How do we break the taboo around mental health?

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The national conversation around how we view mental health is definitely changing. The impact of Time to Change – the anti-stigma campaign run by Mind and Rethink Mental Illness – over the past decade has seen a nearly 10% positive change in public attitudes, which means around 4.1 million people now have more awareness and an improved attitude towards mental health. But when it comes to talking about our mental health at work, there is still a long way for us to go. 

According to Thriving At Work, an independent report co-authored by Mind CEO Paul Farmer, around 300,000 people with a long-term mental health problem lose their jobs each year, which is a much higher rate than seen in those with physical health conditions. 

Plus, around 15% of people at work have symptoms of an existing mental health condition. And what’s more, in a recent survey carried out for Mind’s Workplace Wellbeing Index, we found that four out of five employees with poor mental health cited workplace pressures as a contributory factor. Yet half of employees surveyed say they would not discuss mental health at work with their line manager, so there’s a disconnect. 

You’re not alone 

Just as our physical health fluctuates, so does our mental health, alternating between thriving, struggling and being ill and possibly off work. The World Health Organization defines good mental health as a state of wellbeing in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to her or his community. One in four people in England is diagnosed with a mental health condition in their lifetime. The prevalence of common mental health problems appears to have increased slightly over the last two decades, with the biggest rises in anxiety and depression, particularly among younger women and older men. 

One in three men (32%) attribute poor mental health to their job, compared to one in seven men (14%) who say it’s due to problems outside of work. Women say that their job and problems outside of work are equal contributing factors; one in five women give their job as the reason for their poor mental health, the same as those who say problems outside of work are to blame (19%). 

Breaking the silence 

In recent years, employers have made progress with tackling stress and supporting their staff’s mental wellbeing, including those with a diagnosed mental health problem. But there is more to do. We must create positive and supportive workplace cultures, so people feel comfortable talking about poor mental health without fearing negative career implications. 

If the UK prioritises mental health at work, we can become global leaders in reducing stigma, improving the mental health of the population and support for those who need it. As well as providing employees with good working conditions and ensuring they have a healthy work-life balance and opportunities for development, employers should encourage open conversations about mental health and make information, tools and support accessible. We want to see a time when every one of us will have the knowledge, tools and confidence to understand and look after our own mental health and the mental health of those around us. 

Madeleine McGivern is the former Head of Workplace Wellbeing Programmes at mental health charity Mind. Mind offer free resources for employers to help improve mental wellbeing and employee engagement. For more information, see mind.org.uk/work

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What does magnesium do?

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Why do we need it? 

Mainly stored in our bones, the mineral magnesium helps us turn our food into energy, and helps our bodies produce hormones that are important for bone health. It plays a role in more than 300 enzyme systems that regulate blood glucose control and blood pressure, among other things. It’s also key for nerve function, muscle activity and heart rhythm. Pretty important, then. 

Where can we get it? 

A good rule of thumb is that foods high in fibre also tend to contain magnesium. Green, leafy veg such as spinach and kale, vegetables such as broccoli and squash, nuts (especially almonds), seeds, cereals and legumes are all good sources. Dairy products, chocolate and coffee can provide a little magnesium, and tap water also contains the mineral, particularly if it’s hard water. If you think your levels might be low, you might want to consider a magnesium supplement, which can be taken in the form of a capsule, tablet or transdermal spray.

Any research behind it? 

There’s plenty, for all kinds of health benefits.

Eases sleep trouble

Magnesium is often touted as a remedy for sleepless nights, and there’s evidence behind this claim. One double-blind, placebo-controlled clinical trial – the gold standard in research – compared the effects of a magnesium supplement with a placebo among elderly people with insomnia. Participants received either a placebo or 500mg of magnesium for eight weeks and kept a record of the severity of their insomnia during this period. The magnesium group slept for longer, produced more of the sleep hormone melatonin, took less time to drop off, had less of the stress hormone cortisol in their bloodstream, and didn’t wake up so early. In other words, they slept better and for longer. 

Reduces type 2 diabetes

It’s common for diabetics, both type 1 and type 2, to be deficient in magnesium. Research has shown that increasing consumption of magnesium-rich foods such as wholegrains, beans, nuts and green, leafy vegetables may reduce risk of type 2 diabetes. Guidelines from the Association For Magnesium Research suggest that diabetes patients would benefit from taking a 240-480mg magnesium supplement daily. 

Helps heart health

Evidence from studies on populations have found that higher magnesium intake – whether that’s thanks to a good diet or taking a regular supplement – helps to protect against major cardiovascular problems including high blood pressure, stroke and heart disease. A 2018 review concluded that ‘the current evidence supports the importance of adequate dietary magnesium for lowering the risk of cardiovascular disease’. 

Prevents migraines

Another trial compared a placebo with a supplement containing magnesium, riboflavin and coenzyme Q10 as a treatment for migraine among 130 people. They took it for three months, then researchers analysed migraine frequency, level of pain and impact on daily life. Among the magnesium group, migraine days per month were reduced by nearly a third (from 6.2 days to 4.4), pain intensity reduced and the score for impact on life went down by 4.8 points (compared to two points in the placebo group). 

Who requires more of it? 

Research shows that, since 1940, our foods have contained less magnesium; there’s been a 38 per cent drop in cheddar cheese, 21 per cent in whole milk and 24 per cent in vegetables. Since 1968, the content in wheat has dropped almost 20 per cent, too – so we all need to work a bit harder to get enough. The magnesium content of bone decreases with age, so it’s important older people get enough through their diet, especially as the most recent National Diet And Nutrition Survey found that 65-74-year-olds were lacking. 

How much do I need? 

According to the NHS, women should get 270mg a day. Be careful of taking a high dose magnesium supplement (more than 400mg), as it can cause diarrhoea. However, regularly taking 400mg or less is unlikely to cause you any harm. Magnesium can also interfere with some medications for things such as blood pressure, muscle relaxants and certain antibiotics, so check with your doctor first.

If you are breast-feeding, pregnant or under medical supervision, check with your GP before taking supplements.

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Does your hair need an anti-pollution solution?

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Air pollution – it’s not exactly a promising story. Millions of us are breathing illegal levels of the stuff, and it’s predicted that by 2030, 92.9% of Brits will be living in an urban area. As a result, pollution-proofing skincare is popping up in bathrooms across the UK, while SPF is slathered all-the-more liberally across our increasingly sensitive complexions. But what about anti-pollution haircare? Before you splurge on every vitamin C-enriched shampoo going, it pays to understand how particulate matter (that’s diesel fumes, soot, smoke and metallic elements like lead, arsenic and mercury) interacts with our hair. 

An inside job

‘We know pollutants have a detrimental effect on people’s health,’ says Consultant Trichologist Iain Sallis. ‘That can filter into every path of your body, from your heart to your hair. But the hair was actually designed to mop up pollutants from the body. One of the primary roles of melanocytes – they’re what make your hair coloured – is to extract toxins from the blood that can’t be urinated or defecated out. So things like heavy metals tend to get excreted via the hair fibre rather than the kidneys or the liver, which can’t break these things down. The hair is actually very capable of getting rid of these things from our body – it’s our third excretory system.’ 

Don’t get duped

But that’s not to say anti-pollution haircare isn’t on the rise – analysts at market research firm Mintel placed anti-pollution front and centre in their recent hair ingredient forecast, citing botanical extracts and anti-inflammatory turmeric as key additions to protective formulas. For the most part, says Sallis, the credentials around anti-pollution haircare products are ‘a very interesting marketing tool,’ based more around the aesthetic effects of pollution than any real damage. 

