Professional Documents
Culture Documents
Your Wellness UK - July 2016
Your Wellness UK - July 2016
50
The first
3 steps to
Happiness
Sleep Like
a Baby
Are you
a catfish
parent?
Try These
Sugar Free
sweet treats
Toned Arms
Made Easy
Focus on
WATER
wellness nutrition // wellness debate // relationship wellness // emotional wellness
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the gateway to living well
editor’s note
Editor-in-chief
Dr Sarah Brewer Dr. Sarah Brewer
Water is so vital for health and wellness – especially during the heat of
Project Director summer - that this month’s special focus explores how to stay hydrated.
Michael Kitt Elsewhere, we look at the benefits of cutting back on sugar intake, and offer
some delicious sugar-free Sweet Treat recipes.
Advertising Sales We take a look at why rowing is such a great all-round exercise, explore
advertising@yourwellness.net 3 steps to become more happy and ask if there’s a toxic relationship in your
life. Our experts offer advice on overcoming thinning hair and we debate the
controversial question: Should we judge politicians on their appearance?
Art Director
Nilesh Parab Yourwellness is unique in covering all aspects of wellbeing, from health and
relationships, through fitness and family, to work and finances. What’s more, we
also explore all the options available, from Ancient to Modern and Scientific to
Graphic Designers Holistic.
Kalpesh Vedak If you enjoy reading this issue, look for similar articles and features at
Himanshu Agrawal www.yourwellness.com. Why not tell your friends so they can also sit down,
take a well-earned break and browse our pages.
Staff Writers Until next month,
Dr Arjita Kumari
Francine White
Jenny Catton
Kieran Ball Editor
Steve Miscandlon
PS.: You may notice these three symbols appearing throughout the magazine. These
reflect which features relate to psychological, physical, or physiological wellness.
Creative Firm
Doit Advertising Pvt. Ltd.
email: bd@doitadvertising.com
website : doitadvertising.com
© Licensed to Health Media Ltd (Dubai) Disclaimer | yourwellness is dedicated to providing useful, well researched information on every aspect of your
All rights reserved. wellness. We do not pioneer any particular therapy or school of thought, instead we offer all the options to allow
our readers to make an informed choice. All our contents are not intended to provide medical advice or diagnosis
Reproduction in part or in whole, in print,
of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical
electronic or any other form, is strictly advice. Readers are always advised to consult their healthcare professionals prior to starting any new remedy, therapy
prohibited. or treatment.
contents 32
Ways to wean
your family off
sugar
38 What’s Your
Excuse?
emotional wellness
26 It’s time to overcome
negativity and move
forward in your life
42
family wellness
29 Are you protected against
card fraud?
12 wellness focus exercise wellness
Is There A Toxic
Relationship
on Water In Your Life?
36 Rowing Is The Ultimate
24 emotional wellness Get-Fit Option
The first 3 steps to wellness debate
Happiness
52 Should we Judge
28 family wellness Politicians on their
Appearance?
Sleep Like a Baby
59
Breathe
04 wellness news Cleaner
Air
08 kitchen wellness
10 garden wellness
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Feeling Argumentative?
Grab a Snack!
If you’re feeling peckish, you might want to eat
something before meeting your partner. When your
brain doesn’t have enough energy to exercise self-control,
you’re more likely to lose your cool with our nearest and
dearest. Researchers drew these conclusions from how
The
blood sugar levels affected anger and aggression in over
100 married couples. In the quirky experiment, they gave
power of
each participant a voodoo doll and asked them to stab it
with up to 51 pins to demonstrate how unhappy they felt
plastic
with their partner. When the participants’ blood sugar We all know that plastic
was low, they were more likely to express anger by using carrier bags are an
more pins on the voodoo doll. ecological disaster, taking
years to decompose
in landfill sites or
yourwellness.com
8
kitchen
wellness
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yourwellness.com
12 - Leonardo da Vinci
Focus on
WATER
digestive disorders.
yourwellness.com
13
The Importance of
Good Hydration
Water is one of the most Dehydration is a common receptors are not a sensitive judge
important nutrients in your diet. cause of tiredness, poor of how fluid deficient you are,
It is essential for plump skin, concentration, reduced alertness, so you are already significantly
delivery of nutrients to all your reduced short-term memory, dehydrated by the time you feel
cells and for flushing away wastes. headache and mood changes. It the need to drink. Urine colour
You normally maintain a fine also increases the stickiness of is a useful way of checking your
fluid balance which is regulated blood, and reduces the delivery of level of hydration. Aim for a pale,
partly by hormonal control and oxygen and nutrients to your cells. straw colour. If your urine is dark
partly by the concentration of When you are dehydrated, your yellow and concentrated you
salts, sugars and soluble proteins skin will lose its attractive glow, should drink more fluids such as
in your circulation. As long as you and give you a tired, haggard water or green tea. As caffeine
replace your daily water losses appearance with more pronounced has a mild diuretic effect, it is
through adequate drinking and sagging and dullness. Blood often claimed that caffeinated
eating, you will avoid dehydration vessels in the thin skin beneath drinks, such as tea, can caused
and help to maintain plump, the eyes may become more visible, dehydration. Researchers have
healthy skin, bright beautiful eyes, leading to dark circles. shown that drinking tea provides
while avoiding dry, brittle hair and Unfortunately, your thirst more than enough water to offset
nails. For most people that means this diuretic effect, however.
obtaining around 2 litres of fluid
per day from drinks, plus eating DID YOU KNOW? Water
moisture-rich foods such as makes up 55% of the weight
soups, yoghurt, watermelon, of an average female – a total
cucumber and other juice of 33 to 35 litres. The weight
fruit and vegetables. of the average male is 60%
water (40 to 50 litres) due to
the relatively lower amount
of body fat present.
yourwellness.com
14 wellness
focus
yourwellness.com
LIVE IN FULL
HARMONY WITH YOUR
SKIN AND YOUR AGE
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16 wellness
focus
Bottled or tap?
