Are you a rushaholic?

DAILY MIRROR: Health
If you want a happy, fulfilling lifestyle, slow down to get there quicker, says holistic lifestyle coach ANASTASIA STEPHENS click here to read

Cold comfort
DAILY MIRROR: Health
There’s a lot of it going around – so make sure you know what to do to make sure a nasty sniffle doesn’t take over your life. By medical herbalist ANASTASIA STEPHENS click here to read

How safe is your suncream?
DAILY MIRROR: Health
Light from the suns rays may be soothing, but new research has shown they may be doubly dangerous. So which brands are your best bet for sun safety? ANASTASIA STEPHENS reports. click here to read

Are you a rushaholic?

DAILY MIRROR: Health

If you want a happy, fulfilling lifestyle, slow down to get there quicker, says holistic lifestyle coach ANASTASIA STEPHENS

Are you an example of what experts are calling rushaholics? If you are one of 10pc of people obsessed with success and perfection, hooked on action and achievement, you could well be. Life coach Mary Chase helps wean ‘rushaholics’ from their habit before it takes a serious toll on their health.

She says: ‘The mind is in constant fast-forward and the body begins suffering. Racing through life isn’t as rewarding as slowing down to enjoy the present moment. Contentment is about accepting yourself as you are, not as you want to be.’

According to a recent survey, we now spend about 15 minutes getting ready for work, take five minutes for breakfast and 15 minutes for lunch. As we juggle email and text messaging with the demands of real life, the length of the average phone call has gone down by 50 per cent.

Women are now booking in for five minute leg waxes, bikini lines and manicures, followed by high-speed, high-powered tans. "In our culture, people who rush the most, get the most done. They get a sense of accomplishment and are usually very successful," says Linda Blair, clinical psychologist at Bath University.

Problems arise, however, when rushing becomes chronic and people forget how to relax. Inevitably, those most vulnerable develop stress related disorders such as anxiety, insomnia and burnout. But even before this stage, many rushaholics suffer constant low-level fatigue and weakened immunity.

Who is most at risk?

"Rushaholics are driven more by their compulsive and restless state of mind, than anything or anybody else," says Blair. "They tend to be perfectionists and overachievers or pleasers - people who want to be everything for everybody. Rushaholics outwardly have perfect lives. They're successful, well-off professionals with a wide circle of friends.

"Yet their restlessness reduces life to a race against time. Endless aspirations mean they are never content or happy with anything. They often mistake quantity for quality. In relationships, they spread themselves too thinly, losing out on depth."

They simply cannot relax. "Often they're addicted to lists and achievement," says Donald Kelly, who charges pounds 60 for an hour- long consultation. "At work, they're management freaks; on holiday, they're activity freaks. In the evenings, their time is jammed with social functions. Image-wise, they're constantly working on their wardrobe, darting into shops to find new tops or accessories just in case.

"Even if they spend a night in to 'relax', they'll squeeze in a video around phoning friends, rearranging the ornaments in their flat or trying on new outfits," says Kelly, an adviser to more than 50 rushaholics. Despite their compulsive behaviour, rushaholics, like other addicts, will never seek specialist help until something goes wrong.

"Usually stress kicks in. It begins with sleepless nights and creeping anxiety - their mind is in constant fast-forward and their body begins suffering, too. Some people get moodswings, anger or tearfulness as their ability to stay 'on top' wears down. Others develop panic attacks.

Another sign of the excessive rushing is weakened immunity. Apart from colds and flu, other associated illnesses include migraines, IBS and allergies. Unless these people give themselves space, they eventually snap emotionally or physically.
That's where the slow coach comes in. "To begin with, we train them in relaxation techniques, for example, deep breathing and meditation," says Kelly. "We then ask them to start doing simple things, such as walking through a park, without scheduling it into a time limit. Often by the time people see me, they've begun to realise that money, looking good and productivity aren't the most important things in life.

A slow coach will help to take them further down that path: "We aim to teach these people that happiness comes from accepting yourself as you are. It's not something you aspire to be and no amount of money or hard work will earn it," says Kelly.

"I often get clients to make a list of their top 10 priorities in life, highlighting what really matters. Then I ask them how they could alter their life plans to incorporate them more readily. The priorities that don't make the top five can often be dropped altogether.

"I also encourage them to become more fluid and flexible, instead of scheduling every hour of their day. I ask clients to leave a few hours free and get them to use the time spontaneously. On some days, I get them to throw away their timetables completely. This can give people a great sense of freedom and space and they start approaching life from a different perspective. They realise that life is about possibility and creativity, not productivity - people aren't robots."

Natasha Navarro, 29, an advertising executive, was a chronic rushaholic

THERAPIST David Kidman takes her through a relaxation exercise. After a few minutes, the strained, wired look disappears from her face. Tense muscles on her forehead relax, and she takes on an air of peacefulness.

Natasha started seeing Kelly six months ago, after she developed chronic back pain and insomnia.