Commonly wheeled out as justification for anti-pollution haircare products is the notion that when exposed to pollution, skin, including the scalp, experiences a higher sebum secretion rate. ‘It’s certainly a possibility, but there’s currently no science to back that up,’ says Sallis. ‘And if that’s the case, that’s no bad thing. Sebum is good for the hair, it’s your natural conditioner. You may not like the way it looks, but having more of it would have no detrimental effect on hair health.’ 

Clean up your act 

The good news (if you want to call it that) is that it’s only the look and feel of your hair that’s likely to be affected. ‘Your hair is a dead fibre, so it’s more like a piece of clothing than a body part,’ says Sallis. ‘Pollution can make it dull, lank and lifeless, and a bit smelly.’ Anabel Kingsley, trichologist at Philip Kingsley, agrees: ‘Pollution can make hair look dull and lacklustre, and feel coated and heavy,’ she says. ‘The dust, dirt and daily grime affects the hair and scalp in a similar way to the skin on our face.’ It might sound like the effects of pollution are the same as having dirty hair under any guise, but there are specialist measures you can take – see below: 

5 steps to pollution-free hair

1 Shake up your shampoo ‘If your hair is dull and lifeless, you need to change your shampoo,’ says Sallis. ‘Try a volumising formula, or one with chelating agents every other wash. Chelating agents bind to certain alkaloids and metals, and pull them off the hair – you’ll often find them in swimming shampoos, as they get rid of chlorinated salts.’ Kingsley recommends washing daily – in which case, use a mild shampoo, says Sallis. ‘Anything too strong will make hair feel stripped and dry at the ends, so use something you can use daily, and a light conditioner if you can. It will depend on your hair type – afro hair doesn’t tend to enjoy being washed, and might take more kindly to oils.’ 

2 Strength and conditioning ‘Porous hair is more likely to become stained by environmental pollution, such as smoke fumes, especially if it is blonde or grey,’ says Kingsley. ‘To reduce porosity, increase shine and seal the outer hair cuticle, use a weekly pre-shampoo conditioning treatment.’ 

3 See to your scalp ‘Pollution, dust, dirt and daily grime can increase the likelihood of scalp problems, such as flaking and itching,’ says Kingsley – and pollution may also exacerbate inflammatory scalp problems associated with hair loss. ‘I suggest using a weekly exfoliating scalp mask to help remove dead skin cells and improve suppleness.’ Combine Himalayan salt and coconut oil for a DIY version. 

4 Be practical ‘The only way to really protect hair is by occluding it, says Sallis. ‘So wear a hat, or tie it up to shield it from pollutants.’

5 Look at your lifestyle ‘Changes to diet and lifestyle will not protect your hair and scalp from external environmental pollution. But looking after yourself, eating well and managing stress levels will help to keep your hair and scalp in their best shape possible – and this in turn can make them more resilient to daily assaults,’ says Kingsley. Sallis agrees, and recommends supplements if you have any dietary deficiencies. ‘You could also equate smoking with being in a polluted environment,’ he adds. ‘Smoking acts as a vasoconstrictor, so is harmful to hair over time.’

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Should I try art therapy?

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Art therapy is based on the idea that you can work through your feelings and emotions by undertaking creative practice. Inspired by psychoanalysis and the importance of the subject’s internal world, one of art therapy’s early pioneers was Austrian-born Edith Kramer, an astute follower of Sigmund Freud. She used his theory of ‘sublimation’ (the idea that we transform socially unacceptable impulses into acceptable behaviours as a defence mechanism), and believed that ‘art tells the truth’. Kramer was employed as an art therapist in a school in 1950 and her seminal text, Art as Therapy with Children, was published in 1971. 

Today, art therapy is available for children and adults. It’s still seen as a type of psychotherapy, but it’s influenced by a range of theories. Meditation-based practices have hit the mainstream in the form of colouring books, but therapy sessions can also help subjects explore feelings of compassion and social engagement. 

What’s involved?

You can have art therapy in groups or individually, and sessions might involve drawing, painting, collaging, crafting and even using electronic devices such as iPads. You don’t need prior experience to get involved, but you might be asked to talk about your work afterwards. 

Art therapy sessions can be offered by charities, hospitals, therapy centres, or day centres. They might be helpful for people with a range of issues including chronic or life-limiting diseases, mental health problems and relationship problems. Guidelines set out by the National Institute for Health and Care Excellence (NICE) recommend it’s considered for people who suffer from psychosis and schizophrenia. If you want to try it, make sure your therapist is registered with the Health and Care Professions Council (HCPC), as anyone who refers to themselves as an art therapist should be. 

What are the benefits? 

For people who struggle to talk about their feelings, or have communication difficulties, art therapy can be used as an alternative to talking therapy. This means it might be useful for people with learning difficulties, offering a means to communicate visually. Additionally, the creative process itself can help to give participants a feeling of purpose and a sense of achievement that might improve overall wellbeing. 

Any science behind it?

There’s been little conclusive research – to date, most of art therapy’s perceived benefits come from anecdotal evidence or small-scale studies. However, the research that exists has had promising results, particularly in treating children with mental health issues and for reducing feelings of depression in adults. 

Treating PTSD

A pilot study looked at the effects of art therapy on children and teens with PTSD. Patients from two New York hospitals took part in 16 creative sessions over two weeks. The activities included beading, making mosaics and stitching purses. Participants also made collages and drawings to express their life stories. They were encouraged to display their work to their peers and discuss feelings relating to their trauma. Despite being encouraged to revisit traumatic memories, the group who took part in the art therapy displayed fewer behavioural problems and a decrease in PTSD symptoms, compared to a control group. However, more studies are needed to assess the long-term effects. 

Cancer patients

In a 2017 comparative study, cancer patients took part in watercolour painting during their chemotherapy sessions, and were given materials for home practice. Afterwards, participants assessed their depression and anxiety levels. The patients who took part in the art therapy showed significant improvement in quality of life, compared to a control group. However, this was a relatively small study. 

Fertility struggles

A 2011 pilot study investigated the use of art therapy as a mental health intervention for 21 women struggling to conceive. Participants showed reduced feelings of hopelessness, depression and anxiety. Again, this was a small study, but the results suggest art therapy might be a meaningful way to improve emotional wellbeing. 

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5 ways to lower your breast cancer risk

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It’s the most common cancer in the UK, yet we know four in 10 cases are preventable. Beat the odds by making these key changes, says breast cancer awareness campaigner Eluned Hughes.

1 Make activity part of life

Being active on a regular basis is one of the main lifestyle factors linked to breast cancer. Aim for the Department of Health’s recommended 150 minutes a week of moderate-intensity activity (something that gets you slightly out of breath), which could be brisk walking, cycling or swimming. Then, ideally, include some more vigorous exercise, such as strength training, gym trips or classes. Try to avoid a sedentary lifestyle the rest of the time by taking desk breaks, using the stairs not the lift, and so on. One reason activity is so important is partly to do with controlling oestrogen levels. Bottom line: get moving. 

2 Maintain a healthy weight 

Gaining weight in adult life adds to your risk, so maintaining a healthy BMI is important. It’s a complex issue with many overlapping factors, but hormones are key. After menopause you mainly make oestrogen via fat cells; the more fat cells you have, the higher your oestrogen levels, which ups your risk. If you’re overweight before menopause, your risk is slightly decreased as excess weight affects your menstrual cycle. But with only 20% of breast cancer cases in women under 50, that’s not a green light to gain weight in your younger decades. Better to stay at a healthy BMI throughout life to reap the protective effects post-menopause. 

