vegetables.

THE POWER OF PLANTS

I have a scientific background, so
everything has to stack up
scientifically. A plant-based diet
certainly does that. Almost every day,
you hear about another study that
elaborates on the health challenges
associated with a diet based on
animal protein and I’m satisfied that
I get enough protein from plants.
As my diet is so high in
antioxidants, I recover quickly from
exertion. I never get an afternoon
slump and never feel stiff or tired,
even when I’m training for an
ultramarathon. I attend seminars by

world leaders in the field of
health and have dedicated
my life to understanding
peak performance on a
plant-based diet.
In 2006, I graduated from the
Hippocrates Health Institute in
Florida, as a health educator. I’m now
one of the UK’s leading authorities on
raw and living food and am known as
The Raw Food Scientist
(therawfoodscientist.com). I’ve also
authored books on the subject,
including The Fatigue Solution and The
Whole Body Solution.

YOUNGER THAN MY YEARS
People think I’m around 40 and
recently someone told me I looked 38!
It’s a huge compliment, but I actually

‘I have the energy levels, stamina and
endurance of someone in their 20s.’

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have the energy levels, stamina and
endurance of someone in their 20s. I
didn’t notice when I went through
menopause and my hair is still its
natural colour. I have no aches and
pains, and no middle-aged spread.
Veganism wasn’t a popular or
well-known lifestyle choice 30 years
ago, but now people are more curious.
Veganism is never about deprivation.
It’s about the abundance of nutrition.
It’s about giving your body goodness,
so it can look after you. Without
plants, I’d have spent the last 30 years
exhausted, suffering and struggling.
Instead, I’ve thrived.

●Inspired? You can find out
more about Max at her website
therawfoodscientist.com
TOPSANTÉ 71

NEW
LOOK

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SDRA

CNIKS

ARE AW

AND YOUR
WINNERS
ARE...
W

2021

S E G A M I T C U DORP R O F G N I L S O G AMME , S T O H S Y R A R B I L R O F S E G A M I
YTTEG :YHPA RGOTOHP .GGIRT YDDAM DNA REHCTELF HTEB :SDROW

ELCOME TO THE LATEST TOP
Santé Beauty Awards! This issue,
we’re featuring all the products
that have been placed Gold, Silver and
Bronze in our 2021 Skincare Award
categories, as well as those shortlisted. All
products were trialled by a panel of
women, aged 40 and above, who tested
them for a number of weeks to determine
which ones were the most pleasant to use
and, most importantly,
achieved the best results.
I was overwhelmed by
how many products were
entered for consideration this
year – more than 700 – and it
took a long time to narrow down
the shortlist, focusing where
possible on products with more
natural ingredients, although also
leaning towards those suitable
for age 40 plus!

Sign up to our newsletter at topsante.co.uk

What was meant to
be 13 categories
ended up being 21
due in large part to
the volume of
cleansers entered. I
thought, how can a cleansing balm go up
against a micellar water? Or a milk
cleanser up against an oil cleanser? This is
why you’ll find seven cleanser categories,
as well as two toner ones, to
accommodate the different types.
I’m so proud of our beauty awards
because they’re tested by readers,
resulting in real, unbiased reviews you
can trust. I hope, after reading these
glowing reports, you’ll discover some
new additions for your skincare routine –
I know I have!

Katy x

Editor

TOPSANTÉ 73

BEST NIGHT MOISTURISER
Gold
Syrene Aqua Intense Cream (£65,
harveynichols.com). This nourishes
and retains moisture thanks to a blend
of marine collagen gel, seaweed
extract, kawakawa leaf and manuka
honey and is said to double your skin’s
barrier performance after two weeks.
Anna, 44: ‘I love this cream. It
smells fresh and clean, is very
cool on application and absorbs
very well! The elasticity of my skin
has improved with this product
and the packaging reminds me of
cool cucumbers.’
Silver
Algenist Genius Sleeping Collagen
(£88, spacenk.com). Alongside the
brand’s patented, naturally sourced
74 TOPSANTÉ

alguronic acid, this cream uses
skin-mimicking ceramides and mary
thistle plant to help moisturise and
replenish the skin barrier, plumping
out and minimising the appearance of
fine lines and loss of elasticity for
softer, suppler and more radiant skin
come the morning.
Joanne, 51: ‘I love this. I was worried
it might make my skin greasy, but
not at all. It absorbs easily. In the
morning, my skin feels hydrated,
softer and improved. I would buy
this product again.’

and neutralise inflammation and
redness with this blend of bakuchiol,
crocus bulb extract and hyaluronic
acid. It also contains eight essential
oils, including sweet almond and ylang
ylang, to help promote restful sleep.
Sarah, 40: ‘This transforms my tired
skin with its plumping and rednessreducing formula. Unlike others I’ve
used, it doesn’t feel heavy and is a
really simple but effective addition
to my pre-bed skincare routine.’

Also shortlisted
● POPbeauty Supreme C-Creme
(£10, popbeauty.co.uk).
Bronze
Wild Science Lab Root + Fruit NIGHT ● FaceGym Supreme Restructure
WATCH Resilience Moisturiser (£38, Firming Moisturiser (from £25,
wildsciencelab.com). Rejuvenate skin facegym.com).
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@TopSanteUK

20

SDR W
A

NIKS

BEST DAY
MOISTURISER

CARE A

21

Gold
Sakrid Superfood Frenzy Organic
Moisturiser (£24, sakrid.com). A natural
and vegan moisturiser that combines
safflower seed and rosehip oils with
hyaluronic acid and green tea leaf extract
to gently help restore your skin’s natural
glow and provide a daily vitamin boost.
Francesca, 50: ‘This has a nice smell and
rich-feeling texture but is not oily. It's
easy to apply and absorbs well. I like the
feeling of tightness it gave my skin and
I definitely noticed benefits after using
for just a few days.’
Silver
Eve Lom Moisture Cream (£85,
evelom.co.uk). This cream uses PrimalHyal
Ultrafiller – next-generation hyaluronic
acid – skin-protecting peach flower and
strengthening white hoarhound extract to
help reduce lines and wrinkles, while
protecting the skin against the effects
of pollution.
Adele, 58: ‘The product feels luxurious.
It’s light on your skin but feels rich and
hydrating. It doesn’t have much of a
fragrance, but I’m happy with that. You
certainly feel pampered when using it.’
Bronze
Dermatology M Zi Cao Shui Gao
Nourishing Cream (£42, dermatology-m.
com). This is a deeply calming and
conditioning cream that eases dryness
thanks to its soothing blend of aloe vera,
chamomile, bisabolol, and organic evening
primrose and safflower oils. Skin cell
renewal is boosted, discomfort diminished
and smoother, even-toned skin restored.
Judy, 40: ‘I absolutely love this
nourishing cream. The pink silkiness
immediately replenishes my skin, it
absorbs very quickly and also gives my
face a lovely matte finish, ready for the
day ahead.’
Also shortlisted
● Dr Hauschka Regenerating Day Cream
Intensive (£55, drhauschka.co.uk).
● Indeed Labs In-Ceramide Daily
Moisture Cream (£24.99, allbeauty.com).
Sign up to our newsletter at topsante.co.uk

TOPSANTÉ 75

BEST EVERYDAY
TONER
Gold
Natura Siberica Instant Relief Face
Tonic for sensitive skin (£8.99,
naturasiberica.co.uk). This tonic soothes
and moisturises sensitive skin. It harnesses
rhodiola rosea, organic Siberian pine oil,
hyaluronic acid and vitamin E to help combat
signs of stress and tiredness to reveal
skin’s natural radiance.
Judy, 40: ‘This instantly refreshes and
absorbs quickly. Easy to spray on. It has a
lovely, flowery smell and leaves the skin
smooth and moisturised. Definitely a
must-have in my handbag for hot
summer days.’
Silver
Kjaer Weis Toner Iconic Edition (£67,
naturisimo.com). This purifies and calms the
complexion, using a blend of lavender water
and melissa water, while prickly pear and
olive leaf extract help protect the skin from
environmental stressors and dioscorea
batatas (Chinese yam) helps impart a
skin-glowing radiance.
Mandy, 56: ‘Luxurious packaging, bottle
and effective spritzer. This is a wonderful
toner as it soothes, calms and leaves my
skin feeling invigorated. Not to mention
that the scent of lavender and lemon
balm is gorgeous.’
Bronze
Oskia Floral Water (£58, oskiaskincare.
com). A delicate and refreshing toner made
from organic rose hydrolat, distilled from
hand-harvested petals to leave skin soft,
clean and conditioned. MSM, rose water and
vitamin B5 condition, calm and soothe, while
hibiscus purifies and exfoliates.
● Katy, 42: ‘Absolutely love this toner! The
rose scent is gorgeous and it’s perfect for
adding a layer of hydration after cleansing
and before a serum or oil, to stop skin
drying out. Love the sleek bottle and will
definitely use it all up!’
Also shortlisted
● Tropic Vitamin Toner Pore-Refining Mist
(£14, tropicskincare.com)
● Forever Living Forever Balancing Toner
(£21.12, foreverliving.com)
76 TOPSANTÉ

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BEST FACE MASK

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Gold
Evolve Organic Beauty Bio Retinol Gold Face
Mask (£26, evolvebeauty.co.uk). This gold face
mask uses bio-retinol, a natural retinol-like plant
extract, as well as organic argan and rosehip oils,
to tackle signs of ageing, while moisturising your
skin and leaving it glowing.
Diana, 70: ‘I love using this gold mask and
appreciate the fact it uses all organic
ingredients and the packaging is recyclable,
too. The distinctive gold colour helps judge
how thickly to apply and I enjoy breathing in
the delicious scent of rosehip. It leaves my skin
smooth and glowing.’
Silver
Murad Vita-C Triple Exfoliating Facial (£67,
murad.co.uk). Get the glow of a microderm facial
at home thanks to the combination of physical,
chemical and enzymatic exfoliants that gently
slough off dead skin cells and smooth texture,
while the gold-stabilised vitamin C supports
healthier-looking skin and a more even tone.
Laurence, 49: ‘Great product and easy to use.
It left my skin in a lovely condition and will
definitely recommend. I intend to keep this
one in my cupboard!’

