What is it? A member of the mint family, you can grow lemon balm Melissa officinalis, in the garden. It’s said to be irresistible to bees. The lemon-scented leaves contain terpenes (found in the essential oils of plants) which contribute to its relaxing and antibiotic properties, plus the essential oils citral and eugenol, which calm muscle spasms as well as acting as an antiviral agent. This makes it useful for a number of health conditions.

How can it help me? Insomnia Lemon balm can improve sleep quality. In a study involving 68 women suffering from insomnia, those taking two capsules of 160mg valerian root extract and 80mg lemon-balm extract for 14 days reported a 60 per cent reduction in the severity of their problems. Anxiety A trial by Northumbria University found that a group of people taking a supplement containing lemon balm and valerian showed less anxiety when given a stressful test than a group not taking the supplement.

Digestive problems Traditionally, the herb has been used to relieve the unpleasant symptoms of indigestion, particularly excess wind. It’s thought to help by easing spasms in the digestive tract.

Cold sores Lemon balm can kill the cold-sore virus. German research reveals that a group of patients with recurrent cold sores who were given a lemon-balm cream to apply four times daily healed significantly faster than a similar group applying a placebo (dummy cream).

Bacterial and fungal conditions As well as its antiviral effect, lemon balm shows potential against bacteria and fungi. Lab studies have shown that the essential oil inhibits listeria, the bacteria that causes tuberculosis,  and several pathogenic fungi, which can cause skin conditions such as athlete’s foot and ringworm.

Dr Carina Norris: Registered nutritionist, consultant and health journalist, Dr Norris has written several books on nutrition and health, most recently Healthy Eating (Haynes, £9.99). Her website is at www.carinanorris.co.uk.

*For more on the benefits of lemon balm pick up our latest Healthy magazine from a Holland & Barrett near you.

Women live longer than men… Men are still more likely to die younger – in England and Wales, 42 per cent of men die before their 75th birthday compared to 26 per cent of women. They have a shorter life expectancy overall, at 77.9 years compared to 81.9 for women, mostly due to their health habits. Men have traditionally smoked more, been more likely to drink to a dangerous extent and eaten more unhealthily. A recent study put smoking as the cause for around half of the difference in life expectancy between men and women, with alcohol-related deaths accounting for another 10-20 per cent across Europe.

…but that might be changing! Unfortunately, women are increasingly emulating these bad health habits. Although men still drink much more than women, teenage girls are catching up with their male peers in the heavy drinking stakes. It’s also the case now that, despite the fact that British men were much more likely to smoke than women in the past, the difference these days is very small.Smoking-related diseases take a long time to develop, so we’re not yet seeing the effects of these changes in smoking behaviour. But, as a result of behavioural shifts, we can expect the gender gap in life expectancy to get smaller in the next few decades.

Men are more likely to end up in A&E Just over half of all visits to UK hospital A&E departments are made by men. This is probably as a consequence of their higher levels of drinking and involvement in accidents and violence. But men visit their GP less often than women, although they’re not necessarily more stoic. A recent study found they’re just as likely as women to
see GPs for common symptoms such as headaches or back pain.

Men have a higher risk of cancer Men are more likely to get cancer than women. And with cancers that affect both sexes, men are 70 per cent more likely to die than women – at least partly due to their higher rates of smoking in the past. For some cancers, the sex difference in the survival rates is quite striking. For example, although more women are diagnosed with melanoma (6,200 women compared to 5,600 men in the UK in 2008), more men than women end up dying. In the case of skin cancer, the fact that men tend not to protect themselves so well from the sun is likely to be important.

Women have an immune advantage One suggestion as to why women live longer and have fewer diseases is that they have an immune advantage over males. Women have an extra X chromosome, which means that they have more of the special molecules called microRNAs, which are housed within X chromosomes. Recent studies suggest that microRNAs are important for our immune systems.

*For more secrets about men and women and lots of new health and wellbeing features pick up our latest issue of Healthy from your nearest Holland & Barrett.