3 Watch your alcohol intake 

Sorry, there’s no safe level for alcohol when it comes to breast cancer. The more you drink regularly, the greater your risk; take an honest look at your intake and moderate it if needed. Alcohol affects many systems within the body, including your hormones and weight, but we don’t know why it’s such a strong risk factor. Need more convincing? If you take 100 teetotallers, 11 will develop breast cancer. For 100 women who drink an average of two units of a day (about one 175ml glass of wine), that goes up to 14. For five units (about half a bottle of wine) daily, the number of cases rise to 18 out of the 100. So it’s a pretty convincing link. 

4 Think about HRT or the pill 

Both hormone replacement therapy (HRT) and the contraceptive pill alter your hormone profile, raising oestrogen levels. While taking them, you increase your breast cancer risk. According to the Generations Study – following 100,000 women over 40 years to see how genes and lifestyle affect breast cancer risk – the amount HRT raises risk by may have been underestimated by about 60%. 

But it’s not a simple case of avoiding hormonal medication; they can offer benefits depending on your life stage and health needs. The pill, for example, has a small protective effect against ovarian and endometrial cancers. Breast cancer risk differs according to the formulation, your age, family history, and how long you take the drug. Once you stop taking it, your risk drops off. So have a frank discussion with your GP about your personal risks and benefits before deciding what’s best for you. 

5 Give your breasts some TLC 

Touch them to feel for anything unusual. Look for changes in shape or texture. Check anything unusual with your GP. OK, this isn’t strictly reducing your risk. But it can have a huge impact on outcome, should you develop breast cancer. Most cases are diagnosed after women have spotted and reported a change in their breasts. The earlier breast cancer is picked up, the easier it is to treat, and the higher the survival rate. It doesn’t need to be a specific routine, just be aware of how they look and feel at different stages in your cycle (get the free app from breastcancernow.org/tlc, for help). And notify your GP of any changes straight away. Today, well over 80 per cent of patients are alive five years later. So check your breasts!

Eluned Hughes is former head of public health and information at Breast Cancer Now, the UK’s largest breast cancer research charity. 

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Vegan teriyaki noodles with Tenderstem broccoli

Image: Tenderstem

Looking for a quick and easy midweek meal? Whip up these easy vegan noodles, which are packed with nutritious vegetables. The carrots and mixed peppers are sources of beta-carotene, which our bodies convert into vitamin A to support healthy vision. Plus, the courgettes provide vitamin C, which is important for our immunity. The easy homemade teriyaki sauce combines ginger, garlic and chilli for a deliciously punchy flavour. We’re also adding some Tenderstem broccoli to the top of our vegan noodles for an added boost of fibre, potassium and folate. Enjoy!

Serves 4

For the teriyaki sauce
3 tbsp soy sauce
2 tbsp maple syrup
1 tbsp sesame seeds
2cm fresh ginger, peeled and diced
2 cloves fresh garlic, peeled and finely diced
¼ tsp chilli powder
3 tbsp water
1 tbsp cornflour

For the noodles
3 tbsp cornflour
200g tofu, cut into cubes
2 tbsp vegetable oil
1 onion, finely chopped
2 cloves of garlic, finely chopped
1 red pepper, cut into slices
1 yellow pepper, cut into slices
1 courgette, chopped
2 carrots, cut into thin batons
2 portions of stir fry noodles
250g Tenderstem® broccoli
Chilli flakes
Salt and pepper to taste

1 In a small bowl, combine all the ingredients for the teriyaki sauce. Add in the cornflour last and use a whisk to mix it into the sauce. Set aside.

2 Put 3 tbsp cornflour in a small bowl, then dip the cubes of tofu in one by one to coat. Heat a large frying pan on medium/high and add 1 tbsp vegetable oil. Once the oil is hot, fry the tofu cubes until golden brown and cooked, then remove from the pan and set aside.

3 Using the same pan on a medium heat, add another tablespoon of vegetable oil and fry the onion and garlic for 5 minutes. Once starting to soften, add your veggies to the pan gradually: starting with the peppers, followed by the courgette, then the carrot. Meanwhile, cook the noodles according to pack instructions.

4 Steam the Tenderstem broccoli for 3-4 minutes until it’s cooked, but still slightly crunchy. Take it off the heat, season with salt and pepper and set to one side.

5 Once the noodles have cooked, add them to the pan of vegetables and mix everything together well. Adding the cubes of tofu, continue to mix everything in the pan, pouring in the teriyaki sauce.

6 Stir everything together over the heat for a further 1-2 minutes. Once the teriyaki sauce has coated the noodles, tofu and veg and is fully heated through, split between four bowls. Top each bowl with a sprinkle of chilli flakes and a few pieces of Tenderstem broccoli to serve. 

For more recipes using Tenderstem broccoli, visit tenderstem.co.uk

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Your natural detox

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Too often, periods of dietary excess, such as during the festive season, can leave us feeling tired and rundown. And if too many toxins build up in our body, we can have trouble eliminating them. As a result, we can lack energy, develop a dull complexion, feel more irritable, and suffer from indigestion.

Why your body becomes overburdened

The foods we eat often contain toxins, and our body has to process them. In particular, when we consume alcohol, processed products or foods high in salt in excessive amounts, it can affect our digestion. Toxins in the body can also build up due to external factors, such as pollution or smoking.

These toxins are eliminated via three key organs: your liver, your intestine and your spleen. Your skin and respiratory system also play a role in helping to detox your body.

Purify your body, naturally

If your toxin levels become too high, it can be a good idea to support your body in eliminating them, to help restore vitality and balance.

Ortis, a phytospecialist laboratory created in 1958, has the ideal organic solution to help purify your body, naturally. Ortis PurePlan Detox is a 100% natural and plant-based syrup containing silver birch, fennel, dandelion, meadowsweet and tamarind. It’s formulated to naturally help your body eliminate excess toxins and waste, and help restore vitality.

Ortis PurePlan Detox contains:

• Artichoke and birch to support liver function
• Dandelion, green tea and birch to support the kidneys’ elimination function
• Tamarind to support healthy intestinal transit
• Fennel to help promote good digestion
• Wild pansy to contribute to a clear complexion

Plus Ortis PurePlan Detox has a delicious apple flavour, is iodine-free, organic and suitable for vegetarians. Simple dilute 15ml daily in a 1.5 litre bottle and drink throughout the day. Follow the 10-day course, and repeat every three months for optimum effect. 

Ortis PurePlan Detox is available now at hollandandbarrett.com

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How to pick a personal trainer

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Check their CV

Start by getting the basics right and always check your personal trainer’s credentials and qualifications – a good one will have no problem showing these to you. ‘In the UK, the minimum requirement is REPS (Register Of Exercise Professionals) Level 3,’ says Hugh Hanley, head of personal training and fitness at Virgin Active. Funded by the Department of Health, REPS guarantees that fitness professionals on its books meet required standards and possess acceptable qualifications. ‘If a personal trainer is advertising themselves as a specialist, they should have completed additional courses with further REPS-accredited points.’ What about that yoga teacher who’s hired the local church hall? ‘If someone is hiring a hall, they should have Instructor Public and Teacher Liability (Professional Indemnity) Insurance to ensure, at the very least, they are qualified and insured to teach exercise.’

