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 Next
NH Circle ED’S LETTER
ISSUE
on sale

I
t’s a new year and a new chance to get 16th February
lly Treacy

Jo
organised and ready for all that 2023 has

Fairley
to offer. But, what if too much structure,
routine and predictability was diluting your ability to
Ho

move through life with curiosity? It’s what we’re talking about
ld over on page 56 this month and how to experience wonder
fe like a child. As I read through the feature, I realised that I’m
J
ss

ay
anie Pa

ney Godda
very open to experience and feel absorbed by more awe in
my life, but wondered if a curious mindset is something that
Del

gets diminished with age and responsibility. Our first celebrity

Welcome
rd
e

Ra cover star, Ella Mills agrees and says: “I really appreciate

seeing life through my children’s lens.” It’s something I notice
when watching my own son move with curious excitement as

Ella
FEBRUARY 2023
Liz Frost

he experiences a plethora of ‘firsts’ and I’m inspired to model

Mills
trying new things and pushing myself out my comfort zone. In
fact, you can read all about my remote Reiki treatment on page
102, and the special message I received about taking the leap
to try something I’ve been thinking about doing. If you want
to embrace being a beginner again, head over to page 88 to

Ja
niella Gray

ne
discover how to let go of fears of failure and start learning new

Alexan
skills. Because awe and wonder is not reserved for the young,
in fact a mid-life awakening could be just around the corner
Da

de
r
(p70), but if you don’t want to do it alone, finding your tribe is
easier than you think. Flick to page 110 for easy ways to find
k 
your community. Here’s to curious new beginnings!

Pa
c
Coppo

tsy Kensit
ura

Holly
La

Cl
o
a Cann

aire Paphit
Holly Treacy
Editor, Natural Health naturalhealthwoman.com
m
Em

i
Cover photography: Sophia Spring

Editor: Holly Treacy Art Director James Philp

Dual Content Creator Laura Coppock
Content Creator Liz Frost
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 Contents FEBRUARY 2023

5
UP FRONT 26 BODY NEWS
8 OVER TO YOU The latest in the world of physical wellbeing
Your views, plus the chance to win our 27 EMMA CANNON
star letter prize Our columnist explains how we can nourish our qi
9 NATURAL NEWS 28 DISCOVER PILATES
The latest in the world of holistic wellbeing Find out why Pilates has taken the wellness
12 WELLNESS HOLIDAYS world by storm and try it for yourself
Are micro retreats the new wellness getaway?
14 NH IS TALKING ABOUT NATURAL FOOD
The wellbeing benefits of tuning into 36 FULL OF FLAVOUR
your circadian rhythms Plant-based recipes inspired by Middle Eastern
15 PATSY KENSIT cuisine from author Sally Butcher
Our columnist on how to respond with love 40 HAPPY FOOD
even when someone is being unkind Could the right diet help you shake off anxious
16 COVER STAR: ELLA MILLS thoughts and calm your body and mind?
The founder of Deliciously Ella talks everything 43 FOOD NEWS
from plant-based food to motherhood The latest in the world of nutrition
45 HOLISTIC HEALTH COLUMNIST
NATURAL BODY Claire Paphitis asks: How can you send
yourself love?
22 CALM YOUR VAGUS NERVE
Discover the secret to staying zen, even 46 THE GOOD VIBES DIET
when chaos erupts Foods to boost your energy, immunity and mood

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 BEAUTY
76 MY FAVOURITE
MOOD SHIFTERS
Jo Fairley reveals her top product picks
78 TRIED AND TESTED
The NH team discover how to create the
perfect make-up base
80 BEAUTY SKINCARE 101
Follow our top guide to getting your
skincare regime right

HEALING
88 EVERYDAY KINDFULNESS
Subscriptions
How to let go of fear-of-failure, and SUBSCRIBE TODAY AND GET
embrace trying something new SIX ISSUE FOR £29!*
SEE PAGE 106
90 THERAPY HANDBOOK
*T&CS APPLY
Is cold-water swimming the key to
unlocking your physical, emotional and
social wellbeing?

6 94 DECIPHER YOUR DREAMS

Your deep-asleep thoughts unravelled
MENTAL WELLBEING SPECIAL
52 IT’S GOOD TO TALK
The mental wellbeing benefits of speaking to NATURAL LIVING
friends or therapists
102 WHAT HAPPENED WHEN
54 HAPPIFY YOUR DAY … I TRIED REMOTE REIKI
Little uplifts to keep you in the happy zone Editor Holly Treacy tries out reiki from
56 FEEL AWESOME a distance
Discover the power of wonder and reap the 104 HOROSCOPES
wellbeing rewards Discover what this month’s stars have in
58 NATURAL HIGH store for you
Simple exercises to boost your mental wellbeing 105 LIVING NEWS
Find out the latest in the world of
sustainable living
AGEING 108 JEAN GENIES
66 AGE-PROOF YOUR HAPPINESS Embrace sustainable denim with Fanfare
This simple key-change in attitude could help Label’s latest collection
you to maintain a youthful mindset
110 POWER OF COMMUNITY
69 JAYNEY GODDARD How coming together, joining groups
Simple tips to boost your libido from the and making new connections can boost
president of the CNM your wellbeing
70 HOW TO COPE WITH 114 JANE ALEXANDER
MID-LIFE OVERWHELM Love rituals to help bring you closer to
Overcome the challenges of your middle years your partner

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 OVER JOIN THE
Natural Health
CONVERSATION

TO YOU
Share your views and win amazing prizes!
TODAY
#nhsocial
Star Letter
I was initially drawn to your November issue of Natural
Health because of the menopause supplement but I also loved
the quality and content within the
“I've come across magazine itself. I feel like I've come
across your magazine at the right time
your magazine at for me, with so many of the articles

the right time" that felt relevant to me (aged 51). It's

such good value as it's something with
the number of quality articles that I can come back to time
and again and find something new to read. (Not like some
magazines that are finished within one sitting!).
– Liz Underwood

@JAYNEYGODDARD
8 Next month’s star letter wins… Do take a look at this month’s edition of
Natural Health magazine. This month
A DELUXE LAMY LX SPECIAL EDITION ROSE GOLD
I cover the extraordinary therapeutic
FOUNTAIN PEN & NOTEBOOK SET WORTH £58 experience of gong baths #gongbath
Take your journalling #naturalhealthwoman
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LAMY Lx Special Newsstand, Google Play App Store and
Edition Rose Barnes & Noble. So not only can you pick
Gold Fountain up the latest issue, you can also catch
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Set from online inspiration, too!
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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! T&Cs apply – see online for details.

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 HERBAL MEDICINE ABC
Mani Norland, principal at The School of Health
(schoolofhealth.com) says P is for Plantain –
Plantago lanceolata or major:
These beauties make an excellent demulcent
medicine which soothe and heal tissue. They are
great for sore throats, irritated tissue, for example,
in the gut, bladder or kidneys, and for easing
coughs and colds. They have a mild expectorant
action, so can help the body rid itself of catarrh
and phlegm. Plantain also helps stop mast cell
proliferation, which is really useful in inflammatory
cascades such as hayfever, where it brings relief,
especially as part of an anti-inflammatory blend.
Just collect the leaves before flowering or pick the
roots after flowering. 

NATURAL notebook
Scents for self-care 
Essential oils have hundreds of different uses, but this PLANT PROFILE:
year, experts predict that the popularity of aromatherapy BAY LEAVES
oils will soar. “As an aromatherapist and facialist, I have
seen people put a greater emphasis on the value of their
A staple of most spice racks, bay leaves feature in many 9
different dishes, but did you know that they also have
self-care since the pandemic,” explains Simone Stevens,
medicinal properties? Containing antioxidants such as
aromatherapist and facialist, MFHT for Tisserand
vitamin C, vitamin E, and carotenoids, bay leaves are
Aromatherapy. “People are keen to source products or
both anti-inflammatory and can also help to support a
services that support their wellbeing but also feed into
healthy immune system. According to a 2008 study by
their beauty routines, and most times, still feel like they
the Journal of Clinical Biochemistry and Nutrition,
are pampering or treating themselves. Consumers seem
taking capsules that contain 1-3 grams of bay leaf
to feel that if something can cover all these elements
can help lower and manage glucose levels and
for them, then it is more justifiable as value for money.”
cholesterol levels in people with diabetes,
Both Tisserand and Neal’s Yard Remedies have launched
but, as always, consult your GP prior
aromatherapy ranges designed to boost wellbeing. Just
to adding new supplements
head to tisserand.com and nealsyardremedies.com to
to your diet. 
find out more. 

IC
N SCENTS OF CALM N AT U R A L FA C T S
HE TO

For women in midlife, sex drive and libido can take a dip
prior to and during the menopause years, but did you know
that there are botanical blends out there that can help?
60%
Ingredients such as gingko biloba, jasmine blossom and of beauty consumers care about
rosehip have been shown to improve sex drive among men
using brands and products that
T

and women. If you want to try it yourself, give Lab Tonic’s

Saucy Tea, (£7), a go labtonica.co.uk align with their values.
T

Mintel Report 2022 

S

JU
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 This Month
FEBRUARY IS THE MONTH TO...
TALK ABOUT MENTAL HEALTH
Time To Talk Day, taking place on the 2nd of February
2023, offers you a chance to make space to talk about
your mental wellbeing. Run by Mind and Rethink Mental
Illness in England, in partnership with Co-op, the UK-wide
campaign encourages people to speak up and check
in with friends and family members. There are plenty
of ways to get involved, from sharing on social media
using the hashtag #TimeToTalk and having conversations
with your employer about spreading awareness of the
initiative within the workplace. To find out why it’s so
good to talk, turn to page 52 for more! 

10

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 11

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 STACEY CARTER
Are micro-retreats the new
WELLNESS
HOLIDAY?
Do you need a break, but don’t want the price tag of a
long-haul escape? Enter micro-retreats, the mini breaks
designed to soothe your soul
12
M
indfulness practices, meditation
and nutritious meals can all help
us combat stress, but sometimes,
what we really need is a break
away (preferably with a bit of sun). However,
with rising living costs, many of us can’t afford to
book too much time off work. This scenario has
led many travel companies, hotels and resorts to
think about what they can offer time-starved Brits.
Micro-retreats, (mini holidays spanning a few or
sometimes even one day), are set to be big this
year, so we investigated their rising appeal and
what’s out there.
Mini-getaways
From Pilates and surfing, to cacao ceremonies
and hot yoga, micro-retreats are taking the travel
industry by storm. Experts believe that their
popularity is due to people feeling more time-
strapped than ever before, with childcare costs at
an all-time high and a lack of work-life balance.
“I started running micro-retreats last year and
they are so popular,” says Grace Lillywhite from
Centered Mums (centredmums.com). “I’ve done
six now in the space of 13 months and all of them
have sold out so far. Mine are aimed at busy mums
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who aren’t really able to go away overnight due
to their family commitments, but a day away is
a perfect way to get some time to themselves
without feeling too guilty about it. I’ve had a
few people book in who aren’t mums as well
and the feedback has been amazing.”
One-day wonders
According to Holiday Extras, the demand for
three-week holidays has plummeted by 18
percent since Covid and while many travel
companies are still pushing longer breaks and
getaways, the demand for micro-dosing (wellness
activities that only take up a small amount of
time), is growing. “I’ve been running micro
retreats (one-day retreats in my case) since
Autumn 2021 with great success,” says Nichola
Henderson, a holistic self-development coach,
mindfulness expert and wellness specialist
(scotlandretreats.com). “We hosted 12 in 2022
(in addition to the three-night residentials). The
amazing thing about these mini-retreats is that it
gives people a taste of how it can feel to take time
out of your everyday stresses for yourself, and
maybe do something that you’d not normally do,
meet new like-minded people, push your comfort

zone and really understand yourself on a new
level.” It’s natural to assume that people might not
get the same relaxation benefits as they would
“The demand
when booking a longer beach holiday abroad, but
Nicola argues that this isn’t the case. “People can
for micro-
be dubious that a day like this can have much of
an impact, but we have seen phenomenal results,
dosing and
and have the feedback from guests to prove it – we
frequently are told its been ‘life changing’ and ‘an
mini retreats
eye-opening experience’ which is motivating us
to launch more experiences.”
is growing
Amazing micro retreats this year”
Fancy booking a micro retreat in 2023? These
getaways are great for anyone wanting to book
a three-day or even a one-day getaway.
Great for… making new friends
Unwind Retreats in Pembrokeshire is a ladies’
only retreat, providing beginner fitness level
classes, situated in coastal farmhouses in
Pembrokeshire. Run by nutritionist Ellen Picton
and Pilates teacher Beth Howes, Unwind Retreats
include nutritious meals, Pilates lessons, cookery
demos, pampering treatments, and most
importantly, space to unwind. Set in the heart
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of the Pembrokeshire countryside, Philbeach
Farmhouse in Marloes, is perfect for a relaxing
weekend away. In a secluded location, with
roaring fires and stunning views of Dale Bay, this
cosy old farmhouse can offer comfy bedrooms
and a soak-in the hot tub. A three-night retreat
starts from £339pp. The next retreat is from 27-
30th January 2023. Visit Unwind Retreats to book,
and visitpembrokeshire.com for more.
Great for those… who want to
ditch technology
Unplugged, the UK’s first and original off-grid
cabin escape encourages guests to experience
a three-day digital detox in nature. On arrival,
guests are encouraged to lock their mobile
devices in a lockbox for 72 hours, the optimum
time required to enjoy wellbeing benefits, such
as better sleep, more productivity and general
calmness and serenity. All cabins are located one
to two hours from major cities, with nearby local
amenities such as shops and pubs, all nestled in
idyllic nature. Find out more at, unplugged.rest.
Great for those… who want a
spiritual getaway
Just under two hours’ drive from Milan, Mandali
is a spiritual sanctuary designed to be as low-
impact and sustainable as possible. Located 13
high on a hilltop overlooking Lake Orta with
spectacular views across to the Swiss Alps, it’s
an idyllic setting in which to rest, reflect and
reset. Learn to develop a conscious, healthy and
sustainable lifestyle, and a deeper connection
to yourself on a Mandali Experience Retreat.
Designed for all levels, this retreat can take
place over three, five or seven days. All activities
are optional and include meditation, yoga,
breathwork and qigong, as well as personal
growth workshops, group sessions and periods
of silence. Find out more at mandali.org
Great for those… who want to
escape urban living
Wild Meadow features eight stunning, hand-
crafted yurts, surrounded by a five-acre
wildflower meadow with uninterrupted views of
the Wensum valley. Each yurt is positioned far
enough apart to ensure privacy, but close enough
to feel sociable should guests wish. Designed to
escape from urban life, without compromising
on home comforts, the accommodation boasts
hand-crafted, super-king-sized beds with
sumptuous mattresses and luxury bedding;
mains electricity and charging points; plus, a
private shower and loo for each yurt. And, two
of the yurts even have their own en-suite shower
room. Visit raynham.co.uk to find out more.
 NH’S TALKING ABOUT
Circadian Health
Being out of sync with your sleep-wake schedule
can cause a whole host of wellbeing issues
NH Circle
W
hen it comes to sleeping, people 2. Don’t use caffeine as a pick-me-up or
tend to fall somewhere in two substitute for food. Caffeine perpetuates
camps: The Night Owl (meaning living in the wrong part of your nervous
you like to go to bed and wake system – the sympathetic nervous system.
up later) and The Morning Lark (an early riser It is similar to running on adrenaline and
who likes to be up with dawn). These broad cortisol. You are simply running on the wrong
chronotypes and their variations, are just part type of fear-driven, hyperexcited energy
of the picture though. In a much broader sense, which then brings you crashing down later. AY

D
our sleep-wake cycles are dictated by circadian 3. Try to follow a good sleep schedule and aim NE R
Y GODDA
rhythms: our body’s innate ability to maintain to be in bed around 10pm most nights. You
equilibrium by working in harmony with don’t have to be sleeping but resting, reading “CREATE YOUR
nature’s rhythms of night and day. or meditating. Allow your eyes to
“The body’s circadian rhythms receive as much natural light as OWN PATTERNS
control the sleep-wake possible as soon as you can WHICH WORK
cycle,” says Dr Nerina in the morning, even if FOR YOU – AND
physiologist, sleep for only 10 minutes,
expert, author and try to avoid DO YOUR BEST
14 speaker (drnerina. sunglasses where TO STICK TO
com). “They play possible, too.
THEM. THIS WILL
a role in sleep 4. Move regularly
due to how the and especially HELP ESTABLISH
body and brain if your energy OPTIMAL
respond to starts to dip
darkness, which mid-afternoon.
CIRCADIAN
is when most Exercise earlier HEALTH”
humans feel tired in the day to
and tend to sleep. avoid being
As darkness sets in, overstimulated
the body’s biological and unable to fall
clock slows down in asleep. Build mindful
the evening causing the recovery into your day
hormone melatonin to rise and ideally do something
allowing sleep to occur. Melatonin restful every 90 minutes or so for
peaks around 2-4am and then reduces at least five minutes. Something that enables
by morning, allowing wakefulness.” you to switch energy channels. So, if you have
In addition to our sleep-wake cycle, been staring at a screen, then get up and move
our circadian rhythm is also responsible around. Eat or drink something healthy; dance;
for a number of factors in the body, such as stand with bare feet on some grass; play with a
hunger, temperature and mood, all affecting pet. Allow your energy to oscillate at its natural
our wellbeing on a daily basis. Read on for rhythm. For more on this watch my TEDx talk
Nerina’s tips for getting in sync. ‘Come to work and rest’.
1. Maintain good blood sugar control 5. If you really are tired, have a mid-afternoon
from the time you wake up by eating a power nap. This is not sleeping, but closing your
nutrient-rich breakfast within 30-45 minutes eyes (can be done sitting too) and resting for 10-
of rising. Ensure that this meal includes 20 minutes at some point between 2-4pm and
protein, fats and carbohydrates. no later, otherwise it can affect your sleep.

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 Be kind
PATSY KENSIT
Our columnist on how to respond with love, even when someone isn't

I
t’s easy to be loving when you like
someone, or they’re being nice. Giving
kindness to someone who obviously
deserves it is just joyful. But, since
#bekind trended across social media, many
of us have learned that kindness is a choice
we can make, even if someone isn't behaving
lovingly towards us.
Not everyone, granted, but many of us
stopped short and took a moment to
consider our words and their impact in more
depth. As a result, I think a fair few of us try
and think before sharing unkindness. But isn’t
it so much harder to be loving to someone you
don't like?
It means being nice in the face of
provocation. Being kind to someone who isn’t
kind themselves. Being loving to someone
hateful. It’s much harder to offer unconditional
compassion to people who delight in cruelty or
lack compassion themselves.
Over the years through mindful practice,
I’ve learned the art of ‘letting go with love’… my
way of handling unkind or challenging people
without compromising my own integrity. This
isn’t about being ‘nice’. You don’t need to be
‘nice’ to someone who is unkind to you. It
also doesn’t mean we make excuses for bad
behaviour. In my view another important
faucet of love is honesty. But we can be
lovingly straight with people. The way I do
this, is to remove the adjectives and emotions
from my words and stick to the facts. If you
fire back at someone cruel that they’re a
misery or curse, you grant their cruelty power.
You engage at their level and hand over your
PATSY KENSIT Her beauty range, Preciously
energy to someone who doesn’t deserve it.
Perfect, is available from Ideal World. Search
Before you know it, it’s a war of words and
idealworld.tv to discover the full collection.
nobody feels loving or good.
Instead, if you must engage (because
saying nothing is a valid answer), I find
“You don’t a simple ‘I don’t appreciate unkindness’ or
‘don’t be unkind’ is often enough. You don’t
need to be need to justify why you think it’s unkind.
‘nice’ to If you feel someone is being unkind to you,
that should be enough for them to stop.
someone who If they tell you you’re wrong, or continue
to be cruel, it’s gaslighting and time to
is unkind remove yourself from their orbit entirely.
I think it’s wise to assume that most 15
to you” people aren’t horrid deliberately. Some
are just tactless or see themselves as blunt
or honest – neither of which are justifications
for rudeness – but aren’t malicious either.
People are what they are. If you don’t like
them, it’s best to lovingly avoid them for
everyone’s sake.
It may be that what you perceive as unkind
is a simple matter of miscommunication.
Neurodiverse people, for example,
communicate in different ways. They’re not
being unkind, they’re neurodiverse. My mum
always taught me that manners cost nothing
and if you can’t say something nice, don’t say
anything at all. These days, I prefer the word
'kind', but I still agree wholeheartedly.
Most importantly, please be loving
to yourself. The world is quick enough to
be cruel, don’t make it easy for them.

