Natural Health July 2021

The UK’s top holistic wellness magazine
JULY 2021
THERAPIES | BEAUTY | WELLNESS | MEDITATION | ESCAPES
Be your own Gwyneth

Paltrow
life coach The Goop founder
reveals her biggest
5 remarkable
THE UK’S TOP HOLISTIC WELLNESS MAGAZINE
wellness rules
ways to find
true happiness
TOP WELLNESS ADVICE
AGE THE
AYURVEDIC WAY
Holistic rituals
for a vitality boost FREE YOUR
MIND with
HOW TO TAKE THE DUTCH
A MENO-PAUSE CONCEPT of
Simple breathing NIKSEN
exercises to add SEE PAGE 52
calm and positivity
SUMMER SLEEP
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Next
ISSUE
NH Circle ED’S LETTER on sale 15th
July 2021
Y
ou’d be forgiven if, after the past year,
y
lly Treac
Jo
you’re itching for an adventure, to make
Fairley
plans again, or simply for a change of scenery from
Ho
your four walls. But, enjoying the life you have right now
and appreciating the joy in front of you is not only better for your
tt
happiness, but your wellbeing too. Over on page 92, freelance writer J
chael Perre
ay
Welcome Claire Munnings explores the magic in the ordinary and simple steps
ney Godda
of gratitude we can take to notice all that we already possess. And, if
you need to emerge from lockdown at a slower pace, that’s okay too –
just because we can make plans again, doesn’t mean you have to fill
Ra
rd
your entire diary to bursting. In fact, when it comes to relaxation we’ve
been looking to the Dutch concept of Niksen and embracing the art
Cl
of doing nothing – which can be hard if you’re someone like me, who
JULY 2021
aire
Liz Frost
has the mantra that ‘doing nothing is a waste of a day’! Flick to page
Paphi
94 to discover how cancelling plans and replacing them with nothing
could be the secret solution to unwinding this summer. Then, on page
tis
52, Rosie Underwood tells us how our homes “have the ability to
centre us more than any destination or fancy retreat we might seek” –
r
Ja
cey Carte
so if you’ve forgotten how sacred your own space can be, this feature
ne
is your perfect toolkit for reconnecting with your home again.
Alexan
However you’re spending this July, let’s stay present, leave
Sta
comparison behind and say thank you for every moment we have –
de
r
even the mundane ones!
on
Ki
rriet Murris
rst y
Holly
Gallag
Ha
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Gw
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a Cann
Holly Treacy,
yneth Palt
Editor, Natural Health naturalhealthwoman.com
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Cover: Urban Lip
Art Director James Philp

Designers Debbie Pratt, Shannon Hall,
Editor Holly Treacy
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Contents JULY 2021
UP FRONT 24 MOVE, HEAL, RESTORE 5

Gain a new level of awareness
8 OVER TO YOU and sense of possibility to your life
Your views plus the chance
with the Feldenkrais Method
to win our star prize
26 YOGA FOR ALL
9 NATURAL NEWS Think that yoga maybe isn’t for you?
The latest from the holistic health world
Prepare to be inspired by our line-up of
10 GWYNETH PALTROW women who celebrate it in all forms
The Oscar-winning actress chats
32 TAKE A MENO-PAUSE
all things wellness, making mistakes
Learn why simple breathing exercises
and the demand for clean beauty
could help ease your stress and anxiety
12 TOP STORY through this natural life transition
Find out how to calm your mind and
35 HOLISTIC HEALTH COLUMN
boost your wellbeing with sophrology
Kirsty Gallagher shares the majesty of the
15 NH’S TALKING ABOUT summer solstice and its relation to the moon
This is why your wellbeing
could be written in the stars
17 PATSY KENSIT
NATURAL FOOD
Our columnist explains how to 38 FOOD NEWS
cope with a different kind of loss The latest trends you need to know about
39 RECIPES
Connect with the seasons and delight in these
NATURAL BODY Cornish creations from cookery writer Emily Scott
22 BODY NEWS 42 FOOD IS MEDICINE
The latest research to boost your health
Dr Rupy tells us why delving deeper into
23 ASK THE EXPERTS your diet can help you to discover
Put your questions to our panel tools that can transform your health
76 NATURAL NUDES
Discover the nude lipsticks every
Natural Health woman should own
77 JO FAIRLEY
Our columnist puts cosmetics to the
test as things heat up for the summer
HEALING
84 EARTH-FRIENDLY BEAUTY
Concerned about the origins of your products?
Meet the women championing
sustainable beauty practices
86 THERAPY HANDBOOK
Find your calm with our
Subscriptions
guide to essential essences
45 EMMA CANNON SUBSCRIBE TODAY AND GET A
Our columnist cuts out life’s complications 90 SPOTLIGHT ON FREE*ANTIOXIDANT
for a more conscious state of mind Saturn Returns host and Natural Health Beauty FACIAL OIL, WORTH £39
Awards judge, Caggie Dunlop, tells us about – SEE PAGE 78-79
her podcast and favourite beauty buys
ESCAPE TO 92 BE ORDINARY
WELLBEING SPECIAL Always thinking that you need to be achieving
50 CHANGE OF SCENERY more in life? Claire Munnings tells us
Longing to escape the same four walls? We’ve how happiness is right in front of you
6 got you covered with three dreamy UK getaways PRIZES
94 DISCOVER NIKSEN 112 UP FOR
52 PEACEFUL HOME Explore the Dutch concept that embraces GRABS
Did you know that your home environment could the true art of doing nothing, on purpose Check out this month’s
be the best retreat you’ve ever experienced? selection of
Rosie Underwood explains why... fab giveaways
54 SUMMER BEAUTY CHECKLIST NATURAL LIVING
Emerge from lockdown with a natural glow 101 LIVING NEWS
from top-to-toe, with these beauty must-haves Our home and environmental round-up
102 LIVING SUSTAINABLY
AGEING Discover how living a natural, sustainable
life transformed Rachel Mason’s family
62 JAYNEY GODDARD
Our columnist reveals the natural tricks and tips 106 ALL SUMMER LONG
that will keep you firmly in the land of nod all Discover timeless one-pieces and chic
night during the warmer months bikinis that can brighten up your next trip
64 FEEL YOUNGER, LIVE 108 WHAT HAPPENED WHEN
LONGER, LOOK RADIANT Editorial assistant Harri Murrison tried living
Work out exactly what your skin needs plastic free – here’s what she learnt...
to protect it from oxidative stress
110 SUSTAINABLE SHOPPING
66 AYURVEDIC AGEING Treat yourself while also
We asked our experts why Ayurveda giving back to others
could be the key to helping us feel youthful
113 HOROSCOPES
Find out what June
BEAUTY has in store for you
72 10 WAYS 114 JANE ALEXANDER
Menopausal? Here's exactly how Our columnist embraces
to approach your skincare regime the power of the gong
OVER JOIN THE
Natural Health
TO YOU
CONVERSATION
TODAY
Share your views and win amazing prizes!

#nhsocial
Star Letter
Since the return of a health issue, I have turned to
holistic therapies and treatments such as meditation,
learning about crystals and
signing up to a mindful
“I bought the healing therapy course.
But I said to myself that
magazine and I would love a pack of
positive affirmation cards,
read it cover so I can focus on my path
towards healing. During
to cover” my weekly shop, I looked at
the magazines and peeping
out from behind another magazine, I saw Natural
Health. Curious, I pulled it out and saw it came with a @SOJOFITNESS_BERKS
free pack of affirmation cards – it was a sign! Without Actually found 10 minutes to put my
8 hesitation, I bought the magazine and read it cover to feet up today! Flicking through my
cover. Thank you for making such a lovely, interesting, favourite magazine Natural Health
holistic magazine. I have found my new monthly treat! and stumbled upon this fab write up.
Amber, via email
You can now download digital
copies of the magazine from iTunes,
the Kindle Newsstand, Google Play
App Store and Barnes & Noble. So not
Next Month’s Star Letter Wins… only can you pick up the latest issue,
…AURA HYDRATION ESSENCE AND FACIAL DRY you can also catch up with our back
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We love hearing from our readers – write to us at letters@naturalhealthwoman.com

and you could be in with a chance of winning some amazing prizes!
PLANT
PROFILE:
VETIVER
The Federation of Holistic
Therapists (fht.org.uk) explores the
health benefits of vetiver
Related to lemongrass and citronella, vetiver is a tall grass
that produces deep, scented roots that have been used in the
East since antiquity for their fragrance. Traditionally, the plant
has been used in awnings, sunshades, blinds and matting for
its pleasant aroma, but also to deter insects. In aromatherapy,
vetiver is known as the ‘oil of tranquillity’, as it is particularly helpful
in soothing the body and mind. For this reason, it’s often used
to support those affected by stress, anxiety, and insomnia.
Vetiver’s calming, restorative and antiseptic qualities also
make it a useful skin ally, particularly for mature, loose,
wrinkly or acne-prone skin. Others say the benefits also
include boosting the immune system, balancing
the hormones and soothing muscular aches.
Important safety note: never ingest plant
essential oils or apply to the skin
NATURAL notebook undiluted.
HEATING UP
Naturopathy ABC
Mani Norland, principal at The School
of Health (schoolofhealth.com), says: HOT Blanquetting
Now we’re able to
or
gather with more
W is for Water Cure than six outdoors,
it’s important we
9
Water cure, or hydrotherapy, is one of get together with friends
the oldest forms of treatment and has
been documented as far back as ancient
Rome. Application of water at specific
temperatures constricts the blood vessels
NOT and family. But why have a picnic
when you can have a blanquette?
COOLING DOWN
and promotes circulation
throughout the body. But
News, Synthetic fragrances
regular hydrotherapy can trends and Traditional cleaning
stimulate the body’s self- products often contain
healing capabilities, and tips from harmful toxins and are made
give positive benefits
to the nervous system
NH HQ with synthetic fragrances.
However, eco-brand KINN
and metabolism. is bucking the trend,
producing products made
with essential oils – keeping
R Are you looking for natural remedies to help manage your

arthritis symptoms? Emily Johnson, founder of Arthritis Foodie,
your nose and planet happy.
E
has written the ultimate guide to living well with arthritis. After
-T U R N
a five-year battle with the condition, Emily embarked on a
64%
journey of healing – with food, exercise and healthy living – and
now with her debut book she shares her tips for managing
symptoms, along with delicious recipes made with
unprocessed whole foods, such as Cajun salmon
burgers and blueberry muffins. Emily is banging
the drum for arthritis patients everywhere and ...that’s how many consumers
E
this is a must-read for anyone looking to improve would pay more to purchase
G
their wellbeing, holistically. Beat Arthritis Naturally

(£14.99, Yellow Kite Books) is available now. from a trusted brand.
PA Cheetah Digital
Gwyneth Paltrow
“I have made so many
mistakes, but I think there’s
also a beautiful side to that”
The Oscar-winning actress and lifestyle brand Goop CEO, chats to Lucy
Allen about wellness, making mistakes and the demand for clean beauty
We were early in the wellness space well – mentally, physically, emotionally and
when we started talking about things spiritually. Businesses must listen to the
that have become really mainstream now. consumer and adapt. The more that people
Acupuncture, gluten-free eating, healthier
living or energetic healing – the culture
“Goop is understand what’s available, the more
that, as businesses, we have to respond.
wasn’t familiar with those things. A lot of
time when you’re breaking [into] something,
really about The consumer is driving the conversation
around wellness, which is fascinating.
10 you’re going to get a lot of uproar around it, so
we’ve [Goop] always embraced ourselves as
connecting It took many years to turn Goop into a
that iconoclastic, trailblazing member of the
culture, because we’re not afraid to ask those
people to business. I think as women; we tend to
approach that entrepreneurial drive with
questions and we’re certainly not afraid of any
backlash that might come from asking them.
great things“ some mitigation or trepidation. Certainly,
in my generation, we weren’t shown that we
[women] could be entrepreneurs and start
What we always say is if we’re in integrity,
businesses in that way. It certainly required
then we can write about whatever things
[me to do] a lot of boundary expanding. We’ve
that we want to explore.
been able to grow because we’re amazing at
Goop is really about connecting people to finding content that resonates with people. It
great things, and therefore making people’s is important that if you believe in something,
lives easier to optimise. That might be a pizza even if it might not be popular or might ruffle
recommendation in Providence or it might some feathers, if it genuinely helps people,
be a piece of wellness content to help people then you’re able to persevere because
discover more about themselves. Everything’s it’s coming from a very true intention.
fair game. We want to eliminate any shame
The people who know me well, know
in asking questions. We’re largely credited
that my irreverent sense of humour
for being at the forefront in the wellness
is very much at the core of who I am.
space and this is because people want to try
Sometimes I think people are surprised
things, have autonomy over their health, and
[by that], but that humour has always been
participate in their wellness. When people
a part of the Goop brand and the marketing.
understand that, they get excited about doing
We’ve always had pithy, funny subject
whatever wellness practice might serve them.
lines and we’ve always wanted to name
With the scepticism over wellness practices our products things that were funny and
and trends, we’re [Goop] saying, ‘Look, there’s appealing. Humour is a great way to connect
a lot more, you know?’. These days there are to a customer and for them to understand
loads of studies about meditation, but 15 that you have a relaxed, open approach
years ago that was unheard of. Now you’re in your marketing. We know the power of
seeing a huge appetite for people feeling a good joke or a racy name of a product.
I have made so many mistakes, and it’s part of launched, the price of the raw materials was so
the problem with learning on the job and not much more expensive than a drugstore brand.
having gone to business school, but there’s But customers are demanding products
also a beautiful side to that. It’s been such a that are cleaner and cleaner.
fantastic and interesting journey to go through So, I think you’ll be able to see price points
and I’ve learned so much about myself come down. There are a lot of like-minded
through the mistakes that I’ve made. I would people in the world who want amazing
say, always challenge how you see something products that aren’t toxic and we want to
and how you think be able to offer
something through. I something for all.
just interviewed Adam
Grant for our podcast I would love to get
[The goop Podcast] into the CBD space.
and he talked about I think that there’s
the power of re- some interesting
thinking something, studies. But we’re a
to make sure you’re long way from that
staying mentally agile. and the regulatory
That’s something that piece is still difficult.
I’m trying to focus
on and in the next Our skincare is our
iteration of myself as most popular range
an entrepreneur. at the moment. We
I’m just making sure
that I don’t rest
make clean skincare 11
that works beautifully,
on certainty. I would
such as our
like to uncover what
microdermabrasion
it means to lead
mimicking facial, and
from the feminine,
an incredible face
to embrace my
femininity, to find oil I use. We work so
strength through hard to make these
that as opposed to products amazing and
trying to act like a I’m proud of them.
man. I learn a lot I think if I could
about myself from say anything to my
thinking about how 21-year-old self, I
to be a leader and
would just encourage
how to adjudicate
her. I was bold, pretty
those more archetypal
weirdly fearless and
male qualities such as
had a tonne of creativity rushing through my
boundaries and structure with the feminine
body. I would just tell myself to think things
qualities of collaboration and creativity.
through more. I was more impetuous as a
When we launched our skincare line, there 21-year-old and I took risks, which were great.
really wasn’t aspirational, clean skincare. But I would want her to be acting from a truer
There was expensive skincare that had all place than I did.
kinds of chemicals in it: I remember seeing
a $500 moisturiser that even had antifreeze The more that you can act in accordance with
in it – I’m not kidding you. So I thought, your truest self and the more you have the
‘Well, there has to be something that works, courage to speak. Integrity, to me, means
is efficient and has clinical results, that is your words and your actions are intertwined.
not $500; for people who want real skincare, Life is challenging, but I think that’s the
that works, that isn’t toxic.’ When we first quickest way to experience peace.
CL AIRE MUNNINGS
Is sophrology the new

MINDFULNESS?
Calm your mind and boost your wellbeing
with this form of dynamic meditation
ophrology may not be a practice
S that’s as well known as the likes of

mindfulness or meditation in the
UK, but proponents of the holistic
technique believe it’s only a matter of time
before it becomes a buzzword in its own right.
“Sophrology has
been described
First developed in the 1960s by a Spanish
neuropsychiatrist called Professor Alfonso
Caycedo, sophrology aims to cultivate a calm,
as being like
yet alert, mind and body through a variety of
self-development exercises. It’s also known
meditation for had led my body to feel how it did.” As well as
being used to foster a positive sense of health
12
as ‘dynamic meditation’ and is becoming
popular because of its simple and accessible
those who hate and wellbeing, sophrologists say it can help
in certain situations too, including reducing
approach to relaxation. “Sophrology is a
mental wellbeing practice, blending eastern
meditation” anxiety around a big event, improving self-
confidence or easing sleeping difficulties.
philosophies and wisdom with western “I’ve found it can be used to alleviate specific
science,” explains sophrologist Dominique problems such as anxiety, stress and burn-
Antiglio, the founder of Be Sophro (be-sophro. out and phobias,” explains sophrologist
com) and the author of The Life-Changing Philipp Carr-Gomm (philipcarr-gomm.com/
Power of Sophrology. “The aim is to empower sophrology), the author of Empower Your
you in your daily life using a combination of Life With Sophrology. “Recent discoveries
relaxation, breathing, visualisation, movement in neuroscience have been incorporated
and meditation exercises. “The exercises are into its practice, and sophrology offers a
designed to help you connect to yourself and great way for you to easily gain a feeling
unlock your true potential. They can help you of optimal wellbeing, to feel less stressed
to programme your body and mind towards a and anxious, and sleep more soundly.”
state where you feel confident and grounded,
and are able to perform at your best.” Gaining traction
While the idea of sophrology is well accepted
A wellness boost in many European countries (students in
Dominique is a keen advocate of its benefits. Switzerland and France, for example, are
She turned to the practice when she was taught its principles to manage stress), its
struggling with various health issues at the age migration over to Britain has taken a little
of 15. After conventional methods didn’t help longer. However, it’s certainly a trend that’s on
her condition, her GP in her native country the rise. Wellness experts here have started to
of Switzerland recommended sophrology. incorporate it into their practices and there’s
“This was in the 1990s when sophrology a growing number of sophrology-based apps
was starting to become well practiced in and devices being launched. One such product
Switzerland,” she explains. “Over five sessions, is Morphee (morphee.co) – an audio sleeping
I found that my health was totally transformed aid that was developed in conjunction with
and I was able to recognise the stresses that sophrologists, and uses a combination of
works for you and being kind to yourself
when you don’t have time to do it, too.
“Little steps pave the way for big changes,”
she adds. “The more you practise, the more
change you see within yourself, and the
deeper you get into the method, the further
your transformation.” So, if you feel as though
you need something to help calm your
mind, but can’t get to grips with traditional
meditation, why not give sophrology a go?
You could find it transforms your life.
Try this: THE PUMP

