As it starts to get a little bit colder and darker outside, we love to warm up with an almond milk hot chocolate and something delicious to munch on.
Ever since Deliciously Ella launched their Caramel Cups last year, they’ve become a firm favourite with us. Made with three layers: a gooey vegan caramel at the bottom, a thick and creamy cacao ganache (or salted almond butter ganache) and a thin layer of Deliciously Ella vegan chocolate on top, these sit in a bite-sized oaty cup and make what we think is the perfect plant-based indulgence.
Free from gluten and dairy, Deliciously Ella Caramel Cups go perfectly with this plant-based Hot Chocolate recipe from the Deliciously Ella app.
Looking for natural ways to stave off the winter sniffles this season? We’ve put together a quick and easy guide to supporting your immune system without ever opening the medicine cabinet. And it involves eating garlic and power-napping – what more could you ask for?
1. Olive Leaf Extract
You know how health gurus are always going on about the Mediterranean diet? Well, it turns out you can bottle its benefit in the form of olive leaf extract. The not-so-secret ingredient is oleuropein – a polyphenol known for being anti-inflammatory and anti-oxidant. Studies have shown it acts effectively against a range of microbes, like the ones that cause certain strains of flu. Comvita are such big fans that they’ve packed 20 times as many polyphenols into their olive leaf extract as you’ll find in extra virgin olive oil. Plus, they’ve decided to double-down on the immune support – well, triple-down, actually – with the addition of zinc and copper.
2. Exercise
If you’re looking for an all-natural way to support your immune system, you can’t do much better than regular exercise. As well as contributing to overall health, which helps your body stay at its peak, exercise can promote circulation, which keeps your immune system’s cells moving. It also prompts your body to react to the physiological stress by sending out your all-important white blood cells, which are at the front line of your body’s natural defences.
3. Vitamin C
There’s a reason your mum always told you to drink orange juice when you got a cold – although it might not be exactly the one you think. While vitamin C hasn’t been shown to prevent you from getting colds in the first place, it has been shown to shorten the amount of time you’re ill for (if taken regularly rather than just once your symptoms start). Fortunately, it’s easy to incorporate into your diet, with plenty of foods such as peppers, strawberries and even potato being rich in Vitamin C.
4. Pineapple Juice
Another Vitamin C-packed food is pineapple juice – and that’s not its only benefit. Pineapple is a rich source of bromelain, which is an enzyme with strong anti-inflammatory properties. It’s often used to help ease coughs, and studies have found that eating pineapple may reduce the likelihood of infections – or at least shorten their duration. It also contains manganese, which is known for its antioxidant properties. And there is, of course, the added benefit of it being delicious.
5. Propolis
Propolis is the bee’s lesser-known production, but it’s jam-packed full of benefits! This compound is used by hives to repair their home and to prevent bacterial, viral and parasitic infections from getting inside. Worker bees make it using the natural resin that trees produce when they’re wounded, combined with beeswax. Known for its cellular and immune support, Propolis is a great way to give your body an extra boost and Comvita have popped it into easy, on-the-go capsules, oral sprays and elixirs.
6. Hand-washing
It might be annoying to have the ‘Happy Birthday’ song permanently stuck in your head, but it’s a small price to pay for the many benefits of hand-washing. Keeping your fingers clean can stop you from spreading bugs to other parts of your body as well as the surfaces you touch and the people you interact with. And, while hand sanitiser can be useful when you’re on the move, the best method is classic soap-and-water, which dislodges viral cells from your hands and can make it easier to cover a greater surface area.
7. Zinc
A nutrient-rich diet is an important part of keeping your body at its best, and zinc is one you’ll want to stay stocked up on. This essential nutrient helps your immune system fight off viruses and bacteria by breaking down their proteins. Zinc also helps with repairing your cells and making proteins. Your body doesn’t make zinc, but you can get plenty of it through your diet by picking foods such as oysters and red meat or, for the plant-based, beans, nuts and whole grains.
8. Garlic
As if you needed an excuse to add extra garlic to your food, it also contains allicin, which is a natural antibiotic. It helps support your body’s natural cells when they’re fighting off viruses, and some studies have suggested that garlic can reduce your risk of developing colds, as well as helping to ease symptoms once you’ve got one. All of which means you should definitely get that extra side of garlic bread with your dinner – heavy on the garlic.
9. Fibre
Fibre is best known for its benefits for your digestive system – but did you know it can help boost your immune system as well? In particular, soluble fibre plays an important role in helping your body recover from infections thanks to its anti-inflammatory properties. Dried beans, oats, rice and potatoes are all high in soluble fibres, are as plenty of greens such as Brussels sprouts and broccoli.
10. Sleep
If all else fails, there’s always a power nap. Getting enough sleep is essential to supporting those all-important T-cells, which are a central part of your immune system. While you’re asleep, your immune system releases cytokines that help to fight off infections – and even more so when your body is under stress. So, if you want an easy way to keep your body fighting fit with no over-the-counter capsules required, try and grab an early night tonight (or a late morning tomorrow, depending on how flexible your boss is…).
Unfortunately, there’s no way to skip over flu season altogether – but good food, a bit of exercise and plenty of rest can help make sure your body is at its best when it does roll around.
For more natural support for your immune system, find the Comvita range in Holland & Barrett stores and online at hollandandbarrett.com
From the healthy snacks you love to your favourite supplements, clean beauty buys and more, the annual healthy awards – voted for by readers – are your chance to tell us the products you can’t live without. Here are your winners in the Beauty categories…
To see your Health & Wellbeing winners click here, and for your Food & Drink winners click here.