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16
Photography: © Sophia Spring

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 Ella Mills
“Meditation is
my non-negotiable”
Ella Mills, founder of Deliciously Ella, reveals her take on everything from
plant-based food and fussy eaters, to motherhood and self-care
There’s still a lot of misconceptions and
confusion around plant-based diets. I
hear many questions from people saying,
“There is
I really want to do this but what about my
family; what about protein, or calcium, and
nothing wrong
will it be more time-consuming, and so on.
So, I wanted to create a definitive resource for
with anything
the answers to all those questions and this is
what my latest book, How to Go Plant Based,
in moderation;
is about. It contains advice and information
from NHS nutritionists and experts as well as
there’s nothing
over 100 recipes – easy midweek meals you
can cook for your family using lots of store
wrong with
cupboard ingredients. It’s all well and good to
have great intentions about your health but
everything
ultimately everyone leads really busy lives,
so I wanted all the recipes to be really doable.
sometimes”
I’m not immune from fussy children.
I’ve got a two-year-old and a three-year-
old. As probably every parent knows, it’s so
frustrating when you’ve painstakingly made
a beautiful, nourishing dinner and the kids
just push it to one side. But I do find that
they’re much more curious about what my
husband and I are eating and more willing to
try something different if we’re eating it. So,
we try to eat together as a family as much as
we can. I love cooking and the creativity of
trying something new, but there are a few
things that I just have on rotation because
I know the whole family eats it. One of
those dishes is spicy peanut noodles
(I don’t put the chilli in for the kids) it’s
peanut sauce, pan-fried tofu, veg, noodles
– it’s a 15-minute dish that’s a big hit
in our house. And I make the one
pan butter bean orzo, and veggie
Bolognese regularly [all recipes in
Ella’s latest book]. Those are the three
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dishes I make on rotation because I know
they’ve got everything that everyone needs
and everyone will eat it nine times out of 10.
All or nothing thinking is one of the worst
things we can do for our health because
there’s a sense of if you can’t do everything
‘perfectly’ then you won’t do anything at all.
And ultimately no-one can do everything
17
perfectly every day, so doing little bits is the
best place to start. There is nothing wrong
with anything in moderation; there’s nothing
wrong with everything sometimes. The reason
I really like plant-based eating is it lends itself
to flexibility, making it work for you and you’re
not feeling that it has to be all or nothing. I
want to stop that barrier because we all need
to eat more plants most of the time – we know
the impact that our diet has on our health.
The narrative that plant-based food is really
healthy is absolutely right, but by plant-
based food that data is referring to plants in
their more natural form; it’s not the really
processed things. Generally, they [meat
replacement products] are inherently ultra-
processed food that offers limited nutrition. I
make veggie Bolognese every week and there
are so many delicious ways to do it; you can
make it simply with onions and carrots
and garlic and tomatoes and lentils. You
can chuck in loads of mushrooms, do
a tofu one and so on. You don’t need
to use vegan mince – you can get that
from mushrooms and lentils and make
a gorgeous ragu from that. That gives
you so many more health benefits and
I think way more flavour too. It’s also
very cost effective. A whole food plant-
based diet is consistently the cheapest.
 I’m asleep by 10pm most nights. I love a
morning routine – I think because it’s the
only part of my day that is predictable. Work
is super-busy and having two toddlers is full
on. The only moment to get time for myself is
in the mornings. My husband and I wake up
an hour before the kids, around 5.30am, so it
gives us more time together. I meditate every
morning – that’s my main non-negotiable, it
makes the world of difference to my mental
health. Then sometimes I’ll do yoga, or we’ll
quietly drink coffee and listen to music, or
18 read the newspaper. I don’t go on social media
or look at my emails first thing, it’s our quiet
time. I’ll put a face mask on maybe; it’s my
time for self-care. Every now and again I get
up late and it just feels like the day runs away
from me.
I love yoga, it’s the only movement I really
do apart from walking. I really believe that
you’ve got to find what you enjoy because
then you’ll keep going back to it. Whereas if
you start to think of exercise as a negative or
a punishment, you’re just not going to do it,
are you? That’s just human nature. I just enjoy
yoga so much; I did my teacher training in
2018 which was just brilliant.
In another life I would love to be a doula.
The whole premise of hypnobirthing really
made sense to me. I became fascinated about
the physiology of it all and the fact that to give
birth you want to have a lot of oxytocin and
those relaxing hormones, which really help
the process. I had home water births for both
my daughters. The water relaxed me, I had the
room completely dark, played calming music
and I think that all really helped. It was still
the hardest thing I’ve done in lots of ways and
it takes you to your absolute limit and further,
but in that sense it’s also extraordinarily
empowering. I never felt I couldn’t do it.
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“If you are living every day with
expectations of what is going to be,
it’s kind of impossible to enjoy it”
As a mother, you can over analyse and
panic about everything or you can just be
like ‘OK I’m just going to enjoy it,’ and try to
remove expectations. Before I had kids I went
to a Tony Robbins lecture and he said: “To
fundamentally be happy you’ve got to replace
expectation with appreciation.” You know
when you hear or read something and it
just really resonates? This is one of those
phrases that’s really stuck with me.
It’s so easy to have these huge expectations,
but life is so much out of our control. My
mother-in-law died of brain cancer the year
I got pregnant with my eldest daughter, Skye.
It came out of nowhere, and I think that
experience really heightened a sense of us
really having no idea what’s coming next. With
kids, every day is different, every minute is so
different when they’re so tiny. If you are living
every day with expectations of what is going
to be, it’s kind of impossible to enjoy it. Some
How To Go
Plant-Based: A days with toddlers they’re the best days of
Definitive Guide your life, and other days are a nightmare! I just
For You and Your try to appreciate this time and enjoy it and not
Family by Ella Mills have those expectations of how it’s all going
Photography: © Sophia Spring
(£26, published by
to pan out because it doesn’t work like that.
Yellow Kite, with
photography by
Clare Winfield) There’s so much joy and wonder in the
is out now. The world. As adults, with the intensity of the way
Feel Better app so many of us live our lives and how busy we
by Deliciously Ella
is available to are it’s so easy to lose that, and children just
download now at find the good stuff and they find it so easily
£2.99 per month. and I really appreciate seeing life through
their lens.
 19

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 Natural Body
THE LATEST ADVICE TO BOOST YOUR
PHYSICAL HEALTH AND WELLBEING

21

SCANDI-SLEEPING
If you’re fed up with your partner
stealing the covers at night, then try this
Scandinavian sleep hack for a better
night’s kip. “If you and your partner have
separate duvets, you are bypassing many
of the disturbances which are common
with sharing a duvet, such as one person
hogging it all, unintentionally taking most
of it onto one side or movement during
the night,” says sleep expert Martin Seely
(mattressnextday.co.uk). “You can also
adjust your duvet to your natural sleeping
position, wrapping it around your legs or
around your body for more warmth.”

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 SUZI LEACH

Calm your
VAGUS NERVE
Learn to deactivate your stress response with these
simple techniques

22
“Today, although we might
not always be conscious of
it, our nervous systems are
often constantly activated,
constantly interpreting threats
and, therefore, constantly
feeling unsafe”

W
hen stressed or overwhelmed,
you’ve probably been told to
take some deep breaths and
felt the calming effects as your
blood pressure dropped and heart rate slowed.
That’s because breathing directly deactivates
the automatic stress response in the body
via the vagus nerve. We go from feeling like
screaming and shouting, or running away and
shutting down, to feeling calmer and more
competent, and solutions to that unsolvable
problem suddenly become clearer.
As we inhale deeply, the vagus nerve is
stimulated, which communicates a state of
calm and connectedness to the body. Using
techniques to directly activate the vagus nerve
gives us control over the automatic physiology
that happens when we’re stressed, that

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Body + Food + Ageing + Beauty + Special + Healing + Living
agitated or anxious feeling, and enables us
to self-soothe. It helps to turn on a feeling
of safety so that you can feel at ease, have
better relationships, focus clearly and be
more resilient under stress.
What is the vagus nerve?
The vagus nerve is the longest nerve in the
body with many branches, wandering from
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the brain stem right down to the pelvis,
connecting to the middle ear, vocal cords,
heart, lungs and gut. It communicates in two
directions – from the brain to the body and
the body to the brain – working to keep our
bodily functions in balance.
Its connection to all of the body’s organs
means it helps regulate breathing, heart
rate, blood pressure, orgasms, digestion,
hormones and the immune system. With
such widespread connection throughout
the body, intentionally activating the vagus
nerve is like having access to a super control
panel to counteract the stress response. It’s a
stress superpower!
The evolution of stress
Our modern lives are no stranger to stress.
With busy jobs, family lives, never-ending to-do
lists and our health to take care of, we spend
a lot of time in a constant sympathetic state –
the fight or flight stress response where you
feel irritated or frustrated, anxious or panicky.
However, our nervous systems haven’t quite
caught up yet to deal with this amount of
constant stress.
Previously, a stressful experience for our
ancestors, like being attacked by a hungry
predator, would have been brief. Their nervous 23
system would be activated to enable them to
run away and, if lucky enough to escape, the
threat would end and their nervous system
would return to balance.
Today, although we might not always be
conscious of it, our nervous systems are often
constantly activated, constantly interpreting
threats and, therefore, constantly feeling
unsafe. Over a long period of time, these
activated states can lead to burnout and
chronic symptoms. That’s where the vagus
nerve comes in.
The science of safety
The vagus nerve, with its highway of
communication, allows us to shift between
the different states of stress that occur in our
autonomic nervous system (ANS), enabling
us to return to relaxed calm. Often referred
to as the science of safety, neuroscientist
and psychologist Stephen Porges’ Polyvagal
Theory proposes three different states of
the ANS – safe and social, fight and flight,
or freeze and shutdown.
When safe and social, we feel connected
to others and less guarded, we make eye
contact, we feel calm, joyful and curious.
This is the ventral vagal state, part of the
parasympathetic nervous system.
 The fight-or-flight state, activation of
the sympathetic nervous system, is what we
most associate with stress. It’s where we feel
anger and frustration and we’re motivated
to fight, maybe we retaliate quickly with
an angry email, or we feel worried and
ruminate and we’re motivated to run away
and avoid conflict.
In a freeze and shutdown state, we feel
hopeless, depressed, numb; we just want
to curl up and hide away. Ever been in the
middle of an argument and you literally
can’t think straight, you feel paralysed
to respond? This is the dorsal vagal state,
the second part of the parasympathetic
nervous system.
Shifting states of stress
Naturally, we’re meant to move between
24 these states, accessing them as we need to.
As Porges states, “There is no such thing
as a ‘bad’ nervous system response.” For
example, our fight response keeps us safe
and enables us to slam on the brakes when
a car in front suddenly stops. It’s only when
we get stuck in one state too long, like when
experiencing chronic stress, that it becomes
problematic. “The body won’t function
optimally unless it picks up cues of safety,”
says Porges.
The ability to move through states is
called vagal tone. High vagal tone means
being able to competently self-regulate.
If you’re cut up in traffic, you might react
angrily but you’re able to collect yourself
and return to calm quickly. With low vagal
tone, you’re less able to shift state. The
angry email you read at breakfast leaves you
ruminating well into dinnertime as if you’d
only just read it. Research has found positive
correlations between high vagal tone and
positive emotions and physical health.
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How to improve
your vagal tone
Stimulating the vagus nerve will improve
vagal tone, allowing you to move from
feeling activated to calm and connected.
Notice which state you’re in by paying
attention to your breath, tension in
your body, your heart rate, any racing
thoughts and your emotions, and sense
if you need to shift state.
NH Circle
Try these techniques to stimulate
your vagus nerve. Yawning, sighing,
feeling relaxation in the body and
a sense of groundedness are all
signs of stimulation.
1. Deep, slow belly breathing. Inhale
lightly through the nose into your belly, EM
ON
feeling your ribcage expand. Exhale
MA
CANN
slowly through the mouth, feeling your
ribcage drop. You can also make an “ONE OF THE
oooo, ahhh or vooo sound as you exhale. BEST WAYS TO
2. Humming or singing. Activating
STIMULATE THE
and vibrating the vocal cords directly VAGUS NERVE IS
stimulates where the vagus nerve THROUGH BELLY
passes through, hence why singing in
the shower feels so good! BREATHING
AND ALSO
3. Gently massage the face and neck. THROUGH
The vagus nerve runs around the face
and from the ears down the sides of AURICULAR
the neck so pay particular attention ACUPUNCTURE
here, as well as all around the ear and WHICH
the jawline.
INVOLVES
4. Cold water immersion. You don’t USING TINY
need to have a full ice bath, splashing
NEEDLES ON
cold water onto your forehead, eyes and
cheeks is enough to stimulate the vagus POINTS ON
nerve and decrease your heart rate. THE EAR”
Body + Food + Ageing + Beauty + Special + Healing + Living

25

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 SEXUAL
HEALING 
From mental health to the menopause,
it’s safe to say we’ve done a pretty good
job at giving some taboos the heave-ho – and
the same can be said for sexual health too. With
female pleasure being openly discussed (there’s
even a whole week dedicated to the movement),
there are now a myriad of products to encourage
more self-love and boost sex drive. One brand
that’s, ahem, up-and-coming
is ohhcean – a sex toy range
made of ocean-bound plastic.
The range consists of three
classics, the Magic Wand,
G-spot Vibrator and
Body Vibrator.
Good to know.

EXPERT CORNER
BODY notebook Q What is meditative yoga and what
can it do for my health?
Dean Zweck, product development manager and
PT at leading health club brand, Total Fitness
Feel the heat  (totalfitness.co.uk) says:
Just can’t see the hype around cold

26
showers? While the evidence of their
benefits stacks up, not everyone can
withstand the icy temperatures, so
there’s good news if you fall into that
camp. Stepping into the sauna might
be something you do at the spa or
gym, but with blankets, mats and tents,
heat therapy is slowly becoming more
accessible from the comfort of your
own home.
A Yoga has a multitude of physical benefits, such as
strengthening muscles and improving mobility, but
it can also aid our wellbeing. Meditative yoga classes
incorporate elements of meditation into the physical
practice and is a great option for those wanting to wind
down in the evenings. This popular practice relieves physical
tension while calming your mind by encouraging relaxation
through relaxation, deep stretches and targeting breathing.
If you are experiencing feelings of stress or anxiety, then this
form of exercise is a great way to get a better night’s sleep.

WHAT’S THE ALTERNATIVE?

If you work in an office or at home, then you’ll know that back pain can be a real issue. However, rather than taking
painkillers, there are other ways you can stretch yourself out, as NHS yoga teacher, Anji Gopal explains:

SHOULDER ROLLS VINYASA CHILD’S POSE CHAIR LUNGE ‘ANJANEYASANA’

Great for: relieving upper
back tension.
• Stand comfortably and roll your
right shoulder up towards your
right ear and then roll it down
your back.
• Then do the same with the
left shoulder. Alternate between
the two.
• Make sure you are rolling
backwards not forwards and
repeat five times each side.
• Finish with a shake of the arms
and enjoy your relaxed shoulders.
‘BALASANA’
Great for: relieving tension in the
lower back.
• Come onto all fours and find a
neutral spine position – engage your
belly towards the spine very slightly.
• Inhale and as you exhale, take your
bottom towards your heels. As you
inhale, return forward to all fours.
• Continue to travel forward and back,
inhaling and exhaling as you move.
• Repeat 5-10 times, finishing with
the bottom on the heels for three
breaths then come up slowly.
Great for: stretching hips that have been
sitting for a while.
• Stand facing a chair – dining chair or sofa
will work.
• Place your hands on your hips and step your
right foot onto the middle of the chair seat.
• Breathe in and as you breathe out, sink
down into your hips until you feel a stretch
through the front of your left thigh. Keep
pressing your left heel down. Hold the posture
for three breaths.
• Keep your belly back towards the spine and
breathe deep. Step out slowly. Then repeat
with the left foot up.

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 Qi (energy, chi) is
our life force, it is how
our body functions;
every living organism
exists because
of Qi; Qi is life.
Nourish your Qi
EMMA CANNON
Our columnist explores the foods that help
our vital energy thrive

I
t is impossible to have too much Qi; we can
have a lack of Qi, or stagnation of Qi but we
cannot have an excess of it. One of our main
“One of our
sources of Qi is food. Chinese Medicine
have always put a great deal of importance
main sources of
on food as being an important component to
our overall health and wellbeing. Yet it is not
Qi is food; we
only the food that we eat that is important,
but also our ability to extract and receive the
extract Qi from
nourishment from the food. This is often the the food that
missing ingredient is our perfectionism-driven
society where comparisons and anxiety are at we eat"
endemic proportions. How and why, we eat is as
important as what we eat. Our belief around food
is central to how we receive the nourishment
from it; so, if we believe something is bad for us,
it probably will be. Learning to have a relaxed
attitude towards food, one where the food is
appreciated and savored will improve the body’s
ability to receive nourishment from it.
What constitutes a
Qi -building diet?
• Fruit and vegetables
• Good quality protein
• Fresh food, local and organic
(where possible)
• Sprouted seeds
• Mostly cooked foods especially in winter
• Some raw food can be included if the
digestion is strong, but no raw after 4pm
• Avoid refined carbohydrates in favour of
complex ones; these release energy slowly
making them more Qi-rich. Whole grains are
a good example of this.
EMMA CANNON is an integrated women's
The best Qi tonics
health expert, registered acupuncturist and
As you would expect the best Qi tonics are
author. Check out more of Emma's fantastic
vegetables, fruits, wholegrains.
work at emmacannon.co.uk
Sweet vegetables tend to be a great source
of Qi since they also support the stomach and
spleen, the main organs of digestions. Sweet
potato, butternut squash, pumpkin and beets are
all good examples of this. Roasting them slowly
in the oven until soft, will further enhance their
Qi-giving properties.
A practitioner of Chinese Medicine can
devise a personal diet based of their findings
from the diagnosis whereby they will decide
which organs are most effected and then
prescribe foods which directly influence the 27
specific organ or organs that are most implicated.
For example, they may diagnose Spleen Qi
deficiency or Lung Qi deficiency. In which case
there will be different foods recommended for
each diagnosis (patient).
Lastly, herbs are always an important
component to the diet, again this is mostly
individual. However, sage, ginseng and pollen
are all considered general Qi tonics and can
either be added to foods or taken as a tincture
or concoction.
It would be misguided to make a list of foods
that nourish Qi since in Chinese Medicine the
diet is always individual. Developing a good
relationship with food and being mindful about
the origins of food and the journey it took to
arrive on your plate is as important as the food
itself. For our food to remain nourishing it is vital
that we reestablish our respect for the process of
creating it. Any healthy system has at its heart the
energy of reciprocity. If we do not take too much
and are discerning there will always be, and we
will always be, enough.

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 DISCOVER
PILATES
Why this simple practice could give your
wellbeing a whole new lease of life
28
P
ilates in its most authentic
form has been around for
decades, but recently this
simple practice has seen a
stratospheric rise in popularity, with
the likes of Kate Hudson, Lady Gaga,
Naomi Campbell, Sylvester Stallone,
Hilary Duff, Adele, and Jennifer
Aniston all crediting Pilates for
helping them stay in shape. “It is just
an incredible full-body workout,” says
Gaby Noble, founder of Exhale Pilates
(exhalepilateslondon.com). “It teaches
you how to use your whole body
with every movement from a safe,
controlled, and stable place.
For many, exercise means
dripping with sweat, pounding
the treadmills or muscles aching from
fatigue and I cannot stress enough
that this is not necessary. You need
the balance.” Try Gaby’s workout for
yourself and tell us you’re not hooked.
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SINGLE LEG STRETCH
Do this move to warm the body and
wake up your core
1. Start lying down on your back with your
knees bent.
2. Carefully lift your head and shoulders whilst
keeping the base of your shoulder blades on
the mat.
3. Pull the right leg towards your chest and extend
the other leg out at 45 degrees or higher (if your
back is lifting). Make sure you keep your lower
back anchored to the ground.
4. Inhale and as you exhale switch legs bringing the
alternative leg back towards your chest. As you
switch legs try to feel the sensation of pulling your
abdominals away from your thigh to enhance the
feeling of a scoop. This will not only work your
deep abdominals but protect your back.
DO 5 - 10 SETS
 Move Heal Restore

THE TEASER
Do this move to mobilise the spine and develop core
and back strength.

1. Lie on your back; raise the legs to 45 degrees with

arms extended behind the head. Keeping the legs
stable, inhale as you slowly peel off the floor into a
V position.
2. Leave the legs lifted as you roll the body down
slowly so you can really open and stretch the spine.
3. For an advanced version, keep your legs straight
along the mat and come up simultaneously with
your upper body into a V. Make sure the movement
is slow and controlled.
CRISS CROSS
Do this move to whittle the waist and increase your DO 2-3
overall stamina

1. Lie on your back with knees bent into your chest,

place your hands behind your head with your elbows
wide and out to the side. Lift the head and shoulders.
2. Extend your right leg out, maintaining a flat back as
you simultaneously twist your upper body reaching
your right shoulder to your left knee.
3. Look back at your left elbow to increase stretch.
4. Return to the centre and repeat on the other side. Keep
29
elbows wide and twist from your waist not your neck.
Repeat and hold each move for 3-5 seconds. This really
boosts the benefits. Keep hips anchored and aligned.

DO 5 - 10 SETS

SWAN PREP
Do this move to ease the feelings of anxiety and
improve posture
1. Lie on your front with your hands placed on the floor
under your shoulders and elbows close to your body.
Ideally keep feet together to connect to your powerhouse
and glutes.
2. If you feel any tightness in your back even with your abs
and glutes engaged keep your legs hip-width apart. Inhale
as your draw your navel to your spine, lifting your head
and chest off the floor.
3. Exhale as you continue to stretch the back and chest
to straighten the arms. Make sure you are keeping your
neck long and don’t crunch the neck back.
4. Lift with your heart not with your head. Inhale and
exhale deeply as you slowly lower your body back to the
floor, lengthening your chest and legs away from one
another to accentuate and continue a two-way stretch.
DO 3 - 5
MERMAID
Do this move to counteract the negative effects
of sitting down.
1. Sit on your right hip with the knees bent. The top
leg should be directly on top of the lower leg.
2. If this is uncomfortable remain on your hip
and open the knees so they are in line with the
shoulders. Hold the ankle with the left hand. Inhale
and reach the right arm overhead with the upper
arms as close to the ear as possible. Exhale
and bend the body directly to the side (left).
3. The top of the head should reach towards the
ankles and the hip should stay anchored to the
ground. The right side of the ribcage reaches
to the ceiling. Inhale and rise back up tall.
REPEAT 3 TIMES AND THEN SWITCH SIDES

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 SEASONAL SUPPERS
Despite the chilly air and the frost-covered ground, it’s
still possible to harvest an array of winter vegetables
during the colder months. Hardier varieties of fruit
and veg thrive in the cold weather and are packed full
of essential vitamins and minerals to keep us healthy.
Carrots, parsnips, turnips and swede are all robust
enough to withstand colder temperatures and make
the perfect accompaniment to a Sunday roast. You
can also grow vibrant, green leafy vegetables, such
as Swiss chard, at this time of year. Just start them
off in a polytunnel if you can, and then move them
to a sheltered spot in your garden.

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 31

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 ALASKA
THE SEAFOOD STATE
Why canned salmon is a healthy and
sustainable option for mid-week meals

W
ith an abundance of wild fresh fish in the icy Pacific Ocean,
Alaska is one of the world’s largest seafood exporters. Packed
with health-boosting nutrients, Alaska salmon makes for
wonderfully tasty and healthy meals, but is often on the pricier side. So,
why not try cooking with canned salmon? A 213g tin of skin and bone
pink salmon has 240mg of calcium, 43g of protein and 16g of vitamin
D, plus is a great source of omega 3, iron and selenium. In Alaska,
sustainable fishing is law, so you can be sure that you’re eating wild,
sustainably-sourced and naturally delicious fish sourced from some
of the cleanest waters in the world. Need some inspiration? Try these
delicious canned salmon recipes from Alaska Seafood.