Dominique shares an easy
sophrology exercise to try at home
“This exercise is about creating
more body awareness,” she says.
“It allows you to connect to yourself, can
help you deal better with stress
and balance both your nervous system
and the activity of your brain.”
• Begin by taking a comfortable position
and closing your eyes. Now notice all the
meditation and sophrology to help different parts of your body – from your
NH Circle users enjoy better shut eye. Philip recommends
it to his clients, and says it provides a great
head to your toes – and invite them to
relax as much as possible. Don’t worry 13
introduction to the practice. It certainly seems if you find this difficult, or if your body
to have captured the attention of the general won’t relax – the key here is to be an
public too – the company behind the device observer, and not to judge yourself
say that 100,000 people have already invested or put yourself under any pressure.
in it in France, and following its launch in
• Now move on to focusing on a few
the UK in November 2020, it sold out before
H deep breaths with your abdomen.
OL Y Christmas. It’s a sign of how open people
LY T R E A C Lay a hand on your tummy and make
are to the ideas behind the technique.
sure that when you inhale and exhale,
“WHAT’S SO you can feel the movement of your
An alternative practice breath in your abdomen. This will
APPEALING A major advantage to sophrology is the
help to calm your nervous system.
ABOUT ease with which you can utilise its tools in
your everyday routine. It’s been described • When you’ve done a few breaths
SOPHROLOGY IS as being like meditation for those who hate such as this, you could stand and
THE IDEA THAT meditation, and its unique combination of try the pump exercise. Begin by
exercises is appealing for those who find it clenching your fists, while keeping
YOU CAN MAKE your arms by the side of your body.
difficult to switch off or sit still for long periods
IT WORK FOR of time. “Weaving sophrology into your daily • Exhale and then inhale. On your
YOU AND YOUR life is very easy,” says Dominique. “You can in-breath, keep the air inside your
start small, with whatever feels comfortable lungs, and while you hold your breath,
LIFE – THERE ARE – maybe just two to five minutes, and if you pump your shoulders up and down,
NO SET RULES” enjoy it you can increase this to 15 minutes bringing them towards your ears.
a day, which would be the recommended You can do this vigorously or gently,
amount to do a day. “We can do the practice depending on how you feel on that day.
sitting, standing, or lying down, and you don’t • When you feel you can’t hold your breath
have to be fully silent – your headphones any more, exhale. As you breathe out,
could be on, or you could have people around release your arms, relax your hands,
you. There’s no actual rule about routine or and listen to what you feel in your body.
when it has to be done. It’s about finding what
NH’S TALKING ABOUT
Cosmic Health
Is your wellbeing written in the stars? NH investigates...
W
ho hasn’t opened the physical health.
back pages of a glossy If you live out of sync with the Earth’s
magazine, searching for
their monthly horoscope,
natural cycles of light and dark – for example,
by exposing yourself to too much artificial
NH Circle
or found themselves preparing for light – your health can decline. Disrupting
Mercury retrograde? Astrology can offer your natural internal clock can lead to poor
reassurance, however, can it really improve metabolic function, mood, and cognition,
your wellbeing? Well, according to Jennifer your performance suffers, and the mood-
Racioppi, author of Cosmic Health: Unlock boosting chemical serotonin can dip. “While
Your Healing Magic with Astrology, Positive all this happens, your immune system A
R
NE E
Psychology, and Integrative Wellness weakens, making you more vulnerable to ALEXAND
(£14.99, Little, Brown Book various health challenges,”
Group), it can provide explains Jennifer.
“LEARNING
the tools you need to To digest your
nurture your health, cosmic timetable, HOW BEST
wellbeing, and Jennifer advises TO CARE FOR
happiness: “By you to break
YOURSELF, VIA
integrating down your
astrology into natal chart. ASTROLOGY
how you look
after your
“Your natal
chart, which
AND POSITIVE 15
PSYCHOLOGY,
health, you’ll be represents a
able to embrace snapshot of CAN BE A
the rising and the sky, shows TOTAL GAME-
falling of your the position of
body’s natural, the planets at
CHANGER”
biological the moment
rhythms,” of your birth
she says. relative to
To achieve where you were
cosmic health, born. It illuminates
you need to first your specific
acknowledge that we’re all symbiotic relationship
interconnected. How does this with the cosmos, your
manifest in our health? The answer can be disposition and proclivities, and, ultimately,
summed up in one word: cycles. “Following your strengths as well as the challenges that
the moon’s cycle is the absolute best way ripple through your life,” explains Jennifer.
to learn astrology, understand your body’s By knowing this, you can make behaviour
cyclical shifts, and improve your wellbeing,” choices that affect your mind, body, and
says Jennifer. Developing an understanding spirit in positive ways. “To get the most
of your moon sign (visit cafeastrology. accurate version of your chart, you’ll need
com to work out yours) also helps you your birth date, time of birth, and place of Try it for
to cultivate emotional self-awareness. birth – if you don’t have your time of birth, yourself
“Once you’re aware of your emotional you can get a natal chart that either excludes To get a free
needs, you can determine if you’re living your rising sign or estimates it,” says Jennifer. copy of your
in alignment with them, and then make In the end, cosmic health embraces natal chart, visit
any adjustments necessary to meet those imperfection and grants you the capacity to jenniferr
needs,” adds Jennifer. This will help to boost adapt to the ups and downs, while living a acioppi.com
your emotional wellbeing and, in turn, your thriving life. So keep gazing at those stars.
When friendships end
PATSY KENSIT
Our columnist explores how to cope with a different kind of loss
M
y girlfriends are the real loves of my Before deciding to end it, I’d always advise a
life. We’ve shared nights out and
in, brunches, holidays, road trips, “As we hit chat. One of my Conscious Plus community shared
how she felt when her friend got pregnant, whilst
births, marriages, deaths and all the
tiny moments that make up the fabric of important our 40s, she was struggling with infertility. She wanted to be
happy, but the pain and rage she was experiencing
relationships. Some were formed instantly, others
took time to establish. All mean the world to me. we become was so primal, it was impossible.
At the time it nearly tore their friendship apart
Women hold their friendships close. We
love men, but we love each other. It takes a lot more sure as both tried to hide their feelings. Her sadness and
jealousy, and her friend’s happiness and joy. They
for a rupture to happen, but when it does, it hurts
of who were trying to protect each other but that refusal 17
like hell. Sadly though, sometimes that pain is to be honest ate at the bonds between them.
inevitable. As we age, we often realise that, like
all relationships, friendships must sometimes we are They’ve since found their way back to each
other, but it’s never been the same and I believe
end, especially if they’re toxic.
Much of the decision to end a friendship is and what that both being absolutely honest could have saved
the friendship. Of course, sometimes we just grow
personal and based on our own boundaries. We all
have different triggers. As a rule, anyone not trying, matters apart. As we hit our 40s, we become more sure of
who we are and what matters to us. Most of us are
lying, or being cruel should probably go. Outside of
that, it’s up to you to decide what you will and will to us” less tolerant of bad behaviour than when we were in
our 20s. If you do decide you need to let a friendship
not accept. A big warning sign is when you start go, you need to view it in much the same way as
feeling you can’t be yourself with your friends. Be ending a marriage. Take time to grieve the loss of
it struggle or success, if you can’t share honestly not just the relationship you had, but the one you
about who you are, the friendship is in trouble. wanted. Make room to feel sad, angry and relieved.
Be honest with yourself about anything you may
have done that played into the situation.
But most of all, make room for new friendships.
Reach out to the people who do make you happy,
and don’t feel bad about moving on.
We change and grow throughout our lives and it
makes sense that our friendships do the same. Wish
your past relationships the best, and allow yourself
to step into a happier, healthier future with people
who matter to you now.
PATSY KENSIT Her beauty range, Preciously

Perfect, is available from Ideal World. Search
idealworld.tv to discover the full collection.
Tenderness and kindness are
not signs of weakness and
despair, but manifestations
of strength and resolution
Kahlil Gibran
18
19
Natural Body
THE LATEST ADVICE TO BOOST YOUR
PHYSICAL HEALTH AND WELLBEING
NATURAL SOOTHER
Aloe vera is praised for its hydrating
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Feeling in
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Mood-based
INTUITIVE EXERCISE
We all know how important exercise is for HOT workouts are on
the rise! The idea is
simple – match your
22
our overall health. But if we have a toxic,
body-shaming relationship with fitness, it can
actually damage our mental health rather
or workout to how you
are currently feeling that day,
or in that particular moment.
than help it. Think of it this way: aiming to lose
weight to heal your body image is like smiling
to cure depression. Superficially, it may seem
like a solution, but it doesn’t get to the root
of the issue. However, when you engage with
NOT News,
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Pukka Herbs’ newest
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WHAT’S THE ALTERNATIVE?

Feeling hot? Beat the summer heat with these cooling foods
WATERMELON COCONUT WATER PEPPERMINT TEA

Dehydration means you sweat less, Drinking coconut water is a great Thanks to its cooling
and sweating is important way to refresh and revitalise your properties, menthol triggers
for cooling the body down, so body. The vitamins, minerals, and cold-
next time you’re electrolytes in coconut water make it sensitive
feeling the heat, an effective way receptors
eat water-based to rehydrate in the skin,
foods, such and re-energise resulting in
as celery and your body a sensation
watermelon to keep when you have that feels
your body cool. heat stress. super-fresh.
ASK the
EXPERTS
Our wellbeing wonder team of experts is on
hand to answer your health questions
WHAT CAN I DO TO PROMOTE they are having a renaissance today
A HEALTHY DIGESTION? due to increased stress and anxiety.
Rhodiola rosea is one of the most
Dr Federica Amati, nutritionist
important adaptogens in alternative
(federicaamati.com) says:
medicine – it has been used for centuries to
We all know that gut health is key to overall relieve symptoms associated with burnout
wellbeing, and there are a myriad of such as stress, exhaustion and mild anxiety.
probiotics on the market aimed at improving Studies have shown that two daily capsules
this. To get the most benefit from these of rhodiola rosea found in Kalms Rhodiola
helpful bacterias though, you need prebiotic (£9.99, kalmsrange.com) can help restore
fibre as food for them to survive on in energy levels and increase resistance to stress
your gut and release beneficial postbiotic by balancing the neurotransmitters in the
chemicals. Fibre is a key component to your brain, enhancing your ability to maintain 23
diet and the more research conducted, the focus and a positive mood.
more important this message becomes.
Getting enough fibre is linked to lowering risk
of premature death, cancer, type 2 diabetes
and anxiety disorders to name but a few. WHAT IS TAPPING?
However, the majority of us struggle
Poppy Delbridge, from The Possibility
to consume half of the recommended
Club (houseofpossibility.com) says:
daily portion of 25g-38g per day. So try
enhancing your regular dietary fibre intake Tapping balances activity between the
with a good quality food and fibre-rich sympathetic and parasympathetic regions of
supplement powder, such as Indi Body (£45, the brain, producing a neutral state of mind,
indisupplements.com). Mixed with your often seen as the optimal state of wellbeing.
favourite plant-based milk or water for a Enabling you to experience a needleless
delicious health drink, it delivers a variety of acupuncture energy, the method focuses
fibre sources along with adequate fluid intake on gently creating a sequence of meridian
for a smooth higher fibre intake transition. points on the face, body and hands using
one or two fingers. While tapping, you talk
through relevant affirmations, which allows
you to reduce stress and negative emotions,
rewiring patterns in your brain to create
HOW CAN PLANTS space for positive change.
HELP MY MENTAL HEALTH?
Research has shown that tapping has the
Selina Barker, career and life design power to reduce anxiety by up to 60 percent,
coach (theburntoutbook.com) says: signs of depression by 50 percent and blood
Adaptogens are a unique class of healing cortisol by 43 percent. Tapping has also
plants that have been shown to balance, been proven to help heal people suffering
restore and protect the body. These herbs from chronic stress, anxiety, depression and
and roots have been used for centuries in trauma and can benefit those with PTSD and
Chinese and ayurvedic healing traditions, but chronic pain.
MOVE MINDFULLY
WITH THE
FELDENKRAIS
METHOD®
24 Bring a new level of awareness and sense
of possibility to your life with this refined
approach to movement
Y
ou may have heard of the pleasant movements. They are encouraged
Alexander technique, an approach to bring their attention into the body and
that aims to improve movement what they sense while they move. This
and posture by strengthening stimulates organic learning, also called “Students
and refining. Well, according to certified motor-sensory learning, through which
Feldenkrais Method® teacher, Marcella new movement patterns can be explored are guided
Carrara (marcellacarrara.com), the and then integrated.
Feldenkrais Method® is from the same by a teacher
field of education known as ‘somatic’ Wellbeing benefits
education, which means ‘pertaining to The idea behind the Feldenkrais Method® through unusual
the body, experienced and regulated from is to encourage people to focus on the
within’. Marcella says: “The field of Somatic quality of their movements and, given the sequences and
Movement Education uses movement and simplicity of the process, the results are
awareness in order to release unnecessary surprising. “My students’ feedback is quite combinations
physical tensions and allow functional impressive,” says Marcella. “Most of them
changes to happen.” encounter better quality sleep and wake up of pleasant
With the Feldenkrais Method® students feeling regenerated. Others have noticed
are guided by a teacher through unusual an improvement in their chewing during movements”
sequences and combinations of easy and meals, or in the way they walk – they may
Move Heal Restore
DYNAMIC SEATED
POSITION FOR
A HEALTHY POSTURE
Whilst sitting, it is important to balance
the skeleton to maximise muscle
commitment and minimise fatigue.
This movement sequence explores the
intelligence of our nervous system and
its ability to adjust.
• Sit on the edge of the chair and
have your feet on the floor hip-
distance apart. Bring your attention
to your pelvis and notice the
surface in contact with the chair.
• Tilt your head to the right to bring
the right ear down towards the
shoulder. Do that for about 10-20
times, resting for a few breaths
before each repetition. While you do
so, notice that as you tilt your head
to the right, the ribs to the right side
of your chest tend to come together
and close.
• Pause and sit neutrally on
the chair.
25
• Come back to the starting position
and now shift your weight to the
left side of your pelvis by pushing
your right foot into the floor. Do that
about 10-20 times, go slowly with a
relaxed breath, and notice as you lift
the right side of the pelvis the ribs
to the right tend to come together
and the head starts to tilt a bit to
the right. Pause and sit neutrally.
feel more support from the legs and feet
and more flexibility in the spine. Those who • Come back to the starting position
started Feldenkrais with back pain notice and now simultaneously combine
a difference after a few sessions, thanks to the two movements: while you tilt
the ability to control and relax voluntary your head to the right, shift the
muscles. More sedentary students in weight to the left side of the pelvis.
daily desk jobs find they’re able to pay Notice if your spine flexes in a C
more attention to their posture and their shape while you do that. Go slowly
breathing while working.” and stay tuned in to your sensations.
If you’re interested in giving The Pause and sit neutrally.
Feldenkrais Method® a try, Marcella • Do the first movement and notice
recommends contacting a certified if it’s easier than before. Pause in
practitioner for a meeting. “The teacher will the starting position and notice if
analyse the student’s life, wishes and goals you feel any difference between the
related to the practice and provide a guide right side and the left side. Then, do
through the process of self-empowerment,” the same sequence to the other side.
she says. Visit feldenkrais-method.org for
more information or to find a practitioner.
26
Bobby Quillard naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living
Yoga FOR ALL

Think that yoga maybe just isn’t for you?
Prepare to be inspired by our lineup of
women who celebrate it in all its forms 27
W
hat comes to mind when you think people to do the same. Yoga has allowed me the
about yoga? Perhaps it’s a retreat space to understand my body is only one layer
nestled in the corner of India, or of my identity. I know that if I unite my breath
a studio in Clapham, or maybe with my body, I can comprehend the world in a
it’s your own setup at home, with a mat you got way that makes beauty standards and the idea
from your local supermarket and some lavender of an “ideal” anything seem obsolete. When it
essential oil. Yoga looks different, feels different comes to yoga, the practice has nothing to do
and means something different for women all with what you look like. It evolves with whatever
across the world, as yogi and author of Yoke: My is happening in your life. No matter what is going
Yoga of Self-Acceptance (Workman Publishing; on in your life, or what you look like, there is a
June 2021, £15.95) Jessamyn Stanley explains: yoga practice for you.” To celebrate yoga in all it’s
“Suffering from depression was the catalyst to inclusivity, we’re introducing you to three women
me starting yoga. I needed to experience light who are championing the practice, to inspire and
in the world – I really want to live an authentic remind you that yoga isn’t about perfection, but
life and to just ‘be’. I think that if I can just be reconnecting with your body, settling your mind
and do my own thing, I can inadvertently inspire and believing in yourself.
“Yoga
has brought me
closer to my body”
Cat Meffan is a yoga instructor and
founder of Soul Sanctuary app.
“After years of dancing and gymnastics (and numerous injuries)
I came to yoga looking purely at the physical aspect. I wanted to
strengthen my body and continue being more mindful, but without the
impact I’d been used to when partaking in other forms of exercise. Little did
I know the asana practice was just the beginning. Yoga has not only brought
me closer to my body and helped me understand it, but it’s opened my mind
and my soul to who I am. Its allowed me the space to go deeper into who I am and
what my purpose is in this world, and it’s also given me the opportunity to connect
to my emotions with vulnerability and courage. Through the power of movement,
meditation and breath, I hope to bring people in closer alignment to their true
self, without shame or judgement. I want to make women feel more confident in
themselves and to know that the yoga mat can be a place of deep self-study, but
also a space of fun and freedom. There is a common misconception that yoga
is all about the poses, and that’s something I work very hard to change
through the Soul Sanctuary membership. We, of course, talk about
alignment and anatomy, but we also talk about how we’re feeling,
our struggles, our successes and how we can keep moving
towards our most authentic self.”
Soul Sanctuary is £14.99 per month (seven day free
trial) mysoulsanctuary.co
28
“I’ve always wanted to teach yoga as a way
to help inspire courage and connection“
Gigi Yogini is a body-positive and pre and postpartum
yoga teacher @gigiyogini, (gigiyogini.com).
“My mom is the person who introduced me to yoga.
She took me to my first public class when I was in middle
school. It was hard at first, but the relaxation at the end was
the best feeling in the world. I was an athlete in high school,
but when I went to college and was no longer on a team,
I loved going to yoga and practicing with friends. It was a
wonderful combination of fitness and mindfulness which
was exactly what I needed at that time in my life. The practice
of yoga has really helped me love and appreciate my body.
It’s been a welcoming practice for all phases of life, the good
and the challenging. It has also given me the opportunity
to travel and build a business sharing something I love.
I’ve always wanted to teach yoga as a way to help inspire
courage and connection both on and off the yoga mat.
Women should know that there are types of yoga that can
accomodate any body type, any age, during any phase of
life. While Westerners have popularised the acrobatic
and contortionist elements of yoga, there are simple and
accessible practices that are extremely beneficial too. People
often say to me, ’I can’t do yoga, I’m not flexible.’ To which
I kindly reply, ‘Well, if you try, you’ll probably improve your
flexibility.’ In the end, most people feel great after trying
yoga, no matter how simple or complex the practice is." Will Rogers
“I have never thought of
yoga as an achievement”
Jaimie Baird.
Marsha Danzig is a yoga
Used with permission
from Marsha T Danzig teacher and founder of Yoga for
Amputees @yogaforamputees
“In the mid-1980’s, I was on a hike in
the Mohave desert with a friend. We were
sitting on a rock when she taught me Surya
Namaskar (Sun Salutation) and it has been
an active part of my life ever since. Yoga
has given me better health, a better state of
mind, a career, more spiritual direction and
a worldwide community of compassionate
friends. I have never thought of yoga as
an achievement. In fact, the practice of
yoga, I believe, is to lead us to the opposite
conclusion – that we are all a drop in the
ocean. It frees us from the need to prove
our existence or our meaning. Certainly my
physical practice has inspired many who
have had physical and emotional challenges
and I hope that I can help people choose
life, joy and compassion for themselves and
their community. When we love and accept
“Yoga can be a ourselves exactly as we are, we create a
powerful healing tool” better world for all. Yoga means connecting
Zakiya Bishton is the founder of Mindwalk with our divine aspect (our infinite
Yoga and The Black Women’s potential) and with the everyday aspect
Wellness Collective @mindwalkyoga of ourselves. When we remember
“At the age of 25, I did a two-year diploma in yoga teacher our essential wholeness through yoga, we 29
training and began running community classes in East London. are affirming our infinite potential. Yoga
Yoga studios in the UK can be overwhelmingly white, expensive, helps us remember we are whole and
able-bodied spaces. I never had a black yoga teacher for many years that’s very comforting. We just need to
and not seeing yourself represented in a practice that you feel deeply remember who we have always been.”
connected to can be harmful, because it creates an ’othering’ feeling.
When we see ourselves reflected in the world, we are empowered to
feel like we have a place. This was a real driving force behind Mindwalk
Yoga. I wanted to create a space where black women and women of
colour felt they were seen and they were not the ‘other’. Yoga can
be a powerful healing tool and the person who shares it with you
is pivotal to you making it your own. Finding the right teacher,
space, platform and style are all key to the experience. Try
things out: one of the wonderful things to come out of our
new stay-at-home lives is choice, and it means we
can join classes from all over the world, so our
pool of teachers and practitioners have
grown immensely.”
Natural Woman
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Take a
MENO-PAUSE Simple breathing exercises could help ease
your stress and anxiety through this natural
life transition, says Sophie Fletcher in her
new book Mindful Menopause
here is a good reason why, when in and out, you can start to take yourself to
T someone is overwhelmed or has been