‘I love the gold
mask and
appreciate it uses all
organic ingredients
and the packaging is
recyclable. It leaves
my skin smooth
and glowing.’

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Bronze
L’Occitane Immortelle Precious Overnight
Mask (£52, uk.loccitane.com). This noncomedogenic, antioxidant-rich mask contains
Immortelle essential oil – a natural, vitamin
E-equivalent that protects skin from pollution,
plus hyaluronic acid to boost hydration. Skin is
left feeling smoother and brighter looking.
Sarah, 40: ‘This mask doesn’t produce instant
results, but its plumping and hydrating effects
got better with repeat application. You need
to slather it on, so be prepared to have a little
left on your pillow, but I did notice a brighter
complexion over time.’
Also shortlisted
● Perl Cosmetics British Pink Clay Mask &
Illuminating Oil (£29.50, perlcosmetics.com).
● Marie Reynolds London Restore (£68,
mariereynoldslondon.com).
TOPSANTÉ 77

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BEST BEAUTY GADGET
Gold
PRIORI UNVEILED Flexible LED Light
Therapy Mask (£340, prioriskincare.
co.uk). Using red and infrared
technology, this mask moulds to your
face and floods your skin tissue with
photons of light, stimulating collagen
and elastin production. The mask
improves hydration, texture and signs
of ageing.
Katy 42: ‘This is the easiest of the
gadgets to use. Simply put it on and
relax for 10 minutes. My husband
remarked that my skin looked
smoother the day after the first use!
Will definitely continue to use.’

in this roller creates painless
microchannels within the skin to
prompt the skin’s natural healing
process and encourage cellular
turnover and production of collagen
and elastin. Apply your favourite
serums or moisturisers within five
minutes of microneedling for increased
absorption – studies show the efficacy
is increased by up to 200 times!
Molly, 72: ‘I’ve never used a product
like this before, so was very curious
as to how it would feel on my skin,
and it does now feel slightly tighter
and less wrinkled, which I suspect
will improve with continued use.’

Silver
Bronze
BeautyBio GloPRO Microneedling
DUOLAB (from £56 a month, duolab.
Regeneration Tool (£199, cultbeauty. com). This allows you to adapt your
co.uk). Each of the tiny 0.3mm needles skincare according to your daily
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skincare needs. Simply select your
moisturising base and then your target
concentrate capsule – there are 15
different combinations to choose from,
including brightening, firming and
soothing. Your cream is then warmed
in the DUOLAB device for optimised
skin absorption.
Debbie, 51: ‘This machine is easy
to use and I love being able to
customise my skincare depending
on my skin’s needs. Having a freshly
mixed and warmed product is
reminiscent of being at a spa. It is
a lot of effort per use though.’
Also shortlisted
● MAGN!TONE LONDON LIFT OFF
(£95, magnitone.co.uk).
● Trophy Skin UltradermMD (£250,
currentbody.com)
TOPSANTÉ 79

‘I love the silky
lightness of this oil
and the pleasant,
gentle scent. Smooths
well into my skin and
leaves it glowing
without being oily.’

BEST FACE OIL

Gold
Sanatio Naturalis Precious Oil
Treatment (£60, sanationaturalis.com).
A nourishing complex of eight botanical
oils, including jojoba, prickly pear,
camellia and rosehip, help restore
firmness and elasticity to the skin. Also
contains calendula to soothe
inflammation and reduce redness, and
edelweiss and red-flowered silk cotton
tree to shield skin from pollution.
Diana 70: ‘I love the silky lightness of
this oil and the pleasant, gentle scent.
It smooths well into my skin and
leaves it glowing without being oily.
I will definitely use this again.’
Silver
Naturekissd Renew Moisturising Oil
(£25, naturekissd.com). Alongside
pomegranate and evening primrose oil,
which protect and nourish, extracts of
rosehip, sea buckthorn and arctic
blackcurrant also feature to aid in the
renewal of skin cells, while frankincense
helps balance skin tone.
Francesca, 50: ‘Love this product,
especially the natural scent. I applied
it at night for several consecutive
nights and really saw the difference in
the hydration and glow of my skin.’
Bronze
Poppy’s Natural Skincare Super
Age-Defying Bakuchiol & Amla
Organic Face Oil (£75, poppysns.
co.uk). Formulated with 31 botanicals,
including bakuchiol, co-enzyme Q10,
marine algae and vitamin C-packed
amla, this neroli-scented oil rejuvenates
skin for a youthful-looking glow.
Sarah, 40: ‘This is self-care in a bottle
and is an absolute joy to use. It
envelopes you in a spa-like scent that
relaxes your mind while the blend
works to tone and firm skin. Very light
and not at all thick or heavy.’
Also shortlisted
● Lily & Loaf Repair and Renew
BioActive Oil (£28.95,
lilyandloafinternational.com).
● Meder Beauty Science Vita-Long Oil
(from £69, mederbeauty.com).

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BEST LIP
PRODUCT
BEST EYE
PRODUCT
Gold
Transformulas Marine Miracle
EyeZone (£34, transformulas.com)
This lightweight, nutrient-rich eye
concentrate minimises the
appearance of fine lines and
wrinkles, dark circles and puffiness.
The formulation combines marine
plant extracts and ultra-concentrated
5x Aldavine to increase cell
regeneration, as well as smooth the
skin around the eye.
Joanne, 51: ‘A gorgeous, creamy
consistency that’s easy to apply.
It feels comfortable and is
moisturising without being heavy. I
feel there’s been an improvement.
Silver
Kate Somerville KateCeuticals
Lifting Eye Cream (£105,
katesomerville.co.uk). This soothing
and lifting eye cream uses a peptide
complex to relax the look of wrinkles,
while red and brown algae diminish
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dark circles and undereye puffiness,
and vitamin C firms and brightens.
Diana, 70: ‘This cream feels
smooth, cooling and refreshing.
I like the pump action as it delivers
just the right amount without
mess. My husband has commented
that the area around my eyes looks
much smoother and less lined.’
Bronze
Kjaer Weis The Beautiful Eye Balm
(£59, naturisimo.com). This certified
organic eye balm contains batatas
root extract that illuminates eyes for
a wide-awake look, while reducing
the look of fine lines and wrinkles,
lifting and firming the eye area.
Katie, 49: ‘Love this eye balm! It’s
quite thick but really good for a
night eye cream and my skin feels
better and more moisturised in the
morning. Easy to apply and feels
luxurious. I’d buy this.’
Also shortlisted
● Jane Scrivner Ultra Hydrating
Eye Masque (£25, janescrivner.com).
● Kat Burki Eye Crème Complex
(£195, niche-beauty.com)

Gold
Wild Beauty from Rhug Estate
Moisturising Lip Treatment with
Rhug Beeswax (£32,
rhugwildbeauty.com). A soothing
balm, containing arnica, vitamin E,
beeswax, olive oil and cocoa butter.
Joanne, 51: ‘Easy to carry around
and has a delicious smell of honey.
It moisturises without being sticky.’
Silver
Emma Hardie Amazing Lip Balm
(£14, emmahardie.com). The volulip
from the kiss-me-quick plant helps
create visibly plumper lips, alongside
cocoa and shea butters and vitamin E.
Sarah, 52: ‘Nice, minty balm,
smoothes and plumps, feels very
hydrating and lasts a long time.’
Bronze
SVR CICAVIT+ Lip-Protect Repair
Balm (£6, uk.labo-svr.com). Contains
castor, sweet almond and coconut
oils, plus shea butter and beeswax.
Diana, 70: ‘A small amount goes a
long way. This will be great for dry,
cracked lips when it gets colder.’
Also shortlisted
● Soak Sunday Cleo’s Paradise Lip
Balm (£7, soaksunday.com)
● The English Mineral Makeup
Company Lip Massive Moisture
Drench (£28, englishmineralmakeup.
co.uk)
TOPSANTÉ 81

BEST
RESURFACING
TONER
Gold
Jane Scrivner SKINFOLIATE (£29,
janescrivner.com). Using malic, glycolic,
lactic, salicylic and citric acids in a
'staggered penetration' blend, SKINFOLIATE
works deep to stimulate collagen and elastin
synthesis and cell renewal, below and on the
surface, to exfoliate, soften and smooth. Skin
is left softer and smoother.
Helen, 67: ‘There is a slight sting on
application, which makes you think it’s
doing some good! Leaves my skin feeling
soft and toned. Has genuinely removed
some lines.’
Silver
Alpha-H Clear Skin Tonic (£39.95, uk.
alpha-h.com). This is a gentle exfoliating
tonic with 2 per cent BHA. The natural
anti-inflammatory properties of chamomile,
arnica, thyme and cucumber combine to
help reduce the appearance of redness,
irritation and puffiness, without drying or
stripping the skin.
Camilla, 50: ‘This tonic is easy to apply
and has a pleasant fragrance that reminds
me of tea tree. My skin feels clean and
refreshed after application, without any
dryness. It also gives my skin a lovely,
deep clean.’
Bronze
Pixi Glow Tonic (£18, marksandspencer.
com). This exfoliating toner already has a
cult following and for good reason: it uses
aloe vera, ginseng and botanical extracts to
soothe and treat skin, while 5 per cent
glycolic acid accelerates cell renewal. Skin is
left simply glowing.
Adele, 58: ‘This toner smells fresh, isn’t
greasy and seems to revitalise my skin. My
skin does glow after use and it was nice
and easy to apply. Overall, I was pleased
with the result.’
Also shortlisted
● REN Clean Skincare Ready Steady Glow
Daily AHA Tonic (£27, renskincare.com)
● COSRX AHA/BHA Clarifying Treatment
Toner (£19.99, boots.com)
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BEST SERUM