ALASKA SALMON
& SAFFRON AIOLI
BRUSCHETTA
32 • 2x 80g canned red Alaska Salmon
• 80g rocket • 2g salt • 1g pepper
• 20ml extra virgin olive oil • ½ slice
seeded sourdough • 4 spoons Salsa
Fresca • 30ml salad dressing • 200ml
saffron aioli
1. Remove the salmon from the tin,
carefully remove any skin and bone.
2. Lightly break up the fish and fold
through the aioli.
3. Slice a 2cm piece of the bread and
grill on both sides.
4. Rub one side of the bread with raw garlic,
drizzle extra virgin olive oil over the top and
1. Cut each tomato into quarters sprinkle with a pinch of salt
sprinkle a little salt and pepper, place on
lengthways, cut out the seeds and hard and the extra virgin olive oil.
the plate.
stalk end and dice into ½ cm pieces. 2. Wrap up the garlic in a loose
5. Two large tablespoons of the salmon
2. Dice the red onion and fennel into parcel and place in a preheated
mix and two large tablespoons of the
½ cm pieces and roughly chop oven at 160C for 12 minutes.
Salsa Fresca.
the herbs. 3. Once cooked remove the garlic
6. Place a small handful of the rocket
3. Transfer all the ingredients and oil and transfer to a bowl.
and drizzle the dressing over the rocket
into a bowl and then mix well. 4. Crush the garlic into a rough
before plating up.
paste, add the saffron, lemon juice,
mayonnaise and mix well.
SALSA FRESCA SAFFRON AIOLI
• Juice of ½ a lemon • 30g peeled
• ½ red onion •1g fennel • 10g mint garlic • 50ml extra virgin olive oil
• 5g tarragon •1x lemon juice & zest • 2.5g saffron • 300ml mayonnaise
• 10g parsley • 5x heritage tomatoes –
assorted • 20ml extra virgin olive oil 1. Cut out a square of tin foil and
• 2g salt •1g pepper place the garlic cloves in the centre,

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 ADVERTORIAL

EASY SALMON SPREAD

• 2x 80g canned red Alaska Salmon
• 225g Neufchâtel cheese • 30ml lemon
juice • 1g salt • Freshly ground pepper
Top Tip • 8g minced chives • 45g diced pre-cooked,
Make your own pickled pre-peeled beetroot • 15ml soy sauce
cucumbers in just a few • Quick pickled cucumber • Smoked sea
minutes with this quick and salt • Rye bread toasts
easy recipe. Pop extras in a
jar and refrigerate for up 1. Add salmon, neufchâtel cheese, lemon
to two months! juice, salt and pepper to a food processor.
Pulse until smooth and fully combined (you
don’t want any streaks of neufchâtel cheese).
Refrigerate.
2. To make quick pickles, microwave or use
a small pan on the stovetop to heat vinegar,
water, salt and sugar. Slice small English
cucumbers in half lengthwise, scoop out the
seeds, and chop into half moons. Add to the
heated vinegar mix, stir and refrigerate for at
least 10 minutes.
3. To compile, add the spread to a bowl or a
plate. Add the quick pickles, chives, beets,
and smoked salt on top. Serve with rye bread
toasts or veggies.

33

ALASKA SALMON
EGG FRIED RICE
• 15ml vegetable or sesame oil • 400g canned Alaska
Salmon • 250g packet of cooked rice • 5 spring
onions, finely chopped • A handful of broccoli florets,
frozen peas or mangetout • ½ a red chilli, finely sliced
(optional) • 2 eggs • 15ml soy sauce
1. Heat the oil in a frying pan, add your chopped veg and
stir (saving some chilli and spring onion for garnish).
2. Add in your salmon and sir through.
3. Add the cooked rice to the pan and fry for a couple
of minutes.
4. In a bowl, whisk the eggs with the soy sauce and
pour over the rice mixture.
5. Toss together and cook until the egg is cooked,
and the rice mixture is heated through.

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 Your New
Favourite Mug.

Beautiful, functional and designed to last, the Rise Mug

is built with certified 90% post-consumer recycled 18/8
stainless steel and award-winning Climate Lock™
vacuum insulation for caffeinating indoors or out.

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b84984e0-fb4e-499f-9e2b-9a815f01c46a
 Natural Food
START LIVING HEALTHILY FROM THE INSIDE OUT
MIRACULOUS
MATCHA
Matcha is huge in the wellness
industry at the moment, but
there’s a reason why many
people are choosing to get
their caffeine hit from green tea
leaves instead of the traditional
coffee bean. Rich in l-theanine,
matcha is ideal for those who
want a slow release of energy,
rather than the immediate spike
(and inevitable crash), caused
by coffee. In fact, if you suffer
from anxiety, then making
the simple switch to matcha
can significantly improve the
post-caffeine crash. Our top
tip? Look for a matcha that is
vibrant green, rather than pale 37
35
green – this means it’s lacking
in chlorophyll, the wonder
ingredient that will help your
skin glow and support digestion. 

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 californiawalnuts.co.uk
36

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 Body + Food + Ageing + Beauty + Special + Healing + Living

FULL OF
FLAVOUR
Spice up your mealtimes this month with these plant-based recipes
inspired by Middle Eastern cuisine from author Sally Butcher

SQUASH WITH a little salt and pepper; mix them

CARAMELISED
FREEKEH &
WALNUTS
SERVES 5-6
• 2 butternut squash
• Splash of on-virgin olive oil
• 2 tsp garam masala
• 1 tsp ground ginger
• 2 large onions, 1 sliced and 1
finely chopped
• Knob of vegan butter, plus a
splash of oil
• 400g freekeh
• 75g jaggery (or use dark brown
sugar), crushed
• 500ml vegetable stock
• 300ml orange juice
• 100g walnut halves, crumbled
• 100g dried peaches (or dried
apricots), soaked in a splash of the
orange juice
• Splash of dry white wine
• Sea salt and black pepper
1. Preheat the oven to 190C/375F/Gas
5. Cut the squash into cubes, skin and
all, and discard the seeds. Pour a little
oil into a bowl and add the spices and
Yuki Sugiura
and rub the flavoured oil all over the
squash before placing it on a baking
37
tray along with the sliced onion. Roast
for around 40 minutes or until the
squash is tender. Trim off the skin
Top tip
and set the flesh aside.
Freekeh is an acquired
2. Next, melt a little butter and oil in taste. It is a young green
a saucepan over a low heat and fry
wheat that has been
off the chopped onion. Add the charred and then
freekeh, stirring well, and then the thrashed, and the residual
jaggery. Turn the heat up high so the smokiness is what gives it
jaggery melts and the freekeh is all its distinctive flavour. I’d
not been a huge fan of it
coated in sugary oil, then add the
stock and the orange juice. Bring to until I prepared it this way
– the added sweetness
the boil and then simmer for about 35
minutes or until the freekeh is cooked
balances out the underlying
(freekeh is always a little al dente – it
bitterness of the grain.
is part of its charm).
3. Next, toast the walnuts in a hot
pan and set them aside. Drain the
peaches and throw them into the
same pan; once they are super-hot, I
usually throw in a splash of dry white
wine, but you can also use lemon
juice or verjuice.
4. Stir the roasted squash, peaches
and walnuts through the wheat,
reserving a little of the latter for
garnish. Serve with a peachy salad
and yoghurt.

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 FENNEL &
POTATO BIRYANI
SERVES 4
• 2 x 180ml cups basmati rice
• 2-3 green cardamom pods, cracked
• 2 bay leaves
• Spoon of vegan ghee, plus a splash
of oil, for frying
• 3 tsp fennel seeds
• ½ tsp cumin seeds
• 2-3 pieces cassia bark (or cinnamon)
• 2 cloves
• 2 red chillies, chopped
• 1½ big onions, finely chopped
• 2 garlic cloves, minced
• 2cm fresh peeled ginger, minced
• 1 large fennel bulb, chopped
• 2 celery sticks, chopped fairly finely
• 2 medium potatoes, peeled if
required, and diced into 1cm cubes
• 150g peas (fresh or frozen)
• 3 tbsp vegan yoghurt
• ½ tsp saffron strands, ground then
steeped in a splash of boiling water
38
Yuki Sugiura
Ash (pronounced
ahsh) is the shah of all
Persian pottages. There are
quite a few different versions, but
they all comprise a thick and nutritious
concoction of herbs, beans and carbs.
Ash-e-Jo is probably the easiest of all
to make, not least because barley is a
simple ingredient to source. Other
common preparations are with
noodles (ash-e-reshteh), or
fruit (ash-e-miveh).
b84984e0-fb4e-499f-9e2b-9a815f01c46a
• 2 tbsp almond (or oat) milk
• Zest and juice of 1 lime
• Handful of fresh coriander leaves
1. Soak the rice in water for 30 minutes
or so before draining it in a sieve. Add
the cardamom pods and bay leaves to a
pan of water and bring it to a rolling boil
before tipping in the drained rice. Cook
for around five minutes before draining in
the sieve all over again. Set aside.
2. Heat the ghee and oil in a large
frying pan with a lid. Add one teaspoon
of the fennel seeds, all the cumin
seeds, cassia and cloves. Sizzle for a
couple of minutes and then add the
chillies, one onion (reserving the half
for later) and garlic. Soften, then add
the ginger, fennel and celery. Then add
the potatoes and peas. Fry until the
potatoes gain some colour.
3. Mix the yoghurt with the saffron and
almond milk and gently mix with the
veg. Spoon the rice over the vegetables,
add a dash of boiling water and stir
once. Wrap the lid of the pan with a
ASH-E-JO (HERB
& BARLEY SOUP)
SERVES 6
• 1 large onion, finely diced
• 4 garlic cloves, minced
• Splash of vegetable oil
• 1 good tsp ground turmeric
• 200g pearl barley
• 200g brown lentils
• 2 litres boiling water
• 1 x 400g can chickpeas, drained
• 2 x 400g cans red kidney beans,
rinsed and drained
• 1 bunch of flat-leaf parsley, chopped
(but not too finely)
• 1 bunch of coriander, chopped (ditto)
• 1 bunch of spinach, washed and
roughly chopped
• 1 level tsp black pepper
• Sea salt, to taste
To serve
• 1 small onion, finely chopped
• 3 tsp dried mint
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Yuki Sugiura
clean tea towel and simmer for
around 30 minutes. At the end of
that time the rice should be tender
and the potatoes perfectly cooked.
Stir in the lime zest and juice.
4. Heat a pan and dry-fry the
remaining fennel seeds until they
start to pop, then set aside. Add
a little oil then fry the remaining
onion until brown and almost
crispy. Serve the biryani topped
with the coriander, fennel seeds
and onions. Yoghurt and pickles
are handy accompaniments.
1. Fry the onion and garlic in a little
oil; once it has softened, add the
turmeric, mixing well, followed by
the barley and lentils. Mix again so
that everything is coated in garlicky
oil and then add the boiling water.
Bring to the boil and then turn down
the heat and simmer for about 45
minutes, stirring occasionally.
2. After 45 minutes or so, add the
drained chickpeas and beans and the
chopped herbs and spinach. Simmer
for another 45 minutes, or until the
barley ears become quite fat and
release their starch – this is the sign
that the barley is ready. Add more
water if necessary, and season with
the pepper and salt to taste.
3. Fry the remaining onion in a little
hot oil, then after a few minutes
throw in the mint. Cook until both
are quite dark and scalded. This is
your garnish.
4. Serve the soup in bowls, topped
with a little of the mint and onion
garnish. A good vegan yoghurt makes
for a pleasant accompaniment.
 This recipe is in the
Moroccan tradition of contrast
and balance, with a bit of sweet,
sour, soft and crunch. Tagine is more
a method of cooking than a particular
recipe. Tagines are the traditional, oh-so-
iconic, domed cooking dishes that every curious
traveller and his neighbour bring back from
Marrakech, Fez, Essaouira... To be honest,
you can cook a tagine in any cookpot
wherein you can trap steam: the whole
idea is that moisture is trapped by
the dome and funnelled back into PLUM, PISTACHIO &
the dish, making for a very
tender stew.
KOHLRABI TAGINE
SERVES 2

• 75g dried plums (preferably aloo bokhara

– the small, sour plums from Iran – but
prunes would do)
• 1 red onion, sliced
• Sunflower oil, for frying
• 1 garlic clove, minced
• 1 big kohlrabi (if you can’t find one,
broccoli stems or courgette will do)
• ½ small celeriac, peeled and cubed
• 1 tsp ras el hanout
• ½ tsp ground ginger
• ½ tsp ground turmeric
• 1 level tsp ground cinnamon
• ½ tsp urfa chilli (or coarsely ground
black pepper)
• 1 tbsp ground pistachios 39
• 3-4 small fresh cooking plums
• 1 dessertspoon agave syrup
• Juice of 1 small lime
• 40g nibbed pistachios
• sea salt, to taste

1. Preheat the oven to 180C/350F/Gas 4.

Then, set the dried plums to soak in some
tepid water.
2. Next, fry the onion in a little oil and add
the garlic. While the onion is softening, peel
and trim the kohlrabi (unless it is very young,
in which case it will not need peeling) and cut
it into cubes. Add it to the cooked onion along
with the celeriac, stirring well.
3. After a few minutes, stir in the spices and
ground pistachios, add a splash of water
and then tip the whole lot into a tagine (or
other domed, lidded oven dish/casserole).
Slide into your oven and bake for around
45 minutes.
4. After that time, drain the dried plums and
add these to the tagine along with the fresh
Edited extract from plums. Cook for another 30 minutes or until
Veganistan: A Vegan the kohlrabi and celeriac are perfectly tender.
Yuki Sugiura

tour of the Middle 5. Add the agave syrup and lime juice, and
East by Sally Butcher then season to taste. Finally, lightly fry the
(Pavilion Books). nibbed pistachios and sprinkle on top. Serve
with bread, rice or couscous.

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Happy FOOD
Could the right sort of diet help you shake off anxious thoughts
and calm your body and mind? NH investigates…
W
hile many of us might
pick up the phone to
call a friend if we’re
feeling anxious or
40 roll out our yoga mat to ease stress,
there’s another way we can soothe our
mind – and that’s by looking at what
we put on our plate. An increasing
body of research has shown that
good nutrition can support our
mental health and scientists are now
understanding more about how our
diet can impact a number of biological
processes in our body, including our
ability to respond to stress and balance
our emotions. But how exactly does
this work?
“A healthy diet can do a lot to
enhance your mood and sense of
wellbeing,” says registered nutritionist
Rhiannon Lambert, author of The
Science of Nutrition (rhitrition.com),
who adds that the gut-brain axis is
key here. “We know good gut health
is strongly linked to our brain and
overall sense of wellbeing, so ensuring
we support our gut through our diet
is important in keeping our minds
healthy too.”
The gut has many important roles
in regulating our emotional state,
including the production of serotonin,
also known as the happy hormone.
b84984e0-fb4e-499f-9e2b-9a815f01c46a
CL AIRE MUNNINGS
As Rhiannon points out, 95 percent
of the body’s serotonin is produced
here and therefore by looking after
our digestive health (through giving it
the nutrients it needs to function well
and increase the production of key
neurotransmitters) we can have
a real impact on our mood.
This is particularly important
when thinking about our stress levels.
Research shows that serotonin is an
essential chemical for decreasing
anxiety, and when our serotonin levels
are normal, we feel more emotionally
stable, focused and calm.
Studies have also suggested that
GABA, a neurotransmitter which is
known for its calming effect, may be
produced by the beneficial bacteria in
our gut and its levels can be influenced
by what we eat.
THE STRESS RESPONSE  support it needs in dealing with this
It’s clear then, that certain foods can help
us feel happy and relaxed, which in turn
can dial down our body’s flight-or-fight
response, but the relationship between
our diet and stress is more complex.
Feelings of anxiety, for example, can
dictate the types of things we want to eat,
which can then have a further knock-
on effect on our mood, and stress can
also disrupt our body’s ability to digest
naturalhealthwoman.com
food by affecting the communication
between the gut-brain axis, which may
cause unpleasant symptoms such as gas,
bloating or diarrhoea.
“Feeling stressed increases the level
of cortisol (our stress hormone) in the
body, which impacts our blood sugar
levels,” explains Rhiannon. “This can
see us turning to certain food cravings to
give us a burst of energy.” Unfortunately,
these foods tend to be those high in
sugar, which only work to contribute to a
further rollercoaster of blood sugar highs
and lows, and can create even more
feelings of anxiety.
A PLATEFUL OF CALM
As much as we may try, stress is not
something that can be avoided, so
we can’t necessarily eliminate it from
our lives through our diet. What we
can do though, is give our body the
biological response.
To help with this, Rhiannon
suggests looking at your eating habits
and sticking to regular meal times
to help reduce those pesky, anxiety-
inducing blood sugar highs.
“Having regular and balanced
meals throughout the day is great
for helping to maintain blood sugar
levels and avoid sudden spikes and
 Body + Food + Ageing + Beauty + Special + Healing + Living
dips in energy levels, which may leave us
feeling fatigued or anxious,” she explains.
“Eating mindfully and creating a calm, relaxing
environment where you can take the time to
enjoy each meal may also aid with stress.”
Opting for certain foods can also help
with this. “Eating the right type of slow-release
carbohydrates, such as fruit, veggies and
wholegrains, helps to steady blood sugar levels
and leave you feeling happier, more focused
and more energetic for longer,” she says.
The next step is to look more closely at
what other tweaks you can make to your diet.
Research shows, for example, that processed
foods can increase the levels of cortisol in our
body and have a damaging impact on our
mood – in fact, a 2022 study by the University
of Scotland showed that a salt-rich diet doubled
the stress response in mice. On the other hand,
some studies have suggested that key minerals
and vitamins can help negate symptoms of
stress; calcium, for instance, may have a role to
play in reducing muscle tension and anxiety.
The key then, is to search out those foods which
contain key nutrients to help our body manage
the physiological changes caused by stress and
make us more resilient.
RHIANNON SUGGESTS PRIORITISING
THE FOLLOWING…
Magnesium-rich foods: “Some research
suggests that not getting enough
magnesium in the body may increase the
body’s susceptibility to stress,” says Rhiannon.
“Making sure we consume enough foods
which contain magnesium, such as leafy
green veg like spinach, a variety of nuts,
brown rice, and wholemeal bread may
be important in helping to reduce stress,
however much more scientific research is
needed to confirm this.”
Omega 3 fatty acids: “These are important
in our overall brain health and their
consumption has been associated with a
reduced likelihood of depression,” explains
Rhiannon. “Some of the best sources of
omega 3 fatty acids include oily fish such as
naturalhealthwoman.com
b84984e0-fb4e-499f-9e2b-9a815f01c46a
salmon, mackerel, herring and sardines,
walnuts, chia seeds and flaxseeds.”
Antioxidants: “Antioxidants such as
polyphenols are substances which get
rid of potentially dangerous compounds “The gut
known as free radicals within the body,”
Rhiannon explains. “This leads to less has many
oxidative stress on the body, which
may have a protective role against important
depression.” These can be found in
all sorts of fruit and veg, particularly roles in
berries, and also dark chocolate
(containing 70 percent cocoa or higher). regulating
Fibre: We often forget about fibre in
our quest for a healthy diet, but this
our emotional
should be an essential component in
our mealtimes. “Getting enough fibre
state,
in the diet is important to help maintain
our gut health, which we know is where
including the 41
most of our happy hormone serotonin is
produced,” says Rhiannon. “Plant-foods
production
such as fruit and veg (especially when of serotonin,
you keep the skin on), and wholegrains
such as brown rice, pasta and bread are also known
important for helping us to reach the
recommended 30g fibre a day.” as the
Fermented foods: “Fermented foods
such as kefir or kombucha feed the
happy
beneficial bacteria within our guts, which
produce the short chain fatty acids
hormone”
needed to support the communication
between the gut and the brain. Kefir also
adds tryptophan into your diets, which
helps to produce serotonin too.” There’s
data to support the benefits of these
types of food; a recent study conducted
by APC Microbiome Ireland found that
eating more fermented foods and fibre
every day for just four weeks could
Turn over
reduce perceived stress levels.
for two recipe
So, there you have it – simple ways ideas full of nutrients
you can help support your mental that can help your
health and help calm your body and system better
mind. Turn over for two delicious manage stress
recipes from Rhiannon to help
bolster your overall wellbeing…
 Tofu and
chickpea curry
Serves 3-4
This is super-quick to prepare,
full of flavour and can easily
be popped in the freezer for
a later date. I’ve added tofu
and chickpeas for a high plant
protein meal, with some extra
vibrant greens and grains to
make it filling and nutritious.
• 1 block of tofu
• 1 can of chickpeas rinsed
and drained
• 1 can of coconut milk
• 1 red onion
• 1 red pepper
• 1 bag of kale, massaged
with olive oil
• 4 portions (about 1 cup)
of cooked mixed grains
(quinoa and bulgur wheat)
• Coriander for garnish
• 1 tsp of cumin seeds
42
b84984e0-fb4e-499f-9e2b-9a815f01c46a
• 1 tsp mustard seeds
• 1 tsp turmeric
• 1 tsp curry powder
1. Cube the tofu and fry
in a pan with olive oil or
vegetable oil and a pinch
of salt. 
2. Chop the onion and red
pepper. In a separate pan
to the tofu, fry the onion
with cumin, mustard seeds,
turmeric and curry powder,
until the onion is soft and the
spices are fragrant.
3. Add the chickpeas, pepper
and coconut milk. Let it boil
until it has reduced.
4. Add the crispy tofu and mix
well, then turn the heat off.
5. Serve in a bowl with the
mixed grains and kale, and
coriander for garnish.
Super green pasta
Serves 3-4
Nothing beats a big bowl of pasta and this dish
is a perfect crowd pleaser – a creamy one-pot
pasta full of fibre and protein, and packed full
of greens. In fact, this dish contains six different
types of green veg!
• 200g wholewheat pasta, cooked
• 1 leek
• 1 courgette, sliced
• 1 bunch of basil
• 2 handfuls of spinach
• 300ml vegetable stock
• 200g coconut yoghurt
• ½ cup edamame beans
• ½ cup peas
• Salt and pepper
• Pine nuts and extra basil
to finish
1. Fry the leek and courgette until soft.
2. Add the spinach, basil, vegetable stock, salt,
pepper, coconut yoghurt and boil until soft.
3. Blend until you get a smooth creamy sauce.
4. Add the cooked pasta, edamame beans, peas
and give a good mix to coat all the pasta.
5. Finish with basil leaves and pine nuts.
naturalhealthwoman.com
 T?
  