Sparkling or still?
All types of water will help to to remove certain minerals or polycarbonate which is most often
maintain hydration and it’s down undesirable substances, but its found in reusable rigid water
to personal taste which you prefer. composition does not have to be containers.
Tap water is treated to remove specified. In contrast, mineral
harmful substances such as water is bottled at a single,
MYTH: Drinking water
from a bottle that has been left in
agricultural contaminants, and identified and protected source,
the sun can cause cancer, as can
disinfected with chlorine. Placing a with a guaranteed consistent
freezing water in a plastic bottle,
covered jug of water in the fridge composition and, by definition,
then drinking from it.
until it is cool (around an has not undergone any treatments.
hour) will help to remove Both are available as still or FACT: These health scares
chlorine traces (use within sparkling. began in 2002 when a Japanese
24 hours). Using a water Several common myths about television programme broadcast
filter will also remove the safety of bottled water could a theory that plastic water bottles
chlorine and improve be leading consumers to make less were unsafe. These claims have
flavour. healthy drink choices, however, since been discredited by Cancer
Table water, offered according to the Natural Hydration Research UK. The Internet is also
by some restaurants Council. flooded with messages warning
at a high price, is against freezing water in plastic
often just bottled
MYTH: The plastic used to bottles or cooking with plastics
package bottled water. Contains a
tap water that in the microwave oven. These
harmful chemical called bisphenol
has been filtered myths are often falsely attributed
A (BPA).
to improve its to Johns Hopkins University who
taste. FACT: The only plastic used deny any involvement and do not
Spring water in the UK for drinking bottles is endorse their content.
may be treated polyethylene terephthalate (PET According to Kinvara Carey,
or PETE). PET does General Manager of the Natural
not contain BPA. Hydration Council, ‘Water is one
PET is completely of the healthiest ways to hydrate
safe and complies and we would be concerned if
with all European these myths prevent people from
and national legal choosing naturally sourced bottled
requirements. This water either at home or on the go.
confusion is often These myths are worrying because
made as BPA is a the claims they are making are
chemical found very serious. People should be
in another type reassured that bottled water and
of plastic called its packaging is perfectly safe.’
- Nelson Mandela
yourwellness.com
18 wellness
focus
- Michael Moore
Drink
Your Way
To Better
Health
Water coming from
the tap at your beck
and call is an amazing
phenomenon given that
many people do not get
this luxury globally. But
when here in the West
we pay such a high price
for our water, it isn’t
wrong to want to ensure
the water we get is not
compromising our health
in any way.
yourwellness.com
19
yourwellness.com
20 wellness
focus
Good Hydration
Protects Against
Heart Attack
And Stroke
Dehydration leads to sluggish blood flow and
increases the risk of abnormal blood clotting.
And it’s not just older people who are
affected. Summer heat can lead to sweating
and dehydration, which increases the risk of
a heart attack or stroke, especially in younger
adults – even those in their 40s or below.
yourwellness.com
Live Well
EVERYDAY
yourwellness.com
emotional
3 steps
24 wellness
The
first
to Happiness
The latest World
Happiness Report
shows that the UK has
slipped down the list
of happiest countries
in the world, into 23rd
place. Why aren’t we
happier? The increasing
popularity and interest
in mindfulness and
well-being in recent
years has shown that
we are aware we could
be happier. So what do
we do about it?
yourwellness.com
25
If you asked someone ‘Do you want about what really makes me happy but depression, boost self-esteem, and
to be happy?’ they would say ‘Yes’. We I’m pretty sure I’ve got it cracked now provide support.
3
all want to feel happier, that’s normal. and this was the driving force behind
Try something new! Get out
But if you were to ask people what creating and launching FeedMyHappy.
of your old routine. Different
makes them happy, it may prove to be
slightly more difficult to explain for
We can all start with 3 things make different people
some.
simple steps to happiness happy so if you don’t have
If you ask someone when they
and can do these every time for the week on a beach
were last happy, likely responses will
day to help us finish the that you think will make you happier,
undoubtedly range from when I was
day with a smile on our find something that you can do that
face. will take less time.. There is a world
1
out walking the dog last week; when
Smile! Studies suggest that of opportunities out there that you
I went to the exercise classes with my
smiling, forced or not, can can try – a walk in the park at lunch
best friend on a Wednesday night, we
have a positive effect on your time (getting out into the fresh air can
used to really enjoy them; sitting on the
mood, decrease stress levels, even help creativity in this world of
sofa, engrossed in my latest book; when
and even make everyone multi-tasking); learn something new,
I passed my final year exams; sitting
around you feel better. What happy this can be anything from mindfulness,
outside my tent and watching the sun
news! to yoga to break-dancing just give it a
setting over the mountains; watching
go. And, if the first thing that you try
my son as he learnt and discovered
something new. A plethora of answers,
all different.
When did you last do this thing that
made you happy? I bet you’re going
to say it was ages ago and you just
haven’t had the time... am I right?
I had a similar discussion with my
husband one lunchtime last year. I
am generally a happy and content
person and I couldn’t understand his
dissatisfaction with his life at that
moment in time. I admit, I am not
always the most sympathetic of wives
and he kept coming up with reasons
for not doing things that could make
2
him happier; not enough time and not Get out there and connect
being sure what he could do to make with those around you; spend
himself happier being the two major time with friends and family,
factors. talk to your work colleagues,
What I did understand was, we all don’t just sit behind your
feel this way sometimes; weighed down laptop or tablet communicating
with work, relationship and social through technology. An Australian
obligations. I was lucky; I love cycling study showed that the companionship
and was able to fit this into my daily provided by friends may ward off
life - thank heavens for commuting!