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Sophia, 50: ‘Love
this, although I find
it doesn't interact
well with other
products you put over
Gold
Dr. LEVY Switzerland Booster Serum the top. It’s excellent on its own and
(£280, cultbeauty.co.uk). Packed with makes my skin brighter and softer.’
stem cells from the argan tree, which
Joint silver
stimulates the duplication of skin’s
Institut Esthederm EVE Essential
dermal stem cells, alongside retinol,
Vital Elements Source Serum
antioxidants, vitamins, omegas,
(£79.90, feelunique.com). This
peptides and emollients, this serum
corrects and protects.
stimulates skin cell renewal, evens out
Katy, 42: ‘Great packaging, meaning skin tone and refines texture thanks to
no air gets into the tube. Feels
a combination of lactic acid,
smooth to apply and not sticky like niacinamide and willow bark extract.
some serums. Fantastic ingredients.’ Molly, 72: ‘Lovely smell and texture,
easy to apply and leaves my skin
feeling hydrated and smooth. One
Joint silver
ilody luxmi hydrating radiance serum of the best serums I have ever used!’
(£72, ilodyskincare.com). This
lightweight serum combines hydrating Also shortlisted
tremella mushroom, anti-inflammatory ● Vintner’s Daughter Active
Botanical Serum (£175, cultbeauty.
and brightening liquorice and
detoxifying kombucha to improve skin co.uk).
tone and texture, reduce dullness and ● Monday Muse The Juice (£40,
brighten complexion.
mondaymuseskin.com).

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BEST EXFOLIATOR
Gold
Wild Science Lab Root + Fruit Power
Smoothie Skin Polish (£35,
wildsciencelab.com). Contains
exfoliating bamboo, nourishing evening
primrose oil, meadowfoam seed oil,
carrot and organic coconut oil, plus
vitamin C, to smooth and brighten.
Sarah, 52: ‘The orange scent smells
good enough to eat! Gentle for a
scrub and not too abrasive. Skin feels
smoother and looks brighter.’

Sophia, 50: ‘This washes away the
daily grime and brightens my skin.
A gentle scrub with a lovely, thick
consistency. It’s good to use every
other day.’

Bronze
Bioeffect Volcanic Exfoliator (£30,
bioeffect.co.uk). This clarifying facial
exfoliator contains micro-crystalline lava
and ground apricot seeds to remove the
build-up of dead skin and impurities.
Leaves skin soft, smooth and radiant.
Laurence, 49: ‘The perfect exfoliator
Silver
– good for my skin, leaving it very
Tolpa Sebio 3 Enzyme Face Scrub
(£9.99, lloydspharmacy.com). Designed soft. I would definitely recommend.’
to work like a face peel but without any
particles or AHA acids, this scrub deeply Also shortlisted
● MooGoo Skincare Gentle Exfoliating
cleanses pores and helps reduce black
heads. It’s formulated using three key
Micro Powder (£12.50, moogooskincare.
enzymes: papain, bromelain and
co.uk).
keratolin, to remove the keratinised
● BeautyLab Black Diamond Pearl
epidermis without causing irritation.
Dermabrasion (£74, beautylab.co.uk).
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TOPSANTÉ 83

BEST CREAM
CLEANSER
Gold
Scintilla Fresh-Faced Cleansing Milk
(£18, wearescintilla.com). With a soft,
milky texture and a formula rich in
high-quality plant extracts, including aloe
vera, avocado oil, cucumber extract and
vitamin C, this cleanser keeps skin bouncy
and rejuvenated, while also helping to
prevent wrinkling.
Laurence, 49: ‘I like the glass bottle
packaging. You only need a small
amount and it feels lovely on your skin,
leaving it feeling softer.’

‘It has a
beautiful, creamy
consistency and has
become a firm
favourite in my beauty
routine! Leaves my
skin feeling lovely
and smooth.’

Silver
DermaQuest Stem Cell 3D Facial
Cleanser (£42, dermaquestinc.co.uk).
This peptide-rich, creamy cleanser is
packed with plant stem cells and a MDI
Complex to hydrate parched skin, while
Neodermyl bioenergy – which can deliver
equivalent results of a collagen filler –
encourages firmer, smoother skin.
Anna, 44: ‘This product has a divine
fruity, fresh smell that becomes more
luscious on application. The foamy
texture feels fresh and vibrant on the
skin, as well as nourishing. The
packaging is sleek and sexy.’
Bronze
Kate Somerville Goat Milk Moisturising
Cleanser (£34, katesomerville.co.uk).
This nourishing face wash gently removes
dirt, oil and make-up without stripping
skin, thanks to the nourishing key
ingredients, including goat milk, manuka
honey, and jojoba and avocado oils.
Katy 42: ‘This has a beautiful, creamy
consistency and has become a firm
favourite in my beauty routine! It
doesn’t strip away oils, yet it washes
off easily and leaves my skin feeling
lovely and smooth.’
Also shortlisted
● Indeed Labs Hydraluron Cream
Cleanser (£19.99, feelunique.com)
● Arbonne AgeWell Silky Cleanser with
Vegan Surfactants (£38, arbonne.com)
● First Aid Beauty Face Cleanser (£17,
lookfantastic.com)
84 TOPSANTÉ

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BEST GEL CLEANSER
Gold
Tolpa Sebio Face Wash Gel 3
Enzymes (£8.99, lloydspharmacy.
com). This gel deeply cleanses and
unclog pores thanks to its three active
enzymes, papain, bromelain and
keratolin. It also helps reduce the
secretion of sebum and contains
antibacterial properties that inhibit the
growth of harmful bacteria.
Camilla, 50: ‘This face wash smells
delicious and fruity! It’s perfect to
use as a morning wake-up as it’s
super refreshing and smells good
enough to eat. It leaves my skin
feeling clean, without any dryness.
Will definitely keep using it.'
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Silver
Katherine Daniels Essential
Refreshing Cleansing Gel (£25,
katherinedanielscosmetics.com)
A concentrated gel wash that forms
a rich lather over skin. The soap bark
extract leaves your skin feeling clean,
refreshed and matte, while the aloe
vera soothes, calms and conditions.
Hilary, 66: ‘This is refreshing; it gives
a sense of luxury and pampering.
It has a pleasant scent and I will
definitely continue to use.’
Bronze
Wild Pharmacy Skincare Clear
& Glowing Gentle Face Cleanser

(£17.50, lovelula.com). A gentle,
silky-soft cleansing gel that cleanses
impurities without drying the skin,
using a blend of active and gentle
herbal ingredients, including pumpkin
seed oil, tea tree and witch hazel.
Katie, 49: ‘A really lovely, lightfeeling cleanser that’s easy to use.
Has a pleasant smell and feels nice
on my skin. It’s also easy to remove
– suitable for day-to-day use.’
Also shortlisted
● Bolt Beauty Filthy Clean Home Jar
(£30, bolt-beauty.com).
● COSRX Low pH Good Morning Gel
Cleanser (£13.99, boots.com).
TOPSANTÉ 85

BEST OIL CLEANSER
Gold
MADE BY COOPERS Grapefruit
Passion Cleansing Oil (£28,
madebycoopers.com). This
detoxifying blend of bioactive plant
oils includes passionflower oil, which
is rich in omegas and amino acids to
nourish the skin, jojoba oil, which
naturally mimics human sebum,
making it beneficial to balance oil
production, and grapefruit, which
helps remove toxins and clear oily,
congested skin.
Katy, 42: ‘I like the uplifting citrus
fragrance – not too strong, just
pleasant. The oil is lightweight and
feels nice on my skin, but it doesn’t
turn to a milk like some of the others
do. Feels nourishing on my dry skin.
I like the pump dispenser, which
means you don’t end up with too
much in your hand.’
86 TOPSANTÉ

Silver
Skin Revivals Organic Facial
Cleansing Oil (£13.20,
beautynaturals.com). Enriched with
organic oils, including avocado,
rosehip, sweet almond, jojoba, rose
geranium and wheatgerm, this
cleansing oil gently cleanses, while
maintaining the moisture balance,
leaving skin soft, comfortable and
glowing. It’s also Soil Association
certified as 99 per cent organic.
Mandy, 56: ‘This has good packaging
and is easy to use. A light fragrance
of rosehip and avocado. I have not
used an oil cleanser before, but
there’s no turning back for me now!
The cleanser is excellent, removing
the day’s makeup and impurities
with ease and leaving my skin
feeling and looking clear, smooth
and glowing.’