Expert: Dr Tessa Pollard, senior lecturer in the department of anthropology at Durham University, Dr Tessa Pollard is also editor of Sex, Gender & Health (Cambridge University Press).

Words by Emma Hartfield

What are vitamin supplements, anyway?

They’re synthesised versions of the vitamins found in foods. ‘In general, synthetic vitamins behave in the body in just the same way as the natural form,’ says dietician Dr Carrie Ruxton. You can find vitamin supplements either singly (for example, vitamin D), in a compound (such as an antioxidant combination or vitamin B compound), with other nutrients they complement (such as vitamin C with iron) or in the form of a multivitamin, which provides the full range of vitamins you need. In an ideal world, we’d all get the vitamins we need from our diets, but in reality few of us eat perfectly. And even if you do hit your five-a-day fruit and veg target, there may be times you need a top-up – for example, extra folic acid during pregnancy, or vitamin D during the winter when there may not be enough sunlight for your body to manufacture it. This is where supplements come in.

 Ways to get your vits

Chances are you’ve popped a vitamin pill at some point, but tablets aren’t the only way to take vitamins. These days, there’s a lot of choice when it comes to obtaining your vital vits. And the way you take them may affect absorption, says Tracey Callis, nutritional therapist for the Health Supplements Information Service (HSIS). ‘Liquid vitamins are generally best absorbed as the digestive system doesn’t have to deal with breaking down a coating like the ones found on tablets,’ she says. But not everyone likes the taste of liquid vitamins – or the hassle of having to drop them into a drink to take them. ‘Capsules and tablets both need to be broken down by the digestive system, so aren’t absorbed quite as fast as liquids, although most capsules are coated in a substance the body can break down quickly,’ says Callis. ‘The newer sprays, meanwhile, are a fast, easy way to top up.’ Ultimately, how you take your vitamins boils down to personal taste and whatever you find convenient.

Words: Orouj Tamimi

*For more on taking vitamins and other health and wellbeing content, pick up the latest issue of Healthy at a Holland & Barrett store near you.

A recent World Health Organization report estimated that nearly half the world’s population suffers from a headache disorder of some kind, and they are one of the most common reasons people take time off work. Want to know what’s causing yours? Our guide will help you pinpoint the problem…

Cluster headaches

Signs include:

Severe pain on one side of the head.

Painful episodes lasting 15 minutes to three hours, up to eight times a day.

Other symptoms such as watering eyes, redness of the eyes, a running nose, facial sweating.

‘Cluster headaches are among the most painful conditions known to man,’ says headache expert Dr Manjit Matharu, honorary consultant neurologist at the National Hospital for Neurology and Neurosurgery in London. ‘My female patients tell me it is worse than childbirth. They are also known as “suicide headaches”, and watching people experience them can be very distressing as they’re in so much pain they can’t sit still.’

Unfortunately, it can take a long time to be diagnosed. ‘Cluster headaches are relatively rare, with one in 1000 thought to experience them, so many GPs will never see a patient with these, and as a result they are often misdiagnosed as migraines,’ says Dr Matharu. ‘On average it takes three years to get diagnosed with cluster headaches, which normally start in the 20s or 30s, but can begin in childhood or much later in life. They tend to get better in the 60s or 70s.’

The medical solution: Drugs called triptans can help once the headache has started, and oxygen may also be effective. Medication such as lithium can help suppress the headaches in the first place, though these all have side effects so need monitoring. ‘There are also surgical options,’ says Dr Matharu. Some are implanted with a device that stimulates the occipital nerve, which runs from the top of the spine to deep within the brain; in many, this can slowly calm the headaches. There’s no lifestyle advice proven to help cluster headaches; your best bet is a referral from your GP to a specialist clinic. Contact www.ouchuk.org for help.

Migraines

Signs include:

An intense headache, usually either at the front of the head or on one side, lasting from hours to days.

Nausea and sometimes vomiting.

Increased sensitivity to light, noise, movement and/or smells.

Visual disturbances You may see flashing lights or zigzag patterns.

