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APRIL 2023

THE UK’S TOP HOLISTIC

WELLNESS MAGAZINE DIANNE
BUSWELL
“I’ve found
Heal your power in yoga
and positive

hormones affirmations”
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 NH Circle ED’S LETTER

D
o you have a favourite mantra? Spring is the perfect
lly Treacy

Jo
time for new beginnings and adding a positive

Fairley
affirmation to your daily rituals could help you
manifest your dreams and desires. For our inspiring
Ho

cover star, Dianne Buswell, she’s found power and self-

ld confidence in using regular mantras: “Affirmations have really
fe helped me protect and improve my mental wellness,” she tells
J
ss

ay
anie Pa

ney Godda
us on page 16. And something Lauren Murrell says over on
page 102 really struck a chord with me this month. “Live life as
Del

if everything is rigged in your favour,” she tells us, adding, “we

Welcome
rd
e

Ra can all choose to see something as an opportunity and make

the best of a situation, even when it’s out of our comfort zone
and control.” Life can often throw us curveballs we weren’t

Di
a nn
Liz Frost

expecting, but we can reclaim power through how we react

e Busw
and reframe those out-of-the-blue moments. For me, the key
APRIL 2023

to learning to ride those waves and not allow anxiety and fear

e
ll
to pull you under, is to take a moment to pause and breathe.
I’m sure I’m not alone in being a recovering-catastrophist, but
the experts on page 86 remind us that this is just our brain’s

Ja
niella Gray

ne
way of keeping us safe from potential danger. The answer?

Alexan
Try mindfulness to stop those thought spirals in their tracks.
Don’t think you have time? Columnist Louise Barton has got
Da

de
r
some micro-mindfulness tools that you can easily fit into your
day. Can we challenge ourselves to be human beings this
k 
month, instead of human doings? Let us find peace, calm and

Pa
c
Coppo

tsy Kensit
contentment when the curveballs come our way.
ura

Holly
La

Lo
o
a Cann

u
ise Barto
Holly Treacy
Editor, Natural Health naturalhealthwoman.com
m
Em

n
Cover: Matt Monfredi/Camera Press

Editor: Holly Treacy Art Director James Philp

© DC THOMSON
Dual Content Creator Laura Coppock Designers Debbie Pratt, Lee Francis,
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naturalhealthwoman.com
 Contents APRIL 2023

UP FRONT 26 BODY NEWS

8 OVER TO YOU The latest in the world of physical wellbeing
Our wonderful readers share their views 27 EMMA CANNON 5
9 NATURAL NEWS Our columnist explores the best springtime
The latest in the world of holistic wellbeing herbs for wellbeing

12 HARMONISE YOUR HOME 28 BREAK YOUR SLEEP BARRIERS

Learn how to live in-sync with your environment Here’s how to wake up on the right side of bed

14 NH IS TALKING ABOUT... 30 MOON YOGA FLOW

Music therapy and its profound Tune into the energy of the full moon with this
healing possibilities flowing yoga sequence

15 PATSY KENSIT
Our columnist explores how to NATURAL FOOD
prioritise self-care 36 NOURISHING RECIPES
16 INTERVIEW: DIANNE BUSWELL Soothing, nutritious recipes for during and
The Strictly Come Dancing professional after cancer treatment, from the experts at
tells us about the joy of The Royal Marsden
movement and how to 40 EATING FOR TWO
nurture healthy habits An expert guide on how to adapt your diet for
a healthy pregnancy from Sasha Parkin,
NATURAL BODY clinical nutritionist at Wild Nutrition
22 HOLISTIC WAYS 45 HOLISTIC HEALTH COLUMNIST
TO LOOK AFTER YOUR TEETH Louise Barton shares the art of micro-
Achieve optimal oral health with these mindfulness and how we can learn to just be
expert tips
46 HERBS FOR YOUR HORMONES
24 FINDING SOLACE IN SONG Take advantage of Mother Nature’s healing
Release your emotions and reclaim your voice bounty to help balance your hormones
with the power of singing

naturalhealthwoman.com
 80 ENERGY HEALING
SKINCARE
Crystal-infused beauty could be
the answer to glowing from within

HEALING
86 EVERYDAY KINDFULNESS
Learn how to stay calm in the face
of change and stop catastrophising
88 HEALING HANDS
Could working with an osteopath be the
key to unlocking your greatest health?
92 RIGHT-OF-PASSAGE
ARGUMENTS
49 FOOD NEWS The five make-or-break discussions
The latest in the world of nutrition that all couples need to navigate

CHRONIC PAIN SPECIAL

51 OUT OF YOUR NATURAL LIVING
DISCOMFORT ZONE 100 HOROSCOPES
Our 9-page guide on natural ways to ease Discover what this month’s
pain so you can live your life to the fullest stars have in store for you
6 52 THE PAIN-BRAIN CONNECTION 101 LIVING NEWS
Our experts unpack the science of what The lowdown of sustainable living
happens in the brain when we experience
chronic pain 102 NATURAL WOMAN
Sisters and co-founders of By Sarah
54 PILL-FREE PAIN RELIEF London, Sarah and Lauren Murrell
Ideas and inspiration on how to naturally share what wellness means to them
ease pain without popping a pill
104 WHAT HAPPENED
56 CHRONIC PAIN WARRIORS WHEN...
Meet the women battling pain every day and Liz Frost discovered her style personality
read their secrets for living life to the full
108 SIMPLE GROOVES
AGEING An Aladdin’s cave of cool prints and
waste-free garments from Lucy & Yak
66 FEEL YOUNGER, LIVE LONGER
9 simple lifestyle habits for a healthy heart 110 RAISING
69 JAYNEY GODDARD COMPASSIONATE KIDS
10 ways to help them build empathy
Natural ways to reduce stress and feel more zen
and unlock inner compassion
70 BOOST YOUR COLLAGEN
NATURALLY 114 JANE ALEXANDER
Jane shares with us five ways to
Tighter skin, smoother hair and stronger
boost wellbeing by connecting
joints can be yours with these top tips
to nature
BEAUTY
76 JO FAIRLEY
Our columnist picks her favourite scrubs to
buff and smooth your complexion
78 TRIED & TESTED
The NH team reveal their must-have
natural products for ultimate wow brows

naturalhealthwoman.com
Magnesium – helping you relax
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the day, with a great nights sleep

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 OVER JOIN THE
Natural Health
TO YOU
Share your views and win amazing prizes!
CONVERSATION
TODAY
#nhsocial
Happify your day
is my mantra now.
Once I read the
article, I started
to include little
self-care rituals in
my life. I started a
gratitude journal
and try to fill it every
evening. As a busy
mum-of-three, the
only time I have for
myself is bedtime,
and now it’s a big
de-stress ritual. I am
doing breathing exercises, a little bit of yoga and having cup of tea
with a book. It helps lift my mood and recharge me for a new day.
8 Alina Evans @YOGAGISE
I’m so honoured to be featured on the
cover of the @naturalhealthwoman Yoga
Magazine, March 2023 issue. Thank you
Good afternoon, @HealthEditorHolly & @LizFrostLifestyle
I felt compelled to write in, as I was browsing the magazine selection at
the airport before a much-needed break and I felt dismayed at the lack You can now download digital copies
of quality choices available. I saw Natural Health March 2023 on the of the magazine from iTunes, the Kindle
shelf, picked it up – and was so impressed with my decision. I almost Newsstand, Google Play App Store and
read it from cover-to-cover on the plane! I have been feeling quite burnt Barnes & Noble. So not only can you pick
out recently and have been looking for some positive media to digest. up the latest issue, you can also catch
Your magazine provided relief and up with our back catalogue for instant
opened my mindset to looking after inspiration, too!
myself and my loved ones even
closer – thank you!
Kindest regards Follow our Twitter
Louise Wright page @natural_
mag, Facebook page facebook.com/
naturalhealthwoman and Pinterest page
@naturalhealthwoman to get the latest
from Natural Health.

Or check out our Instagram account

@naturalhealthwoman for holistic
health advice, recipes and wellness
inspiration.

We love hearing from our readers – write to us at [email protected]

naturalhealthwoman.com
 HERBAL MEDICINE ABC
Mani Norland, principal at The School of Health
(schoolofhealth.com) says R is for Rose – Rosa
gallica, canina or damascena:
Rose is the number one grief remedy. The flowers
of rose are full of antioxidants and bring much
nourishment to the body. Rose offers can be
used for transition, heart-opening and stress and
is gentle and powerful, much like the rose bush
itself, with delicate flowers full of potent scent,
but thorny stems. Rosehips are high in vitamin C
and also aid in debility and exhaustion. They are
useful in gut issues and the pressed oil can be very
beneficial in skin conditions and scarring. Collect
buds or flower and hips when ready (after the first
frost is ideal, but this is not always necessary).

NATURAL notebook
Prickly pear
“Prickly pear (aka cactus) is one of those ingredients we
might have heard of but has been somewhat under the PLANT PROFILE:
radar until now,” says Faye Purcell, product development NORTHERN TRUFFLE
chemist at Q+A (qandaskin.com). “With sensitive skin
Mushroom-based skincare is set to be big in 2023, 9
being a major concern for many of us due to anxiety,
but if there’s one fungi that should be on your radar,
stress, environmental aggressors, hormonal changes and
it’s Northern Truffle. Grown in Finnish forests, these
even overdoing it with exfoliating products, expect to
magical mushrooms soothe stressed and irritated skin
see this soothing, comforting and protecting ingredient
and are rich in antioxidants, which helps to ease skin
taking centre stage in our skincare products.” Prickly pear
discomfort and prevent the sensation of itching.
is super-charged with a unique composition of nutrients
They can also protect against infrared stress
and antioxidants, including vitamin A, C, E and K,
by suppressing skin reddening and inflammatory
alongside omega 6 and essential fatty acids. “The essential
reactions. Try Green People’s Nordic Roots
fatty acids in prickly pear, including linoleic acid, help
Truffle Night Cream, £32,
it to penetrate deep into the skin and stimulate collagen
(greenpeople.co.uk).
production to promote faster cell turnover. The extract
is particularly beneficial for dry and sensitive skin as it
has excellent nourishing and hydrating effects.”

IC
N
HE TO

JUST THE TONIC

Struggling with hay fever? ”Honey is said to be a natural remedy
N AT U R A L FA C T S
for hay fever because the bee pollen in honey can desensitise
your body to other pollen,” says Asha Chong, an acupuncturist
from Five Elements (ashachong.com). “Pollen is considered an
energy and nutritive tonic in Chinese medicine, which improves
64%
of adults reporting that price
T

endurance and vitality and helps to keep illness at bay. Take

a teaspoon of raw unprocessed honey a day before hay is a barrier to making
T

fever season starts and then continue through the season.”

eco-friendly swaps.
S

The Green Response

JU
naturalhealthwoman.com
 This Month
APRIL IS THE MONTH TO...
PRACTISE TAI CHI
Regular exercise is vital for our mind, body, and spirit,
but one particular practice has grown in popularity over
the past few months. According to recent research,
beginners’ Tai Chi is trending with around 100 average
monthly searches on YouTube in the UK. As a form of
Chinese martial arts formulated in the 12th century,
Tai Chi gained practitioners worldwide not only for
its physical health benefits, such as reducing blood
pressure, but also for its significant impact on increasing
psychological wellbeing, reducing anxiety, and
enhancing mood. Recommended by the NHS as a great
low-impact activity, Tai Chi is becoming increasingly
prescribed in general medicine and alternative therapies.

10

naturalhealthwoman.com
 11

naturalhealthwoman.com
 STACEY CARTER

Harmonise your
HOME
Live in sync with your
environment by making
your home a sacred space
for you and your family

T
hey say home is where the heart is, but
how crucial is a peaceful environment
to your sense of self? According
to science, having a harmonious
home isn’t just good for our souls, it’s good for
our mind too. Research from the Journal of
Neuroscience shows that disorganisation and
clutter have a cumulative effect on the brain,
resulting in poor levels of productiveness and
reduced focus. Studies also show that clutter can
make us feel stressed, anxious and depressed,
and even raise our levels of the stress hormone
cortisol, according to The Society For Personality
12 and Social Psychology. Creating a peaceful
home environment means minimising clutter,
incorporating natural sights, sounds and
textures and focusing on bringing balance and
equilibrium to different elements of your home
and doing this is simpler than you might think.

Restore order
You’ve probably heard of the concept of Feng
Shui – used in traditional Chinese Medicine, it’s
a concept that essentially means that a space
feels harmonious with the environment. In Feng Add sound
Shui, a cluttered space clogs the natural flow of If you’re a parent, then the idea of adding more
energy throughout a room, meaning that your noise to your home might not seem overly
house will feel lackluster and stagnant, rather appealing, however, in Feng Shui, there is a right
than energised and balanced. Decluttering your type of noise and a wrong type of noise. Sound
home doesn’t have to feel like a chore. Instead, energy can help to change the vibe in a room, so
think about the zones in your home that attract make the most of wind chimes, bells, tingshas,
the most clutter and how you can clear them or gongs and position these in the rooms where
first. Then schedule a time to tackle each part of people tend to gather, for example the living
the house. Put on some cheery music and have room or the kitchen.
some fun with it!
TRY: Add a harmonious sound to your space
TRY: Looking for storage solutions? Available with a Zaphir Chime Blue Moon Winter Season
in Birch, Ivory or Linen, Rena baskets are made Blue, (£36.90, gaiachimes.co.uk). Zaphir
from 70 percent cotton and 30 percent polyester. chimes are well known for their crystal clear
This will look decorative in your home while sound, beautiful colours and their quality.
also being really practical. Rena Storage Basket Each chime is available in the tunings of the five
Large (£29), notaboringbox.com elements and seasons, according to Feng Shui.

naturalhealthwoman.com
 NH Circle

H Y
OL
LY T R E A C

lightweight design with all the benefits of “A TIDY,

ultrasonic aroma technology for a fine and
silent mist that envelops a room. Tisserand CLEAN AND
Aromatherapy Aroma Spa Diffuser (£40), CALM HOME
tisserand.com
ENVIRONMENT
Incorporate colour CAN MAKE
Colour is an important component of Feng SUCH A
Shui, as Elaine Penhaul, a home staging expert
for Lemon & Lime Interiors explains how
DIFFERENCE TO
painting a room a certain colour can affect YOUR MENTAL
your mood and evoke relaxation: “Colours WELLBEING”
can affect us psychologically – while brighter
tones like reds and oranges embody energy,
muted colours such as soft and natural greens
and blues evoke tranquility and harmony
reminiscent to how we feel when in nature.
Earthy whites and greys are also a neutral 13
colour-way that create a peaceful ambience
in a bedroom, helping us to sleep.”

TRY: Little Greene offers an extensive range of

water-based and oil-based eco-friendly paint
finishes in colours such as ‘Obsidian Green’,
‘Hicks’ Blue’, or ‘Lamp Black’. Visit littlegreene.
com to find out more.

Look to nature
With the rise of working from home, more of
Focus on scent us are using houseplants to brighten up our
Smells can also be a great way to uplift the living and working spaces. In Feng Shui, certain
energy in a room. In Feng Shui, aromatherapy plants, such as Jade, Pothos and Snake Plant,
is often used to restore balance and harmony to are thought to bring balance and harmony to
a space. Using natural scents, such as essential a space. Research from NASA has also found
oils, diffusers, candles and room sprays can that plants have the capacity to remove up to
help you set the tone for a room. For example, 87 percent of air toxins from an area within
lavender scents for the bedroom can help 24 hours. Other benefits of having house
you relax, whereas citrus scents in the kitchen plants include reducing stress, increasing
and living room can help you add positive attentiveness, raising productivity and helping
energy that evokes conversation. If you want a you recover from illness faster.
welcoming scent for your hallway, then choose
vanilla for it’s cosy, comforting smell. TRY: Shop the ‘Lucky’ plant collection at
Hortology (hortology.co.uk), to help bring
TRY: Create a delicate and fragrant happiness into your space. From Pilea to
atmosphere to suit your every mood with the Pachira, this range of prosperous houseplants
Tisserand Aromatherapy Aroma Spa Diffuser. come in all shapes and sizes, suitable for floor
This modern diffuser combines an elegant and furniture in all spaces.

naturalhealthwoman.com
 NH’S TALKING ABOUT
Musical healing
Music therapy can be profoundly impactful on our physical and
emotional health, according to the experts
N H Ci r c l e

A
s the saying goes, ‘music is food So, according to the experts, what type of
for the soul’, but how good is it music is really healing? “The instruments
for our brains? Research has or genres of music used are also based on
shown that music therapy can what best meets the client’s needs,” says
improve everything from pain tolerance to Clare. “For example, if we are working with
cases of anxiety and depression. We know clients with physical impairments, we will
that listening to music can evoke strong choose instruments that are accessible. H Y
emotional responses – it can cause us to OL
This can include everything from traditional LY T R E A C
laugh, cry, dance and even stir feelings of percussion instruments, keyboards,
remorse and anger – but music therapy guitars to using musical instrument apps “I FIND MUSIC TO
has ancient origins. According to a study on an iPad.”
in The Lancet, music as a form of healing Curious to find out more about the
BE SO EMOTIVE
was a discourse present in both Plato’s era healing powers of music? Head over to page AND POWERFUL.
(who believed that ‘harmony was the way 24 to discover how to find your singing voice. CHANTING
to the innermost soul) right through to the
Middle Ages, where healers believed that IN A YOGA
14 the alternating sound of the flute and the SESSION CAN
harp served as a remedy for gout. Today,
music therapy serves as a valuable tool
BOTH UPLIFT
for practitioners who want to offer an AND BRING
alternative form of treatment. “The music YOU TO TEARS.
used in each session is tailored to the
client’s needs and preferences,” says THE RIGHT KIND
music therapist Clare Maddocks OF MUSIC
(bamt.org). “As clinicians, we CAN ALSO
offer the use of music in all
of its forms: this can include DEEPEN YOUR
recorded music familiar to RELAXATION”
the individual or group, live
presentation of familiar music
or live instrumental/vocal
improvisation.” In a study by
The Journal of Alternative and
Complementary Medicine, of
patients who underwent surgery
for lung cancer, the patients
who received music therapy before
and after surgery, reported less pain and
had lower blood pressure and anxiety.
Another study from the International
Journal of Radiation Oncology found that
music therapy could help reduce anxiety in
patients having radiotherapy simulations.

naturalhealthwoman.com
 Take care
PATSY KENSIT
Our columnist explores how to
prioritise self-care

P
icture the scene: A beautiful woman ourselves. And it certainly doesn’t come in
drops her floral silk robe, in a gorgeous
bathroom. She steps into a vintage- “It all a bottle, no matter how beautiful the design.
In my 50s I’m getting much better at
style tub after scattering fragrant
bath salts into the steaming hot water.
starts from prioritising self-care, but it took getting poorly
for me to do so and I’d rather have avoided that
There’s a hint that shortly after this, she’ll
lazily drape herself on high-thread count sheets
permission. if I could.
I explored, with the help of a coach, how to
in her minimalist bedroom, ready to drift off
to restful sleep. It sounds perfect, right? It’s
If you can’t create systems in my life that allowed me to stop
the 3am anxiety wake ups. I stopped skipping
15
certainly the vision the advertising industry
and influencers want us to take on board as the
let yourself meals to drop a few pounds and focused on
nurturing my body with the right food.
‘self-care ideal’.
It’s impossible not to be aware of how
care for But none of this would have been possible
until I accepted that I deserved it. And that’s
‘commercialised’ the messages around self-care
have become. The message isn’t even that we
yourself, no the truth of the challenge for most of us.
When we deny ourselves even five minutes
‘deserve’ such delights, but that we ‘need’ them. diary tips or to breathe, we’re saying ‘I’m not important
And I don’t disagree with how lovely the above enough in my own life’. When we make starving
experience is. Who wouldn’t want that? products ourselves to reach a certain weight the goal,
But let’s be honest, shall we? It’s not self- over feeding our bodies what it needs to survive,
care. It’s self-indulgence, which is delicious, but will help” we’re saying ‘the opinions of others matter more
not the same thing. than my health’.
I asked many women the truth and they told Today, take a moment and make a
me, the silk dressing gown is usually that day’s commitment to yourself. Grab a notebook and
grubby, kid-stained clothes. The soak in the pen, close your eyes and ask yourself what you
bath is regularly interrupted by everyone, from need most to feel okay for just five minutes.
a demanding husband to teens wanting to know Then, do it. It might be breathing in some
if you can drive them somewhere. fresh air. Or moving your body or taking some
Even on those rare occasions when you do supplements. It all starts from permission. If you
get some peace, you may struggle to let go. The can’t let yourself care for yourself, no diary tips
washing needs doing, the dinner needs cooking. or products will help.
So many of us feel ‘guilt’ for sitting down, even
for a few minutes, when there’s such a lot to be
done. But there’s always something to be done,
and the cycle never ends. PATSY KENSIT Her beauty range, Preciously
Self-care is essential, but in today’s busy Perfect, is available from Ideal World. Search
lives, when every hour is framed as having idealworld.tv to discover the full collection.
‘worth’, it's incredibly hard to justify it to

naturalhealthwoman.com
 Dianne Buswell

“It has been a journey to

get to a place where I have
SELF-CONFIDENCE”
Dianne Buswell, dancer and Strictly Come Dancing professional
tells us about resilience, the joy of movement and how
to nurture healthy habits for all-round wellbeing

Connecting to our I’ve learnt to be kinder

natural movement is to myself and quiet that
good for mind, body inner self-critic. It has
and soul. been a journey to get to
Dancing has always a place where I have self-
given me a sense of confidence and to be less
hard on myself. There was
16 escapism and a way to
a time in my life where I
help manage my life
stresses. Being able to stopped dancing and went
dance and move my home to my family, and
body is such a privilege that’s when I found the
and I believe it’s so power in yoga and positive
important to recognise affirmations. It has really
the ways our bodies can helped me to overcome
move and the strength the self-doubt I had and
they have. helped me realise that it’s
not what’s on the outside
that is important but how
we feel in ourselves.