Expertise, please

Don’t fall for a trainer who claims to do it all – ever heard the phrase ‘Jack of all trades, master of none’? ‘Find someone who specialises in the area you want to work on,’ says Charlie Watson of therunnerbeans.com. ‘Whether your goal is weight loss, post-partum recovery, strength, running or cycling specific, speak to your personal trainer and listen to recommendations.’ Ashley Verma, founder and master trainer at DEFINE.London, agrees: ‘Trainers have to have legitimate, in-depth knowledge of what they are training in – not only for the benefit of results, but for safety reasons.’

They need to progress, too

Verma also recommends looking for signs your personal trainer has gone beyond minimum requirements. ‘Good trainers should have certifications from reputable organisations such as UKSCA (the UK’s Professional Body for Strength and Conditioning), or degrees in a related field.’ Not only does this demonstrate passion for their field, but BSc or MSc qualifications show they’ve invested three or four years study and their knowledge will be based on science, not the latest fads. Be wary of PTs who have more than 12 months’ experience but haven’t added to their education.

Trainer, not entertainer

Trainers who don’t have faith in their ability may fall back on good old-fashioned friendship in order to try to keep clients. ‘As much as being an infectious character with an abundance of personality and charisma are all great signs in a PT, it will only take them so far,’ says Verma. You don’t need a rent-a-friend, you need a trusted adviser. ‘No matter how friendly you may be with them outside the fitness world, your investment of time and money in search of gains is far more important.’

Meet your match

That said, don’t pick a trainer you have zero rapport with. Think about what motivates you and which teaching styles deliver results – tough love or positive reinforcement? ‘A good trainer is a good listener, who delivers tailored responses to each client’s needs and personality,’ says Israel Rivera, head of group exercise at Virgin Active. ‘This establishes confidence in their client, allowing them to challenge individuals out of their comfort zone.’ Verma agrees: ‘They can have all the qualifications in the world, but if they have the personality of a sink full of murky dishwater, then it is going to be very hard to form the relationship necessary to motivate you.’

Shop around

‘You’ll need to do some research to find the right trainer,’ says Chrissie Wellington, triathlete and four-time World Ironman Champion. ‘Talk to other athletes – word of mouth and personal endorsements count for a lot. Scour magazines, internet forums, blogs and podcasts for coaches saying the right things. You can also ask your national governing body (British Triathlon in my case) for a list of coaches in your area.’ Remember, you are paying them so, if you don’t like the way they propose to train you, move on.

Where’s the evidence?

‘It’s important to do some background research into the previous successes of the personal trainer before you commit to any fees,’ says Verma. Success leaves clues – if they’ve no real results to offer, then there’s a reason. Look for evidence – videos and photos proving they’ve helped people like you in the past. By the same token, don’t fall into the ‘celeb trainer’ trap – you’re better off looking for testimonials from real people with similar time and budget constraints to you.

Don’t be afraid to move on

Relationship gone sour? Or maybe you’ve stopped getting results? ‘Coach selection is not irrevocable,’ says Wellington. ‘There’s no shame in separation and divorce. As people and athletes we all evolve, and sometimes the relationship runs its course and both parties should be mature enough to move on, carrying the lessons learned.’

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Why heart health is a feminist issue

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Everyone is more aware of heart disease these days, thanks in part to TV programmes, articles like this, and social media, but there are still a lot of myths about heart health – including the idea that symptoms of heart attacks in women are different to those in men. The reality is that we experience similar symptoms but women are more likely to ignore them and be ignored by doctors. In fact, a woman is 50% more likely than a man to get the wrong diagnosis after a heart attack.

But learning more about the symptoms, risk factors and how to prevent coronary heart disease (CHD) could help bridge the heart-attack gap.

It’s not a boys’ club

It’s a huge misconception that heart disease only affects men. Historically, more men may have been diagnosed with CHD, or show up at hospital having a heart attack, but that’s not because women don’t get CHD. It actually kills twice as many UK women as breast cancer. One reason it’s often missed is because women tend to ‘explain away’ their symptoms.

This could be because they don’t experience heart attack symptoms as intensely as men – their pain might only rate 2-3 out of 10 rather than the 9 out of 10 they’re expecting; they may also put palpitations and shortness of breath down to anxiety or over-exercising, or think they’re too young for CHD. In turn, GPs can ignore symptoms of heart attacks in women and misdiagnose them.

This all means that when women do have a heart attack, they usually arrive at hospital much later than men, with more severe symptoms. Getting the right care is crucial at this point, but several studies show that women are less likely than men to receive potentially life-saving treatments in hospital.

Life after a heart attack is different for women, too. We know women are less likely to attend cardiac rehabilitation services – many have family commitments or are unsure what they’ll get out of the programme – plus they tend not to meet targets aimed at preventing another heart attack, such as reducing cholesterol. However, doctors are also less likely to prescribe drugs, like statins, that can help.

How to lower your risk

While this may sound scary, there’s a lot you can do to tackle CHD. One of the most effective is to reduce high blood pressure. It’s called the ‘silent killer’ because 90% of patients have no obvious symptoms. It’s thought that 2.5 million women in the UK have undiagnosed high blood pressure, so ask your GP to check your numbers.

Reducing your cholesterol is also important, but don’t focus on this single risk factor. Even if you have normal cholesterol levels, you can still develop CHD and have a heart attack. Your family history, diet and smoking all affect your risk, so we should be concerned about this whole cocktail of risk factors, not just cholesterol.

If you think you’re having a heart attack, call 999 straight away. Many women feel they should be invincible, pushing through their symptoms or hoping they’ll go away, but this is the worst thing to do. Taking action as soon as possible could help stop you becoming an unnecessary statistic.

Steps to prevention

You may not be able to prevent misdiagnosis, but lifestyle changes can reduce or eliminate common risk factors.

STOP SMOKING The risk of heart attacks in women is multiplied three-fold for smokers, compared with women who have never lit up, while men have only twice the risk.

CUT DOWN THE CAVA/WINE/GIN Excess alcohol can raise your cholesterol, as well as increasing your chances of developing other conditions that make high cholesterol more likely, such as weight gain and high blood pressure.

EAT LIKE A MEDITERRANEAN A 2016 study found that people following a Mediterranean-style diet – plenty of fresh fish, fruit and veg, nuts and olive oil – were less likely to experience heart attack or stroke.

BE MINDFUL AFTER MENOPAUSE Oestrogen helps protect women’s hearts from CHD. Post-menopause, the body produces less of this hormone, so it’s important to identify and manage your risk factors, such as diet or drinking.

TAKE OMEGA-3S Omega-3 fatty acids help maintain healthy cholesterol levels and healthy heart function. Most of us get enough from eating a balanced diet, but if you’re vegetarian or vegan (so don’t eat fish), you may need more.

KEEP UP THE KEEP FIT Being more physically active reduces your risk of heart and circulatory diseases by 35%. Exercise lowers your blood pressure and cholesterol, and helps keep your weight down.

Dr Kamal Chitkara is a consultant at Royal Derby Hospital and co-author of Complications Of Percutaneous Coronary Intervention.

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What is choline?

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Only recognised as a required nutrient in 1998, choline is a water-soluble compound, which the body produces in small amounts. Initially, it was identified as a B vitamin, as they have similar functions in the body, and it’s still sometimes referred to as vitamin B4. Choline supports liver function, metabolism, the nervous system and muscle movement, and is critical for normal brain development. It’s thought to be important for pregnant women, too, as it may help to reduce the risk of neural tube defects in babies, along with complications such as preeclampsia and premature birth.