Best bodycare product
WINNER
Dr Organic Guava Body Wash
Everyone needs a fresh, energising body wash on hand for slow mornings, and with its tropical scent and gentle formula, this was a clear winner for you. Sweet, fruity and distinctive, exotic guava awakens the senses, getting you ready for whatever the day ahead throws your way. Plus, this wash is packed with vitamins and antioxidants, making it a real treat for tired skin. Buy now
EDITOR’S CHOICE
Urban Veda Soothing Body Wash
Like a hug in a bottle, this creamy wash calms skin without disturbing the moisture barrier. Sandalwood and ylang ylang evoke a high-end spa, while aloe vera and vitamin E soften skin. Buy now
Best haircare product
WINNER
Clean Me Tea Tree & Mint Shampoo
More of you are turning to chemical-free hair care, and this invigorating shampoo has made the switch impossibly easy. Revitalizing peppermint and antibacterial tea tree offer a deep, refreshing cleanse without making the hair feel dry or stripped. Whether you use it to tackle troublesome scalps or for a healthy shine, you all agree on one thing: the smell is incredible. Buy now
EDITOR’S CHOICE
Sea Magik Pink Salt Shampoo
This Himalayan salt-spiked miracle is a genuine game-changer. It transforms limp strands with gorgeous body and volume, while lime, rosemary and cypress check the heaven-scent boxes. Buy now
Best eco/clean beauty product
WINNER
Earth Kind Citrus Leaf Shampoo Bar For Frequent Use
This shampoo bar hits all the right notes for you eco-conscious lot: it’s plastic free, ethically sourced, vegan, and its concentrated formula saves on water and reduces transport impact. All this, without compromising on performance. For hair in need of frequent washing, it’s ideal after a workout, lathers well and leaves hair silky. Buy now
EDITOR’S CHOICE
Faith In Nature Grapefruit & Orange Body Wash
We love this for so many reasons – the organic aromas, certification from The Vegan Society and Cruelty Free International, and the ocean-friendly plastic bottles. Buy now
Best facecare product
WINNER
Antipodes Kiwi Seed Oil Eye Cream
This luxuriously light eye cream won your vote, and we can see why. Loaded with vitamin C from New Zealand’s superfruit, the kiwi, it moisturises and softens fine lines, and is scientifically shown to stimulate collagen production. Plus, this vegan formula is non-tacky, sinks in easily and provides a cooling sensation on application. Buy now
EDITOR’S CHOICE
VitaSkin Vitamin C Collagen Boosting Serum
For glowing skin, vitamin C serum is a staple in our beauty arsenal, and this one has become a fixture. The gel-like consistency glides on beautifully, with results rivalling those of much pricier products. Buy now
From the healthy snacks you love to your favourite supplements, clean beauty buys and more, the annual healthy awards – voted for by readers – are your chance to tell us the products you can’t live without. Here are your winners in the health and wellbeing categories…
To see your Food & Drink winners click here, and for your Beauty winners click here.
Brand of the year
New Nordic
Having witnessed first hand the effectiveness of various herbal remedies in improving people’s quality of life in different cultures around the world, Karl Kristian Bergman Jensen established his brand, New Nordic, back in 1990. Thirty years on, their impressive line of solution-focused herbal products has made them your Brand of the Year 2020. Built on the belief plants have the power to make you look and feel your best, New Nordic’s range of products target a wide range of health and wellbeing concerns. The one-a-day Wonder Legs tablets contain French pine tree bark to support normal vein function, combating the feeling of tired legs, while the Apple Cider tablets support digestion. The millet and horsetail in their Hair Volume Gummies promote healthy locks, while blueberry provides lutein for eye health in their Blue Berry Eyebright tablets. Your favourite brand of 2020 even has bedtime covered – research shows the lemon balm and chamomile in Melissa Dream can improve sleep, so that you wake up feeling more refreshed. Find the New Nordic range at hollandandbarrett.com
Best new product launch
Puressentiel Purifying Air Spray
Created with a unique blend of 41 essential oils, this 100 per cent natural purifying room spray has been a big hit with you. Spritz it in the air, on carpets or on bedding for a fresh scent without the need for synthetic chemicals. As well as creating an uplifting atmosphere and eradicating unpleasant smells, research has proven the spray can remove the source of allergies and reduce potentially harmful household bacteria, helping to keep homes fresh and clean. One you’ll keep coming back to. Buy now
Best for gut health
WINNER
Holland & Barrett Gut Powered Ultimate 50 Billion
We’re learning more all the time about how our gut microbiome affects our wellbeing – so it makes sense to support the 100 trillion or so bacteria that live in our digestive system. You raved about these capsules, packed with the good guys, including Lactobacillus acidophilus. Buy now
HIGHLY COMMENDED
Silicolgel
If you suffer from IBS, you’ll know how it can disrupt your day. This all-natural product forms a protective coating over your stomach lining, binding to toxins – and you tell us it really works. Buy now
Best children’s supplement
WINNER
Sambucol Black Elderberry Liquid For Kids
Kids and snuffles go hand-in-hand, and lots of you keep this great-tasting syrup on standby to help fight them off. Designed to support children’s immunity, it’s made from black elderberries (traditionally taken for colds), and high in potent antioxidants called flavonoids. With no artificial flavours or colours, it’s suitable for ages 1-12. Buy now