My favourite self-care
practices? I love to do
a hot yoga class! When I
have a free morning or
afternoon this is where you
will find me. There are lots of amazing walking
“There is routes around where I live which is a powerful
self-care treat for me too. There is nothing
nothing better better than a good walk amongst nature.

than a good I think it is so important to take some time

out of your day to really recognise the
walk amongst good and maybe not so good things that
are happening in our lives. Speaking out
nature” loud the things that we feel really helps us
to grow and have a handle on how we deal

naturalhealthwoman.com
 17

naturalhealthwoman.com
18

naturalhealthwoman.com
 with life’s stresses. Journalling and affirmations
have really helped me protect and improve my
mental wellness and allow me to be able to wind
down for the day, as well as start the day feeling
positive.

I am definitely a morning person. As part of

my morning routine, I love to wake-up early and
have my probiotics and I will always try
to make some time for my yoga practice.

What is my diet like? I would describe myself

as a pescatarian. I try to eat healthy most of the
time and avoid meat, particularly red meat and
chicken. I love cooking with vegetables. I think
there’s so much that can be done with them and
so I love experimenting, and making things like
brownies with beetroot and avocados.

With Strictly, it can be hard to find a work/

life balance with all the rehearsals as well
as the live-shows. I also love to be busy so it
can feel strange to me when I have nothing to
do! However, I always make sure I am eating
19
healthily, looking after myself and trying not to
be on my phone too much.

In 2020, I started Buswellness, which is my

channel dedicated to health and mental
wellness. It’s a place where my audience can
access workouts like Pilates, dance and yoga,
along with quick and easy recipes, and learn
about positive affirmations and meditation. It’s
been really popular so I wanted to put all of that
into a book for people to come back to over and
over again. This was the inspiration behind my
book, Move Yourself Happy.

My favourite ways to slow down and switch

off? I tend to slow down by putting my phone in
another room, putting on some music and doing
some yoga. I also love to get a facial
as it feels like such a treat!

Move Yourself
Happy: 21 Days
“Journalling and affirmations have To Make Joyful
Movement A Habit
really helped me protect and improve by Dianne Buswell
(Watkins, £18.99)

my mental wellness” is out now

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

21

SLEEPING BEAUTY
A rough night’s sleep can certainly impact our productivity levels throughout the day,
but how exactly does it impact our skin? From triggering inflammation to impacting
the production of collagen, sleep is one of the best ingredients for a healthy, glowing
complexion. “The area around our eyes is especially vulnerable to lack of sleep,” says
Nicola Alexander Cross, optometrist and co-founder of Peep Club (peepclub.com).
“Since the skin is thinner and the blood vessels are closer to the surface than the rest of
the face, our eyes are often the first place that reveals a particularly bad night’s sleep.
This is because our body hasn’t been able to heal, replenish and rebuild.” So what’s the
optional number of hours for beauty-enhancing effects? Studies show that those who
consistently sleep seven to nine hours have skin that’s better hydrated and better at
repairing following damage from pollution and/or UV rays.

naturalhealthwoman.com
 10 holistic ways
to look after
your teeth Achieve optimal oral health
with our expert-backed tips

e all know that regular check-

W ups at the dentist are a must if

we want to keep our oral health
in tip-top shape, however, there
are some additional ways we can make sure
that our teeth stay healthy. Oral hygiene is an
essential part of our day-to-day care and in
holistic circles, prevention is a key part of
22 keeping our gums, tongue and teeth healthy.
In ayurvedic culture, oral health is key for
enhancing taste, supporting detoxification,
encouraging optimal digestive strength, and
bolstering immunity. To find out exactly how and providing a much-needed barrier against
we can look after our teeth holistically, we bad bacteria,” says Dr Payal Bhalla of Quest
consulted the experts. Dental (questdentalipswich.com). “These types
of foods are packed with vitamins and minerals

1Invest in a tongue scraper

“Tongue scraping is exactly what the name
suggests, the act of scraping your tongue to rid
which are important in maintaining your
oral health and facilitating strong teeth.”

it of any harmful bacteria,” says Sundeep Patel,

cosmetic dentist and clinical lead for Waldron
Dental Clinic (waldrondentalclinic.co.uk).
3Snack on nuts
“Nuts are packed with vitamin D and
calcium, so munching on these throughout the
“Taking care of your oral hygiene is essential, day is a great way of snacking, that also benefits
and tongue scraping definitely falls in the your teeth,” says Dr Bhalla. “Not only are nuts
dental hygiene camp. Essentially, scraping your packed with vital nutrients, the crunching effect
tongue can get rid of any harmful bacteria that in your mouth actually stimulates saliva
could lead to inflammation of the gums as well production and works to clean your teeth and
as potential cavities. Your tongue can hold a mouth. The best nuts to eat are walnuts as these
whole host of bacteria, and so it is a good idea contain magnesium, iron, potassium, folic acid
to keep it as clean as possible. This is often done and many nutrients which help improve your
using a toothbrush to manually brush the oral health.”
tongue or by using mouthwash, but using a
tongue scraper may offer different benefits.”
4Give acupressure and
acupuncture a go

2Eat plenty of leafy greens

“Leafy green veggies such as lettuce and
spinach can help keep your oral health in check
In a study by the Medical Acupuncture Journal,
research revealed that acupuncture can help
to relieve pain from dental disorders and
by naturally strengthening your tooth enamel supplement overall oral health. Acupressure is

naturalhealthwoman.com
 Body + Food + Ageing + Beauty + Special + Healing + Living

drink and when you drink it. Drinking tea

and coffee can often cause our teeth to stain,
so ensure that you brush properly after
drinking either of these.”

7Try oil pulling

This ancient ayurvedic method may seem
a little strange at first, but oil pulling has been
around for centuries. It’s said to help draw
toxins out from your tongue, teeth and gums,
to promote overall oral health and reduce the
likelihood of cavities or infections. You can give
it a go at home by taking a tablespoon of a plant
oil of your choice (coconut oil works great), and
swishing it for 10-20 minutes in your mouth.
This method is also said to help brighten your
teeth and prevent the build up of food debris
and plaque missed when brushing.

8Drink with a straw

“When drinking juices, try to use a straw as
much as possible, as this will allow the liquid
to bypass your teeth and mouth which should
help to prevent any damage,” says Dr Bhalla.
“Acidic drinks such as lemon water can also
be drunk through a straw. Try to also manage
your lemon to water ratio, and add less 23
lemon to your water so that it is less acidic
on your enamel.”

another alternative way to maintain the health

of your teeth and mouth, as it can support Qi
(energy) and blood flow. Acupressure can be
9Brush and floss after meals
If your brush twice daily with a toothbrush, “Crunchy
performed by a practitioner or at home, by
then it may be a shock to hear that unless you
also floss, you’re not quite nailing a great oral veggies such
using your fingers to massage acupoints that
correspond to areas in the mouth.
health routine. According to the NHS, you
should use interdental brushes in addition to as celery,
brushing. Simply break off some floss, wind it
carrot and
5Double-up on dairy
“Dairy products such as cow’s milk, yoghurt
and cheese are good for your teeth as they
around your finger and use a gentle rocking
motion to guide the floss between your teeth.
Try to start from the top and work from left to apple are
contain casein proteins that form a protective
film on the surface of your teeth,“ says Dr
right, as this will help ensure you don’t miss
any teeth out. good veggies
Bhalla. “These proteins then work to protect the
to snack on
hard outer layer of your teeth, otherwise known
as enamel. Dairy foods are also rich in calcium,
which help keep your bones, and teeth strong,
10crunchy
Incorporate more
veg
“Crunchy veggies such as celery, carrot and throughout the
they also contain minerals called phosphorus
which repair any damage done to your teeth.
apple are also good veggies to snack on
throughout the day, as they help to keep your day, as they
teeth and mouth clean,“ says Dr Bhalla. “They
help to keep
6Sip on green tea
“Drinking green tea benefits your oral
health as it can help to combat the bacteria
do this because these types of hard, crunchy
foods stimulate the flow of saliva which helps
to prevent a dry mouth and scrub away food your teeth
that causes cavities, as well as helping to keep
gums healthy, reducing inflammation and
particles or bacteria that may be lingering. Food
debris in the teeth may promote tooth damage and mouth
remineralising weak enamel,“ says Dr Bhalla.
“However, do be mindful about how much you
such as decay due to plaque laying dormant on
the teeth for hours on end.” clean”

naturalhealthwoman.com
 ROSIE UNDERWOOD

Finding solace in
SONG
How singing is the instant access to emotional
release we’ve all be looking for

E
ver felt that belting out a classic in Take yoga, it can take years to hone
the car or in the shower feels freeing, your skill, gain the muscle memory, mental
joyous, cathartic and lightens the stamina, breath, strength and flexibility it
load, yet if anyone heard you, you’d requires to flow through a sequence. But
want to go and live under a rock somewhere music is innate; we feel the rhythm running
for the foreseeable? Singing is a natural, through us in the womb, we learn to intuitively
universal form of human expression, so dance as babies, and we sing confidently as
why do we as a majority shy away from it? children to our favourite songs. It’s running
When I first started teaching and speaking through our veins, it’s in our DNA and very
to large groups or crowds of people, I began much a part of our biology.
amateur singing in small groups to gain more When I first started singing in a group as
clarity and confidence around my speaking an adult, the teacher routinely brought boxes
voice, and the results were profound. Not only of tissues into the room. I wondered why,
24 did I gain emotional confidence, I became a but sure enough, two minutes into practice
better listener and I felt I had instant access and the lot of us were bawling our eyes out.
to boosting feel good hormones without Gwyneth Paltrow even confessed that whilst
any mediation at any point in my day. she was doing her vocal training for her role
So, I stripped it back to try to make sense as a Western singer in the movie Country
of the magic in music. At its core, music is Strong, she’d dig deep to bust out a high note
simply a vibration brought to the ear by sound in rehearsal and then burst into tears.
waves. The varying pitch, tempo, volume So why all the tears? ‘It goes back to
and rhythm has the infinite potential to shift childhood triggers’ says Mercedes Sieff,
the way we feel in our emotional bodies. co-founder of the award-winning holistic
Science can explain music, but only intellect wellbeing retreats, Yeotown, “badly or not, if
and emotion can create it. What I learnt was you ask children to sing, they’ll all sing. Its only
that singing is a whole bodied experience, it as we get older, we get more self-conscious
creates opportunities for deeper intentional and for the majority, we stop singing. It could
breaths, and when we sing, as opposed to be that we’re told to not be loud, or that we
just listening to songs that align with how we can’t sing, it can be the smallest comment
might be feeling, the process allows us to tap and psychologically our subconscious tells
into the emotions we might be experiencing us not to sing anymore, because we associate
more deeply. In a similar way to exercise, it to negativity.”
singing can help us explore our emotional So somewhere along the way, the simple
bodies, but it gives us more of an instant, joy of using our vocals to create song and in
accessible result. turn, joy is lost, along with the freedom to

naturalhealthwoman.com
Body + Food + Ageing + Beauty + Special + Healing + Living

“Your song exists inside you,

and is waiting for you to ignite
it at any point in your day”
create expressive range. “Singing, releases
so much.” Adds Sieff. “Every tribe in the
world, no matter where you go, no matter
how remote or primitive it is, song is always
present. It’s a basic human need, so when we
stop that, things get stuck inside, sound is a
way for things to literally get out of the system.
It’s a big release.”
A lot of the release we experience is to
do with the vagus nerve, which is the longest
cranial nerve in the body. It connects the brain
and the gut, lungs, and heart, all emotional
centres of the body. The ‘wandering’ nerve
as its sometimes called plays a critical role
in helping us rest and digest. Increasing the
tone of the vagus nerve, which is what we do
through both singing and creating deeper
breaths enables our bodies to relax faster
after experiencing something stressful.
So, whether you have the vocal range of
`Celine Dione, or you consider yourself more
of a meme from the first round of X Factor
25
auditions, there is no rule as to what is best,
you have to follow the feeling. And in a time
of elitism in the world of wellbeing that can
dictate parting with a lot of money for extreme
detoxes, therapies, cleanses and more, your
song exists inside of you, and is waiting for you
to ignite it at any point in your day, no matter
what you’re going through, even through the
genuinely hard stuff. Singing will declare your
emotional state, and if you’re brave enough,
it’ll replicate that to a listener, so let’s all start
singing from the same sheet and start hitting
those high notes without judgement.

naturalhealthwoman.com
 SLEEP MORE,
STRESS LESS
Being under a certain level of pressure can
help us stay productive, feel energised and react
quickly to certain situations. However, studies have
shown that chronic (or persistent) stress affects our
memory and other aspects of our cognitive function,
including our mood and emotions. “High levels of stress can
make it difficult to get enough sleep, which in turn, can lead
to poor mental health, including anxiety and depression,
and impairs your memory and ability to make decisions,”
says Professor Eli Silber, consultant neurologist at The
Wellington Hospital, part of HCA Healthcare UK
(hcahealthcare.co.uk). “By implementing a relaxing
wind-down routine, you’re more likely to keep a
stable sleep schedule, which in turn helps
you manage stress levels.”

EXPERT CORNER
BODY notebook Q What exercises can help with IBS?
Studio manager and trainer at
FS8 Oxford Circus, Emily Rutherwood
(fs8.com/oxfordcircus/home) says:
How to move your body more 
Struggle to fit exercise into your day? Try incorporating more
movement in general, rather than specific activities. “These
A IBS is a chronic condition that impacts around
20 percent of the population, and can lead
to symptoms, such as abdominal pain, cramping,
26 are such simple and enjoyable ways to get more movement bloating, excess gas and constipation. While these
into your day-to-day life,” says Zoe Warren, a qualified symptoms can interfere with everyday life, there are
yoga teacher and the founder of wellness subscription certain lifestyle changes people can make to help
brand Peachy With Zoe (peachywithzoe.com). “We have manage symptoms. For instance, regular exercise is
to remember that we are animals with an inherent need to a great option as it is thought to ease IBS symptoms
move. The more we can move our bodies in different ways, by reducing stress levels, improving bowel function
the more this helps improve our posture, strength, flexibility and alleviating bloating. In particular, Pilates is a
and reduces pain in the body which is often associated great option for IBS sufferers, as it is a low-impact
with a lack of movement. Some simple ways we can all workout that focuses primarily on mindfulness. This
squeeze more movement into a busy day include, getting is especially useful for IBS sufferers, as stress and
up five minutes earlier to stretch and wriggle out a nights anxiety has been known to make symptoms worse.
sleep, park further from work or school so you add five to 10 Therefore, spending more time focusing on holistic
minutes of walking each way, do squats each time you boil health and regularly taking part in low-impact
the kettle or do five minutes star jumps and high knees for exercises such as Pilates can significantly help to
every hour that you sit at your desk.” reduce IBS symptoms by giving the body time to rest.

WHAT’S THE ALTERNATIVE?

Low libido can be a problem for many women, no matter what stage of life they’re in. Luckily, there are
some natural ways you can increase your sex drive and improve your health, explains Dr Ghazala Aziz-Scott,
a specialist in integrative women’s health for the Marion Gluck Clinic (mariongluckclinic.com).

MOVE YOUR BODY SPICE THINGS UP USE NATURAL

According to a study by the Journal of Another way to achieve a better WATER-BASED LUBRICANTS
Sexual Medicine, routine yoga practice sex drive is to try out new types The vagina already produces a natural
improves several facets of sexual function of sexual pleasure. Having a lubricant, but if that’s not enough,
in women such as libido, arousal, and conversation with your partner particularly if suffering from vaginal
orgasm. The study revealed that Triangle and researching what may work dryness, a common side effect of the
Pose and Cobra pose were one of the five for you both is a great way to menopause, then lubricants are a great
key movements practised in the study. improve your connection and sex. addition to make the experience easier.

naturalhealthwoman.com
 Spring herbs
EMMA CANNON
Our columnist explores nature’s most
effective bounty for this time of year

I "Over the
n Chinese Medicine, spring is said to tea or a soup. It comes at just the right time of
represent the wood element; everything year as it’s a great friend for those with hay fever
is emerging and coming into bloom.
The wood element also incorporates the
years I have • Diuretic; increasing the removal of uric acid
through the urine
gallbladder and liver making this time of year
the perfect time for a cleanse.
experimented • Good for inflammatory arthritis or gout
• Good for kidney energy

THIS IS MY FAVORITE HERBAL TEA MIX

with all sorts • I recommend to my fertility patient to use in the
follicular phase of the cycle to nourish the blood
EQUAL PARTS OF of different 27
• Red Clover (remove if pregnant or BURDOCK ROOT
breast feeding)
• Nettle
cleanse routines. • This dried root is such an amazing blood tonic
and in Chinese Medicine the liver is said to
• Burdock Root (remove if trying to conceive
or pregnant or for children under 14 years)
These days, I ‘control the blood’. Burdock cleans helps the
liver in its job of cleaning the blood.
• Dandelion prefer a gentler • This also makes it a great skin tonic along
with its anti-inflammatory and anti-bacterial
I buy 125g bags of each of these at the approach” properties. Burdock is full of antioxidants.
beginning of spring and mix them all
together. To make a pot of tea, I put three DANDELION
teaspoons of the mix in a small teapot and • A powerful diuretic, in fact, as I was writing this
add boiling water. Let it brew for three- I could hear my Granny saying to me when I
to-five minutes and drink. You can add a was a child ‘don’t pick the dandelions or you
little good-quality local honey or raw if it is will wet the bed’.
available. • Supports liver function; studies indicate this
is due to its ability to increase the flow of bile.
RED CLOVER • In Chinese Medicine the liver is said to ‘open
• Also used for lung conditions such as asthma. into the eyes’ and dandelion does help eye-
• Contains a substance called isoflavones related conditions.
which is thought to be similar to oestrogens • I combine dandelion and chrysanthemum to
and has therefore been used for menopausal make a soothing eye bath when tea is cooled
symptoms and osteoporosis. and a powerful tea to make the eyes bright.
• It removes excess fluid from the body
• Supports the liver in cleansing the blood
• Reduces inflammation EMMA CANNON is an integrated women's
health expert, registered acupuncturist and
NETTLE author. Check out more of Emma's fantastic
• If you ever get the chance to collect nettles in work at emmacannon.co.uk
the wild (away from roads) and make into a

naturalhealthwoman.com
 STACEY CARTER

Break your
SLEEP
BARRIERS
Wake up on the right side of
the bed with our expert guide on
achieving quality rest
leep is essential for our health, but it

28
S can be more complicated than simply
drifting off. There are several things that
can cause you to get a terrible night’s
rest, from being too hot to consuming too much
caffeine – achieving a good night’s sleep isn’t
as straightforward as we’d like to think, so, to important to find healthy ways you can ‘control’
understand the common causes of disturbed your worry. My advice would be to allocate a
slumber, we spoke to experts in rest to find out 20-minute window of time every day to write down
the common barriers. everything you’re worried about. This is great for
telling your mind that you are not ignoring your
Feeling anxious worries, however silly you may think they are,
Do you struggle to switch off in the evening? but you’re acknowledging them at a time that is
Anxiety can seriously impact the quantity and suitable for you.”
quality of the sleep we get. “Sleep is essential
for our physical and mental health, improving Dehydration
all aspects of the mind, body, and soul,” says “If you often wake up thirsty, the most obvious
Dr Nerina Ramlakhan, a sleep expert and reason is that you haven’t drunk water for several
physiologist (drnerina.com). “When we achieve hours (overnight or even during the day before),”
consistent, good-quality sleep, we have the says sleep expert Dr Kat Lederle (drkatsleep.com).
physical and mental ability to deal with day-to- “Another reason might be because you’ve sweated
day challenges.” According to research from the a lot – hormonal changes such as the menopause
Sleep Foundation, anxiety is often connected to can often impact body temperature at night. We
sleep problems and sleep deprivation can often also lose water during respiration and particularly
worsen existing anxiety disorders. “While short- when we breathe through the mouth, something
term stress can be motivational and healthy, many people do while asleep. It could also be a
a prolonged state of anxiety dysregulates our medical condition.”
adreno-cortical system, diverting our energy
sources and resulting in sleep disruption and THE SOLUTION:
mood changes,” says Dr Ramlakhan. Making sure to drink regularly throughout the
day and drinking at least one big glass before
THE SOLUTION: bed can help you wake up less during the night.
“Anxiety feeds on uncertainty and also a lack of “If it happens occasionally and you get back to
control,” says insomnia specialist and founder of sleep after a sip of water, then that’s okay,” says Dr
the UK’s leading insomnia service, The Insomnia Lederle. “But, if you notice you’re waking up feeling
Clinic (theinsomniaclinic.co.uk) Kathryn thirsty a lot, talk to your GP to make sure it’s not a
Pinkham. “So, if you’re struggling with this, it’s sign of something more serious.”

naturalhealthwoman.com
 Body + Food + Ageing + Beauty + Special + Healing + Living

beverages past 3pm, as according to research from

“Sleep is The Sleep Foundation, the effects of consuming

caffeine typically begin after around 30 minutes

essential for and may last up to five hours or longer.

You’ve spent too long scrolling

our health Blue light is everywhere these days, from our
phone to our TV screens. “Exposing yourself to
but is more blue light in the evening will tell your body clock
that it is daytime and it will keep you alert,” says
complicated Dr Lederle. “This makes it harder to fall asleep
and have good-quality rest and will leave you
than simply feeling tired when you wake up the next day.”

drifting off” THE SOLUTION:

“The morning is the best time to expose yourself to
a bright light, including blue light,” says Dr Lederle.
“That’s because you want to tell your body clock
that the day has started and it’s all about being
active and alert. It’s fine to have bright light for
most of the day but start to lower lighting levels
and blue light in the late afternoon/early evening,
then set a cut-off time in the evening.”