Although the liver produces small amounts, dietary sources are required to achieve adequate levels. In the UK, there’s no recommended daily intake, but in the US, ‘adequate intake’ levels are set at 425mg per day for women and 550mg per day for men. Generally, it’s found in the diet from lecithin, a type of fat. For this reason, animal-derived foods including liver, eggs, fresh cod and salmon are a good source. It’s also in cauliflower, broccoli, soybean oil and wheatgerm. Soya lecithin – a food additive commonly found in ice cream, dairy products, breads and margarine – also contains choline. If you’re not achieving adequate levels, you can take a dietary supplement.

How does it work?

Choline plays a number of roles in the body. It’s needed to make the membrane that surrounds your cells, and compounds that act as messengers between cells. Choline also supports DNA synthesis, and is required to make the neurotransmitter acetylcholine, which is involved in functions such as muscle movement, memory and regulating heartbeat. It also helps the body produce a substance that is required to remove cholesterol from the liver. For this reason, healthy choline levels could reduce the build-up of fat in the liver. Additionally, choline helps convert the amino acid homocysteine to another one called methionine. High blood levels of homocysteine can increase the risk of heart disease and stroke, so it’s believed adequate levels of choline might help to prevent them.

What’s the evidence?

As choline was identified as an essential nutrient fairly recently, research is in its early stages. However, some studies have linked a deficiency to liver damage. Research also suggests endurance athletes (such as marathon runners), people who drink alcohol, postmenopausal women and pregnant women are at greater risk of deficiency, while vegans may also need higher dietary levels. However, evidence into its health claims are mixed, so more research is needed.

Improved memory

A US study investigated the link between choline intake and brain function – 1391 adults completed questionnaires outlining their dietary habits over two time periods, before undergoing brain-behaviour evaluations and MRI scans. The results found those with a higher dietary intake displayed better verbal and visual memory. The research could have promising applications for the effectiveness of choline in preventing memory loss and Alzheimer’s. However, other similar research has found no link, so further study is needed.

Fatty liver disease

A large-scale study investigated the relationship with non-alcoholic fatty liver disease – it involved over 56,000 adults who were teetotal or consumed negligible alcohol, and had no history of liver disease, heart disease, or cancer. All underwent a liver ultrasonography, and dietary habits were assessed. The results found healthy normal weight women with the highest choline intakes had a 28% lower risk of fatty liver disease. However, the study showed no association between dietary choline and fatty liver disease in men.

Breast cancer

A population-based study of 1508 women looked into the link between choline metabolism and breast cancer risk. The results showed that those with the highest dietary choline had a 24% lower risk of developing breast cancer than those with the lowest. A number of studies have been carried out to look into the connection between choline and cancer. While there have been mixed findings, there has also been a large meta-analysis, which brings together all the studies, suggesting choline may be protective against cancer. Therefore, more robust research needs to be done to determine whether there’s a link between choline and cancer.

Neural tube defects (NTDs)

One US study investigated the relationship between women’s choline intake around time of conception and NTDs (defects of the brain, spine or spinal cord) in babies. The findings found a diet high in choline reduced the risk of NTDs. However, other studies have not observed the same link, so more in-depth research needs to be done before assuming cause and effect.

Who can take it?

Choline supplements are safe for most healthy adults, but always stick to the dosage stated on the pack. Children and teens need a smaller dose than adults, so consult your GP first. The US daily upper limit for adults stands at 3500mg per day. Exceeding safe limits can result in side effects such as diarrhoea, nausea or drops in blood pressure, but it’s unlikely you’d reach these levels from diet alone.

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Foods to fuel your workout

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Words: Lucy Fry

For intensity and duration

Suitable for those who prefer steady cardio workouts, such as long walks, runs and cycle rides. Also for those training for a marathon or triathlon and keen, lean exercisers who find it hard to gain weight.

Carbs matter. Your workout food shouldn’t be based so much on whether you’re downward-dogging or just-jogging, but rather, the intensity at which you’re doing it, according to clinical and sports dietitian Rick Miller. ‘As the intensity of exercise increases, you start to use more glucose and stored carbohydrate,’ he explains. ‘This also applies to duration – that’s why you see the phenomenon of people “hitting the wall” in endurance events like marathons and triathlons. The “wobbly legs” feeling means their glycogen is running out.’

Nutritionist Stephanie Masterman suggests one high-carb meal before a big endurance event isn’t going to cut it. ‘You should consider consuming higher levels of carbs for two to three days beforehand to fully maximise the body’s stores,’ she says. ‘You’d also benefit from drinking isotonic drinks afterwards to replenish electrolyte stores lost in sweat. If you’ve just done a 5k jog, though, water is fine as it also contains a small amount of electrolytes.’

For frequency

Suitable for those who prefer to do structured workouts or regularly train more than three times a week for at least an hour per session.

Find balance. ‘Those who play sport once or twice a week aren’t in need of any extra carbohydrates like special drinks or gels as they’ve not taxed their stored sugar levels much.’ If you’re not doing intense levels of training, you don’t have to worry too much about eating specialised pre- and post-workout foods. ‘Just enjoy a balanced meal before and after doing the exercise,’ says Miller. ‘Actually, most people tend to eat too many carbohydrates.’ If you’re doing moderate amounts of exercise, anywhere between 150-200g per day of carbs is enough.

‘However, if you’re doing more structured, regular workouts such as cross training or specific exercises for a sport that damages muscles and depletes stored fuel, you’ll need to add another layer of fuel on top of your diet,’ adds Miller. She suggests your post-workout food refuel should include a carbohydrate, such as a banana, and protein, such as a shake, plus some natural fruit sugars so you’ll be able to recover nice and quickly for your next training session.

For muscle gain

Suitable for strength training, those who want to build muscle, plus people who battle sugar cravings after exercise.

Fill up on protein. If you want to build muscle, you must eat enough protein throughout the day, particularly after exerting yourself. ‘If you don’t have enough protein in your system after exercise, you could lose rather than gain muscle mass,’ says Masterman. Strength training breaks down muscle fibres to a greater extent than cardio activities like running, swimming or cycling, so it’s important to eat protein after a weights or hard resistance session. After working out, Masterman advises having one to two scoops of protein powder mixed with milk, juice or water to maximise recovery and encourage muscle growth.

‘Protein makes you feel full and regulates cravings, so a shake straight after exercise helps ensure you don’t get hungry and eat too much, or have excess sugar once you get home. A daily intake of 1.6-2g protein per kg of bodyweight is sufficient for most people to build muscle,’ says Miller. ‘Eat lots of veg such as cabbage, kale, broccoli, peppers and tomatoes, too. These foods help create diverse gut bacteria.’

For weight and fat loss

Suitable for those on fasting diets such as the 5:2 diet, those keen to stay trim without closely counting calories, plus anyone who wants to shift weight without compromising fitness.

Know your body type. To lose fat, you’ll need to burn off more than you consume in general. ‘It’s still important to eat something after a tough training session, but a whey protein shake on its own is enough,’ says Miller. For those aiming for weight loss, or just keeping fit, pre-workout food can be something simple, like a fist-sized portion of complex carbohydrates at each meal, like wild rice, beans or wholegrain bread. These will provide all enough slow-release energy for an hour of moderate exercise.

‘When you fast, you automatically switch on certain metabolic pathways that improve endurance performance,’ says Miller. ‘But that doesn’t translate for all types of workouts, so there’s no point in getting up hungry, feeling like death and having a shoddy workout.’