in an accident, they are told to ‘just
breathe’ or ‘take a nice deep breath’.
Noticing and changing the way that you breathe
is a simple way to create a calm state of mind
a deeper state of calm by lengthening your
out-breath. This is a calming breath – or
lengthening breath – which activates your
soothing system and relaxes your body.
Breathing in this way benefits your whole
on a daily basis. The menopause brings with it body (it can even lower your blood pressure)
its own challenges, both physical and mental. and improves your mood.
Here are some breathing exercises to help you
navigate your way through. Use an anchor
32 I use numbers and words as a way to ground
Breath check-in you in your breath (this is particularly helpful
It’s very easy to check how you are breathing if your mind wanders), but also to create an
at any given moment. Simply rest one hand anchor. This means that the more you practise
just below your ribcage and one hand on your it, the quicker your body will respond to the
chest, close your eyes and notice which hand words, ‘3-2-1, relax, relax, relax.’ When you
is moving more. Sit there for a few minutes feel anxious, turn to your Calm Breath:
and notice your breathing; the movement of
your body. If the hand on your chest is moving 1. Breathe in, to the count of 3-2-1.
more, see if you can switch to take deeper belly 2. Breathe out, to the words relax, relax, relax.
breaths so the hand under your rib cage moves
more. Notice how your shoulders soften, and Choosing to practise the Calm Breath daily
whether you feel calmer after doing that for a with focused attention for five minutes at a
few minutes. Imagine how much better you time can start to make a difference to your
would feel if you were checking in with yourself wellbeing overall, not just when you feel
throughout the day at intervals to give your anxious. You can do it anywhere! At your
body an opportunity to find a comfortable, desk, in a queue, while you are sitting in
restorative breath. It’s so simple, but it really traffic – wherever you are and whatever you
works. As you connect with your breathing, you are doing, punctuating your day with a ‘3-2-1,
can begin to move to your Calm Breath (see relax, relax, relax’ – your Calm Breath will start Edited extract
next exercise), the breath that takes you into to support your body’s adjustments in a very from Mindful
a state of relaxation. subtle and gentle way. Menopause by
When you connect with your breath, start to Sophie Fletcher
Calm Breath move it to your Calm Breath and notice how (Vermilion,
Once you have checked in with your breath and the lengthening of your breath calms you £14.99).
are breathing comfortably with an even breath and brings you into the present moment.
“Imagine how much

better you would feel
if you were checking
in with yourself
throughout the day”
33
H O L I S T I C H E A LT H C O A C H I N G
Kirsty Gallagher
THE MOON AND SOLSTICE
Our columnist shares the majesty of the summer
solstice and its relation to the moon
C
OUR HOLISTIC an you believe that we are halfway The second of these Aquarius full moons
COACHES through the year already? In falls in August and is known as a blue moon.
Kirsty Gallagher the next few days the Summer You’ve probably heard the saying ‘once
Is a moon mentor, Solstice will take us through the in a blue-moon’ – well, that’s what this moon
author, soul alignment doorway into the second half of the year. brings: a once-in-a-blue moon opportunity
and transformation
The word solstice literally means stopping or for change and transformation. A blue moon
coach, yoga and
standing still, from the Latin word solstitum adds extra energy to the already potent
meditation teacher,
and the founder of – sol (sun) and stitum (to stop) – making it illuminating power of a full moon, helping
Lunar Living. the ideal time to be still for a moment and you to clearly see all the things that you put
check in with where you are at this midpoint off doing and how you can take steps towards
of the year. This is a wonderful time to ask making them happen.
yourself if you are where you thought you In between these two magical Aquarius
would be as you started out this year, and full moons we have the Leo new moon. Ruled
if not, why? It’s a powerful time to leave by the sun the Leo new moon will help us to
behind anything you don’t want to take into embrace the sunnier days and encourage us 35
the second half of the year with you and to to have more fun, play and adventure through
refocus your direction. August. Leo wants you to be completely and
As nature opens the door to the second utterly your most authentic self and tells us
Louise Murray half of the year, July gives us the Cancer new that life is an adventure and, most of all, that
is an Institute of moon to help you plan for it and to open it should be fun.
Integrative Nutrition- that new chapter in your life. The moon is at Use these lunar energies to guide your
qualified holistic home in her sign of cancer and calls for you way into the beginning of the second half
health coach. to do the same, to come back home to you. of the year and make sure you set some
livewellwithlou.com As Cancer is the sign of intuition, self-care, intentions of what you would like to do,
@live_well_with_lou. feminine power and deep nurturing, this create or experience over the summer
new moon, more than ever, is a time to put before the Autumn Equinox.
yourself first, especially if you spend all your
time putting everyone else’s needs before
your own. Set aside some quality time under
this moon to take care of yourself and to
focus on what you want and need in this
second half of the year.
More excitingly, July brings us the first of
two full moons in Aquarius. This full moon
Claire Paphitis
Is a qualified ayurvedic
is here to help you to untangle, release,
consultant and author experience revelation and to seek the truth.
of the book Balance This moon will help you to make a clean
Your Agni (Penguin break, so that you can step into what your
£8.99). brightest future can be and see how you can
serve in the world if you lean in and trust.
NEXT MONTH: Ayurvedic consultant and author of the book Balance Your Agni (Penguin, £8.99), Claire
Paphitis shares some of her ancient ayurvedic wisdom. Don’t miss out!
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Natural Food
START LIVING HEALTHILY FROM
THE INSIDE OUT
IN A PICKLE
Making your own jams, sauces and
preserves is not only a great way
to use up excess fruit and veg, it’s
a mindful activity, too. Rosemary
Jameson is the first to launch online
preserving workshops in the UK,
with classes running throughout the
year, using produce from each of
the seasons. During the 90-minute
workshops, she teaches core
techniques that can be used for a
wide range of recipes. However,
above all, Rosie is determined to bust
the myths around preserving – that
it’s difficult and time consuming.
To book and for more information,
visit rosiemakesjam.com
37
ED’S
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OF THE BEST
3
VEGAN ICE-CREAMS
Pure Caramel Ice Cream 460ml,
£5.95, cecilys.co
Jude’s Mango & Passionfruit Kefir Ice
Cream 460ml, £4.95, judes.com
Swedish Glace Dark Chocolate &
Red Berries, £3.50, ocado.com
NUTRITION notebook
SNACK HAPPY
Struggling to find healthier snacks that are not
38 only delicious, but also keep you satisfied? A snack
game-changer, Hullabaloo (makeahullabaloo.com)
treats are created with chicory root fibre to give them KOREAN VEGAN TACOS
their amazing sweet taste, but without the nasty side Serves 6
effects of sugar. This hero • 1 tbsp sesame oil • Mixture of chopped
ingredient is plant-based • 300g marinated tofu raw red cabbage,
fibre that also helps to carrot and spring
• 1 tbsp sriracha onions, sliced
keep the gut healthy.
sauce
Plus, it makes the rice • Kimchi
crisp bars more filling to • 6 soft taco wraps
(or small tortillas) • Sriracha sauce
keep hungry tummies
• 250g pouch • Vegan mayonnaise
fuller for longer and
curb snack cravings. Merchant Gourmet • Fresh coriander,
Zingy Korean Style roughly chopped
Grains
1. Cut the tofu into one-inch cubes. Add the

Y If you haven’t swapped your conventional yoghurt out oil to a frying pan and turn the heat up high.
T
for Yeo Valley Organic’s Super Thick 0% fat range, well,

2. Place the tofu cubes in the hot oil and fry
lly FRUI
what are you waiting for?! Perfect for breakfast, snacks

on each side for three to four minutes each,
or puds, Yeo Valley Organic Super Thick 0% fat is strained,
until browned and crispy. Turn off the heat
making it naturally high in protein and containing no
and add the sriracha sauce, gently stirring
artificial sweeteners, thickeners or preservatives. This
to coat all of the tofu. Then mix with the
fat-free version comes
Korean-style grains.
in delicious organic
Blueberry and organic 3. To assemble the tacos, take a wrap and
a
Raspberry & Blackcurrant add three tablespoons of the grains and

r
yoghurt flavours in handy tofu mixture. Load with the slices of raw
tu
150g pots (£1.10). To get vegetables and onion. Top with kimchi, extra
sriracha, mayonnaise and fresh coriander.
a
your fruity fix, head to

N Waitrose or Sainsbury’s. Recipe from merchant-gourmet.com
SPARK JOY
WITH
SIMPLICITY
Connect with the seasons and
delight in these Cornish creations
from cookery writer Emily Scott
57
39
Granola with 1. Preheat the oven to 160C/
almonds and pecans 325F/Gas 3. Line two large
baking trays with baking parchment.
The whole and ground almonds give a depth 2. In a large bowl, mix together the
of flavour – accompanied with raspberries, oats, almonds, pecans, pumpkin
Greek yoghurt and a squeeze of honey or two. seeds and cinnamon. Set aside.
3. Put the honey and oil into a small
Serves 10 pan and heat gently until very liquid,
• 450g rolled oats about 30 seconds. Stir in the orange
• 100g whole almonds, roughly chopped zest and vanilla seeds, then pour over the
• 75g ground almonds oat mixture in the bowl and mix thoroughly.
• 75g pecans, roughly chopped 4. Divide the mixture between the baking
• 75g pumpkin seeds trays and spread out evenly. Bake in
• 1 tsp ground cinnamon the oven for 20-30 minutes, stirring
• 125g runny honey once, until golden and toasted.
• 50ml vegetable oil Leave to cool completely before
• Finely grated zest of 1 orange bagging or storing in an airtight
• 1 vanilla pod, split and seeds scraped out container for up to 6 months.
Cornish crab linguine

with chilli, lemon and parsley
40
Crab is available in most good supermarkets or, even better,
head to your local fishmonger. If on holiday in Cornwall,
find a local fisherman to point you in the right direction.
Serves 4
• 300g dried linguine pasta
• 250g fresh white Cornish crab
meat, checked over for pieces of shell
• 2 fresh red chillies, deseeded and finely chopped
• 1 bunch of flat leaf parsley, roughly chopped
• Zest and juice of 1 lemon (zest is optional)
• 100g Parmesan, grated
• 150ml olive oil, for drizzling
• Cornish sea salt and freshly ground black pepper
1. Bring a pan of salted water to the boil, add
the pasta and cook according to the instructions.
2. Meanwhile, combine the crab meat in
a large bowl with the chilli, parsley, lemon
juice and zest, if using. Stir together.
3. Drain the pasta (reserve some of the cooking water)
and add to the crab sauce along with a couple
of tablespoons of the pasta cooking water. Use
tongs to thoroughly mix the pasta with the crab
so that all the pasta gets a good coating of sauce.
4. Serve in warmed bowls and sprinkle over a
generous amount of Parmesan, a drizzle of olive
oil, and a grinding of black pepper. It goes
deliciously with a cold glass of sauvignon blanc.
Salad of baby artichokes,

asparagus, leaves
and quail eggs
A pretty salad always dazzles. It’s worth
sourcing some lovely salad leaves and edible
flowers for this pretty starter. It really is
beautiful, elegant, considered and delicious.
Serves 4
• 4 baby artichokes
• 1 lemon, halved
• 12 quail eggs
• 16 medium asparagus spears
• 200g fresh salad leaves (chervil,
chickweed, amaranth, rocket/arugula,
or any Baby mixed leaves or
edible flowers of choice)
• Cornish sea salt and
freshly ground black pepper
For the carta di musica:

• 150ml water
• 150g flour
• 100g semolina 41
• Good olive oil (ideally infused
with a rosemary sprig), for brushing
• Fine Cornish sea salt
• For the lemon dressing
• 200ml good olive oil 5. Bring a large saucepan of water
• Zest of 2 lemons to the boil, add the quail eggs and
boil for 1 minute, then remove with a
1. Start with the carta di musica. slotted spoon to a bowl of iced water.
Preheat the oven to 200C/400F/Gas 6. 6. Add the artichoke pieces to the still-
In a large bowl, combine the water, flour boiling water and cook for 5 minutes
and semolina with a pinch of salt. Bring until tender. Remove with a slotted
together gently and knead into a dough. spoon and refresh in iced water,
Divide the dough into eight pieces and use a then drain well once again.
pasta machine to roll the dough out into eight 7. Cut the tough ends of the asparagus
thin, rectangular sheets about 1mm thick. spears off at a diagonal, add to the pan
2. Place on a baking sheet and bake in the of still-boiling water and cook for 2
oven for 5-6 minutes until golden and crisp. minutes. Drain and refresh in iced water.
Brush with oil and season with sea salt. 8. Toss the artichokes, asparagus
3. For the lemon dressing, warm the olive and salad leaves together, then season
oil in a pan, then add the lemon zest to the with the lemon dressing and some
oil to infuse. Remove from the heat and cool. sea salt and black pepper, to taste.
4. To make the salad, pull the outer leaves Arrange attractively on four serving Extracted
from the artichokes until the paler, softer plates, carefully looking at the from Sea and
leaves are seen. Cut the leaves across textures, shapes and colours. Shore by Emily
the tops, trim the ends of the stalks and use 9. Carefully peel the quail eggs. Scott (Hardie
a vegetable peeler to pare back the stalks. Tuck them into the salad leaves, allowing Grant, £26)
Cut the artichokes into quarters and rub three on each plate. Drizzle with some Photography by
with the lemon halves, then drop them into more lemon dressing and place a shard Kim Lightbody
a bowl of water with a squeeze of lemon juice. of carta di musica on top of each salad.
Let food be thy
MEDICINE
Can delving deeper into our diet help us discover
the tools that can transform our health? Dr Rupy
explains how simple ingredients can impact us
F
ood as medicine promotes Use food to thrive
a perspective on the value We are all hard-wired for good health.
of food beyond just whether There is simply nothing more elegant
something is a carbohydrate or and beautiful than our perfectly
is full of vitamins. While it isn’t a pill or functioning bodies, which we can
a replacement for the pharmaceuticals better look after with healthy food and
and interventions I prescribe to patients better lifestyle habits. Our evolutionary
daily, food is an incredibly important journey has equipped us with the
tool in our clinical toolbox for the biological machinery to thrive in the
prevention of disease and promotion harshest of conditions. Armed with
of wellbeing. Health professionals have this knowledge, I hope to nudge you
a crucial role in nurturing a culture into making healthier choices every
that recognises the power of food, and
day, to nourish your cells, reduce your
42 this is potentially how we reverse the
risk of disease, optimise the function
tidal wave of lifestyle-related disease
of your body and ultimately improve
that threatens to wipe out healthcare
your wellbeing. When we change our
resources unless we address the root
thinking from just reacting to and
cause of illness. ‘Food as medicine’ is
fighting off illness when it appears, to
not a cute or quirky concept, but rather
instead asking why it has occurred in
something I hope will become a clear
the first place and what is its root cause,
and recognisable mainstream idea in
the pursuit of a proactive, healthier we can better understand how to use
population; and a central idea that food as a way to build resilience to ill
encourages health professionals to health and shift the prevailing medical
upskill and to be able to talk confidently paradigm from reactive to preventative
about nutrition in all clinical settings medicine. I also hope ‘food as medicine’
(whether that be a hospital, psychiatric encourages food retailers and industry
clinic or the community general to make healthy options the default,
practice), as well as a concept that rather than marketing them as premium
encourages people to look after products we have to opt into. If we are
their health using food, while knowing serious about building the healthiest
how impactful the ingredients we population possible, where chronic
put on our plates can be. disease is a rarity, type 2 diabetes isn’t
an issue and heart disease affects fewer
people, we need to start reforming our
food systems and changing our food
environment. And along with food,
perhaps we could also reframe the way
we consider exercise as medicine, sleep
as medicine, connection, purpose and
community as medicine. These are all
tools that are just as important, and that
we can utilise to create an environment
that allows health to thrive rather than just

stave off disease.
Antioxidants and food

When healthcare practitioners, and those
outside the profession, think of the impact of
diet on human health, most of us think of the
antioxidant capacity of fruits and vegetables.
The traditional idea that antioxidants housed
within citrus fruits, greens and other colourful
vegetables are key to reducing the risk of
disease is ingrained in most people’s minds.
A number of studies demonstrate that the more
antioxidants one consumes through food, the
more antioxidant markers are found in the
blood, and the markers associated with risk
such as DNA damage and oxidised fats are
lower. While I agree that the antioxidants in
food are able to neutralise pro-oxidant reactive
species in cells and protect our DNA, which
prevents a cascade of damage that could lead
to harm, the story of antioxidants and food
is largely oversimplified. Antioxidants alone
cannot entirely explain the benefits of food.
Eat the rainbow