Too hot
Sights, sounds and smells are key to promoting FINDING THE RIGHT POSITION 29
a restful slumber, as is temperature. “What helps “The number of people who sleep on their front, and suffer from
us fall asleep at night is a natural decrease in neck or back pain, but don’t join up the dots is shocking,” says
body temperature (by no more than 1C), as it physio and sleep posture expert, James Leinhardt (levitex.co.uk).
opens the sleep gate,” explains Dr Lederle. “In “Drawing from our experience working in healthcare with local
order for the body to release warmth (via hands authorities, The Dreamer’ (semi-foetal side lying) has been proven
and feet) the surrounding temperature needs to to be the optimal position for night-time posture,” says James. “This
be lower, there has to be a gradient. If there isn’t is because it offers the best support for the head, neck, spine and
one, like on a hot summer’s night, then it can be hips, as it allows the body to rest in neutral alignment with no twists
harder for us to fall asleep.” or bends through the night. If you’re struggling to achieve this, try
falling asleep on your side in a semi-foetal position. Evidence has
THE SOLUTION: found that this position puts the least amount of tension through
“Keeping the bedroom to 16-18C is best for sleep, your spine.”
but if you’re struggling to keep the temperature
down, it could be worth investing in some The UK’s top five sleeping positions include: 
breathable sleepwear or a fan for your room,”
The Heavy Lifter (20 percent) – Those who sleep like this are
says Dr Lederle.
setting themselves up for issues with sacroiliac joint problems,
shoulder instability, and are likely to wake up with lower back pain.
You’ve drunk too much caffeine
“If you have caffeine in the late afternoon or The Hedgehog (15 percent) – Hedgehog sleepers may
early evening, it can have a negative effect on experience tightness in hip flexors, leading to hip arthritis or pain.
your ability to fall asleep and its quality,” says The Applauder (14 percent) – Sleeping like The Applauder makes
Dr Lederle. “However, having a cup of coffee or you rotate your spine and lengthens the piriformis muscle, leading
two in the morning is fine (unless you are very to hip, lower back and neck pain.
sensitive to caffeine, of course).”
The Wrestler (5 percent) – if you’re anything like The Wrestler,
THE SOLUTION: you’re causing spinal rotation and anterior shoulder instability.
Limit yourself to two cups of coffee if possible and
make sure that you don’t drink any caffeinated

naturalhealthwoman.com
 FULL
MOON Come to the top
of the mat, feet
underneath your
hips, or a little wider
if that feels more

Flow
comfortable. Hands
by your sides, palms
facing forward, chest
lifted, make sure
that you’re feeling
uplifted and positive.
Tune into the energy of the full moon with
this uplifting, open-hearted yoga flow

T
he arrival of the full moon is a great way to tune into lunar
energies, but did you know that it can also be the perfect
time to schedule in a yoga session? It’s at this point that
our own energy is at our peak, so make the most of these
vibrant feelings and use this time to release negative energies that
you don’t want to take with you into the next lunar cycle. This
simple, upper-body yoga flow can help you open your heart
and allow space for kindness, compassion and forgiveness.

Inhale, sweep the arms up the sky then circle the arms
30 backwards, step the right leg to the back of the mat, and pivot
on the feet to find your warrior II, with your arms wide and
expansive. Stay for a few breaths, feet rooted to the earth.
Reverse your warrior, left arm reaches up over the head, keep
soft into the left knee and enjoy this long side stretch. Stay here
for three breaths, then lift the body upright, softly drop your left
elbow to your left thigh, with your right arm extending over your
head at an extended side angle. Now you should be able to feel
Inhale your arms over your head and as you exhale,
the same deep side-stretch on the other side.
cactus the arms, bending at the elbows, with your chest
lifting to the sky. Open the chest. Then repeat, straighten
the arms overhead, looking forward, then exhale, cactus
arms, open chest. Repeat twice more.

Lift the body upright and turn to the

right side of your mat. Pivot on the feet
so heels are in, toes turning out facing
the short sides, into your goddess pose.
Make sure you don’t overturn the
feet out and twist your knees. The
knees should feel comfortable.

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

Bend your knees deeply, sinking low, arms down by your hips, Next time you come to straighten the legs,
then inhale, straighten the legs, arms lifting and reaching out reach the hands high, then bend the knees
to the side, then toward the sky. As you exhale, bend the knees deeply and fold the body all the way down
deeply, cactus the arms, with your heart reaching upward. to the earth, let the head hang, and slightly
Repeat this straightening of the legs and then the goddess pose bend the knees if it feels more comfortable
with cactus arms four more times. for you. Bring your left hand onto the floor in
line with your face and raise the right arm
up to the sky, elephant twist, reach up
tall, opening and twisting the spine.
Release the right arm down and
switch sides, right hand on the
floor, left arm up opening the
chest. Exhale and switch
sides again one more
time. Then both hands
to the floor, ripple
the spine up to
standing, legs
still super-wide.
Pivot on your
feet toward the
front of the mat, standing in a high lunge, reach the arms
over your head, then drop the back knee back to the floor.
Reach your hands behind you and interlace your fingers,
take a deep inhale and as you exhale reach the hands away
from your bum, shoulders drawing back, lifting the gaze
toward the sky. If you feel stable and secure, you could
even lift your back knee off the floor. Stay for three breaths.
31
If the back knee is
lifted, softly place it
back down on your
mat, then release the
hands to the floor at
the front of your mat.
Step the right foot
forward to join the left,
then roll the spine to
standing. Repeat on
the left side. Repeat the
sequence at least once,
more if you have
the time.

Slowly make your way into open heart, using your

bolster or cushion under your spine.

Then take it to savasana and rest.

Moon Yoga by Lisa

Hood is published by
Godsfield Press (£12.99)
Illustrations by Basae

naturalhealthwoman.com
 8 HEALTH
ESSENTIALS
for the
WHOLE
FAMILY
From your everyday breakfast
to your holiday must-haves,
shop these great finds for your
family home

128
32
Hope’s Relief Cream
A bestseller in Australia, Hope’s Relief is an
effective, natural alternative to steroid creams
and other medicated treatments that can be used
for long-term use on skin prone to eczema and
psoriasis. It’s suitable for newborn upwards and
clinically proven to hydrate skin for up to 24 hours
after just a single application. £18.49, available
from Wholefoods, Revital, Planet Organic, all good
health stores and pharmacies,
hopes-relief.com

The Green Woman

Mineral Toothpaste
White & Green mineral
toothpaste is a completely
natural but highly effective
minty-fresh toothpaste that’s
BioLife Vitamin D3 suitable for the whole family.
In the chewable BioLife Vitamin D3 1000iu with What’s more, it’s free-from
vitamin K2 supplement, vitamins work together
fluoride and triclosan and is
synergistically to support the calcium obtained
certified organic. Free samples
from food is deposited in the bones rather than
accumulating in deposits in the arteries. £9.98 are also available on the
for 90, £18.85 for 180, and £35.95 for 360. website. Smiles all round!
lifestylenaturalhealth.co.uk £12.50, thegreenwoman.co.uk

naturalhealthwoman.com
 ADVERTORIAL

BIO&ME Prebiotic Granola

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Bio&Me’s gut-loving prebiotic granolas, porridges and
mueslis maximise plant-based diversity. With up to 16 different
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Wedderspoon Manuka Honey 

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£18.99, manukahoneydirect.co.uk

HRI Teen Skin 33

This unique formulation for spots and acne has been carefully
tailored to the lifestyles of teens and young adults, such as
fluctuating hormones, late nights and sugary diets. Packed with 26
premium ingredients, HRI Teen Skin contains a full multivitamin and
specialist skin formula in one, with a five-billion live culture skin-blend
for gut health. £13.50. Available at Superdrug, Tesco and online,
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ORGANii SPF 50 Sun Milk

The perfect sun protection for the whole family, ORGANii
Sun Milk SPF 50 is certified organic, is fragrance-free and
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Promote a sense of calm with Neurobalance supplements. UVB rays, while protecting the most delicate of skin from the
Its nutritionally balanced formula delivers absorbable forms harsh rays of the sun. The light formula blends effortlessly
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and sleep. Delivered in small, easy-to-swallow tablets, the
flexible dosing is ideal for adults and children aged four and
up. From £12.99, igennus.com

naturalhealthwoman.com
 NATURAL
WOMAN
This month, we look at a
number of health issues which
are more common in women
and some of the natural
solutions to treat them

Products featured are available from all good health food stores and healthy2u.co.uk
 Natural Food
START LIVING HEALTHILY FROM THE INSIDE OUT

MAGIC BEANS?
We’ve heard of beans on toast, but how about beans
in toast? The experts at The University of Reading are
championing just that. They are encouraging food
producers to switch to bread containing fava beans
(aka broad beans) to make loaves healthier, and also
reduce environmental impact. Up to now, soya flour
has been commonly used in bread production, but
the experts point out that broad bean flour could be
more beneficial for its nutritional content. The beans
are high in easily digested protein, fibre, and iron, so
added to our bread could make it healthier. What’s
more these beans are well suited to UK growing
conditions. Now that’s something to smile about
while tucking into your sandwiches.

37
35

naturalhealthwoman.com
36

naturalhealthwoman.com
 Body + Food + Ageing + Beauty + Special + Healing + Living

Soothe &
NOURISH
Nutritious recipes for during and after cancer treatment designed to
share with family and friends, from the experts at The Royal Marsden,
a world-leading cancer centre

37
2. Pour the rest of the oil into a wide
NIGELLA LAWSON’S saucepan and fry the onion gently for
CAULIFLOWER, 10 minutes or so until softened but
GARLIC AND not browning. Add the cauliflower
TURMERIC SOUP florets and turn in the oily onion. Add
the turmeric and keep stirring, then
“Packed full of vegetables
and phytonutrients, it is
stir in the potato. Cover and cook undeniably true that this
SERVES 4
over a low to medium heat for about soup is both soothing
10 minutes. and bolstering as well
• 1 head of garlic as easy and gratifying
• 3 tbsp olive oil 3. Squeeze in the pulpy, sweet, baked
to eat. Baking the garlic
• 1 medium onion, chopped garlic cloves (just squish the head gives a lot of depth while
• 1 cauliflower, broken into florets straight into the saucepan) and then taking away any potential
• 1 tsp turmeric add the stock. Bring to the boil, lower for bitter heat. And the
• 1 large potato, peeled and diced the heat to a simmer, then cover and colour, an almost acid
• 1 litre hot vegetable stock cook for a further 15 minutes or so. gold, is glorious.”
(Marigold bouillon powder is fine) Purée in a food processor or blender Nigella Lawson
or, if you like a soup with more
1. Preheat the oven to 200C/400F/ texture, just stick a handheld blender
Gas 6. Cut the top off the head of the in the pan or bash about with an old-
garlic so that you can just see the fashioned potato masher. Add freshly
tops of the cloves. Sit the garlic on a chopped parsley or coriander to the
generous square of tinfoil (shiny-side bowls as you eat.
up) and drizzle a small amount of
the olive oil over. Pull up the edges of
the foil to form a tightly wrapped but
baggy parcel and put in the preheated
oven for 40 minutes. Remove and
allow to cool a little while you get
on with the soup.
Yuki Sugiura

naturalhealthwoman.com
 JANE BAXTER’S Cook over a low heat until the with the sprouting broccoli and
garlic has softened a little but sauce. Taste for seasoning – the
ORECCHIETTE WITH not browned. Add the anchovies, anchovies will make it quite salty
PURPLE SPROUTING remove the pan from the heat already – and add salt and black
BROCCOLI and stir vigorously so the pepper as necessary. Serve with
anchovies melt into the oil. lots of grated Parmesan.
SERVES 4 2. Bring a large saucepan of water
to the boil and add salt. Add the
• 2 tbsp olive oil sprouting broccoli and cook for
• 4 garlic cloves, finely sliced about four minutes until just
• 2 dried chillies, stalks removed tender. Drain and roughly chop
and sliced the stems. Add the broccoli to
• 8 anchovy fillets the garlic, chilli and anchovy “The strong flavours make
• 400g purple sprouting broccoli mix, and cook over a low heat this a favourite for those
• 350g orecchiette for about five minutes. with tired palates. It is
• Salt and freshly ground black pepper 3. Meanwhile, cook the excellent for folate and
• Grated Parmesan cheese, to serve orecchiette for about 12 beta-carotene, with the
minutes (or according to packet anchovies providing
1. Preheat the oven to 200C/400F/ instructions) until almost some calcium”
Gas 6. Heat the olive oil in a saucepan cooked but a little al dente.
and add the garlic and chillies. Drain well and place in the pan

38

naturalhealthwoman.com
ICE LOLLIES MELON, COCONUT AND MINT
MAKES 6 × 50ML ICE LOLLIES
GREEN TEA (MATCHA) AND PEACH
MAKES 6 × 50ML ICE LOLLIES
• 4 tbsp honey
• ½ tsp grated fresh ginger (optional)
• 1 tsp Matcha tea (or contents of • A few sprigs of mint, bashed
1 tea bag) • 150g melon, deseeded and chopped
• 150g peaches (canned are fine) • 100ml coconut milk or yoghurt
• 2 tbsp runny honey • Squeeze of lime (optional)
1. Put the honey in a small saucepan with one
1. Pour 150ml hot water over the tea All recipes taken
tbsp water, the ginger and mint. Heat gently
and leave to infuse for several hours.  from The Royal
until the honey has melted, then remove from
2. Strain this into a blender along with Marsden Cancer
the heat and leave to infuse for a few minutes.
the peaches and honey. Cookbook by
2. Put the melon and coconut milk in a
3. Blitz and pour into moulds. Freeze Catherine Phipps
blender and squeeze over some lime juice, if
until firm. To unmould, dip into hot and Dr Clare
using. Strain the honey syrup through a sieve
water for a few moments. Shaw PHD RD
into the blender.
3. Blitz until smooth, then pour into moulds. (Kyle Books, £26),
Freeze until firm. To unmould, dip into hot Photography by
water for a few moments. Georgia Glynn
“Both these recipes have deliberately Smith and
been made quite soothing, so should Cara Cormack.
hopefully be useful if you are dealing
with a sore mouth. You can also freeze
them in small ice-cube trays or bags to
eat smaller quantities more regularly”

39

naturalhealthwoman.com
 FUNC TIONAL FOOD MEDICINE

EATING for TWO

Your guide to how to adapt your diet for
a healthy pregnancy, from Sasha Parkin, clinical
nutritional therapist at Wild Nutrition

W
hen a woman becomes pregnant, than the DHA (docosahexaenoic acid) or EPA
they can often find themselves (eicosapentaenoic acid) form, with conversion
feeling zapped of energy and cited as low as 5-10 percent it is important to
without desire for anything supplement an algae (or fish) omega 3 during
beyond beige food. Whilst this is commonplace, it this life-stage which is so reliant on good levels.
will have a profound effect if you are able to sneak More on this, below.
some nutrients in via things such as pasta sauces, • Iodine: found primarily in fish, dairy
smoothies, broths and more. and fortified foods iodine is important for
So, what are the key nutrients we should thyroid health for both mother and baby
be looking out for in our diets? Aim to include during pregnancy, if you are not meeting
40 B-vitamins, iron and magnesium-rich foods for your dietary needs, ensure your pregnancy
energy production. Also, vitamin K: in the final
trimester it is extra important, as it is key for blood
multi contains this.
• Calcium: stores can be drawn from the “I would
clotting. It can be found in watercress, spinach,
avocado, broccoli, and nettle. You also need to be
mother during pregnancy, focus on rich
sources such as nuts and seeds (especially
also advise
mindful to avoid certain foods and drinks that are sesame seeds), leafy greens and soaked pulses, continuing this
not considered safe during pregnancy, you should
get an extensive list from your midwife with these
if you are vegetarian, dairy and eggs are also
good choices. into the fourth
noted, if you are newly pregnant you can find this
list on the NHS website. A word on supplements
trimester for
If you follow a vegetarian or plant-based diet, When it comes to pregnancy multi-nutrient food post-birth
there are a few extra considerations to keep in
mind, including:
supplements, most people know they should take
one and will often be told to get one from their
recovery”
• Vitamin B12: you cannot get enough B12 via a doctor or midwife. But unfortunately, they are not
strict vegan diet and would need to consider a all equal. Some popular choices contain bulking
supplement. Vegetarian diets can get some via agents and less bioavailable nutrient forms.
dairy and eggs, but it is still worth having your Do your research and find out from the company,
levels tested to ensure they are sufficient. do they have authority in women’s health and
• Iron: You can get great sources of non-haem are they transparent with their ingredients?
iron via a plant based or vegetarian diet such as Growing a new life is hard work and you want
legumes and dark leafy greens, but this is less to make it as easy as possible for the body. Ensure
well absorbed than haem (animal) sources, a your pregnancy multi-nutrient: has 400iu of
simple tip is to pair with a vitamin c rich food folic acid (as naturally occurring folate), choline
such as lemon juice which aids uptake. and vitamin D. Wild Nutrition’s Pregnancy and
• Omega 3: Unfortunately, there is a New Mother Support (£37, wildnutrition.com)
misconception in the nutrition world that meets all of the above criteria and never uses
you can get ample omega 3 from nuts and fillers, additives or synthetics. I would also advise
seeds. While they are rich sources, they are continuing this into the fourth trimester for post-
in the ALA (alpha-linoleic acid) form rather birth recovery.

naturalhealthwoman.com
Body + Food + Ageing + Beauty + Special + Healing + Living

41

naturalhealthwoman.com
 Another type of supplement you may need to
consider is omega 3. Most of us are not getting
sufficient omega 3 through diet alone, and it is a
crucial part of the building blocks for hormones.
Essential fatty acids also play a significant role
in infant brain and cognitive development and
a growing baby in the womb is reliant upon a
mother’s levels being optimal otherwise they will
‘borrow’ stores from the mother, this could partly
be where the term ‘baby brain’ derives from.
Mothers also benefit from optimising
omega 3 reserves, supportive for hormones,
immunity, recovery from birth and more. Some
research has linked low levels of omega 3 to a
greater risk of postnatal depression. You can find
pregnancy-specific omega 3’s which focus on So, what are good snacks to pack in your
brain supportive DHA. hospital bag (or prepare for a home birth)?
Also think about probiotics. The human body Some great options include a trail mix (nuts,
contains about 100 trillion microbial cells (more seeds and dried fruit), protein bars, a superfood
cells than human cells) and beneficial bacteria blend that you can just add water to, bone ABOUT
can have a powerful effect on development in broth, and lastly some herbal teas such as nettle SA SHA
early life. These good bacteria play a great role in (iron) and coconut water. If you are planning PARKIN
the mother’s health too, they have been linked to breastfeed consider a breastfeeding multi Clinical Nutritional
to having a protective role in preeclampsia, containing fenugreek for milk supply, such as Therapist at Wild
gestational diabetes mellitus, vaginal infections, Wild Nutrition’s Breastfeeding Support. Nutrition with
maternal and infant weight gain. a key focus on
Additionally, I would recommend getting Nourishing yourself postpartum women’s health.
your iron (and ferritin) tested and likely It sounds obvious but the most important thing Sasha has worked
42 supplementing iron post birth especially you can do to look after yourself postpartum is in the nutrition
if you don’t eat meat. to remember to eat three meals a day. I can’t industry for five
tell you how many women I have spoken to that years, supporting
Can you eat to beat became so consumed with caring for their new training the future
morning sickness? baby they were barely feeding themselves. practitioners of
Eat little and often if you are feeling sick. During Batch cooking and freezing pre-birth gives today and writing for
the first trimester the waves of hormones, namely you a huge advantage when you are suddenly key wellness thought
human chorionic gonadotropin (hCG) nausea. time poor and preoccupied; soups, stews, bakes leaders to educate
Where possible, ensure you are having a source and protein bars or balls are all great options on nutrition and
of fat, carb and protein each time you eat, as low that are fast to heat once defrosted. lifestyle medicine.
blood sugar furthers this cycle. Also, ensure you If you eat meat, try to include red meat Wild Nutrition offers
are getting adequate B6 and zinc in your diet or in your diet to restore iron. This is especially free 15-minute
are taking a pregnancy multi that contains these important if you are breastfeeding as this is an expert nutrition
as deficiencies have also been linked to increased energy-hungry process. consultations
morning sickness. Try to focus on protein, iron and zinc-rich (telephone or
foods which are all supportive for getting you Zoom) including a
How to fuel during labour back to balance post birth. dedicated service
Quite often you will be nil by mouth, but if you And if you know anyone that has recently for pregnancy
are able to eat its important when packing your had a new addition to their family and you have nutrition and safe
bag to focus on snacks that are going to give you the time and resource to take them a freshly supplementation.
long-lasting energy in the form of good-quality cooked meal such as a nourishing stew, bake, Find out more at
fats, carbs and protein as most hospital vending or dahl, I’m sure they would be eternally grateful wildnutriton.com
machines little offer in the form of nutrition. for your kindness.