E
K As our gut microbiome

AS
is made up of trillions of
bacteria, maintaining the

S IN YOUR B
right balance isn’t always
easy. So, if you need some help to
get you back on track, the Together
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strains of live bacteria. £15.99,
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NUTRITION notebook
1. Preheat the oven the egg. It should be firm
to 180C/350F/Gas 4. and golden on top.
H
YOU AVE
POTATO, FETA
IF 2. On a baking tray, toss the Visit thewatercresscompany.
AND WATERCRESS

15 diced sweet potato in a little oil com or for more recipe

FRITTATA with salt and pepper and bake inspiration go to water
Buy a herb plant and grow it at home
for 15-20 minutes, until tender. cress.co.uk or facebook. 43
MINUTES   to have constant supply of fresh herbs.
3. Meanwhile, in an ovenproof com/LoveWatercress/
or instagram.com/
pan, fry the onions until soft.
You can dry them at home in batches lovewatercress.
When the sweet potato is
and save money on dried herbs. ready, add this to the pan
along with the watercress
Serves 4 • 100g feta, diced
and thyme and mix
• 6 eggs, beaten • 2 tsp thyme
everything together.
together • Salt, pepper, oil
• 1 large sweet 4. Pour your egg mixture
potato, diced over the top before
• 1 red onion, chopped crumbling the feta in.
• 80g watercress, 5. Bake in the oven for around
roughly chopped 10 minutes but keep an eye on

WHAT TO EAT FOR BETTER BREATH KEEN FOR KIMCHI? 

Bad breath, otherwise known
as halitosis, has several causes.
However, did you know that what
you eat can also impact how your
breath smells? “Eating or drinking
strong-smelling or spicy foods can
impact our breath,” says Niamh
McMillan, Superdrug’s Pharmacy
Superintendent. “But food isn’t
the only cause of bad breath.
Smoking, ‘crash diets’, gum disease
or infections of the mouth or some
medical conditions (such as dry
mouth, acid reflux or tonsilitis)
can also impact our breath.” Foods
that can help with bad breath
include peppermint tea, parsley
and even celery, but you should
see a dentist if you have been
treating your bad breath for a
few weeks and it doesn’t go away,
have problems with your dentures,
painful, swollen or bleeding gums
or a toothache.
There’s no doubt that kimchi is supercharged
with nutrients, making it not just good for our
digestive health, but our overall health as well. As
kimchi contains green vegetables such as cabbage,
spinach and celery, it’s usually high in vitamin K,
which helps to make proteins that are needed to
build bones and for blood clotting. Kimchi green
vegetables also contain riboflavin, which helps
regulate metabolism, cellular growth and energy
production. Looking to explore more Korean food?
Head to kellyloves.com to find all your favourite
ingredients and snacks.

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 ®

Floradix
Immune Support

• Contains vitamins and minerals

to support the normal function of
the immune system; D, C, B12, B6,
selenium and zinc.

• Based on a herbal extract from

plants and Echinacea.

• Contains fruit concentrates for a

great taste.

• Free from alcohol, preservatives,

colourings and artificial flavourings.

• Free from gluten and lactose.

• Suitable for vegetarians & vegans.

Available from selected independent health stores. www.floradix.co.uk

b84984e0-fb4e-499f-9e2b-9a815f01c46a
 H O L I S T I C H E A LT H C O A C H I N G
Claire Paaphitis
HOW CAN YOU SEND
YOURSELF LOVE?
This time of year, isn’t all hearts and flowers
– our holistic health columnist reveals why it’s time
to put in the work to show yourself more love than ever
OUR HOLISTIC
I
t’s February – the month of St Valentine and
COACHES all things roses, hearts and romance. While
Claire Paphitis this can be an exciting time for anyone at
is a qualified ayurvedic
the start of a new, budding relationship,
consultant and author
it can also be a triggering time for all those
of the book Balance
Your Agni (Penguin who have experienced the loss of a partner,
£8.99) the breakdown of a relationship or any form of
heartbreak. I dedicate this column to those of
you who find this time of year a tricky time. My
own experiences with Reiki and Ayurveda have
certainly been helpful to me in the past and I
would like to share with you some ways in
which you can take some extra care of yourselves
if you are feeling lonely, fragile or sad.
• Try something new. When we are dealing with
big emotions it is easy to get stuck in a bit of a rut:
Louise Barton staying home, wearing the same cosy jumper
is an Institute and relying on the same foods to make us feel
of Integrative Nutrition- comfortable. From an ayurvedic perspective
qualified health coach this is when we fall into a pattern of ‘Kapha’ type
livewellwithlou.com behaviour. Kapha is the dosha (mind/body type)
@live_well_with_lou of Earth and Water. Kapha can keep us stuck in
our ways and in old habits and routines. It is also
emotionally heavy – keeping our feelings locked
away in our chests (The chest area is one of the
‘seats’ of Kapha) and further fuelling the feeling
of a ‘heavy heart’. The best thing you can do, and I
know it can sometimes feel like the last thing you
want to do – but trust me on this one – is to shake
things up a bit! Give your wardrobe a rotation,
wear that dress you were ‘saving for best’ – make
Sarah Highfield a date with a friend to try a new restaurant or
is a qualified yoga cuisine, even something as simple as shopping
teacher and
founder of Yogagise
@yogagise,
yogagise.com
NEXT MONTH: Don’t miss the March issue of Natural Health with yoga teacher Sarah Highfield.
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in a different supermarket or taking a different
route to work will get that heavy Kapha energy
moving and you will start to feel better.
• Drink hawthorn tea. Research now shows that
your heart can literally break due to emotional
stress. People suffering a break up can feel
intense pain in their heart area. Hawthorn
berries are reputed to be extremely good for
the heart. They are said to help improve heart
condition and increase blood flow. Drinking
hawthorn tea could soothe and nourish your 45
heart space. Hawthorn tea is easily available,
and the flower essences are also wonderful.
• Breathe in green. A technique I often use with
clients that come to see me for Reiki or at my
sound baths, and one you can easily do at home
or at any time you need support. Close your
eyes and place both your hands over your heart
chakra. Visualise a beautiful calming green
colour in your mind’s eye – and imagine you
are breathing this colour into your heart space
on every in-breath. With every out-breath,
exhale deeply through the mouth, a big sigh
feels nice here, as you release any tension you
are holding in that place. Continue to do this
for as long as you need.
Whatever feelings you have towards
Valentine’s Day and however you choose
to spend it, I send you love. Remember the
most important relationship you will ever
have is with yourself – so be sure to love yourself
on the 14th February and every day beyond.
 ANNA BLEWE T T
The
GOOD VIBES
diet
Boost your intake of high vibrational foods and
you could see uplift to your energy, immunity
and mood. Here’s how...
P
46 olly Arrowsmith is used to getting
strange looks in the supermarket.
Carefully picking up produce
and considering its energy before
returning it to the shelf or dropping it in her
basket, the 55-year-old financial director from
London is not your average shopper. “I have a
physical sense of energy in my hand, body, and
mind,” she says. “The energy is either negative,
neutral, or positive if I pick up an item. If it is
negative, it goes straight back.” Developing this
sense in her teens after a childhood steeped
in her maternal family’s indigenous Sami food
traditions, Polly has come to appreciate the
fruits she feels a very high vibrational energy:
limes fresh from the tree in New Zealand;
cloudberries and bilberries picked in Lapland;
raspberries, strawberries and rhubarb at home
in the UK, eaten straight from the veg patch.
“I use blessed cacao from South America too,”
she says. “It’s not processed, so it gives off
high vibrations. I always feel very alive after
drinking it.”
If you’re raising an eyebrow at the idea
that the foods in your cupboards, fridge or
fruit bowl might impart their own energetic
life force, consider the vital vibrancy of the
soils and seas that grow everything we eat,
and the mysterious interactions of living
microbiota that nourish and collaborate with
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the plants we harvest. “As Albert Einstein
said, ‘everything in life is vibration’,” points our
nutritionist Clarissa Berry (clarrisaberryhealth.
com). “Living creatures take energy from the
sun and transmute that energy into biological
processes to continue life. Living cells and
atoms are in constant motion, leading to a
‘vibrational frequency’, the frequency at which
something vibrates. When you translate this
concept to food, it’s clear that a fruit recently
picked will still be humming with life. This
high vibration can be passed onto us through
eating, the solar energy transmuted into our
own biological processes.”
Of course, the idea of harnessing and
enhancing natural energies isn’t new, or
pioneered by iconic physicists. Channeling
‘prana’ or ‘chi’ – often described as the vital
life force that flows from and around living
things – is central to ancient practices as
diverse as reiki and yoga, qigong, Ayurveda,
acupuncture and breathwork. “On an
energetic level, the high frequency of fresh,
healthy foods is thought to raise your own
vibrational frequency,” says Clarissa. “Raising
your vibration is associated with improved
energy levels, mood, immunity and vitality.
Other things that raise your vibration include
essential oils, meditation, gratitude and
spending time in nature.”
Body + Food + Ageing + Beauty + Special + Healing + Living

“Living
cells and
atoms are
in constant
motion,
leading to a
‘vibrational
frequency’,
the
frequency
at which
something 47
vibrates”

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48

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Body + Food + Ageing + Beauty + Special + Healing + Living
So if we want to maximise the nourishing
potential of our foods, embracing ancient
wisdoms about safeguarding our health and
boosting our auric energies, how should we
proceed? “The highest frequency foods are
fresh and recently harvested, as close to living
as possible,” says Clarissa. “For example: fresh,
local, seasonal fruit; homegrown or seasonal
vegetables; fresh herbs; microgreens; sprouted
seeds, grains and nuts; fermented foods like
sauerkraut, yogurt and kombucha; apple cider
vinegar; edible mushrooms; fresh oysters and
wild-caught fish; free-range eggs; raw dairy
products; raw honey; cold-pressed extra virgin
olive oil and coconut oil.”
If this sounds conveniently aligned
with other healthy eating approaches, it
is! “Whether or not you resonate with the
energetic benefits of high frequency foods,
there are clear physical benefits to eating fresh,
whole, natural, organic foods,” says Clarissa.
“Seasonal fruits and vegetables are generally
more nutritious, since exported foods have
to be picked before they are fully ripe. The
fresher the food the better, as nutrient density
can decline over time. Foods also oxidise with
time, creating free radicals which can cause
damage in the body.”
As you might expect, the convenience
foods all around us that take ingredients
on a long journey to alter their natural state
– for example hydrogenated fats in long-life
baked good which are turned from liquid to
solid with the addition of hydrogen – lose
any vibrational energies along the way. “Low
frequency foods tend to be highly processed,
far removed from their natural living state,”
says Clarissa. “For example: packaged, shelf-
stable foods; white flour; sweets; processed
meats; canned foods; processed vegetable
oils; pasteurised and UHT dairy products; fast
food; deep-fried foods; alcohol; toxins from
conventionally-farmed produce.”
This can be tricky – we know that
unsweetened canned fruits and vegetables
are an affordable and convenient source of
vitamins and fibre for many, especially during
winter months. Pasturised juices and dairy
live longer in our fridge, and conventionally
farming is currently the only system operating
at a scale in the UK that can feed the nation.
The answer, as ever, is about balance.
Accepting that most of us exist in societies
built around low-vibration food chains, we
can nevertheless aim to bring a little more
vital energy into our diets with conscious food
choices. And we can be more mindful of the
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energies we all bring to the foods we source,
prepare and enjoy.
“My grandma had a cellar that was dug
into the permafrost in Lapland,” say Polly.
“She stored root vegetables, salad vegetables,
cured fish and game. She grew and stored
all her fruit and vegetables, and made soft
berries into a cordial. She put love into it, so
her food was always very welcome. I believe
you can imprint positive energy into food if
you focus on doing so. Our own energy can
affect the vibration of water and food – so I
say a little prayer and bless the food.”
So, next time you’re food shopping, fill
your basket up with good vibes.
RAISE YOUR
VIBRATIONS
Nutritionist Clarissa Berry
shares three affordable ideas
SPRINKLE HERBS ON EVERYTHING
Fresh herbs are thrumming with
energy and are little nutritional 47
49
powerhouses. They are excellent
sources of vitamins, minerals and
antioxidants. Their volatile oils,
which give them their incredible
fragrances, are very high frequency
and often have healing properties.
GROW YOUR OWN
It’s very easy to sprout seeds like
alfalfa, broccoli, kale, radish,
mustard, green peas, lentils
or mung beans. By activating
them in water and keeping them
somewhere dark, you
can grow your own sprouted
seeds or microgreens to add to
your meals.
ADD FERMENTS TO YOUR DIET
Sauerkraut, kimchi, naturally
fermented pickles, kombucha,
kefir, yogurt...These fermented
foods are alive with healthy
microorganisms that support
digestion, mental health and
boost immunity; you can even
make your own at home.
 ADVERTORIAL
“I wake up every day feeling
energised and positive”
College of Naturopathic Medicine graduate, Vivien Allred, shares her journey
from overcoming her own health issues to becoming a qualified health coach
A
t age 18, I stopped menstruating,
developed cystic acne, my hair started
to fall out at a rapid rate and I was
diagnosed with PCOS. I saw my GP
50 and also paid to see specialists for symptoms such
as hair loss and hormonal imbalances. A lot of
the time I felt my concerns were dismissed. I was
never once asked about my nutrition or lifestyle.
Being a teenage girl, I wanted to get rid of my
symptoms as soon as possible, so I opted for the
“CNM students
oral contraceptive pill and ended up suffering
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own research that these and other issues are very
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common with this medication. look at diet or
Food as medicine
Looking for a solution, I was curious to try count calories”
natural therapies and began working with
nutritionist Dee Brereton Patel, who is a CNM
Nutrition graduate. I was so motivated to
improve my health, I radically changed my
whole lifestyle and stopped taking the pill. I went
on a gluten- and dairy-free, nutrient-dense diet
and took supplements to support my skin, gut Scan the code!
and hormones.
My regular menstrual cycle returned, the
cystic acne cleared, my hair grew back and
I overcame the depression and anxiety. As
treatment progressed, my struggles with gut
dysbiosis, bacterial overgrowth and parasites
(which were identified by functional lab
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testing) resolved and I stopped suffering with
digestive problems.
I now know that the food I eat and the
supplements I take support my health and keep
me well. I find that if I deviate from my lifestyle
or eat foods that don’t work for my body, old
symptoms can flare up. Now, whenever I deal
with the occasional health issue, I use food
as 'medicine’ and wake up every day feeling
energised and positive about life.
Whole body approach
I considered training as a dietitian and looked at
other certifications, but the modules covered at
CNM and the whole body approach to wellness
resonated with me. CNM students are trained
to identify root causes, not just look at diet or
count calories. This approach considers the
person’s relationships, emotions, environmental
exposures and health history.
I now specialise in women’s health, hormones,
PCOS and gut health and want to help as many
women as possible find answers and support.
FREE LECTURE
CNM has a 22-year track
record training successful
natural therapy practitioners
in a class and online. Colleges
across the UK and Ireland.
To find out more, visit
cnmcourses.com
or call 01342 777 747
 Body + Food + Ageing + Beauty + Special + Healing + Living

Your mental-wellbeing
TOOLKIT
Everything you need to give your mind
10-PAGE
YOUR

MENTAL-HEALTH

some well-earned love and self-care

W
hen we think of wellbeing,
we tend to conjure images
of nutritious meals, early-
morning runs and plenty
of fluids. Rarely does our spotlight shine
upon our mental health. Perhaps it isn’t
talked about enough to be on our radar,
or perhaps it’s the fact that there’s still an
ever-so-slight stigma around talking about
our feelings. But we’re here to tell you that
your mental health is oh-so-important
and that’s why this special is dedicated to
helping you get the mental wellbeing of 51
your dreams this year. Turn to page 52 to
read about the importance of talking things
through, whether with a counsellor or with
your family or friends. Then on page 54
we’ve got some lifestyle tweaks to elevate
your mental wellbeing, that are so simple
you’ll wonder why you haven’t always done
them. On page 58 find out why movement
is so great for our mental health, and how to
incorporate more into your life, and finally,
on page 56 discover the art of being prone
to wonder. Lots of Love, NH.

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 CL AIRE MUNNINGS
It’s good to
TALK
How chatting with friends and talking
things through with therapists can
help bolster our mental health
f you’ve ever walked away from a
I conversation feeling uplifted, relieved
or calm, you’ll know just how powerful
talking can be for our emotional wellbeing.
Whether it’s an important discussion with your
loved one, a small-scale rant with a colleague
or a therapy session with an expert, having
the opportunity to offload your feelings and
problems can do wonders for your headspace.
52 But why exactly is this?
“One of the reasons why talking about our
problems is so useful is that it normalises our
internal challenges and we feel like we’re not
alone,” explains transformational mind coach
Alison Blackler, a former NHS therapist and
founder of 2minds (2-minds.co.uk). “So many
people believe that they are the only one that
feels stuck or worried about something, but
talking about it helps us to be free from this
assumption and to feel validated.”
There’s compelling evidence to support
the importance of not feeling isolated with our
feelings. Scientific research suggests those who
have good connections with others (perhaps
nurtured through regular conversations) are
happier and physically healthier than those who
don’t, and some research even suggests that
loneliness is associated with an increased risk
of some mental health issues. To add weight
to this, studies have proven a link between
sharing problems with others and reducing
anxiety. Research published in the journal
Social Psychological and Personality Science, for
example, found that sharing your experiences
with others going through a similar situation can
help decrease your stress levels.
There are other benefits too – including the
fact talking can help us make key decisions and
bring clarity to our thoughts. “Talking helps us
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to make sense of our thoughts and feelings,”
Alison explains. “By talking through our
thoughts with someone else, we are forming
“How often do
and organising within our minds which often
gives clarity. Plus, when we hear ourselves say
you really get
things out loud, it can change the impact or
influence of it.” This latter point is particularly
the time to
useful when our thoughts are irrational or when
it’s in relation to something we’re unsure of.
think without
Psychologist and coach Nova Cobban
(novacobban.com) agrees that offloading can
interruption, or
give you a new perspective and deeper insight.
“As you talk about issues and offload you are
to be listened
often saying them out-loud for the first time,” she
says. “When you do this, something interesting
to fully?”
happens – often, the power is taken out of them.
When you finally say something out-loud that Need to urgently
you have been thinking about you have the talk to someone?
opportunity to decide whether it actually feels
If you feel you
true. For example, when you say: ‘I think I want
need to urgently
to get a divorce’, you will get a sense of whether
talk to someone,
this still feels true as you say it or whether saying
charities such as the
it has revealed something deeper.
Samaritans can offer
a helpful listening
Chat it through ear. Find out more
While it’s clear talking with friends can help
at samaritans.org or
boost our mood, it’s important to recognise that
speak to someone
sometimes conversations with our nearest and
on the phone now
dearest can have limitations. As Alison points out,
by calling 116 123
although our pals can help us to feel connected
for free.
and understood, sometimes they can collude or
 Body + Food + Ageing + Beauty + Special + Healing + Living
YOUR
10-PAGE
Mental Health
agree with us, which may not be helpful. And that’s
where talking therapy comes in.
“Talking therapy refers to the process of
healing and changing through talking and
being listened to,” explains Nova. “It is a process
that allows you to be heard and listened to
and provides a space for you to find your own
answers without judgement. How often do you
really get the time to think without interruption,
or to be heard and listened to fully? Talking
therapy provides this invaluable space and time
for you to work on yourself with support.”
Sounds good, doesn’t it? And while it might
seem strange to talk about your problems with
a complete stranger, Nova says that once you
get started you might actually find it easier than
talking to a friend.
“We can be less worried about how a
stranger sees us and less concerned about the
consequences of sharing with someone we don’t
know well,” she adds. “This is partly because we
know that they are bound by confidentiality and
that our thoughts and feelings will be safe with
them. Remember too, that a therapist is also
highly trained to look out for the things you are
not saying and feed that back to you so that you
can learn far more about yourself than when
talking to a friend or non-expert.”
If you’re keen to look into talking therapies
for yourself, bear in mind that choosing the right
therapist is key.
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“The relationship you have with your therapist
is a vital part of how successful the process will be,
so meet with a few of them and find someone that
you feel is right for you personally,” advises Nova.
“Ideally you want to feel comfortable enough to open
up to them, but not so comfortable that you feel they
aren’t able to challenge you. Remember, they aren’t
your friend – they are there to be alongside you on
a journey that can be challenging and difficult, but
ultimately rewarding, revealing and rich.” 
TALKING THERAPIES, EXPLAINED
Alison reveals some of the most common forms of talking therapy
and who might benefit from them…
Cognitive Behavioural Therapy
Good for: People with anxiety or OCD
Cognitive Behavioural Therapy (or CBT) helps us understand the
link between our thoughts, emotions and actions and the cycle
that causes us to be in negative places. It aims to help people deal
with overwhelming problems in a more positive way by breaking
them down into smaller parts. A set number of sessions are
typically offered with the hope for a behaviour change at the end.
Dialectical behaviour therapy 
Good for: Highly sensitive and emotional people
This is similar to CBT in its structure and it works well with highly
53
sensitive and emotional people. It focuses on managing and
accepting the emotions, as a lot of us can fight with our feelings.
It uses self-smoothing and distraction techniques to settle the
emotional response.
Psychodynamic therapy
Good for: Those who are dealing with emotional trauma
Psychodynamic therapy explores the root cause of emotional trauma
or suffering. This will always be done working with a therapist and
looks at unconscious emotions, patterns and habits within the
person’s psyche. This can be quite a deep therapeutic process.
Psychoanalytic therapy 
Good for: Those who want to explore their past
Psychoanalytic therapy is the work of Freud and works on the
principle that we have a set of beliefs and experiences from our
childhood which defines our behaviour. The therapy helps us
understand and resolve problems by increasing inner awareness.
Humanistic therapy
Good for: People who care a lot about what others think
Humanistic therapy emphasises the importance of being yourself.
We all have our own way of interpreting the world but we are
affected by the assumptions and attitudes of others. When we
are influenced by others, we are not leading our best lives. This
approach frees us from being disabled by the influence of others.
 Happify
your day10 little self-care rituals to keep you feeling
positive and energised throughout the day
ave you ever started out your day
H
feeling invincible, only to feel worn
down by the time you crawl into bed?
The daily ups and downs of our days
can chip away at our resolve, leaving us feeling
low and also more susceptible to any passing
coughs and colds, but incorporating some simple
Sophrology routines into your day could help.
“Sophrology involves a combination of calming
54 breathwork, relaxation techniques, light body
movement and positive visualisation exercises that
oxygenate the brain and body,” says Dominique
Antiglio, sophrologist at BeSophro and author
of The Life-Changing Power of Sophrology (be-
sophro.com). “Every time you practise Sophrology,
you teach the body to recognise that it is safe in
the present moment, and this takes the body out of
the fight-or-flight response and activates the body’s
repair-and-regeneration mechanisms, so your
immune system is better able to fight off bacteria
and viruses.” Try Dominique’s 10 mini routines to
help you sail through your day.
1 Take pause
As you wake up, whether naturally or through your
alarm, practise consciousness by pausing for a few
seconds, closing your eyes again, taking a gentle
breath in and welcoming how you are feeling first
thing that morning.
2 Practise gratitude
Once you have acknowledged your first sensation,
emotion or thought, look around the room
for something you are grateful for. It may be a
photograph of someone you love, your stylish new
bedside table, or just being alive and being offered
a new day. Take in the positivity and bathe in it
for a few moments before continuing your day.
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YOUR
10-PAGE
Mental Health
3 Respond, don’t react
Be aware of not automatically reaching for
your phone to check emails or social media
as it can put you into a reactive mode rather
than keeping your mind clear to choose how
you want to go about in your day, and how you
intend to respond instead of just reacting to
events and people. The more you are able to
stay centred and connected to yourself, the
less likely you will stress out.
4 Exhale your tension
If you feel anxious or stressed as you wake up,
take a few minutes to do a standing Sophrology
exercise to deal with the tension. Stand tall and
bring both hands to your chest. Inhale, then
exhale as you open your arms and reach down
to touch the floor. As you do this, exhale out
the tension. On the inhale, bring yourself up
and your hands back to your chest, remaining
aware of your connection to the ground. This
is a quick-moving meditation that will stretch
your body, oxygenate your brain, help you
process tension and set you up with a more
positive response.
5 Check in with yourself
On your way to work, or before you start work
at home, take a minute to ‘check in’ with
yourself. With eyes closed, think through
your goals for the day and imagine yourself
completing them well and successfully. Allow
yourself to feel the positivity associated with
those achievements. This visualisation exercise
(that is regularly practised by athletes before
important competitions) is a simple way to
build positive intention, create focus, and boost
your motivation and confidence for the day.
 Body + Food + Ageing + Beauty + Special + Healing + Living