Omega-3 essential fatty acids are vital for brain function, but many kids don’t get enough from their diet. We love how this liquid supplement offers extra peace of mind for parents. Buy now
Best for immunity
WINNER
BetterYou Dlux 3000 Vitamin D Oral Spray
In recent years, we’ve discovered that vitamin D is one of the most crucial nutrients for supporting our immunity. We make it naturally when our skin is exposed to sunlight, but we’re in danger of being deficient in winter, or if we spend too much time indoors. You love how this handy spray means you get your dose of D without having to swallow a tablet – and the minty flavour, too. Buy now
Cold weather inevitably means more sneezes, but many of you swear by this traditional remedy for treating cold symptoms. Just add 15 drops to a glass of water for an easy winter win. Buy now
Best multivitamin
Nature’s Way Alive! Women’s Energy Gummies
We all have times when we’re burned out – and women trying to do it all can be particularly susceptible to energy slumps. When you need a boost, these chewy, fruity gummies are your best friends. The list of nutrients includes B12 for energy, calcium for bones and vitamin C for immunity. Key is the unique blend of 26 dried fruits and vegetables. Buy now
Best targeted health solution
WINNER
OatWell Snack Bites – Coconut
High cholesterol can be a real health worry, but many of you have discovered these moreish morsels. They’re made from oats, which are naturally rich in beta-glucan – a soluble fibre that’s proven to help lower cholesterol naturally. Buy now
HIGHLY COMMENDED
Cherry Active
Made with nothing but 100% concentrated Montmorency cherry juice, Cherry Active is loaded with antioxidants to aid faster post-workout recovery. It could also help you sleep better, too. Buy now
Best for weight management
Bragg Organic Apple Cider Vinegar
If you’re seeking a way to help shift those extra pounds, take heed from apple cider vinegar’s legions of fans. Taken mixed with water, it’s a delicious natural remedy that’s thought to support digestion, ease bloating and provide a gentle detox. In your opinion, Bragg’s traditional variety is the best around. You love the fact it’s made from organic apples and that it contains ‘The Mother’, a cloudy substance, packed with ‘good’ bacteria and enzymes. It has a lovely tart flavour as well. Buy now
Best fertility product
Proceive Women Advanced Fertility Supplement
If you’re trying for a baby, you’ll want to ensure your diet is in as good a shape as possible – but with our busy lives, that’s easier said than done. Proceive is formulated with high doses of all the vitamins, minerals and amino acids you need to support a healthy conception, including zinc, vitamin D and folic acid. Buy now
Best allergy product
A.Vogel Pollinosan Hay Fever Tablets
Itchy eyes, runny noses, blocked sinuses – hay fever can make life miserable, and it affects around 13 million of us in the UK. Typical treatments involve antihistamines, but not everyone likes to take these, as they can make you drowsy. Many of you sing the praises of this traditional homeopathic alternative for hay fever, and allergies to dust or pets, with its natural blend of seven tropical herbs. Buy now
Best for sleep
Unbeelievable Health Bee Rested
If you’ve been tossing and turning, you’re not alone. Research from 2020 suggests only 11 per cent of Brits sleep soundly through the night. This gentle supplement helps you drift off, with chamomile, lavender, magnesium, Montmorency cherries and other great ingredients linked to a calmer night. Buy now
Best for intolerance
EatEnjoy Glutalytic Capsules
Gluten sensitivity can mean bloating and changes to toilet habits. These handy capsules contain enzymes that promote the healthy digestion of gluten protein, so you can still eat your favourite foods without worrying about after-effects – why you voted them a worthy winner! Buy now
In times of stress, you turn to Rescue Remedy. While last year, their tincture was your handbag hero of choice, this year these pastilles won your vote. They’re made with the same combination of flower essences but with a delicious blackcurrant flavour, suitable for the whole family. Ideal for pre-exam jitters, soothing nerves before a presentation and the perfect travel companion. Buy now
HIGHLY COMMENDED
Dr Dünner PhytoVitality Ashwagandha, Basil & Biotin
You love these Swiss-made supplements for their all-natural ingredients – ashwagandha, long used to foster inner calm, basil for resilience, and biotin to support the nervous system. Buy now
Best menstrual health product
WINNER
Holland & Barrett Femlieve Agnus Castus Tablets
This popular herbal supplement has been used to relieve symptoms of premenstrual syndrome (PMS), such as irritability, mood swings, headaches, bloating and breast tenderness since Ancient Greek times. Studies support its PMS-soothing properties, with researchers believing it works by rebalancing hormones. These one-a-day tablets were your choice for taking the edge off symptoms. Buy now
HIGHLY COMMENDED
OrganiCup
Available in three sizes, this re-usable silicone menstrual cup is a real game-changer – no drying materials, waste or harmful chemicals, and it’s eco- and wallet-friendly. Buy now
From the healthy snacks you love to your favourite supplements, clean beauty buys and more, the annual healthy awards – voted for by readers – are your chance to tell us the products you can’t live without. Here are your winners in the food and drink categories…
To see your Health & Wellbeing winners click here, and for your Beauty winners click here.