Fruits, vegetables, nuts and seeds contain
a range of nutrients including minerals,
vitamins, phytonutrients, and many
43
chemicals that are still yet to be discovered.
These are perfectly arranged in a manner
that allows them to act on multiple biological
pathways synergistically. It’s this feature of
whole food that makes it distinct from a drug
or a supplement that typically acts on one
pathway at a time. The antioxidant theory
scratches the surface of how what we eat
can positively impact our physiology. Every
time you take a bite of delicious wholesome
food in the form of fruits and vegetables, the
fibre positively impacts your gut microbe
function, nutrients interact with your DNA
to change the function of your cells and
you are flooding your body with other plant
chemicals that can positively impact your
health. The ability of our food to impact our
physiology is incredible and we all have the
ability to engage these health systems.
This edited extract has been

taken from Doctor’s Kitchen
3-2-1 by Dr Rupy Aujla
(Harper Thorsons, £16.99)
@doctors_kitchen.
Turn over for

the recipe
“THE ADDITION OF
SIMPLE KITCHEN HERBS
IS SUCH AN EASY YET
EFFECTIVE WAY OF
ADDING A DELICIOUS
PUNCH TO SIMPLE
LENTILS. THIS WILL
TRANSFORM
YOUR COOKING!”
Persian-style Brown
Lentils with Mixed
Green Herbs
Serves 4
• 2 tbsp extra-virgin olive oil,
plus extra for drizzling
• 160g onion (about 1 medium), diced
• 2 tsp sumac
• 1 tsp cumin seeds
• 1 tsp ground cinnamon
• 2 tsp sweet smoked paprika
• 160g brown lentils, rinsed and drained
44 • 160g passata
• 1 vegetable stock cube
• 200ml boiling water
• 1 tsp honey or maple syrup
• 25g fresh flat-leaf parsley,
leaves and stalks chopped
• 25g fresh coriander leaves, chopped
• 20g fresh dill, chopped
• Sea salt and freshly ground black pepper
• Greek yoghurt, to serve
1. Heat the oil in a shallow casserole dish
over a low to medium heat, add the onion
and fry gently for 5 minutes until softened.
2. Add the spices and cook for a further
minute, then add the drained lentils and
stir to allow the spices and lentils to mingle.
3. Add the passata, stock cube, water and
honey or maple syrup. Stir in two-thirds
of the herbs, cover and simmer for 30-35
minutes until the lentils are tender
(add a splash of water if it starts to
look dry). Season well when cooked.
4. Remove from the heat and serve scattered
with the rest of the herbs, a drizzle of extra-
virgin olive oil and a dollop of Greek yoghurt.
Variation
Use sour cream or a plant-based yoghurt
instead of Greek yoghurt, if you prefer.
How to live more simply
EMMA CANNON
Our columnist cuts out life’s complications
for a more conscious journey
3 LIVE IN HARMONY
“Imagine if
O
ne of my observations of working
with patients is just how good WITH THE SEASON
we are at complicating our lives.
So often we take a simple problem you stopped In Chinese Medicine the first thing we learn is
to honour and connect with the seasons. This
and, depending on our early experiences, our
beliefs and often a multitude of other factors,
allowing has really helped me to simplify my life and to
learn about my own rhythms and cycles. When
we manage to complicate things so much
more than is necessary and healthy.
your mind to we connect to nature, we soon understand
that at different times of the year different
In part, that is because we filter everything
through our learned experiences. Maybe at
create the energy is available to us. As women we know
that our menstrual cycle also dictates to us 45
some point in early life you formed the belief
that anything worth having comes with a
worst possible when we have more energy, when we have
less and when we just want to be alone.
struggle, for example. And so that is exactly
what you will create because these beliefs are
outcome and Listen to this inner wisdom, it will help
you align to your authentic needs and
so strongly formed there is often some safety
in them.
instead you not those needs that society puts on us.
There are, of course, many different belief put your 4 STOP WORRYING ABOUT
systems that make things harder for us – but it THINGS THAT HAVE NOT
is possible to self-correct. Here's how to start. mind to the HAPPENED YET
1 SIMPLIFY YOUR best possible I call this catastrophising and it is a very
powerful self-sabotaging tactic. We are living in
SURROUNDINGS
Systematically choose a different area in the outcome” a time where our powers of manifestation are
said to be increasing; in other words, we can
house and on the first day of the month just get use our mind to create a favourable outcome.
rid of one item. The second day of the month, Imagine if you stopped allowing your mind to
get rid of two items, the third day, three items. create the worst possible outcome and instead
When I say ‘get rid of’, only actually throw them you put your mind to the best possible outcome
away if they are not worth anything to anyone, and trusted that process. How much simpler
otherwise part with them mindfully. would your life be? How much calmer would
you be as a person? Now of course this cannot
2 HAVE A DIGITAL CULL always work out – that would be crazy; but it
Cut down on the amount of people you follow, does simplify the journey of life and it does
the TV you watch, create boundaries as to leave space for possibility.
when you get back to emails and how much
time you spend on your phone. It’s a good idea EMMA CANNON is an integrated women's
to create some digital-free zones in the house, health expert, registered acupuncturist and
particularly if you are now living and working in author. Check out more of Emma's fantastic
your home. Put some rules and boundaries in work at emmacannon.co.uk
place and really stick to them.
When was the last
time you let your mind
wander? Allowing yourself
to daydream can be a
wonderful mood-booster
46
47
7-PAGE
ESCAPE TO
WELLBEING
ESCAPE to
WELLBEING 49
Refresh and revive your mind, body and
soul this summer
W
e can’t believe
it’s finally time.
Time to shake off
lockdown and
slowly re-engage with the world.
Whether this means filling the
nearest suitcase and heading on
an adventure, throwing open the
windows and doors and inviting
the world to come inside, or simply
pulling your loved ones in for a
long-awaited hug, we can all agree
on one thing, we deserve a bit of
TLC. If you can’t wait to blast out
of your four walls and get a change
of scenery, turn to page 50 for a
round-up of the best UK wellness
breaks, and don’t forget to check
out our ultimate summer-buys
checklist on page 54. Not ready
to leave your safe space just yet?
Turn your home into your very
own healing sanctuary with some
energy-revivng tips on page 52.
Whatever your plans, we hope you
have a gorgeous summer!
“Drift off to the sound of a
babbling brook, and wake to the
sound of birdsong”
EMMA WHITEHAIR
Time for a change of

scenery?
If you’ve been longing to escape the same four
walls, we’ve got you covered with three dreamy UK
getaways that’ll have you packing your overnight bag
7-PAGE
After having spent far too much time indoors over the past year or so, and with
many suffering from anxiety and ill health, it’s safe to say we are all in dire need
ESCAPE TO
of a change of scenery. And with overseas travel still a gamble, a staycation has WELLBEING
never seemed more appealing. So, whether you choose to book a rewilding
immersion in nature, a holistic healing holiday, or an indulgent spa-cation –
these are three of the best post-lockdown retreats you need to know
about right now.
Best for wellness and magic

50 Set in the Surrey hills, Beaverbrook is a 1920s
Victorian mansion, now reinvented as a playfully
glamorous country-house hotel, with one of
the UK’s leading spas. Offering healing-focused
treatments, naturopathy is central to The Coach
House Health Club & Spa’s integrated wellness
services. And this summer sees the launch of
seasonal programmes of transformative wellness
experiences, created in harmony with the Beaverbrook Hotel
regenerative ebb and flow of the seasons.
Set on a 470-acre estate covered in wild achieve a greater understanding of your life path. Or try the ‘Nurture
woodland, Beaverbrook is home to trees dating in Nature’ day retreats on the first Saturday of every month, during
back hundreds of years, providing an idyllic setting which you can take part in a guided biodynamic woodland walk,
for guests to embark on a journey through the create a dreamcatcher in a teepee, or experience a heart-opening
cycles of the year with one or two-day retreats cacao ceremony. Additionally, new spa treatments include ‘Summer
led by Celtic Druids. Featuring a combination Expansion’, which uses vibrational sound bathing and a stretching,
of ritual, meditation, sharing circles, singing, mobilising full-body massage to create space and promote
craftwork and traditional folk stories, connect with movement in the body.
the wisdom and energies of the woodland to help BOOK: The Celtic Druid retreats will take place from 26th – 27th July
2021, 10th – 11th November 2021 or 19th – 20th January 2022. Pricing is
Beaverbrook Hotel
per day, for one or two days, and starts from £195pp to include a three-
hour Druid-guided journey and seasonal rituals, lunch and full access
to The Coach House Spa facilities. The ‘Nurture in Nature’ programme
will have morning sessions focused on families with children of eight
years and older, while afternoons are reserved for adults and couples.
Day spa packages start from £175pp and include a three-hour journey
(biodynamic woodland walk, group functional movement session and a
seasonal ritual), lunch and full access to The Coach House Spa facilities.
Rooms at Beaverbrook start from £385 per night on a room-only basis.
For more information, visit beaverbrook.co.uk
Best for nature immersion

and glamping
Set amongst sprawling forests, crystal
clear lakes and fields of wildflowers,
Canopy & Stars’ locations are straight out
of a fairy tale. With secluded stays around
the UK for people looking to immerse
themselves in nature, in everything from
treehouses to eco-cabins, to a four-poster
bed fit for a princess, set in an ancient Midsummer Moorbed
forest. The latter is called the Midsummer
Moorbed – a stay designed to attune you of your bed. Another standout stay is The Raft in
to the wild, as you rise at daybreak to a Chigborough – a two-storey cabin floating on a
breathtaking view of the Devon moors, tranquil lake, with a wood-fired hot tub and your
with a fresh hamper brought to your own rowing boat, the nearest neighbours are a
bedside for breakfast. A nearby bell-tent family of swans. Or, you can choose to stay in Cleave
with a backup bed is ready for a potential Treehouse, hidden within the treetops of 11th-
turn in the weather, alongside private century farmland. This secluded stay allows you to
bathroom facilities, hammocks, a fire drift off to the sound of a babbling brook, and wake
pit and more. You can pick fruit from to the sound of birdsong.
the apple orchard, lounge by the lake or BOOK: Midsummer Moorbed, four-poster bed for
stroll through the magical woods and two from £125 per night. The Raft in Chigborough is
countryside during the day, while the a cabin for two from £235 per night and the Cleave
evening can be spent in the local country Treehouse for two starts at £170 per night.
pub or simply stargazing from the comfort For more information, visit canopyandstars.co.uk
The Raft at Chigborough
The Arrigo Programme bespoke healing programmes, understanding the underlying

calling upon her black book causes of stress and trauma to 51
of top-notch therapists for help restore you back to health.
support with her clients’ BOOK: ‘Bounce Back’ retreats are
journeys. Previously, these scheduled for 12th – 16th July or 3rd
retreats were only offered on an – 5th December. Prices start at £1,870
individual basis, with therapists to include four nights, all meals and
visiting private cottages for all activities.
one-to-one sessions. However, For more information, visit
from this July, ‘Bounce Back’ thearrigoprogramme.com
group retreats will offer
an opportunity for small
groups to come together to
discover a deep connection
with others and themselves.
Additionally, created in
response to the demand from
those struggling with the after-
effects of COVID-19, Fiona has
Best for haute holistic launched The Arrigo ‘Long
healing and covid recovery COVID’ Healing Programme.
World-renowned psychotherapist, Fiona A personalised, one-on-one
Arrigo, leads nurturing and transformational recovery programme including
retreats based on the biodynamic principles a range of elements from
of care and restoring health. Set in Somerset, psychological support and
Glastonbury – said to be one of England’s most immune system balancing to
charged ley lines and, historically, a place breath and lung strengthening
for broken people to heal – the retreats draw techniques. All treatments
on a combination of ancient philosophies, are designed to remove stress,
alternative remedies and modern-day tension and unresolved
psychotherapy. Fiona curates and oversees issues, by identifying and
ROSIE UNDERWOOD
MAKE YOUR HOME A

SANCTUARY
Don’t overlook your
own space – your home
environment could be the
best retreat you’ve ever
experienced. Wellbeing
expert Rosie Underwood
52 explains how...
the vibrational energies of love, happiness
O
ver the years, I’ve lived in many
different types of abodes – from a “Our bodies and joy within our lives. Of course, in recent
small boat and a two-up-two-down months – with the global situation forcing
cottage, to a room above a pub and and minds many of us to stay within our four walls – our
a converted van in America. And what I’ve homes may have felt more like prisons rather
come to realise is that home, whatever form respond well to than sanctuaries. Stuck in our own space, with
it may take, has a profound impact on our very little opportunity to get out, we may have
energy centres and what we manifest in our more confined forgotten how sacred this area really is. So,
lives. It has the ability to centre us more than why not rediscover the joy of your home and
any destination or fancy retreat we might seek, places to harmonise the energy flow around you with
and in coming home in the physical sense, the below tips? Try them and you’ll see how
we come home to ourselves. Our external meditate and your home could be the best retreat for your
environment, the one that we open our eyes up mind, body and soul that you’ll ever have.
to every day, creates the foundation of how we calm the mind”
present ourselves to the world, and it sets us Cosy up in a meditation den
up to face the uncertainties of life that we can’t Make a nook in your home for a meditation
control. It’s here that we can seek to increase space, and add cushions and blankets to
MAKE A JOYFUL BATH BOMB

Ingredients
100g baking soda
50g Epsom salts
FIND YOUR JOY
25g rose petals
Your home, no matter how 1 tsp rose oil
1 tsp rose-hip oil
frugal or affluent, is a coherent Red natural food colouring
(optional)
place to enable you to connect 50g citric acid
to your internal truth, joy and Method

 Place the dry ingredients in a bowl and
abundance. Fill it with things mix well.
 Mix the wet ingredients in a separate jug.
that make you truly happy,  Gradually pour the wet mix into the dry,
and enjoy the space. stirring constantly.

 When they are combined, pack into a
mould of your choice – two identical
small bowls work well to create a ball.
 Allow the bomb to dry before adding
it to a warm bath.
signal to your brain that this is a safe space. away any deadheads or flowers that are past
Our bodies and minds respond well to more their best. You can also try to use as many
confined places to meditate and calm the natural materials as possible when furnishing
mind, because our ancestors in the wild living your home. Wood, for example, draws us
in caves felt under threat if the space they were towards our roots, connects us back to 53
in was too open. When we find stillness in nature and unites us with our centre.
our homes and our minds, we can intuitively
sense our ancestors in our wisdom bodies in Let light shine in
this way. Light is known to be one of the strongest
manifestations of energy and has a dominant
Get the picture effect on the quality of our qi, building positive
Your eyes are the windows to your soul. And and supportive results. Light in the dark
the messages we deliver to our subconscious, provides comfort and opportunity, and it
via the things we see in the place we ground has the same profound impact on the energy
ourselves in, play a huge role in setting the channels of the body. Create soothing pools of
tone for our moods. The right pictures can light in your home by opening your curtains at
help us get into a state of being, as opposed to dawn and dusk and use Himalayan salt lamps
doing, as well as help us manifest things in our to help clear the electromagnetic frequencies
lives. We don’t necessarily have to physically in your rooms.
be in places for our minds to feel the benefits
of them. Pictures or photos of running horses, Slumber in peace
moving boats on the ocean and cascading Sleep should come as naturally to us as
waterfalls represent flow and encourage breathing, but it’s become increasingly
a sense of momentum and abundance challenging for most and this is often down to
Bath bomb amongst the stillness of your sanctuary. our environments. Reserve your bedroom for
recipe extracted nothing but sleep. Remove any books you’re
from: Retreat: Use flower power not currently reading, any paperwork and
Sanctuary and The power of plants in your home cannot be any other clutter. You should also get rid of
Self-Care for underestimated. Flowers symbolise hope, any mirrors in this room and keep them in a
Every Day is growth and togetherness, and house plants bathroom or hallway. That’s because mirrors
priced £12.99 really work to purify the air we breathe. reflect light, and make the energy of your sleep
and published by Keeping dead plants, however, can cause space very ‘yang’ and active. Calming yin
Summersdale. energy to deaden and stagnate, so make sure colours like light blues, greens and lavenders
you follow the care instructions and throw are also important here.
7-PAGE
ESCAPE TO
WELLBEING Your summer
BEAUTY
CHECKLIST
Emerge from lockdown with a natural glow from
top-to-toe, with these beauty must-haves
For a breath For silky legs...
of fresh air... Sunny days and summer dresses
Fragrance has the power to require silky-smooth legs, but
boost our mood and raise our razors can be harsh on our
spirits, even on the rainiest of skin. Celluence® Legs creams
summer days. We love this contain a high concentration of
minty-fresh fragrance from Lush plant extracts that are specific
for the ultimate summer pick- to leg-skin wellness, including
me-up. Its cooling current bursts turmeric, green tea, gotu kola,
from the bottle, scenting the horse chestnut, coleus forskohlii, green coffee,
skin with invigorating spearmint, and caffeine. All contained in a luxurious,
peppery tarragon and woody naturally aromatic cream base of extra virgin
sandalwood, £20, uk.lush.com plum oil, £39, lipotherapeia.com
54
FOR LUSCIOUS LOCKS...
Summer means sun-kissed locks and, let’s face it, a few more split
ends. We’ve got you covered with Flora & Curl’s premium scalp-
care range. The new Coconut Mint Scalp Refresh Mist restores calm
and order to the scalp when needed. Formulated with sorbitol to
deeply hydrate the scalp, this mist has herbal extracts of witch hazel
and willow bark to purify your scalp for a truly refreshing feel, £14,
floracurl.co.uk
For bright eyes... For squeaky-clean skin…

Keep your peepers peeled Q+A’s new Rosehip Cleansing
this summer for Neal’s Yard’s Oil blends a cocktail of natural
brand new Wild Rose range, and nourishing oils to gently
including this fab Eye Brightener dissolve the day’s make-up,
serum. Infused with organic wild dirt and impurities without
rosehip seed oil and hyaluronic stripping the skin of its
acid, it revives and smooths natural oils. The 100 percent
and is quickly-absorbed. Light- natural, cruelty-free and
reflecting mineral pigments vegan-friendly formula
improve the appearance of dark buffs away impurities in
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caffeine energises and revitalises layer of moisturising oils to
the eye area, reducing dark circles prevent skin irritation, £10,
and puffiness over time, £24, qandaskin.com
nealsyardremedies.com
naturalhealthmagazine.co.uk
FOR DETOXIFICATION AND REPAIR

During warmer months, skin can suffer due to increased
temperature and humidity levels. Dr. Craft’s Bio-Bakuchiol
Purifying Masque is hydrating, detoxifying and an
antioxidant. It helps remove impurities, absorb excess oil
and sweat, prevent breakouts and calm inflammation. Containing pure
organic bakuchiol concentrate to refine the skin and restore firmness, kaolin
and bentonite clay to detox, exfoliate and banish toxins, it also blends repairing
and youth-boosting organic argan oil, sweet almond oil and shea butter to
leave skin soft and supple, £28, drcraft.co.uk
For protection...
SPF is an everyday must come
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£14.95, sukinnaturals.co.uk
For radiance on the go...