However, I had previously struggled
with the need for there to be more to
my life. Over the years I have chopped
and changed my mind many times
yourwellness.com
26
emotional
wellness
yourwellness.com
La Maison Medicale
Welcomes you to our London Clinic at:
10 Cromwell Place, SW7 2JN
Tube : South Kensington
Sleep
In the past, parents
regularly put their babies
outside in their prams
to get a good dose of
fresh air each day. But
Like a
today, many parents
worry about babies being
too hot or too cold, or
Baby
worry about strangers, so
they keep them indoors
more often. And with
the increase of cars and
indoor shopping centres,
children are spending less
and less time outside.
There is, however, a big incentive for distinguish between day and night. try to get out in the fresh air each day.
parents to take their children out for Interestingly, the time of day is Don’t worry about the weather – even
fresh air each day - and that’s a good important when heading outdoors on an overcast or rainy day, your
night’s sleep! Recent research shows with baby, as experts have found baby will still get the benefits. Keep
that babies who are exposed to natural that afternoon daylight in particular waterproofs and rain covers ready so
daylight during the afternoon will sleep is most beneficial. During the study that you can pop out whatever the
longer at night time. The study, which the sleeping habits of 56 babies were conditions.
was published in the Journal of Sleep recorded and those who slept the
Research suggested that spending time longest at night time were found to For more information about healthy
outdoors in natural daylight helped have been exposed to twice as much sleep for all ages, visit:
babies to establish their circadian light between midday and 4pm. www.sleepcouncil.org.uk
rhythm which is essential for setting So if you’re a parent who would like
the body clock, allowing babies to to improve your baby’s sleep patterns,
yourwellness.com
29
yourwellness.com
32
family
wellness
Ways to wean
your family
off sugar
yourwellness.com
33
2
gives three top reasons for starting a Better gut health
bad for our health. sugar detox. - steer clear of
sugary yoghurt
However, Britain’s drinks, though!
addiction to sugar is Sugar breeds bad
bacteria in your gut. Given that a
so serious that a ‘sugar majority of your immune system
tax’ aimed at making is controlled in your tummy it’s
no surprise that an overgrowth
unhealthy products less of bacteria triggered by too much
sugar affects our health. Indigestion,
affordable (and thus diarrhoea, constipation and irritable
less appealing) has bowels are a few signs that bad
bacteria is starting to take over any
already been unveiled. good bacteria that might exist. A good
probiotic can help, the pill form, not
the sugary yoghurt drinks!
1
Weight loss (this
time it’s for good!)
You’ll shed weight - and
quickly, too! You’ll be able
to control your insulin better. In
turn, your blood sugar levels will be
under much better control. You’re not
dieting, you’re simply eating healthier.
When most people go on a diet, they
- Derrick Rose cut calories, often far too low, with
3
no real care given to the quality of Improved mood
Everybody’s got food they eat. The weight lost dieting You may not know it,
almost always makes its way back but if you’re struggling
their poison, and around your belly eventually. When with anxiety or depression,
you cut out sugar, the focus is on cutting out sugar could
mine is sugar. the sweet stuff, not calories. If you help. There was a piece published
steer clear of sugar there is a good in the British Journal of Psychiatry
chance that your weight loss will be that showed that middle-aged people
permanent. who regularly consumed processed
yourwellness.com
34 wellness
family
foods, typically high in refined sugar, and a couple of eggs, for example. Learn the other names
were much more likely to suffer from Earlier this month, Cancer Research for sugar - Fructose, corn syrup,
depression than those who ate a less UK revealed that Brits really do love sucrose, etc. Sugar has many guises
processed diet. Sugar is massively their breakfast, so much so that 80% and as this source suggests, there are
addictive. Feeling good, almost high, of people have eaten breakfast foods at least 61 different names for it on
when you eat something sugary is a for dinner at least once. One in three food labels. Familiarise yourself with
sign that you need to hit the brakes. of us eat ‘brinner’ at least once a week, them!
Sugar ignites our brain’s pleasure with eggs on toast being a particular
zone, which is activated again when favourite. Save up your sugar for
we indulge in something sugary. This the good stuff! - The idea of
vicious cycle continues until the pattern
Limit alcohol - Alcohol cutting down on sugar is not to say that
contains more calories than sugar per you never eat it again but rather that
is finally broken. It’s hard at first, but
gram. Not only that but it leads to a you save its consumption for treats
like giving up anything else addictive it
vicious cycle for sugary cravings. We’ve like a slice of
gets easier and the cravings eventually
all woken up the morning after a night cake. Foods
stop.
on the sauce and tried like soup,
11 ways to remove to eat every scrap of dressings,
sugar from your diet unhealthy food in yoghurt and
the house. cereal don’t
Learn where it lies - Okay, have to be,
you know that chocolate, Exercise - and really
cake and cola are Exercise helps to
shouldn’t be,
off limits, but reduce stress
sugary.
sugar will levels, which
still get is a major Buy products that are
you! contributor unsweetened - Add more
It can to sweet cravings. natural flavours
lurk in the Exercise also supports such as
least obvious of blood sugar level control, vanilla,
leaves you feeling cinnamon,
places. Foods such as
energised, helps you sleep lemon,
cereal, flavoured yoghurt, granola bars,
and makes you healthier. lime and
fruit, ketchup, salad dressings, pasta
nutmeg;
sauces and alcohol can all have high Don’t give up great
sugar content, so make sure you read on snacks - You can’t for your
the labels. have that confectionery
waistline
bar but that doesn’t mean
Make small changes you shouldn’t eat regularly.