Bronze
Eve Lom Cleansing Oil Capsules
(£55, evelom.co.uk). Each capsule is
formulated with omega fatty acids and
a blend of botanical oils, including
eucalyptus, clove, Egyptian chamomile
and hops. One capsule is enough for
one full cleanse and the capsules are
100 per cent biodegradable.
Sophia, 50: ‘I love this product! The
individual capsules are easy to apply
to the skin and leave it feeling soft
and clean. I also love the texture on
my skin.’
Also shortlisted
● By Sarah London Balancer
Oil-to-milk Cleanser (£32,
bysarahlondon.com)
● Mauli Rituals Supreme Skin
Cleansing Oil with Pure Muslin Cloth
(£44, maulirituals.com)
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BEST BALM
CLEANSER

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Gold
ishga Marine Cleansing Balm (£38, uk.
ishga.com). The seaweed extract in this
cleanser actively heals and regenerates
skin, shea butter and carnauba wax nourish,
and sweet almond oil gently cleanses, while
the aroma of bergamot, rose geranium and
patchouli lifts the spirits.
Ros, 55: ‘This has a beautiful spa-type
smell with a luxurious feel. I truly feel
pampered when I use this and it cleanses
effectively. I love a cleansing balm and
this ticks all the boxes!’
Silver
Sienna X The Cleansing Balm (£38,
sienna-x.co.uk). Featuring rose geranium
essential oil to improve the skin’s ability to
heal itself, Inca inchi oil to help maintain
skin’s elasticity and meadowfoam seed oil
to lock in moisture and deliver
nutrients deep into your epidermis,
alongside sweet almond and grapeseed
oils, this balm promises to remove all traces
of make-up – even the waterproof kind.
Francesca, 50: ‘This has a lovely, gentle
and natural smell. Interesting texture – a
bit like wax but not oily. Is easy to apply
and does seem to cleanse well.’
Bronze
Lyonsleaf 100% Natural Beauty Balm
(£14.99, lyonsleaf.co.uk). Improve your
skin’s barrier and seal in moisture with this
balm, which uses babassu oil, raw shea
butter, macadamia nut oil and jojoba oil,
among others, to become an effective
one-pot step in your skincare routine. It’s
also water-free, so super concentrated,
meaning you only need to use a tiny
amount for it to go a long way.
Lynne, 54: ‘I like natural products, so I
absolutely love this. Smells beautiful, like
an aromatherapy spa facial. Leaves my
face nourished and clean. I will definitely
buy this again, plus I like the packaging.’
Also shortlisted
● Adaptology Red Avert Cleanser (£38,
adaptology.com).
● The Inkey List Oat Cleansing Balm
(£9.99, uk.theinkeylist.com).
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TOPSANTÉ 87

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BEST CLEANSING
WASH

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Gold
Mavala Pore Detox Foaming Cleanser
(£13, lookfantastic.com). The soap-free
micellar formula in this cleanser
transforms from a lotion to a light, airy
foam and effectively refreshes and
purifies the complexion, thanks to
sebum-regulating fleischer’s willowherb
and witch hazel water.
Sharon, 51: ‘This foaming cleanser is a
great, everyday product. The pump top
is easy to use and the formula has a
soft, pleasant fragrance and removes all
traces of make-up, leaving my skin
feeling clean, refreshed and hydrated.’
Silver
Sakrid Superfood Frenzy Organic Face
Wash (£17, sakrid.com). The combination
of green tea leaf extract, aloe leaf extract,
grapefruit peel oil and orange peel oil
with hyaluronic acid and kojic acid makes
this a nutrient-rich cleanser that promotes
cell renewal for a healthy glow.
Lynne 54: ‘I have dry, ageing skin and
this makes my face feel hydrated. Also,
I don’t feel that it blocks my pores and
being organic is a big plus for me.’
Bronze
IMAGE Skincare ORMEDIC balancing
facial cleanser (£32, imageskincare.
co.uk). A mild, refreshing gel cleanser
that gently washes away impurities,
leaving skin soft, hydrated and clean.
The formula contains organic aloe vera,
botanical extracts and hyaluronic acid
to soothe delicate skin.
Debbie, 51: ‘This has a delicate scent,
which reminds me of watermelons. It
has a light, gel-like, satiny consistency
and a little goes a long way. My skin
feels smooth and cleansed after use.
I love that it contains organic,
botanical ingredients.’
Also shortlisted
● Skin Academy ZERO 100%
Natural Hydrating Face Wash
(£9.99, feelunique.com).
● FaceGym Electro-Lite Gel Cleanser
(£32, facegym.com).
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TOPSANTÉ 89

BEST
RESURFACING
CLEANSER
Gold
OLE HENRIKSEN Truth Juice Daily
Cleanser (£23, boots.com). This
everyday vegan cleanser, made with
orange fruit water and PHA, removes
dirt, oil and longwear eye make-up
to reveal super-refreshed and
energised skin.
Sophia, 50: ‘Amazing product, great
smell with a silky consistency to
apply to the skin. Leaves my skin
boosted and radiant.’
Silver
SLMD Skincare Salicylic Acid
Cleanser (£26, slmdskincare.co.uk).
Formulated with 0.5 per cent salicylic
acid and suitable for all skin types, this
cleanser effectively exfoliates skin to
promote a more even-looking
complexion.
Jessica, 41: ‘The texture and scent
are amazing and make my skin feel
so clean and tingly. It foams nicely
and removes make-up well. My skin
feels clear and smooth afterwards,
as if it has been exfoliated with a
scrub, but without feeling stripped.
I’ll be using this regularly as part of
my morning routine.’
Bronze
PRIORI Gentle Cleanser LCA fx110
(£29.50, dermacaredirect.co.uk).
With an anti-irritation complex and
12 per cent lactic acid, this cleanser
exfoliates, hydrates and soothes the
skin, leaving it soft and calm. It’s great
as a make-up remover, too.
Rachel, 50: ‘Liked the simple
packaging – very effective.
I wouldn’t say it was as good as
removing make-up as my other
cleansers, but it did leave my face
feeling relatively fresh.’
Also shortlisted
● Dr. LEVY Switzerland 3 Deep Cell
Renewal Micro-Resurfacing Cleanser
(£39, cultbeauty.co.uk)
90 TOPSANTÉ

BEST CBD PRODUCT
Gold
La Rue Verte Detoxifying
Facemask (£49.99, lrvskincare.
co.uk). This face mask is infused with
300mg of phytocannabinoid-rich
CBD oil, tea tree oil and activated
charcoal to help skin combat
pollution and inflammation, calming
stressed skin and leaving it renewed.
Mandy, 56: ‘This has a clean,
menthol scent, and it’s silky and
lovely to use. I had little bumps
and blemishes and after just three
applications, my skin is noticeably
clearer. Skin looks and feels
smoother, with a healthy glow.’

Silver
J’TANICALS Floral Collagen Magic
Face Oil (£79.95, jtanicals.co.uk)
Featuring hemp extract to soothe
and calm sensitive skin and one per
cent bakuchiol to help reduce the
signs of ageing, this face oil gives
skin a rejuvenated, youthful glow,
while improving skin elasticity and
helping to visibly reduce fine lines
and wrinkles.
Alison, 59: ‘I was excited to
try a CBD product. I wasn't
disappointed and it has definitely
improved the elasticity on my face
and neck.’

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@TopSanteUK

Gold
Bioderma Sensibio H2O Micellar
Water (£11, boots.com). Specially
formulated for sensitive skin, this
micelle solution gently, but
effectively, cleanses face and eyes
– even removing water-resistant
make-up. The micelles contained
in the formula micro-emulsify
impurities, while maintaining the
skin’s balance.
Rachel, 51: ‘Simple but effective.
Takes off make-up very easily
and leaves skin feeling refreshed
and clean. It also doesn’t sting
my eyes.’

20

SDR W
A

BEST MICELLAR WATER

NIKS

CARE A

21

Sophia, 50: ‘This is so easy to
use and feels lovely on my skin.
I was surprised how much more
make-up it removed after having
already cleansed with my usual
products. I love it.’

Bronze
Sebamed UK Micellar Water
(£4.79, sebamed.co.uk). For
normal to dry skin, the micelles
cleansing agents in this water
gently remove dirt and make-up
from the skin, while promoting the
natural barrier function of the
skin’s acid mantle.
Molly, 72: ‘This is brilliant and so
easy to use. The lid is simple to
Silver
Science of Skin Cleanse No. One open, the water removes every
(£15.99, scienceofskin.com). This trace of make-up, even eyeliner
and mascara. It leaves my skin
is designed to help skin recover,
repair and reduce breakouts and feeling fresh and hydrated.’
redness, while cleansing skin.
Also shortlisted
Alongside microbiome
technology, salicylic acid unclogs ● BeautyLab Micellar Cleansing
pores, green tea reduces
Water (£15, beautylab.co.uk).
inflammation and witch hazel
● Bioeffect Micellar Cleansing
helps reduce pore sizes.
Water (£50, bioeffect.co.uk).

Bronze
Ecooking 50+ Goodnight Cream
(£32, ecooking.com). This cream
contains plant stem cell extracts to
energise and firm, electrolytes to
rebuild the skin barrier, plus hyaluronic
acid and squalane to moisturise.
Lynne, 54: ‘All I can say is this is
amazing. Rich, thick, creamy,
decadent and hydrating. I will
definitely buy it. Each morning my
skin feels nourished and plumped.’
[Flash] Also shortlisted
● Ascend Skincare Caffeine + CBD
Brightening Oil Serum (£64.99,
ascendskincare.co.uk).
● Zoetic CBD-Infused Anti-Fatigue
Eye Gel (£30, zoetic.com).
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TOPSANTÉ 91

BEST FACIAL SUNSCREEN
Gold
Tropic SUN DAY Facial UV Defence
(£24, tropicskincare.com). This
broad-spectrum, water-resistant, daily
sunscreen works extra hard for your
skin with hyaluronic acid to hydrate,
banana flower extract to calm and
prebiotics that provide the right
environment for your skin to flourish
and stay healthy. It also carries the
Protect Land + Sea logo, which means
it’s certified reef safe.
Katy, 42: ‘I’ve tried a lot of
sunscreens in my time as a health
and beauty editor and this is
now top of my list! Lightweight,
non-greasy, nourishing and yet still
providing SPF50, it’s a total winner.
Plus, it has a gorgeous banana
fragrance, so it’s more like skincare
than sunscreen – no scent of regular
sunscreen at all. Handy size, too.’