‘Migraines are common and thought to affect one in four women,’ says Dr Jane Horti from the National Migraine Centre. ‘They are under-diagnosed, possibly because migraine isn’t considered by GPs unless there are other obvious symptoms such as vomiting or visual disturbances. But symptoms vary.’ Not everyone vomits with a migraine, and only one-third of migraine sufferers have ‘aura’ before the headache develops – symptoms that may include visual disturbances, coordination problems, and stiffness or tingling sensations in the neck, shoulders or legs.

The medical solution: ‘Many people with migraines vomit, so in these cases drugs that stop sickness can be used,’ says Dr Horti. ‘Use a non-codeine painkiller – codeine isn’t that effective for migraines and it’s addictive, so ibuprofen or aspirin are better choices. If these don’t help, your doctor can prescribe triptan, which works well.’

Words: Charlotte Haigh

*For more on headaches and how to combat them, pick up our latest issue of Healthy magazine at a Holland & Barrett store near you.

Vaginismus: ‘Painful sex nearly ruined my relationship’

Lisa*, 34, from Glasgow, suffers from vaginismus, a psychosexual condition where the vaginal muscles spasm, making penetrative sex difficult. ‘I was raised, and still am, a devout Christian, and waited to have sex until I married in my 20s. My wedding night was painful, but I thought the first time would be, so wasn’t alarmed. But, as the honeymoon progressed, the pain didn’t go away. It didn’t hurt in my stomach [a sign of conditions such as endometriosis], but felt like there was a wall my husband couldn’t push through. The pain was intense – like a knife inside me. I told myself to relax, but my muscles would go into a spasm. I’d burst into tears when yet again sex was ruined. My libido plummeted and I suffered depression. Vaginismus can make you feel like a bad wife – you feel you can’t fulfil your partner, and they can’t satisfy you. Fortunately, my husband has been so understanding.’

Sandy Goldbeck-Wood works as an associate specialist in psychosexual medicine at Camden and Islington Mental Health and Social Care Trust says ‘Vaginismus happens when a woman’s  vaginal muscles spasm while they’re attempting penetrative sex. It’s an involuntary reaction: the muscles are thick and tense up almost like a brick wall. An attempt to penetrate during this spasm can cause pain and fear, and could even damage tissues. This reaction is self-reinforcing.

Hyperhidrosis: ‘Excessive sweating stops me going to work’

Beverly Stacey, 45, from Gloucestershire, has hyperhidrosis, a condition where sufferers sweat excessively, and co-owns www.verysweatybetty.com. ‘I’ve had symptoms of hyperhidrosis all my life. I get it everywhere – my face, back, chest, legs and groin. My earliest memory is as a five-year-old, when my mum dressed me in a plastic anorak with a fleecy lining. By the time I got home, I was beetroot-red and soaked through with sweat. Not many people know about hyperhidrosis, that’s why – through Very Sweaty Betty – we’re doing our utmost to raise awareness. It’s thought only 50 per cent of those affected go to their GP. Primary hyperhidrosis is genetic (as far as is known), and has no known underlying causes. Secondary hyperhidrosis is where it’s a symptom of another illness, so see your doctor to rule out anything more serious.’

Julie Halford, a specialist nurse, runs the Hyperhidrosis Support Group (www.hyperhidrosisuk.org): ‘Hyperhidrosis is a chronic condition of excessive sweating, with a general onset in childhood or adolescence. It affects about one per cent of the population. We don’t know why it starts, but it has been linked to over-activity in the sympathetic nervous system. Prescription medications are available for more generalised hyperhidrosis, and Botox can be effective for the armpits. Disposable underarm pads are also a quick and cheap solution to sweat stains; see ww.esteemclothingprotectors.co.uk.’

Words: Cheryl Freedman

*For more information on these condition and other health taboos pick our latest issue of Healthy at a Holland & Barrett store near you.