and just
first - Rather than cut it out Snacks like two oatcakes with a slice
as tasty. We’ll give you a few practical
completely, perhaps start with your examples shortly.
of avocado and
drinks. Lose the sugar Stick with it! - Giving up
some cottage
in your tea, switch from cheese, or a sugar can initially feel impossible. But if
squeezed orange juice fat-free Greek you learn to make your own dressings
to flavoured water and yoghurt, and get used to the food swaps, you
start checking berries can be sugar savvy. The health benefits
the sugar and outweigh any initial discomfort or
content in nuts, are frustration. You’ll notice that fresh
different perfect. foods taste better than ever as your
brands of food habits change and will find that
the same Get your vitamins - your cravings naturally decrease.
foods. especially vitamins B and C, which help
to produce energy from the food that For some delicious, sugar-free sweet
Don’t skip breakfast - we eat. treats, see this month’s nutrition section.
Breakfast keeps your blood sugar levels
stable, meaning you’re less Carly Tierney is DW Fitness Club’s
likely to reach personal trainer, a nutritionist, an
for that ambassador for South Yorkshire Eating
chocolate Disorders Association and an award-
bar. winning Bikini Fitness contestant.
An ideal
breakfast
would be oats
yourwellness.com
WHY NATURAL
XYLITOL SHOULD
BE YOUR SUGAR
ALTERNATIVE
OF CHOICE…
Xylitol is a natural sugar alternative, which was originally found
in hard wood – hence its name, which is derived from the Greek
word ‘xyl’ meaning wood. Xylitol isn’t just a lower calorie
Why choose xylitol? Whilst xylitol may look and taste just like sugar it
www.totalsweet.co.uk
36
exercise
wellness
Rowing
Is The Ultimate
Get-Fit Option
yourwellness.com
37
Rowing is one of the best all-round The Nemo is a high quality rowing
forms of exercise, working not just machine that delivers a combination
Researchers believe the your leg muscles, but also those in of cardio fitness and strength training
your arms, buttocks, back, chest and using the power of water. The Nemo
ancient Greeks had a abdomen. is suitable for anyone, regardless of
According to Personal Trainer gender, weight, age or level of fitness.
level of physical fitness Patrick Cole, who is a Skandika The new continuously adjustable,
that would put most Fitness’ Training Consultant based fluid resistance technology lets you
in Germany, ‘Rowing is an ideal full dial up the level of water resistance
modern gym-goers body workout that is really easy on you need with a single turn of the
to shame – thanks to the joints. There are just so many knob. Both beginners and advanced
benefits. It is great for strength users can train at their desired level.
the physical demands training with the leg press and low The Nemo features a smooth
of rowing. Exercise row, can burn loads of calories with rowing motion, as the three-wing
interval training and is great as a driving wheel in the water tank
physiologists at the cardiovascular exercise to improve ensures a consistently uniform
University of Leeds have your heart function. What really motion. The swishing sound of the
appeals is that rowing gives such a water increases the natural feel of
found that the men who good overall workout to your legs, the training and makes it particularly
rowed Greek warships at core, arms and shoulders, rather than authentic. Close your eyes and you
focusing too much on one area as can imagine you’re on a river, gliding
the speeds and distances many exercises do.’ through the water in your rowing
mentioned in historical He recommends rowing as an ideal boat.
exercise to stay fit in your own home. The comfortably padded seat
texts, were significantly It is relatively easy with just a few slides across the aluminium tracks
fitter than modern important tips: on precision rollers, while the gently
Never round the spine, and always tilted foot holders are constructed so
marathon runners or keep your back upright. It’s important that your arms and legs are always
Tour de France cyclists. to keep your core engaged especially synchronized during the rowing
during the leg press phase, and as motion. The large performance
you lean back slightly to pull the monitor continuously records your
handles to your chest. speed, distance, time, calories and
If you want to train long-term and strokes.
in a flexible manner, you can do so at Once your training session is
home by investing what you would over, the exercise machine can be
have spent in gym fees into buying conveniently and quickly stored
your own rowing machine. No more upright.
traffic jams or parking problems –
just a private workout in front The Skandika Rower Nemo rowing
of your own TV. machine is available from Amazon
(RRP £1,499 but currently at a
sale price of £599 http://amzn.
to/1oQPuLL) For more information
visit www.skandika.com and www.
facebook.com/skandika
yourwellness.com
38
exercise
wellness
What’s Your
Excuse?
When Fitness First asked some of
its 170,000 members why their gym
visits had become less frequent, they
generates a selection of tailored
workouts that they will enjoy and
not feel the need to avoid. The
• Set monthly short-term targets
– it could be a longer running
distance, inches from your body
received some interesting reasons. system also allows members to or simply being able to lift more
And the most creative excuses for create personalised workouts, set weight, setting timescales is a
not exercising tended to occur on goals and track their progress. great way to maintain motivation.
a Friday as the weekend kicked off. Professor Stuart Biddle, of • Don’t fall off the wagon after
Have you used any of the following? Loughborough University, who one day - take each day at a time.
worked with Fitness First on a Don’t worry if you don’t stick to
‘I didn’t want to chip my
report around the science behind the eating plan or the workout
embellished nail art.’ motivation, said, ‘There is a common
‘I had an allergic reaction to the plan all of the time. If you have
misconception about what motivates a bad day don’t let it go into a
gym.’ us to exercise, and why we don’t downwards spiral.