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 Available at www.dolphinfitness.co.uk
as well as your local independent health food stores
 H O L I S T I C H E A LT H C O A C H I N G

Louise Barton
CAN YOU JUST
LEARN TO BE?
How to be a human being, not a human doing…
mindfulness is a great place to start. It offers

I
n our busy, frantic modern-day world it is
OUR HOLISTIC
so hard to find a human being… so many of a way to connect back to our innate human-
COACHES
Louise Barton us have morphed into human doings. Our ness… in just one or two minutes.
is an Institute culture tends to emphasise productivity, See if you can intentionally resist the
of Integrative Nutrition- output and achievement. As a result, constantly tsunami of unhealthy messages from our
qualified health coach doing helps many of us feel accomplished. achievement culture and try and actively break
livewellwithlou.com Living in today’s world means being bombarded the regular ‘doing’ rhythm of your day with a
@live_well_with_lou by messages telling us that we must ‘do’ things little pocket of mindfulness. Just a small moment
to be successful and it can become the basis of intentional ‘being’ can help you welcome a
for our self-identity and self-esteem. In being little more peace, calm, and contentment into
brainwashed by these messages, you may find your life.
that you transform from a human being to a
human doing. 3 micro-mindfulness tools
Are you more human doing than human What: 7-11 breath
being, here are five signs: How: 45
· Human doings believe that they must ‘do’
things (really well!) to be valued in our
· Start by fully emptying your lungs with an
exhale through the mouth
Sarah Highfield society, and to value themselves. · Breathe in (through the nose) for a count
is a qualified yoga
· Human doings only feel good of seven
teacher and
founder of Yogagise
about themselves when they
are accomplishing things.
· Breathe out (through the nose) for a count
of 11
@yogagise,
yogagise.com · To prove themselves, human doings use · Repeat five times – just breathe, and count
measurable criteria which can range from
financial or professional status to seemingly
· Mindfully acknowledge how you feel after
this practice
trivial things, such as how many steps they take Why: Extending your exhale triggers your
in a day or the cleanliness of their households. parasympathetic nervous system. See if you can
· Human doings are often “list people” who
wake up every day with a tally of tasks and they
ease your breath from your chest, down into
your tummy. If 7-11 feels too much of a stretch,
are not satisfied or happy at the end of the day that’s fine, go for 4-6 instead.
unless they crossed off, every item on the list.
· Having internalised perceptions of being a
human doing from their parents or culture,
What: Colour your world
How:
Claire Paphitis
is a qualified human doings come to feel good about
themselves only when they achieve
· Look around and notice all the different
colours that you can see
ayurvedic consultant
and author of the and succeed. · Label all the different colours that you can see
book Balance Your
Agni (Penguin £8.99)
Doing is good, it’s necessary, but not when
we are only doing and have no space in our day
· Now, pick one colour to focus on, see how
many things you see that are that particular
to just be. colour. Find an object and acknowledge its
So how can we put a break on the frantic shape, and size, and then find another object
mindset of doing and give ourself a moment to that same colour
be more of a human being? ‘Being’ is not easy. Why: It’s tricky for your mind focus on anything
It’s why so many of us feel anxious and jittery else while you bring your focus to colour in this
when we have to sit still. But there are ways way. By being in the present you give yourself
to slow down that hamster wheel and micro- a break from ‘to do’ lists, planning and doing.

naturalhealthwoman.com
 STACEY CARTER

Back to
EARTH
Take advantage of Mother Nature’s garden
with these hormone-friendly herbs

I
f you sometimes feel out of sync with balm, valerian and passion flower,” says Dr
your body then you could well be Etheridge. “Fluid retention can be relieved
suffering from a hormonal imbalance. with herbs including horsetail, celery seed,
Modern-day stresses, toxins and poor buchu, uva-ursi and dandelion (leaf and
nutrition can all contribute to hormonal root). The fruit of the agnus castus tree
issues, which have a variety of symptoms, can help to relieve PMS symptoms such as
46 ranging from fatigue and irregular menstrual
cycles to mood swings and weight gain.
irritability, mood swings, breast tenderness,
bloating and menstrual cramps.” If you’re
Luckily, there are ways we can reset our using progesterone-containing medication,
bodies and make sure that our hormones the contraceptive pill or hormone
are happy and healthy. As well as limiting replacement therapy, then you’ll need to
environmental toxins and reducing stress, find an alternative to agnus castus. “Agnus
adding herbs to your diet can restore balance castus is available as a THR medicine made
to your body. by A.Vogel or can be prescribed by a medical
herbalist,” says Dr Etheridge.
PMS
Premenstrual symptoms (PMS) can vary PCOS
depending on the individual, but there are a Polycystic ovary syndrome (PCOS) is a
few common symptoms that women suffer common endocrine disorder that impacts
from. “Bloating and breast tenderness are women of reproductive age. It can cause
very common symptoms of PMS and are irregular cycles, excessive hair growth, oily
the result of rapid changes in the levels of skin and acne and weight gain. “Traditional
various hormones in the day or two before Chinese Medicine (TCM) has a long history
menstruation,” says Dr Chris Etheridge, a of using herbs to treat various conditions,
medical herbalist and Chair of the British including PCOS,” says Emilia Herting, TCM
Herbal Medicines Association (bhma. practitioner and Escapada Health co-
info). “Bloating can be a result of either founder (escapadahealth.com). “However,
fluid retention, and/or PMS-associated it’s important to note that this has not been
gastrointestinal issues such as diarrhoea, extensively studied in Western medical
constipation and wind.” research. That being said, there are several
TCM herbs that have traditionally been
Herbs that can help: used to help regulate menstrual cycles and
“Herbs that can be useful to relieve PMS- hormone levels, which are two common
related digestive bloating include lemon symptoms of PCOS.“

naturalhealthwoman.com
Body + Food + Ageing + Beauty + Special + Healing + Living

How to incorporate
herbs into your diet
“Herbs and spices such as cinnamon,
flaxseed and hibiscus are great to add
to our diets,” says medical herbalist for
A.Vogel, Siobhán Carroll (avogel.co.uk).
“Others like Agnus castus are best taken
as a tincture because the whole berries
are too hard to eat. When it comes to
sage and soy, both can be added to the
diet – just make sure to avoid processed
soy meat alternatives as they don’t have
the same benefits. But, in order to get
the most medicinal benefits, it can be
simplest to add in a regulated licensed
herbal medicine like Menoforce Sage
tablets (£15.99, 30 tablets, Holland &
Barrett and available at avogel.co.uk)
or a food supplement to make sure you
are getting an effective dose each day.”

47

naturalhealthwoman.com
 NH Circle
Herbs that can help: Ginseng (Panax ginseng): Ginseng is an
Dong quai (Angelica sinensis): Dong quai adaptogen herb that is often used in TCM
is a root that is often used to help regulate to help improve energy, focus, and cognitive
menstrual cycles and alleviate menstrual function. It may also help to reduce hot
pain. It is believed to help nourish the flashes and improve overall wellbeing
blood and promote circulation, and during menopause.
H Y
may also have oestrogen-like effects. OL
Rehmannia (Rehmannia glutinosa): LY T R E A C
Peony (Paeonia lactiflora): Peony Rehmannia is a root that is often used
is a root that is often used in TCM in TCM to help nourish the blood and “THE RIGHT
formulas to help regulate menstrual promote circulation. It may also help to BLEND OF
cycles and reduce pain. It is believed reduce hot flashes and improve sleep
HERBS CAN
to have an anti-inflammatory quality during menopause.
effect and may also help to balance REALLY HELP TO
Black Cohosh (Actaea racemosa): Black
hormone levels. SUPPORT YOUR
cohosh is a popular herb that is often used
Liquorice (Glycyrrhiza glabra): Licorice to help alleviate menopause symptoms, HORMONES”
is a root that is often used to help such as hot flashes and night sweats. It may
regulate menstrual cycles and reduce also have a mild estrogen-like effect and
inflammation. It is believed to have an help to improve mood.
oestrogen-like effect and may also help to
Red Clover (Trifolium pratense): Red
reduce testosterone levels in women with PCOS.
clover is a plant that is often used to help
Rehmannia (Rehmannia glutinosa): reduce hot flashes and night sweats during
Rehmannia is a root that is often used menopause. It contains phytoestrogens,
to help nourish the blood and promote which may help to balance hormone levels.
circulation. It may also have a regulatory
effect on the hypothalamic-pituitary-ovarian
Dong Quai (Angelica sinensis): Dong “If you
quai is often used in TCM to help regulate

48
axis, which is involved in the regulation of
hormone level.
menstrual cycles and alleviate menstrual sometimes
pain. It is also commonly used during
Menopause symptoms menopause to help balance hormone feel out of
Menopause is a natural process that occurs as levels and reduce hot flashes.
hormone levels fluctuate for women in midlife. sync with
There are plenty of ways you can support
yourself during the menopause, including your body
tweaking your diet and prioritising sleep,
however, certain herbs can also be helpful in then you
managing menopause symptoms, such as How to find the right
hot flushes, night sweats, and mood changes. herb for you could well be
Herbs that can help:
“Sage is a fantastic herb that has traditionally
It’s important to note that TCM
herbs should be used under the
suffering from
been used for reducing menopausal night
sweats, hot flushes and for other menopausal
guidance of a qualified TCM
practitioner as the appropriate
a hormonal
complaints (amongst other issues),” says Dr
Etheridge. “Research backs up the use of sage
dosage and combination of
herbs will vary depending on
imbalance”
for treating sweating and night sweats, which the individual. “Once the right
are often associated with the menopause. formula (a set of herbs) has been
Sage can be drunk as a cooled tea.” Make sure prescribed, herbs can be drunk
you look out for products that display the THR as tea (highly concentrated)
logo, indicating that they have been granted a on a daily basis,” says Emilia.
Traditional Herbal Registration (THR) by the UK’s “Additionally, TCM should not
Medicines and Healthcare Products Regulatory be used as a substitute for
Agency (MHRA). conventional medical treatment,
“Traditional Chinese Medicine (TCM) can and it’s important to consult with
also be helpful in managing menopause your healthcare provider before
symptoms, such as hot flashes, night sweats, using any herbal remedies.”
and mood changes, through the use
of various herbs,“ adds Emilia.

naturalhealthwoman.com
 ET?
K If your mother

AS
always told you to
eat your greens, she

S IN YOUR B
was right of course. While
nothing is better than nourishing
yourself with plenty of fresh, seasonal
produce, it’s not always achievable. For
times when you’re finding it challenging
to regularly hit your quota, a high-quality food
supplement can help. A scoop of BeWell Greens
(£49, Arbonne.com), delivers a blend of 36 fruits
and vegetables in each serving. Boasting fibre

’
and phytonutrients along with blue/green

T
algae derived from spirulina, chlorella,

HA
wheatgrass and barley grass, this
vegan supplement offers the

W
benefits of eating the full colour
spectrum of fruit and veg.

NUTRITION notebook
1. Preheat your oven to on a slice of cabbage, place a
H ROASTED CABBAGE 200C/400F/Gas 4. Place the further slice on top and layer
YOU AVE cabbage slices on a suitable more chimichurri. Repeat
IF
STACK WITH MISO
20 baking tray and drizzle in oil. until all the cabbage has been
AND TAHINI DRESSING Season, add cumin seeds, used up. Pour over the tahini
A tasty gluten-free vegan recipe from
sumac and za’atar. Squeeze miso dressing. Finish with the 49
over half of the lemon juice. pomegranate seeds, a drizzle
MINUTES Artah’s Metabolic Reset programme Bake for 15 minutes. of olive oil and mixed herbs.
2. To make the chimichurri, artah.co
Serves 2 • Handful mint leaves,
combine the walnuts, mint,
• 1 sweetheart plus extra, to serve
wine vinegar, garlic, four tbsp
cabbage, sliced • 1 tbsp red wine
oil, remaining lemon juice
horizontally into vinegar
and pepper in a blender.
2.5cm rounds • 2 garlic cloves, minced
3. Combine the miso, tahini,
• 5 tbsp olive oil, plus • 1 lemon, juice only
oil, juice of half a lemon,
extra to serve • 2-4 tbsp tahini
sesame seeds and seasoning
• 1 tsp cumin seeds • 1 tbsp miso
in a separate bowl and whisk
• 1 tsp sumac • 1 tbsp sesame seeds
in two tbsp cold water.
• 1 tsp za’atar • 2 tbsp pomegranate
• 4 tbsp walnuts seeds, to serve 4. Place a layer of chimichurri

FOODIE FRIENDS TIMING IS EVERYTHING

Are you strict about your diet, or your relationships, and be the Key to a healthy diet is not only what you eat but
take a more laid-back approach? one who makes the decisions,” when. And, it seems, the same goes for a good
Chances are, your relationship to she says. “If ‘chaotic’, you may be night’s kip. Medical herbalist, Euan MacLennan,
food will have similarities to your more susceptible to short-term who works for Pukka Herbs (pukkaherbs.com)
personal relationships. According relationships and not be 100 advises we eat earlier if we want sound sleep.
to Elle Mace, Therapeutic Coach percent open with your emotions. “Ayurveda sees that our digestive capacity rapidly
& Relationship Expert (ellemace. Someone who has a mixture of diminishes after sunset,” he says. “A good rule of
com) there are three categories both types will resonate with both thumb for the best time to eat dinner is at least two
to describe your relationship categories. The goal of working to three hours before getting into bed, so enjoy a
with food: too rigid, too chaotic, with a food and body coach, isn’t light dinner by 7pm so digestion doesn’t disturb
or a mix of both. “If ‘rigid’, you to ‘fix’ things but find balance and you getting to sleep.” At NH, we like Pukka’s Night
may also have many rules within flexibility in all areas of your life.” Time Tea to help wind down before bed.

naturalhealthwoman.com
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 Body + Food + Ageing + Beauty + Special + Healing + Living

Out of your YOUR

9-PAGE
DISCOMFORT Chronic-pain

ZONE
Our guide to naturally easing your pain
so you can live your life to the fullest

N
obody likes to be in pain. Whether it’s a stubbed
toe or a broken bone, it can make us feel low, both
physically and mentally. But some of us suffer with
pain every single day, with no relief. For chronic-pain
sufferers, pain is something that is carried with them throughout
their lives, and they have to adapt their lifestyles to accommodate
it. Whether that’s planning for frequent rest periods, or carrying
with them a toolkit of pain-relief. If you’re a chronic-pain warrior,
we salute you. Turn to page 58 to meet others and hear their
inspiring stories. The thing about chronic pain is that it isn’t just
a physical thing. Turn to page 52 to read about the brain-pain
connection and how it could help you understand pain better,
and over on page 54 you’ll find some simple lifestyle tips that
could help ease your pain without popping a pill.

51

naturalhealthwoman.com
 CL AIRE MUNNINGS
YOUR

The
9-PAGE
Chronic-pain

brain-pain
connection
Do you understand the role of your brain
when it comes to chronic pain? We ask
the experts to help explain it all…
f you’ve experienced chronic pain in the

I past or are suffering with it now, you’ll

know that it’s no laughing matter. For
many people across the world, chronic
pain is proving to be life-changing – with the
condition affecting their mobility, mental health,
working life, relationships and confidence.
And it’s more widespread than you may think.
In fact, one study review published in the BMJ
in 2016 indicates that around 43 percent of
52 the UK population is affected by chronic pain, advances in technology and our understanding
and other research has suggested that chronic
musculoskeletal pain impacts almost 21million
of the body, we’ve realised that any signal that
starts because of an injury has to travel to the
“The brain
people here. But, what exactly is it?
“Chronic pain refers to any pain that has
brain to be processed. It then establishes the
context and reason for protection, and makes
is paramount
lasted beyond three months after the acute
event,” explains Dr Deepak Ravindran, a leading
the ultimate decision about the intensity and
severity of the pain experience. This means
in pain
pain management expert and author of The Pain-
Free Mindset (deepakravindran.co.uk). “Acute
that the brain is paramount in pain experience,
perception, appreciation and intensity.”
experience”
pain doesn’t last long and usually recedes after This can go a little way to explain why
your body heals from whatever caused the pain. some people continue to experience pain long
Chronic pain continues even after recovery from after an injury has healed. “The way to think
an injury or illness and can sometimes happen about this is that when the acute injury has
for no obvious reason. Some examples of chronic occurred, the signals from the injured area
pain include chronic low back pain conditions reach the brain,” he says. “The brain would
like fibromyalgia and sciatica, migraine, initially institute a protective response in order
osteoarthritis, autoimmune conditions like to ensure that it is protected while it is healing.
rheumatoid arthritis, irritable bowel syndrome In most cases, once the healing is completed,
and pain after surgery.” the brain would instruct the muscles and the
nearby area to revert back to normal, and
The brain’s role we go back to feeling pain-free. However, in
To delve deeper into understanding chronic some patients, this return to normal does not
pain and its impact on our body, it’s important occur. The brain continues to stay in an over-
to know how our brain is involved. protective hypersensitive state. This kind of
As Dr Deepak explains, our knowledge of pain is called nociplastic pain.
pain has increased hugely in recent years. “Our “This is compared to neuropathic pain
original teachings have always suggested that where the nerve system is injured in some way
when pain occurs, it must be a sign of danger,” like it is in diabetes, or shingles,” he adds. “The
he says. “However, in the past 20 years, due to third kind of pain is nociceptive pain, which is

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

hydrated. A key way to help, she adds, is to calm

our nervous system and help move our body to
a state of balance.
“Breathing is the simplest and quickest way
to calm your nervous system,” she says. “Taking
time out to breathe deeply and allowing your rib
cage to expand tells the body that it no longer
needs to panic and is safe. This can help your
body to step back into rest and digest mode.
“Meditation is also great for combating
stress. An added bonus is that some studies
have shown that meditation can also reduce
the experience of pain as it incorporates
multiple regions of the brain which deal with
the subjective nature of it.
“Along with the actual physical sensations
of pain that we feel, another key consideration
is the stories that we attach to it,” Laura adds.
“If we spend our time focusing on the pain and
what that means for us, then we strengthen
certain neural pathways in our brain and we
are therefore more likely to see more of that in
the future. Consciously shifting our attention
to the positive means that we can create new
connections in the brain and actually train our
brains to look for more of these positives.”
While there is no simple solution for chronic
pain, specialists agree that a multi-dimensional,
the kind of pain you feel after an acute injury or a expert-led approach can help. If you’re 53
surgery or a fracture.” struggling, seek out help and guidance and
Paul Allen, a chronic pain specialist from the create a plan forward with professionals.
Fibro Guy (thefibroguy.com), believes that being
armed with this knowledge can help us deal with
chronic pain, particularly that which is not easily
explained by injury or illness.
“Instead of saying: ‘it’s all in your head’, I
KNOWLEDGE IS POWER
Paul explains why learning more about pain as a concept
would love the medical community to adopt the
can help you cope with your own chronic pain…
notion of: ‘it’s all in your brain!’,” he says. “This
is far less demeaning and actually gives us, the
chronic pain sufferer, a little hope that progress Our brains love context and predictability. If we have relevant
is possible, and we are not being disregarded information (context) and know what to expect (predictability) it
as a psychological case.” can be extremely reassuring for our brain. And, in this way, quite
simply learning about pain can give us a whole new context as to
Holistic help what is happening when we experience chronic pain or flare ups.
While medical interventions have been found Firstly, do your own research into what pain is – and remember
to be useful for chronic neuropathic and what it is not. Pain is not solely governed by the amount of
nociceptive pain, nociplastic pain is different. damage present. It is a complex process mediated by biological,
In these instances, experts recommend taking psychological and social factors.
a different approach. As well as understanding Also ask yourself whether your current understanding of pain
more about pain (see panel below), thinking is helpful or hindering. It is incredibly easy to get caught up in
about the body in a holistic way can help. This harmful narratives. They are so common in the world of chronic
is particularly important when we take into pain that they are termed nocebos, the ugly big brother of the
account the fact research has found stress can placebo effect.
make chronic stress worse. By updating our understanding of what pain is, but more
Neuroscientist Laura Ellera (lauraellera. importantly what pain is not, we can see a way toward progress
com) highlights the importance of looking after rather than living in a state of constantly pacing and meticulously
our bodies and minds through eating a good planning our life around pain.
diet, sleeping well, moving regularly and staying

naturalhealthwoman.com
 Pill-free pain YOUR
9-PAGE

RELIEF
Chronic-pain

Our experts share their tips and tricks for taking

the edge off of pain, without popping a pill
MOVE MORE such as meditation, deep breathing, and
It sounds counter-productive to move if you’re in mindfulness.” Start with a body scan: lying down
pain, but depending on your condition, moving with your eyes closed, focus on every body part
can actually help ease chronic pain. “Movement from your feet, working your way up to the top
is key in keeping the body regulated, says Goldster of your head (or vice versa). Give each part your
expert Daniel Hope (goldster.co.uk). “Choosing full attention and notice how you feel, any aches
an exercise that works for you and your condition and pains/discomfort? Accept every sensation
is key. A brisk walk, yoga, a swim, or even seated you feel along the way, without trying to fix it. We
movements all allow our heart rate to gently guarantee you’ll feel more relaxed afterwards.
increase, whilst also aiding our lymphatic system
in removing any waste products laying within TRY MASSAGE
54 the body. (Which keeps our immune system Many of us will have had a massage and know
fighting fit). Not only this, but our joints rely the feeling when the therapist touches your
on gentle resistance work to keep the body shoulders and you instantly sigh out a breath
stable and strong.” of release. “Massage is an incredibly powerful
tool in helping release any unwanted tension in
MAINTAIN A HEALTHY WEIGHT the muscles,” says Daniel, “perhaps keeping the
“Carrying excess weight can strain the joints and chronic pain you are experiencing, at a lower
exacerbate pain,” says Vicky Godfrey, Registered level. It also allows us time to come away from
Nutritional Therapist and co-founder of DNApal the real world and relax, whilst allowing your
(dnapal.me). “Maintaining a healthy weight body to feel comfortable enough to move in to
can alleviate some of the pressure on the body.”
We don’t advocate drastic dieting; if you’re
the parasympathetic nervous system state and
hopefully even have a better night’s sleep.”
“Increasing
carrying extra weight that you’d like to shed,
we’d recommend adopting some small lifestyle FIND RELAXATION your quality
changes such as eating more fruit and vegetables,
cutting down on refined carbohydrates and sugars
When we’re tense, all our muscles tighten and
we can be prone to inflammation, which can
sleep time by
and having some protein with every meal. Moving
regularly can also help keep you from gaining
exacerbate feelings of pain. It makes sense,
then, that another way to navigate chronic pain
even as little
unwanted pounds. is to find relaxation in your life. “You can find
relaxation in your life through deep breathing,
as an hour,
MANAGE STRESS
Nobody likes to be stressed, but sadly it’s a part of
massage, aromatherapy, yoga, meditation, and
Biofeedback,” says Evelina Sabonaityte, doctor of
could have a
modern life, with fast-paced jobs, busy families
and social lives and screens stimulating our
medicine and clinical nutritionist (glowbarldn.
com), “These techniques increase the production
positive impact
attention from every angle. However, if you do
already suffer with chronic pain, stress can make
and release of endorphins, which are natural
pain relievers.” Explore practices that speak to you
on your pain
things worse. “Stress can exacerbate chronic
pain,” warns Vicky Godfrey, registered nutritional
and enjoy the journey into a more relaxed self.
levels the
therapist and co-founder of DNApal, “so it’s
essential to manage stress through techniques
GET PLENTY OF SLEEP
Poor sleep often comes hand-in-hand with
next day”

naturalhealthwoman.com
 Body + Food + Ageing + Beauty + Special + Healing + Living

TRY DIAPHRAGMATIC
BREATHING
“When we are in pain and under
stress, we tend to take shallow, short
breaths at the top of our lungs,” says
breathing science expert, Nevsah Fidan
Karamehment – founder of Breath Hub
(breathhub.app). “The lungs do not fully
inflate or deflate and the body is deprived
of oxygen. Our body and brain experience
a heightened sense of stress and anxiety,
both of which can increase the sensation
of pain. Conscious breathing under such
circumstances activates the vagus nerve in
the parasympathetic nervous system, the
‘rest-and-digest’ system that is only active
when we feel relaxed and at peace.”
How to practise diaphragmatic
breathing technique...
• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other
on your stomach.
• Breathe in deeply through your nose for
about four seconds, feeling your belly
expand outwards.
• Hold the breath for two seconds. 55
• Breathe out slowly through your mouth for
about six seconds.
• Consistency is the key to breathwork. Make
it a regular part of your self-care routine
and practice for a few minutes every day
to get the maximum benefits.