What is it?
A beautiful ornamental plant, milk thistle (Carduus or Silybum marianum) has large, spiky, bright green leaves that look as though milk has been poured over them. Medicinally, it is generally considered to be the herb in treating diseases of the liver, thanks to its wonder ingredient, silymarin – which is a powerful antioxidant. If you’ve overdone
it over the holiday season and you’re in need of a body cleanse, milk thistle could be useful.

How do I take it?
Milk thistle is available in tablets, tinctures and in herbal tea blends. In liver disease, milk thistle is better taken as a tablet as the alcohol in tinctures may actually worsen symptoms*.

How much do I need?
Always make sure you stick to the manufacturer’s guidelines. Milk thistle can be tolerated at very high doses, with minimal reports of side effects. However, it is rather poorly absorbed; standardised extracts of the plant are generally considered to be more effective. Milk thistle may inhibit the metabolism of certain drugs, so always check with your GP or herbalist before taking it.

Words: Gabriella Clark, A qualified medical herbalist who teams tradition with modern science.

*For more health news and features pick up our latest issue in your nearest Holland & Barrett store.

What is it?

Cayenne is a hot red chilli pepper used in both cookery and medicine. Its active ingredient is capsaicin,
a plant compound that puts the ‘burn’ in chilli. It’s this that has a wealth of health benefits, including in fat burning and metabolism, as well as pain relief.

How can it help me?

Fat burning Usually, very low-calorie diets cause the metabolism to slow down, making weight loss harder. But a study from the UCLA Centre for Human Nutrition, USA, found people following such a diet and taking a supplement containing a form of capsaicin burned more calories and fat, suggesting this could help with weight and fat loss.
Eases food cravings A small trial by Purdue University, USA, found that eating just one gram of chilli pepper (equivalent to the tip of a teaspoon) in a meal or as capsules decreased cravings for sweet or fatty foods.
Reducing diabetes risk Cayenne may reduce the risk of hyperinsulinaemia, a condition where blood-sugar levels rise too high after meals, associated with type-2 diabetes. Researchers from the University of Tasmania, Australia, studied 30 volunteers and found those who ate meals containing chilli needed less insulin to control their blood sugar after meals.
Psoriasis US researchers tested a 0.025 per cent capsaicin cream against one containing no active ingredient on 198 psoriasis sufferers. After four weeks, the capsaicin cream was significantly more effective at improving symptoms and itching.
Artery health A further study at the University of Tasmania, Australia, put participants on a bland diet or a chilli diet, involving 30 grams per day of
a blend containing 55 per cent fresh cayenne chillis, for four weeks. Following the chilli diet reduced the oxidation of the blood fats that contribute to clogged arteries.

How do I use it?

You can get the benefits of capsaicin from eating cayenne pepper or fresh chillies. You can also buy cayenne in capsules, or pain-relieving creams and ointments to apply directly to skin. These can cause a burning sensation, especially the first few times they’re used; the pain relief comes when this subsides. Test on a small area the first time you use it, to check that the effect isn’t too uncomfortable, and avoid contact with broken skin, the eyes and mouth. It’s safe to eat chillies during pregnancy, but experts recommend that pregnant and breast-feeding women do not take cayenne or capsaicin capsules*.

How much do I need?

The dosage varies according to the form of cayenne and its capsaicin content, so you should follow the instructions on the packaging. Capsaicin creams come in strengths from 0.025-0.075 per cent, and are generally used several times a day. Always do a patch test first.

Expert: Carina Norris: Registered nutritionist, consultant and health journalist, Dr Norris has written several books on nutrition and health,
most recently Healthy Eating (Haynes, £9.99). Her website is at www.carinanorris.co.uk.

*For more health, food and fitness features pick up our latest issue from a Holland & Barrett near you.

1 You have a good memory
Most people think they’re rubbish at remembering things, but the opposite is true – most of us have a good memory, but forget how good it is. When you worry your memory is getting worse, you start to pick up on things you forget – such as people’s names – so you start to believe there is something wrong. Most of my clients are relieved when I tell them there’s nothing to worry about.