‘My wife didn’t want me getting maintain good behaviours. Most of
any hotter before our holiday!’ • Start some good habits – being
us mistakenly believe that when we
‘I needed to get home and check if fit and healthy is a lifestyle choice
fail to stick to our good intentions,
a parcel had arrived.’ so follow motivational people
it’s because we lack willpower. But
‘A fortune teller advised me not to and watch videos to keep you
the reality is that we have much less
focused.
exercise this month.’ control over our motivation than we
Fitness First is a global fitness
‘I didn’t take the right trainers to think.’
brand with 320 clubs worldwide,
do squats in.’
Important tips reaching over 852,000 members in
‘The class made my hair go frizzy.’ include: 16 countries.
‘I’d had such a stressful day, I
• Set yourself goals – whether it’s
needed chocolate.’
a competition in six months’ time
To help maintain motivation and or a special occasion next year,
avoid the need for excuses, Fitness always set an end goal that is in
First has developed a new fitness sight.
tool to keep its members on track
to avoid falling off the health and
fitness wagon. Each member is
asked four simple questions about
their training preferences, then a
digital training system, CustomFit,
yourwellness.com
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42
relationship
wellness
Toxic
How people
treat you is
their karma;
how you react
Relationship
is yours.
In Your Life?
Over-eating, smoking and excessive alcohol are all
unhealthy lifestyle choices, but there is something
as equally detrimental to your health that you may
struggle to quit.
yourwellness.com
43
Friends should be good for your Fear – You panic at the thought relationship include embarrassment
emotional wellness. They should bring of losing them. It’s as if your identity, at the failure of the relationship, fear
you laughter, love and loyalty. However, self–worth and survival depends on of loneliness and fear of the other
at one time or another you may them. Of course, much of this can be person’s reaction. While there is no
experience (or even currently be in the down to low-self-esteem. avoiding the inevitable grief that
midst of ) an addictive toxic relationship accompanies the feeling of loss from
– whether it’s platonic or romantic. Withdrawal – Even though the end of a relationship, knowing
Even if you’re not, there’s a very you’re not happy with them, you feel when to quit can have big physiological
good chance you are, or have been, unhappy without them. When the and psychological benefits.
a friend or relative of someone who relationship does end, you experience Studies have shown that people
is currently in that predicament. And withdrawal symptoms, including who are better able to let go when
you are, no doubt, frustrated with their depression and physical pain, they can’t attain a desired goal suffer
decision to stay in that relationship - particularly in the chest and stomach. less depressive symptoms, have lower
especially if you find yourself having
to lend a sympathetic ear about Trying to repair the cortisol levels and lower levels of
controlling and manipulative behaviour. irreparable systemic inflammation – a marker of
Interestingly, an economics immune functioning. In other words,
Ironically, if you tell them to end
theory, the ‘Sunk Cost Fallacy’ can they develop fewer physical health
the relationship, you are likely to be
labelled a ‘bad’ friend. help explain why it is that we avoid problems over time.
The reality is, it’s extremely difficult quitting an unhealthy relationship. The Ultimately, when it comes to an
to walk away from a relationship, even theory stems from people’s natural unhealthy relationship, the only
if that relationship makes you unhappy. tendency to avoid losses. In the case of solution is to walk away, because it’s
It’s easier to make excuses for the other relationships, people look at the time, highly unlikely that person will ever
person, to others and yourself. You tell effort, and energy that has gone into change. Staying in that relationship
yourself that the happy aspects of the a relationship and conclude that too and hoping that they will change is a
relationship outweigh the negative. much has been invested in it to give it dead-end. If it’s a long-term relationship
Worse still, you end up in arguments up. and they haven’t changed by now, they
with ‘better’ friends who offer well- It’s much like spending money to never will. The only outcome will be
intentioned advice. fix something that will inevitably break further inevitable pain.
again, when it would be more cost- By making that break, and freeing
Five indicators of a toxic effective to throw it out and buy new. yourself from a negative situation, you
relationship In relationships, time does not always are opening your world up to other
Abusive and unhealthy relationships equal value. possibilities, and, if it’s a romantic
are disturbingly common. According relationship, increasing your chances of
to psychologists, there are five main Knowing when it’s time meeting someone with whom you can
indicators that you are in a toxic to quit have a happy and healthy relationship.
relationship: Other reasons for not ending a toxic
• You are constantly put down or
undermined.
• The relationship serves their needs
and rarely yours.
• You are subject to controlling
behaviour.
• You’re uncomfortable being yourself
when you’re with them.
• You feel as if you’re not allowed to
grow or change.
According to Howard Halpern,
psychotherapist and author of ‘How
To Break Your Addiction To A Person’,
the continuation of these relationships
is a result of ‘attachment hunger’. In
his book, he lists three identifiable
things that can define an addictive
relationship:
Compulsion – You’re driven
to merge with that person, even when
you know it’s not healthy.
yourwellness.com
44
relationship
wellness
Are you a
catfish parent? And now there is a growing breed unlikely to be the best option.
of ‘catfish’ parents who create fake So what can you do instead? The
Are you familiar with social media accounts to spy on their first step is to talk to your kids about
kids. A survey by VoucherCodesPro. what they do online. They might not
the term ‘catfishing’? co.uk found that just over 20 per cent want to tell you everything but talk
of UK parents have created a fake honestly with them about the risks
It’s the act of creating a account for this purpose. Of course, of social media and how to stay safe
fake online persona in kids aren’t stupid and the same online.
research showed that of those who There are also websites and apps
order to lure someone had tried to dupe their kids, almost available that you can use to get a
into a relationship. For one in two (47 per cent) were found broad overview of what your child
out. is doing online, without going as far
example, a husband It’s easy to see what drives parents as spying on entire conversations.
who suspects his wife to use such devious techniques to You can even let your child know
check up on their kids. Every day we that you are using these systems to
is using online dating hear reports of cyber bullying and help maintain openness between you.
sites could create a online exploitation. Naturally parents Examples include www.uknowkids.com
want to ensure that their children are and http://mamabearapp.com.
fake account on a safe. But using social media to spy is
dating website, using
a fictitious name and
borrowed picture to
see if his wife makes
contact.
yourwellness.com
®
Sugar is the
new tobacco.