Best confectionery
WINNER
Nakd Salted Caramel
Fruit & Nut Bar
Finding a snack that’s delicious yet good for you can be surprisingly tricky, even in health-conscious 2020. So no wonder you adore Nakd’s moreish Salted Caramel bars, made only from natural ingredients. This is your firm favourite, containing dates, raisins, cashews, peanuts, and a smidgeon of sea salt, plus it’s vegan, wheat- and gluten-free. Enjoy with a cuppa, or stash in your bag. Buy now
EDITOR’S CHOICE
Ricola Lemon Mint Herbal Sweets
These mouthwatering sweets are sugar-free, contain a blend of 13 Swiss herbs, and soothe scratchy throats. We’re fans of this zesty flavour and the pocket-sized pack. Buy now
Best healthy snack
Eat Real Sea Salt Hummus Chips
When you’re fighting off cravings for a pack of ready salted, many of you turn to these yummy bites made from chickpea flour – delivering all the satisfying crunch of potato crisps but a massive 48 per cent lower in fat. Plus they’re vegan, gluten-free and free from all 14 declarable allergens. Buy now
Best beverage
Captain Kombucha – Raspberry
A fermented tea, kombucha is rich in probiotics, which support the gut with healthy bacteria. You love this bio-organic raspberry version brewed from green tea and organic ingredients. Buy now
Best free-from product
WINNER
Rude Health Organic Almond Drink
This dairy-free drink blends creamy, crushed organic almonds with rice and pure mountain spring water for a refreshing, nutty alternative to milk. Rice provides a natural, silky sweetness so there’s no need for thickeners or added sugars. Perfect on cereal, in coffee or on its own, you love it for its great taste, creamy texture and true versatility. Buy now
EDITOR’S CHOICE
The Beginnings Almond Crackers
These fibre-rich, low-sugar, gluten-free crackers hit the hunger spot perfectly. Made with filling almonds, sunflower seeds and flax seeds, and delicately flavoured with herbs and spices, they’re vegan too. Buy now
Best sports bar
WINNER
Clif Peanut Butter Bar
Full of heart-healthy fats, protein and fibre, peanut butter can provide a slow release of energy as part of a balanced diet. Plus, it tastes great. You love it as a creamy filling in this on-the-go snack bar, made with organic oats and wholegrains. Each bar has up to seven grams of plant-based protein, to aid muscle repair and recovery. Buy now
EDITOR’S CHOICE
Trek Cocoa Oat Flapjack
Research shows that protein-rich snacks can help keep you going for longer, just one of the reasons why you love this oaty energy bar. As well as providing an impressive nine grams of protein per serving, it’s topped with a layer of rich dark chocolate. Buy now
We believe that everyone should be able to enjoy the comfort of a creamy, cheesy pasta dish, which is why we love this vegan mac and cheese recipe! The sauce swaps dairy milk for an unsweetened almond substitute mixed with blended cashew nuts, which provide a dose of dietary fibre and heart-healthy fats. Traditional cheese is replaced with a vegan alternative in the recipe, plus a few tablespoons of nutritional yeast for an extra hit of savoury flavour and a plant-based source of vitamin B12. Topped with crispy breadcrumbs, it’s the ultimate comfort meal for cosy nights in.
1 Bring a large pan of salted water to the boil. Add the macaroni and cook for 1 minute less than stated on the packet instructions. Drain the pasta and set to one side.
2 Meanwhile, put the almond milk and cashews into a medium saucepan, heat on medium-high and bring to the boil. Transfer the mixture to a blender and blitz until smooth
3 Heat the olive oil in a frying pan on a medium heat. Peel the garlic clove and grate it straight into the pan. Fry the garlic until just starting to brown, then add the flour to the pan and whisk until it combines with the garlicky oil to make a paste. Cook for 1 minute, reduce the heat to low and slowly pour in a little of the nut milk mixture in at a time, whisking until completely combined and all the nut milk is incorporated. Cook for a further 2 minutes, then grate the vegan cheese and add it to the pan with the nutritional yeast and mustard. Stir everything together, adding a splash more almond milk if the mixture is too thick.
4 Season the sauce with salt and pepper, take the pan off the heat and tip in the drained pasta. Stir to coat the pasta in the sauce. Preheat the grill on high.
5 To make the topping, put the breadcrumbs, olive oil and a big pinch of salt and pepper into a bowl and stir to mix. Scatter the crumbs over the pasta.
6 Place the pan under the grill for 2–3 minutes, keeping a close eye on it, until the topping is crispy. Divide your vegan mac and cheese between pasta bowls and serve immediately.
The colder months can leave even the hardiest of skin sensitive and crying out for moisture.
THE FIX: Support your moisturiser with a gentle balm cleanser – cleansing is an important step that can help maintain the integrity of the skin barrier. ‘Try something with vitamin C, so plant extracts and phenols, which includes essential oils like orange and lemon,’ says aesthetics and dermatology nurse Emma Coleman. They have high detoxifying properties and give pores a deep cleanse. Pair with anti-inflammatories such as amaranth or arnica to relieve puffiness. Dark berries like cranberry and blackcurrant are a good option as they’re rich in antioxidant vitamins C and E.’
TRY:Green People Age Defy+ Ultimate Wonder Balm (£32, 50ml). Loaded with orange peel, cranberry seed oil and vitamin E, this multi-purpose beauty balm melts away make-up while replenishing skin.
HANDS
Gloved or not, hands are likely to be plagued by peeling cuticles and persistent cracking during winter.
THE FIX: Tackle extra-rough patches with a rich, emollient hand cream, says Coleman. ‘Look for coconut oil and shea butter, natural extracts that help skin hold onto moisture. Others that can help include rose, rosehip and sunflower oil.’ For an extra-moisturising treatment that helps repair dry hands, apply hand cream before bed, slip on cotton gloves and wear overnight.
TRY:Balmonds Intensive Hand Cream (£10.99, 50ml). More than an ordinary hand cream, this rich, shea butter-based formula is enhanced with sunflower oil and chamomile to soothe hardworking hands.
LIPS
The skin on the lips is thinner and more delicate than elsewhere, making chapping commonplace.
THE FIX: ‘This is all about protecting from pollutants, as well as the wind and cold air,’ says Coleman. ‘You want something high in vitamin E – almond and soya bean oils are great options. Mango butter is good, too, as it’s highly emollient.’
TRY:Burt’s Bees 100% Natural Lip Balm Mango(£3.99, 4.25g). Infused with mango butter and supercharged with soya bean and sunflower oils, this handy lip balm nourishes even the most parched pouts.