chronic pain, but getting a good night’s sleep really are many others experiencing the same pain
can help. “Sleep is crucial for the body to heal and many professionals out there who genuinely
and regenerate,” says Vicky. “Develop a bedtime want to help. Goldster.co.uk, offers phenomenal
routine that promotes quality sleep and pick the classes, providing activities for all levels of its
same time every night to go to sleep, so your sleep guests in all aspects, ranging from Fitness to
is consistent.” Increasing your quality sleep time Creative Work to overall mental health
by even as little as an hour, could have a positive wellbeing, from the comfort of your own home.
impact on your pain levels the next day.
TRY ACUPRESSURE
PRACTISE GOOD POSTURE “There are many acupressure points along the
It might be tempting to slouch and slump if you’re body that can specifically reduce chronic pain,”
suffering with a flare up of pain, but having poor says Zoe Young, Traditional Acupuncturist and
posture can actually contribute to your longer- Founder of ear seed brand AcuPips. “A qualified
term suffering. “Proper posture helps reduce the traditional acupuncturist will be able to treat this,
strain on the muscles and joints, reducing pain.” but if you’d like a DIY at-home option then ear
says Vicky, so try to be mindful of your stance, seeds are the way to go. Ear seeds sit on specific
stretch regularly and if you can, perhaps add pressure points on the ear, helping to balance the
some Pilates or yoga into your weekly routine. body and reduce pain. Think of it like reflexology
for the ear.” Zoe recommends her new 24k Gold
FIND OTHERS IN CHRONIC PAIN Plated or Crystal Natural Ear Seed Kit, £32, with 12
Of course, all chronic conditions are not created protocols, full instructions and tweezers available
equally, and it may feel lonely. But know there from acupips.com.

naturalhealthwoman.com
 LOUISE PYNE

The Pain
WARRIORS
Four women, for whom pain is a daily battle,
reveal their very best tips and tricks for living
life to the fullest

I
f you suffer from chronic illness, you’ll be no so thought my options were running out until I
stranger to the devastating impact that it can saw someone on television talking about medical
have on daily life. According to The British cannabis and I was intrigued. I went to my GP who
Pain Society, chronic pain (suffering that referred me to a clinic called Sapphire Medical
lasts three months or longer) affects a staggering (sapphireclinics.com) and said he would 100
48 percent of the UK population. That noted, percent support me in my decision to come off the
long-term illness doesn’t always have to rule your opioids for good.
life. Taking your health into your own hands can “I was sceptical of the new treatment at first
have a remarkable effect on how you feel both as all I had ever known about cannabis was the
physically and emotionally. Here, four women associated stigma of illicit use, but my life has
share their uplifting stories, and the measures changed so much for the better.
they’ve sought out in the hope of alleviating their I am now on just 5 mg of morphine, (compared
56 debilitating conditions. to my previous dose of 150 mg), and finally feel I
have my life back. While the pain flares up from
“Medical cannabis time-to-time, I don’t suffer with the side effects
has given me the high doses of pain killers can bring. Accessing
this fantastic medical cannabis treatment has
chance to live my given me the chance to live my life to the fullest.
life to the fullest” “I take cannabis oil two to three times daily,
53-year old former and the success of the CBD treatment now means
gymnast Carol Munro that I am finally able to enjoy all the things that
from Edinburgh suffered were once out of bounds. I’m attending concerts
a 15-year battle against chronic back regularly, (something I could never even dream
pain until she discovered CBD oil… of before), supporting my daughters through big
“I first started suffering with back pain when I was milestones in their lives and regularly go on date
11 years old. It was caused by a bulging disk in my nights with my husband again. I’m loving life
back. The pain gradually got worse through my and I feel like I am making up for lost time.’”
teens and early twenties and when paired with
flare ups of fibromyalgia, it became unbearable.
As a result, I was on an extremely high dose of
morphine for the best part of 15 years. Carol’s 3 top pain-management tips
“I was always either in pain or would have to
walk about the house to stretch out my back and 1 LOVE YOURSELF
legs. I used to cry with pain just getting a haircut, Be kind to yourself and reward the things you can do no matter
my scalp used to sting with every cut of the blades how small they are.
from the scissors I became so depressed and 2 TAKE UP A HOBBY
completely lost my purpose in life. Distraction is great for taking your mind off the pain. I took up
“To top things off, a few years ago, I noticed crocheting and I’m really quite good at making toys for charity raffles.
the pain medication I was taking was wearing off
and losing its effect, so I knew that it was time to 3 BE OPEN WITH OTHERS
try something else. I had physio for many years Talking to a family member or friend helps with releasing tension
and taken probably every opioid under the sun and worries.

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

YOUR
9-PAGE
Chronic-pain

57

naturalhealthwoman.com
 “I discovered an myself every day that I’m lucky with to have
what I have in my life.
amazing joint “I had my son in my twenties, and he’s now 14.
cream which means I I recently got married and my husband Matthew
take less painkillers” has been a huge support to me so I feel truly
Recruitment consultant blessed. Lucky for me I also have a great support
and Mum-of-one Sarah network with family and friends around me.
Duffy, from Lancashire developed “I have to take prescription painkillers,
osteoporosis and arthritis in her 20s… however I try everything I can do to take less. I
“I first developed osteoporosis and then discovered an amazing joint cream called Actimas
osteoarthritis in my twenties, but my condition Celafen (actimas.co.uk) when researching online
was missed by doctors for years as I was so young. and it’s one of the things that has allowed me to
“The first sign of an issue was when I take less painkillers. “It’s really helped with the
was 26, I tripped over a faulty pavement and inflammation from the arthritis in my hips and
unbeknown to me fractured my pelvis, hip, prolongs the times between taking medicated
spine and both my ankles. At the time they painkillers. This is a real credit as painkillers come
didn’t identify the hip, pelvis or spinal fracture with their own set of side effects which are not
as they were only looking at my feet as it wasn’t pleasant. I also take a lot of dietary supplements
a bad fall. to help my joints and I’m on the waiting list for
“Before the accident, I was a healthy rehabilitation personal training. As a result, I am
twenty-something-year-old. I walked my dog able to work so that I can manage to afford my
every day, skied, did martial arts and had never treatments. Arthritis is a dreadful thing to live with
suffered a broken a bone. I had no indication but there are ways to make the suffering that little
that I had anything wrong with my bones. bit more bearable.”
“Now, eight years later, my endocrinologist “Knowledge is power
thinks that maybe as my fractures were missed
when it comes to
for so long that is what might have triggered
my early onset osteoarthritis. I was finally fighting against
58 diagnosed with osteoporosis in 2019 – when chronic illness” Ellen’s top 3 pain
the scan showed I had the bones of a woman in 48-year-old Ellen Maden management tips
her 70’s or 80’s, and 2020 I was also diagnosed with from Surrey transformed her
lifestyle as a result of receiving 1 ENJOY PHYSICAL
osteoarthritis in my hips and prescribed various
an MS diagnosis… MOVEMENT
medications which didn’t really work.
“I was in my 20’s when I first experienced optic Find a type of exercise
“Almost all my bones in my middle to lower
neuritis, a symptom of MS. At the time, I was that you love. I’ve always
body hurt most of the time. It was exhausting
advised to live my life and not delay things like been a leisure hiker,
and affected my mental wellbeing, however
travelling, getting married and having a family which I’ve continued
I am a very strong and positive person and
because one day it would turn into MS. Then in with since diagnosis but
despite everything I have been through I tell
November 2018 I woke up numb from the waist I walk further now and
down and knowing what this meant I went to on hillier walks.
hospital. Having been sent home, the following day
Sarah’s 3 top pain I woke with neck-down numbness and couldn’t feel 2 BE MINDFUL
management tips anything, even my feet were numb. I was officially If you struggle with
diagnosed with MS when I was 43 years old. meditation, try to be
1 USE HEAT TO MANAGE PAIN
“I asked the doctors if there was anything I mindful in activity. I
A heated blanket or mat is a godsend
could do to help manage my symptoms and make can enter a trance-like
when you’re suffering pain. You can also
living with MS easier and I was advised to look at state focusing on my
soak in a heated bath for instant relief.
Overcoming MS (overcomingms.org). When I breathing and cadence
when I’m running.
2 INVEST IN A TENS MACHINE read about the programme I was instantly sold.
This is a great short term fix to help The charity sent me a copy of the book Overcoming
Multiple Sclerosis, and I signed up to join my 3 TAKE THINGS
alleviate the pain. Tens machines use a
local circle. SLOWLY
mild electric current to provide relief.
“I had three months off work when I came out Make small diet
changes. Before
3 PRACTISE DEEP BREATHING. of hospital, and every day I adapted a new part
of the programme including diet, exercise and adopting the diet, I
Breathing through the pain can
meditation. I followed a specific diet called low-fat ate a highly processed
really help. Take long deep
WFPBNO (whole food plant based no oil) and fish. typical junk based diet
inhalations and exhalations.
Before adopting the diet, I ate a highly processed but now I eat healthily.

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

YOUR
9-PAGE
Chronic-pain

typical junk-based diet. Lots of meat and dairy,

takeout, convenience food and ready meals. I
loved biscuits, chocolate, pastries and crisps.
Now, four years later, I have lost weight, have
a healthier BMI, regularly do10k runs and I’m
healthier than I have ever been. In some ways my
MS diagnosis was the best thing that could have
happened to me.
“Like so many people living with MS, I am
keen to challenge the misconception that living
with MS is a death sentence and means that you
will be in a wheelchair. MS can happen to anyone at
any time, and I passionately believe that knowledge
is power and that hope is the most important
thing in the world. I’m now an ambassador for the
Overcoming MS programme and have found a endometriosis and adenomyosis diagnosis. It was
a relief after all those years of not knowing what
59
group of local friends through the charity which has
been vital for helping myself and others to come to was wrong. I’ll never forget that day.
live well with MS.” I use orthodox medication to take the edge off of
the pain, as I also suffer chronic fatigue syndrome,
Emma’s 3 pain
fibromyalgia, and a precancerous blood management
“I retrained in condition, but I try to balance it out by means of tips
alternative medicine holistic healing. I actually retrained in alternative 1 TURN TO CRYSTALS
when I was off sick medicine when I was sick with long covid so I now Keep a worry stone in your
from work “ have various treatments in my toolkit whenever handbag. I also always
48-year old Emma Turner- a flare up occurs. I’ve trained in NLP, intuitive keep an amethyst stone in
Icke from Nottinghamshire medicine, energy healing and crystal therapy as my left bra to cope with any
retrained as a chronic illness coach after I wanted to understand more about the mind troubles that come my way.
suffering endometriosis and adenomyosis body connection. I also have regular reiki
since her teens… treatments as I think this is a godsend for anyone 2 INHALE
‘I’ve had to manage chronic pain since puberty. with chronic pain. ESSENTIAL OILS
When I started my period at 11 years of age, they When I was off sick from work I set up a Put a few drops of citrine
were always so painful and heavy but every time Facebook group for people with chronic pain. essential oil on a tissue and
I went to the doctor I was always dismissed. I It started so that we could all be together. So inhale whenever you need
was eventually put on the pill to help manage many people were asking me questions about relief from anxiety and pain.
my symptoms which was a lifeline at the time, how to cope with their pain. I quickly realised
but it wasn’t until I started IVF and came off the that this is what I need to be doing, so for the last 3 JOT DOWN
contraception that I realised the pill was masking 18 months I’ve been building my business as YOUR SYMPTOMS
my symptoms and they quickly came rushing a coach and mentor. Helping others helps me Keep a pain and
back. I had depression, muscle pain, brain fog and know I’m ‘normal’ and makes me realise that symptom diary for longer
horrendous periods. At the time it was put down there are others going through the same thing. term management. It
to me having a high pressured job and wasn’t To have likeminded people around you is so helps you to identify
really looked into, but I knew something was up. I important for progress. There is nothing more triggers and what’s
suffered multiple miscarriages and it wasn’t until satisfying than helping another human being. It’s helping your symptoms.
I was sent for an ovarian cancer test that I got my so empowering.’

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 NAIL KIND ‘BURNING Derma Warrior
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60
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lovely gift comes packaged in a gorgeous ribbon-tied gaiaskincare.com
box. £32, superdrug.com

Ayluna BEAUTY CORE HAND

Vitalising Bubble Bath TREATMENT CREAM
Enjoy a luxurious lather, immerse Beauty Core London is a
in a gentle foam and relax amongst premium cosmetic brand
traditional plant secrets with Ayluna’s founded by a pharmacist. Its
Vitalising Bubble Bath. This deeply Hand Treatment Cream is an
nourishing bubble bath with organic exceptionally gentle and caring,
eucalyptus is the perfect solution for a melt-on-the-skin formula.
tired body in need of some extra loving. Infused with mimosa and
The organic eucalyptus rejuvenates cardamom scent, this excellent
your body and mind, with 100 percent hand cream is a perfect gift of
natural ingredients, free from love for your hands. £24 (inc.
silicones, Parabens, SLS, paraffins, postage), beautycore.co.uk 61
synthetic fragrances and dyes.
£18.45, ayluna.co.uk

7th Heaven Face Masks

7th Heaven’s NUTRIACTIVE range is supported
with active ingredients at significant concentrations,
more than delivering on its promise to make a
difference. Effective, inexpensive, and loaded with
natural goodies, the trio of vegan and biodegradable
sheet masks, based on the top searched beauty
ingredients of 2022, go the extra mile in delivering
targeted cosmeceutical skincare. Just landed
and predicted to fly off the shelves at
£2 at beautygoddess.co.uk

DR.HAUSCHKA CLARIFYING
CLAY MASK
Say hello to clear and clarified skin
with the Dr. Hauschka Clarifying
Clay Mask. Simply mix the delicate
powder with water and apply to
skin to deeply cleanse while visibly
softening blackheads and minimising
the appearance of enlarged pores and
blemishes. £26.50, drhauschka.co.uk

naturalhealthwoman.com
 THE SECOND HALF OF LIFE
If you’re going through the menopause,
or know someone who is, then you’ll know
that hormonal changes during this time
can impact everything from our sleep to
our closest relationships. “Many women
have been in a long-term relationship by
this stage and the hormonal changes of
perimenopause and menopause can have
a profound effect,” says By Dr Ghazala, a
specialist in integrative women’s health for
the Marion Gluck Clinic (mariongluckclinic.
com). “Hot flushes, night sweats, anxiety
and insomnia can impact energy levels and
fatigue. Low libido is also common due
to declining hormone levels.” Hormonal
health is important in this stage of
life, so prioritise a healthy diet with
good levels of lean protein, low
processed carbohydrates and healthy
fats. “A wide variety of fruits and
colourful vegetables also provide the
antioxidants and phytonutrients that
are essential for your health,” adds Dr
Ghazala.
62

naturalhealthwoman.com
 63

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 Natural Ageing
DISCOVER THE SECRETS
TO MAINTAINING YOUTH
AND HEALTH AS YOU AGE

FIND YOUR FLOW

What is the key to living a long and happy life? According
to Maggy Pigott, author of How to Age Joyfully (VIE Press,
£12.99), it is finding your creative flow. “This occurs when a
person is physically or mentally challenged while they are
doing something they enjoy, like painting or dancing,” says
Maggy. Once you are ‘in the zone’, you lose a sense of self
and time, increasing your productivity and learning.

65

naturalhealthwoman.com
 9
ANNA BLEWE T T

little changes
for a healthy
HEART 
Find out the lifestyle habits that
will make your heart sing

S
ummer is well and truly on its way, and
what better to lift our spirits than focusing
on one of our most important organs in
our entire bodies? Let’s face it, if you can
improve your health by just one percent a day,
you’re on your way to a happier heart and fuller soul.

1 Perfect your mornings

Often our mornings are crammed with micro-
stressors, however, starting your day with exercise
or mindfulness will reduce your daily dose of
stress. “Despite everything the pandemic has
brought, people made time for self-care,” says
66 consultant cardiologist Dr Ameet Bakhai from
the Spire Bushey Hospital (spirehealthcare.com).
“Reducing stress is key to improving heart health
as stress causes blood pressure to rise, increasing
the workload of the heart. It can also lead to angina
(heart pain) or, if more severe, a heart attack.” Break 3 Break free from old patterns
your fast with oats or beans if your breakfast is “Restricting yourself isn’t a great way to live,” says
built around bread. You could even swap a few of clinical nutritionist Amaeze Madukah (lifesrecipe.
those slices each week for forms of soluble fibre. co). “Don’t deprive yourself every treat because
This handy nutrient, found in oats, oat bran, beans,
pulses and some fruit and vegetables, can help
that’s when you obsess about food.” Instead,
Amaeze recommends reframing cravings within
NH Circle
reduce unhelpful low-density lipoproteins (LDL) a healthier continuum, rather than being on or off
cholesterol levels which causes damaging the waggon. “Think, ‘I have permission to eat this
build-up and blockage in your arteries. because I want it and it will nourish my body’. A
biscuit a day isn’t going to derail a healthy lifestyle,
2 Feed your soul just make sure you’re also getting plenty of fruit,
Listening to your heart’s desire may feel like a vegetables and wholegrains, as a high fibre diet
rather abstract concept, so start small. Next time benefits your heart.” LIZ
FROST
you’re on a familiar walk, step off the path to
experience a new view. Stop for a moment to 4 Find movement you love “WE TEND TO
appreciate the scene you’re part of, and play a song Whether you embrace Pilates or resolve to hike
through your earphones that makes your heart to more far-flung outlets when you hit the shops, NOT THINK
sing. When preparing a meal, take extra time to building in more enjoyable movement will pay ABOUT OUR
watch butter melt, listen to water slowly come to dividends. “Any exercise will make a difference – it
HEARTS MUCH,
the boil or smell spices as they sizzle. Now build doesn’t have to be huge amounts,” says Dr Bakhai.
these moments into your day, taking a few minutes “A key risk factor is a sedentary lifestyle; regular BUT THEY ARE
every hour to savour the sights, sounds and smells physical activity – such as brisk walking, swimming THE MOST
all around you. What lifts your spirits? Try to make or cycling – will help to increase levels of high-
more time for the sensory pleasures that gladden density lipoprotein (HDL) cholesterol which helps
IMPORTANT
your heart. remove other forms of bad cholesterol from your ORGAN”

naturalhealthwoman.com
 Live Look
Feel
YOUNGER
LONGER
RADIANT

are all sources of fats that will help your heart

function whilst saturated fats in processed meats
or bakery items are linked to unhelpful cholesterol.”
In other words, treat yourself to some of nature’s
more decadent ingredients and mind, body and
soul will all benefit.

7 Have a tipple tactically

If your Dry January turned a bit soggy this year,
there’s still time to make your relationship with
alcohol more heart-healthy. “In small quantities,
alcohol has a relaxing effect on blood vessels and
acts as a diuretic to increase fluid and sodium
loss through the kidneys,” says Dr Sarah Brewer
(Healthspan.co.uk). “This lowers blood pressure
to a certain extent. As a result, drinking one
glass (100ml) a day of wine is generally deemed
acceptable when it comes to blood pressure
and heart health. However, a higher alcohol
consumption of three or more drinks per day
leads to sodium retention, and increases insulin
resistance, both of which can contribute towards
a state of hypertension.”