Silver
Caudalie SPF50 Anti-Wrinkle Face
Suncare (£19, uk.caudalie.com).
The formula for this water-resistant
sunscreen combines a patented
antioxidant complex that’s enriched
with grape polyphenols to help
combat wrinkles, plus contains no
chemical filters suspected of being
endocrine disruptors, such as
octinoxate and octocrylene, or
any filters known to be toxic to the
marine environment.
Lynne 54: ‘I love that this is ocean
protective, which is important to me,
as well as being water resistant
without feeling thick like tree sap –
which some sunscreens do! It blends
away easily too on application so
there’s no white residue. This is my
new go-to SPF and I’ve already
ordered some more!’

Bronze
Soleil Toujours Mineral Ally Daily
Face Defense SPF 50 (£58, harrods.
com). Enriched with natural
antioxidants to calm and hydrate, this
silky, nourishing formula melts into the
skin, creating a shield of weightless
protection. An ideal base for make-up.
Sarah, 40: ’I feel this SPF50 lotion
works more like a primer than a
sunscreen as it absorbs easily
without leaving typically greasy
after-effects. I also like the natural,
chemical-free formula.’
Also shortlisted
● Freya+Bailey Glow Surge Peptides
Face Moisturiser with SPF30 (£42,
freyaandbailey.com).
● Grown Alchemist Natural
Hydrating Sunscreen SPF30 (£33,
grownalchemist.com).

READERS' CHOICE:
FAVOURITE
SKINCARE BRAND
We asked you to vote for
your favourite skincare brand
and the results are:
GOLD: L'Occitane
SILVER: Ren Skincare
BRONZE: Murad

92 TOPSANTÉ

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.TEGDAG YTUAEB DECALP-DLOG EHT GNIDULCNI TON*

Thank you to all who voted.
Congratulations to Hannah
Adams, who will receive all
the Gold-placed products!*

48h+ deodorant power from nature.
0% aluminium salts

Natural ingredients
Recyclable packaging made from
recycled materials

lavera Natural & Strong Deodorants - reliable protection even during exercise
• With organic ginseng and natural minerals
• Innovative natural and organic formula for optimal skin compatibility
• For 48h+ reliable and effective deodorant protection and freshness
• Available in Cream Deodorant, Roll-On Deodorant and Spray Deodorant
• Available from health stores and online at www.lavera.co.uk

lavera. Nature you can feel.

100
%
certified

natural
personal care

STUCK FOR FRESH IDEAS OF WHAT TO BUY FOR YOUR LOVED ONES THIS YEAR?

psyc ies
NEW LOOK! MORE PAGES! SMALL STEPS TO MAKE EVERY DAY BETTER

16-page DOSSIER

7

Active living

Myleene
Klass

Speaking out to shine
light on the agony
of miscarriage

✚

RUBY W

8

MOVE MORE

fun ways
cycling will
make you
happier

The ultimate Christmas treat

Why not give your loved one a real boost this year? Psychologies is the
UK’s No.1 emotional well-being magazine that focuses on the mind, heart,
body and soul. Every issue will be wrapped in a little hug from you! Our
Christmas offer also includes a candle from Scentered worth £16.95.

Visit Shop.kelsey.co.uk/PSYGIFT

Every horse rider needs a little boost in winter

Dark winter days can challenge even the most dedicated rider. Why not
give your favourite rider a boost this Christmas with a pair of warm winter
riding socks and a subscription to Your Horse, the magazine that inspires its
readers to enjoy every single second that they spend in the saddle.

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Got a fisherman friend?

Sea Angler is the perfect companion for every sea fishing enthusiast. As
well as receiving 13 issues of the UK’s best-selling fishing mag, we’ve thrown
in Shore Fishing Special Edition and a Sea Angler beanie hat to complete
the gift – what a catch!

Visit Shop.kelsey.co.uk/SAGIFT

A subscription to Coast magazine is like sending your loved one on a
journey of discovery that lasts the whole year. Plus, we’ve included a Travel
Candle from Coast Candle Co. to remind them of somewhere special.

Visit Shop.kelsey.co.uk/COAGIFT

Everyone needs a little me-time

We all know how important it is to live a healthy lifestyle, so why not gift
your loved one a helping hand? Top Sante is packed full of life-enhancing
tips and advice on health, fitness, food and beauty. Plus our Christmas offer
also includes a candle from Scentered worth £16.95.

Visit Shop.kelsey.co.uk/TSGIFT

Celebrate the joy of the land this Christmas
way than with practical help and advice from The Smallholder magazine. Our gift
pack includes eight issues packed with practical advice for growing food, rearing
livestock, and country crafts, plus a pair of cosy Alpaca socks.

Visit Shop.kelsey.co.uk/SHGIFT

VIEW ALL OFFERS AT: SHOP.KELSEY.CO.UK/GIFT21

NOURISHMENT
TOP

Transition into autumn with
cool coffee, and the
latest in vegan eats
and sweet treats.

BONFIRE NIGHT BANGERS

The smell of smoke, a chill in the air and a yummy
sausage to eat while you watch the fireworks – bonfire
night and sausages just go together! If you’re keen to
know more about the provenance of your bangers and
care about how the animals were reared, try Field &
Flower Premium Toulouse Sausages (£4.98 for 400g,
fieldandflower.co.uk). The online butcher sources all
ally produced, free-range meat from
t Country farmers. The range is
ked with flavours from red wine to
on and garlic. You might also like
rson’s Nose Sausages (£3.97 for six,
rsonsnose.co.uk), which sells freenge, fully traceable sausages from
ussex pigs. ThIS traditional London
tcher now delivers nationwide.
●Turn the page for some of our
favourite vegan sausages!
KCOTSRETTUHS DNA SEGAMI YT TEG :YHPARGOTOHP .NITRAM ENNOV Y :SDROW

TOPSANTÉ 95

62%

…how many people with allergies
worry about appearing fussy in
restaurants if they ask about
ingredients, so they take a risk!*

CREAM
OF THE CROP

New flavours from dairy-free
brand Nush offer creamy desserts
to try. Protein-rich, plant-based Nush
Chocolate Fudge Pots (£2.99 for two
75g pots, ocado.com) are rich with Belgian
chocolate and coconut caramel. And for fruit
fans, there’s Nush Mango & Passionfruit Yog
(£2.99 for 350g pot), which contains live
vegan cultures for gut benefits.

3 of the best…
vegan sausages
A secret family recipe goes into these
Fry’s Meat Free Traditional Sausages
(£4, ocado.com). The blend of spices
and seasoning combines with grains
and legumes t
sausages
containing
eight amino
acids, for a
complete
protein hit.
Impressive!

YU

✔ ave fun with flavour

B

EST B
Boost your midweek meals in a flash with a drizzle of sauce from
the new Lee Kum Kee Drizzle & Dip range (£1.50, tesco.com).
The range comes in handy little 120ml bottles and there are three
of them: Hot Chilli Soy Sauce, Sweet Soy Sauce and Seasoned
Rice Vinegar. You can use them as a dressing for salads, or as a
dipping sauce for snacks, or simply drizzle them over meat, fish, or
noodles for an instant hit of Chinese flavour. Very versatile!
96 TOPSANTÉ

High protein and
high in fibre, these
Meatless Farm
Sausages (£2.50,
sainsburys.co.uk) are
vegan, but with a
taste and texture like
a meaty sausage.
If you like a meaty flavour, try
Future Farm sausages (£3.90,
sainsburys.co.uk). They have a taste
and texture like pork, but are made
with soy, peas and chickpeas. All
ingredients are
100 per cent
natural, with
no gluten or
hydrogenated
fats.
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NOURISHMENT | NEWS

One Tin Bakes Easy by
Edd Kimber (£17.99)
is published by Kyle
Books. Photography
by Edd Kimber.

PUMPKIN SHEET CAKE WITH MAPLE BUTTER GLAZE

This pumpkin sheet cake is made
with pumpkin puree and plenty of
spices to give a tender bake
reminiscent of carrot cake.
Serves 10-12
NOITASINAGRO SDRADNATS LABOLG YB YDUTS*

■ 180ml olive oil, plus extra
for greasing
■ 250g plain flour
■ 2 ½ tsp baking powder
■ 1 tsp bicarbonate of soda
■ ½ tsp fine sea salt
■ 2 tsp cinnamon, ground
■ ½ tsp allspice, ground
■ ½ tsp cardamom, ground
■ ½ tsp nutmeg, ground
■ 300g light brown sugar
■ 3 eggs, large

■ 425g pumpkin puree, canned
■ Pumpkins seeds, toasted,
for sprinkling
For the glaze
■ 30g unsalted butter, softened
■ 60ml maple syrup
■ 120g icing sugar
■ Pinch of salt
■ Splash of milk

and add the eggs, pumpkin puree and
oil. Whisk together until a smooth
batter forms. Pour into the prepared
tin and spread evenly.
3 Bake for 30-35 mins, or until a skewer
inserted into the middle of the cake
comes out clean. Transfer to a wire
rack. Leave to cool for 15 mins before
using the parchment paper to lift the
cake onto a wire rack.
4 Combine all the glaze ingredients,
1 Preheat the oven to 180°C/160°C
fan/gas mark 4. Lightly grease a baking except for the milk, in a bowl and beat
until smooth. Add just enough milk to
tin and line with a strip of parchment
make a pourable consistency. Pour the
paper that overhangs the long sides,
glaze over the cooled cake and tease it
securing it in place with clips.
to the edges so it drips down the side.
2 Sift the flour, baking powder,
Top with toasted pumpkin seeds.
bicarbonate of soda, salt, spices and
5 If stored in an airtight container, this
sugar into a bowl, then whisk to
cake will keep for about three days.
combine. Make a well in the centre
TOPSANTÉ 97

