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.

Hotting up

Eggs-ellent brekkie Eating eggs at breakfast may help weight loss by keeping you fuller for longer, helping to resist the urge to reach for unhealthy snacks, says new research from Surrey University.

Hot baths Not only can warm water soak away stress, it may also soothe feelings of loneliness, say researchers from Yale University, USA.

Top bananas High in fibre and potassium, they’re our favourite fruit, a survey has found. The good old spud heads the list of vegetables we love.

Cooling off

Takeaway treats Having just two takeaways a week increases your risk of heart disease, say researchers from the University of Tasmania, Australia.

Smoky subterfuge Here’s more motivation to quit – contrary to popular belief, stopping won’t make you feel more stressed, according to a study from the University of Wisconsin, USA.

Calorie labels US scientists are questioning their effectiveness, suggesting we’d pay more attention to labels warning how much exercise we’d have to do to work off junk food.

*For more on the latest news stories pick up your March issue of Healthy from a Holland & Barrett store near you.

You’ve always been healthy, but on a scale of one to 10, where would you score right now?
I’m a seven. I stopped breast-feeding Aiden when he was seven months old, but during that time, if I was feeling tired or had been running around too much, my milk would reduce, so I’d rest, put my feet up and eat! I’m now entering a new phase to get my fitness levels and my body back.

You had IVF treatment to get pregnant with Aiden – did it affect your attitude to health?
I tried everything to help me conceive and was as healthy as I could be. Basically I didn’t care about anything but the health of my baby; that’s why, after giving birth, my figure was the last thing on my mind.

How are you losing the weight now?
I’m very sceptical about taking something to help you lose weight, but I have added Cho-Yung green tea to my weight-loss regime. I’m old fashioned – I don’t believe in fads. The thing that works for me is healthy eating and a constant workout schedule. It might take longer to lose the weight, but you can maintain it long-term. I eat three meals a day, drink lots of water and replace my English tea cuppas with two cups of green tea each day, as it’s cleansing, full of antioxidants and kick-starts your metabolism. And I workout. I want to get into a sensible routine that I can maintain.

PENNY’S DIET DIARY
Breakfast: Scrambled eggs – one egg yolk, the rest whites – with granary toast and some sliced tomato.
Lunch: A warm salad with greens, wild rice, beetroot and maybe some salmon or a small piece of skinless chicken.
Dinner: No carbs, just lean meat and steamed vegetables.
Snacks: I eat a piece of fruit if I’m hungry.
Drinks: Two cups of green tea – I like Cho-Yung Weight Loss Tea – and one cup of coffee a day, lots of water, and one glass of wine every other night.

Words: Jane Druker

*For more on our Penny Lancaster interview and other health and wellbeing features pick up the latest issue of Holland & Barrett magazine.

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.

Terri: I have a dreadful relationship with my mother. I have two older sisters, and my mother wanted a boy. My nanny told me that when I was born my mother said: ‘Take her, I’m not interested.’ I liken her behaviour to sitting in a car, with her knocking on the window. I wind it down a bit, and she says one nice thing so I wind it down a bit more, and she says more nice things so I open it completely and then comes the punch.

Sally: Can you give me an example of what she would say that was hurtful?
T: How long do you have? She’d say a dress looked great, and then add: ‘Of course, it would look a lot better if you lost weight.’ I manage the relationship very carefully, but sometimes I slip and get a kicking.

S: Did you get love from others in your family?
T: My parents gave me no affection, and were totally uninterested in what I did. My sisters were very clever, but I failed miserably at school. When I was 16, I left home and went to work. My parents were horrified – I was a huge disappointment. But my nanny gave me unconditional love, and I met my husband very young so, between them, they gave me the support and respect I craved.

S: How do you manage the pain you feel?
T: I don’t let my mother see me upset. I’ve had therapy to deal with the anger and pain of knowing I’ll never have a wonderful mum.

S: Has your relationship with her changed as you’ve grown older?
T: It’s different now because my father has dementia and my mother is physically frail – though mentally fine – so I managed to get them to sell their house and move into a retirement development. I was the one who lived close by, and she was constantly calling at night to say she couldn’t work the TV, so I would have to drive over and sort it out.

S: Why didn’t you ask her to wait till morning?
T: I’m a very dutiful daughter.

S: What fascinates me is why you still haven’t given up on your relationship with her.
T: To be brutally honest, my parents have an awful lot of money, and I want it for my children. My view is that my inheritance is compensation for my childhood. If they had no money, I definitely wouldn’t be helping them out like this.