55

6 Embrace the slump around the block for example. It’s important to
An afternoon slump is natural; it’s part of your keep the body active so everything including
circadian rhythm so don’t fight it. Instead, fit in a your immune system functions as best it can.
‘power pause’ practice to supercharge the body’s
need to rest. Sitting or lying down, do a quick body
scan with the intention of relaxing each part of your
“Allow 9 Practise the ‘shoulder pump’
If you need a boost of energy before a big
body. This will bring you into the alpha brain wave
state, a state of deep recuperation for your brain,
yourself to meeting for example, incorporate a Sophrology
technique called The Pump. Standing tall,
and will help you sustain your energy and focus for
the rest of your day ahead.
feel the exhale through the mouth, inhale then hold the
breath, Now, vigorously “pump” your shoulders

7 Leave tension at the door positivity
At the end of the day, try not to preoccupy yourself
with work or anything that causes tension. Leave
associated
it at the door, or allow yourself to switch off after a
certain time at home. Ask yourself what you can
with those
let go of before you enter your evening – it can be a
tension in your body, an emotion or stress that has
achievements”
been with you during the day that no longer serves
you. Treat your evening like it’s a fresh start.
8 Keep active
Make sure you move your body actively at least
once a day – it can be a 30-minute power walk
up and down to get the muscles moving and
blood circulating quickly. Then relax and breath
out. Repeat three times and head into that
meeting with confidence and renewed energy.
10 De-stress your bedtime
Before you head to bed, do something that
you enjoy to instill a sense of wellbeing and
safety. When the body feels safe, it is better able
to fall asleep and the immune system is less
susceptible to stress, which can compromise its
ability to function at its best. It helps to reinforce
your body’s resilience. “

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Feel
awe-some
Learn to throw open the doors of perception and
experience wonder like a child
W
e don’t need to passively wait
to experience wonder, we can
cultivate a mindset attuned to
wonder instead. “People think
that wonder is an experience of the world. It’s
actually a way of looking,” explains neuroscientist
Beau Lotto. “Ask, ‘What is the lens that you look
through?’ And we say that’s a daily practice.
It doesn’t just happen. You have to work at it.
Every day you have hundreds of opportunities to
practice creating that lens.” This is the essence of
56 a wonder mindset – taking every opportunity to
practice creating that lens. Read on to discover the
four pillars of wonder and how to bring more awe
into your life.
WATCH – OPENNESS TO
EXPERIENCE
DO YOU:
• have an active imagination and enjoy using it
while you daydream?
• love philosophical discussions or a
good debate?
• feel chills when you listen to music or get
teary during commercials?
• enjoy experiencing new cultures or viewing
different kinds of art?
Research has consistently shown that the more
open we are to the world, the more wonder-
prone we are, simply because our ‘wonder
threshold’ is lower. But openness also predicts
a greater motivation to seek out environments
where we are more likely to experience wonder.
It can be challenging to shift the needle on the
personality trait of openness-to-experience for
us fully grown folk, as it’s a very stable trait across
our lifetime. One way, though, was discovered
quite by accident during a cognitive training pilot
programme aimed at staving off cognitive decline
in older adults. Based on a protocol researchers
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b84984e0-fb4e-499f-9e2b-9a815f01c46a
YOUR
10-PAGE
MENTAL-HEALTH
developed called ACTIVE (Advanced Cognitive
Training for Independent and Vital Elderly),
the programme involved games like Sudoku,
crosswords, puzzles, and pattern matching.
WANDER – CURIOSITY
DO YOU:
• like to study new subjects or discover
different cultures?
• feel at your best encountering the
unpredictability of day-to-day life?
• thrive when doing something challenging
or complicated?
• struggle when life has too much structure
or a set routine?
We tend to become less deeply curious as we age
because we perceive there is less to be curious
about, so while this may require some extra
effort, understanding how to bolster the trait of
curiosity is a valuable lifelong skill. To increase
our motivation toward curiosity, we need to seek
out novelty. And, of course, because wonder is a
meaning-making emotion, it’s best if the pursuit
is an epistemic one, too. Our brains pay attention
to new things and reward that attention with
dopamine, but increasingly, research shows
that dopamine alone isn’t the reward. Rather, it
motivates us to search out more novelty for more
reward. (Novelty is one of the reasons we find it so
hard to stop multitasking – switching from task to
task feels good.) That’s why novelty is so effective
in learning – curiosity thrives on incongruity,
and we notice and are motivated by newness.
It’s a potent combo. So, take different routes, go
to different places. Shake up your noggin a bit.
Merely changing the lighting or temperature in a
space can make it feel novel or new. Even wearing
your watch on a different wrist can get you out of a
mental rut. Most critically, begin to train yourself
to see with fresh eyes.
 Body + Food + Ageing + Beauty + Special + Healing + Living
WHITTLE – ABSORPTION
DO YOU:
• listen to music so deeply that you almost feel
like you are floating on the notes? Or perhaps
see patterns and colours as you listen?
• have such an intensely vivid memory that
when you think of the past, it’s almost as if
you’re back there again?
• read a book or watch a movie and lose
yourself, feeling like you’re one of the
characters?
• ever sense someone is near you without
actually seeing or hearing them?
Think of absorption as the runway before taking
flight. Someone high in absorption has big
feelings. They are easily moved by a beautiful
sunset or an evocative piece of music. They
are creative and can craft entire worlds with
fantastically striking mental imagery. With just the
smallest of cues – a smell or a colour – memories
will come flooding back, and their recollection
of the moment will be crystal clear. At their
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b84984e0-fb4e-499f-9e2b-9a815f01c46a
core, whittlers are present. Not surprisingly, the
primary thing that gets in the way of us being
absorbed is distractions. Those distractions can
be external, like a child tugging on our sleeve or
our email notifications dinging, or internal, like
rumination or stress.
Think about it – what do most of us do when
we’re bored? We pick up our phones. I’m not
saying that tech is bad, but being distracted by the
internet’s endless capacity for entertainment can
impact our ability to become absorbed. So, what’s
the solution? Put down the freaking phone. Allow
yourself to be bored. Feel that uncomfortable itch
crawl up your back, and then rather than jumping
on some device, sit with it. Observe it. See how
long you can keep yourself from responding to
it. And then, when you can sit no longer, find
another outlet for that boredom, like going for a
walk, writing in a journal, or picking up a good
book. Stepping away from our phone also helps
us align our need for cognition and need for
cognitive closure with wonder.
WOW AND WHOA – AWE
DO YOU:
• love beauty and seem to find it everywhere?
• feel wonder almost every day?
• enjoy connecting the dots and spying patterns 57
in your environment?
• seek out experiences that challenge your
perspective and how you see the world?
There are so many wonder-bringers, but we don’t
always see them. Too busy, too cranky, too tired
to experience the wonder around us, we miss
countless opportunities. But if we prep ourselves
“A wonder for a wonder experience, we are far more likely to
recognise it.
mindset Wonder is in the eye of the beholder.
Catalysts for wonder exist everywhere in the
means making world around us, whether we are moved by them
or not. A wonder mindset means making wonder
wonder an an attitude, not just a specific experience. It
attitude, not attunes us to the certain knowledge that wonder
exists and prepares us to see and receive it. As we
just a specific are, so we see. See wonder.
experience” Edited extract from The
Power of Wonder, The
Extraordinary Emotion
That Will Change the
Way You Live, Learn,
and Lead, by Monica
C. Parker (Hay House,
£14.99)
 NICOL A MOYNE
Natural
high
Nicola Moyne explores the rise of ‘green exercise’ and the
positive impact nature plays in boosting brain function
W
hether you prefer walking
along a wild, blustery beach
or hitting a trail run in sun-
dappled woods, few of us
regret exercising outside when the weather
permits. Yet, according to a slew of medical
58 studies, most of us fail to capitalise on nature’s
antidepressant properties, nor fully appreciate
the significant role it plays in strengthening
our mental and physical resilience.
Indeed, recent research conducted
by the University of East Anglia, which
monitored more than 290 million people,
found that exercising outside increases
serotonin – a mood-boosting hormone – while
simultaneously spiking endorphins – chemical
signals in the brain that block the perception
of pain and elevate feelings of wellbeing. The
result? An uptick in vitamin D and reduction
in stress, anger and sleep deprivation (hello,
fresh air).
“Spending time in nature certainly makes
us feel healthier, but until now the impact
on our long-term wellbeing hasn’t been fully
understood,” explains study author Caoimhe
Twohig-Bennett. “One of the really interesting
things we found is that exposure to green
space significantly reduces people’s levels of
salivary cortisol – a physiological marker of
stress. This is important because more than
11 million working days are lost annually in
the UK due to stress, depression or anxiety.”
The mental-health benefits are now so
widely accepted that there’s even a buzzword
for it: ‘ecopsychology’ – and medical
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professionals across the globe are dishing
out ‘park prescriptions’ to patients suffering
from depression or anxiety to support
mainstream medications.
It’s a concept Niels Eék, a Swedish
psychologist and co-founder of wellness platform
Remente, has long been an advocate of. “In
Scandinavia, friluftsliv plays an essential part in
most people’s lives,” he says. “Translating to ‘free-
air-living’, friluftsliv refers to the value of spending
time outdoors and can involve taking a walk in
nature or enjoying an open-air run, swim or cycle.
“With the weather taking a wintery turn, it’s
important to carve out time to take a long walk,
enjoy a lunchtime activity in the fresh air, or plan a
weekend bike ride. Just 120 minutes a week [spent
exercising outdoors] is purported to increase
wellbeing, so enjoy exploring the beauty of nature
– it’s key to protecting your mental health.”
Need a little more motivation to move
outside? Fear not: we’ve rounded up five easy-
to-access ‘green exercises’ that will elevate your
physical and mental wellbeing.
TRAIL RUNNING
If you’re a keen jogger, why not swap pounding
the pavements for trail running instead? “Trail
running allows you to access nature and green
spaces, offering a more meditative, mindful
experience,” explains Sarah Pritchard, an
experienced trail runner for Love Trails Festival.
“Running in nature allows direct exposure
to different shades of green, which has been
proven to encourage positive thinking,
creativity, and the feeling of calm.
Body + Food + Ageing + Beauty + Special + Healing + Living

YOUR
10-PAGE
MENTAL-HEALTH

59

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 It also requires more concentration, allowing
you to focus on your body, breath and
movement. If you live in a city, you’re never far
from a local park or green space, and it might
be easier than you think to access natural
environments.” Join your local Park Run
(parkrun.org.uk) to get started, and spend
10 minutes before the race to ‘ground’ your
feet in the grass for the ultimate connection.

WILD SWIMMING
A full-body, non-weight-bearing activity,
swimming is a sport that’s beneficial for people
of all ages, but what happens when you start
swimming outdoors? “Studies suggest that being
in blue spaces has the most positive psychological
impact,” explains Jonathan Cowie, an open-
water swimming coach at Above Below. “One
reason is the camaraderie that comes with it.
It’s not recommended to swim alone for safety
reasons, so outdoor swimming is usually done
in groups, and that sense of community is a
great mood booster. But if you really want to dial
up the mental-health benefits, set an intention
beforehand and take notice of your surroundings
– what is the weather like, what can you see, hear
and feel? Before your swim, try calm breathing alone or socially. According to the NHS,
exercises and place yourself in that moment.” regular rides can “reduce the risk of heart
60 Remember, it’s important to join a club that will disease, type 2 diabetes and strokes, as well
ease you in gently and safely though, so check
out outdoorswimmingsociety.com to find your
as boost your mental health”. Plus, if you
travel locally, it’s a form of exercise that
“Medical
nearest group. can easily be incorporated into your daily
routine, meaning you’ll smash that target of
professionals
FOREST BATHING
Despite its name, you won’t need your
120 minutes of outdoor activity per week.
To make cycling sessions more mindful
across the
cossie for this one, because the Japanese
practice of forest bathing is all about
(and road safe), why not follow scenic park
routes where possible and synchronise your
globe are
wandering through the woods and soaking
up a calm-inducing sensory experience.
breathing pace with pedalling, too? See
britishcycling.org.uk for more information.
dishing
“Forest bathing is a popular therapy,” says
Twohig-Bennett. “Much of the research from ROCK CLIMBING
out ‘park
Japan suggests that phytoncides – organic “Combining physical intensity with prescriptions’
compounds with antibacterial properties – extreme stimulation, rock climbing requires
released by trees could explain the health- considerable concentration, as well as physical to patients
boosting properties of forest bathing. strength, which means you’re naturally always
Meanwhile, exposure to a diverse variety of focused on the present moment,” explains suffering
bacteria present in natural areas may also
have benefits for the immune system and
Chemist Click’s pharmacist and climbing
advocate, Abbas Kanani. “In fact, the British from
reduce inflammation.” To maximise the
mental-health benefits, the Woodland Trust
Journal of Clinical Psychology found that
bouldering psychotherapy can be equally as depression
also recommends turning off your phone,
moving through the forest slowly, and taking
effective as cognitive behavioural therapy
in reducing symptoms of depression. It also
or anxiety
long, deep breaths to encourage your mind
to truly switch off.
works multiple muscle groups, which helps
to build confidence and self-esteem.” Need
to support
CYCLING
someone to show you the ropes? There’s a
plethora of UK groups across the UK offering
mainstream
Providing you already own a bike, cycling
is a free, low-impact exercise you can enjoy
outdoor courses for beginners. Head to
ukclimbing.com for a list of clubs.
medications”

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 ADVERTORIAL

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If you are stressed, panicked, or unhappy, you can
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 Transform your Mental Health naturally
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 LOOKING FOR A
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subscribe to magazine today!
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 Natural Ageing
DISCOVER THE SECRETS
TO MAINTAINING YOUTH
AND HEALTH AS YOU AGE

MOVE IT OR LOSE IT
We all know that movement is key to
staying healthy, but did you know that
exercising when you’re older can help
protect your brain, as well as your body?
A recent study from the University of
California revealed that when elderly
people stay active, their brains have
more proteins that enhance the
connections between neurons,
which helps to maintain healthy
cognition. The study also found that this
protective impact extended to people
suffering from Alzheimer’s and other
neurodegenerative diseases. According to
the NHS, older adults should do some type of 65
physical activity every day. This could be a walk
with a friend, a swim at your local leisure
centre or a community yoga class.

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 AGE-PROOF
your happiness 
This simple key-change in attitude could help
you to maintain a youthful mindset

W
e know very little about the human
brain – or more accurately, an
extremely small percentage of
people in the world, who have
trained as neuroscientists, know a great deal
about the brain in comparison with the rest of
us. In fact, their understanding has doubled in
the last 20 years, but by their own admission, the
brain remains the last frontier of the human body.
Interestingly, every new discovery seems to find
more evidence of the brain’s plasticity; its ability
to adapt and reinvent itself over time. Playing an
66 important role in this is the front area of the brain,
known as the prefrontal cortex. This is a uniquely
human feature. It allows us to develop free choice,
helps us to develop a sense of right or wrong, helps
us to regulate our emotions, and it is a large part of
who we are.

THE BRAIN AND HAPPINESS

What has all this got to do with happiness? The
brain is changing all the time and as we change our
mind, so we strengthen or weaken the connections
between the cells in the brain known as neurons.
The neurons send messages along pathways. The
more we repeat a thought, whether positive or
negative, happy or sad, the stronger the pathway
becomes. Our thoughts, like most people, prefer
to take shortcuts. It is rather like cutting a corner
across a grass verge. The first time someone does it,
barely a footprint is left on the grass, but if everyone
else takes the shortcut too, it won’t be long before a
new pathway has been forged.  positive way. Someone in love only needs to look at
SWITCH YOUR FOCUS  associated with positivity and rewards to become
A greater level of brain activity in the left side of
the prefrontal cortex is associated with positive
emotion and wellbeing. This side of the brain
puts the brakes on negative thinking. So if you
practise positive thinking on a regular basis, the
neural pathways in the brain that are associated
NH Circle
with positivity will strengthen. The flow of various
neurochemicals in the brain varies from time to
time. Interestingly, when people practise gratitude LIZ
in a conscious way, the levels of reward-based FROST
‘happy’ hormones, such as dopamine, are
increased. Love, too, stimulates the brain in a “IT’S AMAZING
THAT, WE
a picture of their loved one for the parts of the brain CAN REWIRE
more active. There is now evidence to show that OUR NEURAL
where we focus our attention can consciously PATHWAYS
change the way we think. If we draw our attention TO CREATE A
to all the things that make us mad and angry and
unhappy, and hang on to those thoughts, we will MORE POSITIVE
strengthen their power. If, on the other hand, we MINDSET”

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choose to reframe the negative into something
positive, or focus consciously on positive and
happy memories, then those are the neurons that
“Think of
are going to be strengthened. Those in the field of
alternative health have known about this for years,
happiness as a
but now there is proof in a form that conforms with
the traditional medical way of testing. 
bottomless pot
USE IT OR LOSE IT  of joy, talent,
As we get older, we gradually shed some of our
brain cells in a process that is known as ‘cortical
hope, and
thinning.’ By the time we are 80 years old, we
will have lost approximately four percent of our
gratitude”
total number of brain cells. However, it seems
that the brain, like the rest of the body, benefits
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Live Look
Feel
YOUNGER
LONGER
RADIANT
67
from exercise. In one scientific study the brains of
meditators and non-meditators were compared,
at the same age. Those who meditated on a
regular basis had less cortical thinning. Think of
happiness as a bottomless pot of joy, talent, hope,
and gratitude. The more you use it; the more you
give to others, the further you spread its contents
– the happier you will feel. Using our capacity for
compassion and kindness strengthens our energy
for living and our joy for life. The pot will continue
to remain filled to the brim. If you disregard your
pot of happiness, it will begin to evaporate. The
less you use, the more you try to conserve only for
yourself, the more anger, resentment, and gloom
enters the pot – the faster happiness will fade away. 
 ADVERTORIAL
Harnessing
HOLISTIC
H E A LT H
Paula Benedi, founder of online
health practice, Synergised,
tells us why she believes in an
integrative approach to health
D
uring studying for her
law degree, whilst
battling intensive
studying and exams,
Paula Benedi was also taking on
her own health battle. Her skin
was inflamed with eczema and
cystic acne, she faced brain fog,
digestive upset and fatigue and
was experiencing ‘unexplained’
68 neurological issues.
No medical professional was
able to find a long-term solution
for her symptoms that went
beyond topical treatments and
pills to mask the symptoms. More
and more, she was using flimsy
plasters to cover up wounds, until
one day, enough was enough.
“Too many people are
learning to live with ‘unexplained’
symptoms and ‘incurable’ chronic
health issues,” Paula says. “Whilst
this has become common, it’s
important to recognise that this
is not normal and should not
be accepted.”
Frustrated with having the root
cause of her illness disregarded,
Paula began applying her research
and analytical skills to find out
why she had these wounds in the
first place.
Address the root
“Hundreds of hours of research
in integrative health, Ayurveda,
traditional Chinese and functional
medicine has helped me not only
overcome my health issues but
b84984e0-fb4e-499f-9e2b-9a815f01c46a
start to live with energy and vitality,”
she says. Now a certified integrative DAILY WELLNESS
health practitioner, Paula helps
other people overcome chronic WITH SYNERGISED
health issues and conditions that
conventional medicine generally
offers treatment to manage the
symptoms whilst ignoring the
root cause of the problem.
“Nothing is unexplainable. We
don’t randomly wake up one day
in a diseased state, there is always
a why, which builds over time,
pushing our body out of balance.
Once we uncover this through
functional medicine lab testing,
we can work out how to reset
and rebuild our health.
The Daily Essential Formula
“I want to live in a world where
This all-in-one powder supplement offers a
we prioritise healthcare over sick
complete foundation for your daily nutrition.
care. Where we understand our
Made for quality and impact, and without
bodies and minds and what they
any nasties, The Daily Essential Formula
need to function optimally. Where
provides essential detox nutrients and
we focus on prevention rather
botanicals, 28g of organic, hypo-allergenic
than treatment,” she says.
pea protein, along with a complete range of
vitamins and minerals in their most potent
Rethink our approach and absorbable forms.
“Things like fatigue, brain fog,
digestive issues, skin concerns and 21 Day Reset and GI Protocol
unhealthy diet culture shouldn’t be In this six-part online course, Paula shares her
normalised. I want to give everyone expertise on foundational health protocols
the tools that they need to live with to rebuild health naturally. Designed for
energy, vitality and good health,” people who may not be able to afford
Paula says. private consultations with integrative health
In addition to private practitioners, this course offers lifetime access
consultations, Paula’s integrative to a framework to design your lifestyle for
wellbeing platform, Synergised optimal health and long-term wellness.
Nutrition, also offers wellness
For more, visit synergised.uk
protocols and courses, along with
a podcast and supplement line.
naturalhealthwoman.com
 Get it on
JAYNEY GODDARD
Our columnist explores how to naturally improve your libido 