One study showed that when completing aerobic exercise, there was no difference in body composition between those who had fasted and those who had eaten, while other research suggested that an hour’s walking first thing on an empty stomach could help the body use up fat for fuel. Figure out what works for your body type.

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What is farm to face beauty?

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Following in the footsteps of field-to-fork – the culinary movement where consumer consciousness has driven greater transparency about the origins of our food – clean beauty brands are putting ingredient provenance front and centre, removing the middle man and growing their own.

‘Transparency in the food industry has led to a similar demand in the beauty industry,’ explains organic skincare expert Dr Pauline Hili. ‘Customers are wanting to know more about where ingredients come from, how they’re extracted and how they’ll perform on their skin.’

Tata Harper has arguably become a poster girl for the movement, tending 1200 acres of organic farmland in Vermont, USA, where her luxury skincare is also mixed, batched and packaged. However, the irony is that some of our best-loved clean beauty brands have been farm-to-face right from the outset.

In Ilkeston, Derbyshire, farmers cultivate fields of vivid orange calendula, grown especially for Weleda’s tinctures, soaps and lotions. ‘For us, this isn’t a trend – it’s our way of life and has been for almost one hundred years,’ explains Jayn Sterland, Weleda’s managing director in the UK. ‘We manage approximately 248 square kilometres worldwide organically and grow most of the plants we use through our own herb farms, or through collaboration with farming partners across the globe.’

Creating a more sustainable future

Owning the process means slick, waste-free production with efficient recycling in place. ‘At Weleda, we operate a closed supply chain,’ says Sterland. ‘If you’re the one in control of your processes, you’re not at the mercy of market fluctuations, whether caused by climate, war or economic manipulation. This allows you to maintain and foster true sustainability.’

It’s not only about ingredients. Working closely with local farmers, Natura Siberica’s 16 hectares of organic farm are planted with 14 species of rare Siberian herbs, including snow cladonia, an active extract of which features in their anti-ageing skincare. ‘When you buy our products, you’re not just investing in your own healthy skin and hair, you’re also helping to support and sustain livelihoods of indigenous people in Siberia,’ says Jessica Smith, UK brand manager.

Why less is more

It’s clear that this is part of a much wider trend. According to the Soil Association, sales in organic health and beauty products increased by over 20% in 2017 and the popularity of clean beauty shows no signs of waning. ‘Growing health concerns over synthetic chemicals are turning consumers away from mass-produced, over-processed cosmetics and instead towards fresh, small-batch concoctions,’ confirms Victoria Buchanan, senior futures analyst at the Future Laboratory.

Perhaps most important of all is the question of efficacy. Do farm-to-face products actually perform better? Many favour biodynamic growing methods – a kind of ‘super-organic’ way of farming – in the belief it improves soil quality and increases ingredient potency.

‘Organic and biodynamic methods are the gold standard of phytonutrient density from a crop,’ says Chase Polan, founder of holistic luxury skincare brand KYPRIS. ‘Yet, not every ingredient is available organically or biodynamically grown – especially when they are wild-crafted.’ Smith agrees: ‘Herbs which have grown uncultivated have undergone natural selection – only the most resilient, strong, nutrient-rich plants survive.’

Beauty by-products

Despite all of the above, what qualifies a brand as farm-to-face can differ wildly. ‘Like other terms that get tossed out there – natural or clean – it can mean different things to different people,’ says Polan. ‘With food, this literally means that ingredients are grown locally, brought into the kitchen, and prepared to be eaten. In cosmetics, there are so many other factors involved in producing ethically and sustainably sourced skincare while honouring the ingredients and their provenance.’ Traditionally, it refers to brands who control their entire supply chain – from seed to serum – but these days it also encompasses brands using food by-products like UpCircle, whose sustainable skincare is made with repurposed coffee grounds sourced from indie coffee shops across London.

‘One third of all food produced is wasted. It is one of the most wasteful industries in the world, meaning that it gives companies like us a huge number of ingredients from which to do better things with,’ explains UpCircle co-founder Will Brightman. ‘Food ingredients can have powerful effects on the body, inside and out – so there’s an opportunity for us to create clean beauty products from ingredients that were being discarded and yet still had a huge amount to offer the skin.’

Small packages

One thing farm to face isn’t is mass production. Small batch ensures optimal freshness. ‘Our farmers hand-pick the plants at the optimum stage in their growth to ensure their active qualities are maximised,’ says Smith. ‘It’s vital the flowers and plants are processed immediately as the later they are extracted, the more the essential oils and waters lose potency.’

Being able to trace a product’s journey is equally important. ‘Farm-to-face requires a trace from source to consumer. Some of the technology available such as blockchain – software that stores records across a shared network – are making full traceability very simple,’ says Dr Hili. One thing’s for sure, we’ve never been so engaged with where our products come from. ‘Educating consumers allows them to make choices that support their values. And they’ll keep on demanding higher standards from manufacturers.’

Read more: How to adopt a zero waste beauty regime

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South American sweet potato salad

Image: AO Life

Hunting for sweet potato recipes? We’re often told we should eat a rainbow and this Brazilian-inspired sweet potato salad pretty much covers the colour spectrum. The sweet potato is a rich source of fibre, particularly if you leave the skin on. Plus, it provides iron, selenium, B vitamins. Meanwhile, the peppers are excellent sources of vitamins A and C and the black beans provide a healthy dose of plant-based protein. We’ve also added rocket for vitamins E and K as well as red onion, which is loaded with antioxidants. Serve the salad for a light supper, or make ahead for a work lunch, adding the dressing just before serving.

Serves 2

1 tbsp olive oil
1 sweet potato (about 400g), cubed
2 mixed peppers, deseeded and chopped into chunks
1 tsp cumin seeds
Pinch of salt
200g cooked black beans, rinsed
50g rocket or watercress
½ small red onion, sliced thinly
2 sprigs fresh oregano (optional)

For the dressing
½ lime
½ satsuma
1 garlic clove
½ tsp dried oregano
¼ tsp freshly toasted and ground cumin seeds
¼ tsp smoked paprika
Pinch of salt
3 tbsp extra virgin olive oil

1 Preheat the oven to 200°C/180°C fan/gas mark 6

2 Spread the sweet potato pieces and the peppers over a large baking tray, drizzle with the olive oil and sprinkle over the cumin seeds and a little salt. Place in the oven for approximately 20 minutes, until the veg starts to brown and the sweet potato softens. Tip the cooked vegetables into a wide serving bowl or platter and set to one side.

3 To make the dressing, zest and juice the half lime and juice the satsuma. Combine the fruit juice, lime zest and the rest of the dressing ingredients and whisk them together.

4 Combine the cooked vegetables with the black beans, rocket leaves, red onion and fresh oregano leaves. Just before serving, drizzle over the dressing and toss everything again to give the veggies an even coating.

Recipe from: AO Life

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4 tips to help tackle fatigue and fogginess

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One of the main complaints nutritionists have reported receiving from their clients lately is tiredness. Studies show that stress, worry and anxiety can lead to feeling exhausted and run down, and research reveals that since Covid-19 and lockdown began, the number of people experiencing fatigue and a lack of energy has increased. Working from home (sometimes while juggling childcare as well), studying online and endless Zoom calls can be draining.