Whether you’re planning on getting away or
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sail! £65, inlightbeauty.co.uk
As you climb out of bed, be
aware of the moment. Feel the
touch of the covers, the softness of
your pillow. Just let go of
any thoughts and simply pay
attention to that split second
56
57
3
58 5
7
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Natural Ageing
DISCOVER THE SECRETS
TO MAINTAINING YOUTH
AND HEALTH AS YOU AGE
61
RITUALISE
YOUR ROUTINE
Creating a ritual out of your
skincare routine can help
make it more enjoyable. In the
evening after a shower and
before applying any product,
place your hands on your face
and breathe five times. This
mentally closes the day and
releases any tension. When
applying any product, start
slowly, stay present, and think
of it as a way of taking care of
yourself in a loving way. Look
in the mirror and say ‘thank
you’ to yourself.
Master
SUMMER
SLEEP
Jayney Goddard reveals the natural tricks and tips that will help you
slumber soundly through those summer nights
D
uring summer it can be a real too hot in the summer, it can be difficult
62 struggle to sleep, and so many of us to get this temperature dip to occur.
experience disruptions which can
contribute to a variety of health 2. Keep your bedroom
issues, including depression, mood swings, cool, even during the day
and, surprisingly, weight gain – especially Sun exposure during the day traps heat
around the middle and internally (visceral fat) inside your home. You can reduce
which surrounds our organs and can lead to
chronic inflammation. “In order to temperature gain by up to 30 percent by
simply closing your blinds or curtains
Furthermore, poor sleep quality can be
associated with a higher risk of developing
sleep properly during the day to keep the sun out. Keep
the windows shut as well – especially if
the degenerative neurological diseases
Alzheimer’s, Parkinson’s and dementia. So,
it is very you suffer from allergies and hay fever.
it is incredibly important for overall health

and wellbeing that we get our sleep patterns
important for 3. Stay hydrated
Keep water by your bed so you don’t have
under control, especially during the summer
months, where the tendency (if you live in
your body to to get out of bed during the night if you get
thirsty, this just wakes you up. Consider using
the far northern hemisphere) is to have
shorter sleep duration because of the longer
be able to drop a thermos to keep your water extra cold.
daylight hours. Here are my top tips on how to

sleep in the heat and create the ideal summer
in temperature 4. Create a draught
We need a slightly cool room to sleep. In fact
slumber environment. and remain it needs to be around 16°C. One of the best
ways of cooling a room, if you don’t have air-
1. Stay cool
One of the main culprits in disrupting sleep
cool” conditioning, is to use a fan. My top tip is to
place a bowl full of ice cubes in front of the fan
is temperature fluctuation. In order to sleep so that the air can blow across the ice and this
properly it is very important for your body to acts as a makeshift air conditioning unit.
be able to drop in temperature and remain
cool. It’s normal to experience a dip in 5. Cool your feet
temperature as we drift off, and when we are An efficient way of cooling your body is to use
cooling pads – or even a hot water bottle with awake – with blue light being the worst
ice-cold water – and put your feet on it. Try culprit – it switches off our melatonin
putting your feet in cold water before you get production – which is essential for sleep.
into bed. Make sure you cool down your pulse
points in the ankles too. This acts as a signal to 13. Use single sheets
your body to cool down. or even sleep alone
If you sleep with a partner, consider using
6. Try a warm shower before bed single sheets –body heat generated under
This tip is really counterintuitive, however, a a shared cover creates a combined heating
warm (not hot) shower will encourage a drop effect. Try to use a sheet each. If this fails and
in your body temperature after the shower, things still get too hot, sleeping alone could
as your body cools down more rapidly than also help.
if left to its own devices. It is the drop in
temperature that initiates sleep signals. 14. White noise can help you sleep
Outside noise coming through open windows
7. Avoid alcohol can really disrupt sleep. Limit the effect of
Alcohol dehydrates you – it also wakes you noise pollution by playing ‘white noise’. This
up about three hours after going to sleep. levels off the difference between general
In addition, it interferes with your brain’s ambient noise and sudden, louder sounds like
ability to regulate body temperature and this doors closing. This constant, low-level sound
interferes with your sleep in the latter parts of can come from items like a sound conditioner,
the night. fan or air purifier, or apps specially created for
this purpose.
8. Sleep like an Egyptian
The ancient Egyptians used to dampen their 15. Drink chrysanthemum tea
sheets in order to get a good night’s sleep. This tea, used in Traditional Chinese
Spray your sheets lightly with a linen spray Medicine for millennia, has many health-
– or even, as I do, use plain water in a plant- promoting properties, including lowering
spray bottle. body temperature. 63
9. Use essential oils 16. Block out light
Lavender essential oil is known to relax us Try an eye-mask or get blackout blinds. It is
and may enhance sleep quality. It reduces essential to sleep in complete darkness year-
anxiety and calms us down, thus improving round – in fact, light pollution is thought to
sleep quality, reducing the amount of time it increase the risk of several diseases.
takes to fall asleep, and helps keep us asleep.
Peppermint essential oil stimulates your 17. Use ear plugs
cooling receptors, so it, too, is well worth a try. I couldn’t do without these! They really can
improve sleep quality – especially if you live in an
10. Air circulation urban environment – or have a snoring partner.
and breathability
Use sheets which allow breathability and let 19. Try Yoga Nidra for
air circulate around your body to keep you deep restorative sleep
cool. Cotton is often recommended, although Check out the free download I recorded for
bamboo and hemp sheets are much more you on my website JayneyGoddard.com. This
environmentally friendly. Sleep naked recording is an incredibly effective guided
or use loose, breathable nightwear. meditation that really assists falling sleep – and
staying asleep. I hope you enjoy it and find it
11. Eat light meals, effective – do let me know how you get on.
earlier in the evening Sweet dreams!
Choose cooling, light meals – such as salads
for the summer evenings – and eat them
earlier so that your body is not kept awake
JAYNEY GODDARD is president of the
by working to digest a large or heavy meal.
Complementary Medical Association.
Find out more at the-cma.org.uk. Sign up for
12. Turn off and unplug Jayney’s 21-Day Rewind Plan and track your own
Try to keep electronics out of the bedroom –
biological age progression at JayneyGoddard.com
the light that these often emit will keep you
SHIELD
Skin
Reduce your stress levels
Feeling anxious? You’re not alone. However,
YOUR having beautiful skin is not a high priority for

your body during a fight-or-flight response.
“If this continues, it can overpower the skin’s
antioxidant defences, leading to conditions
such as premature ageing, inflammation and
skin sensitivity,” says Laura. So, what can be
done? Alongside a healthy diet, look to slow,
mindful activities, such as yoga or meditation,
to help lower cortisol levels (the stress
hormone) and calm you down. Alternatively,
enjoy a relaxing and luxurious at-home facial
with a crystal roller. Massaging the face with
Arm yourself with the tools this nifty tool can increase blood circulation,
allowing the skin to release toxins and calm
you need to protect your inflammation. Improved circulation from
skin from oxidative stress regular massages can also make skin look
brighter and more awake.
Antioxidants are the hardest-working skincare
ingredients in the business. Not only do they scavenge
free radicals – the number one skin-ageing culprits –
to promote a brighter, more even complexion, they’re
also superstars at preventing fine lines and keeping
skin looking fresh. However, if your body doesn’t
have enough antioxidants to neutralise free radicals,
64 your once-smooth, plump complexion can fall victim
to oxidative stress. So how can you prevent it from
ruining your skin? We turned to skincare guru and
founder of Evolve Beauty (evolvebeauty.co.uk) and
Adaptology (adaptology.com), Laura Rudoe, to get
some answers.
Don’t forget SPF

If you’re a skincare fanatic, you will have heard it a Tweak
million times before: wearing a face SPF every day is your diet
key to healthy skin. However, SPFs have been known There’s an essential mechanism
to be sticky and greasy, quick to clog pores, and in the cells in our bodies that turn
prone to spreading a grey hue over darker skin tones. sugars, fats and proteins into energy
But the good news is that now, thanks to much- stores to keep our bodies functioning.
improved formulas and innovative technology, Free-radicals are a by-product of this
there are plenty of energy production. So, the more sugar you
facial sunscreens that eat, the more free radicals are produced,
protect your skin while making our antioxidants outnumbered and less effective
also being a dream to at protecting our skin-plumping collagen and elastin
use. “It’s a good idea to stores. The obvious solution is to consume less sugar, but
look for formulas that Laura suggests eating healthy foods rich in antioxidants
offer both UVA and UVB and vitamins A, E and C will help to protect against
protection, a minimum of free radical damage and oxidative stress. Laura also
SPF 30, and one that suits recommends adding adaptogens to your diet,
your skin’s specific needs,” so try sprinkling half a scoop of InnerCalm
says Laura. So give SETT Powder with Ashwagandha and Saffron
SPF30 Mineral Reef (£45, arbonne.com) into 250ml
Safe Sunscreen (£24, of water.
settsurf.com) a go.
Live Look
Feel
YOUNGER
LONGER
RADIANT
Use a konjac sponge

Between environmental aggressors, humidity,
sweat, sebum and dead skin cells, it’s safe
to say that your pores don’t have it easy.
As a result, your skin’s protective barrier is
weakened and your youth-boosting collagen
and elastin stores are compromised, leading
to dull, dry skin and breakouts. If you live in an
urban environment, it can seem impossible to
avoid these aggressors, but there are certain
steps you can take to lower your level of
exposure. We love Konjac Sponge’s Green Tea
Pore Refiner, (£6.99, konjacspongecompany.
com). Small but mighty, konjac sponges
cleanse and exfoliate in one simple step, giving
your skin a smooth and glowing look, without
the harsh irritation of a physical scrub. We use
our konjac sponges twice a day: a light cleanse
in the morning, and a double cleanse in the
evening – after all, your skin deserves it!
65
Get enough beauty sleep

After a long day of fighting off UV rays,
pollution, sweat and dirt, your skin
is desperate for some downtime, so,
according to Laura, it’s important you get
a good night’s sleep to avoid weakening
your skin-barrier function. However, if
you’re not catching enough ZZZs, before
you hop into bed, don’t forget to give
your anti-ageing slumber a helping hand
by smoothing on some night cream. Try
AromaWorks London Nourish Night
Cream (£14.99, aroma-works.com). The
gentle bio-active ingredients penetrate
deeply to hydrate and repair the skin
while regenerating and moisturising to
improve the long-term appearance of
fine lines and wrinkles.
66
Age the
AYURVEDIC WAY
We all grow older, but on treating disease, Ayurveda says that
the best way to combat illness is to take a
Ayurveda could be the key to preventative approach. Ayurveda provides
the tools to allow us to maintain health and
helping us feel youthful and avoid disease. Bringing in healthy lifestyle
vibrant well into our dotage habits and rituals that promote good health
and wellbeing will lead to healthy ageing.”
icture an elderly person and what do “Meditating
P
If you aren’t already familiar, Ayurveda,
you visualise? Wrinkles? A curved the sister science of yoga, uses holistic,
spine? Stiff joints? A slow, shuffling natural remedies and practices to bring our and looking
gait? Ageing hasn’t got the best bodies and minds into balance, responding
reputation, but according to Ayurveda, if we to the constant changes within us and our after your
modify our lifestyle habits, we can achieve environment. And with 5,000 years under
our optimal health so that we can radiate its belt, it knows a thing or two about mind is one of
‘youthfulness’ even into our eighties, and live ageing. Read on to discover the ayurvedic
a long, healthy life. rituals that will help keep a spring in your the best ways
“Ayurveda views ageing as a normal step as you age.
and unavoidable phenomenon that can be to increase
managed with time-tested therapies,” says Scrape your tongue
Ayurveda expert Sara Herandi, founder of The single most beneficial (and simple) vitality and
ayurvedic wellness company Deja (deja.life). ritual you can add to your daily routine
“Unlike Western medicine, which focuses for your overall health is tongue scraping youthfulness”
naturalhealthwoman.co.uk
first thing in the morning. Overnight, your your mind is one of the best ways to increase
body eliminates toxins which are left on your vitality and youthfulness. Meditation has also
tongue as a film along with dead cells and been shown to help improve memory which
bacteria. Scraping your tongue removes this can often deplete with age, and better mental
so that you don’t swallow it straight back into health leads to a healthier body. Respiratory
your body. This is very important for overall diseases are also shown to improve or be
health and vitality. This ritual also helps prevented with meditation.
improve your digestion and gives you fresher
breath. Do this even before you brush your Eat according to your body type
teeth. Try Deja’s tongue scraper (£15, deja. In Ayurveda there are three different body
life). It’s made of pure copper, which also types, or ‘doshas’ – Vatta, Pitta and Kapha – we
has antibacterial properties. are all made up of all three, but it is our most
dominant dosha that makes us who we are.
Drink hot water Understanding your primary dosha and its
Having hot water first thing in the morning characteristics is the first step to achieving that
helps warm up your body and your digestive inner balance that helps us to perform at our
fire, which helps regulate the digestive system best. You can discover your dosha by taking
and speed up your metabolism – something we the quiz on deja.life, and see overleaf for more
could all do with a little help with as we age and information about eating for your dosha.
our metabolism slows down. Drinking warm
or hot water allows food to be better processed
and absorbed more efficiently when you eat, as
well as flushing out toxins. Warm or hot water
is also better absorbed in the body than cold
water so it’s actually more hydrating. Add a
squeeze of lemon for a bit of flavour.
Youth-boosting herbs
• Ashwagandha promotes rapid cell
67
Dry brushing
Dry brushing is an ayurvedic technique that regeneration and rejuvenation, which
involves a relaxing lymphatic massage to helps to delay the onset of signs of
cleanse the lymphatic system, refresh the skin, aging, especially in the skin. It’s also an
and re-energise the mind. It’s traditionally done adaptogen which means it helps the body
using raw silk or linen gloves, though you might and mind react better to stresses, and is
prefer to use a natural-bristle body brush. Use known to help regulate and boost your
circular strokes on the stomach and joints, and mood; which can be very beneficial during
long sweeping strokes on the arms and legs, the menopause.
keeping the direction of the brushing towards • Turmeric’s strong healing properties
the heart. aid in the healing of illnesses and the
reduction of inflammation, as well as
Self-massage supporting joint function.
Warm oil has been used traditionally for • Brahmi, a nootropic (also known
thousands of years to encourage general as a ‘smart drug’) is a natural memory
health and wellbeing, especially when paired enhancer that is particularly beneficial to
with massage strokes. You can use a natural those suffering from age-related memory
oil of your choice; coconut oil, sesame oil etc. loss. It is thought to have brain-refreshing
– and just warm it up on the stove or in the properties and is also believed to promote
microwave. Massage it into the skin in circular long-term brain health.
movements all over the body, starting at the • The richest natural source of vitamin
extremities and working towards the heart – C, Amla, is a detoxifying dream. It’s
making sure to pay extra attention to the joints. great for hair and skin health, and is also
traditionally believed to clear toxins from
Meditation the colon, allowing the brain and body More ayurvedic
Meditating on a daily basis leaves the mind to communicate better for improved wisdom this way
more calm, and helps to reduce stress. Stress is digestion. Try Deja Mind Balance capsules
one of the biggest killers, and also contributes (£35, deja.life).
to ageing, so meditating and looking after
Age proof
FROM WITHIN
ccording to Ayurveda, the signs functioning and in harmony with the Pitta
A and symptoms of disease and

premature ageing can be the result
of improperly-functioning or
imbalanced digestion. “For all dosha types
to maintain health, vitality, and youthfulness,
time of day. Opt for mainly warm, nourishing
cooked foods and fresh ingredients, as these
are best for best digestion. A small salad is
fine but as a side dish.
and prevent disease,” says Suneeta Lakshmi, Have a light evening meal
certified ayurvedic consultant (luminous- For optimum digestion, dinner should be a
ayurveda.com), “it is important to follow the light meal that is easily digestible like mung
main ayurvedic general nutrition and lifestyle dhal with basmati rice and cooked seasonal
principles”. Read on for the simple tweaks that vegetables, kitchari, comforting soups, and
could help turn back the clock on ageing and light stews.
boost your vitality from the inside out.
Tantalise your taste buds
Wake early Try to include all the six tastes in your daily
Arise before 6am, when nature is waking up, to nutrition: sweet, sour, salty, pungent, bitter,
avoid lack of mental clarity, flagging energy and and astringent so that you feel satisfied. (One
feeling sluggish throughout the day. Maintain a has to take into consideration your unique
routine of eating at the same time every day. mind-body type and any imbalances).
Take it slow Spice it up

Take the time to eat in calm, peaceful Add whole-seed spices like cumin, ground
68 surroundings. Be mindful and pay attention spices and fresh herbs to your meals which
to the meal in front of you while chewing are appropriate for your predominant
and ingesting it. The digestive process dosha(s). This will increase flavour, aid
begins in the mouth, not the stomach. digestion, help to balance your doshas and
boost your meal with antioxidant support.
Don’t multitask while eating
Food needs a proper amount of time to be Go organic
digested by the stomach enzymes, metabolised, Try to eat as much organic food as possible,
and transformed, so avoid eating at your desk and locally-grown produce that is in
whilst working on your computer, and during season. Avoid eating packaged, processed,
calls, as it divides the mind. Especially avoid microwavable foods, and refrigerated
eating meals during stressful scenarios or leftovers that contain very little ‘Prana’
watching violent movies which can influence (nourishing life energy).
the mind and emotions. Once you’ve finished
eating, sit quietly to let your body do its work. Don’t overeat
Eat until you feel satisfied and light,
Don’t skip breakfast to avoid feeling heavy. This is eating to
Breakfast should be light in quantity such around three-fourths of your capacity.
as stewed apple or pear with blanched
almonds and raisins. This is easily digestible Turn in early
nutrition and increases your appetite for lunch, Go to bed before 11pm. The term ‘beauty
which should be the main meal of the day. sleep’ contains truth. The Pitta period of
the night, between 10pm and 2am, is
Lunch like a queen deeply restful and the most rejuvenating
Lunch should be eaten around midday when time for the mind and body.
the digestive fire, or Agni, is at its peak in
“The Pitta period of

the night, between
10pm and 2am,
is deeply restful
and the most
rejuvenating time for
the mind and body”
69
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128
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AND MAKE-UP NATURALLY
LESS WASTE
From carbon-neutral production
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packaging, there are plenty of
ways to reduce the harmful effects
on our planet. While none are a
catch-all cure for our collective
consumption problem, they’re
all a promising start. So, in the
spirit of #lesswaste, join the group
of environmentally-conscious
consumers and choose cosmetics
without plastic. Why not try
Annabelle Minerals new
Reusable Jar (£3.90,
71
annabelleminerals.com)
which is available now.
EASY
STEPS TO
MENOPAUSE
SKIN CARE
Menopausal? Here’s exactly
how to approach your
skincare regime
S
kincare – our bathroom
cabinets are full of it. If
you’re like us, you adjust
your routine to match the
season, but changing it to suit
our hormones as we get older?
News to some people. You may
be thinking ‘what’s the fuss
72 about? I’ve got my anti-ageing
routine locked down,’
but hormone-based skincare
during ‘the change’ requires
a little more know-how.
NOURISH YOUR NH Circle

COMPLEXION
When it comes to your evening
routine, opt for omega-rich facial
oils. During and after menopause,
oil glands aren’t as active, so skin can ESSENTIAL
often dry out. But supple skin is within BUILDING BLOCK
reach! Packed with the good stuff, Hormones influence our skin AR
N
RI M SO
try Vegan Omega Totale Oil Blend cells in big and small ways. One of URRI
(£20, fushi.co.uk) to help support the bigger ways? Collagen production.
your skin’s natural renewal process. See, when women hit the menopause, “’ FOR AN EXTRA
they experience a 30 percent drop in
FACE IT collagen. That’s in comparison to the
BOOST, GENTLY
With all those hormonal fluctuations steady one percent per year decline in GLIDE A GUA
you might find your skin doesn’t collagen we typically see. To transform SHA ACROSS
know whether it’s coming or going. your skin from the inside-out, try
So give Menopause Faace (£29, Vegan Collagen Superfood, £34.95, YOUR FACE
wearefaace.com) a go. With rawbeautylab.com EVERY DAY
collagen-boosting, super-hydrating
OR NIGHT TO
and anti-inflammatory ingredients,
this mask will support your skin ENCOURAGE
through the rollercoaster ride – take BLOOD FLOW”
back control of your complexion.
TREAT YOURSELF
Psst! Sheet masks can be just as effective as moisturisers! Chock-full of our favorite skin-plumping ingredients,
The Orgaid Organic Sheet Mask (£22.95 – four pack, liveinthelight.co.uk) can cool down the skin underneath
to a lower temperature, helping to soothe hot flushes – how about that for a bit of magic? 73
BE COOL REBALANCE YOUR SKIN
Weleda’s Hydrating Facial Mist Cleansing menopausal spots with
(£16.95, weleda.co.uk) can be products designed for acne-prone teens
is a big no-no because ageing skin can’t
a saviour when you’re having tolerate harsh treatment like it did when
a hot flush or concerned about you were younger. Try Cleansing Face
TONE AND FIRM redness. If you’re waking up Balm with Apricot Powder (£18.99,
A powerhouse; ESPA’s Tri-Active Lift during the night, it’s a good idea upcirclebeauty.com).
& Firm Face, Neck and Décolleté
Balm (£52, espaskincare.com)
to keep it by your bed and use
is designed to intensely nourish it as a soothing spray to cool
sagging skin with a vitamin-rich flushed skin.
complex for a softer, smoother,
spot-free complexion.
FIGHT MOISTURE BOOST