W
hen we are tired, over-stressed, find that it helps to reduce anxiety, depression
over-worked and generally and hot flushes.
frazzled, it is difficult to muster
any sex-drive whatsoever.
“Scientific Maca
Ensuring that we are eating well and
getting enough restorative sleep is vital. (Visit
research now This root, loaded with phytonutrients and zinc,
is also known as “Peruvian ginseng” It has been
jayneygoddard.com for my recipe book and
Yoga Nidra Guided Meditation for Deep
shows that used for thousands of years by the native people
of the Andes to improve infertility, diminish hot
Restorative Sleep). If you can get these two steps
right to begin with, you’ll notice an immediate
Avena sativa flushes, improve sexual function and pleasure,
reduce sleep disruptions and even eradicate
improvement in how you feel overall. Then,
when you are feeling nourished and rested,
is an effective night sweats associated with the menopause.

bring on the exercise. I recommend a ‘three-

legged stool’ approach;
libido enhancer
• Leg one: Try gentle cardio – such as walking a
minimum of 30 minutes a day, at least five times
and it also
a week to begin with.
• Leg two: The next leg of the stool is resistance
training – using your body weight or lifting
weights at the gym – this will improve your
body composition (muscle-to-fat ratio) and
will support your hormonal balance, including
increasing your production of Human Growth
Hormone (HGH), which keeps us feeling
youthful, energetic, motivated – and yes, sexy!
• Leg three: see if you can get some mindful
exercise, such as yoga, Pilates, tai chi etc. as these
approaches will reduce your stress response,
help you focus and they support a reduction in
the production of hormones including cortisol
and adrenalin, both of which are implicated in
lower libido.
Herbs for improved libido
Ashwagandha
Ashwagandha stimulates blood flow to female
reproductive organs, therefore increasing
sensitivity and arousal. This makes it a
particularly popular choice among women who
wish to derive more sexual pleasure and/or
regain lost sex drive. Menopausal women also
Avena Sativa
Scientific research now shows that Avena 69
sativa is an effective libido enhancer and it also
alleviates menstrual cramps. Research suggests
alleviates that it frees “bound testosterone” to make it
more available throughout the body, which is an
menstrual essential hormone for sexual desire in both men
and women.
cramps” Muira Puama
This herb, also known as ‘potency wood’ works
to calm the nerves, relieve anxiety, fight fatigue,
improve cognitive function and promote a
healthy stress response, as well as increasing
blood flow to the pelvic area. Many women who
regularly take Muira puama report increased
sexual desire, more satisfying intercourse and
more intense orgasms. In trials it has also been
shown to improve bone density – good for
osteoporosis sufferers.
JAYNEY GODDARD is President
of The Complementary Medical
Association (The CMA) and the
author of the international Number 1
bestseller “Rewind Your Body Clock: The
Complete Natural Guide to a Happier,
Healthier, Younger You”. For free
gifts, articles, recipes and much more,
visit JayneyGoddard.com

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 ANNA BLEWE T T
How to cope
with midlife
overwhelm
The struggle is real, but the challenges of your
middle years could be key to unlocking a
more joyful future. Here’s how...
C
iao, bella!” calls Elisabetta Franzoso
down a crackly phone line from
Barcelona. Just turning 60 in her
adopted home city, the vivacious
wellness coach (elisabettafranzoso.com) is
fresh from a 15-minute power nap preceded by
70 her long daily walk and a call with clients in the
Middle East. “I’m fitter and stronger now than
when I was 40,” she says happily. “I’ve been
learning to salsa and tango...” Yet rewind 12
years and things were so different. Embroiled
in a painful divorce, and saddened by her
daughter’s departure to study in London,
Elisabetta’s menopause years hit hard. “I felt
abandonment; the disintegration of my family,”
she recalls. So how did she turn her midlife
problems around, and how can we?
Into the storm
Call it a crisis or an ‘unravelling’, the clichés
that midlife generally brings a drop in
happiness are backed up by scientific studies.
Research points to a u-shaped curve in our life
satisfaction, the bottom of the dip coinciding
with the end of our 40s and beginning of our
50s, and Elisabetta recognises the problem in
clients across Asia, Europe, the Middle East
and South America. “I can tell you it’s a global
issue,” she says. “Women – and men – face the
fear of not knowing when the change in energy
needs comes.”
She’s not the only one helping women
navigate this tricky time; Tamu Thomas is a
social worker turned wellbeing coach who
works with ‘over-functioning, high-achieving’
women (livethreesixty.com). “There’s definitely
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a link between that dip in happiness and all the
pressures women face at this time,” she says. “As
well as the peri-menopause or post-menopausal
symptoms (anxiety, sleep deprivation, a lot of
cortisol and maybe loss of libido) they may be
dealing with parent caring duties, and empty
nest syndrome; they may be trying to pay off
the mortgage or find uni fees...” In short, midlife
really is a lot.
Let the fightback begin
For Tamu, the key to unlocking future joy
is to start learning about your own needs.
“You could have a mid-life crisis or a mid-life
awakening,” she suggests. “You choose. But I’d
say experience of the former is universal. I work
with women whose companies are turning
over millions, and others at the start of their
journey who are trying to grow a side hustle; the
common denominator is not understanding
what their needs are. Because they come from
success and relationships where not having
needs was a badge of honour. We’re all a
product of our conditioning, which programmes
us essentially to be people pleasers. We get
taught in order to be productive our needs
need to be on the back burner.”
Tamu believes we must prioritise our sense
of emotional safety so our stressed brains can
transition to the calm, then curious, state that
will help us bounce forward into our later life.
“We easily ignore our basic needs but they are
the foundation of who we are, and once met,
allow us to have an experience of safety,” she
suggests. That safety may look like the absence
of panic attacks, an inner sense of calm or
 Body + Food + Ageing + Beauty + Special + Healing + Living

“You could have a mid-life

crisis or a mid-life awakening”

71

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 self-confidence... but you will feel it. “We
experience safety in our bodies,” says Tamu.
“It’s not a concept, it’s an experience. The
more we experience safety the more curious
“Human connection is
we will be, and experimental about who we
are and what we like.”
essential. Whether that
As they work to peel back the layers of
learnt self-denial, many women will find
means bringing your loved
themselves evolving and growing, but this
can create challenges and choices. “As
ones on the journey, or
women of this age do this development
work often the men in their lives aren’t on
searching for a new tribe,
the same journey,” says Tamu. “Women
don’t want to rock the boat so they do this
it’s important to honour your
work in secret, and that’s when relationships
and friendships become brittle and can
human connection”
shatter.” Nurturing what Tamu calls ‘aligned
relationships’ is important. “Humaning
is relational,” she says, “so that human
connection is not a ‘nice to have’; it’s
essential.” Whether that means bringing your
loved ones on the journey, or searching for
a new tribe, it’s important to honour your
human need for connection.

Choosing life
72 Like many women experiencing the shift
in gear as a debilitating loss of confidence,
Elisabetta had to work to get her mojo back.
“Confidence, for me, has many meanings,”
she says. “Mainly it’s being able to nurture
a positive attitude no matter what. That’s
quite difficult, but personally I had to think
how I could see my menopause and divorce
in a positive light. I treated divorce as a
gift of freedom: ‘I can start a new life!’ And
menopause: ‘I can enjoy my sexuality in
a free way and prove that I can still have
a strong and healthy body.’”
The road to this enlightenment – and
a serenity and happiness that comes
with it – starts with an important job that
Elisabetta calls emotional cleansing. “We
can’t tap into joy when inside our hearts
we’re intoxicated with feelings we’ve never
really acknowledged,” she says. “I had to
really dig deep inside me and see what was
negative – I had to see my fear, my anger,
my resentment... and my anger with myself.
I took ownership of my own mistakes.
And then, when I let go of those negative
emotions, that’s when joy started to come. It’s
a choice to tap into the positive and see the
gift in everything that happens.”

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Body + Food + Ageing + Beauty + Special + Healing + Living

3 of the best...
overwhelm fixes
1. GET OUTSIDE
”Nature is a powerful
antidote to stress,” says
clinical hypnotherapist
Geraldine Joaquim
(geraldinejoaquim.co.uk).
“When you move through
nature you create an optic
flow state, which reduces
stress and moves you into
your relaxation mode
(parasympathetic nervous
system). If getting outside
isn’t an option, then just
look out a window for
a couple of minutes.”

2. GROUND YOURSELF
“Feelings of overwhelm
are usually created when
thoughts take over, so re-
connecting with what’s real
will help,” says Geraldine.
“Try the 54321 technique: 73
close your eyes and take
a breath, open your eyes
and find five things you can
see, four things you can
hear, three things you can
feel, two things you can
smell and one thing you
can taste.”

3. DECLUTTER YOUR
INTERIOR SPACES
“A clear home, a clear
head and a clear heart
creates the space to
live the life you love,”
says decluttering expert
Janine McDonald
(cleartheclutternow.
co.uk), who turned her own
mental wellbeing around.
“My advice would be to do
little and often: set a timer
for 15 minutes and tackle a
small area or drawer. If you
are really overwhelmed,
just pack three things
away each time you get
a moment.”

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b84984e0-fb4e-499f-9e2b-9a815f01c46a
 Natural Beauty
DISCOVER BETTER SKIN, HAIR
AND MAKE-UP NATURALLY
EVERY DROP COUNTS
One great way to live more
sustainably is to consider your water
usage. According to research by We
Are Concentrate (weareconcentrate.
com), a standard 250ml bottle
of shampoo lasts between 20-25
washes, depending on hair type and
length. Using shampoo bars, powders
and stick cleansers are all easy swaps
that can make your beauty routine
more eco-friendly. And don’t forget,
using less product can also save
you money too. We love Centered
Altered State Solid Shampoo, £20,
wearecentred.com

75

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 M Y FAV O U R I T E
MOOD
SHIFTERS
Our columnist Jo Fairley reveals her top
product picks to help lift your vibe

I
’ve lost count of the years I’ve relied
on aromatherapy blends to nudge
me into a different frame of mind:
grouchy to smiling, knackered to
Tigger-like, stressed to serene. I was lucky
enough to have had treatments many
years ago from Micheline Arcier herself,
the inspiring woman credited with
bringing aromatherapy to the UK (from
France, where its powers had long been
acknowledged). And the astonishing
turnaround in my frame of mind as I
76 stepped back outside after that very first
encounter – mind blown, as well as
calmed – made me realise: something
amazing is going on. Ever since then, I’ve
had a toolkit of aromatherapeutics that
I turn to when I need to – and with the
boom in wellness and increasing
amounts of scientific evidence to back
it all up, there are more and more
mood-shifting options. This month, I
thought I’d share some of my favourites…
1 Nancy Meiland Gaia oil (£50 for 30ml,
nancymeiland.com). Not your typical
pulse-point rollerball: it’s been blended
by Sussex-based perfumer Nancy Meiland
as a meditation oil with jasmine sambac,
Atlas cedar, sandalwood, bergamot, Created by a British botanicals brand
nutmeg and blue lotus absolute. I carry it based in the spiffy Heckfield Place hotel
in my handbag. I love that there is a 2ml in Hampshire, I massage this into limbs
size available for £4.95, so you can try before bedtime to quieten my mind via
before you buy the bigger one. the power of rose geranium, Roman
chamomile, lavender (and just enough
2 Aromatherapy Associates The Diffuser patchouli to please my inner hippy).
(£130, aromatherapyassociates.com).
This is an investment piece – but so worth 4 BetterYou Magnesium Relax Flakes
it, if budget allows. Honestly the best (£8.45 for 750g, betteryou.com). When
aromatherapy mister I’ve ever used – and I want to de-stress, almost nothing works
like a soak in a magnesium-infused bath.
I’ve tried plenty – this sends timed wafts
of essential oil into the air. I keep mine These are infused with tension-busting
on my desk, alternately pumping out rose geranium and bergamot, while the
De-Stress and Revive (£28 each for 10ml), magnesium works on tired muscles.
from Aromatherapy Associates' range of
essential oil blends. 5 Olverum Restful Sleep Pillow Mist
(£26.50 for 50ml, uk.olverum.com).
3 Wildsmith Stillness Body Oil I have an armoury of sleep sprays, but
(£38 for 150ml, wildsmithskin.com). this one tackles ‘racing brain’ brilliantly,
This feels like it’s nourishing the soul, helping me segue from over-thinking to
while the oils of chia seed, evening ready-for-lights-out, powered by Roman
primrose, grapeseed, raspberry, rosehip chamomile, high altitude lavender,
and oat kernel do the same for my body. geranium and bergamot oils.

1 3 5

2 4

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 “I’ve relied on
aromatherapy
blends to nudge me
into a different
frame of mind”

NH loves
Urtekram Tune In Soothing
Lavender Body Oil (£7.99,
amazon.co.uk). Nourish your
skin along with your spirit with
this rich emollient, which
contains therapeutic lavender
77
essential oil, as well as a
conditioning blend of
antioxidant Q10, broccoli
seed, almond and jojoba
oils. The scent is deliciously
light and the formula is gentle
enough to use on your face too. It's the
perfect addition to a mindful evening
self-care routine.

Weleda Lavender Relaxing Bath Milk

(£15.75, weleda.co.uk). This bath time
treat helps to ease tired muscles and
unwind a busy mind, sure to shift your
mood from pent up to blissed out. Swirl
three to four capfuls into a warm bath JO FAIRLEY is
and enjoy the soothing scents. It is the co-founder
made with biodynamically of Green &
harvested lavender for maximum Blacks and
potency and the scent is author of The
incredible. Knotty shoulder Beauty Bible.
muscles? Rinse a flannel in the Head online
warm lavender bath water and to see her
apply to the back of your neck, latest projects
then do some gentle shoulder at josephine
rolls to release those muscles. fairley.com

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 All about
THE BASE
Skin perfecting products tried
and tested by the NH team
W
e’re in the throes of winter, and
unless you’ve been lucky enough to
enjoy some travel to milder, foreign
climes, the likelihood is that your
complexion is almost as dull and unpredictable
as the British weather. Stress not, the right products
can help you trick your way to complexion
perfection. Read on for our top picks for
creating a flawless make-up base...
INIKA Organic
Radiant Glow Veil,
£44, inikaorganic.com
Tested by senior dual content
creator Laura: “Just what the doctor
ordered for my tired winter face; this
is glow in a bottle. A make-up/skincare
hybrid, it works as radiance-boosting extra
78 moisturiser, which alone was enough to give
my skin a pick-me-up on bare-faced days.
It also makes a lovely, luminous primer pre-
foundation. Or, you can mix it with foundation
for a lighter look. It contains light reflecting
particles, so I used it as an extra highlighter
around my eyes, too. I love that it’s not too
glittery like some similar products.”
Dr Hauschka Foundation
£30, drhauschka.co.uk
Tested by editor Holly: “It's
not just natural ingredients that
we champion at Natural Health, but a
glowing natural finish when it comes
to make-up, too. And, this foundation
from Dr Hauschka is up there as one
of the best I've tried. It boasts all the
coverage qualities of a high-performing
foundation, whilst feeling as light as a
tinted moisturiser on your skin. It's no
surprise my skin felt nourished and
luminous upon use, when it packs a
powerful combination of botanical
ingredients such as pomegranate,
macadamia nut oil and coconut oil.
I tried the 02 shade, almond, and
received the best compliment you
can hope to get when trying a new
foundation – that I didn't look like
I was wearing any at all – flawless.”
b84984e0-fb4e-499f-9e2b-9a815f01c46a
Axiology Balmie Set,
Cotton Candy Skies,
£35, contentbeauty
wellbeing.com
Tested by content creator Liz: “I don't
wear much make-up, but my must-wears
are red lipstick and blusher, so I was
overjoyed to discover Axiology's Balmie
set that does two jobs for the price of
one, actually three, it can also be used
on the lids! It comes with three little
colours of complimentary shades that
glide on smoothly and leave a beautiful,
just stepped-out-into-the-snow, glow.
Not only that, but they are vegan, have
10 ingredients or less and come minus
the tube, so a big tick for the planet.”
English Mineral
Foundation, £43,
englishmineral-
makeup.co.uk
Tested by commercial content
creator Rae: “There’s nothing
worse than cakey foundation
and the mother-daughter duo
at the English Mineral Makeup
Co. certainly got that memo. As someone who doesn’t
like to wear heavy make-up, the Classic Mineral
Foundation was heaven-sent for my kit. The lightweight
powder gives a lovely natural finish that you can build-
up gradually for soft-yet-precise coverage. If you’re
unsure which shade to go for, you can use the “selfie
service” for a personal recommendation. Oh, and the
packaging – swoon – absolutely gorgeous.”  
Lumene Invisible Illumination
Dewy Glow Setting Spray,
£36, sephora.co.uk
Tested by senior content writer
Daniella: “Thanks to my shiny complexion,
I normally gravitate towards products that
give me a matte finish, but with new beauty
trends saying it's all about the glow for 2023,
I was intrigued to test the setting spray from
Lumene. While I was only wearing minimal
make-up for a WFH day, I could tell that the
ultra-fine mist was giving me a hydrated
dewiness at first spritz, and with vegan
Nordic ingredients, my complexion looked
instantly brighter. The real test was post
5pm, after having faced the elements on a
couple of winter walks and the blue light
from my laptop; I was pleased to say that
my make-up looked fresh and my face
still had that lit-from-within glow.”

Balance Your Gut Health
Navigating gut health can be a real balancing act. Bioglan share two easy
ways to boost your digestion and bring you back into balance
T
here are those times for all of
us when you don’t feel one
hundred percent and aren’t
quite sure what the matter
is. But, it could be as simple as your
digestive system being out of balance.
Trillions of microorganisms make
up the gut microbiome, the complex
universe inside us. The delicate balance
between the different microorganisms
– the gut flora – can sometimes be
disrupted, leaving us with problems such
as bloating, irregular bowel movements,
gas or constipation.
There is also a direct link between
your gut and your brain, as the good
bacteria in the gut play an important
role in communication between these
organs. They also help to produce several
hormones and neurotransmitters, with
up to 90 percent of the body’s happiness
b84984e0-fb4e-499f-9e2b-9a815f01c46a
hormone, serotonin, being produced
in the gut. An imbalance can result in
changes in mood.
On top of this, did you know 70
percent of your body’s immune cells
live in your gut? Therefore, it is vitally
important to care for your gut health,
especially in the winter months. Having
a healthy balance of gut bacteria is
essential for a strong immune system,
and there are ways you can help your
body to achieve this. The experts at
Bioglan are here to tell us two ways to
do just that.
Take a supplement
A great way of topping up your good
bacteria is by taking a supplement
such as Bioglan Biotic Balance. Their
Immune Support product is a super-
strength formula, with 50 billion live
cultures from four scientifically studied
strains. It also contains vitamin C to
help support immunity further. Bioglan
also provide tasty Immune Flora
Gummies if you are looking for a tasty
way to boost the beneficial bacteria.
Eat a varied diet
All that good bacteria in your gut need
something good to feast on! Ensure you
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Using high-quality, premium
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Balance is available at Amazon,
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are providing your body with the best by
eating a varied diet, full of plant-based
foods and fibre. Prebiotic fibre, which
is found in some vegetables such as
asparagus, is especially important for
nourishing the gut bacteria. Bioglan
Inulin powder is a great source of
prebiotic fibre, and it is flavourless too,
meaning you can easily add it to your
daily diet.

Your beauty
SKINCARE 101
Overwhelmed by the mass beauty market?
Follow our top guide to getting your skincare regime right
F
rom figuring out your skin type
to knowing the super-ingredients
that will make a difference to your
complexion, the world of beauty
can be an absolute minefield, but the truth
is – taking the time out to implement a good
skincare routine can be such a satisfying
and empowering self-care ritual that can
dramatically boost your confidence. “Beauty 
80 in particular is the time when we put our
own needs above others, even just for a short
period of time, and a regular beauty routine
morning and night helps to keep aggressive
skin conditions such as acne, eczema
and psoriasis at bay,” says skincare expert
Karen J Gerrard (seamsbeauty.com). But if
you’re clueless about how to get started,
our fool-proof guide to how to look after
your skin is just the ticket you need.
Go ethical
Choosing ethical products is an easy way
to make a difference to your environmental
impact. “Look out for the recycling symbol
on the packaging, and try to buy products
with at least a life cycle of 12 months to avoid
waste. Also choose products with the leaping
bunny logo that shows they have not been
tested on animals,” advises Karen. That said,
it’s also worth choosing products that associate
themselves with responsible programmes such
as supporting local or indigenous communities.
Choose hero ingredients
There’s always innovative ingredients that
garner marketing hype, but often going back
to basics and scouring product packaging for
ingredients that are derived from nature will
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LOUISE PYNE
benefit your skin the most. Our favourite beauty
heroes? “Rosehip Oil is packed full of fatty acids
and vitamins and has many benefits it can help
calm and repair damaged skin, treat wrinkles,
improve elasticity, hydrate and nourish, whilst
shea butter was known to be used in ancient
Egypt by Cleopatra as it soothes and softens
skin,” says Karen.
Apply products in the right order
No matter your skin type, the order in which
you use your products will determine how
much impact they have on your appearance,
and starting with a good cleansing routine is
paramount to kickstart skin cells.
“Your first step is to cleanse and tone using
lukewarm water to remove dirt and pollutants,
“says Karen. Next up, you should look after
the delicate skin around the eye area as this
especially thinner and prone to fine lines.
“Rather than rubbing, gently pat eye cream
around the eye area. Don’t rush, the key is to
allow it to absorb before following with any
other products.”
Moisturising products should also be the
cornerstone of your routine as they keep skin
smooth and supple. “After your eye cream,
apply a serum and finish with a day or night
time moisturiser,” adds Karen. Massage these
products (a 50p sized amount should be more
than ample) onto skin with small circular
movements, taking care to massage not just
your face but also your neck.
Boost beauty performance
High performing products can be taken up
an extra gear by using them in a way which
elevates the results they deliver. “For example,
Body + Food + Ageing + Beauty + Special + Healing + Living

“to get the

most out of
your face
mask,
you’ll need
to prep
skin first
otherwise
skin-
perfecting
results
won’t be as
noticeable”
81

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 when you cleanse, remove your eye make-
up first and apply toner to dry skin with a
cotton wool pad immediately after cleansing.
Always apply eye cream from the innermost
corner of the eye area outwards and when
you apply your moisturising products,
ensuring that skin is slightly damp will
help them to work better,” Karen says.