Try These
Sugar Free
sweet treats Health professionals have highlighted the dangers
of sugar and artificial sweeteners for a long time now,
and finally scientific research is mounting up to back
the claims. Not only does sugar contain no essential
nutrients, excess can cause many health issues like tooth
decay, obesity and heart disease. Too much sugar can
cause insulin resistance leading to metabolic syndrome
and diabetes and elevated insulin levels brought on by
high sugar intake has been shown to cause inflammation
and cancer. The list goes on.
Unfortunately, sugar is addictive and even after
knowing all the dangers, giving up all the delicious
sweet treats you enjoy seems pretty bleak. Luckily all is
not doom and gloom - there are lots of ways to satisfy
those sugar cravings using natural, less damaging sugar
alternatives.
Try swapping sugar
for natural unprocessed
sweeteners like raw honey,
coconut sugar (jaggery), 100%
date syrup and stevia, as well
as using fruits, dried fruits and
fruit juices. Spices like vanilla
and cinnamon are also nutritious
ways to sweeten dishes.
yourwellness.com
47
Ingredients
110g of plain flour, sifted 2 apples
Method
1. Crack your eggs into a bowl and gradually add the milk and flour,
mixing until you have a lovely smooth batter. Add a splash of olive oil to a
pan and heat it up before pouring your pancake mixture in.
2. Slice your apples and stew them in a small amount of boiling water for
a couple of minutes.
3. Add your cinnamon and nutmeg and continue to heat through until the
apples are soft. Scoop your mixture on to your pancakes and add some
Greek yoghurt to the mix.
yourwellness.com
48 wellness
nutrition
Flourless
Almond
And Walnut
Brownies
(Makes 12)
Ingredients
250g cooked beetroot
3 organic eggs
Purition wholefood protein shake powders contain only delicious natural flavours such as
Macadamia and Vanilla, Coconut, Chocolate, Almond, Pistachio, and Raw Vegan Hemp. Each
contains a sprinkling of the natural sweetener stevia to balance flavours, and a protein boost from
Devon whey and European grown hemp. No artificial ingredient in sight. Add to milk, nut milk or
yoghurt to create a delicious nutritional smoothie or shake. £22.95 each, or £12.99 for a sample of
all six shakes from www.purition.co.uk.
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NOW offers quality natural
®
Ingredients
10 sugar-free, cinnamon ½ cup of fat-free Greek yoghurt
Graham crackers - most large
supermarkets stock a version 2 tablespoons of butter/low-fat
of these margarine
Method
1. Preheat oven to 160 degrees C.
2. Use a food blender to turn your crackers into fine crumbs. Combine
these with your melted butter, honey and a tiny pinch of salt, and press the
mixture into the bottom of a baking tin.
3. Bake in the oven for around 10 minutes.
4. Now mix your almond milk, yoghurt, eggs, lime juice and zest into a
bowl and whisk vigorously. You can add your vanilla in at this point if you
are using it. Pour this mixture on top of your crumbly base and put in the
oven for a further 15 minutes.
5. Allow it to cool and then place the pie in the fridge for at least four
hours. For best results, leave to set overnight.
6. A traditional key lime pie will have cream on top, but our version is
healthier and still tastes fantastic. If you are feeling indulgent (everyone’s
allowed a ‘cheat day’, right?) whip some cream up and pipe it on to the top
of your pie.
yourwellness.com
51
This is an easy recipe that makes use of the natural sweetness of These are so simple to make and a super
numerous delicious ingredients. healthy, zero fat treat packed with vitamin
C and immune boosting antioxidants. For a
creamier version try adding coconut milk or
Recipe courtesy of Carly Tierny, Personal Trainer and plain yoghurt.
Nutritionist for DW Fitness Clubs
Ingredients
1 ½ cups of hot water 2 teaspoons of cinnamon
1 cup of raisins 50g desiccated coconut Ingredients
1 cup of oats OR almonds – 2 teaspoons of honey OR 1
you choose! teaspoon of Stevia sweetener 3 cups of fresh or frozen berries
1 teaspoon of baking powder ½ cup of butter 1/4 cup fresh lemon juice
1 teaspoon of ground nutmeg 2 eggs
Sweetener of your choice to taste (stevia,
raw honey, malls syrup, date syrup etc)
Method
1. Preheat the oven to 160 degrees C. Method
2. Add your raisins, nutmeg and cinnamon into hot water and leave to 1. Add all ingredients to your blender and
soak for around five minutes. process on high, stopping occasionally to
scrape down the sides if needed. Add a little
3. Meanwhile, mix your oats/almonds, coconut, butter, eggs, baking water if the mixture isn’t circulating in the
powder and honey/sweetener in a bowl. blender.
4. Add your raisin, nutmeg and cinnamon mixture to the bowl and work into 2. Adjust sweetener or other ingredients if
a dough. You may need to add a little more water as you work the mixture. It needed, and blend a little more.
needs to be smooth and supple enough to shape into separate cookies.
3. Pour the mixture into popsicle moulds,
5. Use a cookie cutter (or do it by hand) to create 15-20 separate
secure lids (and sticks depending on your
biscuits. Place them on a greased tray.
mould), and freeze for several hours or
6. Bake in the oven at 160 C for 10-15 minutes. overnight.
yourwellness.com
52 wellness
debate
For Should we Judge
Against Politicians on
their Appearance?