S: That sounds very angry and punishing.
T: It’s how I feel. Strangely, because I managed their move my mother thinks I’m her best friend, and the relationship has turned on its head. She’s told me she had numerous affairs, so she’s colder and more calculating than I thought. Over the years, she’s accused me of doing many things I didn’t, and then I learn she’s done them herself. It makes me so angry.

S: Maybe she was projecting her guilt on to you.
T: Totally. My father is stiff upper-lipped, and after they married she realised they had nothing in common, so she had affairs. She said she wanted the trappings of marriage and prosperity without giving back anything.

S: She sounds rather like a narcissist who can’t feel empathy.
T: Yes. She moved my father into the dementia unit despite having full-time care in their flat. She was a research chemist and said she felt more sympathy for the lab rats than ‘that wreck of a human being’, as she calls him.

S: Oh, dear. Is she resentful of him?
T: Yes, for not being the man she wanted.

S: Do you feel any compassion for her?
T: I do for her life now, but, otherwise, no – she lost her rights to have anything from me.

S: It must be tiring carrying this heavy burden of resentment. In one voice you say it doesn’t affect you, but the other voice says it does.
T: I don’t think it’s resentment as much as resignation. The only way to deal with it is by protecting myself. She’s a total fantasist.

S: That’s where we go back to narcissism, which means everything is built around her.
T: You can’t reason with it. She’s never wrong, never says thank you, but does now say she doesn’t know what she’d do without me. I say she’d be in a corner without the TV remote.

S: Is there any place of conciliation you would like to reach with your mother?
T: It would be impossible. She describes me as cold and heartless, but has no idea that I’m actually a big cuddle merchant. I have to separate being angry and grieving for what I haven’t got, which is a good mother.

S: You’re still very emotionally invested in her. Anger is an attachment. Until you lose that, there’s no way you can emotionally separate. Why not physically step back?
T: She resents it hugely if I don’t speak to her, because I used to speak to her three times a day – she’d be phoning, asking for things.

S: She’s living in assisted housing…
T: I know, but it’s a new-build development so there are lots of teething problems. I’m making excuses, aren’t I?

S: Yes. You’re allowing her to live rent-free inside your head, and anger is the connection. Any strong emotion will keep you glued to somebody. Stop playing the dutiful daughter – she’ll complain, but have to get used to it.
T: That’s the best piece of advice I’ve had in a long time.

S: Some space might allow you to develop a different perspective. I think that forgiveness is too big a word. Acceptance is more helpful.
T: Yes, acceptance is a good compromise.

S: It’s a fact that you are never going to change her and she’s never going to give you what you want. If we keep going after things we’re never going to get, it’s like banging our heads against a brick wall. We just get brain damage.
T: Yes, I completely agree with you. And I’m definitely going to try to adopt that attitude with my mother from now on.

S: How do you think you will feel when she dies?
T: I will definitely grieve – but only for the mother I didn’t have. She has never told me she loves me, never given me a cuddle or even extended to me the normal, basic emotional rights of a daughter.

S: Do you think you’re still looking for her approval in life?
T: No, I gave up on that a long time ago.

S: So why do you keep going back for more?
T: I don’t know. As you say, there’s no real need. She’s in a set-up where she’s very well looked after. The upside of having such a terrible mother is that it’s taught me about real compassion, so now everybody comes to me for comfort. And I’m a very good mother to my own children.

S: So, perhaps it might be helpful to look at ways in which you might be grateful.
T: Yes, definitely. I have to focus on letting go of the anger I associate with her.

S: Resentment is corrosive so we need to let go of it. The Buddhist writer Jack Kornfield said: ‘Letting go is not getting rid of; letting go is letting be.’
T: That’s exactly it. I need to let it be and stop spending hours thinking and talking about her, because that keeps me attached. I’m not going to allow her so much space
in my head now. Thank you. This has been very helpful and insightful.

*For more psychology and wellbeing features pick up our latest issue of Healthy magazine at your nearest Holland & Barrett store.

Serves 2

1 Fry the grated carrot in a pan with the olive oil, chopped garlic, chopped red chilli and caraway seeds over a moderate heat for 5-8 minutes, stirring frequently. Leave to cool before using in the sandwich.

2 Cut the sourdough bread into thick slices or slice the baguettes with a serrated knife along the middle so the two pieces are still connected at the back.