Allocate time for a face mask

Face masks can effectively address skin
concerns, and let’s be honest, slathering on
a mask whilst putting your feet up can feel
wonderfully indulgent. To get the most out
of your face mask, you’ll need to prep skin
first otherwise skin-perfecting results won’t
be as noticeable.
“You should exfoliate skin first and use
your mask once a week,” recommends Karen.
Before you choose a mask, consider your
desired results. Moisture-boosting masks
will leave skin looking plump and beautifully
hydrated, whilst there are masks that help
to even out skin tone, minimise pores, and
smooth out fine lines. “Use your face mask
whilst in a bath or warm shower as the
steam helps open up the pores and makes
it ready to absorb the active ingredients,”
82 adds Karen.

FIGURE OUT
YOUR SKIN TYPE
Before you get started choosing
the products for your skin, figuring
out your exact skin type is the most
basic task you’ll need to undertake.

Dry
If your skin feels tight and looks
rough especially following cleansing
you’re skin is probably dry.

Sensitive
Sensitive skin flares up when
exposed to certain ingredients such
as synthetic fragrance by burning
or itching.

Oily
Shiny skin, especially around the
T-zone is a telltale sign of oily skin.
Pores might be more apparent and
blackheads and spots are likely to
break-out.

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Body + Food + Ageing + Beauty + Special + Healing + Living

Beauty made easy

As the cost of living continues to increase, downsize your beauty
routine to save money whilst achieving awesome results

Step one: Remove make up traces

Try: Aeos Cleansing Oil dé-Maq
Remove every last trace of makeup and impurities with this
organic cleansing oil. The biodynamic formula blends the pure
power of plants to suit all skin types. £45, aeos.net

Step two: Cleanse all over

Try: GAIA Naturally Facial Wash
Wash away the day with this beautiful blend of rose water,
apricot and organ oils. The gentle formula soothes skin leaving it
fully hydrated and feeling fresh. £24, gaiaskincare.com

Step three: Dab on eye cream

Try: Peep Club Soothing Coconut Eye Balm
This multi-tasking eye product doubles up as a makeup remover
and a balm to soothe the eye area.
£20, peepclub.co.uk
83
Step four: Massage skin with serum
Try: Ringana Fresh Hydro Serum
Apply this moisturising serum to help strengthen the skin barrier
and leave skin looking radiant and clear.
£44.35, ringana.com

Step five: Nourish with a day moisturiser

Try: SBTRCT Moisturising Facial Balm
This blend of squalane, glycerine, rosehip oil and shea butter
work to expertly moisturise, restore and protect the skin.
£36, sbtrct.co.uk

Step six: Slough away dead skin cells

Try: Green People Fruit Scrub Exfoliator
Suited to all skin types, this brightening face scrub contains
nourishing shea butter and exfoliating particles of bamboo and
cranberry to buff away dead, due skin. £18, green people.co.uk

Step seven: Slather on a face mask

Try: Dr. Organic Organic Manuka Honey Face Mask
Smooth out imperfections with this clay-based mask. The
cleansing formula stimulates circulations to leave the skin
beautifully buried and rejuvenated. £7.99, drorganic.co.uk

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 For skin in extra need of TLC, intensely hydrate and regenerate with
AEOS ultra-rich creams designed for very dry, prematurely ageing,
environmentally sensitised or eczema-prone skin

AEOS’ three Ultimate Regeneration Face Creams are formulated with higher percentages
of our lovingly harvested biodynamic spelt oil that is extracted using supercritical CO2
extraction to maintain the full properties of the oil.

Extremely rich in natural Vitamin E and essential fatty acids, our spelt oil boasts excellent
antioxidant, moisturising and regenerative properties. As a result it may be particularly
beneficial for prematurely ageing, very dry skin or when the skin is subject to harsh
environments or extreme changes in temperature. Spelt oil has also been reported to help
those with skin conditions such as eczema.

Transform your skin with AEOS

www.aeos.net
b84984e0-fb4e-499f-9e2b-9a815f01c46a
MEDIA PARTNERS

Nominate to
WIN!
Tell us your favourite holistic heroes and
you could win a hotel stay in Thailand or a
Champneys Spa Day. Here’s how to get involved...
Let’s be honest, you’re the expert here. You’ve tried and PAMPER SPA DAY FOR
tested the best natural beauty brands out there and are TWO AT CHAMPNEYS
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That’s why we trust you’ll nominate the hottest holistic chance to escape the outside world and
brands and products of the moment to be shortlisted in immerse yourself in total relaxation. Slip
the Natural Health Beauty Awards 2023. As a thank you on the famous white robe and flip flops
for your nomination, you’ll be automatically entered into and explore everything this iconic spa
our draw for these incredible prizes. has to offer. From elegant countryside
1st surroundings and delicious cuisine, to
PRIZE!
B&B STAY AT
top-of-the-range spa facilities and expert-
led fitness classes. Your day also includes
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MAI, THAILAND a 50-minute Champneys treatment by
one of the expert spa therapists, to leave
you feeling as good as new. With a world
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feeling refreshed and rejuvenated.
champneys.com T&Cs apply. 85
2nd
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Enjoy a four-night stay for two people
TWO PRIZES TO WIN

at the Meliá Chiang Mai Hotel

in northern Thailand. Towering
over Chiang Mai’s River Ping and
bustling Night Bazaar in Thailand’s
mountainous north, Meliá Chiang
Mai opened its doors in April
2022. Enjoy Meliá’s signature YHI Here’s what to do
Spa, with seven treatment rooms, a
1. Head to naturalhealthwoman.com/
fully-equipped fitness centre and
swimming pool. The jewel in the
awards to vote for your favourite brands,
crown is the 360-degree rooftop bar, places and people across the categories.
Mai The Sky Bar – the highest in the 2. You’ll be automatically entered to win
city – on the 22nd floor. Mai The Sky some amazing prizes – yes, it’s that simple!
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3. We’ll contact the two winners when the
River Ping to the city’s east and famed Doi Suthep
awards close in August 2023. Then, don’t miss
Temple on the mountaintop to the west.
melia.com/en/hotels/thailand/chiang-mai the Natural Health Beauty Award winners
Flights not included. T&Cs apply. announced in our October issue!

Make your nominations at naturalhealthwoman.com/awards

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 Natural Woman

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 Natural Healing
SIMPLE STEPS TO BALANCE YOUR
MIND, BODY AND SOUL

STEP INTO
WELLNESS SEASON
For those who want to nurture their mind and
soul (as well as their body) Lava Homes, a
resort with 14 luxury houses made of volcanic
stone, on the island of Pico (The Azores,
Portugal), is offering a dedicated wellness
programme for visitors wanting to enhance
their wellbeing. Covering the many facets
of wellness, from meditation to shamanic
journeys, yoga to osteopathy, Gyrokinesis
to Tai Chi, as well as sound healing and
Ayurveda, the initiative includes the teachings
of several national and international trainers,
to help you along your wellness journey.
Running from January to May 2023, find out
more about the resort at lavahomes.com.
87

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 ool To Be Ki
I t ’s C nd

WHERE TO
BEGIN
Science has shown that learning is good for
our brain, so how can we let go of our fear of
failure, and embrace trying something new?
here are a few different ways we

T can improve the health of our

brains. From eating a diet rich in
omega-3s, to playing Wordle (yes,
really), charging up our brains to improve
our ‘cognitive power’ can help us keep our
brains switched on, right into later life. You
might think that the time has passed for
you to learn a new language or take up a
88 new sport, but studies show that you can
learn anything new at pretty much any age.
And the best part? Learning something
new can also boost your wellbeing.

Neural networks
Our brains are learning new things all the
time, but when something involves dedicated
concentration, (for example, starting a new
job) we use a lot of brainpower, which is why
many of us feel so mentally drained after
the first week in a new job. “Whenever we
learn something new, new connections are
made between neurons in the brain,” says
Dr Elena Touroni, a consultant psychologist
and co-founder of The Chelsea Psychology
Clinic (thechelseapsychologyclinic.com).
“Likewise, existing neural pathways are
either strengthened or weakened. We refer
to this as ‘neuroplasticity’. The more we
practise something new, the stronger certain
connections become, which also leads us to
become better at whatever we are doing.”
Firing on all cylinders
Research from Harvard Health has shown
that embracing a new activity that forces
you to think and requires ongoing practice,
can be one of the best ways to keep the
brain healthy. Another 2014 study in
Gerontologist reviewed 31 studies that
focused on how specific endeavors, such
“The more as painting, learning an instrument,
writing, and learning a language affected
we practise older adults’ mental skills and found that
all of them improved several aspects of
something new, memory retention. “As Aristotle said, ‘We
are what we repeatedly do’,” says Dr Tourani.
the stronger “New experiences – as well as learning
something new – can also create a rush of
certain the neurotransmitter dopamine, promoting
feelings like joy, happiness and satisfaction.”
connections
Fear the fear – and do it anyway
become” Whether you’re starting a new hobby or
you’re exploring a new facet of your career,
the first foray into learning something new

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Body + Food + Ageing + Beauty + Special + Healing + Living
can feel overwhelming and sometimes
intimidating. However, it’s important not to
let your fears take over. For perfectionists,
going out on a limb and accepting that
you might not be the best at something,
whether that’s roller skating, crocheting,
knitting or playing a new instrument, can
be difficult. But it’s important to challenge
your behaviour and beliefs and set realistic
goals that will improve your motivation.
“Remaining stagnant in life doesn’t just
lead to boredom, but it can also slow
down the brain as well as make it less
responsive,” says Dr Tourini. “Relax your
expectations and accept that striving for
perfection isn’t a good use of your time,
and is often not a realistic outcome.”
naturalhealthwoman.com
b84984e0-fb4e-499f-9e2b-9a815f01c46a
HIT THE BOOKS
These self-help books can help provide
inspiration and guidance if you want to
embrace being a beginner, but lack the
confidence to try something new
The Attention
Revolution
by Alan Wallace
This is an excellent book on
the nine stages of shamatha
(mental quiescence) as
taught in the Tibetan
Buddhist tradition. If you
are interested in developing single-
pointed concentration, then this
would be an excellent way to do so.
The Gifts of
Imperfection
by Brene Brown 89
If you ever stop yourself
from starting something
new because you fear that it
might not be good enough,
then this book is for you.
Sharing her 10 guideposts to help you
live a fulfilling life, Brene helps us to
understand the practices that will allow
us to change our lives while walking us
through the unattainable and sabotaging
expectations that get in the way.
Power Hour: How
to Focus on Your
Goals and Create
a Life You Love by
Adrienne Herbert
The Power Hour message
is simple: taking an hour
for yourselves and your
aspirations isn’t selfish or
impossible, it’s essential. This book will
show you how to harness the first hour of
your day in order to achieve your goals
– whether those are starting a business,
getting fit or pursuing your passion –
before the rest of the world wakes up
and starts competing for your attention.
 R AE DEL ANIE PASSFIELD
Cold water
CLUB
Is cold-water swimming the key to unlocking your
physical, emotional and social wellbeing? Our writer finds
out everything you need to know to brave the cold
H
ave you tried a cold swim yet? Since
its boom in popularity during the 2020
lockdowns, the number of people
dipping their toe into cold water
immersion and outdoor swimming has been
steadily growing. In fact, Swim England report
that 7.5 million of us now take to outdoor waters.
If you’re wondering where to begin, how to do
90 it safely (and calmly) or just need a little convincing,
I’ve had the pleasure of speaking to some cold-water
experts to find out everything you should know to
prepare for the plunge.
naturalhealthwoman.com
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OPEN WATER
While it’s possible (and advisable) to start your cold-
water journey at home with cold showers or a bath,
taking to outdoor cold waters has the potential to
positively benefit us in ways beyond the physical.
That’s what former Olympian, world renowned
sport scientist and physical activity expert Greg
Whyte told me when I joined him and a group of
brave souls for a bitingly cold morning swim around
a reservoir in Surrey.
We met at open water swimming venue, Divers
Cove, for an event organised by Beyond Swim, an
initiative created by Triathlon England to certify
safe spaces for cold open water swimming.
“Swimming is of course a great cardiovascular
activity and the cold water is such a potent
physiological stimulus, it’s of no surprise that cold
open water swimming has the potential to improve
every aspect of your health,” Greg says.
He’s not wrong; being in cold water can improve
sleep and circulation, boost your immune system,
alleviate PMS and menopause symptoms and even
enhance happiness – it even has an impact on our
capacity to handle stress.
Avid cold swimmer and founder of sustainable
cold swimwear brand Davy J (davyj.com), Helen
Loft, explains: “When practiced regularly and in a
controlled setting, cold water swimming can not
only allow us to better manage our reaction to our
body’s stress response, but can also reduce the
overall stress response we experience, allowing us to
better cope with difficult situations life throws at us.”
BEYOND THE PHYSICAL
For a champion athlete like Greg, the benefits of
cold-water swimming go beyond physical health
to inspire the competitor in him.
 Body + Food + Ageing + Beauty + Special + Healing + Living

91

“When I’m
“Cold is not my natural home and so this the tall bordering trees forming a protective swimming in
is a proper challenge for me,” he says. “I love
the trepidation before getting into the water
circle around the water, as the sun peeked
over the branches. The cold was certainly cold water
and the affirmation of success afterwards. It’s a
wonderful feeling of achievement.”
bracing, but it’s a powerful feeling to be
pulled so directly into the present moment. I can finally
For open water swim coach Vicky Malmsjö
(swimspirational.co.uk), the cold water is FIND YOUR TRIBE leave the
more of a meditative experience than a test of
endurance. “Being immersed in nature makes
Around me, other swimmers laughed
and sighed and exclaimed with delight to-do list at
it a very mindful practice. When I’m swimming
in cold water I can finally leave the to-do list
as we each took to the water. Some are
competitive swimmers, some simply home and
at home and focus purely on the present
moment,” she says.
come for a dip, but everyone is welcome
in the cold-water club. focus purely
I second this. I felt unexpectedly peaceful
as I entered the water that morning. The
Helen is a big advocate for how this
activity can connect you with your tribe on the present
environment was stunning; morning mist
dancing on the silky turquoise-green water,
and have a positive impact on your social
wellbeing and confidence. moment”

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 “Nothing beats the sense of community and
companionship you get from sharing the cold-
water experience with others and following it
up with a good natter over a coffee as the sun
rises,” she says. “Whether those are strangers Find your nearest
or friends, the camaraderie of taking on this Beyond Swim
challenge breaks down barriers and brings accredited venue at
people together.”
beyondswim.org
SWIM SAFE
Another crucial element to swimming in cold open
water is safety; particularly as the rise in popularity
of this activity has also meant an increase in the
number of reported hypothermic incidents and
fatalities in open water.
“My number one rule for open water
swimming? Never swim alone,” Greg says. “On
top of this, using registered venues to swim would
be my recommendation, as this gives you the
confidence to know the water has been tested and
there are people on site trained for any emergency
situations,” he says.
That’s why Greg is supporting Beyond Swim’s
initiative to certify safe venues for open water
swimming across the UK. “Our accreditation
process focuses on robust safety standards to
ensure open water swimmers to have the best
92 experience possible,” says Xander Brice, Beyond
Swim’s National Development Manager.

KNOW YOUR LIMITS

Aside from venue and safety in numbers, it’s also
important to gradually acclimatise yourself to
cold water, know your limits and assess the risks
of each swim.
Vicky explains: “Cold water swimming is an
extreme sport and whilst television and social
media has glamorised and normalised the activity,
you should not underestimate the effects it has on
the human body.
“You might have heard that it’s safe to stay
in cold water for one minute per degree of
temperature, but I would advise to never rely on
this as a rule. No two people will react the same to
cold water and no two swims are ever the same.”
Vicky suggests a personal check-in before cold
water exposure, asking questions such as: “How
do I feel today? Have I eaten? Am I hydrated? Have
I had a good night’s sleep?” to determine your
readiness to take on the effects of the cold.
“Remember, it is not a competition, so take
the time educate and prepare yourself as much as
possible,” she says.
With this important safety advice in mind,
joining the cold-water club can be an incredibly
rewarding activity for overall health, mental
resilience and, perhaps, lifelong friendships.

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Body + Food + Ageing + Beauty + Special + Healing + Living

THREE STEPS TO
YOUR COLD SWIM
Pearls of wisdom from the experts
1. PREPARE TO PLUNGE
“Start small, at home with cold
showers. Go at your own pace and
build yourself up. There’s no need to
pressure yourself to go further or
faster or for longer than you are
ready,” Greg recommends.

2. WEAR THE RIGHT KIT FOR YOU

“There’s nothing wrong with wearing
a wetsuit. It’s not cheating. If you
have particular problems with hands
and feet, then wear aqua gloves and
boots in the water,” Greg says. If a
full wetsuit isn’t for you, then there’s
some great cold-water swimsuits out
there. I loved wearing the Reversible
Long-Sleeved Suit during my swim
(£160, davyj.com).

3. WARM UP RIGHT AWAY

“When you leave the water, your body 93
temperature will continue to decrease
for around 30 minutes as your blood
circulates to your extremities,” Greg
explains. “It’s vital you start the
re-warming process straight away.
Dry as quickly as possible, removing
your swimwear, then wrap yourself
up, particularly your feet and hands.
Gloves and socks are as important as
your jacket.”
A great tip is to get yourself a
weatherproof outer layer, like the Dry
Robe or the thermal lined boilersuit
from WYLDING. Don’t forget your
thermal socks and, for the ultimate
re-warming piece of kit, pack a hot
water bottle.

Designed with real women in mind, Davy J suits are double-lined, with hidden
rubber edging, a high elastane content for extra support and are made with 100
percent regenerated yarn from waste including spent and ghost fishing nets.

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 Decipher your
dreams

94

Discover what’s really going on in

your brain while you’re asleep

“You should listen closely to your gut instinct -

you’re the one who knows what’s happening
in your life and who knows yourself best”

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Body + Food + Ageing + Beauty + Special + Healing + Living
H
ave you ever woken up with the
remnants of a dream still lingering
in your memory? Or had a
nightmare so convincing it stayed
with you all day? According to Anna Barnes,
author of The Dream Journal, what we dream
about could give us an insight into what’s
really going on in our life at the moment.
“Freud and Jung believed that dreams are the
basis of your subconscious trying to tell you
something,” she says in her new book. “Dream
dictionaries are useful, but so is journaling
and becoming familiar with our own inner
psychological landscape. Ultimately, there’s
no objective way to interpret dreams and you
should listen closely to your gut instinct –
you’re the one who knows what’s happening
in your life and who knows yourself best. A
small number of dreams may be prophetic,
but most of the time they are reflecting
something for resolution.” Read on for some
common dreams and what they really mean.
PARALYSIS
This terrifying and very common dream
represents feeling helpless or stuck. Consider
where you might be feeling emotionally
paralyzed and where you might need to
express your emotions. Feeling paralysed
may also reflect the immobilised state of
your body during the REM phase of sleep.
FALLING
This is a very common anxiety dream, often
symbolising that you’re feeling powerless in
waking life. If you’re not frightened as you fall,
you’ll overcome any obstacles with ease, but
feelings of fear demonstrate insecurity and a
lack of support.
NAKED
Being naked is a common dream theme, and
can signify feeling vulnerable and exposed in
real life. Your naked self may symbolise who
you are deep down; if you are comfortable in
your own skin, perhaps nakedness represents
an acceptance of your true self. Clothes are a
layer of protection, so you could be breaking
down barriers. Alternatively, you may need to
show your vulnerability and let someone in.
PACKAGE
If you receive a package in your dream,
you may be receiving new information or
anticipating that something exciting is about
to arrive in your life. If you’re sending or
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handing someone a package, consider what
you’re giving to them – are you transferring
your feelings onto someone instead of dealing
with them yourself, or are you offering them
something nice? Or perhaps you’re thinking
about what you offer as a “package” – do you
have an urge to express your hidden talents?
ADULTERY
This one can leave us blushing! If you dream
of having an affair, you may either have sexual
desires that are longing to be expressed,
or your dream could simply be a harmless
release of sexual feelings or exploration.
Alternatively, your subconscious could
be betraying you. Are you tangled up in a
situation that’s not in your best interest?
Perhaps you’ve done something you feel guilty
about. To dream that your significant other is
cheating on you shows your insecurities and
fears of abandonment. You may be doubting
your own value and feeling that you’re not
measuring up to others’ expectations.
PREGNANT
Although this could be a dream that unsettles
you, being pregnant in the dreamscape
actually symbolises birth or growth in some
area of your life. Maybe you’re ready to give 95
birth to new ideas, or something fresh and
exciting is developing in your life. You could
also be frightened about taking on some major
responsibility. Being taken by surprise and
not realising that you were pregnant suggests
being in denial about something until it’s too
late. If you are pregnant in waking life and
have this dream, then it may represent your
feelings or anxieties about the pregnancy.
MONEY
Dreaming of money represents your view
of your finances or self-worth and can be
a highly emotive experience. How did the
money make you feel, and where did it
come from? Winning or finding money
suggests success and good fortune, or finding
something or someone of value, whereas
losing it alludes to a setback in your life or the
loss of something that was once dear to you.
From a practical point of view, you could be
worrying over money issues.
HAIR LOSS
Hair is an important part of our identity,
so dreaming of hair loss can be distressing.
This dream does not actually mean that it
 will fall out, but it can be related to fear and
insecurities about your desirability. Men who
dream of losing their hair may be worrying
about losing their strength and masculinity,
while women who dream of hair loss may be
anxious about their attractiveness.
KEY
Seeing a key in your dream could indicate
access to new opportunities, knowledge
or freedom. If you’re locking something in
your dream, you may be hiding away your
emotions. On the other hand, if you’re
unlocking something or you find a key, you
may have found the answer to a problem.
Losing your keys could mean unexpected
changes or missed opportunities. Alternatively,
you may fear losing your status in life. If you
are given a key in your dream, you’re being
handed the key to your inner self and your
own spiritual development.
MAGGOTS
Is something eating away at you? Maggots are
often associated with fears of death, disease
and decay. This dream is asking you to clear
out your mental and emotional closet;
confronting these fears will bring back some
96 peace and stability to your life.
FLYING
Channelling your inner Superman can fill
you with an exhilarating sense of freedom,
and the ability to control your flight
symbolises how powerful you feel in waking
life. Soaring through the clouds like a bird
signifies self-confidence and a happy state
of mind. However, if you’re struggling to fly
or are dodging power lines, chimneys and
treetops mid-flight, this symbolises obstacles
to overcome in your waking life, low self-
esteem or unrealistic goals that you have set
yourself. Dreams of flying can also denote a
transitional phase in life, a desire to escape or
spiritual growth.
HURRYING
Hurrying in your dream suggests a lack of
preparation for a situation in your waking life,
or it could also mean that you’re feeling like a
fish out of water. Alternatively, if your daily life
is stressful and you never seem to have time to
do everything – are you always in a rush? – this
dream could be reflecting that.
DEATH
This dream is not as frightening as it might
feel and, conversely, it carries positive
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symbolism. Death traditionally means change
or transformation, and foretells major changes
in your life, such as a new job, house or
relationship, or a spiritual transformation within.
EX
To dream about an ex-partner or ex-spouse –
whether you were kissing, fighting or got back
together again – may be drawing your attention
to similar behavioural patterns in a current
relationship. You may need to apply lessons
from that previous relationship to your current
one, so as not to repeat the same mistakes.
Alternatively, you could be reminiscing about
the good times that you enjoyed with a past
love. Dreams of getting back together with an
ex don’t necessarily reflect reality, but they
may be triggered by a change in your current
relationship or could be helping you to see
how far you’ve come since that break-up.
Dreaming that your ex has died symbolises that
you’ve laid their ghost to rest. Metaphorically,
dreaming of an ex may also signify aspects of
yourself that you’ve banished to the past.
IMPROVE YOUR RECALL
To improve your chances of recall,
try these ideas:
Make a conscious decision before you
go to bed that you want to remember
your dreams, as research has proven
that if you intend to remember them,
you’re more likely to.
Research also shows we’re more likely to
remember dreams when we wake up in
the middle of them, so if that happens,
jot down what you can recall on paper.
There are also smartphone apps that
can help you to create an organised
and searchable dream journal. Try
focusing on the emotion of the dream,
an image or a couple of words. Even a
few brief notes will jog your memory the
next day.
Think about your dreams as soon as you
wake up, before you ‘break the spell’ by
doing anything else, such as looking at
your alarm clock. Keep your eyes closed
and replay the dreams in your mind – Edited extract
you’re reviewing them as you enter your from The Dream
waking state and this should help you to Journal by
remember them. Anna Barnes
(Summersdale)
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98

STRENGTHEN YOUR
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 Natural Living
DISCOVER THE
LATEST HOME AND
FASHION TIPS,
FOR A GREENER,
HEALTHIER LIFE

WORTH ONE’S SALT

At Natural Health magazine, we’re always on the hunt for
eco-friendly hacks and one under-used kitchen cupboard
ingredient is salt. “The same salt you use in your favourite
recipes can also be used around the house to clean a
whole host of items and surfaces,” says Fin Cope, co-
founder of ethical and sustainable marketplace GoEthical
(goethical.com). “Clean your cast-iron cookware without
affecting its seasoning by heating a bit of oil in the pot
or pan, sprinkling in ¼ cup of salt, then using the paste to
scrub away baked-on food. You can also remove water
rings from a wooden table by using a paste of salt and
101
veggie oil. Let the mixture sit in the area for an hour and
wipe it away with a cloth.”

