The UK’s longest-running health magazine for women
NUTRITION TIPS
Forget crash diets and unsustainable fitness fads! Top Santé cuts through the noise to bring you practical, science-backed advice for achieving your best shape, from some of the UK’s and world leading doctors and nutrition experts.
TS TIP: Try intermittent fasting – a sure-fire way to help reduce weight and also help beat diabetes type 2. Start with a 10-hour eating window (or shorter if you can). This would mean having breakfast at 8am and your last meal at 6pm, so you have 14 hours of not eating (and only drinking water during the fasting time). Giving your body a break from food allows it to focus on healing and helps manage blood sugar levels.
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FITNESS
2020 forced us to adapt and improvise when it came to exercise, but whether you’ve returned to the gym or are staying on the home-workout bandwagon, you’ll get help and advice in each issue of Top Santé. We cover workouts for your full body or focusing on those tricky placed – thighs, stomachs, upper arms – as well as posture to keep you looking younger and feeling better in yourself.
TOP TIP: Give your core a good workout to combat too much sofa time over Christmas!
- THE PLANK: go into a push-up position and keep your body in a straight line. Hold as long as you can.
- OBLIQUE CURLS: Lying on your back, bend your knees and lift your feet up off the mat so your legs are at a 45-degree angle. Lift your shoulders and reach your left arm across to your right knee. Repeat on the other side and do 10 reps.
- Lay on your front, arms down behind you and legs together. Keeping your back flat, raise your shoulders and head slightly off the floor, pulling your shoulder blades together and down at the same time. Repeat 10 times.
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BEAUTY
Whatever your age you can look fantastic and make the most of the skin you’re in with our expert beauty advice on skincare and make-up. We feature all the best and most natural brands for women aged 40 plus, as our skin has different needs as we get older.
TOP TIP: During winter, use a thin layer of balm over your face at night, and possibly in the daytime too. Balms don’t tend to contain water so they don’t evaporate but rather help to lock in moisture. Also make sure you’re using a good oil or serum under your moisturiser both during day and at night. Winter weather can really strip skin! You’ll find our favourite skincare buys in the magazine and at topsante.co.uk
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MENTAL HEALTH
Physical fitness, though fundamental, is just one piece of the good-health puzzle. Which is why Top Santé includes articles by top doctors and psychologists on how to keep your mind in the best shape possible, too – and that’s more important now than ever!
TOP TIP: Practice ‘thinking meditation’ to stop negative thoughts from spiralling out of control. Simply close your eyes and repeat the phrase, “I wonder what thought I will think next?” When repeated for a few minutes, you should find that the mantra kind of acts like a circuit breaker for the negative thoughts.
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MENOPAUSE & PERIMENOPAUSE
Perimenopause can begin for some as early as their late 30s, and last up until early 50s! And even after menopause – classified as having gone a whole year without a period – hormones continue to change and decrease. That’s why in every issue of Top Santé our ‘Meno Matters’ feature looks at a different aspect of this natural life stage, from bone and skin health, to hot flushes, intimate health and more.
TOP TIP: To sleep well at night, wear clothing that keeps you cool in case you do sweat. Avoid cotton as although it’s breathable, it holds onto moisture and will make you feel sweatier. Try eucalyptus fibres instead!
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Disclaimer: All information provided here is general and anyone reading this information should consult a medical professional or other relevant qualified professional before making any changes to your diet or activity.