From
BOWL

SOUL

Steve Mangleshot, Wagamama’s executive
chef, gives us his take on fresh, fast recipes
that nourish the body and mind.
NASI GORENG
A super-tasty and quick-to-make
fried rice dish, popular in Indonesia
and Malaysia.
Serves 2

■ 150g long grain white rice
■ 100g green beans
■ 2 tbsp kecap manis
■ 1 tbsp soy sauce
■ 3 tbsp vegetable oil
■ 2 garlic cloves, crushed
■ 1 red fresh chilli, sliced
■ 1 carrot, peeled and sliced
■ 6 shiitake mushrooms, sliced
■ 1 large shallot, chopped
■ 120g beef fillet, sliced thinly
into batons
■ 3 free-range eggs
■ 2 sprigs of coriander
1 Cook the rice according to the
packet instructions.
98 TOPSANTÉ

2 Blanch the beans by plunging them
into boiling water for 2-3 mins so they
still have a crunch, then cool under cold
running water and cut in half.
3 In a small bowl, mix together the
kecap manis and soy sauce. Place a wok
over a high heat, add the oil, then the
garlic and chilli, quickly followed by the
beans, carrot, mushrooms, shallot and
beef. Stir-fry for 2-3 mins.
4 Whisk 1 egg, add to the wok and, as
it starts to cook, add the cooked rice,
tossing and mixing everything together.
5 In a separate frying pan, fry the
remaining 2 eggs until crispy at the
edges. Set aside. In the wok, add
two-thirds of the sauce and mix in for
30 secs. Remove from the heat and
spoon into bowls.
6 Top each filled serving bowl with a
fried egg, drizzle over the remaining
sauce and garnish with coriander.
Serve immediately.
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NOURISHMENT | ASIAN CUISINE

RETOOHS DRAWOH :YHPARGOTOHP .TOHSELGNAM EVETS :SDROW

If you
can’t find
kecap manis,
use a bit of
Worcestershire sauce
and add a touch of
sugar to your
soy sauce.

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TOPSANTÉ 99

Prawns
are a good
source of iodine –
needed to produce
thyroid hormones and
reduce your risk of
hypothyroidism.

COCONUT SEAFOOD BROTH

A nourishing broth with succulent
seafood and tender vegetables.
Serves 2

■ 50g long-stem broccoli, trimmed
■ 2 pak choi, destalked and
leaves separated
■ 125g rice noodle sticks
■ 2 tbsp oil
■ 1 salmon fillet, sliced into
8-10 chunks
■ 8 king prawns, raw
■ 1 squid tube, sliced into rings
■ 8 mussels, deshelled
■ 8 queen scallops
■ 90ml coconut milk
■ 1 tbsp fish sauce
■ a few sprigs of coriander,
leaves picked
100 TOPSANTÉ

■ 1 red chilli, thinly sliced
For the broth
■ 400ml vegetable stock
■ 3 tbsp coriander seeds
■ 3 tbsp cumin seeds
■ 5 sprigs of mint
■ 5 sprigs of coriander
■ 1 tbsp tamarind paste
■ 2 lemongrass stalks

for 2 mins, then plunge into ice-cold
water, drain and set aside. Slice any
big pak choi leaves into two and also
set aside.
3 Place the rice noodles in a saucepan
and cover with boiling water. Leave for
5 mins, or until the noodles are
cooked, then drain and divide
between two serving bowls.
4 Place a deep pan on the hob over a
medium heat, add the oil and, once
1 First make the broth. Place all the
ingredients except for the lemongrass hot, stir-fry the salmon chunks and
seafood for 2-3 mins.
in a saucepan and bring to the boil
over a medium heat. Using the back of 5 Add the vegetables and broth to the
a knife, crush the lemongrass and add pan and bring to the boil. Add the
it to the stock. Cook for 10 mins, then coconut milk and fish sauce and stir
take off the heat, strain the broth into well. Once fragrant, remove from the
heat and ladle into the bowls, over the
a container and set aside.
2 Next, prepare the vegetables. Blanch noodles, and garnish with coriander
the long-stem broccoli in boiling water leaves and sliced red chilli.
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NOURISHMENT | ASIAN CUISINE

MISO CHICKEN
HARUSAME

This is based on a Japanese salad
recipe, but served up hot.
Serves 2

■ 1 tsp garlic paste
■ 1 tsp white miso paste
■ 1 tsp tamari sauce
■ 2 chicken breast fillets, cut into
1cm slices
■ 30g curly kale, destalked
■ 80g pak choi, leaves separated
■ 1 tbsp vegetable oil
■ 80g rice glass bean noodles
■ 1 medium-size red pepper,
thinly sliced
■ 1 red onion, thinly sliced
■ 50g shiitake mushrooms, destalked
and sliced
■ 4 red chillies, sliced
■ 2 sprigs of coriander, leaves picked
■ 1 tsp chilli oil, for the sauce
■ 2 tsp tamari sauce
■ 2 tsp white miso paste
■ 2 tsp fish sauce
■ 1 tbsp water
■ 1 tsp chilli oil
1 In a bowl, whisk together the garlic
paste, miso paste and tamari sauce.
Add the chicken slices, turning and
coating them in the marinade, then
set aside for a minimum of 30 mins.
2 Add all the sauce ingredients into a
bowl, mix well, then set aside for later.
3 Prepare the veg: shred the curly kale
into pieces and cut any large pak choi
leaves into two. Mix all the vegetables
together, ready for stir-frying.
4 Place an oiled wok on a medium–
high heat, add the chicken and cook
for about 3-5 mins.
5 Meanwhile, cook the glass bean
noodles, following the packet
instructions. Once cooked, drain and
set aside.
6 Add the prepped veg to the chicken
and stir-fry until caramelised. Add half
of the sauce, then add your noodles
and toss, followed by the rest of the
sauce and stir well.
7 Plate up into bowls, garnishing with
chilli, coriander and drops of chilli oil.
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TOPSANTÉ 101

VEGAN CHILLI
SQUID
A wagamama classic, now vegan.
Made with king oyster mushrooms
that resemble the texture of squid.
Serves 2

■ 300g king oyster mushrooms (about
4), sliced lengthways into ‘chips’
■ 30g chickpea flour
■ 30ml sticky vegan sauce (see bubble)
■ 100g plain flour
■ a pinch of bicarbonate of soda
■ 310ml vegetable oil
■ 2 tsp shichimi powder
1 First wash and drain the oyster
mushrooms, making sure a little
moisture is left on them, then roll and
toss in the chickpea flour. Set aside.
2 Make sure the sticky vegan sauce is
ready to hand for later.
3 To make the batter, sift the flour
with the bicarbonate of soda into a
mixing bowl.
4 In a separate bowl, mix together
2 tsp of oil with 175ml water, then
gradually add this to the flour,
whisking to ensure there are no lumps.
5 Pour the remaining vegetable oil
into a deep pan and place over a
medium heat. Add one drop of batter
to see if the oil is ready; the batter
should sizzle and not drop to the
bottom of the pan.
6 Using a chopstick, pick up one of the
mushroom pieces, drop in the batter
and turn to ensure it is coated
all over, then place into the oil
and cook until light golden in
colour. Repeat with all the
To make the sticky
mushrooms and all the batter
vegan sauce, place
and, when each piece is
50ml
amai sauce (made up
cooked, lift out of the pan and
of
malt
vinegar, sugar, light
transfer to a plate lined with
and dark soy sauces, tomato
kitchen paper to get rid of any
ketchup and tamarind paste),
excess oil.
7 Arrange all the battered
2 tbsp shop-bought chilli katsu
mushrooms in a mixing bowl
sauce, 2 tbsp spicy vinegar
and sprinkle with shichimi
sauce
and 2 tbsp soy sauce in
powder to coat all the pieces.
a
bowl
and whisk until
8 Transfer to a serving plate
combined.
with a ramekin of sticky vegan
sauce on the side.
102 TOPSANTÉ

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NOURISHMENT | ASIAN CUISINE

TOFU CHILLI MEN

A classic dish that was loved by our
guests for many years, now made
vegan using tofu.
Serves 2

■ 250g firm tofu, cut into 2.5cm cubes
■ 150ml vegetable oil, for frying
the tofu
■ 150g soba noodles
■ 30ml vegetable oil
■ 1 carrot, cut into 1cm cubes
■ ½ courgette, cut into 2.5cm cubes
■ 1 red onion, sliced into 3mm slices
■ 4 spring onions, cut into
2.5cm pieces

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■ 60g mangetout, sliced
■ 500ml chilli men sauce
(or chilli sauce)
■ 1 tomato, cut into 8 pieces
1 Heat the oil in a frying pan and once
hot, fry the tofu cubes until golden.
Remove with a slotted spoon and
transfer to another plate lined with
kitchen paper to drain any excess oil.
2 Cook the soba noodles according to
the packet instructions. Divide
between two serving bowls, keeping
the noodles to one side.
3 Place a wok pan on a medium heat
and add the oil. Once hot, add the

carrots, courgettes, onion, spring
onion and mangetout and toss, then
reduce the heat and add the tofu.
4 Add the chilli men sauce to the
wok pan, then turn the heat down.
Add the chopped tomato and cook
until the sauce simmers, then remove
from the heat.
5 Add the cooked tofu, vegetables and
sauce to the opposite side of the bowl
to the noodles.
From Wagamama Your Way,
published by Kyle Books (£20).
Photography: Howard Shooter.