OTHER BITS
Dry elbows, cracked heels, you name it – thirsty winter skin can crop up anywhere.
THE FIX: ‘The skin in these areas can get quite crusty, so we want to encourage cell renewal and desquamation, which is essentially getting rid of dead skin,’ says Coleman. ‘To help our skin replenish, apply something high in lipids, so natural ceramides. Cedarwood and kiwi seed oils encourage lipid transport – helping to keep the skin barrier impermeable and strong.’
Cognitive behavioural therapy (CBT) has been around since the 1970s, and it’s the talking therapy you’re most likely to be referred for if you go to the GP with a mental health issue like depression or anxiety. The chances are you know someone who’s been helped by it – perhaps that includes you. While the older, psychoanalytic forms of psychotherapy are rooted in delving into your past, exploring your deepest fears and examining childhood damage, CBT works mainly in the here and now. Rather than taking time to burrow into the deep-seated childhood causes of mental health issues, it addresses the way you think, feel and behave, encouraging you to challenge unhelpful beliefs so you feel more positive and in control, and make different decisions.
‘Whereas someone could be in psychotherapy in the long-term, CBT can often make a difference quickly, meaning it’s cheap, which is one of the reasons the NHS loves it – after all, it has to offer cost-effective treatments,’ says psychologist Dr Meg Arroll. ‘And it can be very effective. There’s a strong evidence base for CBT for certain conditions, chiefly anxiety and depression, both very common mental health issues.’
The study identified inexperienced therapists as the chief factor. ‘It’s always about the therapist,’ says Arroll. ‘When you look at meta-analyses across different types of therapy, they all show about the same effectiveness – it’s the skill of the therapist that matters more than the type of therapy.’ And that’s key to the drop in CBT’s effectiveness, she says. ‘Originally, trained psychologists were the only ones who offered CBT,’ says Arroll. ‘That means you’ve done an undergraduate degree in psychology plus three years’ more training for a doctorate, at a minimum – and through all this time, you’ve been in continual therapy yourself.
‘A psychologist will also be experienced in other types of therapy, not just CBT. But in 2008, the NHS introduced a scheme called Improving Access to Psychological Therapies (IAPT), which meant a lot more therapists were needed. So they set up one-year postgraduate courses to train people purely in CBT. What this means is that now, you could potentially be referred to a therapist in their early 20s, only trained in one type of therapy, with little life experience – in fact, many people having CBT on the NHS are probably not referred to a very skilled therapist. Interestingly, when I was teaching on doctorates, I sometimes saw those therapists who did the shorter training boomerang back into study when they realised they just didn’t have the skills to see people with complex issues.’
Part of the issue may be not just lack of experience, but also the pure focus on CBT can actually limit the extent to which it works. ‘It’s great for certain conditions, but often cases are complex,’ says Arroll. ‘For example, you may be referred for it if you have a condition such as IBS or fibromyalgia. While CBT can play a role here, you’ll often need other therapies, too – for example, gut-centred hypnotherapy has been shown to be very helpful for IBS. Someone who’s only trained in CBT won’t be able to offer this.
Other factors
The study also highlighted a possible placebo connection. There was a lot of fanfare about CBT in its early years. When you believe in something, it’s much more likely to work. But as time went by, and studies emerged showing CBT wasn’t quite the magic bullet it had been portrayed as, the placebo effect may have slipped. Now, people go for CBT believing it may not work for them – and so it isn’t.
And there could be a wider social issue at play, says Professor Ronald Purser, author of McMindfulness. He believes CBT, like mindfulness – which shares an emphasis on observing and changing your thinking, and is sometimes prescribed together with CBT – both put excessive emphasis on our responsibility as individuals for our own mental health, when the true root cause of anxiety and depression may be wider issues, particularly at the moment, as we face huge problems such as the global pandemic, climate crisis and growing economic inequality. ‘The approach tells us it’s the individual who needs to learn to adapt to changing social, political and economic conditions,’ says Purser. ‘We’re told our culture is suffering from a “thinking disease” – that it’s not the capitalist economy or the mass marketing of digital distraction by tech companies, it’s your own mind that’s the problem. And you need to retrain it. This is all wrong.’ Instead, he believes, the answer lies partly in connecting with your community, and in pushing back against the policies that cause misery.
All that said, it’s important to remember that CBT does have some important uses and does work for certain individuals. ‘It really can be very effective, particularly for depression, anxiety, OCD and insomnia,’ says Arroll. ‘So don’t be put off seeking it if you need help. It does require some commitment – you have to do “homework” in between sessions to make the most of it. But it helps a lot of people.’ And despite some doubts around it, CBT looks set to be the talking therapy of choice for the foreseeable future.
Xylitol, aspartame, sucralose – their names are suited to lifeforms found on Uranus. But sweeteners aren’t as bad as they sound. ‘Often having no or low calories and/or being metabolised significantly slower than sugars, they may help to stabilise blood glucose levels while contributing zilch to energy intake,’ explains Dr Warren Bradley, sports nutrition specialist.
GP Dr Dawn Harper says that low- or no-calorie sweeteners can be the simple solution to managing sugar levels while helping to maintain taste. ‘Some of my patients worry that using sweeteners might increase their cravings for sweet foods, or that sweeteners are not recognised by their appetite sensations and could therefore lead to an overall increase in calorie intake,’ says Dr Harper. ‘However, research over three decades has shown that this is not the case.’