3 Spread 100g houmous onto the bread or baguettes, then pile on plenty of the fried grated carrots. Remember to scrape in the caraway seeds and chilli.

4 Add the Greek yoghurt to the bread or baguette in blobs, followed by the chopped coriander. Season with a little salt and freshly ground black pepper.

5 Serve immediately or transfer to a plastic container for a delicious packed lunch.

*For more delicious recipes and food features, pick up our latest issue of Healthy at your nearest Holland & Barrett store.

Doctors have long known regular activity is vital for maintaining health. What’s perhaps less recognised is the fact that the right type of exercise can help you cope with, or even recover from, illness – and that includes serious diseases such as cancer. Here, we look at the evidence and show you how to get going. Remember, if you have any health conditions, you should always consult your doctor before embarking on a new exercise programme.

Deal with diabetes

This condition affects 2.8 million in the UK, the majority of whom have type 2 diabetes. If not well-managed, it can lead to problems including kidney damage and a raised risk of heart disease. And exercise is a vital element when it comes to controlling the disease. ‘Physical activity, combined with healthy eating and any insulin or diabetes medication you’ve been prescribed, will help manage your condition and prevent long-term complications,’ says Cathy Moulton, clinical adviser at Diabetes UK. ‘It could reduce your chances
of having a heart attack or stroke, and lower cholesterol levels – it’s essential for health.’

Which exercise? 

Anything you enjoy and stick to is good. But some activities may have particular benefits.

Combo training A combination of aerobic exercise and resistance training can lower blood sugar levels, found a study in the Journal Of The American Medical Association. So swap the last 20 minutes of your run for a session with dumbbells. Or why not try a Body Pump class, which combines aerobics with weights.

Cycling American scientists have found a programme of regular cycling helps lower cholesterol, important for reducing your heart disease risk in diabetes. ‘Try to do around two-and-a-half hours per week of exercise like cycling,’ says Moulton. If you’re not used to it, visit www.sustrans.org.uk for advice on bikes, safety tips and good routes near you. There are also subsidised NHS cycling clubs nationwide.

Ease joint pain

When painful joints are a problem, just the thought of taking a short walk around the park can have you crawling back to the sofa. But you don’t need to run a marathon to reduce symptoms. ‘Moderate exercise can ease stiffness, improve movement in joints and strengthen your muscles,’ says Jane Tadman of Arthritis Research UK. ‘It may feel counter-intuitive, but exercise is crucial for anyone with arthritis and joint pain as it increases flexibility and also helps combat fatigue.’

Which exercise? 

Choose carefully. High-impact workouts such as running can jar your joints, particularly if you don’t wear the right pair of shoes.

Tai chi ‘With its emphasis on breathing and slow movements, tai chi can improve your strength and balance, which cuts your chances of falling making joint pain worse,’ says tai chi trainer Angus Clarke (www.livingmovement.com). Researchers from the Tufts University School of Medicine carried out trials using tai chi methods to alleviate arthritis
and joint problems. They found a significant drop in knee pain, and the group also saw improvements in flexibility. Visit www.taichifinder.co.uk to find classes.

Stretching classes Stretching isn’t just for a warm-up  prolonged session is beneficial as an exercise in itself if you suffer from painful joints. ‘Yoga can be helpful, but if its intensity doesn’t appeal to you, then stretching and non-weight bearing exercise help ease joint pain without putting strain on your body,’ says Julie Montagu, co-founder of wellbeing company iNourish and a yoga specialist. Most gyms run stretch classe

Words: Orouj Tamimi

*For more on this article and other health and fitness features, pick up the latest issue of Healthy from 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.

An essential date on any woman’s calendar, the Vitality Show in association with Activia, is back in March, with hundreds of top brands and unique products, inspirational speakers, free fitness and yoga classes, free cooking demos, and health advice. Pop down to feel revitalised, beautiful, fit and healthy.

What’s more, Rewards for Life members can take advantage of two special ticket offers. You can buy two tickets for just £22, that’s a huge saving of £16*! Just quote HMAR. Or if you fancy spoiling yourself or friends, buy a VIP Pamper Experience for £69 and save £6 – quote HPAMPER.

For more info visit www.vitalitylive.co.uk, and if you want to book your tickets ring 01666 511 532 (Monday to Friday 10am – 5pm) , or you email the customer services team on  vos@speeddata.co.uk

*Saving based on door prive. Booking and transaction fees apply. Code expires 21 March 2012.