TOPSANTÉ 103

NEXT MONTH | OFFER

ORDER OUR NEXT ISSUE NOW
AND GET FREE DELIVERY!

and get the DECEMBER issue
delivered to your door.

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VEG
OUT!

NOURISHMENT | PETA LEITH

CELERIAC SOUP
Serves 4

■ 2 tbsp vegetable oil
■ 1 onion, diced
■ 250-300g celeriac, peeled
and diced
■ 2 celery sticks, diced
■ 900ml vegetable stock
■ Salt and black pepper
■ Truffle oil to serve (optional)
1 Heat the oil in a large saucepan,
then add the diced onion and cook
until soft and translucent. Add the
celeriac and celery and continue to
cook for a few mins. Add the stock

with a few good twists of black
pepper, then bring to the boil and
simmer gently for 20-30 mins, until
the celeriac is soft.
2 Transfer the cooked veg to a
high-powered liquidiser or blender
and blend until they’re completely
smooth and creamy. The soup
may be too thick at this point,
so loosen it with a little more
vegetable stock if necessary.
3 Taste, and season well with salt
and black pepper. Divide between
soup bowls and drizzle with truffle
oil, if using. Serve immediately, with
crusty bread.

Vegetarian food
writer and pastry
chef Peta Leith
allows the delicate
flavour of celeriac to
shine in this simple,
vegan soup.

T
HTIEL ATEP :YHPARGOTOHP DNA SDROW

HIS IS A RECIPE FROM
The Vegetarian Kitchen, a
book I co-authored with
Prue Leith. Celeriac is such an
unsung hero of the vegetable
world. It may look a bit
unappetising when you see it
unprepared, all gnarled and oddly
shaped, but inside there is an
amazingly creamy, sweet, white
flesh, which makes a delicious
soup. It’s low in carbs, fat and
calories, and packed full of fibre
and essential minerals, such as
phosphorus and manganese.

Sign up to our newsletter at topsante.co.uk

egetarian Kitchen by
Prue Leith and Peta Leith
(£25, Bluebird) is out now.
TOPSANTÉ 105

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NOURISHMENT | COLUMNIST

Reducing
joint pain
THE MINDFUL EATER

T

This month, our Mindful Eater, Sam
Rice, looks at how your diet could help
with this “wear and tear” disease, which
can get worse later on in life. Follow
Sam on Instagram @midlifekitchen.

KCOTSRETTUHS DNA SEGAMI YT TEG :SHPA RGOTOHP .ECIR MAS :SDROW

HERE ARE TWO
main types of arthritis
that often affect women
in midlife. Rheumatoid arthritis
is an autoimmune disease
where the body’s immune
system attacks the joints,
leading to pain and swelling.
Osteoarthritis is caused by the
degeneration of the cartilage
lining of the joint. This makes
movement more difficult than
usual, accompanied by pain
and stiffness.
Thankfully, a healthy diet can
help alleviate the painful
symptoms of arthritis. The
National Institute for Health
and Care Excellence suggests
that people with rheumatoid
arthritis could be encouraged to
follow a Mediterranean diet.
Not only can it lower blood
pressure and protect against
chronic conditions, such as
cancer and stroke, it helps
arthritis by curbing
inflammation and may also
lead to weight loss, which can
reduce joint pain.

AIM FOR:

FISH. Eat 2-3 times per week.
Best sources are salmon, tuna,
sardines, herring, anchovies
and scallops.
NUTS AND SEEDS. Eat 30g (a
small handful) of nuts daily.
Sign up to our newsletter at topsante.co.uk

Best sources are walnuts, pine
nuts, pistachios and almonds.
FRUIT AND VEGETABLES. Eat
eight different types daily. Best
sources are colourful fruit and
veg, such as cherries, kale,
blueberries and spinach.
OLIVE OIL. Try 2-3 tbsps daily.
The best source is extra virgin
olive oil, because it’s the least
processed.
BEANS. Eat about one cup, at
least twice a week. For extra
antioxidants, go for coloured
beans, such as kidney beans.
WHOLEGRAINS. Try three
servings a day. One serving is
½ cup cooked brown rice or
1 slice of wholewheat bread.
Best sources are wholegrain
breads and cereals, oatmeal,
bulgur, brown rice and quinoa.
While a healthy lifestyle is
important in managing arthritis,
it may require medication,
physiotherapy and sometimes
surgery, so be sure to see a doctor
to discuss appropriate treatment.

Sam x

The Midlife Method: How
to lose weight and feel
eat after 40, by Sam Rice
(£14.99, Headline Home) is
available now.

MY 3 TOP RECIPES TO
BEAT INFLAMMATION

JAMU: Blend 50g fresh
turmeric, 25g ginger, juice of
a lime, juice of an orange,
150ml coconut water, 1 tsp
honey and a pinch of salt
and pepper. Strain into a
glass and serve over ice.
SMOKED MACKEREL PÂTÉ.
Mash 2 smoked mackerel
fillets (skin removed), 2 tbsp
Greek yoghurt, lemon juice
and zest and dill leaves.
Serve on wholegrain toast.
SEED TOPPER. Toast 100g
of mixed seeds in a pan. Mix
2 tsp extra virgin olive oil,
1 tsp each turmeric/cumin/
coriander and ½ tsp chilli
flakes in a bowl. Add the
seeds and mix well. Sprinkle
over avotoast or soup.
TOPSANTÉ 107

ASK
THE
EXPERTS A

are the
QshouldWhat
vitamins I
be making

sure I get enough of
as we go into winter
and why?

We love to hear from you. If you have a question
for any of our experts, please email it to
topsante.talkback@kelsey.co.uk.
NUTRITIONAL EXPERT

Lola Biggs is a dietitian at natural supplement brand,
Together Health (togetherhealth.co.uk).

Q Istryingjuicingto losea goodweight?idea when

A

108 TOPSANTÉ

KCOTSRETTUHS DNA SEGAMI YT TEG :SHPARGOTOHP .EESSANNUS Y TA K :SDROW

Juicing is a great way to get your vitamins,
boost energy and support your immune
system, as well as for anyone who struggles
to get enough fruit and veggies into their daily diet.
While they can help with weight loss, they should
be part of a well-balanced diet. Think of them as an
additional way to get goodness into your diet – not
a meal replacement. Load them with the right fruits
and veggies and they can make a healthy and
delicious addition to your overall diet. When it
comes to ingredients, shop-bought juices are often
heated, which can deplete natural goodness and
they also sometimes contain artificial flavours,
preservatives and high levels of sugar.
To get the greatest health benefits, making your
own is key. Follow a simple rule of thumb to keep
on top of natural sugar content: for every serving
of fruit, add two portions of veg. More vegetables
added mean less sugar and the same level of
goodness. Beneficial ingredients to include are
watermelon, carrots, cucumber, spinach,
pomegranates, pineapple, beetroot and ginger.
I like to add lemon and ginger to my juices as
they cut through the veg and add flavour without
the high sugar fruit content. I’m also a fan of
adding fresh mint as it’s an excellent digestive aid.

Eating a healthy diet
packed with plants,
moving daily and
actively and relieving stress
with good-quality sleep all
help keep your immune
system healthy.
It’s a good idea to nourish
your body with foods that are
rich in vitamins A, C and D, as
well as zinc, omega-3 and
selenium. You can do this by
eating whole foods, plenty of
fresh fruit and vegetables,
nuts and seeds and topping
up levels with the right kind
of supplements.
You should add these
immune-boosting foods into
your diet: citrus fruits, red
bell peppers, broccoli, garlic,
ginger, spinach and turmeric.
My top five supplements
for winter are: vitamin C
– your body doesn’t produce
or store it, so you need to
add vitamin C into your diet
daily; vitamin D – this drops
in winter so supplementing is
essential; adaptogens –
prolonged periods of stress
can weaken your immunity,
but adaptogens have been
shown to reduce stress,
especially ashwagandha;
finally, magnesium, which
helps your body relax and is
best taken before bed.

ASK THE EXPERTS | YOUR QUESTIONS

How can my diet
Qhigh stress
help with my currently
levels and are

along with some of these foods:
matcha powder as it contains certain
compounds that may help reduce
stress and keep energy levels stable;
there any foods that could fatty fish, such as salmon, are rich in
vitamin D and omega-3 fats that have
trigger stress?
been shown to help reduce stress levels
Stress can impact your body in and improve mood. If you aren’t a fish
fan, try Together Health Omega 3
all sorts of ways. There are
(£13.99, togetherhealth.co.uk).
certain foods that can make
Sunflower seeds are also good to
symptoms worse while others may have
include as they’re rich in vitamin E,
stress-relieving qualities. I’d always
magnesium, selenium, B vitamins and
recommend eating a rainbow every
day. Most fresh fruit and veg are full of zinc, which together can help boost
vitamin C, which is stored in the adrenal the mood; chamomile tea is a natural
gland and is required to make cortisol. stress reducer and dark leafy
vegetables, such as kale, are packed
Try and aim for a minimum of five
portions of fruit and vegetables a day with magnesium. Magnesium is

A

depleted in times of stress and
symptoms can include anxiety, along
with fatigue.
When it comes to foods that trigger
stress, I’d suggest cutting back on
sugary cereals, pastries, refined and
processed foods, as well as alcohol
and caffeine. Caffeine is a stimulant. It
will only provide you with a temporary
energy boost – sip on water, enjoy
some fruit and take a moment with
herbal teas instead.
Also, try not to skip meals – small,
regular meals can help maintain steady
energy levels and mood, preventing
dips and emotionally driven food
choices. Always try and start the day
with a balanced breakfast.
TOPSANTÉ 109

SKIN EXPERT
Dr Emma Gardette is a dermatologist

at The Medical Chambers Kensington
(themedicalchambers.com).

recently had a few severe breakouts – it’s like
Qto fightI’vebeingspots
a teenager again but I’m 48! What can I use
that won’t dry out my skin?