Are you For or Against?
For – Josie
It’s impossible to separate a person’s appearance from their overall
Whether they are personality so I think it’s perfectly fair to judge politicians on the way they
look. We can’t get to know politicians personally, so we often have to make a
criticised for their weight, judgement based on how they present themselves. If someone is scruffy and
dress sense or facial overweight it could suggest that they struggle with self-discipline– and if they
can’t look after something as simple as their appearance, why should we trust
expressions, today’s them to run the country? Everything politicians say these days is carefully
politicians have their scripted by a spin doctor or PR guru so all we can really trust is a politician’s
appearance. In the past, people didn’t have the benefit of seeing politicians on
looks scrutinised like television so couldn’t get to know them like we can today. It’s also important
never before. But should to remember that many politicians have to represent us internationally. We
need to be confident that they have the right demeanour to be taken seriously
we judge our politicians on a world stage and fight for our best interests. It’s often hard to separate
on their appearance? one politician from another but their appearance – not just their clothes but
how they carry themselves, shake hands, walk, and talk are easy ways for us
to assess their character. At the end of the day, everyone gets judged on their
appearance to some degree. Why should it be any different for our politicians?
Against – Amanda
The media is obsessed with a politician’s appearance, but really all that
should matter is their policies. Female politicians in particular are judged on
everything from their hairstyles to the shoes they wear but the men don’t
escape scrutiny, either. Whether they are attacked for being too geeky, too
smarmy, overweight or frumpy, this obsession with appearance is detracting
from the real issues. At election time it becomes even worse. No televised
debate can occur without the media going into the tiniest detail about what
the candidates wore – even the colour of their tie is scrutinised. This means
that people choose politicians based on their looks and the best person for
the job doesn’t necessarily get the votes – just because they didn’t look the
part. Decades ago it mattered much less what politicians looked like. Before
everyone had television and 24-hour news, people judged politicians on their
track record and their policies. I really wish we could go back to those values
– we’d have much better political figure-heads, rather than just a bunch of
people who are all essentially the same and have got the job because they
look the part. It may be a cliché but you shouldn’t judge a book by its cover.
Just because someone looks posh, for example, doesn’t mean they are out
of touch with the people. And someone who looks like a scatterbrain could
actually be incredibly intelligent. Sadly, people are too quick to make lazy
stereotypes.
What do you think? Should we judge a politician on how they look? Visit
www.yourwellness.com to register your vote!
yourwellness.com
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54 wellness
experts
Sally-Ann Tarver,
Consultant Trichologist
Dr Carlos Xavier,
Anti-ageing Specialist
yourwellness.com
55
In my clinic, my preferred device is the mostly for no known cause. Minoxidil Nevertheless, in the interim – have
Theradome LH80 PRO. stimulates hair growth but patients a go at exploring and embracing the
Sally-Ann Tarver MIT.FTTS, Consultant tell me that it is extremely expensive world of wigs and hair pieces. There’s
Trichologist, The Cotswold Trichology and the new hair falls out upon no need to lose your confidence, you
Centre www.cots-tri.co.uk. stopping the treatment. The mainstays can find some great wigs, try different
in reducing hair loss are dietary and styles and colours, say you’re going
lifestyle measures. A mixed balanced for a new look! And to be honest –
Dr Carlos Xavier says: In my diet that provides the full spectrum of it’s easier than bothering with daily
experience, the best method to tackle minerals, vitamins and anti-oxidants is hair styling – be bold, and use it as
this is a regular course of cosmetic essential. Optimal intake of protein is a fashion statement, a new you if
treatments that maximise stimulation important to provide the amino acid you like. With the popularity of hair
of hair follicles and influence tissue building blocks – think eggs, chicken, extensions today, full wigs are nothing
regeneration. A treatment I often dairy produce as well as nuts and abnormal – dare I say it, they’re
suggest to my clients is the Platelet seeds. Sufficient intake of essential actually fashionable. Start by searching
Rich Plasma Therapy which involves fatty acids, particularly omega 3 is on-line for hair pieces, part and full
injecting an important combination important – eat more oily fish such wigs – you’ll find all-sorts for all
of components from the patient’s as salmon and mackerel. Lifestyle is budgets, even have a hair dresser style
own blood into their scalp that will equally important for optimal hair it for you in your preferred way. Then
encourage hair growth, a method health - stress reduction, sensible enjoy great hair and looking fab ;-)
known to have a stimulating effect on work-life balance, regular aerobic Dr Emma Mardlin PhD (CMH),
the growth factors within our cells. exercise will minimise hair thinning MABH, BSc, DPsyc is a Clinical and
This is also an incredibly natural and maximise hair growth. If despite all Medical Therapist in Mind and Body
treatment as the substance placed in these measures the hair loss continues Health at The Pinnacle Practice, www.
the scalp is simply platelets from their you will obviously find this upsetting. pinnacleminds.co.uk Her website is www.
blood; therefore no harsh chemicals Perhaps confidence building through dr-em.co.uk.
are involved. This is a completely counselling or even CBT has a place to
non-surgical procedure so there is make you feel more comfortable in the
minimal down time and a PRP therapy social setting. Dr Sarah Brewer says: I’ve
course can be specifically tailored Dr Tim Robinson MB BS MRCGP written a full article on nutritional
to a patient’s needs. We then supply DRCOG MFHom is an NHS and approaches to thinning hair, and how
topical creams following the treatment private GP who practices homeopathy, caffeine shampoos can help, which
containing effective hormones and nutritional medicine and acupuncture in you can search for on my blog at
antioxidants to further stimulate the Dorset. www.doctorTWRobinson.com drsarahbrewer.com. Caffeine placed
hair follicles. A combination of a course directly on the scalp stimulates hair
of cosmetic treatment together with growth – unfortunately drinking it
the creams could be the solution for Dr Emma Mardlin says: I know doesn’t have the same effect. A diet
you as medication and supplements personally how distressing hair loss rich in plant-based hormones known as
alone have unfortunately not solved can be, however there’s lots you can isoflavones can also help. Cutting back
this issue. For more information on the positively focus on. Firstly, any stress on salt intake can reduce hair loss by
treatment you could visit our website: generally or about hair loss itself will as much as 60% and is beneficial for
naturaantiageingclinic.co.uk. only exacerbate it, so as much as you blood pressure and general health too.