8 Have a device detox

As we stagger through the final stages of this
pandemic, many find a sense of burnout fuelled by
the constant news cycle, which feeds our anxieties 67
and lack of focus. In her book From Burnout to
Balance (£12.99, Hardie Grant), Harriet Griffey cites
a 2020 study that shows people with high levels of
burnout have a 20 percent higher risk of developing
bloodstream. Exercise will also help protect your atrial fibrillation, a heart condition that causes an
heart in other ways – it will give the muscle a good irregular and often abnormally fast heart rate and
work out, reduce blood pressure and will help can in turn increases the risk of heart attack and
control your weight and deal with stress.” strokes. Harriet recommends many small changes,
including this gem: Try plugging in your phone to
5 Heal your wounds charge overnight in another room and investing
Many of us carry deep emotional pain or trauma,
often dismissing our feelings. But unprocessed “An amazing in an old-school alarm clock. This could help to
reduce time spent looking at social media in bed
emotional harm can leave a physical mark,
according to Dr Bakhai: “Extreme emotional stress night’s sleep before sleeping and upon waking.

such as that associated with grief can cause the 9 Sleep soundly
tip of your left ventricle to temporarily dilate. This is so central An amazing night’s sleep is so central to our
is known as tako-tsubo cardiomyopathy; broken
hearts are more common than previously thought, to our concept concept of wellbeing that it’s not surprising it
also matters to your heart. Research cited by
with one study finding five percent of those
admitted to hospital with sudden heart pain had of wellbeing the British Heart Foundation suggests sleep is
involved in glucose metabolism, blood pressure
tako-tsubo cardiomyopathy.” Talking therapies are
a great way to unpack emotional baggage and start that it’s not and inflammations, all of which influence our
likelihood of cardiovascular disease. Perfecting
the healing process.
surprising it sleep hygiene will make it easier to drift off, try
to turn in at the same time, every evening; use
6 Choose healthy fats
“We all need fat,” points out Amaeze. “It has an also matters to screen limits on your devices to reduce exposure
to disruptive blue light; and steer away from
important role in our bodies, transporting certain
hormones, for example. What we should focus on your heart” taking a hot bath or shower last thing. A lower
core temperature is just the thing to help
is the type. Avocados, oily fish, walnuts and olives you to a deep, dream-filled slumber. 

naturalhealthwoman.com
 ...and relax
JAYNEY GODDARD
Our columnist explores natural ways
to reduce stress and feel more zen

S
tress is no fun. It can leave us feeling Nutrition
overwhelmed and out of control, and
unfortunately, it’s something that many
“Remember to Most people don’t equate healthy nutrition with
stress management – however, eating a whole food
of us face on a daily basis in our lives.
Thankfully, there are natural ways to help you feel
take some time plant-based diet is one of the most effective ways to
manage our stress levels. Whole food plant-based
less stressed without having to resort to medication
or therapy.
for yourself meals are high in fibre and vitamins, providing
both energy and nourishment to help us cope
The first step is to recognise when you
are feeling overwhelmed and stressed. This
and make sure with stressful situations. Eating a variety of fresh
fruits, vegetables, legumes, nuts and seeds gives
is especially important if you tend to have an
emotional reaction to stressors, rather than a
you’re giving your body the natural fuel it needs to stay calm
and relaxed. Making sure to get enough essential
rational. Once you’ve acknowledged the signs of
stress, it’s time to find ways to combat it by building
your mental vitamins and minerals through a balanced diet is 69
key for resilience-building.
resilience to stressors – so that we can cope better – health the
and here are my top tips to help you do just that: Socialisation
Mindfulness meditation
attention it Talking through any issues or worries you may
have with supportive friends, family members, and
One of the most effective methods for releasing
stress naturally is mindfulness meditation. This
deserves” colleagues can be a great way to take your mind off
stress. Being around people who understand and
well-researched technique can help you to care for you, that you can laugh with and simply
relax and gain control over your thoughts and have fun can also help to keep our stress hormones
feelings – it is especially helpful if you tend to react in check.
emotionally to stressors. Mindfulness involves By taking the time to focus on mindfulness,
focusing on the present moment, paying attention relaxation techniques, nutrition, socialisation and
to your breath, body sensations, and emotions physical exercise you can naturally increase your
without judgment or attachment. Practicing ability to deal with stress and feel more in control
mindfulness can help you accept difficult situations of your emotions. So, remember to take some
as they are, rather than dwelling on them. time for yourself and make sure you’re giving
your mental health the attention it deserves.
Movement therapies
Relaxation techniques such as yoga, tai chi, and
qigong are also great for helping you to relax. All of
these activities involve slow, controlled movements
that encourage deep breathing and muscle
relaxation. They can help to reduce stress and JAYNEY GODDARD has
improve your mood. Research also shows that a range of incredible
high intensity interval training (HIIT), running, Mindfulness and Resilience
brisk walking, dance, lifting weights and other classes and courses –
types of resistance exercise such as body-weight all the details are at
training are all very effective in helping us build JayneyGoddard.com
our resilience to stressors.

naturalhealthwoman.com
 5
N AT U R A L
COLLAGEN
BOOSTERSTry these tips for tighter skin, smoother
joints and stronger hair
70

Y
ou may be familiar with the menopause hits, our bodies cease
collagen through your skincare production of collagen altogether!
routine, but this protein gives “The common perception is that we
us far more than a youthful age depending on our genes,” says
complexion. It’s the major component Rachel Huskinson, beauty therapist
of our connective tissues, tendons, and director of SKIN Lounge, “however,
ligaments, skin and muscles. It’s what DNA only contributes to around 10
makes our tissues grow and move and percent of our overall ageing process.
yes, its presence under our skin can keep On average, 90 percent of skin ageing
it from sagging over time, too. “Collagen is based on our lifestyle, and this is
is present in the connective tissue in why looking after our collagen is so
the middle layers of the skin, where its important for us.”
The good news is the more collagen
molecule combines with other collagen
you have, the easier it is to maintain.
molecules to form a mesh-like network,”
And the more we can keep the collagen
says Dr Majid Shah, for Artistry Clinic.
we have alive and strong, the better we
“Working together with elastin, it is
will age. “Collagen is like scaffolding
crucial for providing a structure for keeping everything strong and in place,”
the skin, whilst also enabling elasticity. adds Rachel, “so if you’re looking to stay
It therefore plays an important role in young and plumped up, you’ll need
joint and bone health.” to make stimulating new collagen and
From our 20s our bodies produce protecting your current collagen your
less collagen, which can mean weaker focus.” We’ve rounded up five of the
joints, thinner hair and more sagging best collagen-boosting tips you can
and wrinkles on our faces. And when implement today.

naturalhealthwoman.com
Body + Food + Ageing + Beauty + Special + Healing + Living

“The good news is

the more collagen
you have, the
easier it is to
maintain”

71

naturalhealthwoman.com
 Body + Food + Ageing + Beauty + Special + Healing + Living

1Eat more protein

“When your body produces collagen,
it combines amino acids which you can
NH Circle 5Start using a face-cream
Pick one that contains seaweed Fucus
serratus (that’s seaweed extract to you
get from eating protein-rich foods such as and me) works as a powerful anti-ageing
chicken, fish, beans and dairy products,” compound, preventing damage to amino
says Dr Rupert Critchley BM MRCGP acids in your skin while protecting and
– GP and director of VIVA skin clinics. reinforcing cell membranes. The seaweed
“Eating foods containing nutrients and extract also stimulates the production
minerals such as vitamin C, vitamin A, of dermal collagen, hyaluronic acid,
zinc, copper and proline can also help the LIZ and elastin and research suggests that
FROST
process. Therefore ensuring you maintain a seaweed collagen helps to lessen wrinkle
varied, healthy diet can help the collagen- depth, stimulate skin renewal after free
“AS WELL AS
production process.” radical and sun damage, and regenerate
A BALANCED damaged tissue. The extract is also rich

2Use Aloe Vera

Aloe Vera is a popular ingredient in
skincare products, but why? “It’s great
DIET, I TAKE
COLLAGEN
in antioxidants called Polyphenols that
provide protection against environmental
damage to the skin by neutralising free
for fighting off free radicals,” says Tom POWDER IN radicals. Try Ishga’s Regenerating Face
Jenane, nutrition and fitness expert for SMOOTHIES Serum, for a big seaweed hit, £63 for 50ml,
natureshealthbox. co.uk, “especially thanks uk.ishga.com
to its high levels of zinc. Free radicals are the FOR AN
guilty culprits that damage cells and cause EXTRA BOOST”
ageing. If you’re fighting off free radicals
then the skin cells can continue to produce
collagen and stay elastic. Try Lamberts Aloe
Vera 10,000mg supplement, £9.89 for 90
72 tablets, natureshealthbox.co.uk

3Increase your vitamin C

Collagen is a protein made up of
three amino acids: glycine, proline and
hydroxyproline. Their triple helix formation
is its trademark and vitamin C is said to be
essential for normal collagen production.
“The process of collagen synthesis occurs
mainly in the cells of fibroblasts,” says
Majid, “which are specialised cells with the
main function of synthesising collagen and
stroma (connective tissue cells).” So up your
intake of vitamin C and look for vitamin
C-containing face creams too, to help this
vital process.

4Get more sleep

Late bedtimes, stress and
disrupted sleep patterns can all
SUPER
contribute to a decline in our
SKIN SAVIOUR
collagen levels. “Without rest,” Serums work deeper into
says Rachel, “our collagen cells the skin than moisturisers as
will not reproduce at the quality they are typically thinner and
and speed that well rested cells lighter with smaller particles
would.” So get to bed early, leave which are able to penetrate
screens out of the bedroom and through the pores.
make sure you get a good seven-to-
eight hours. Your face will thank you.
SET THE BAR
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 Natural Beauty
DISCOVER BETTER SKIN, HAIR
AND MAKE-UP NATURALLY

GLOW GETTER
75
Lacklustre skin? Rosehip oil
is a well-loved solution among
natural beauty afficionados, including
celebrities like Miranda Kerr and
Gwyneth Paltrow. The oil is rich in
essential fatty acids and famed for
its impressive abilities to fight free
radical damage, reduce scarring and
rejuvenate a dull, dry complexion.
As if that wasn’t enough, Trilogy has
improved on this with the launch of
its first hybrid skincare release: Instant
Glow Rosehip Oil (£36.50 for 30ml,
Trilogyproducts.co.uk). Sure to become
another hero product, it combines the
brand’s cult classic rosehip oil along with
added ingredients such as golden mica
pigments, to offer the ultimate barely-there,
glow-giving base. It also contains lipid-rich
squalene, macadamia and avocado for added
moisturising oomph, and VanilleActiv2 – derived
from vanilla beans – with lipid-rich properties to
boost natural collagen production and smooth fine
lines. This multi-tasking dry oil is easily absorbed
into skin and can be used as an illuminating primer,
a golden skin highlighter or your everyday antioxidant-
rich barely there base. Yes please!

naturalhealthwoman.com
 rose quartz dust, I was wary
M Y FAV O U R I T E (memories of those scratchy nut
shells!) – but in fact, the particles

FACIAL are rounded and very kind to

skin, while leaving it clear, bright
and nourished. Organic

EXFOLIATORS rosehip oil boosts cellular

renewal; it’s a renowned
botanical treatment for
This month our columnist, Josephine scarring, too – and there’s
a pretty rosy scent.
Fairley, tells us her top picks for buffing
and smoothing the complexion 3 This Works Morning Extract
Multi-Acid Pads (£33 for 60
pads, thisworks.com). Now

O
nce upon a time (and don’t better. I love a mask, in particular, after
tell a soul, but I’m old enough exfoliating – I sometimes swear I can for something completely
to remember), pretty much hear my skin drinking it in). The following different: these biodegradable
the only facial exfoliator on all harness the power of naturally cotton pads are infused with a
the market was made with quite crudely brightening ingredients, and there really blend of AHA fruit acids, balanced
crushed nut shells. It did the trick – is nothing like exfoliation, I promise – by calming ingredients like liquorice
because one of the very quickest fixes for kind exfoliation, that is – to help get your and azaelic acid. They’re suitable
skin is to slough away dead cells from the glow on. for treating breakouts – but I like to
surface, revealing brighter skin beneath swipe one over my face, at least twice
– but the facial exfoliators I’m showing 1 Jane Scrivner Whipped Butter Polish a week, such an easy-peasy way to
here are, happily, a quantum leap Facial Exfoliator (£41 for 50ml, sweep away dead cells. (It’s staggering
forward from that unsophisticated (and janescrivner.com). I was introduced to how grubby they look, even though
yes, scary!) product. this during a facial from Jane herself I cleanse religiously).
76 Today, sophisticated formulations (perk of my amazing job!), falling for
4 CV Age Defy+ Soft Buff Skin
harness ingredients like fruit acids its lusciously buttery formula, in
(AHAs) and enzymes, which gently which ultra-fine bamboo powder is Exfoliator (£26 for 30ml,
dissolve the bonds between dead skin suspended. Skin gets serious TLC from greenpeople.co.uk).
cells, as well as exfoliating particles to deeply nourishing jojoba and mango From the range created by
physically buff our faces; all of the butters, cucumber seed oil, with Green People’s founder,
following, meanwhile, are kind enough cinnamon and cardamom to fight Charlotte Vøhtz, a
even to use on my often-touchy, blemishes, tone and plump.
sensitive complexion.
Exfoliators are especially useful at 2 Evolve Rose Quartz Facial Polish
this time of year, I think, when many of us (£22 for 60ml, evolvebeauty.co.uk).
are suffering from a sort of post-winter When I heard this
‘dinge’. I reach for one of these, two or contained
three times a week; afterwards, my skin crushed
looks smoother, feels softer, radiance is
restored and skincare simply sinks in

1 3 4

2 5

naturalhealthwoman.com
 certified organic, concentrated formula; a little
of this creamy scrub, massaged into skin, goes
a long way. Remove all traces with a soft, warm,
water-soaked flannel, to reveal glowier skin,
thanks to a blend of cell-loosening pineapple
enzymes and bamboo scrubbing particles,
delivering a double exfoliation whammy.

5 Botanics All Bright Purifying Face Scrub

(£5.49 for 75ml, boots.com). Always good to
have an almost pocket-money-priced option,
alongside the more luxurious choices, and this
offers great value. With a pretty, freesia scent,
this creamy exfoliator is powered by AHA
(alpha-hydroxy) fruit acids, rather than
physical particles – so do be aware, if you’re
sensitive to AHAs. (I sometimes am, but had
no problems here. Just saying.)

NH loves
Q+A Apple AHA Exfoliating Gel (£8.50,
qandaskin.com). Gentle but powerful,
this contains apple fruit extract, naturally
occurring lactic and malic acid and 77
glycolic acid to help you massage your
way to brighter skin.

JO FAIRLEY is
the co-founder
of Green &
Blacks and
author of The
Beauty Bible.
Head online
to see her
latest projects
at josephine
fairley.com

naturalhealthwoman.com
 Natural Definition

Raise your Brow Palette, £23,

nudebynature.co.uk

BROW GAME
Tested by senior content writer Daniella: “I’ve
tried to emulate the fluffy Emily-in-Paris-style
eyebrows before but who has the time for all
that grooming and maintenance, really? So, if
Here are the best natural brow products you prefer your arches neat and tamed like me,
it’s well worth picking up the Natural Definition
the Natural Health team swear by Palette from Nude by Nature. The sleek, travel-
sized palette comes with two powders that can be

M
ost of us know that a really great set of used alone or blended together to achieve filled
eyebrows can enhance, lift and shape and groomed brows, while the luminous highlight
our features, and the good news is, shade helps further brighten and accentuate
even if we aren’t naturally blessed with the arch – genius. The buildable formula is also
a full, bushy pair, we can now fake it to make it with made from dreamy, natural ingredients like sweet
some amazing natural beauty buys. This month, the NH almond oil and desert lime, and the three shades
team have tried and tested an array of waxes, gels and help me achieve a natural finish, every time.”
pomades that promise natural strokes and face-framing
feathering – here's how we got on...
Tropic BROW BOSS
defining pomade, £8,
tropic.com
Madara Grow and
Fix Tinted Brow Gel Tested by commercial content creator Rae: “Adding
78 in Frosty Taupe, £21.95, the Tropic Brow Boss pomade to my make-up kit
naturisimo.com has definitely levelled-up my brow game. It’s made
with clever natural ingredients such as fractionated
Tested by editor Holly: “Unless you’ve been coconut oil and shala tree resin, which not only
under a rock lately, you’ll know that mushroom allows the pigment to glide through the hairs,
skincare is having a moment, and it’s made its thickening and shaping the brows, but it also keeps
way into our brow products, too. This tinted brow it in place with no flaking or fading. Tropic also has
gel from Madara includes Chanterelle fungi rich this product in a powder formula, which you can
in growth vitamins and essential nutrients for apply for added texture and fluffiness. What’s great
healthier brows. Not only this, the natural tint gives is the pomade also doubles up as an eyeliner, so
an instantly fuller look and made my eyes seem it’s perfect for a more impactful smoky eye look. A
wider and brighter. It’s easy to use and has already night-out essential for me, now!”  
become an everyday staple in my make-up bag.”
Ilia Essential Brow Gel,
£25, naturaisimo.com,
iliabeauty.com
Naked Brow, £29.99,
nakedco.com Tested by content creator Liz: “I
grew up in the 90s where brows were just a
Tested by senior content creator Laura: “As whisper above the eye. Applying anything
someone who succumbed to the 90s trend for too heavy feels really wrong to me, so,
overplucked eyebrows, these days I’m always on despite having dark brows I opted for the
the lookout for anything that will help to thicken my lightest shade of Ilia's brow gel. I loved
thin arches. I had high hopes for this plant-based, the way it made my brows stand up and
growth-stimulating brow serum, which promised instantly look fuller and shinier. The smidge
thicker brows in as little as 21 days. After a month of colour was just perfect for my taste, and
of use, I’m not going to be rivalling Lily Collins’ all the little gaps from past overplucking
magnificent eyebrows anytime soon, but I’m were filled in. Not only that, but it stayed
delighted with the results. The tiny hairs around on all day. I'll definitely be exploring more
my brows have grown fluffier and fuller – success!” ways to dress my brows now.”

naturalhealthwoman.com
Clean without Compromise
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ecozone.com
 L AUR A COPPOCK

Energy Healing
SKINCARE Want to glow from within? Crystal-infused skincare
could be the answer you’ve been looking for. Here’s
how to polish up your beauty routine

U
nless you’ve been living under a health,” Jessica explains. But it’s more than
rock (excuse the pun) you’ll be well just that. “Crystals have a calming and cooling
aware of the healing properties effect on the skin, which helps to soothe and
of crystals. Since ancient times, refresh your skin after a long day. The cool
people have been tapping into the beneficial touch of the crystal reduces inflammation,
effects of crystals by placing them in their while also promoting relaxation and a sense
sacred spaces, holding them or wearing them of calm,” she adds. “All of these benefits are
80 as jewellery. Fast forward to today and our combined with the energetic properties that
obsession with gems hasn’t diminished, with can positively impact your mind, body, and
‘crystal core aesthetic’ having notched up more
than 34 million views on TikTok alone. And “This holistic spirit. This holistic approach to skincare helps
you to create a truly all-inclusive experience,
‘jade roller’ has more than double that number
of views. More and more of us are harnessing
approach where your skin is not only being cared for
but your entire being is left feeling balanced
crystal healing as part of our skincare as well as
self-care regimes.
to skincare and rejuvenated.”

“Crystals have become a popular addition

to many people’s beauty routines. They offer a
helps you to ALL THAT GLITTERS
However, it’s important to understand which
natural and holistic way to improve your skin’s
appearance and health, as well as enhancing
create a truly crystals are safe for skin contact, Jessica warns.
So, what should we be looking out for when
your energy through crystal healing,” says
Jessica Lahoud, author of Crystal Companions:
all-inclusive it comes to crystal skincare gadgets? “When
choosing a crystal facial tool, it’s best to be
An A-Z Guide (Rockpool £14.99). “With a
growing interest in self-care and natural
experience, cautious and carefully select the right one
for you from the seemingly endless options
beauty, crystal facial tools such as gua sha where your skin available,” advises Jessica.
tools, crystal cooling masks, and crystal face “It’s important to note not all crystals are
rollers offer a unique and effective way to is not only being safe for using on your face or massaging into
enhance your skincare routine.” your skin and once you add oils or creams to
cared for but the equation you run the risk of the moisture
UNEARTHING WHAT WORKS
So, what are the tangible benefits of using your entire being entering into the mineral and then leeching
out onto your body. To be safe, stick to
these beauty tools? “Crystal gua sha massage
tools offer a unique way to improve skin health is left feeling tools made of jade and quartz (clear quartz,
amethyst, rose quartz). These crystals are safe
and appearance while bringing you closer to
nature. And, regular facial massage has been
balanced and to use on your skin without the risk of exposing
yourself to toxic minerals that can build up
shown to improve blood circulation, reduce
puffiness and wrinkles, and enhance skin
rejuvenated” in your body.” Special stones have healing
properties that go beyond the physical, too,

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

81

SKINCARE
WITH SOUL
Gemstone expert Jessica tells us the
healing properties of some popular
crystals that you can incorporate into
your beauty routine...
• Jade boosts your life force energy
and helps to promote health
and happiness.
• Amethyst brings alignment
to your mind, body and soul.
• Rose quartz encourages you
to open your heart to all kinds
of love, including self-love.
• Clear quartz promotes mental
clarity, shifting your energy to uplift
your spirits.
• Smoky quartz emanates a calming
energy that reduces stress and helps
us to move forward with action.

naturalhealthwoman.com
 so incorporating them into your self-
care routine can amplify the benefits.
For example, as Jessica tells us, rose
quartz is also a heart-opener, and can
aid feelings of self-love. To help you
select your tool of choice, check out
Jessica’s guide to the healing effects of
different crystals on the previous page.

DISCOVERING NEW GEMS

The beauty benefits of crystals don’t
finish there, with a wide choice of
brands offering skincare formulations
harnessing the anti-inflammatory,
soothing, rejuvenating powers of
gemstones.
“From crystal infused serums, to
facemasks, and even make-up, there is
now a wide range of skincare products
that utilise the benefits of crystals,” she
says. “Provided you buy from a known
and reputable brand, these are a great
way of incorporating crystal products
into your skincare routine safely.”
82 With some well-chosen products
and regular gua sha or jade roller
massage, your complexion will be
sparkling in no time.

GLOW UP
Crystal treatments are set to be a big spa
trend this year, according to the Spaseekers.
com 2023 Trends Report, which found
that searches for crystal healing massages
are up by 91 percent. For the ultimate
mind-body pampering treat, try the new
ESPA Modern Alchemy Ritual Treatments,
which incorporate jade rollers, crystals,
moonstones and more. The therapies begin
with a foot bathing ceremony using healing
basalt magma stones and grounding
crystals, including hematite and clear
quartz, to help with connection, and finish
with a purifying sage ceremony. Choose
from the Harmonising and Empowering
rituals available at The Spa at Bedford
Lodge Hotel in Newmarket, Suffolk
(bedfordlodgehotelspa.co.uk).

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

LITTLE GEMS Top products to add to your wish list...