In addition, falling ill can lead to exhaustion. A number of people who’ve had Covid-19 report suffering from post-viral fatigue. Symptoms include extreme tiredness, brain fog, an inability to focus and an overall lethargy. This can make it challenging to work, get things done and sometimes even to complete basic tasks.

There are a number of steps you can take that may help improve energy levels. Diet and lifestyle choices are crucial. Studies show poor sleep and being run down can adversely impact your immune system as well. Eating too much refined sugar and junk food, drinking excessive alcohol and a nutrient-depleted diet can make tiredness worse – as can lack of exercise, poor sleep and certain vitamin deficiencies such as B6, B12 and vitamin D.

TOP TIPS TO HELP IMPROVE ENERGY AND FOCUS

Move it
If you’re suffering from extreme fatigue, intense exercise is unrealistic. But do try to keep moving. Small bursts of exercise can make a big difference. Try a few jumping jacks while waiting for the kettle to boil, take a five-minute brisk walk around the block, or run up and down the stairs a couple of times a day. Put on some music you love and dance around the house for 10 minutes. Music is also shown to help lift your mood. 

Reboot your diet
For a start, reduce your sugar intake – that includes refined ‘white’ carbs and alcohol, which both cause raised blood sugar levels. We need a certain amount of sugar (easily obtained from fresh, whole foods such as fruit) but it’s best to keep intake in check. Foods that can improve energy levels include avocados, nuts and seeds, bananas, oily fish, brown rice, eggs, apples, hummus, oats and lentils. Eating more vegetables, protein and fruit is crucial.

Try nutritional supplements
Nutritionist Susan Alexander suggests adding bee pollen to your diet, as it contains a broad range of vitamins, minerals and essential amino acids. It also contains plant metabolites, which are known to support energy-yielding metabolism. Other natural ingredients that help improve issues with fatigue include spirulina, ginseng and matcha green tea. All of these can be found in Bee Energised energy & focus supplements along with rosemary extract (scientists have found that rosemary helps cognitive function), and acerola cherry extract – one of the richest sources of vitamin C. Vitamin C also helps nourish the adrenal glands, which help with energy, reports Susan.

Relax and sleep
Recent studies have demonstrated the importance of rest and relaxation and especially sleep, to help maintain good mental and physical health, and to keep our immune system healthy. To unwind, try meditation and getting out in nature during the day, if possible. A number of natural plant-based ingredients have been shown to help reduce stress and anxiety, such as royal jelly, lemon balm, passion flower, lion’s mane mushroom and rhodiola. All of these and more can be found in Bee Calm supplements.  Taking an Epsom salt bath (rich in magnesium) can also help you relax and help ensure you get a restful sleep, which is crucial to building up your energy stores.

If you have trouble nodding off or tend to wake up in the night, ingredients which can help include Montmorency cherry (a precursor to melatonin), hops, griffonia seed extract (5-HTP), royal jelly and saffron – all of these can be found in Bee Rested supplements along with chamomile extract and more.

Finally, a great way to unwind is reading – a Sussex University study showed that even 10 minutes of reading something you enjoy can reduce anxiety and cortisol levels (the stress hormone) by up to 68%. A couple of terrific books for these times about people who have endured and survived their own forms of ‘lockdown’, social isolation and challenging times are- A Gentleman in Moscow by Amor Towles and The Salt Path by Raynor Winn.

“Go easy on yourself. Whatever you do today, let it be enough.” ~ Anonymous

For more information, visit unbeelievablehealth.co.uk

Bee Calm, Bee Rested and Bee Energised supplements are available to buy online at hollandandbarrett.com

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How to go organic this September

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The organic business is thriving, according to this year’s Organic Market Report from the Soil Association. Sales grew by 4.5% in 2019, and the market is now worth on course to grow beyond £2.5 billion by the end of 2020. Supermarkets and discounters, such as Aldi and Lidl, are expanding their organic ranges, and an increasing number of food outlets are getting in on the act, too (did you know, for example, that all of the milk Pret a Manger and McDonald’s use is organic?).

While organic food and other goods currently tend to be more expensive than their non-organic equivalents, increased demand will ultimately lead to increased supply – which in turn will result in lower costs – so consumers have to keep on demanding! Here’s why it’s so important.

It’s better for you

In 2014, Newcastle University research found that a switch to eating organic fruit, vegetable and cereals – and food made from them – would provide additional antioxidants equivalent to eating between one to two extra portions of fruit and vegetables a day. Further research from Newcastle University in 2016 strengthened the case that organic food is better for you, focusing on milk and meat (see below).

It’s better for wildlife

Organic farms support 50% more wildlife than non-organic. They protect our bees and butterflies, harbour 22% more bird species and support 75% more diverse plant species. Organic farmers maintain ponds, banks and grasslands, and don’t cut their hedgerows from March to August, which helps hedgehogs and other small mammals.

It’s better for the environment

Organic farming protects our soil. Healthy soil is not only resilient to climatic changes, such as floods and drought, but a vital source of carbon storage. If UK farming was to go totally organic, we could save 64 million tonnes of carbon over 20 years, equivalent to taking nearly 1 million family cars off the road.

It’s better for animal welfare

Organic farmers provide their animals with the highest quality of life possible. Helen Browning, chief executive of the Soil Association, is an organic pig farmer herself, and she says: ‘My pigs live free in fields, with clean pasture, lots of space and the sun on their backs. They almost never need antibiotics, as they are naturally healthy.’

Making changes

It can be too costly to go fully organic – so here are the key trade-ups to consider making.

SOME FRUIT AND VEG On average, UK strawberries are sprayed with over 20 different fungicides, insecticides and herbicides, according to a 2012 government report. No wonder strawberries are one of the first switches you should make.

MILK It won’t break the bank (1 pint of organic supermarket semi-skimmed costs around 58p, non-organic around 45p). This small switch could raise your intake of heart-healthy omega-3 fatty acids by 50%. Organic dairy cows are treated better, too – calves are not weaned before three months; opposed to the usual six to eight weeks.

EGGS Ensure your eggs come from happy, healthy chickens. Organic birds have the highest quality of life, including access to pasture, plenty of space and a free-from-GM diet.

MEAT Organic meat has been reared using higher animal welfare standards, has higher concentrations of omega-3 fatty acids and uses fewer antibiotics. It is more expensive, so eat less of it and go for cheaper cuts, such as shoulder, belly and mince. Reducing your meat consumption will help also to reduce your carbon footprint.

HONEY The sweet stuff naturally possesses antioxidant, antimicrobial, antibacterial and antifungal properties. Organic honeybees source pollen and nectar from organic farmland which, in turn, supports greater biodiversity.

TEA Pesticides on conventional teas aren’t rinsed off – until you infuse it in your cup. Choosing organic lets you enjoy your brew without exposing yourself or the environment to harmful chemicals.

CEREALS AND BREAD Increasingly found in samples of our bread, pesticides such as glyphosate have been declared ‘probably’ carcinogenic, as well as having a devastating effect on our wildlife.

WINE For people who may have a low tolerance to sulphites, organic wine could result in less of a sore head in the morning, as it contains significantly less sulphur dioxide.

MOISTURISER Your skin is the largest organ of your body and what you put on it can be absorbed in tiny amounts. Swap your regular moisturiser for an organic one, and look for the Soil Association or COSMOS logo (the international standard for organic and natural cosmetics) on the label.

Read more: 6 ways to reduce your beauty footprint

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What does iron do?

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What is it?