BLEMISHES If there’s one ingredient your skincare
When your barrier shouldn’t be without, it’s hyaluronic
SOAK IT ALL UP
function breaks down, your acid. MegsMenopause S.W.A.L.K
If you suffer from symptoms, such as
skin will overproduce sebum Hyaluronic Acid Serum (£24.99,
osteoporosis and mood swings, a
to recreate that depleting lipid megsmenopause.com) helps to
magnesium-rich bath a few times
barrier, leading to hormonal improve the appearance of fine
a week can help get the dosage you
spots. Try Rainforest Rescue lines and is perfect for women going
need. For an extra hit of magnesium,
Blemish Serum, £23, through menopause as it works like a
sprinkle three to four handfuls of
evolvebeauty.co.uk magnet for moisture, helping your skin
Sanctuary Spa De-Stress Bath Salts
cells retain as much of it as possible.
(£7.99, very.co.uk) into your tub.
2021
Beauty
Awards
COMING
SOON...
Join us for a glittery virtual ceremony where
we’ll announce the winners of this year’s
Natural Health Beauty Awards. Visit our
website and follow us on Instagram for the
latest updates, and don’t forget to sign up to
our newsletter to receive your FREE invitation.
See you there!
• Join our host, Lisa Snowdon
• Be the first to discover the latest
natural beauty buys
• Win amazing prizes from
award-winning brands
SAVE THE DATE

19th August
naturalhealthwoman.com/awards
NATURAL Mádara Velvet Wear
Matte Cream Lipstick –
Nudes
Nude lipsticks every Natural
Cool Nude 31, £22.25
Velvety and ultra-spreadable;

your lips will adore this creamy
nude. Enriched with blueberry-
seed oil and shea butter, the
luxuriously soft, antioxidant-
Health woman should own bursting formula will glide onto
your lips like a dream. Each shade
ensures a beautiful, natural colour,
Axiology Bliss Lip Crayon, £23 comfortable wear and irresistible
satin finish. To give your lips a treat,
Axiology knows a thing or two about visit madaracosmetics.com
ethical beauty – and their nourishing
range is no exception. Clean, vegan and
cruelty-free; the lipsticks and crayons
are made with only 10 ingredients, such Kjaer Weis
as kokum butter, avocado, and coconut Nude Naturally
oil, giving them a super-silky, buttery Lipstick – Serene, £44
texture. Visit harveynichols.com to
get your hands on the collection. Certified organic? Tick.
Hydrating? Tick. Creamy
formula? Tick. A lipstick that
ILIA Beauty Colour Block truly ticks all the boxes, Kjaer
76 High Impact Lipstick – Weis has created a range that
Amberlight, £27 you’ll want to wear day and
night until you hit the bottom of
Ilia Beauty knew exactly what they the tube. As an extra-luxurious
were doing when they created this touch, the buttery formula has
shiny, moisturising, ultra-comfortable been infused with many of the
lipstick – and that was, creating same nourishing oils and special
perfection. No exaggeration, this ingredients featured in their
highly-pigmented formula lasts for skincare. Visit naturisimo.com
hours and delivers lasting coverage to shop the best seller.
in one smooth application. Just look
at the reviews! Head to the home of
ethical beauty, naturisimo.com Honest Beauty Liquid
to find the right shade for you. Lipstick – Off Duty, £16
Zao Classic Matt Lipstick – Everyone needs a budge-proof

462 Old Pink, £18.75 lipstick in their make-up bag.
Enter Jessica Alba’s Liquid
If you prefer lipsticks with a matte Lipstick – Off Duty. A perfect
finish, this flirty pink, a Natural peachy-beige, it stays on for up
Health favourite, is for you. Each to eight glorious hours, giving
one is packaged in a unique, shine-to-matte coverage that
varnished bamboo case and keeps going strong through
attractively presented in a bamboo thick and thin. Head to
pouch with drawstring – Zao make-up cultbeauty.co.uk and
is both a beautiful gift and an item to prepare to be amazed.
treasure. For more information, visit
zaoessenceofnature.co.uk
1 3
Zao Refillable Lip
Vapour Beauty Matte
Ink, £18.95,
Smoothing Primer 50ml,
zaoessenceofnature.co.uk
£45, contentbeauty
wellbeing.com
4
bareMinerals BarePro
Performance Wear
2 Powder Foundation, £29,

bareminerals.co.uk
Ere Perez Avocado
Waterproof
Mascara, £22.50,
feelunique.com
5
RMS Beauty
Lip2Cheek, £34,
naturismo.com
T
he temperature’s rising
– hoorah! We’re back in Zao Refillable Lip Ink
the gym and the yoga Sweat-proof make-up I love the fact that lip inks are
studio (and thank utterly budge-proof – I can
heavens for that, too). But that
brings challenges for those of us
JO FAIRLEY swipe on at the start of a Zoom
and it’s still there 90 minutes
who wear make-up, which can Our columnist puts cosmetics later! Finding a natural option
literally slide off the face has been a challenge, but this
in warmer weather and
to the test as things heat up COSMOS organic-certified
sweat-inducing conditions. for summer lip-caring ink comes in three
This month, I’ve been shades – I like deep, cherry-ish
road-testing some products
which really go the distance – but I’d also like to “This mascara
Red Tango 440, which is matte
– and of course sweat-proof, too. And when it’s
77
share an application technique which really swiped its last, you can buy a refill.
makes a difference in humid conditions. You volumises and
know that advice about always leaving 10 BareMinerals BarePro
minutes between applying your moisturiser lengthens while Performance Wear
(which I hope is also a sunscreen) and your Powder Foundation
make-up? That truly does make a difference it conditions, No mess! No fuss! This finally, belatedly,
when you want your make-up to last from converted me to the joys of mineral make-up,
morning to going out-out at night. and won't as it comes in pressed powder form, yet offers
great coverage. It stays in place brilliantly all
Vapour Beauty Matte budge until you day (even in hot weather), but if skin does start
Smoothing Primer to glow, touching up is easy-peasy with the
Primer gives make-up something to ‘cling to’ cleanse" sponge applicator that’s tucked into the
– and as well as smoothing pores, this silicone- mirrored compact. Notably, the impressive
free, talc-free skin-smoother offers plant shade-range spans an inclusive 35 options.
actives to counteract shine. A revelation if
you’ve not used primer underneath your RMS Beauty Lip2Cheek
foundation/concealer before. Doubling as a lip stain, this has the easily-
blendable texture of a cream, yet works like a
Ere Perez Avocado gel. With high levels of pigments, a touch goes
Waterproof Mascara a long way. (I’m fond of soft pink Demure,
The only natural waterproof mascara on the which would flatter any skin tone, one of
market, formulated with lash-strengthening seven shades).
organic avocado and mamey oil (from a
tropical type of apricot). It volumises and
lengthens while it conditions, and won’t budge
until you cleanse. (My tip? A drop or two of oil JO FAIRLEY is the co-founder of Green & Blacks
on a damp cotton pad, one for each eye.) and author of The Beauty Bible. Head online to
Available in classic black only, shade-wise. see her latest projects at josephinefairley.com
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Your plastic-free
July essentials
Make your summer more sustainable with these easy swaps
Urtekram Spicy Orange

Blossom Body Lotion
With sustainability in mind, Nordic beauty
brand Urtekram’s packaging is plant-based,
made from sugar cane waste to help reduce
the amount of CO2 used and provide more
care for the environment. Try Urtekram’s
Spicy Orange Blossom Body Lotion for an
uplifting summer scent. £6.99, available
at independent health stores and Indulge
128
80 Beauty at thefragranceshop.co.uk
KinKind Shampoo Bars

Zao Solid Make-up Removers Make the switch from bottles to KinKind
Zao’s new range of solid, zero-waste make-up removers plastic-free shampoo bars in your family
will revolutionise your cleansing routine. Besides offering bathroom. These award-winning bars give
a make-up remover oil, make-up remover milk and detox you and your family the enjoyable experience
facial cleanser, Zao’s range also includes a set of five certified and results you’d expect from bottled
organic, washable make-up remover cloths to accompany products, but without the plastic and water.
the solid products. From £18.75, zaoessenceofnature.co.uk Plus, each freshly fragranced, foaming bar
lasts up to 50 washes and saves two plastic
bottles. £6, kinkind.co.uk
Imse Sanitary Cloth Pads

Every time you replace a disposable period product
with a reusable, organic one, you do a good thing –
for your vulva and for the planet. Imse’s washable and
reusable sanitary pads are made of organic cotton
and come in a set of three. £19.95, imsevimse.co.uk
ADVERTORIAL
Bella by LaBante
Nereus London Premium Made from recycled materials
Natural Body Wash Duo and featuring gorgeous matte
Packaged in BPA-free, aluminium gold hardware, the Bella in white
bottles, Nereus’ all-natural, beautifully is the perfect eco-friendly summer
scented body washes are perfect for accessory. This beautiful mini bag
those who value sustainability and is still big enough to carry all of
love fine fragrances. What’s more, for your essentials, whether you wear
each set sold, 2kg of ocean-bound it as a cross-body bag or just hold
plastic will be recovered through it by its top handle. What’s more,
Nereus London’s partnership with you will be saving the planet as
Plastic Bank. £40, nereus.uk LaBante plants 10 trees for every
item sold. £119.90, labante.co.uk
Simple Eco Living

Laundry Detergent Sheets
Keep it clean with Simple Eco Living’s natural
laundry detergent sheets. Super easy to use, they
can simply be popped in with your washing, and
they’re powerful, too, so you only need to use one!
Besides containing no harsh ingredients or palm
oil, and being vegan-friendly, the sheets work in hot
or cold water. From £9.99, simplelivingeco.com
81
lavera Basis
Sensitiv
Shampoo Bar
Go plastic-free in your
bathroom with the lavera
Basis Sensitiv Shampoo Bar,
with its plant-based, vegan
formula that will revitalise
and add shine to your hair.
Enriched with soothing,
organic aloe vera and
quinoa, it’s kind to sensitive
scalps, while the foamy
lather gently cleanses and provides intense
moisture for your locks. £8.95 lavera.co.uk
Klean Kanteen Insulated TKPro

A 100 percent plastic-free option, the Klean Kanteen
Insulated TKPro is the perfect flask to have by your
side in the garden, on picnics or for day trips. Make
sure it’s in your bag wherever you go – you won’t want
to be without it! From £34.95, kleankanteen.co.uk
Natural Healing
SIMPLE STEPS TO BALANCE YOUR
MIND, BODY AND SOUL
A DOSE OF WISDOM
Cultivating spirituality can offer
insight, hope, and peace of mind.
It can also help us cope with stress,
to accept problems, and find strength
to make changes. Exploring our
spirituality can also encourage
kindness and a sense of service
to the wider community, which
has been shown to inspire a greater
self-worth. Extracted from Neal’s
Yard Remedies: Mental Wellness:
A Holistic Approach To Mental
Health And Healing by Pat
Thomas (£18.99, DK).
83
ool To Be Ki
I t ’s C nd
The earth-friendly
BEAUTY
movement Conscious of the origins of the products sitting on your shelf?
Meet the women championing sustainable beauty practices
A
t Natural Health magazine, year, with 70 percent ending up in landfill
we like to think of kindness as waste, (beatthemicrobead.org). Reducing
84 multifaceted. You can be kind to the impact that our skincare routine has on
yourself and to other people – but the planet is a sentiment felt by many, so
also towards the planet and its inhabitants. it’s in the beauty industry’s best interests
So the question on many beauty junkies’ to become more conscious of where (and
lips at the moment (ours included) is how) their ingredients are sourced, the
NH Circle this: can the beauty industry step up and
help us become more environmentally
manufacturing and delivering process, as
well as what they’re packaged in. Thankfully,
friendly? Statistics show that annually, a there are a few companies blazing the way.
mere nine percent of all plastic produced Here are the women behind the beauty
by the beauty industry is recycled and that brands that are already making planet-
120 billion units are sold globally every friendly beauty their big priority.
A
H
RR
O
IET IS
MURR
“IF YOU’RE NOT

SURE WHICH
PRODUCTS
ARE KIND TO
THE PLANET,
LOOK OUT
FOR TRUSTED
CERTIFICATIONS
SUCH AS
THE SOIL
ASSOCIATION”
“For us, “Being “We didn’t “A sustainable

sustainability intentional and want to add to skincare
is about honest minimal with the problem” product should
ingredients” skincare reduces consider the
Liha Okunniwa and
the need for touch points”
Witlof Skincare founders, Abi Oyepitan designed
fad formulas”
Caroline van Eeuwijk their beauty brand LIHA Jo Chidley is the
and Cis Nijenhuis came By Sarah London with the intention of founder of natural
together as students to began with Sarah empowering people. skincare brand, The
create a skincare brand Murrell’s sister Beauty Kitchen.
“There are so many
with eco credentials at Lauren’s recovery
products out there, far “My dream has always
it’s forefront. from leukaemia.
more than we need, and been to make the
“I think it’s very important, “Being intentional this has to change. From biggest impact I can
as a brand, to define and minimal with excessive packaging to within sustainability.
sustainability for you and skincare reduces the overproduction, these are Traditionally,
set your unique goals. As need for fad formulas steps we all need to look at. formulations and
long as everyone takes that are used once We didn’t want to add to ingredients have driven
responsibility, the beauty and then never the problem, so we made the beauty industry, and
industry will be able to again. That way, the sure we never use plastic, packaging has always
create a future with less environment is spared only glass, and that our been a secondary
of an impact on our the scourge of one- products are all water-free. concern. I want to do 85
wonderful planet. For us, hit-wonder products. We make things by hand things differently to
sustainability is about being When formulating our where possible, use local create a positive impact
honest about ingredients. skincare, environmental businesses for printing and within the beauty
We use natural ingredients responsibility was packing, and all our shea industry and I applaud
to make products which at its core; from the cooperatives use organic all brands doing the
don’t harm the planet, are recyclable glass methods that have zero same! A sustainable
good for your skin, and packaging to locally- chemicals. All our products skincare product should
improve your complexion. grown plant oils. are multi-purpose as well, consider the touch
Packaging is important as This 360 approach to so you can replace eight points it could impact
well, that’s why we use both innovation informs the products in your from beginning to end,
recyclable plastic or glass, way we operate.” bathroom cabinet and in a circular fashion.”
depending on what’s best.” cut back on waste.”
SHOP THE FEATURE

Bask in the knowledge that your money isn’t negatively
impacting the earth with our round-up of beauty buys.
By Sarah London Beauty Kitchen Vegan

Ivory Shea Butter, Regenerating Oil Serum, Organic Facial Oil, £33, Body Wash, £8,
£25, lihabeauty.com £43, witlofskincare.com bysarahlondon.com hollandandbarrett.com
EVE BOGGENPOEL
Therapy handbook:
Let’s get
scentual
Find your calm with our guide to essential essences
ou probably already know your brain emotional wellbeing. For example, some essential
Y is highly sophisticated, but did you

know it has the power to identify a
trillion distinct scents? It’s easy to
see then, why aromatherapy, which harnesses
the energy of fragrant plant extracts, should
oils act on the brain’s gaba receptors [which
reduce nerve activity] to help you relax. Others,
such as peppermint, are good for digestion as they
work on the calcium and potassium channels
in the body, relaxing [stomach] muscles.” With
86 have such a potent effect on the body. “Plants all this information, it’s hard to know where to
have been prized for their health-enhancing start with aromatherapy. A simple way to begin
properties for centuries”, says TV medic Dr is to consider what you want to achieve, then
Hilary Jones MBE. “They provide powerful investigate which oils might be helpful. Avoid
medicines we rely on every day, such as applying oils neat to the skin, instead, use them
heart medicine, which uses digitalis which in a diffuser, add them to your bath, or even make
comes from foxgloves; aspirin which is derived your own lotions and massage oils. Tempted to
from willow bark; and taxol, used in ovarian give it a go? Here are a few ideas to get you started.
cancer, comes from the yew tree.” We often
describe the essential oils used in aromatherapy Sweet dreams
as the essence or flavour of a plant – their If you haven’t tried lavender to help you drift
compounds help to ensure its survival by off at night, science shows it’s worth a try. A
attracting pollinators or repelling predators. But study at Wesleyan University in Connecticut
these fragrant molecules also benefit us with found lavender oil increases slow-wave sleep,
their antibacterial activity, calming effects, and slows your heart rate and relaxes muscles.
ability to energise. So, how exactly do they work? Other sedative essential oils also help
improve sleep quality, according to research.
Flower power Best oils: Lavender, Roman chamomile,
“Essential oils trigger sensors in our bergamot, ylang ylang, mandarin,
nose and brain, prompting us to patchouli and sandalwood.
release neurotransmitters such as Try this: Fill your bedroom with
serotonin, noradrenaline [a hormone sleep-enhancing essential oils with
produced by our adrenal glands] and the help of an aromatherapy diffuser
endorphins,” explains London GP such as Made by Zen ambient lamp
Dr Nisa Aslam. “These can have a Kasper, £79.99, madebyzen.com and Made
huge impact on our physical and by Zen Sleep Purity Essential Oil Blend, £8.99.
“If you are pregnant,

breastfeeding or have any
medical conditions, always see a
qualified aromatherapist before
using aromatherapy”
87
88
Breathe easy Flex your muscles

Summer colds, hay fever and mild Covid can Whether you’ve pulled a muscle, have stiff,
interfere with your breathing as a result of inflamed joints or simply feel achy, oils with
infection, a build-up of mucus, and inflammation. analgesic and anti-inflammatory properties
Research shows essential oils can ease congestion can ease pain and increase mobility.
and reduce inflammation to help calm symptoms. Massaging them into the affected areas
Best oils: Medical herbalist Sophia Forrester encourages blood flow, helps promote
(@sophiatheherbalist), recommends eucalyptus, healing and removes damaged tissue.
cinnamon, thyme and lavender, while leading Best oils: Chilli, ginger, black pepper,
aromatherapy expert Robert Tisserand suggests wintergreen (for warmth), eucalyptus,
cedarwood, frankincense and sandalwood. peppermint (to cool) and turmeric.
Try this: You no longer have to bury your head Try this: Try Puressentiel Muscles and
under a towel over a bowl of hot water to benefit Joints Roller, £14.99, uk.puressentiel.com.
from steam inhalation. For a blast of healing With 14 essential oils, a four-week trial
essential oils wherever you are, the miniature showed participants experienced a reduction
Puressentiel DIFFUSE And GO ultrasonic in pain intensity, increased muscle relaxation
diffuser, £37.90, uk.puressentiel.com, has and improved functional mobility. You can
Moderate, Intense and Long-lasting also get the preparation in a Gel, Heating
settings to keep you breathing easy. Patches or Massage Oil, from £11.99.
NH Circle YOUR FRAGRANT PHARMACY