Jade gua sha facial Elemis Pro-Collagen The Organic Pharmacy PMD Rose Quartz Gaia Crystal Purifying
massager set, £9.99, Quartz Lift Serum, Rose Diamond Gua Sha, £39, Mask, £38,
tkmaxx.com £120, uk.elemis.com Eye Cream, £95, uk.pmdbeauty.com gaiaskincare.com
theorganicpharmacy.com

83

ABOUT THE EXPERT

Jessica Lahoud was born into
the gem industry and is the
author of Crystal Companions:
An A-Z Guide (Rockpool £14.99).
Find out more about crystals
and rituals in Jessica’s book and
follow her on Instagram
@mineralism_aus,
@jessalahoud

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 Natural Healing
SIMPLE STEPS TO BALANCE YOUR
MIND, BODY AND SOUL
COMMIT TO 365
DAYS OF SELF-LOVE
Self-love needs to be the foundation that
you lay first, and then the second step is
to build the details of your life upon it. To
make this commitment, get a calendar
and mark the day you plan to begin.
Then, mark the day you plan to
end, 365 days later. Once you have
done that, it is time to make the
actual commitment. For exactly
a year, every single day, you are
going to commit to live your
life according to this mantra:
What would someone who
loves themselves do? This
sounds simple but it would
benefit you to say it out loud right
now: “What would someone who loves 85
themselves do?” Get used to it, because
you are going to be saying it all the
time. You are going to ask
yourself this question any
time you have to make a
decision, no matter how
small or large.

naturalhealthwoman.com
 LIZ FROST

ool To Be Ki
I t ’s C nd

ARE YOU A
CATASTROPHIST?
Learn how to surf the waves in life, rather than
allowing them to pull you under, with a little
help from our experts...
e’ve all been there, your child

W has a runny nose that won’t

quit, and you begin to run
through scenarios in your
mind: they’re going to get sick and miss
school; the rest of the family will catch it;
I’ll need to stay home to take care of them
and my boss will be angry; I might get a
86 warning, or worse, lose my job; ‘If we can’t
pay the mortgage, we’ll lose the house,’ you
think... Or you’re in a relationship and your
partner is a bit ‘off’, so you entertain the idea
that something is wrong, and next thing you
know, you’re full-blown believing they don’t
love you anymore and you’re about to break
up. Deep down, you know that things will
most probably be fine, but your mind seems
insistent on spiralling, and before you know
it, you’re full-blown catastrophising.
According to Clare Deacon, positive
psychology coach and therapist (happycoach.
com), this can be our brain’s way of keeping
us safe from potential danger. “Our mind
and body are designed to protect us and to
work in unison,” says Clare. “Our brain is
constantly scanning our environment for
dangers, so it is ready to signal to our nervous
system that action needs to be taken.” “Focusing on full attention to the task or people we are
engaged with.” So, how can we stay firmly in
However, a person that regularly
catastrophises spends a lot of their time in the good in the here and now when our brains want to
catastrophise? Read on for our experts’ tips.
‘future-thinking’; asking themselves ‘what if’
and ‘supposing that...’ Mindfulness teacher your life helps Practise mindfulness
Lucy Woods (presenceofmind.life) says,
“When we mentally time travel (to the past to maintain a “The practice of mindfulness can help you
stay grounded, in the present moment,
or the future) it means that we are not fully
present with whatever we are doing. This can positive outlook” allowing you to observe your thoughts
without judgement,” says Clare. “Not only
lead to disconnection from the experience
of being here now and from giving our Clare Deacon can this be useful in stopping yourself
from spiralling it can also be a preventative

naturalhealthwoman.com
Body + Food + Ageing + Beauty + Special + Healing + Living

measure, the more you engage in the them true. Can we see thoughts as just
practice the more instinctive it can become. products of our busy minds trying to keep
Calming the nervous system and improving us safe? Some thoughts are helpful and some
your overall wellbeing so you feel aligned are not. Learning how to notice thoughts as
and in control of your life.” just thoughts can help us to decide which
ones are useful, for example, our best creative
Let go of what you can’t control idea and which are not, for example worrying
“As an example, you need to catch a train about whether the parcel I sent will turn up
and you are worried you might be late, on time.”
or you won’t get a seat. What is in your
control?” says Lucy. “Checking the train Practice self-care
gets you in on time and being on time for “Taking care of yourself physically,
the train are both in your control. Worrying emotionally, and spiritually helps build
that it might break down or that you may resilience and reduce the impact of stress,”
have to stand are not. So, if that were to says Clare. “For example, it’s important to
happen what could you then do that would ensure you get enough sleep; during sleep
be helpful? Perhaps ensuring the battery on the brain is able to process negative thought
our phone is charged so we can call someone patterns whilst also enhancing positive
if we need to. Can we then let go of those emotions. Also, by exercising and eating
things that are out of our control?” well reduces your susceptibility to mood
swings. Avoid processed foods and take
Try relaxation techniques care of yourself physically, this also has an
“Engaging in various relaxation techniques impact on your self-esteem and self-worth
can help you manage stress and anxiety which empowers you to take control of your
reducing the urge that allows your negative life enabling you to feel prepared for life and
thinking to spiral,” says Clare. “Activities such difficult situations as they arise.”
as deep breathing, hypnosis, meditation, 87
emotional freedom technique (tapping), Nurture your PNS
and yoga, can all help decompress your “Engage in activities that support
thoughts and feelings. These techniques engaging the Parasympathetic Nervous
help release tension and reset your nervous System (PNS – also known as the rest and
system so you can achieve a more balanced digest system),” suggests Lucy. “Breathing
parasympathetic state. Proactively managing exercises, yoga, meditation, walks in nature
your wellbeing enables emotional resilience.” etc. all support in soothing the body and
mind. We need to actively create time to
Practise positive self-talk put the body into the state where it can rest
“Improving your self-belief, focusing on and heal, particularly if we find that we
your strengths and abilities, recognise are often in a hyper vigilant state.”
your accomplishments and how you have
managed previous situations can all have Engage in gratitude
a positive impact,” Clare says. “Forgive “Focusing on the good in your life helps to
yourself with mistakes you may have made maintain a positive outlook,” says Clare.
when you didn’t know better. Use phrases “It can help you put challenging situations
such as “I can handle this”, “I have access into perspective focusing on abundance is
to resources that can help me”. The practice empowering it leads you to having the belief
of self-talk is a muscle that needs to be of having control and influence over your life
exercised especially for those experiencing and its outcome.”
issues of low self-esteem. Identifying three
positive things about yourself in your daily Take Action
self-care routine can help refocus your mind.” “Ask yourself what one step you can take to
make a difference in the situation you are
Separate thoughts from facts facing,” Clare adds. “How can you make
“Our thoughts are not facts,” says Lucy. yourself feel safe in situations that cause you
“We humans are very creative; our active anxiety? Ask yourself what it is that you need,
imaginations can make up all sorts of what is triggering the negative response?
possible scenarios but it doesn’t make Explore and understand what is possible.”

naturalhealthwoman.com
 R AE DEL ANIE PASSFIELD

“You don’t
Healing need to be in
pain to visit

HANDS
Discover how working with an osteopath could
an osteopath
and can benefit
from things
be the secret to unlocking your best health like improved
mobility and
W
hen learning about holistic illnesses, along with an overview of your
health and the multitude of
ways in which we can support
lifestyle, diet and hobbies, as well as your
personal and professional circumstances,
circulation”
our bodies’ natural capacity posture at computer, for example.
for healing, it wouldn’t be long before you “By focusing on the diagnosis,
stumble upon the world of osteopathy. treatment, prevention and rehabilitation of
This therapy technique has been around for musculoskeletal disorders, osteopathy can
hundreds of years – it was first developed in help to treat the effects of these conditions
1874 – yet still hasn’t quite hit the mainstream. on patients’ general health,” she says.
But, for those of us who know of its
potential, osteopathy can have a profound IN HARMONY
impact on how we think about and approach By looking at the body as a whole, osteopaths
88 our health. So, what can we learn from work to restore balance within the bodies’
osteopathy, and how can we get the most interconnected systems. “The underlying
out of this treatment? principle is that the health and wellbeing
of an individual is based on the muscles,
HOLISTIC APPROACH skeleton, ligaments and connective
Osteopathy is a system of manual medicine tissue working at their best together,”
that diagnoses, treats and helps to prevent says registered osteopath Phyllis Woodfine
problems arising within the musculoskeletal (phylliswoodfineosteopath.com).
system. By correcting the body’s structure “Osteopaths can help to enhance overall
via manipulative techniques and gentle health by aiding circulation, reducing stresses
stretching, an osteopath aims to create and strains in the muscles and joints and by
the perfect conditions to facilitate healing. addressing structural imbalances, so you don’t
“First and foremost, osteopathy is need to be in pain to visit an osteopath and
a manual therapy that has a patient-centered can benefit from things like improved mobility
approach to health and wellbeing,” says and circulation on a maintenance basis.”
Stephanie James, Lead Osteopath and Similar to the synergy inside the human
Director of The Osteoperformace Clinic body, osteopathy works best when applied in
(osteoperformance.co.uk). harmony with other body-based therapeutic
People most commonly seek an osteopath modalities, such as physiotherapy and
when experiencing back or neck issues acupuncture, as part of a wider treatment
or a sports injury, as it can be an effective plan towards recovery or wellness.
treatment in restoring the natural curvature “Recently, I treated a patient who suffered
and alignment of the spine. But an osteopath from a rupture of knee ligaments further to a
will do more than simply look to treat these skiing accident,” Stephanie says. “While her
symptoms in isolation. team of surgeons and physiotherapists were
Stephanie explains: “In order to doing an excellent rehabilitation work, I was
understand your specific case, an osteopath able to release areas of tension in her lower
will ask you questions on your medical back, hips, ankles that greatly accelerated
history, including previous injuries and her full recovery. As a team, we work better.”

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

89

naturalhealthwoman.com
 THE SUBTLE BODY ADDED BENEFITS
So, what exactly can you expect In addition to its potential for physical
during an osteopathic consultation? recovery and health, osteopathy offers
“After asking relevant questions about a host of other wellbeing benefits,
your specific case, an osteopath will ranging from improved digestion,
examine you and ask you to do a series fewer or less severe headaches and
of movements and possibly carry a general sense of improved wellbeing.
out some clinical or orthopedic tests. “The vast majority of my patients
This includes using gentle stretching, report an immediate state of relaxation
massage and repeated movement or and calm that helps them greatly
manipulation of joints,” says Phyllis. in their recovery,” Stephanie says.
Osteopaths are trained to “What’s more, by working on the
examine areas of the body using lymphatic drainage, thoracic and
a highly-developed sense of touch, cervical spine, we can also make a
known as palpation, to determine difference for patients suffering from
conditions and identify the body’s chronic fatigue syndrome (CFS) as
points of weakness or excessive strain. well as Long Covid.”
“The body is in constant motion In such cases, an osteopath
and so are its parts: muscles, tendons, may use a treatment called the
organs, blood vessels, fascia, bones, etc. Perrin Technique, which focuses
We are trained to feel the very subtle on increasing the potential of the
movements and quality of tissues,” lymphatic drainage throughout the
Stephanie explains. whole body.
90 “An osteopath develops their sense “In the Perrin Technique, the
of palpations with experience, learning osteopath will manually stimulate
how to listen to the body, identify areas the fluid motion around the brain
of lesions and treat accordingly. and spinal cord,” Stephanie explains.
“We often use the analogy of “Massage of the soft tissues in the head,
a sommelier who after years of neck, back and chest directs toxins
experience is able to be specific about out of the lymphatic system and into
the grape and location of the wine by the blood, where they are eventually
simply tasting it. Developing our sense detoxified in the liver.
of palpation is a very similar experience “Free of toxins, the nervous system
for osteopaths, except for us, it is all begins to function more normally.
about the hands,” she says. Providing the patient doesn’t overstrain
themselves, symptoms of CFS and
Long Covid should gradually improve
– some even become symptom-free.”
An osteopathic approach teaches
us that our wellbeing is interconnected
and specific health concerns need
not exist in isolation. By tapping in
to the power of our bodies’ natural
intelligence and taking advantage of
the various therapeutic modalities
available to us, we can better support
our health and vitality throughout life.

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

5 WAYS TO GET
THE MOST OUT OF
YOUR OSTEOPATHY
APPOINTMENT
• Ensure your osteopath is registered
on the General Osteopathic Council
(GOsC) Register.
• Follow the advice (diet or exercises).
Osteopaths love to empower patients
and you will work better as a team.
• Be aware that sometimes the cause
of the problem may be in a different
area to the site of pain so they may
need to examine your whole body.
• Try to bring any medical records or
information relevant to you to your first
appointment and don’t be afraid to
ask questions.
• Do be patient and remember
healing takes time – you may need
more than one treatment to help you.

91

“The vast majority of patients

report an immediate state of
relaxation and calm
that helps them greatly
in their recovery”

naturalhealthwoman.com
 5
JOANNA HARRISON

right-of-passage
ARGUMENTS
Author Joanna Harrison reveals the discussions that can
make or break a couple, and how to have them well

L
et’s face it, nobody likes arguing 2 FAMILY – AKA YOUR
with their partner. It raises our blood FAMILY DRIVES ME CRAZY
pressure, makes us feel stressed This in-law argument also stands for the
and upset, and temporarily makes inevitable differences and conflict that come
us feel negatively towards the other person. from having grown up in different family
But... how great is that feeling after a big atmospheres. Each family has its own culture
disagreement, when the dust has settled; and when two people start living together it can
you’ve both had your say, and you’ve come be a real surprise to find the different attitudes
to a better understanding? Some even say and ways of doing things that they have.
they feel closer after an argument than before, This might be in relation to the household
when perhaps they have bottled up a series stuff – different levels of mess tolerance are a
of little niggling irritations about their partner. real flash point – but also to deeper stuff like
92 With this in mind, we enlisted the help of what they each particularly care about when
Joanna Harrison, author of the book: it comes to how to raise their children. When
5 arguments all couples (need to) have and there are arguments in this area it can be really
why the washing up matters to share her helpful afterwards when things have calmed
wisdom on the arguments we should be down to take time to be curious about where
having to bring us closer together. each other is coming from and what matters
to them in relation to a certain issue, however
1 COMMUNICATION – AKA
YOU NEVER LISTEN TO ME
unimportant it seems to their partner.
Essential tip: be curious about differences
“Be curious
We come into relationships with expectations
and hopes that our partners will understand
in the context of each other’s family – ask ‘how
did your family shape your attitude towards x ?’
with each
where we are coming from and that they other about
will understand what we mean when we say 3 ROLES – AKA YOU
something to them. The reality is that even when NEVER PUT THE BINS OUT what each
we spell something out to our partners, they may Arguments about when the bag needs
understand it in ways we hadn’t imagined (or not changing, who is going to take it out of enjoy
understand it at all). This can be really frustrating
and lead to all sorts of crossed wires that cause
the bin and who is going to remember
to take the bins out on the right day are physically...
disappointment and arguments. However, if a
couple can reflect after an argument in this area
important in themselves. At a deeper
level these arguments are symbolic of this can
on how they may need to work harder than they
thought to explain themselves to each other, they
all the negotiations that are required in
a relationship to work out what needs
really be a
may actually start to be able to communicate
better with each other rather than hoping that
doing, who does what, and how both
people in it feel about the jobs they have
creative
they are both mind-readers.
Essential communication tip: start a
to do in the relationship. In both cases,
if these questions don’t get tended to,
kind of
sentence with an ‘I’ not a ‘you’ – e.g. ‘I am upset
that the dishwasher needs unloading again
then things can start to smell. Nothing is
more corrosive to a relationship over time
conversation
and I need you to help me with it’ rather than
‘Why do you never unload the dishwasher?’
than one person feeling unacknowledged
and overworked. Different jobs in a
to have”

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

93
relationship get different visibility and What is needed instead of an accusation of
making sure that unseen jobs such as an over-reaction is conversation between
emotional labour get acknowledgement both of them to understand what this phone
and gratitude is really important. situation means to them both.
Essential tip: Build your own kind of Essential tip: talk with each other about
‘couple HR function’ where you think what being apart means to you and what you
together about your workloads, express need in this area. Whether that’s on a phone
your feelings about different aspects of the or a trip away.
different work you do and make sure that
you both feel acknowledged for your 5 SEX – AKA ARE WE DOING IT
different roles. WELL/ENOUGH/TOO MUCH?
Bodies and sex are the area that is so often
4 CLOSENESS – AKA most difficult for couples to express any
WHY ARE YOU ALWAYS disagreement about, often keeping their
ON YOUR PHONE? feelings or frustrations to themselves because
Couples need to work out what distance it feels so sensitive to raise issues in this area
and closeness works for them and these and anything that is said might feel like painful
are sensitive areas that can sometimes criticism. People also often seem to feel that if
stir up the most intense feelings, to the you need to talk about your sex life then it is a
surprise of one person in the relationship. sign that there is something incompatible or
For example, one person feeling that wrong with it. However, when couples are able
they are innocently being on their phone to talk more about what they enjoy physically
5 Arguments All
may stir up some intense upset or angry and to be curious with each other about what Couples (need to)
feelings in their partner that, to the person each enjoy physically, this can really be a have and why the
on their phone, seem unreasonable or an creative kind of conversation to have. washing up matters,
over-reaction. However, it doesn’t really Essential tip: Communicating more by Joanna Harrison
(Souvenir Press).
get couples anywhere for one of them to openly and honestly about sex and bodies
claim that the other one is over-reacting. can stop unhelpful narratives building up.

naturalhealthwoman.com
94

naturalhealthwoman.com
 “If you’re always racing
to the next moment, what
happens to the one you’re in?
Pause, rest and reset”

95

naturalhealthwoman.com
 REWRITING
THE RULES
Pioneering organic beauty since the
early 90’s, meet Green People Founder
and CEO, Charlotte Vøhtz

organic health and beauty products.

C
harlotte Vøhtz began her These childhood memories would go
mission to bring organic skin on to influence the ingredients Charlotte “For five years nothing changed, then,
care to the mainstream in 1994, uses in her own skincare formulations, one day in 1999, I received a fax from The
when she was determined to later shaping the brand we now know as Soil Association, inviting me to join their
provide a more natural way to manage Green People. committee to help write organic standards
her young daughter’s eczema and for health and beauty products,” Charlotte
skin sensitivities. LIGHT-BULB MOMENT recalls. In 2002, Green People went on to
Today, her skincare brand, Green Charlotte’s key motivation for creating an become one of the first brands to have
People, is a leader in the organic beauty organic beauty company came from a certified organic beauty products.
96 industry with over 160 unique products passionate desire to help treat the eczema Having helped to rewrite the rules
and more than 270 awards under its and allergies that her daughter, Alexandra for organic beauty with her colleague Ian
belt. To this day, Charlotte still personally Kay, suffered as a small child. Taylor, Charlotte’s mantra remains to this
oversees each and every formulation, “No parent wants to see their child day: “Never give up, and don’t be afraid
ensuring each is made with sustainably- in discomfort,” she says. “I knew steroids to be a pioneer. We’ve been ahead of our
sourced ingredients that can be traced would thin her skin and I threw all my time in product development and to see
from farm to finished product. energy into sourcing a gentle but effective organic become the norm, not a niche,
Here, we discover the story of alternative. I did a lot of research and has been an incredible journey.”
how Green People came to be and discovered that a brand only has to use greenpeople.co.uk
how one woman’s mission became her less than one percent natural ingredients
unending passion. to claim their product is natural.”
“This was a turning point for me, my ORGANIC
EARLY INFLUENCES light-bulb moment. I was determined
SKINCARE
As a child, Charlotte learned to respect the to make sure parents had skincare they
natural world and came to understand its could trust and apply to their child’s skin for spring
benefits from her closest family members.
“Growing up in Denmark just 10
with the confidence that it was genuinely
natural and effective. I knew a thing or
time
minutes from the sea, I would regularly two about making my own salves and Scent Free Facial
spend time at the beach with my family,” balms from natural ingredients and Sun Cream,
Charlotte recalls. “My mother would dip from that frustration and determination, £25.50 (50ml)
me in the sea and explain the natural Green People was born,” Charlotte says.
benefits of seaweed whilst she gently One Balm,
rubbed my skin with antioxidant-rich ORGANIC REVOLUTION £22.00 (30ml)
algae,” she says. In the early days of Green People, there
Charlotte’s grandfather, who was a were no standards for natural and organic
medical doctor and pharmacologist, often cosmetics – organic certification only
experimented with formulating his own applied to food and drink. Committed to
creams and medicinal lotions, something building a brand that made a difference,
which enthralled Charlotte greatly Charlotte approached the Soil Association
through her early years. to encourage them to form standards for

naturalhealthwoman.com
 Your New
Favourite Mug.

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naturalhealthwoman.com
Natural Living
DISCOVER THE LATEST HOME AND
FASHION TIPS, FOR A GREENER, OFF THE
HEALTHIER LIFE WALL
If you have excess
wallpaper left
over from a recent
decorating project,
refrain from chucking
it out. “One of the
easiest ways to upcycle
with wallpaper is by
creating your own
framed artwork,”
advises Calum
Henderson from
I Love Wallpaper
(ilovewallpaper.
co.uk). “You could also
transform a boring set
of shelves with leftover
wallpaper too.” 99

naturalhealthwoman.com
 S tars
SCORPIO October 23 - November 22
Hard work will be unavoidable so turn your
attention to boosting your stamina and
staying fit. Luckily the affectionate support
of a close partner will be on offer and you’ll
benefit from their advice. Try not to be edgy
about family differences. Be patient and
tolerant. Togetherness will be the key to
your contentment.

SAGITTARIUS
November 23 - December 22
Find out what April 2023 Loved ones will boost your morale and
you’ll meet equally positive responses at
has in store for you work. There will be a financial dilemma
requiring patience and resourcefulness to
TAURUS resolve. Later you’ll be refusing to budge
but being strategic will work better than
APRIL 21 - MAY 20 being too confrontational.
Keen to race ahead you may get frustrated
since progress will be slow with a pet CAPRICORN
project. Be patient and soon you’ll be December 23 - January 20
shooting ahead. In quiet moments you Contented within yourself and happy at
will be content in your own company and home, you’ll be ambling along at a slower
happy to reflect over recent events. Later pace, keen to shut out too many demands
you’ll need to tap dance your way round from elsewhere. You’ll ponder over ideas
one obstacle or tricky companion. for expanding at home to allow for more
entertaining. Your mischievous line in jokes
GEMINI May 21 - June 21 will keep everyone you meet entertained
100 You won’t go short of lively company or all month.
advice. Your optimism will stay high and
your exuberance will bring results. Though AQUARIUS January 21 - February 19
you’ll gain the respect of the right people if You’ll be zipping through a busy schedule
you take your responsibilities seriously as with plenty of lively conversations. You’ll also
well and don’t try to cut corners or go for grab the chance for heart-to-heart chats with
quick fixes. Later you’ll slow down and let loved ones. What is vital with Pluto now in
others take the strain. Aquarius is that you clear space to ponder
on the far-reaching changes which it will
CANCER June 22 - July 23 bring. Self-understanding will be key.
Your assertive approach may stir up VIRGO August 24 - September 23
odd arguments but will get results. A Luck will be on your side bringing money PISCES February 20 - March 20
triumph or two will boost your reputation. and generous support. Even better you’ll Several triumphs with money and other
Whatever you tackle will work out better see positive changes moving you closer to tasks will keep you smiling. Tempted to
and faster than you expect. Warm-hearted a future of your dreams. Leaving the past spend like mad you will be sensible to save
friends will offer fun invitations. You behind won’t prove a strain or leave regret. for a rainy day. After the 11th you’ll spend
will also be rethinking old attitudes Without regret away from the past. You’ll time at home with loved ones, relishing
and abandoning outdated opinions. value over passion in the months ahead being comforted, and planning how to
and put great store by loyalty. redecorate and brighten the atmosphere.
LEO July 24 - August 23
In the mood for adventure and thrills, LIBRA September 24 - October 22 ARIES March 21 - April 20
you won’t be practical but this is when Out on the social scene you’ll be Your birthday Sun and lucky Jupiter will
you follow your dream and allow your schmoozing to good effect. Behind the boost your morale. You may let your
imagination to soar. Though you will have scenes, sorting financial tangles will require enthusiasm run away with you and
to keep your feet on the ground where patient negotiation and compromise. promise more than you can deliver but no
money is concerned for a while. One A heart-warming moment around the one will mind since your intentions are
close relationship will be moving through 11th will find you making your mark. If a good. Sweet talking your way round a loved
a period of adjustment which may cause loved one is uptight, stay calm and refuse one’s resistance will get you the agreement
the odd tension. to engage. you want.

naturalhealthwoman.com
 EAT SMART
Regardless of which diet tribe you belong
to (if you want to put a label on it), rustling
up more meals from scratch is a sure-fire way
all of us can reduce our carbon footprints. It’s
surprisingly easy to make your own bread, yoghurt,
houmous and nut butters, which eliminates the
need for wasteful packaging. What’s more, there are
numerous health benefits of reducing your intake of
additives and preservatives.