A

Adult acne is very common. We
estimate that up to 26 per cent
of women will be affected by it
in their 40s. Female adult acne will
affect predominantly the jawline and
has an increased risk of marks and
pigmentation. If acne is mild, then
topicals might be enough to control
the disease. Retinoids are usually
dermatologists’ first line prescription.
Benzoyl peroxide gel can also be used,
but this is highly irritant. Azelaic acid is
an alternative and is usually better
tolerated. Topical antibiotics should no
longer be used due to their high risk of
antimicrobial resistance. Superficial
chemical peels based on salicylic acid,
glycolic acid and/or other types of AHA
can help and are usually well tolerated.
Alkaline soaps and toners should be

110 TOPSANTÉ

avoided, as well as oil-based
moisturisers. Regarding make-up,
non-comedogenic fluid foundation is
preferable over powders.
It’s important to see a dermatologist
to understand your lifestyle, cosmetic
routine and expectations. They might
request a hormonal screen to rule out
PCOS (polycystic ovary syndrome) or
other endocrine conditions that can
cause acne.
When it comes to systemic
treatment, sometimes over-thecounter zinc supplements can help.
Your doctor may precribe a threemonth course of antibiotics, but this
isn’t a long-term solution. If there are
any perimenstrual flares or any
hormonal disorder, you might need a
contraceptive pill.

to try a
QapproachI’dmoreliketonatural

combatting wrinkles,
instead of using retinol
and Botox. What do
you recommend?

A

There are a few natural
things you can do in your
everyday life to slow
down ageing, such as protecting
your skin from the sun, using
SPF30 at least, ideally 50.
Remember, windows can stop
UVB but not UVA from getting
through. If you smoke, stop and
follow a generally healthy way of
life. Stay hydrated, eat beta
carotene-rich foods (red, orange
and green vegetables), but avoid
carotene supplements. Up your
antioxidant intake to fight free
radicals, so fill up on fruits, veg,
green tea and curcumin.
When it comes to anti-ageing
skincare, retinoids are the only
cosmetics that have strong
scientific evidence and the
most effective ones usually
come on prescription.
If you don’t want to use
retinol, then you can try
antioxidants, which help fight
free radicals and ageing. The
gold standard is pure vitamin C,
ideally applied every morning
before your sunscreen. There
are other topical antioxidants,
such as vitamin E, resveratrol
and ferulic acid. Peptides and
hyaluronic acid serums can help
plump the skin.
Natural things,
such as coconut
oil, olive oil and
aloe vera will
moisturise the
skin but they
won’t have any
impact on
ageing and
wrinkles.

Facebook.com/TopSanteMagazine

@TopSanteUK

ASK THE EXPERTS | YOUR QUESTIONS

YOGA EXPERT

Molly Robinson is a yoga instructor and
co-founder of Down to Flow Escapes
(downtoflowescapes.com).

I’m having trouble
Qyoga poses
sleeping, are there any
that can help with

A

this and also ease my anxiety?

Yoga is fantastic at aiding sleep!
The meditative side can help calm
your nervous system and the
physical side can release tight muscles to
allow you to comfortably float off to sleep.
I am a firm believer in not
overcomplicating things, and the reality is
that a few simple stretches can help with
all that ails the sleepy body. Try the lizard
lunge (from downward dog, bring your left
foot forward and rest it outside of your left
hand – repeat on the other side).
This works to open almost all muscles
through the lower body, from the hip
flexor to the glute max and hamstring. By
altering the angles of the pose, you can
quickly affect the IT band, quadriceps,
deep glute muscles and more. All of these
muscles pull the hips and lower back in
different directions, causing discomfort.
The lizard stretch can alleviate discomfort
when lying on your back.
There’s also the reclined bound angle
pose (lie on your back, with the soles of
your feet touching and knees wide to
create a diamond shape). This “yin”
posture can even be conducted while
trying to fall asleep (but if you’re very
tight through the groin, it will probably be
impossible to nod off). By spending five
or more minutes in this posture, ingrained
tightness can be alleviated. It’s also great
for getting rid of any emotional baggage.

Q I’dgetlikeintotoit?take up yoga, but at 52, is it too late to

A

Any age is a good age to
start yoga – it’s simply about
being smart about the yoga
you choose. Yoga is “mindful
movement” designed to help with
your mental state, flexibility and core
strength, which are often the perfect
exercises for someone over 50 or
who hasn’t done much recently.
My biggest recommendation
would be to pay attention to which
yoga class you are choosing;

beginners, hatha, yin, and gentle
vinyasa are all classes that would
work fantastically for you. However,
you should be very careful of classes
such as rocket, ashtanga, dynamic
vinyasa or hot yoga as they can be
very intense. And I personally know
that if you enter an advanced class
without knowing, you can dent your
confidence or even injure yourself.
Start slow and enjoy exploring all
that yoga has to offer!
TOPSANTÉ 111

ADVERTISING FEATURE

Q

EXPERT Q&A

Our experts share their wisdom on various health topics...

I’ve heard that honey is good for
coughs and colds in winter, but
is this true?
A) Whether it’s a cough, cold or nasty sore
throat, honey is one of those ingredients
many people turn to in winter. As well as
soothing ailments, honey has a warming and
calming effect when you need it most.
But your question is whether scientific
facts support this ancient remedy.
Well, according to a study by scientists at
Oxford University, the answer is yes! Data
analysis of 14 clinical trials, involving 1,761
participants, showed honey is scientifically
better at treating coughs and colds than
antibiotics and other medicines.
The research found honey was especially
effective when treating the severity and
frequency of coughing. In fact, two of the
studies showed coughing symptoms lasted
one or two days less among those treated
with honey!

Q

What is African marula oil
and what should I use it for?
I’ve never heard of it.
A) The marula fruit tree is native to
parts of southern Africa and is
traditionally known as the Tree of Life.
Growing wild and once rare, it is now
cultivated for oil production. Marula
oil’s light texture, rich moisture content

Q

This also backed up by the NHS website,
which recommends “hot lemon and honey”
as an effective way of treating a cough.
If you’re looking for an immune-boosting
honey this winter, try Just Bee Lemon &
Ginger Vitamin Honey (£6.99,
justbeehoney.co.uk). Made from
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It can be mixed into a hot drink
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and non-comedogenic properties
have made it a popular treatment for
skin, nails and especially hair for which
it helps eliminate split ends and
dryness. It’s also a key ingredient in
Handmade Naturals’ Hair Repair
Mask & Serum (£9.95), which is
available from handmadenaturals.
co.uk and amazon.co.uk.

Can adding a collagen supplement
to my daily regime really improve
the skin?
A) Definitely… and so much more, too! A
perfect example is beautivite (£24.50). This 100
per cent pure collagen supplement helps your
skin glow and your hair shimmer, as well as
strengthens your nails.
Research shows taking collagen can combat
the effects of ageing to promote a look-good,

feel-good factor. Effective and so easy to use,
beautivite comes in powder form and can be
added to hot and cold drinks or soups, yoghurts
and more. It’s also free from gluten, artificial
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The latest addition to the award-winning
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Visit beautivite.com or call 0800 0181 282.

To be included in the Expert Q&A, contact michelina@tandemmedia.co.uk or call 01233 225357.
112 TOPSANTÉ

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TOPSANTÉ 113

HEALTH | YOUR GOALS

YOUR TS TAKEAWAY

Ever read great health tips and mean to implement them but another
month rolls around and you didn’t quite get round to it? It’s easily
done! We’ve selected our fave tips from this issue so you can cut out
the page and stick it on your fridge as a daily reminder!

✔

SUFFER FROM
KNEE PAIN?
DRINK TEA!

A study on burdock root tea
and the effects it had on
inflammation and oxidative
stress in patients with knee
osteoarthritis found that
levels of certain chemicals in
the body, which act as
indicators of inflammation,
had reduced significantly in
study participants drinking
the tea, compared with the
levels in those drinking boiled
water. For more healing teas,
turn to page 32.

Prediabetic?
✔
Ultra-processed
foods are your enemy

114 TOPSANTÉ

73%

...of UK consumers
want to be more
sustainable*. Turn to
page 20 for tips on
how to make this
happen for you and
your home.

Algae might not be the first thing you think
of when looking to lose weight (or cook
with, for that matter), but chlorella, a type
of fresh-water algae, has some serious
health credentials to its name. Not only is it
rich in vitamins C and
B12, iron, zinc and
magnesium, but a
Korean study found
that chlorella helped
shrink fat cells and
block the production
of new ones. Try the
chlorella and pear
soup on page 41, plus
more weight-loss
wonder ingredients.

Add your own

Pick your favourite tips from the
magazine or from topsante.co.uk
to create a mini goals list for the
next four weeks:
GOAL 1
GOAL 2
)KU.VOG.SNO( YEVRUS
SCITSITATS LANOITAN ROF ECIFFO AIV TATS*

Cheap, industrial sources of
dietary energy and nutrients
that contain minimal whole
foods send your blood sugar
levels spiralling, accelerating
weight gain, glucose
dysfunction and inflammation.
Eat more real food and you’ll
find your calorie intake
naturally drops. See page 36 to
find out how today’s foods
impact your waistline.

Just add salt...
If you have low blood
pressure, try drinking ½ a
teaspoon of rock salt in water
daily. Ensuring your blood
pressure is OK is key if you’re
also suffering from burnout.
Turn to page 23 for more
tips on beating
burnout.

WITH CHLORELLA
✔ COOK
TO SLIM DOWN

GOAL 3
GOAL 4

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