If you’d like to enhance your wellbeing with
essential oils, start by collecting a few key
oils and a couple of base mediums, such
as an unscented massage oil or cream.
We love Neal’s Yard Remedies Create
Your Own range of base ointments,
EM creams, lotions and oils (from £7,
MA ON nealsyardremedies.com). The beauty
CANN
of creating your own is you can make
“AROMATHERAPY up small batches, then simply change
therapeutic benefits as needed using the
IS A HOLISTIC
following guide: ointments and lotions –
HEALING up to one percent essential oil for face
TREATMENT and sensitive skin and up to two percent
for the body; massage oils – one drop of
USING NATURAL essential oil per 1ml of base oil. Have fun!
PLANT EXTRACTS
TO ENHANCE in your bath, add one drop of
PHYSICAL AND neroli, one frankincense and three
bergamot to 10 drops of sweet almond oil.
EMOTIONAL Try this: Beautifully fragranced with uplifting
HEALTH. neroli, mimosa & lemon, add a few drops
of Neom Scent to Make you Happy, £20,
CLARY SAGE neomorganics.com, to your bath or diffuser.
IS GOOD FOR
BALANCING Boost your energy
A fresh, uplifting scent can help clear your 89
FEMALE mind, increase your focus and leave you feeling
Be in balance HORMONES.” bright, energised and ready for the day ahead.
Your hormones can play havoc with your Best oils: Peppermint, basil, rosemary,
emotions, especially in the days before your grapefruit, orange, lime
period or in the lead-up to the menopause. Try this: Clear your mind and supercharge your
Fortunately, essential oils can trigger the release energy on the go with Tisserand’s Energy Boost
of serotonin, so they can help you feel more roller ball, £7.50, tisserand.com. With a motivating
balanced during these sensitive times. blend of orange, lime and grapefruit, simply
Best oils: Rose, geranium, clary apply to pulse points for an instant mental lift.
sage, bergamot, grapefruit, jasmine.
Try this: If you feel emotional before your
period, renowned aromatherapist Valerie
Ann Wormwood suggests adding seven to
nine drops of one of the above oils to your
bath. Alternatively, combine rose, clary sage
and bergamot in a ratio of 9-12-9 with a Healing
sweet almond oil base and massage
over your abdomen and lower back. TIPS AND
Keep calm TRICKS
We’ve all faced increased stress and anxiety over Want to use essential oils
the past year, so it’s more important than ever in your home? Try lavender,
to practise self-care. Incorporating endorphin- cinnamon, orange or peppermint
releasing essential oils into your everyday life for your very own
will help you feel calmer and more at peace. deodorising room spray.
Best oils: Tisserand Aromatherapy expert Jo
Kellett recommends a blend of neroli (one drop),
frankincense (two drops) and bergamot (five
drops) to keep stress at bay. If you want to use it
What is the
Saturn Return?
It takes around 29.5 years for
Saturn to complete one full orbit
around the sun and return to
the spot it was at when you were
born. This homecoming is called
the Saturn Return, and it is a
momentous astrological event
in your life cycle.
90
Caggie Dunlop
“It’s a time of
RAPID GROWTH”
Saturn Returns host and Natural Health Beauty Awards judge, Caggie
Dunlop, tells us about her brilliant podcast and favourite beauty buys
I first discovered the Saturn Return during a your twenties are just , well, mine were anyway,
time in Los Angeles when I was actually going filled with mistakes, falling over and getting
through it myself. I was 27 and I started to feel things wrong. But there’s a lot more leniency,
very differently about things and couldn’t quite
put my finger on what was happening. But after
“We have I think. Both, whether you look at that from a
societal perspective or astrologically, it’s just
meeting a bunch of people, from different walks
of life, someone introduced me to the Saturn
this view in the way life is and when you hit your thirties
things become a lot more real. And I definitely
Return. I didn’t have that much understanding
in astrology, but I think the Saturn Return feels
society that think, looking back even two years ago, I’m such
a different person – and that’s because of the
incredibly personal and individual, like you’re the
only one experiencing it, and what I discovered
vulnerability is experiences that were deeply uncomfortable
and painful at the time, but they sort of craft
from leaning into astrology more was that it’s
something we all go through.
weakness and the version of you that you need to be.
You can totally survive your Saturn Return!

we really need What’s interesting about stepping into a
place of vulnerability, if it’s from a place
The premise of the podcast is essentially to create
a toolkit for people who are navigating a negative
to move away that’s authentic, is that it doesn’t feel weak.
And I think we have this view in society that
space. A unanimous theme for everyone that
I’ve spoken to on the podcast is whatever their
from that” vulnerability is weakness and we really need to
move away from that because it’s the complete
91
struggle was, they turned it into their strength opposite. It actually feels very empowering as
and often made it into their career. So I think long as you’re in a place in your life where you
it’s kind of amazing that something I found so can hold space for that.
difficult has now become my career. It’s kind of
I’m really excited for Saturn Returns Live!
ironic that someone like me, who’s historically
You develop a community through hosting a
been undisciplined, has started to focus on all
podcast and I think to have a live show and an
these principles of Saturn and its lessons.
opportunity for everyone to be in that space is
Releasing the podcast during Covid-19 was really nice because everyone is automatically
a no-brainer, but we did have to deliberate for supportive, they want to be there because they
a while. We were like, should we put it on pause? want to be part of something bigger. So I’m really
We just didn’t know how long Covid was going to excited to see how that feels. We’ve all spent so
go on for. But we decided to just crack on with it. much time alone, so I’m intrigued to see how I
Turned out we made the right decision. People respond to suddenly hosting an audience of 350
were leaning into themselves a lot more and people. It’s in my nature to perform, but I’m just
were more open to spiritual or mindful practices also a bit of a homebody as well.
because they didn’t have the same infrastructure
Beauty is one thing I’m really wanting to
of their day-to-day lives. I think this forced people
explore a lot more. I like to keep things quite
to confront a lot of things about themselves. Now,
natural, so I’m loving Irene Forte Skincare and
that’s more of an audience perspective. But I’ve
Votary. My skin recently went through a phase,
not really considered whether Covid influenced
not that long ago, where it wasn’t very happy
the guests that I’ve had. I would probably say, not.
and I think I was using too many products. I
I kind of just go along with the flow of who comes
honestly think the emotional connection to
along or who I find. But it always has to really
our skin is something that’s not that commonly
connect to something very authentic to me – it
discussed. I’m also getting into using a gua sha
can’t just be random.
and I’m a big fan of it! I think people need to
Going through your Saturn Return is a time of be aware and explore these more natural and
rapid growth. It’s like quick-fire lessons from the ancient principles.
universe which is absolutely exhausting because
CL AIRE MUNNINGS
How to be okay with

ORDINARY
Always thinking that you need to be achieving more in life? Reframe
your mindset and you’ll see how happiness is right in front of you…
ave you ever scrolled through
H
Relationship Therapy. “We can feel a sense of
Instagram, admiring the exciting chronic, never-ending stress, as the goal posts “If we’re
lifestyles of the people you follow always move. On the other hand, if we drop this
and then spent the rest of the need to strive, we can relax and be more present always looking
evening begrudging the mundanity of in the here and now, and feel grateful for the parts
your own life? If so, you’re not alone. of life that are meaningful.” forward to how
Today’s way of living has given us all a Much has been said about the human desire
complex about being ‘ordinary’ and led us to to seek pleasure and the ephemeral nature of our we can achieve
believe that unless we’re constantly striving happiness – and the term ‘hedonic treadmill’ was
forward and trying to achieve more than our coined with this in mind. the next step
peers, we’ll be stagnating in our own boring As Dr Audrey explains, this refers to the idea
and humdrum routine. And while this way of that even when we enjoy big gains in our life in building an
92 thinking isn’t necessarily new or unique to the (whether it’s a promotion, a financial windfall or
21st century, it can be incredibly detrimental to a new purchase), the time-scale of our increased extraordinary
our wellbeing. joy is limited due to our brain adjusting to the
“The psychology behind our fear of ‘new normal’. “One of the reasons for this is when life, we’re
being ordinary can point back to an evolutionary we purchase or achieve something, it becomes
hangover and the idea that the weakest in the assimilated into our life,” she says. “Research has ignoring what’s
pack often loses out,” explains psychologist and found that even lottery winners will return to a
mental health expert Dr Audrey Tang, who’s also similar state of happiness around a year after going on in
the author of The Leader’s Guide to Resilience. their win as they were before.”
“When we live in a society with others (and this In other words, our pursuit of the the present
is particularly evident in the animal kingdom) extraordinary isn’t making us any happier than
we tend to understand our place in the pack we would be otherwise. moment“
through acknowledging ourselves in comparison
to others, with the goal being access to Ordinary joy
resources. In humans, we are fighting less over Perhaps, then, we need to realise that
a perceived scarcity of food and water, but – sometimes being ‘average’ is a good thing.
especially in the social media world of today “We might hold the belief that being above
– a need for acknowledgment and validation.” average makes us popular or revered – and this
is true for elite sports people, pop singers, actors
A never-ending treadmill and models,” says Dr Clair. “However, this also
Although it’s certainly good to be ambitious and affects their ability to fit in and to belong, and to
have goals in life, putting too much pressure on believe that people like them just for who they
ourselves to succeed and move forward can be are, rather than what they can do. Feeling like we
exhausting. And if we’re always looking forward fit in and can connect with others is vital for our
to how we can achieve the next step in building overall wellbeing.”
an extraordinary life, we’re ignoring what’s going It helps us to build a more secure sense of
on in the present moment. self-worth, too. “If we only receive love and
“A constant drive to be above average is acceptance for being above-average in some area,
stressful,” says clinical psychologist Dr Clair then we believe this love is conditional and we
Burley from The Birchwood Centre for are only loveable because of our achievements,
HOW ORDINARY CAN
BE EXTRAORDINARY
5 ways to relook at your life and
embrace who you are
Practise gratitude: Instead of thinking about
what’s missing in your life, consider what you
do have. “Gratitude is a wonderful practice
– and it has the extra benefit of generating
oxytocin,” says Dr Audrey. “I would take the
traditional concept further and go around your
house touching objects and saying a mental
‘thank you’. We are very blessed if we have
running water, food and a roof over our heads.”
Understand the idea of balance: Remember

that you simply can’t be good at everything
in life. “Maturity is about recognising our
own gifts and seeing that of others as a
complementarity,” says Francesca. “We can
share our unique extraordinariness with
others, embrace their talents too, and then
accept the ordinariness of the rest of our lives.
It’s a living balance.”
Show some self-compassion: You might

not be jet-setting around Europe or running 93
a multi-million-pound company, but
the chances are you have key traits that
your friends and family love you for. Dr
Audrey suggests reminding yourself of this
often. “Keep a collage of positive words
and descriptions of your strengths,” she
recommends. “And spend time with friends
who value you for who you are, not what
you do.”

See the beauty in mundane moments: “One
evidence-based way to be present and lean
into the everyday moments of life is through
looks, or popularity,” Dr Clair adds. “True mindfulness,” says Dr Clair, who advises
feelings of worth come from unconditional love paying attention to the sights, sounds and
– being loved and valued for who we are, rather smells all around you. By doing this, you can
than what we do.” become more aware of your surroundings
Knowing who you really are, and being and see joy in even the seemingly-uneventful
happy with this, is therefore key. And, for life moments in your day.
and wellbeing coach Francesca Gamble
(who’s also the co-host of the podcast Define your values: Doing this can help
Becoming More Human) understanding this strengthen your sense of self and remind you
can be transformational. who you are. “Reflect on your current internal
“People who are fearful of being considered value system, what is it that you truly believe
‘ordinary’ are afraid of not being seen, and very in?” recommends Francesca. “What are your
often that is an issue of a fragile sense of self,” she values? What are your set of beliefs? Where are
says. “You may fear being ordinary could result you trying to get to in life and what’s stopping
in losing who you think you are, but in reality, it you? Who can help you?”
could become the making of who you really are.”
IMPROVE your
WELLBEING
with
NIKSEN
Explore the Dutch concept that
embraces the true art of doing
nothing, on purpose...
94
T
hese days, we’re so accustomed to Time
defining our worth by how busy Rule number one: stop watching the
we are that the art of relaxation has
been lost for many of us. However,
“Niksen is clock. In other words: there’s no time
limit. Like sex, you can’t plan niksen.
according to Maartje Willems and Lona
Aalders, authors of The Lost Art of Doing
suddenly having Of course, you can, but then it loses its
spontaneity and becomes mechanical.
Nothing: How the Dutch Unwind with
Niksen (£12.99, The Experiment LLC), the
nothing to do You sacrifice its essence. Philosophical
questions about time tend to remain
Dutch have been sitting on the solution:
niksen. “There’s little to it, but niksen is
and not finding unanswered. For example, what exactly
is time? Why do we talk about ‘wasting’
suddenly having nothing to do and not
finding something new to do,” they say.
something new or ‘stretching’ time, when, in actual fact,
time keeps going forward, consistently,
“Or instead of doing an activity, niksen is
cancelling it and replacing it with absolutely
to do... replacing as straight as it gets? How does time
shape the way we live? Why is it that
nothing at all.” The nice thing about niksen
is that it has no goal whatsoever. But, before
it with absolutely time seems to speed up every now and
then? When it comes to niksen you have
we put our feet up, let’s take a closer look at
the three basic conditions.
nothing at all” to ask yourself: Do you have the mental
space to take everything you know
about time and send it packing? To ‘lose’ FIGHTING DISTRACTION

time, or at least to stop watching it? If your When your head’s full of stuff you’d
answer is “yes,” then you’ve successfully rather not think about, and you feel as
cleared the first hurdle. though you’re going insane or you’re on
the verge of burnout, you may fall victim
A calm mind to distraction. Here are some tips to get
It takes practice for you to fully accept that you back on track:
doing nothing has a place in this life. As a • Switch off your smartphone. We’re
novice, you have to first check whether you living in an age in which multitasking has
have the inner calm and won’t be distracted become the norm, with smartphones as
by all kinds of ruminations and other stimuli. a source of endless distraction. We’re still
When you’ve just downed your sixth cup of going through work emails over dinner,
coffee, there’s not much point in trying. It will reading the news, and second-guessing
be too much of an effort and you’ll feel bad every decision we made throughout
about yourself – and indirectly also about the day. This is more likely in some
niksen – and throw in the towel. Like you professions than others, but anyone can
would with a diet that is so complex it requires receive negative feedback in their inbox
you to consult a hefty book or complicated and accidentally look at it in the evening
diagrams to see whether a food is permitted or on holiday. Constantly being on email
or not and you suddenly discover that you’ve generates fresh input for your churning
accidentally eaten something forbidden. mind and ruins your niksen. Try switching
Moments for niksen present themselves often the device to airplane mode while doing
enough, but you have to learn to recognise nothing and relax.
them. Lots of tasks on to-do lists can be
deferred. It’s great to cross things off, so you • Do nothing in a place where you
end up with a blank slate, but postponing like to be. As mentioned, you need to
them isn’t always wrong. Sometimes there’s create space in your head for niksen.
Likewise, it helps to create a place – or
95
simply too much on your list. Emptying the
dishwasher is a noble task, but you could just a little corner in your house – that you’re
take the clean plates out as and when you proud of. Perhaps you once put up your
need them. In some cases the kitchen cabinet own bookshelf, or you have a plant that’s
can be skipped all together. And please don’t still alive three years after you bought
work with reward systems, the kind where you it. These provide positive conditions for
ask yourself: Did I work hard enough today doing absolutely nothing. You can watch
to let myself do nothing? The answer to that them and compliment yourself on your
question is “yes.” All right: is your head clear? success. Or if someone else put up the
Yes? Great! Let’s move on. shelf, be thankful. With this excellent
foundation in place, you can retreat
A good place into a lovely dreamworld.
The final hurdle is your environment. You can •Save it for a rainy day. Make sure
have people around, sure, but they should all your basic needs have been met:
be totally on board with you just sitting in a you’ve been to the bathroom, you’ve
corner, doing nothing. You can shift something eaten or have nice food in the house for
like a chair here and there, but that’s as far later, and above all you’re not wearing
as it goes. It’s okay if there’s a colleague or uncomfortable clothing. Niksen while
a child nearby asking questions, but they wearing a belt that’s cutting into your
mustn’t judge you or make you feel like you are stomach isn’t much fun. And doing
‘wasting’ your time. If that doesn’t bother you, nothing is done best in a place where
then great, but people giving you the side-eye the temperature is just right: not too hot,
Taken from The
can make niksen a lot harder. We should all be not too cold. If you’re really hopeless at
Lost Art of Doing
on the same page. When someone close to you doing nothing, try starting on a rainy
Nothing by Maartje
doesn’t get it, show them this book. As soon day. It won’t feel so weird that instead
Willems and Lona
as these three conditions are met, you can of going out to buy supplies to finally fix
Aalders (£12.99,
embark on the big, wonderful adventure that up your roof terrace, you’re just sitting on
The Experiment
is niksen. the couch, watching the rain.
LLC)
96
A powerful way to keep
consistent with your yoga 97
practice is repeatedly
performing the same
flow every day
Natural Living
DISCOVER THE LATEST FOR
A GREENER, HEALTHIER LIFE
GARDENING RITUALS
Taking time out to observe your garden helps
you tune into nature and look after yourself.
Try this when you’re next in your green space:
Take five deep breaths. Inhale through your
nose and exhale via your mouth. Breathe in
for five seconds and exhale for 10 seconds.
Breathe for longer if that feels natural. When
you are relaxed, focus on three things that you
can see, three things you can hear, two things
you touch, two things you can smell, and one
thing you can taste. Extracted from The Joy of
Gardening: The Everyday Zen of Mowing the
Lawn by Ellen Mary (£11.99, Greenfinch).
99
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HEATING UP
LIVING notebook TREND
ALERT Back-to-work
meditation
After months
GUILT-FREE SHOPPING
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of furlough and
working from
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a conscience, offering a guilt-free online
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clothing, plastic-free toys and books as well
as beauty products, home and garden and a
or and mindful apps
continue their surge as we
slowly return to ‘normal’ life.
wide range of groceries from the best ethical

producers. Every purchase supports many
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Bright and early
time raising vitally-needed funds for Amnesty News, We’ve all heard of the phrase
‘the early bird catches the worm’,
International UK. To shop ‘til you drop, visit
amnestyshop.org.uk
trends and but contrary to popular belief,
around 50 percent of the UK
tips from population aren’t morning or
NH HQ evening-oriented, but work
best around midday instead.
TSustainable renovations
E
After so much time at home, we’re all feeling the itch GO COCONUTS
the PLAN
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changes can get resource-intensive and if you’re an nourishing coconut water haircare range
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102
“Every tiny decision

makes a difference” ST
AC
EY CART
ER
Businesswoman Rachel Mason explains the sustainable, “WE ALL HAVE

natural-living hacks she’s incorporated into her THE CAPACITY
TO MAKE
life that have transformed the way she lives
SUSTAINABLE
CHANGES , BIG
T
here are so many motivations for childhood as my mum always used to say to
me when it comes to sustainability. us: ‘turn off the lights, save the penguins!’. OR SMALL AND
Primarily, I think about the planet I think the younger generation are
that my son and his generation will very clued up on sustainability, especially RACHEL IS A
inherit. I’m also a huge animal lover and so in comparison to my generation and GREAT EXAMPLE
to think that particular habitats, such as the above. I just hope it’s not too late!
OF HOW TO
rainforest and the When I set up
ice caps, might no my wellness brand DO THAT ”
longer be around is (Our Remedy) at the
heartbreaking. Doing
my bit makes me feel
“Last year, beginning of 2020, I
wanted to make sure
more optimistic. Last
year, I decided to go
I decided to go completely everything we did
as a business was 103
completely plastic-
free for a week to
plastic-free for a week as planet-friendly
as possible. Every
highlight just how
much is used for
to highlight just how piece of packaging
sourced, everything
our everyday items
and weekly food
much is used” we’ve bought for our
shop, and our mailer
shop. I documented bags (which are
it on social media compostable) have
and was so pleased been chosen with the
to be able to start environment in mind.
a conversation around it. I strongly believe Personally, I try to buy my clothes from
that every tiny decision makes a difference; the second-hand clothing app, Depop, rather
from the soap we have in our bathroom to than buying new ones. For cleaning the
the milk we buy for our coffee. Which means, house, I use either ‘Ocean Save’ refill pouches
Rachel Mason (32)
for me, it’s so important to do my bit both or I fill empty bottles with homemade
is the CEO and
in my business and as a family. My son was lemon and vinegar solutions for cleaning.
founder of Our
in reusable nappies when he was younger – Of course, it’s not always smooth sailing!
Remedy, a natural
which I recommend to anyone with a baby My husband likes to buy kitchen rolls and
wellness brand
as you save so much money – and I always refuses to use tea towels, so I do buy them,
offering a range
take him food shopping with me. He walks but I make sure they’re in the paper wrapping.
of sustainable self-
around the supermarket saying ‘we don’t get It’s a bit of a compromise, but we have to
care and cycle-care
that one mummy, it’s got plastic’. I’ve also meet in the middle. For anyone wanting to
products. For every
taught him about what we recycle and so from try to be more eco-friendly, I would say, try to
product sold, the
a very young age (he’s three and a half now) share outfits with friends, buy second hand
brand donates to
he will always empty food into the compost and always donate what you don’t want to
Bloody Good
bin. I want to teach him not to be wasteful; homeless shelters or women’s refuges. Soap
Period, the UK’s
he often says ‘we don’t be wasteful, we want bars over bottled shower gel and shampoo
leading Period
to save the polar bears, the penguins and the is the one thing I can convince most people
Poverty Charity.
Arctic wolf!’. This actually comes from my to at least try. It’s such a simple swap!”
“The more
you can
make
from scratch
the easier
it is to
avoid plastic
goods”
5 TIPS TO HELP YOU HAVE