EXPERT CORNER
LIVING notebook Q Warrick Burton, MD of the UK’s first
How can I make my laundry more sustainable?

eco-Spa Titanic Spa, says:

In collaboration with Reworks UK, a social enterprise 101
and community interest company, Koua Studio is
offering to the 50 first users who register to their U nfortunately, multiple laundry loads in a busy
family home are an unavoidable expense.
However, there are ways in which you can lighten
‘Revive our Old Jeans’ campaign to rework their
Jean-ius old pair of jeans in a completely new garment, the load. Wash on the shortest cycle and at 30 degrees.
or simply repair them with handmade textiles. This means that less water is being used and less energy
All the garments will be reworked or repaired used to both heat and run the machine.
with Koua’s recycled textiles, made of 50 percent It sounds simple but ensuring that you only use your
cotton and 50 percent polyester, and handmade by washing machine when you have a full load will save a
Mexican artisans. All textiles are made huge amount of energy and water. This requires some
with traditional looms, making organisation, especially when running a busy household,
the weaving process as but avoiding having
environmentally-friendly constant laundry
as it gets. loads will significantly
lower your energy
bills. Avoid using the
tumble dryer and
dry outside
where possible.
T
the PLANE

Get thrifty DID YOU KNOW?

One of the best ways to reduce our personal impact on
the environment is to reduce our consumption. Instead
of buying new items or products, look for gently used or
vintage items that can serve the same purpose for a fraction
of the cost. Borrowing items from friends or family is also an
67%
of companies have started using more
excellent way to reduce consumption. For example, instead sustainable materials, such as recycled
E

of buying new clothing, look for second-hand stores or swap materials and lower-emitting products  
V

clothes with your friends. *globalindustrial.com

SA
naturalhealthwoman.com
 NATUR AL WOMAN:

“WHAT
WELLNESS
MEANS
TO ME”
102 This month we have two Natural Health
wellness insiders, sisters Sarah and Lauren
Murrell, co-founders of By Sarah London

S
isters Lauren and Sarah create natural, What’s your skincare routine like?
science-led formulations that strengthen LAUREN: It has to start with our Hero Facial
the skin barrier, visit bysarahlondon. Oil, the original formulation Sarah first
com for details. We caught up with the developed for my sensitive skin, which has
pair to find out how they manage a healthy work/ gone on to win Best Facial Oil for five years in a
life balance and the self-care practices that keep row and picked up recognition as an Indy Best
them feeling healthy and happy... Buy 2022. Plus, our Supercharged Boosters
“Our skin is which add that extra glow in the morning
What led you to co-found your brand?
SARAH: I first developed natural skincare to a mirror often with our Vitamin C+E Daily Radiance Booster,
and help my skin to repair overnight with the
soothe and restore my sister’s stressed, sensitive
skin when she was recovering from an aggressive reflecting how Bakuchiol Daily Recovery Booster. These are
my absolute must-haves.
form of leukaemia, with only a 20 percent chance
of survival. I saw her skin become so sore and we feel on the What holistic treatments do you enjoy?
uncomfortable and did everything I could to
help. I developed skincare formulas rich in
inside and how SARAH: Our skin is a mirror often reflecting
how we feel on the inside and how well we are
concentrated levels of omegas to rebuild and
sooth her skin barrier. I was also Lauren’s life-
well we are taking care of our bodies. Natural and effective
skincare is a powerful tool in supporting your
saving stem cell transplant donor and, once she
made a full recovery, we teamed up to launch
taking care of skin from the outside, but when it comes to a
healthy glow from the inside, diet and lifestyle
By Sarah London. Our mission today is to help
you get back to you, no matter how stressed or
our bodies” both play a big part. Sleep, a healthy diet,
movement and relaxation all contribute to an
sensitive your skin. inner glow. I’m a big believer in facial massage

naturalhealthwoman.com
Body + Food + Ageing + Beauty + Special + Healing + Living

when applying your favourite oil – you don’t need fragile the body can be, but also the resilience we
any tools, you can simply use your hands. It’s free, all have. So, I look to support my body even now
easy to do and instantly connects you with your as much as possible with a balanced diet, plenty
skin. That mind-body connection is so important. of fruit and vegetables, choosing good quality fish
and meat, and of course indulging in my favourite
How good are you at maintaining treats, too. I drink copious amounts of green tea
a healthy work/life balance? and jasmine tea. I can’t imagine a day without it!
LAUREN: We are both so passionate about
building our B Corp certified business and Who or what inspires you?
reaching so many more people who are looking SARAH: My sister. The courage and resilience she
for skincare they can trust, which motivates us has shown battling cancer and finding a way to
a lot – and also means we end up working long stay positive through it all is deeply inspiring. Her
103
hours. We find a lot of joy in what we do so it zest for life never fails to move me, and it’s very
doesn’t really feel like work in that sense, and special to have her as my business partner, too.
we always lift each other up in those challenging
moments, to keep driving forward. What does healthy mean to you?
LAUREN: There was a time when just walking to
How do you start your day? the end of the road felt like the pinnacle of health
SARAH: I have to get my exercise in first thing – after being bedridden for months in hospital. So,
otherwise it’s lost in my to-do list for the day. I the meaning of health has changed for me. Right
love a morning gym session while listening to a now, it’s feeling strong in my body and mind.
podcast, or an at-home yoga or qigong class if
I have an early call. It brings a lot of energy and Do you have a favourite mantra?
makes me feel really good, so it’s a non-negotiable LAUREN: “Live life as if everything is rigged in
in my day now. your favour”. I discovered this around the time of
my leukaemia treatment and it resonates then as
Do you enjoy exercise? much as it does today as a business owner. We
LAUREN: Yes! I love yoga, swimming and cycling. can all choose to see something as an opportunity
Most days I’ll get a 30-minute cardio session in, and make the best of the situation, even when it’s
but if it’s just too busy, 10 minutes of yoga is my out of our comfort zone and control.
default. Some days, something is better than
nothing. When I was kept in protective isolation Any advice you’d give your younger self?
in hospital for weeks at a time, I kept a Nordic SARAH: Dream big! I never could have imagined
cross-trainer in my room – even when I was that the skincare I originally developed for Lauren
connected to an IV pump, I’d find a way to take a would become the multi award-winning range
few minutes to move my body. Movement is life. we now have that’s been featured on ITV’s This
Morning, in Vogue, and stocked in Sephora. We
What is your diet like? have the most inspiring community and we are
LAUREN: Seeing my own body wither under so grateful for all their support – and the future
months of treatment for leukaemia, I know how we’re creating together at By Sarah London.

naturalhealthwoman.com
 LIZ FROST

What happened when:

I DISCOVERED
MY STYLE
PERSONALITY
Liz Frost takes sustainable fashion to the next
level by understanding her own personal style
104
H
ave you ever seen a passer-by but it looks perfectly put-together.” I have
who just seems to ooze style? a tendency to fall back on long printed
You can’t quite put your finger dresses, mainly because I feel that the
on it; they don’t look overdone, jeans-and-a-top combo does nothing for
nor underdone, but rather, their outfit seems me. I explain how I find winter months
as though it sums the person up, it’s the cover much more of a struggle because of this.
to their book. Be it a love of casually stacked “I never feel stylish in autumn and winter!”
bangles, or a penchant for pretty prints; a I say, and Kelly smiles. I am definitely not
yearning for sharp edges and shoulder pads, the first person to have voiced this.
or a love affair with low-cut tops and pencil In order to decipher my style
skirts, what you’re most attracted to in fashion personality, we start with my shape.
goes a long way towards making up your style Stripped down to leggings and a bra,
personality. That’s right, we all have one! Kelly takes a look at my proportions.
And, of course, we all know that knowing Given my shape, there are already
our style better can help reduce waste in our some rules I can apply: Jackets should finish
wardrobes, so it’s a win for the planet, too. at the waist, leg break, knee or midi-length
I’m on my way to sunny Essex to spend the to avoid drawing attention to my widest part
whole day with House of Colour stylist Kelly (my hips!). With a long neck, any neckline
Caira, and together we will discover my style will flatter me; dresses and skirts need to be
personality. midaxi and long. I’m starting to feel more
Kelly had asked me to bring along some informed already.
items from my wardrobe I love most, along with
some I’m not so sure about, so I arrive dragging
a suitcase that contains a large chunk of my
existing wardrobe.
In Kelly’s bright, spacious studio, the
first part of our consultation involves sitting
down to identify my objectives. “I want to
look effortlessly stylish,” I find myself saying,
“as though I’ve just breezed into my outfit,

naturalhealthwoman.com
Body + Food + Ageing + Beauty + Special + Healing + Living

“Dressing well
isn’t just about how you
look, it’s about how you 105
feel and how you want to
be perceived”

naturalhealthwoman.com
 Dressing well isn’t just about how you
look, it’s about how you feel and how
you want to be perceived. Kelly presents
me with a list of words and asks me to circle
the ones that resonate with me. On the list
are a few that definitely don’t: polished;
a leader; sultry; outrageous... but plenty that
do: chic; youthful; creative; put-together...
While we’re discussing the psychology of
dressing, we delve into another of Kelly’s nifty
tricks: when you get dressed, it’s the extra little
points of interest that you add that make it an Dramatic
‘outfit’. Kelly gives me a score card and tells
me to take a look. “Your hair is an accessory,”
Angular
she tells me. Tick. Other things that already
Over the top
count for me today are my permanently- Bold
applied red-lippy; an olive-green scarf draped Geometric
around my neck; a pair of earrings and my Large scale
round leather crossbody bag. “Points of Exciting
interest are little added-extras that will draw Striking
the eye and contribute towards to the overall
look,” Kelly adds. So, rings, bangles, scarves,
make-up, even glasses. We fill out the score
card, adding one point for anything that adds
to my look, minus one if it detracts and zero if Gamine
it neither adds nor detracts from your overall Details
106 look. The score one aims for will depend on
Whimsy
which mood they want to convey with
their look.
Youthful
Another part of our style personality Small
is how much yin and yang we have in us. Neat
This encompasses everything from how Chic
dark or fair we are to our temperament, Fun
preferences, how we think, whether we’re a
risk-taker or a rule-maker and how creative
we are. It’s an extensive questionnaire and I
come out heavily on the yin side.
I’ve been looking at the board in the
corner with the style personalities on it
(see right) the whole time, and trying to
figure out whether I’m dramatic or classic,
natural or gamine, romantic or ingenue...
Kelly disappears off upstairs to compile my
report – all the information we’ve compiled
together – and I can hardly contain my
excitement. The results are in: I am a Natural
with elements of Ingenue! We talk through
what this means in terms of my style: natural,
flowing fabrics (hello, big dresses), textures,
and – here’s where the ingenue comes into it –
Fancy discovering
small, pretty prints, and little dainty details. your own style
It’s time to get out my existing wardrobe
and have a try on. I’m really quite surprised
personality, visit
to find a lot of my clothes fall into my style houseofcolour.co.uk
personality already. The 1970s orange dress
I recently picked up in a vintage shop,

naturalhealthwoman.com
 Discover your STYLE PERSONALITY
Classic
Tailored
Expensive
Formal
Sophisticated
Real jewellery Natural
Comfortable
Unstructured
Natural fibres
Easy
Outdoorsy
Casual

Ingenue Romantic
(pronounced on-gen-oo) Luxurious
Feminine Over the top 107
Frills Glamorous
Sparkle Large floral
Lace Large scale
Small details Cleavage
Delicate Sexy

my frayed flared jeans, a shimmery pleated A FEW TIPS I LEARNT

midi skirt... There are also a couple of things
I will have to begrudgingly depart with if I ALONG THE WAY
am to be true to my style personality: a bold  Don’t clutter your shortest part
striped jumper, a little checked dress... Kelly
 Avoid clothes that finish on your
showed me how to team together different
widest part
things, and how to sprinkle a bit of magic with
added extras.  Add detail to draw the eye to
The biggest game-changer for me was something you like
discovering stacking bangles and layering and away from less flattering areas
necklaces, which can transform a boring  Choose necklines that reflect
jumper and jeans into a boho-chic outfit. your face shape

naturalhealthwoman.com
 Simple
Grooves
I
n a time when consumerism is rife, Lucy
& Yak bring us fashion that was born in a
camper van (Yak) from a couple who were
sewing purses from second-hand garments.
Nowadays, the brand are an Aladdin’s cave of
cool prints, bright hues and funky street-style
that is loved far and wide. Check out their classic
dungarees and high-waisted-trousers-of-dreams.
Oh, and they’re fully GOTs certified and using
waste-free resources such as natural pigments
and offcuts. For more visit lucyandyak.com

108

Josy Vest, £23, JosyVest, £23,

Addison Tapered Delores Jeans,
Jeans, Fandango Kelly Green, £57
Pink, £50

naturalhealthwoman.com
 Body + Food + Ageing + Beauty + Special + Healing + Living

Kenny Dylan Yakpack,

Long Leo Print, £40
Sleeve Tee,
Navy &
Ecru Stripe
£26

109

Greta Top in
Chequers, £22

Casey Hoodie in
Elmer, £55, Addison
Tapered Jeans, Light
Wash Blue, £55

naturalhealthwoman.com
 ANNA BLEWE T T

10
compassionate
ways
to raise

110
KIDS
Wishful thinking won’t help our children be
kind, but an active role in building empathy
can unlock their inner compassion
atching children at play is one

W of life’s true joys, but it can also

be painful when the magical
moments veer off script. Whether
you’re a parent, auntie, babysitter or neighbour,
you’ve probably witnessed even the most
(geraldinejoaquim.co.uk). “During the teen years
it might not seem a parent has much input but
you have more than you realise! That’s because
a mass of neural pathways (habits/template of
behaviours) are shaved off around then, and
thoughtful child show moments of indifference, new habits and beliefs are laid down which
selfishness or hostility to others. Such displays go on to inform adulthood – and they are
can hit a raw nerve – will our child be liked? watching you for their behavioural cues.”
How will they develop healthy friendships,
and what does their behaviour say about us?! 2 Slow things down
Compassion, defined by psychologist Paul “Compassion requires us to slow down to notice
Gilbert as ‘a sensitivity to suffering of self and what our ‘angry self’ or ‘sad self’ (more readily
others, with a commitment to try to alleviate and available emotional system) is saying about
prevent it’, can feel like a rather lofty ideal when a situation, before thinking about what the
you’re trying to prevent your child slamming a toy ‘compassionate self’ may step in and say.
tractor into their sibling or encourage your teen to Children need adults to help them consider
stand up for the underdog in their group chat. But this; saying ‘be kind’ isn’t really enough!”
there are ways we can influence young people to
understand the needs of others, and develop the 3 Encourage self-compassion
kind of compassionate outlook that will help “We tend to treat others with greater compassion
them feel connected to their community. than we do ourselves,” says Emily Mcguirk, a
mindset coach working specifically with young
1. Model kindness people (Smallstepsbigvision.com). “Teens are
“Role modelling has the biggest impact on quick to blame, shame or criticise themselves.
raising children to be compassionate,” says Instead, encourage them to consider the advice
clinical hypnotherapist Geraldine Joaquim and support they’d offer a friend in the same

naturalhealthwoman.com
 Body + Food + Ageing + Beauty + Special + Healing + Living

better’ for all concerned. Parents can help by

simplifying their language and giving children
tools to allow them to process these
ideas in an age-appropriate way.

6 Discuss terminology
“The notion of being kind and the ‘Be Kind’
movement is wasted if we don’t teach children
what this actually means,” says tutor and coach
Danielle Baron (daniellebaron.co.uk). Discuss
what the words mean with your children: what
does kindness look like for them? What examples
of empathy might they have noticed?

7 Explore TRE
“To nurture compassionate children, we need to
go back to our ancestral roots as humans,” says
TRE practitioner Sarah Bick (helloinna.co/
shakeclub). “We have to switch from flight or fight
mode to ventral vagal: this means the body feels
safe to connect, be close and communicative to
others, and co-operate socially. TRE [Tension
and Trauma Releasing Exercises] is a series of
stretches that trigger the shaking reflex built into
our bodies; we’re designed to shake off stress and
this mechanism signals safety to our system.”

8 Use positive language

It’s all too easy to make throw away comments 111
about ourselves and others in front of our children
that we wouldn’t dream of using with other adults
around. “We need to look at whether we are kind
situation, because self-compassion is directly to others, whether we talk kindly about others,”
linked to happiness. Together, discuss says children’s author and body image educator
disappointments, highlighting them as evidence Anupa Roper (sparrowlegs.com). “I look at this
that they are growing, learning and challenging from the perspective of body image and how
themselves. Aim to value effort over achievement, being kind about our own bodies and accepting
and praise the courage it takes not to quit.” others in theirs will create compassion for both us
and others.
4 Introduce pets
“The human-animal bond is a really strong 9 Celebrate good role models
educator when it comes to helping children and Whether you’re watching Peso the medic penguin
teens develop care and empathy for other living from Octonauts or (with older teens) the
things,” says veterinary surgeon Emily Nightingale
(nightingalevets.co.uk). “Our pets rely on us to
“If you show progressive pirates from Our Flag Means Death,
enjoying kindness on screen together with your
give them food and water, exercise and medical
attention... but also love. Taking an age-
their time child can be a great way to normalise acting
compassionately in a whole range of scenarios.
appropriate amount of responsibility for and effort is
their pet’s wellbeing can be the beginning 10 Reward their efforts
of a child’s journey of compassion.” appreciated, It’s all too easy to reinforce unwanted behaviours
by pouncing on lapses in compassion. Instead,
5 Highlight fixing behaviours
“Restorative approaches are a useful concept,”
children are try shifting your focus. “Thank them for every
kind thing they do, from giving you a hug to
says Stacy. “They focus on the repair stage of an
interaction not going well. So there’s not a focus
more likely making you a cup of tea or even keeping you
company,” says empowerment coach Vie
on consequences and punishments, but the
language is around ‘what do we need to do to get
to continue” Portland (vieness.co.uk). “If you show their
time and effort is appreciated, children
this back on track/ repair things/ make things are more likely to continue.”

naturalhealthwoman.com
112

naturalhealthwoman.com
 “Body brushing and combing
have long been celebrated for
their therapeutic benefits”

113

naturalhealthwoman.com
 Tune in
JANE ALEXANDER
our columnist explores five ways to boost our
wellbeing by connecting to nature

W
e all know being in nature ingenuity – even if you only have a balcony or a
is good for us – physically, window-ledge.
emotionally and mentally. Yet
sometimes it can feel like yet
“Who knew 3. Embrace tree wisdom. Grab a copy of Adele
Nozedar’s wonderful book The Tree Forager
another wellbeing challenge. Sometimes I scroll
through my socials and feel overwhelmed when
you could (Watkins, £14.99) and learn to identify 40 native
trees, forging a special relationship with them
114 I see my friends wild swimming or forest bathing
in incredible locations.
develop a along the way. ‘It’s about finding ourselves as we
get to know a little bit more about our world,’ says
So I remind myself that being in nature
shouldn’t be a competition or a chore. All it
bond with Adele. I have special connections with several
trees around my home city. Be aware when
really takes is to find ways of becoming curious
about the natural world. Remember we are part
brambles you’re out walking – which tree is calling to you?
4. Get crafty. I spent an incredible week at
of nature – the only thing separating us is that
we forget our roots. So, let’s think about simple
or feel so Embercombe (embercome.org) in Devon,
learning how to use natural materials to craft
everyday ways to bring back that connection.
These are my favourites:
close to a pots and pouches. It was a deep immersion into
nature – a true inner rewilding. Who knew you
1. Park it. I walk my dog Dan, every day in our
local park – it’s far from Insta-perfect but that’s
fish skin?” could develop a bond with brambles – or feel so
close to a fish skin?
good as it means I get to focus on the little things. Do go to Embercombe if you can. If not, go
If you keep your senses open there’s it alone: discover the joy of whittling, or maybe
always something fresh to see – the buds make mandalas out of leaves, stones, flowers.
breaking out, leaves unfurling, the dance Take it slow and mindfully.
of squirrels and dogs. It’s sociable too – nearly 5. Learn to listen. Sometimes you’d think sight
everyone has a smile – and it’s a million times was our only sense. Find a safe place in nature
nicer than pounding the treadmill or lifting and sit or lie down. Shut your eyes and breathe
weights at a sweaty gym. slowly and deeply. What do you hear? As you
2. Bring nature to you. My home is ‘plant central’ become quieter, you will notice more and more –
– some of my oldest green leafed friends have maybe even the sound of the Earth breathing!
been with me for decades (one particular cactus
is nearly as old as I am).
My garden is small but I try to make it as
wildlife-friendly as possible, leaving plenty of
messy corners and putting out kitten kibble JANE ALEXANDER Jane’s book
for the hedgehogs and food and water for the Ancient Wisdom for Modern Living
birds. A small pond is home to frogs, toads and (Kyle Books, £14.99) is available now.
newts. It’s amazing what you can do with a little Follow her on social media as @exmoorjane

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