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WHAT HAPPENED WHEN...
I TRIED
REMOTE REIKI Holly Treacy surrenders to the powerful
effects of distance healing
T
here are some complementary
therapies that just seem to fit your
mind, body and soul, and for me,
Reiki is the whole holistic package
that I seem to return to when I’m in need of
deep healing. My experiences of this ancient
Japanese healing system have varied; the first
time was so powerful, I’ve been chasing that
feeling ever since in subsequent sessions but
never truly got there, until now.
When you think of energy healing, receiving
102 it remotely may seem a bit of a far-fetched
concept, at least for me it did. I’d explored the
idea throughout the various lockdowns in
2020 but something was pulling me back and
I didn’t feel ready to go further. But when the
opportunity to try it arose this time, I knew
it was right, and I knew exactly who to ask to
guide me on my distance healing journey.
Regular Natural Health readers will already
know Claire Paphitis – she’s one of our brilliant
Holistic Health Coaches, a qualified ayurvedic
consultant, and author of the book Balance
Your Agni (Penguin, £8.99). But she is also a
fully trained Reiki practitioner, and I trusted her
to take care of me.
Before the Zoom therapy began, Claire sent
me a Reiki playlist I could listen to during our
session. As I settled myself on my bed, I logged
on and immediately felt at ease when I saw
Claire’s face pop up on the screen: “Sometimes
a remote session can be more powerful than an
in-person one,” she explained. She ran through
what the hour would entail, then I just needed
to lie back, listen to the playlist provided, close
my eyes and relax (easier said than done in
our busy modern lives). Claire started with a
guided meditation and I felt instantly soothed
– that was until I could no longer hear her and I
panicked that I was missing out on vital energy
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HOLLY TREACY
healing. I dropped her a message to ask if this
was a normal part of the treatment – surely it
wasn’t just lying on my bed listening to relaxing
music? But this was my first lesson in letting go.
After not hearing from Claire for a minute or
two, something inside told me to lie back and
listen to the music. And, from there, the energy
clearing was instant.
Almost immediately, my whole body
dropped in temperature. Yes, it was winter, but
this was a different type of cold. I’d experienced
this each time I’d had Reiki, so I knew this was
an indication that the healing had begun. I
then started to feel like I was floating and deep
purples and greens flashed in tandem behind
my eyelids. “Purple indicates movement in the
higher chakras,” Claire tells me later, “this could
“I could be because of a busy day and overthinking.”
Then, there was a tightness in my chest; it
feel her almost felt like my heart was being squeezed. I
put my hand to my chest and gave it a rub, and
unmistakeable then out of nowhere, I said out loud, “you’re
here!” – my mother had died in 2020 from
presence all ovarian cancer and I’d recently mentioned to
my sister that I was hoping for some kind of
around me, vision or presence to know she was still with us.
And, there, in my bedroom, listening to Reiki
and where the music, I could feel her unmistakeable presence
all around me, and where the vivid colours
vivid colours once danced around, there was now only
once danced bright white light. As the tears streamed down
my face, I was sure that Claire was unlocking
around, there and unblocking my heart chakra: “The green
colours you saw represents your heart, which
was now only felt heavy at the start and started to open and
release as I worked here,” she confirmed later.
bright white As the session continued, I could feel
Claire’s presence and energy over certain parts
light” of my body – I could feel her at work but we
were miles apart. As the music built and the
 Body + Food + Ageing + Beauty + Special + Healing + Living

If you’re not quite ready to book a

remote treatment just yet, you can still
receive the healing benefits of reiki
at home. Enter, Present-Beings – the
perfect beginner’s introduction to
holistic healing. Each box is packed
with carefully curated, ethically-
sourced, Reiki-infused products to
awaken your senses and reconnect
with yourself – think crystals, candles
and so much more. You can choose
from a range of themed boxes
depending on your need, from
Self-Love to Meditation, Anxiety Relief
to Manifestation and Happiness, all
designed to give your wellbeing
a boost.

What’s more, founder Sophie Elliott,

Head over to
page 45 to read
a leading Reiki healer, also provides a
Claire’s column one-hour Reiki and Crystal masterclass,
this month or click so you really do have everything you
theayurvedacoach.com need to put your box into practice.
for more information
on distance Reiki. I tried the Manifestation box which
spoke to me profoundly after my
gongs clanged louder, a huge purple elephant session with Claire. The messages 103
came into vision. “Seeing animals in healing reaffirmed fearlessness and calling
sessions can sometimes indicate a spirit guide,” in the life you want with strength
Claire explained to me post-treatment. “An and courage. It’s like it was made for
elephant is connected to strength and courage; me. I especially love the beautiful
perhaps it was there to show you that you have sage sticks, perfect for cleansing any
what you need inside and are being held by this negativity and calling in
beautiful spirit animal to overcome any fears.” new opportunities.
By the time Claire brought my awareness
back into the room, I was so cold, I was curled
up under my duvet. Then, when I was ready,
we clicked our cameras back on and had a chat
about the practice. It turned out she’d started
on my heart chakra around the time I pinged
her the message! Claire told me she’d felt the
presence of my mum, and I told her I’d felt the
same. She also had a special message for me:
“I had a vision of you on a cliff edge, too afraid
to make the leap and jump, but you shouldn’t
be worried – whatever it is you’re thinking of
trying, you should dive right in. You’ve got this.”
I guess this is what my elephant spirit guide was
trying to let me know, too!
We left the call and I stayed sitting on my Subscriptions are available on a
bed for a while longer; crying, smiling, feeling monthly or bi-monthly basis priced at
the energy shifting in me. I was beyond grateful £49 per box, or £59 for a one-off box.
for the gift I’d received, and I knew for sure, Visit Present-beings.com for
my mum was always here, just beyond the more information.
precipice, willing me along this whole time,
reminding me to believe in myself.

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 S tars
Find out what February 2023
has in store for you
PISCES
FEB 20 - MAR 20
Step back and let others take the strain.
You won’t go short of company since your
sunny smiles will attract positive responses.
You may be glossing over a few worries
but a fake-it-till-you-feel-it approach
will work wonders when it comes to
enthusiasm. Your finances will be in
better shape to keep you optimistic.
ARIES
104 March 21 - April 20
A financial surprise could jolt you into
long-delayed decisions that will get you
moving. Your helter skelter schedule could
be a distraction, so prioritise. What will
help is a less active social life and you will
have chances to wind down and pamper
yourself. Loved ones will appreciate a
sympathetic ear when you are around.
TAURUS April 21 - May 20
You won’t appreciate being crowded
and are long past the stage of caring what
anyone else says or thinks. Warm-hearted
friends will be around and your knack of
putting everyone at ease in group activities
means you won’t go short of invitations.
Keep an eye on your finances since a
final push will make all the difference.
GEMINI May 21 - June 21
Give yourself leeway to spread your
enthusiastic opinions in all directions. As
long as you stay tolerant of other views,
you’ll be persuasive. Travel will be high
on your wish list but if you are stuck, you’ll
broaden your horizons in other ways.
Invitations to special occasions will give
you a chance to sparkle.
b84984e0-fb4e-499f-9e2b-9a815f01c46a
CANCER June 22 - July 23
If you make an effort to be flexible over
a confidential dilemma with a loved
one, then you’ll reach a fair agreement.
Perseverance and patience will pay off.
Luckily, there will be enough compliments
coming your way to ensure you come
out on top. This is your time to shine and
whatever you tackle will bring rewards.
LEO July 24 - Aug 23
Cooperation won’t be easy but you will
benefit from the support of a partner so
don’t be disruptive. A new opportunity will
have you on tenterhooks but this won’t
be the time to stick your feet in the mud.
In quiet moments you’ll harbour intense
feelings which you won’t want to share.
Try not to magnify your likes and dislikes.
naturalhealthwoman.com
VIRGO Aug 24 - Sept 23
Getting organised and working hard will
be the way to go along with getting a new
keep-fit regime running. Not pushing
past your limits by taking on too many
commitments will be wise. Emotionally,
as well as financially, you’ll be reaping
rewards as you lower your defences and
draw closer to the right people.
LIBRA Sept 24 - Oct 22
Fun will be high on your agenda no matter
what it costs but try to be sensible. There
will be ups and downs with money yet
so you need to budget with care. Loved
ones will appreciate a helping hand and
you’ll get your rewards late in the month.
Your mischievous jokes will bring you an
attentive audience.
SCORPIO Oct 23 - Nov 22
Snuggling down at home will be your main
aim and finding quality time for yourself.
Balancing your need to be supported with
an equally strong urge to have elbow room
will take ingenuity. Your social life will be fun
as you enjoy moments in the spotlight and
then scurry back to your comfortable nest to
wind down.
SAGITTARIUS Nov 23 - Dec 22
Racing around a busy schedule you’ll need
to focus, otherwise nothing will be done
properly. Close partners will be revved up
but there will also be peaceful moments
at home with harmony reigning. You’ll
want to entertain more in your intimate
surroundings and will be planning on
improving the décor.
CAPRICORN Dec 23 - Jan 20
Money will be on your mind and being
resourceful will pay off. Putting the brakes
on spending won’t be easy but you know
security is important. Loved ones will be
on a different wavelength so let them go
their own way. Mates at work and in the
neighbourhood will be keen to let you
know how much they appreciate you.
AQUARIUS Jan 21 - Feb 19
At home, you know changes have to be
made as you decide what to hang onto
and what to leave behind. Luckily your
passionate enthusiasm will be high and
friends will be a support. There will be
surplus money for indulgences and
you’ll be generous to those close.
 HAPPY
AFFIRMATIONS 
While journaling isn’t anything new, many
are set to be using the mindfulness technique
for an intentional, thoughtful and successful 2023.
Need another reason to pick up a pen and paper?
Gratitude journaling and happiness go hand-in-
hand, according to Ben Treanor, wellness coach and
founder of Mål Paper (malpaper.com). “Happiness
is a state of mind; journaling and affirmations work
to increase happiness through focusing your
mind on the positives in your life.”  

EXPERT CORNER
LIVING notebook Q How can I give old garden furniture
a new lease of life?

Houseplants have soared

Experts from energy company Flogas
(flogas.co.uk) say: 
105
in popularity over the
Humane past few years, but
I f your furniture and outdoor fixings have taken a
beating during the damp weather, then don’t despair.
house- what many people
don’t know is that
An alternative way to upcycle a worn-out garden item
plants most houseplants
is to reinvent its
purpose. One
are grown using
idea could be
peat. “Many people
to turn it into
simply don’t know about
stylish flower
the negative effect that extracting peat
beds. For
has on our environment and that houseplants are contributing to
instance, an old
climate change by using peat as a growing medium,” says Will Clayton,
chair tarnished
one of the founders of peat-free houseplant growers, Geb & Green
by the weather could become the perfect vase for
(gebandgreen.co.uk). “As a nation, we are all becoming so much
vibrant plants. Just remove the seat and staple a piece
more conscious of our environmental impact, but what you may not be
of fabric into the void; then fill it with compost and see
aware of is the very item you expect to be green, is quite the opposite.”
your flowers grow. This also allows you to raise your
plants from the ground, making them more visible for
T everyone to enjoy.
the PLANE

Watch Your Waste  DID YOU KNOW?

Eco-friendly cosmetics have boomed as
big brands make small changes, leading the way to
helping the beauty industry clean up its carbon footprint.
“Customers are looking for brands that stand with
them on their environmental concerns,” explains Ericka
57%
Rodriguez from Axiology Beauty (axiologybeauty.com). Is the amount that consumers are actively
Other brands making a big difference are Faith in Nature, trying to reduce the amount of tangible
E

FAACE, Wild Science Lab and Green People.   goods they buy.  
AV

S Mintel Trends 2022 

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 Meet the
Jean Genies
Find your forever-jeans with Fanfare
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A
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 Body + Food + Ageing + Beauty + Special + Healing + Living

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 STACEY CARTER

The power of
COMMUNITY 
Coming together, building communities and making new connections can
boost your wellbeing and improve your health – here’s how 

B
eing part of something bigger than just
our family unit can have both emotional
and physical health benefits. From
helping people feel more comfortable
about opening up about their mental health to even
lowering the risk of dementia; the benefits of having
a group, sisterhood or community that is working
towards a shared cause, is an underrated way of
improving our health, as our experts explain.  of the community. But what is it about these
110 THE EVOLUTION FACTOR
As humans, we need to connect with other
people. Whether it’s simply nodding to someone
else for letting you off the bus, or a chinwag with
your favourite pals over a steaming mug of coffee,
“Besides
the quality of our connections matters, because,
as humans, we are hard-wired for connection.
our basic
“Besides our basic survival needs like food, shelter
and water, we need to feel a sense of community
survival
and belonging,” says Dr Elena Touroni, a
consultant psychologist and co-founder of The
needs
Chelsea Psychology Clinic. “There’s a reason for
this. It served an evolutionary function – in the
like food,
past, being part of the tribe was key to our survival.
Connecting with others has been linked to lower
shelter
anxiety and depression, an improvement in self-
esteem and even better immunity too.”
and water,
basic need for connection.” Social support is a
keyword here, and some countries are better at
fostering it. Scandi-countries, such as Finland,
Denmark, Norway, Sweden, and Iceland, score
higher on both social support and generosity.
So what can we learn from these countries?
Community groups, wellbeing hubs and other
such initiatives are becoming more of a focus
relationships, outside of the close family unit,
that boost our wellbeing? “It is important that
we acknowledge here that not all social ties
are equal,” says Pascale Lane, a therapeutic
relationship and life coach (youfulfilled.co.uk).
“Those who are in unhappy relationships, be
that marital or familial, will suffer a negative
impact on their wellbeing.”
REASSESS YOUR RELATIONSHIPS
For some, having a community is a
chance to form connections outside of
their immediate circle (whether that’s
their family or their friends) and become
a part of something that aligns with their
interests and values, such as helping the
planet, campaigning for social change or
becoming more self-sufficient. “Ultimately,

CUE TO CONNECT
we need positive relationships are one of the most
important aspects of our lives,” says Pascale.
It’s no secret that in the UK, we have a loneliness
crisis. Chronic loneliness is affecting up to one
to feel a “People who are more socially connected
to family, friends, and community are
million more people than before the pandemic,
according to new research by the Campaign
sense of happier, physically healthier and live longer.
During the pandemic, this really was put to
to End Loneliness and the Office of National
Statistics (ONS). “Loneliness – as an emotion
community the test. Those who were able to maintain
connections, even if only through telephone
– can be seen as a cue to connect,” says Dr
Touroni. “Regardless of how difficult certain
and and video calls, fared much better than
those who were socially isolated, because
emotions may feel, they all serve a purpose.
When it comes to loneliness, it motivates us to
belonging” loneliness quite literally leads to depression
and affects your immune system, leading to
take action – to ‘rejoin the tribe’ and to meet our greater risk of illness.”

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 Body + Food + Ageing + Beauty + Special + Healing + Living
r p o s e
Pu
FINDING YOUR LINK
“Having a sense of purpose and feeling
connected to something bigger than ourselves
can be really powerful,” says Dr Tourini. “Not
only does it promote a sense of community
and protect us from feelings of loneliness, but
it can also boost happiness too.” The key to
becoming part of a community is forming links
with other people. Whether this is through
shared interests or shared values, it’s much
easier to find common ground with others
than you might think, and, doing so boosts our
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111
brain health. “When we connect with others, a
cocktail of neurotransmitters releases from our
brain, helping us to regulate and build resilience
to stress and anxiety,” says Pascale. For some,
helping others in the community allows them to
feel connected to what’s going on around them.
Food banks, homeless centres and youth groups
are always looking for volunteers. “Research
has shown that when we carry out kind acts
for others, it triggers the release of feel-good
hormones like serotonin. We sometimes refer
to this as the ‘helper’s high,’ explains Dr Tourini.
112

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 Body + Food + Ageing + Beauty + Special + Healing + Living

EASY COMMUNITY GAINS

The beauty of a community is that it can look different to everyone. For some, it means connecting
with a wider group of people who live close to you. For others, it can be a shared interest that connects
you to people over social media. To help you out, here are four ways you can find your tribe:

Find out what

Connect friends with friends your area needs
Sometimes your community is actually Perhaps there’s a need
at your fingertips. Connecting friends for more co-working
with shared interests such as reading spaces in your area?
or gardening can help you form bigger Or maybe you and
groups that have one primary shared your neighbours would
interest or purpose. all benefit from a
community allotment.
Whatever the gap is in
your local area, find out 113
what can be done to help
Donate to local food banks plug the gap and bring
Times are tight, but a simple act that people together.
can make a huge difference is donating
your unused tinned food and other items
to your local food bank.
Look up local
volunteering opportunities
Find opportunities based in your
local area by looking at notice
boards or community Facebook
Groups. You can also head
to gov.uk to find volunteering
opportunities near to you.

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 Move closer
JANE ALEXANDER
Love rituals to help bring you closer to your partner 

G
ood relationships need way more
than a bunch of flowers and a box of
chocolates at Valentine’s. I’ve always
“Communication voicing anxieties, irritations and letting go of any
resentment, fear or anger.
thought relationships are a bit like
cars – if you want them to run well, you need to
is the absolute Monthly valets
give them regular attention. Daily maintenance,
the occasional valet, a yearly service and an MOT.
key to a Have an adventure together. Widen your horizons
and do something completely different. Try the jam

114 Try these love rituals – some tiny, some requiring

a bit more planning – and watch your relationship
successful jardone)
challenge. Both of you write down fun (yet easily
things you’d love to try and pop them in a jar.
Once a month pull one out and give it a go.
become closer. relationship
Daily maintenance
Simply try setting the alarm for five minutes earlier
and, while Yearly service
Set aside time to evaluate where you are as a
than usual and start your day with a cuddle (the
oxytocin will help stress-proof your day if you need
honesty can couple. Draw up vision boards for the year ahead.
Do them separately and then see how well your
a practical excuse).
Make time to talk – so often we live parallel
be painful, visions align.
Try writing out a list of 100 things you each
lives. Build in a daily ritual – maybe over supper or
a coffee break – to say hello, to debrief, to catch up.
it’s always want to do in your life (no conferring!) – from the
mundane (get a haircut) through the interesting
My mother always taught me that you should
never go to bed on a grudge and it’s a good rule.
healthier in (learn bell ringing) to the extreme (travel through
South East Asia for a year). Compare your ideals.
Google ‘The 36 questions to fall in love’ and
Make an agreement to clear up anything that has
annoyed you at once or, at the very least, each night
the long-run” ask them to each other. They were designed to
help foster closeness and intimacy when you
before you sleep. Then you can start each day fresh. first meet but a lot of therapists use them to help
couples reconnect. I think they are worth asking
Weekly tune-ups at least once a year – after all, we are all constantly
Make one night special. Mondays are good changing, all the time.
because, let’s be honest, everyone needs perking The last part of the ritual involves staring into
up on Monday. Cinema and theatre tickets are your partner’s eyes for four uninterrupted-minutes.
often cheaper so it could be a night out. Or just If you do nothing else on this page, try this – it may
stay home but do something together – cook change everything.
a good meal; listen to a podcast together?
Communication is the absolute key to a
JANE ALEXANDER Jane’s book
successful relationship and, while honesty can
Ancient Wisdom for Modern Living
be painful, it’s always healthier in the long run.
(Kyle Books, £14.99) is available now.
Successful couples tend to spend time each week
Follow her on social media as @exmoorjane
finding out exactly how each other is feeling,

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