Dr Carlos Xavier is a member of the can reduce this, the better; stress The experts in disguising thinning hair
British Association of Cosmetic Doctors weakens the immune system and are Lucinda Ellery’s team at http://
and practices at the Natura Anti-Ageing reduces the body’s ability to absorb www.lucindaellery-hairloss.com/ - their
Clinic, Manchester. any nutrients that would ordinarily work in fitting realistic hair pieces –
help. Conversely, a healthy vibrant including natural-looking partings – is
immune system will help matters incredible.
Dr Tim Robinson says: Hair thinning practically and psychologically; the Dr Sarah Brewer is a medical
is an extremely common problem. more stress, the worse anything will nutritionist. Read her Nutritional
Occasionally anaemia or underactive seem. It’s challenging to say without Medicine blog at www.DrSarahBrewer.
thyroid gland can be the cause – blood knowing all your background and com and follow her nutritional tweets @
tests by your GP will check for these details, but strong, clear and specific DrSarahB.
conditions. However hair thinning is clinical visualisation could help here.
Do you need expert advice? Send your problem, in confidence, to: ask@yourwellness.com. Problems can only be
answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com and
ask advice from other readers online.
yourwellness.com
56
holistic
wellness
Reflexology Could Be As
Effective As Painkillers
Researchers have found that people who underwent reflexology
for pain relief felt about 40% less pain, and were able to stand pain
for 45% longer when the therapy was used. Participants attended
two sessions, in which they were asked to submerge their hand in
ice water. In one session they were given reflexology, and in the
other, they believed they were receiving pain relief from a Tens
machine - which was not actually switched on. Those participants
who received reflexology prior to the session were able to keep their
hand in the ice water for longer before they felt pain, and were also
able to tolerate the pain for longer. Dr Carol Samuel, a reflexologist,
from the University of Portsmouth, who carried out the experimental procedures as part of her PhD studies,
said the results suggested reflexology could be used to in conjunction with drugs to treat conditions such as
osteoarthritis and back pain. She believes reflexology may work in a similar manner to acupuncture by causing
the brain to release chemicals that lessen pain signals.
- Deepak Chopra
a n c e I t ’ s ag a i n b inatio
no f
d
c o m
n t a i ning a epper.
co P
r m u lation nd Black
fo a
e l y p otent itamin C
u V
a r e a uniq Extract,
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Turm ric Extr
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Turm
yourwellness.com
59
Yourwellness
verdict: The
last thing you
need on a day
out is painful
shoulder straps
– those on the
Sleeka Force
are padded and
adjustable for
extra comfort,
with a waist
strap for secure
fitting.
Yourwellness verdict: Place the device by
your bed and it silently improves oxygen flow
in your bedroom to help you breathe and
sleep more easily.
yourwellness.com
60
modern
wellness
The unique
nature of
Himalayan salt
Ancient deposits of Himalayan salt are today
sold as a ‘healthy’, edible salt, as bath salts
and as attractive candle holders. This unique
salt is actually produced from a single mine
in Khewra, Pakistan, and it is claimed that
the rock salt extracted from the mine is over
200 million years old. Himalayan
salt differs from others salts in
that it contains at least 10 other
Advice is judged by
results, not by intentions.
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64
scientific
wellness
Romance
And Wine
Excess alcohol and sex don’t usually mix well, but a
new study suggests that, in the long term, a couple
of glasses of red wine might actually reduce the
risk of developing erectile dysfunction. According
to The American Journal of Clinical Nutrition,
Is ECT
scientists investigating whether erectile dysfunction
is affected by intakes of flavonoids, (compounds
Making a
found in red wine, as well as blueberries,
strawberries, apples, pears and citrus fruit) found
Come-Back?
some intriguing results. After looking at over Electroconvulsive therapy (ECT)
50,000 middle-aged men over the course of more was once a popular treatment for
than two decades, the researchers concluded that severe depression but fell out of
men who consumed flavonoid favour as it was originally used with
rich foods – including red anaesthetic or muscle relaxants and
wine - at least once a week was deemed barbaric. Some patients
were 10% less likely to suffer also complained of short-term loss
from erectile difficulties than of personal memories following the
those who consumed less. procedure. However, recent research
Those who ate the highest from Trinity College Dublin, has found
amount of flavonoid-rich that inducing a seizure by applying
fruits, however had an even a small electrical charge to the brain,
greater reduction in the risk under anaesthetic, is the most effective
of ED - at 14%. Perhaps swap treatment for severe, life-threatening
the red wine for red grapes? depression. Altering the position of the
electrodes on a patient’s head can also
reduce memory side-effects. Declan
McLoughlin, Professor of Psychiatry,
says he hopes the research will help
- Albert Einstein to improve the acceptability and
availability of this ‘often misunderstood
treatment’. ECT is believed to work by
You can’t blame gravity for increasing the production of growth
factors in the brain and improving
falling in love. connectivity between nerve cells.
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