Iron is an essential mineral that is an important component of the haemoglobin in red blood cells, which carries oxygen around your body. If you have too little iron, your body can’t make enough healthy oxygen-transporting red blood cells. The knock-on effect is a fatigued body, which impacts brain function and immunity. If your GP diagnoses you with a deficiency (anaemia) you’ll be prescribed iron tablets and advised to eat more iron-rich foods.

Am I likely to be low?

Official figures show that 46% of girls and 23% of women in the UK have low iron intake, so it’s very possible. In fact, iron deficiency anaemia is the world’s most common nutritional deficiency disease, particularly amongst children and women of childbearing age.

Heavy periods can leave you lacking – research has shown that 50% of women with heavy menstrual bleeding are deficient – as can pregnancy because your body needs extra iron for your growing baby. Exercise can also drain your iron levels – one study found that female distance runners had their iron stores depleted by half. Not getting enough vitamin C can be problematic, too, as it’s needed to absorb iron found in veggie sources. Speaking of which, veggies and vegans can struggle, because plant-based iron is harder for the body to absorb.

What happens if I’m deficient?

You could end up with iron deficiency anaemia, where a lack of iron in the body reduces the number of red blood cells, so your organs and tissues won’t get as much oxygen as they usually would. Symptoms include tiredness, lack of energy, shortness of breath, heart palpitations and a pale complexion, and sometimes headaches, tinnitus, an altered sense of taste, feeling itchy, a sore or very smooth tongue, hair loss, a desire to eat non-food items like ice and paper, difficulty swallowing, mouth ulcers and spoon-shaped nails. Left untreated, it can dent your immune system, leaving you more likely to get ill and if it’s severe you could have an increased risk of developing complications that affect your heart or lungs, such as an abnormally fast heartbeat.

And if I’m just low?

Low iron levels can leave you foggy headed, can give you tummy problems, and can make it hard for your body to regulate its own temperature. Low iron intake during pregnancy can make premature birth and low birth weight more likely.

In one US study, researchers found that female students who were unfit and iron deficient achieved lower grades than women who were fit and had normal iron levels, providing evidence that good iron levels effect cognition. And US research looking at over 300,000 adults aged 21 to 90 has linked hearing loss with iron deficiency anaemia.

How much do I need?

Women aged 19 to 50 need 14.8mg a day. After menopause, you only need 8.7mg. You might need more if you’re pregnant or breast-feeding*, have a gastrointestinal disorder, such as coeliac, Crohn’s or ulcerative colitis, or if you exercise a lot.

When it comes to your diet, iron comes in two forms: haem and non-haem. Haem iron is found in foods that once contained haemoglobin, a protein found in red blood cells, and makes up 40% of the iron in meat, poultry, and fish, and is well absorbed. Non-haem iron, which makes up 60% of the iron in meat and all the iron in plants (pulses, nuts, seeds, dark green veg, dried fruit, wholegrains and spirulina, plus fortified cereals), is less well absorbed. Non-haem iron is better absorbed alongside vitamin C-rich foods, such as kiwi, peppers, broccoli or oranges. If you’re vegetarian or vegan, you may need a supplement to hit your daily requirement. Supplement-wise, it’s a good idea to choose iron tablets that also contain vitamin C. Foods that include tannin and caffeine – for example, tea, coffee and chocolate – bind to iron and so hinder its absorption. For this reason, it’s best to avoid having your daily brew alongside your meal – wait an hour before boiling that kettle.

*Check with your GP before taking supplements if pregnant or breastfeeding.

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Kefir: the surprising skin solution

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Ever found yourself Googling for ‘natural eczema remedies’, ‘psoriasis cures’, or ‘at-home acne treatments’? Well, a clear complexion is something of a feminist issue, according to natural healer and author of The Good Skin Solution: Natural Healing For Eczema, Psoriasis And Acne (Hay House, £10.99). ‘The average woman hosts 515 unique chemicals by the time she leaves the bathroom in the morning,’ she explains.

‘These chemicals leach into your DNA and trigger your cells to start fighting each other,’ she continues, ‘which is the definition of an autoimmune condition. So we are creating conditions like eczema, psoriasis, rosacea and acne with our overuse of chemicals in our personal care products. There are far more women who suffer from autoimmune conditions than men and that’s because we’re the ones who tend to use more make-up, beauty products and household cleaners – we are harming ourselves every day.’

You may remember Nix Jones as the Chuckling Goat woman – we featured her in healthy back in 2015 detailing how she discovered the life-changing power of kefir, a fermented drink originally from Russia, made from goat’s milk and a culture known as kefir grains. While kefir is still a relatively niche product here, it is widely used in other parts of the world. As long ago as 1908, zoologist Élie Metchnikoff won the Nobel Prize for his work on kefir – based on his observations of the super-healthy, kefir-drinking peasants of Bulgaria.

Jones had already been making and selling kefir, and kefir-based skin products from the goats on her Welsh farm, after discovering it cured her son’s bronchial problems and eczema. However, in 2014, her husband went into hospital for a major operation – where he caught MRSA. In desperation, with antibiotics powerless to help, and with the infection spreading, Jones tried applying the kefir to his skin along with a potent essential oil mix – and within two weeks, amazingly, he was given the all-clear.

This, not surprisingly, attracted the attention of the Welsh government, and Aberystwyth University, who conducted tests on Jones’ kefir and oil mix, which she calls Chuckling Goat Oil – concluding they were ‘both safe and effective’. This has grown into an ongoing working relationship and indeed, since then, science has caught up with Jones – particularly in its understanding of how certain skin problems are actually autoimmune ones that start with a gut imbalance.

‘In January 2015, scientists discovered that eczema is not a skin condition – it’s an autoimmune condition,’ explains Jones. ‘That’s the reason serum creams don’t work as eczema remedies; you can put creams on there all day long, but until you heal the gut you are not going to heal your skin. Your skin and your gut are both barrier sites of your immune system. So, logically enough, your body locates areas where the outside meets the inside – that’s your skin, your gut, your sinuses and your lungs. These are the places where your body needs to protect itself from outside pathogens so those are the places where your immune system sits.’

Eczema isn’t the only skin condition that’s linked to our gut health – rosacea and psoriasis are also immune disorders, says Jones, and acne is increasingly considered an autoimmune spectrum disorder. Autoimmune disorders sit in the gut and result from damage to the microbiome – the vast ecosystem of microorganisms that live inside us. So logically, the simplest way to treat eczema, psoriasis, acne and rosacea is by treating the gut itself. This means feeding the microbiome the right stuff to keep it healthy and balanced – probiotics, in other words.

While probiotic skincare has been gathering a growing buzz recently, with a few different products available, Nix Jones firmly believes that the best source is kefir: ‘The BBC show Trust Me I’m A Doctor did a study showing that kefir is the most effective probiotic you can have. We make it on the farm and we drink it and use it in soaps and lotions, so you’re putting the good bacteria into the biome in your gut and on to your skin biome. Although your skin looks like a membrane, there is a load of living bacteria on it and they need to be nourished. Our Good Skin Solution is a combination of drinking kefir, putting it on your skin and making dietary changes to support its action in your system. Nature has the answer to the problems we have created.’

Try this easy Greek yoghurt face mask

Greek yoghurt is another good source of probiotics, and it can work when applied directly to your face as well as to your gut via a delicious breakfast or dessert. For an easy, soothing mask, just mix together 250g Greek yoghurt, 1 tbsp honey and 3 tbsp porridge oats (these will help lock in the moisture). Apply to an immaculately cleaned face and leave on for 15 minutes, then gently remove with warm water and a flannel.

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