A SUSTAINABLE SUMMER
1. PACK YOUR PICNIC PROPERLY 4 WAYS TO USE UP LEFTOVER FRUIT
“Try biodegradable tupperware, Huski Home’s coconut cutlery,
104 or non-plastic straws,” suggests food waste expert Emilie Vanpoperinghe M A K E A SAU C E
(oddbox.co.uk). “Beeswax Wraps is another great company
offering an alternative to cling film, with compostable wraps
TURN A GLUT
that are made from organic cotton and beeswax.”
INTO CHUTNEY
2. PREP YOUR FOOD AHEAD
The more you can make from scratch, the easier it is to avoid
plastic packaging. “Make a salad or two, such as Panzanella, a few dips MAKE ICE CREAM
and bring along some fruit,” says Emilie. “If you’re short of time,
ChicP makes wonderful summery dips using surplus fruit and veg.”
SOAK IN ALCOHOL
3. SWIM IN STYLE…
“Finisterre makes their swimming costumes and trunks F O R C O C K TA I L S
from regenerated nylon waste collected from oceans and
landfill,” says Emilie. “Plus 10 percent of their profits go
to Surfers Against Sewage – a brilliant initiative that is
IF YOU DO ONE THING…
leading the fight against plastic pollution in our oceans.”
save your scraps for stock
4. LATHER UP WITH AN ECO-SUN CREAM More potato peelings than actual roasties?
You might not be going away this year, but even British weather requires Squeeze all you can out of kitchen scraps.
sun cream. “Chemicals in regular sunscreen can be toxic, not only “Every time you make a meal throughout the
for our skin but for our oceans too,” says Emilie. “Green People’s sun week, instead of throwing all the organic waste
tan lotion is free of parabens, artificial fragrances, harsh additives and into the compost bin, pop it into a container
predominantly made with natural, organic ingredients.” in the freezer instead,” says Emilie. “Root veg
peelings, carrot tops, onion skins, mushroom
5. HYDRATE! stalks and herb stems alike; anything goes.
“Ditch disposable plastic bottles and stay hydrated with a reusable At the end of the week, empty everything into
bottle instead,” advises Emilie. “24 Bottles (24bottles.com) a heavy bottomed pan, season with salt, and
have calculated the carbon footprint it takes to make their cover with water, add a bay leaf or two and some
bottles, from the raw materials to packaging and transport, turmeric. Then bring to the boil, reduce the heat,
and offset the carbon emissions by planting trees.” cover and simmer up for a couple of hours.”
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What happened when
I GAVE UP
PLASTIC
Wondering how to go
plastic free? Harri Murrison
discovers that it takes
one small step at a time
A
s someone who's carried a Chilly’s
water bottle for a while, enveloped
leftovers in wax wraps, and washed
my hair with refillable shampoo
and conditioner, I considered myself to be
reasonably conscious of waste. Or so I thought.
Plastic Free July has finally hit the
mainstream agenda. From the public outcry
at the shocking final episode of David
108 Attenborough’s Blue Planet II to a number of
initiatives such as Plastics Pact – a collaboration
of businesses which has set a target to eliminate
unnecessary single-use plastic, for all plastic
packaging to be re-usable, recyclable or
compostable, and for 70 percent to be recycled
or composted by 2025. But with everyday life so
dependent on a vast variety of plastic products,
making the shift to a life without plastic can
feel like a real challenge. However, the good
news is, there are many simple ways to cut
down on plastic use – and if you think that one
person using less plastic won’t save the planet,
remember this is how all positive change begins.
Getting started
Cleaning up my act I'm fortunate to live near a small town that
While striding down the aisles of the has a strong high street of independents.
supermarket, the scale of this plastic-free I have a butcher, greengrocer, and bakery.
challenge suddenly hit home. Everything, Virtually everything in the greengrocer is
including meat, fish, cheese, pasta and washing loose and, hurray, it has brown paper bags
detergent comes swathed in plastic. I discussed to put things in (why don't supermarkets
my predicament with sustainable blogger provide these instead of those flimsy plastic
Karen Maurice (@n4mummy). She agrees it’s ones?). Things were certainly looking up!
a huge challenge for consumers, but suggested However, embarking on a zero-waste beauty
I make some small changes to my habits first. routine was one area that might be more
“Just think about tampons – wrapped in plastic tricky to tackle. To me, it seemed like I was
– we’ll use approximately 11,000 in our lifetime. about to take on an impossible task.
So, if you switch to a reusable or disposable Most beauty products are packaged in
plastic-free alternative, that in itself is going to plastic – think of all of the plastic compacts,
make a big difference.” lipsticks, squeezable tubes, jars, caps and
pumps – and, if I’m being honest, I have

allowed my vanity to overlook the amount
of plastic I was using. When I was asked if I
was happy to live plastic free, I thought, “How
Plastic-free
will I survive without hyaluronic acid?!” I’m
not kidding – skincare is my religion. So, not
sure how to figure out my next steps, I spoke
checklist
to Karen again, asking what she thought.
“Everyone’s skin is different and perfecting
your own skincare routine is an art, so I totally
understand the fear of changing it," she said.
"I would recommend starting with easy things
like, switching to reusable facial cleansing
cloths and pads, or start by using a solid facial
cleanser. They’re relatively inexpensive and it’s
an easy way to try a new brand.”
To make simple sustainable swaps, I turned Denttabs – Toothpaste tablets –
to two ethical online stores. One was called Fluoride, £4.15 (1 month supply),
Eco-Able (eco-able.co.uk), offering a wide theplasticfreeshop.co.uk
range of sustainable and eco-friendly products,
including a Box of Swaps, Reusable Wipes
and Sweet Orange Shampoo and Conditioner
Bars. But I’d also suggest browsing The Plastic
Free Shop (theplasticfreeshop.co.uk). A go-to
resource for people like me, who are looking to
dramatically reduce their plastic consumption;
it’s the perfect place to start your plastic-free
journey, and who knows where it might lead.
109
Changing my ways Zero Packaging Veg Box, £15.35,
If I’ve learned anything from going plastic riverford.co.uk
free, it’s that there are some really wonderful
sustainable products out there, and luckily,
zero-waste goods are getting more popular.
But if living with lower levels of plastic
was easy, everyone would be doing it. We
may all accept that plastic is harming the
environment, but living entirely plastic-free
is not always as convenient. Avoiding it can
be tough, but we don't have to boycott all
the brands we love though. The key is to do it
gradually, introducing a few changes at a time.
Laundry Liquid by SESI – Scented,
from £3.20, nowastejose.com
“There are some

really wonderful
sustainable brands
out there”
Compostable Sponge Cloths,
£3.60, eco-able.co.uk
Sustainable
SHOPPING Treat yourself while giving back
Rude Health Organic Ultimate

Almond, £3, sainsburys.co.uk
(Five percent of all profits go
to charity)
Shimmer Balm, £3.95,

drpawpaw.com (15p from
each sale goes to Teenage
Cancer Trust)
110
Saalt Cup – Seafoam Green, £25,
saaltco.uk (With every Saalt Cup
purchase, Saalt donates to Her
and Period.org)
Clear Skies Cleansing Powder, Sterling Silver & Rainbow CZ

£18, tropicskincare.com Crystal Eternity Ring, from Fredrika Midi Slip Dress
(Tropic have partnered up with £9.95, jewellerybox.co.uk (10 – Cream, Cockatoo
United World Schools, so every percent of revenue from sales #WearAndCare, £59,
order placed helps fund a day of the Fierce collection goes sugarhillbrighton.com (£5 will
of education) to the Mosaic Trust) go directly to Rainforest Trust)
’Paradis’ Skinny Travel
Yoga mat, £55,
kinyogamats.com
(Five percent of profits
go to Fauna & Flora
International)
Caring Hand Wash, £9.99, Chantecaille Luminescent

nursem.co.uk (Nursem gives a Eye Shade – Pangolin, £48,
month’s worth of hand cream cultbeauty.co.uk (Tikki
to a nurse or midwife) Hywood Foundation)
Espadrille Alpargata – Oxford

Tan, £44, toms.com (For every
pair of TOMS shoes purchased,
a pair of new shoes is given to a
child in need in partnership with
humanitarian organisations)
111
Nkiru Quartz, £125,
palaeyewear.com (For
every pair of sunglasses sold,
Pala give back to eye-care
programmes in Africa)
Espresso as Martini Mug, £12.50,

whitestuff.com (White Stuff
donates one percent of total
profits to charity every year)
Ivory Mini Flower Bomb Hoops, Time to Relax Essential Oil

£75, tadaandtoy.com (Five Blend, £20 greenpeople.co.uk
percent from each sale goes to (10 percent of net profits goes
Aspinall Foundation) to Ehlers-Danlos Support UK)
UP for GRABS
This month’s selection of fab giveaways
Win! A bundle of Little Win! A delicious
Butterfly London goodies Worth
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restaurant-quality Worth
Little Butterfly London aims to bring dining experience from £250
the purest, kindest skincare to mothers Noble House Prepared
and babies – and Too tired to cook? Craving restaurant
we’re delighted quality food? You’re in luck because Noble House
to offer three Prepared are offering five readers the chance to win a
lucky winners the £50 voucher to spend on a superb selection of meals,
ultimate treat for sumptuous sides and delicious desserts. Sourcing the
new and expectant finest ingredients to create culinary masterpieces,
mothers. The all dishes are freshly frozen to maximise flavour and
Pamper Gift Box delivered to your door.
includes a luxuriously soft cotton towel and three vegan A prepared food brand
skincare products: Cocoon of Bliss stretch mark butter with a difference, it
(150ml), Scent of Seas toning serum (150ml) and Fresh promises to exceed all
Meadows cooling leg gel (100ml), all presented in a expectations thanks
beautiful gift box. All of Little Butterfly London’s products to the impeccable
are certified organic by Ecocert and are totally free from credentials of their
artificial fragrances, parabens, silicones, paraffin, mineral executive chef. To shop
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112 the most sensitive and eczema-prone skin. For more
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Win! A luxury hand Win! A Purearth

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Somerset Toiletry Co. Purearth is a London-based, certified
Tired hands? Over-sanitised and over- organic health and fermented drinks
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Co.’s hand care bundle is worth £250 adaptogens, medicinal mushrooms, ayurvedic herbs,
and is the perfect nourishing treat to kefir tonics and their signature raw cold-pressed juices,
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nourished for a year, and beyond! All
help improve overall health and support liver function.
products in the bundle are cruelty-
Satisfying and delicious, this cleanse is suitable for all
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travel or popping in a handbag. Visit Visit purearth.co.uk
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Enter online at naturalhealthwoman.com

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S tars
AQUARIUS Jan 21 – Feb 19
Close partners will be firing on all
cylinders, so throw yourself behind
their plans and you’ll go further faster.
Luckily, there’ll be affection to smooth
over any rough edges. Around mid-
month, it will make sense not to worry
about what you can’t do anything about.
PISCES February 20 – March 20

You will demand attention and why
not? This is your time to sparkle in the
Find out what July has in store spotlight. But you will have to set aside
space to sort out practical matters as
for you with Marjorie Orr well. If you’re burning the candle at
both ends, boost your stamina. Not
LEO being perfectionist will also help.
JULY 24 - AUGUST 23 ARIES March 21 – April 20

You’re in a dynamic mood, so you’ll In a passionate, competitive and
sweep obstacles to one side and forge go-ahead mood, you’ll be hasty when
ahead, but you will also need to take running into setbacks. Slowing down to
time out to recharge. Close partners make considered decisions will be wise.
may not be on the same wavelength Demanding your own way at home may
as you, so tread gently and don’t be not bring the results you want. You’ll
critical. Later, you’ll treat yourself and be more successful if you can sweep
spend money on presents just for you. loved ones up in your enthusiasm,
VIRGO August 24 – September 23 TAURUS April 21 – May 20 113

You’re always good at taking a back Chatting constantly and skipping
seat, so won’t mind lying low for a round a busy schedule you’ll need
while. Friends will rally round with to manage your time well. A minor
support and sensible advice. Your family drama will test your patience,
mischievous sense of humour will but speaking your mind too directly
rescue a few tricky moments though may not lead to a speedy closure. Later,
try not to be overly forceful. ‘Live and you’ll move into a fun and sociable
let live’ will need to be your motto. phase with loved ones indulging you.
LIBRA September 24 – October 22 GEMINI May 21 – June 21

You’ll take the lead and expect SAGITTARIUS Nov 23 – Dec 22 Getting your personal finances
others to follow behind and demand Secretive and determined, you’ll in shape will be your priority since
your achievements are recognised. forge ahead slowly to resolve financial you’ll want more for treats and extra
Energetic friends may be a touch and emotional tangles. However, savings for peace of mind. You’ll have
argumentative, but together you’ll answers won’t come instantly, so inspired ideas and only one major
make fast progress. In a tricky you’ll need to be firm as well as hurdle to cross when an old obligation
situation at home, stamping your flexible. Out on the social scene, ties you down. Later, you’ll have
foot simply won’t work. Instead, you’ll be mixing with a fun crowd a chance to relax at home
try to be subtle and strategic. and exploring new, exciting activities.
CANCER June 22 - July 23
SCORPIO October 23 – Nov 22 CAPRICORN Dec 23 – Jan 20 Your birthday Sun will put a smile
On your toes raring to go, you’ll A feeling of togetherness with your on your face and a spring in your
have adventure on your agenda. partner will be important, though step. Your bouncy approach will
At times, you may come across as there will be tussles behind the scenes make everyone sit up when you
bossy since you’ll expect everyone over money. Getting uptight won’t walk into rooms. However, a financial
to dance to your tune and move at work, so a steady, persistent push hitch will require a steady hand on
your pace. But you may not have will be needed, which won’t always the tiller – persevere and you’ll start
enough time to cope with everything, be easy. But you’ll be pleased as you to see results. If partners dig in their
so you’ll need to prioritise. make progress towards your goals. heels, find a way to agree to disagree.
Sound bathing
JANE ALEXANDER
Our columnist embraces the healing power of the gong
I
experienced my first sound bath many Studies have found that sound bathing can
years ago at a retreat in Portugal. The low, “The beauty of help soothe anxiety and that it may even help
deep sound of the gong reverberated people suffering from chronic pain. ‘Sound
through my body until my bones sound bathing bathing emits an extremely low frequency
themselves seemed to vibrate. At first it (ELF) vibration that infiltrates the body and has
felt almost too intense. Strong emotions, is that you been reported to create a natural pain-relief
predominantly grief, welled up and tears slid process,’ says Cassandra. She points to research
114 down my cheeks. Then, slowly, my body let go don’t need to by Sharry Edwards (soundhealthoptions.com)
as if it were thirsty for the vibration, drinking in who found that ELFs in the range of 4-13Hz
the sounds. By the end of the session I was so do anything produce a meditative state of mind. An ELF of
deeply relaxed that I could barely stumble back 10Hz can lower blood pressure while the lowest
to my room. That night I slept more deeply than except lie down, ELFs of 1 – 3Hz are likely to induce deep sleep.
I had for years. ‘It’s an immediate and effective way to
Since then I’ve grabbed every opportunity get cosy, relax achieve deep relaxation,’ says Cassandra.
to sink into sound baths and I’m lucky that ‘Anyone struggling with insomnia, anxiety,
there are several gifted practitioners near my and listen” depression, anger issues or chronic pain
home in Exeter, including Cassandra Collins may find it a transformative way to release
(cassandracollins.co.uk). “We human beings underlying causes and emotional blocks.’
are idiophones,” says Cassandra. “It means we Over the last year I have really missed the
create sound and release waves of sound that bliss of a live sound bath and I can’t wait to get
radiate into space. Instruments like the gong back into the groove. While you can get good
contain the same potential so they resonate effects from a virtual sound bath, nothing beats
and vibrate at a cellular level.” lying down on your mat surrounded by fellow
Sound bathing has been practised around sound bathers. Many practitioners will offer the
the world for millennia – from the singing option of some gentle yoga moves or breathing
bowls of Tibet to the didgeridoos of Australia. exercises to slow you down in readiness. Then
Now it’s enjoying a surge of popularity you simply get yourself cosy with cushions and
as researchers have found that lying blankets (I like to wear an eye mask, too) and let
down and listening to the sound of the sounds wash over you. They’re random so
bowls, bells and gongs is as effective as your brain doesn’t have to work at following a
meditation for inducing the relaxation rhythm – you just let everything go.
response (where our bodies fall into the
rest-and-repair state of the parasympathetic JANE ALEXANDER Jane’s book
nervous system). The beauty of sound bathing Ancient Wisdom for Modern Living
is that you don’t need mental discipline; in fact (Kyle Books, £14.99) is available now.
you don’t need to do anything except lie down, Follow her on social media as @exmoorjane
get cosy, relax and listen.
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The UK’s top holistic wellness magazine

THERAPIES | BEAUTY | WELLNESS | MEDITATION | ESCAPES

Be your own Gwyneth

Plus! GO PLASTIC-FREE FOR GOOD WHY WE’RE TALKING ABOUT SOPHROLOGY

Art Director James Philp

@naturalhealthwoman @naturalhealthwoman @natural_mag @naturalhealthbeautyawards

UP FRONT 24 MOVE, HEAL, RESTORE 5

Share your views and win amazing prizes!

We love hearing from our readers – write to us at letters@naturalhealthwoman.com

NATURAL notebook undiluted.

R Are you looking for natural remedies to help manage your

a five-year battle with the condition, Emily embarked on a

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Is sophrology the new

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for Yeo Valley Organic’s Super Thick 0% fat range, well,

what are you waiting for?! Perfect for breakfast, snacks

Raspberry & Blackcurrant add three tablespoons of the grains and

your fruity fix, head to

Cornish crab linguine

Salad of baby artichokes,

For the carta di musica:

that allows health to thrive rather than just

Antioxidants and food

Eat the rainbow

This edited extract has been

Turn over for

Time for a change of

Best for wellness and magic

Best for nature immersion

The Arrigo Programme bespoke healing programmes, understanding the underlying

MAKE YOUR HOME A

the vibrational energies of love, happiness

MAKE A JOYFUL BATH BOMB

to your internal truth, joy and Method

and enjoy the space. stirring constantly.

For bright eyes... For squeaky-clean skin…

FOR DETOXIFICATION AND REPAIR

For radiance on the go...

Holiday WHETHER YOU’RE

it is incredibly important for overall health

daylight hours. Here are my top tips on how to

YOUR having beautiful skin is not a high priority for

Don’t forget SPF

Use a konjac sponge

Get enough beauty sleep

A and symptoms of disease and

Take it slow Spice it up

“The Pitta period of

NOURISH YOUR NH Circle

FIGHT MOISTURE BOOST