And sugar is worth substituting. For a start, it can lead to us consuming extra calories that our bodies aren’t as good at sensing, which then encourages the body to store more fat. Sugar also damages our teeth and as it makes food more palatable, many of us can be tempted to eat sugary foods in excess. Alongside weight gain, sugar can contribute to increased risk of cardiovascular diseases, too. But don’t just take our word for it. ‘It is widely accepted that consuming a high-sugar/high-fat diet can exacerbate weight gain and associated health conditions such as type 2 diabetes,’ says Dr Bradley.
Which sugar swap?
The alternatives are looking pretty sweet. Here are some key players:
SUCRALOSE An artificial sweetener made from sucrose, this is about 600 times sweeter than table sugar, so you only need tiny amounts, and smaller amounts means fewer calories. It’s popular in baked products as it’s heat-stable – whereas many other artificial sweeteners lose their flavour at high temperatures. This means you don’t need much of it to make something tasty.
ASPARTAME Around 200 times sweeter than sugar, this common sweetener features in a variety of food products including some BCAA drinks. Despite rumours claiming that it increases risk of cancer, human epidemiological studies (which look at disease occurrence at population level) have shown no such link.
SACCHARIN This zero-calorie sweetener that has been around for decades is 200-700 times sweeter than table sugar. It pops up in everything from medicines to jams.
XYLITOL Derived from the fibres of plants including berries, mushrooms, birch bark and corn husks, this natural polyol is used as a sugar alternative as it has two-thirds the calories of sugar. However, as it is not well absorbed, it can have a laxative effect if consumed in large quantities.
STEVIA This new-generation sweetener is made from the leaves of Stevia rebaudiana, a herb that grows in South America. It’s 300 times sweeter than sugar, but classed as zero-calorie despite having a calorie content, as you don’t need to use a lot of it, and it has no effect on blood sugar.
Artificial versus natural
‘Low-calorie sweeteners are considered safe, but there is limited conclusive evidence to encourage or discourage their use on a regular basis,’ says Dr Bradley. ‘Typically, sweeteners can be used as sugar alternatives in beverages such as teas or coffees, but their use can be extended to any food commonly enhanced by sugar – for example, Greek yoghurt, quark, milkshakes, porridge and mousse, to name just a few. It’s especially convenient for the calorie-conscious who have a sweet tooth.’
‘Natural sweeteners such as honey or maple syrup are rapidly digested, elevating blood sugar and contributing to overall energy intake,’ says Dr Bradley. ‘Conversely, some low-calorie sweeteners lack the vitamins and minerals found in their natural counterparts. Where calorie restriction is important, low-calorie sweeteners may be beneficial. Otherwise, natural sugars can be consumed as part of a healthy, balanced diet.’
In the UK, an estimated 4.5 million of us have diabetes, and the vast majority have type 2. Type 1 diabetes, which is less common, occurs when your pancreas can’t produce any insulin – the hormone that helps your cells use the glucose for energy – due to an autoimmune response. It’s most common in childhood, but can develop at any age. There are a range of other types of diabetes, including maturity onset diabetes of the young (MODY), which is caused by a gene mutation. These types are rare but all can lead to very serious health complications if you don’t manage them.
Type 2 diabetes, on the other hand, is linked to lifestyle and usually starts in adulthood. In this form, your body doesn’t make enough insulin, or it doesn’t work properly, leaving high levels of glucose in your bloodstream. Worryingly, an estimated 1 million of those with type 2 diabetes don’t realise that they’re affected. It’s possible to have had it for a decade by the time it is diagnosed. Unfortunately, if type 2 diabetes is undiagnosed or poorly managed, the high levels of glucose circulating in your blood can cause damage to your organs. This can lead to complications such as heart disease and kidney and eye damage. Type 2 diabetes also shares risk factors, such as being overweight, with certain forms of cancer, including breast cancer.
Know the signs
It’s important to be aware of the early symptoms of type 2 diabetes because of the risk of serious complications. If you know you have it, you can start treating it, usually with a mix of lifestyle changes and medicine, to manage blood glucose (also known as blood sugar) levels and avoid the complications. Symptoms include fatigue, increased thirst, blurred vision, slow healing of wounds and increased need to urinate, particularly at night. If you have any of these symptoms, see your GP. Your risk is also increased if a close family member has type 2 diabetes.
Can you reverse diabetes?
Emerging evidence suggests some people can put type 2 diabetes into remission through a very low-calorie diet or weight-loss surgery. These interventions both need the support of healthcare professionals. We also don’t yet know whether blood glucose levels rise again in the future in people who manage to reverse type 2 diabetes, but we are funding research into whether low-calorie diets can put it into remission long term. It’s important for people with type 2 diabetes to continue to get their diabetes health checks, even in remission.
Reduce your type 2 diabetes risk
Of course, it’s best to take every step to avoid developing diabetes in the first place. Currently, 11.9 million people are at increased risk of type 2 diabetes, but these people can still reduce their blood glucose levels and avoid going on to develop it. Even in the increased risk category, in three out of five cases type 2 diabetes can be prevented or at least delayed. The best way to reduce your type 2 diabetes risk is to lead a healthy lifestyle and maintain a healthy weight, which reduces your chances of developing other serious diseases as well. The following advice will help:
WHITTLE YOUR WAIST Being overweight or obese is one of the main risk factors for type 2 diabetes. Fat around the middle is particularly dangerous as it can build up around the internal organs, including the pancreas and liver, and reduces your sensitivity to insulin. Take steps to reduce your weight overall – the best way is to make small, manageable changes, such as monitoring portion sizes.
HAVE A HEALTHY DIET Sugar doesn’t directly cause type 2 diabetes. However, as sugary foods and drinks are high in calories, they can lead to weight gain. This is why it’s best to keep sweet things for a treat. Eat more fresh fruit and vegetables and wholegrains such as oats, and lean protein, like fish and tofu.