2 It’s like a filing cabinet
Your memory breaks down into three areas: working, short-term and long-term. Working memory is like having a camera that records enough for you to remember what you’re doing from moment to moment. Short-term memory allows you to remember things such as phone number before you make a call, but you won’t remember it in days to come. It’s easily interrupted, so concentration is an important ingredient. Some memories do get stored in your long-term memory. Think of it like filing cabinets filled with different archives. You can’t remember everything, otherwise your filing cabinets would overflow, but you can remember the important things and retrieve them from your long-term memory.

3 Emotions make memories, too
You tend to remember memories that have an emotional component – everyone remembers exactly where they were on 9/11 as that date is charged with a lot of emotion. Women may be better
at recalling emotional episodes, possibly as the right (emotional) and left (rational) side of their brain is more strongly linked. So it may not be your husband’s fault if he forgot your wedding anniversary!

Compiled by: Rosalind Ryan

Expert: Dr Jo Iddon – A clinical psychologist who specialises in neurospychology. Dr Iddon is the co-author of Memory Booster Workout: 10 Steps To A Powerful Memory.

*For more secrets on how your memory works, got to your nearest Holland & Barrett store to pick up a Jan/Feb issue.

What is it?
Used as a traditional ingredient in Christmas cakes and mince pies, cinnamon (cinnamomum verum) is one of the oldest spices known to man. As early as the Middle Ages, the herb was regarded as an appetite stimulator and a digestive. Obtained from the inner bark of the various cinnamomum varieties of trees, cinnamon not only smells divine, it also boasts many body benefits.

How do I use it?
Cinnamon is available in tablets and capsules. It is also available as a tea, as sticks and as an essential oil.

How much do I need?
Always stick within the manufacturer’s guidelines as doses vary. Some people are allergic to cinnamon and it may cause headaches. Essential oil of cinnamon should not be taken internally. Cinnamon
can interfere with diabetic medication so talk to your doctor first.

How can it help me?*
Type-2 diabetes Research in Pakistan and the USA has shown that cinnamon has a hypoglycaemic action due to its constituent chalconoids, and so reduces blood-sugar levels by increasing insulin resistance. This helps prevent high levels of glucose in the blood, which can lead to an increase in conditions such as heart and kidney disease.
Infections Chalconoids are also known to be antifungal and antibacterial so may help to treat a wide range of infections.
Arthritis Cinnamon and honey is a traditional remedy for the pain of arthritis and this is backed by research carried out at Copenhagen University. Try mixing two teaspoons of honey with a small teaspoon of cinnamon into hot water and take morning and evening.
Digestive aid The herb is traditionally used for a variety of stomach problems, from nausea and vomiting to diarrhoea.

Words: Gabriella Clarke, qualified medical herbalist.

*If you’re taking medication please consult your doctor before taking cinnamon.

**For more info on cinnamon and other health features, pick up the new issue of Healthy from the 5^th November from your local Holland & Barrett store and selected retailers.

We all feel better when the sun shines, but symptoms of seasonal affective disorder, or SAD, are much more than just feeling a bit grumpy when the skies turn grey. For some people, the condition is severe and debilitating and interferes with their everyday life – and they come to dread the onset of winter. In the most extreme cases, sufferers can’t get out of bed in the morning and think that life is not worth living.

Many of the symptoms of SAD are similar to clinical depression – including low mood, loss of interest
in day-to-day activities and low sex drive, but the key symptoms that distinguish SAD are sleeping and eating more, with a craving for carbohydrates in particular. Also, crucially, your symptoms start in the autumn months – around the time that the clocks go back at the end of October, persisting over the winter months and lifting in the spring. Other symptoms include waking up in the night or early morning, feeling tense and/or irritable, heavy aching limbs and stomach problems, sweating, cramps and needing to urinate frequently.

Compiled by: Jo Waters

Expert: Deenesh Khoosal, a consultant psychiatrist at Leicester General Hospital and spokesperson for The Royal College of Psychiatrists. He has 25 years experience, both in the NHS and in private practice.

*For more information on SAD and other wellbeing features, check out the new issue of Healthy in H&B stores near you and selected retailers from November 5th.