WORK IT OUTExercise is important for helping to control your weight. It also reduces your risk by making your cells more efficient at using insulin. Do whatever you enjoy and can stick to. It may be a good idea to set small goals for yourself. For example, aim to take a brisk walk on your lunch break every day for a week. Reward yourself when you’ve ticked that off, then set another goal. Lots of people find having an exercise buddy can help.
For more information on preventing type 2 diabetes, visitdiabetes.org.uk
Inspired by their favourite breakfast bowls from their app, deli and cookbooks, Deliciously Ella have created a delicious range of eight naturally plant-based cereals, ranging from Granola and Muesli to Porridge and Multigrain Flakes.
Original Granola is made to the same recipe used at the Deliciously Ella Deli, for you to enjoy at home. It’s all about the perfect crunch! This sweet and crunchy, tasty morning treat combines gluten-free oats with crushed almonds, which are then tossed with cinnamon, orange juice, maple syrup, coconut chips and seeds. Once baked, raisins are stirred through for a touch of natural sweetness, giving the most delicious breakfast that uses only the simplest natural ingredients.
Deliciously Ella Bircher Muesli is a most versatile breakfast that you can enjoy both as warming porridge in the winter or as chilled overnight oats in the summer. It’s high in fibre, a source of protein and vegan friendly. It’s made using gluten-free oats combined with chopped red apple, raisins and raspberry pieces for a little added sweetness, plus a sprinkling of chia and sunflower seeds for texture. Add a splash of plant based milk and it’ll be soft, creamy and ready to eat in seconds.
It’s so deliciously versatile, you can use it to make your own favourite breakfast bowl – check out @deliciouslyella on Instagram to see some of the inspirational ideas shared by fans. Here’s the recipe to one of our current obsessions, the most delicious Warming Bircher porridge with blueberry compote.
Serves 1 50g Deliciously Ella Bircher Muesli
150ml almond milk
400g blueberries
6 tbsp maple syrup
Juice of ½ lemon
Sliced banana and peanut butter to serve (optional)
1 Place the Bircher muesli and almond milk into a pan over a medium heat. Cook until a creamy, thick and warm porridge forms, this should take around 2-3 minutes. If it becomes too thick, stir through another drizzle of almond milk.
2 Place the blueberries, maple syrup and lemon juice into a small pan over a medium-low heat and cook until the blueberries are soft, this should take about 10 minutes. Once soft, mash the blueberries using a fork.
3 Cook for 5-10 more minutes before removing from the heat. Either enjoy warm or leave to cool (it can be stored in an airtight container in the fridge for up to five days).
4 Spoon the Bircher muesli into a bowl, scoop the blueberry compote on top and any of your favourite toppings – why not try some sliced banana and peanut butter, too.
Find Deliciously Ella’s range of plant-based cereals in Holland & Barrett stores and online at hollandandbarrett.com
If your mind has been racing recently, and you’re finding it harder to sleep well, you’re not alone. As we navigate the ‘new normal’, many of us are feeling more stressed – leading to that familiar tossing and turning. In fact, 73% of us are suffering from stress or sleeplessness at least once a week.* Strange dreams and whirling thoughts can make it feel like your body is conspiring against you.
However, while we can’t erase all our worries, there are some simple steps you can take towards achieving a calm, restful night. Try these tips from Rescue – the UK’s no.1 emotional wellbeing brand** and experts in nature’s power for over 80 years – and look forward to more restful nights and less stressful days.
Embrace natural light and freshair during the day
Whether it’s a walk outside, or even just an open window, they’ll help you feel calmer and more positive. Take time to practise ‘slow’ breathing: four seconds in through your nose, and four seconds out through your mouth.
Shut down electronics
Ban devices at least an hour before you go to sleep. Blue light emitted by screens can disrupt your body clock, and checking news stories can elevate stress levels. Instead, try reading a book, having a bath or practising mindful meditation before bed.
Write it down
Note down your worries before bed, observe your thoughts and acknowledge your feelings – then let them go. To help foster a more positive mindset, also write down three things you were thankful for that day.
Use Rescue Night at bedtime
The original Bach Rescue remedy, blended with White Chestnut. Ease yourself into a restful routine and switch off repetitive thoughts. Available as a Spray, Dropper or Liquid Melts – all available now from hollandandbarrett.com.
* 2017 Global 5 country Market sizing Quantitative study – Australia, France, Germany, UK, USA. n= 5045 interviews by an independent market research agency, Harris interactive.
As seems to be customary these days, we tend to start with an extreme, and settle into something far more achievable and balanced. Taking part in Dry January or Sober October can jolt us into recognising how much of a habit it’s become to reach for a glass of wine or a G&T after a tough day. But even if it didn’t convince you to go teetotal, you might have chosen a more mindful, conscious approach to booze.
One of the pioneers of the trend, Catherine Salway, founded dry cocktail bar Redemption as a London pop-up in 2014 and has seen the mindful drinking trend continue to grow ever since. ‘When we first started, people thought we were mad, and it would never catch on,’ she says. ‘We initially appealed to women under 25, but now we have an equal male/female split and lots more over-30s.’
And mindful drinking isn’t just ‘a London thing’. A recent study in The Lancet found that since 1990, UK alcohol consumption has dropped by almost 10%, and almost a third of all alcohol sold in England is consumed by just 4% of the population. Or, as Salway puts it, ‘We probably hit peak booze five years ago. Young people were sick of seeing the older generation drunk, decided it wasn’t cool, and alcohol lost its grip on society.’ We’re constantly warned we’re a nation of binge drinkers, but in fact, only one in seven women and one in four men now drink more than the recommended 14 units per week.
So, yes, we’re drinking less booze, but we’re not sitting at home sipping water. The non-alcoholic beer, wine and spirits market is now worth £116 million; Brits spent £71.4 million on low or no-alcohol wines last year; and sales of ‘dry’ spirits are predicted to double in the next five years. We still love gin (we bought a record 82m bottles in 2019), but non-alcoholic spirit Seedlip also enjoyed a 270% growth in just a year. And even as we stocked up on booze during lockdown, sales of low- and no-alcohol drinks also saw a 32.5% uplift.
Mindful drinking means the right mix of tipsy evenings and clear-headed mornings. We still enjoy a decent glass of wine on a Friday night, but we also want to avoid a hangover and still be able to go for that jog on a Saturday morning. We’re also recognising that 14 units of alcohol add up to around 1500 extra calories, and that alcohol boosts appetite and makes us eat more, so can affect weight management.
‘Projects like Dry January, Sober October and 5:2 have embedded teetotalism into culture, helping to remove judgement and people are owning it as a badge, instead of being apologetic,’ says Salway. ‘We called ourselves Redemption because we’re not trying to preach to everyone to be perfect, but almost everyone wants to have more healthy days, and socialising doesn’t always have to be at the expense of your health.’ Mindful drinking is as simple as that – you in the driving seat, deciding what kind of night you want tonight, and what kind of day you want tomorrow. Now that’s a healthy relationship with booze.
Redemption Bar Alcohol-Free Cocktails With Benefits by Catherine Salway and Andrea Waters (£12.99, Kyle Books) is available to buy now. More info at redemptionbar.co.uk
The term orthosomnia was coined in a research paper in 2017, and I’m definitely seeing patients presenting with it. Similar to orthorexia, which is an unhealthy obsession with eating healthily, orthosomnia is an unhealthy focus on good quality sleep. In my clinic, I now see a lot of people who are too focused on health in general, going to the gym multiple times a week, taking wheatgrass shots, completely avoiding all caffeine, alcohol and sugar. Those people wouldn’t have previously presented to a sleep clinic, because they don’t actually have a sleep problem.
The problem with sleep trackers
Sleep tracking devices are providing people with a lot more information about their sleep, but it’s not necessarily good quality or helpful information. Studies have compared the data you get from these trackers with devices we use in clinic practice, known as actiwatches, and the correlation is very poor. The data you get from a watch or a phone compared with a proper sleep study using a polysomnogram is even worse. Often though, even if we do our own study and show someone the data, and how badly it correlates to their watch or app, they still tend to believe their tracker.
Most trackers work on movement, some pick up on light and dark, and the more sophisticated ones also include some pulse data. To put that in context, we would use 20-plus channels of physiological data recording in a sleep study. To determine what stages of sleep you’ve been in, we measure everything from your oxygen levels to your pulse rate and the flow of air. All that trackers can tell you is whether your arm was still and if it was dark in your room!
Because trackers are giving people sleep scores, telling them that they aren’t getting enough good-quality sleep, they’re spending more time in bed. But if you are in bed awake for long periods your brain starts to associate bed with wakefulness and frustration. It’s a conditioned response. Good sleepers are conditioned so that when they get into bed their blood pressure, pulse rate and body temperature drops and they are ready physiologically and mentally for sleep. When your brain starts to associate bed with wakefulness, when you approach it, your blood pressure doesn’t drop, your heart rate doesn’t drop, your temperature doesn’t drop and you’re not mentally or physically prepared for sleep. You start to develop a problem with insomnia which was never there, because you’ve started to mistrust your body and your brain, thinking you have to do something to make sleep come, when you don’t.
Making sleep effortless
When I’m looking after people with sleep problems, the first thing I do is get clocks out of the bedroom, because they create anxiety. Obsessively checking a screen during the night is even worse because you’re getting blue light which tells your brain to switch off melatonin [the ‘sleep’ hormone] and get up. It’s normal to wake during the night for brief periods, but if you’re not falling back to sleep within about quarter of an hour, get up and do something quiet and relaxing until the sleepy feeling returns.
If you’re looking at sleep data without a sleep specialist to advise you, you’re going to run into all sorts of problems. Dr Google will bring up nonsense from people who don’t know anything about sleep, and lots of it will be contradictory. You try one thing, but it stops helping after two nights so you try another, but you get into the territory of effortful sleep. But when you’re a good sleeper, it’s effortless: you get into bed, wake up and get on with your day. I practise mindfulness with my individuals with insomnia, teaching them to focus on the here and now.
Trust your own body
If you’re feeling worried, I would advise you speak to an expert who can give you some helpful strategies. Anything that involves you limiting your enjoyment of life because you’re overly focused on sleep isn’t a healthy way to live and is a huge orthosomnia red flag. I see people not going out with friends in the evening because they’re so concerned they won’t get good quality sleep. That’s just not right.
People are recognising that they don’t just have to accept being a ‘bad sleeper’ and that’s a great thing. But no good sleep physician uses phone data. The first thing we will do is ask you to keep a two-week sleep diary on paper. Writing down how you feel you slept, how you felt when you woke up and what’s going on in your life is so much more revealing.
I like trackers when they reveal helpful patterns. People might say, ‘That night I had eight hours sleep I felt better compared to when I have six,’ which can be useful, but any more of a focus than that and it starts to become unhealthy. If you feel that you’ve become overly preoccupied with your sleep tracker, leave it for two or three nights, and instead wake up and reflect on how you feel, then just get on with your day. Treat each night as a brand new one, and rather than using data to inform how you feel, check in with your own body. Your intuition is a far better measure of your sleep than any device.