"I was burning the candle at both ends and my mind was racing out of control," admits Natasha. "I was putting in almost 10 hours of high-pressure work a day and going to exercise classes three times a week. Socially, I was going out almost every night and leaving London regularly for activity weekends or weddings.

I used to rush out at lunchtime for manicures and shopping sprees.

"Every spare minute was accounted for. If I wasn't doing something productive, I felt I was wasting time. But I ignored my body and was running myself down. Eventually my energy levels sank very low, but I was still pushing myself to the limit.

"My sleep suffered, I started feeling anxious. I was catching every illness that came along and, because I was rushing my meals, my digestion became very poor. Eventually, I felt I was burning out and knew I needed help. I went for therapy in September. At first we saw each other for a consultation once a week and spoke on the phone regularly.

Initially, David gave me some relaxation exercises to do and encouraged me to give myself some free time. I had to do something peaceful and non-productive, such as reading or going for a walk.

"He also questioned me about what I really wanted in life and how I was going to get it. He turned my view of life on its head. I realised that rushing around was making me stressed and unhappy. In all the hurrying, it was as if my mind and life was controlling me. Now I've slowed down. I now live more basically and, because I shop less, I want less. Instead of packing an afternoon full of activity, I'd rather chill. I've replaced quantity with quality. I have more energy and I'm more contented."

Top tips for rushaholics

1. Spend five minutes every day sitting quietly and breathing deeply.

2. Throw away your to-do list and do something completely spontaneous that you enjoy each day.

3. Streamline your life - write a list of life priorities, letting go of everything that isn't that important.

4. Revisit your wardrobe - review all your clothes to find those that look good before rushing out on a shopping spree.

5. Reassess your expectations - how realistic are your aims? Ask yourself: what stops you from being happy with less?

Are you a rushaholic?

If you agree with four or more of these giveaway signs, you probably are.

I rarely end up with more than 20 minutes of relaxation time in a day.

I often find have stiffness or tension in my muscles.

Much of my sense of achievement comes from what others think of me.

There's always too much to do and not enough time.

I feel tired most of the time but struggle on anyway.

I constantly make "to do" lists but rarely complete them.

I rarely have as much time for my relationship /close friends as I'd like.

Cold comfort

DAILY MIRROR: Health

There’s a lot of it going around – so make sure you know what to do to make sure a nasty sniffle doesn’t take over your life. By medical herbalist ANASTASIA STEPHENS

If you’re yet another victim of the sniffle season don’t just sit there and take it. Find out how to attack the virus with our protection guide.

You or someone you know has probably already been laid low by the particularly virulent cold strain currently crossing Britain. But did you know a few simple steps can reduce the time you spend suffering by as much as 30pc? Here’s how …

EARLY STAGES

Prompt action at the first sign of a sore throat can stop a cold from getting to your lungs and developing into a full-scale infection. As soon as you feel your throat getting sore take as many of the following steps as you can within three hours.

GARLIC: All garlic contains allicin a powerful anti-viral compound – the highest levels are found in fresh garlic bulbs. Every few hours chew a small slice with water and gargle over the infected area before swallowing.

GARDEN SAGE: A few leaves of this microbe-killing herb – or two teaspoons of it dried from supermarkets – steeped in hot water for five minutes can effectively banish a throat infection. Drink as a tea every three hours gargling over the infected area.

ECHINACEA: This herb boosts the body’s anti-viral defences and helps prevent viruses from entering cells. Take 5mls of tincture in water three times a day swishing the solution over your throat.

REST: As soon as your body registers an infection all its resources go to stopping it so energy levels slump. Hard work or stress will weaken your immunity. Listen to your body’s signals – rest for as long as you feel is right. You’ll be more likely to get away with a mild, short cold.

MID-INFECTION

The infection has reached your lungs so the aim now is to stimulate your immunity, disinfect the lung surface and thin any mucus so you can cough it up. Use at least three of these strategies and you are likely to get rid of symptoms 2-3 days earlier.

ELDERFLOWER CORDIAL: Elderflower helps dislodge mucus and boost immunity, helping infections pass with less severe symptoms. For a chesty cough, dilute elderflower cordial in warm water and drink three dimes a day.

VITAMINS A C & E: Vitamin A strengthens tissues to the throat and lungs, helping to prevent the virus entering cells. Vitamin C prevents viruses from multiplying and along with Vitamin E has all-round immune boosting properties. Take an A, C and E supplement for three to five days.

GARLIC: Eat as much garlic as you dare in salads and meals – its’ excreted from the body though the skin and lungs, disinfecting them as it goes.

THYME: This helps clear phlegm from the lungs while killing viruses and bacteria in the process.
Thyme also stimulates circulation and has a warming effect in cold, damp conditions.
Add a teaspoon to a cup of hot water, soak for five minutes and drink three times daily.

SUGAR: This is a strong suppressant of your body’s ability to fight infection, so avoid it. Eating a 50g chocolate bar reduces the activity of immune cells called phagocytes by up to 75pc for six hours. The more sweets you eat, the longer your infection is likely to linger.

END OF INFECTION

Continue taking Vitamins A, C and E and garlic, elderberry or thyme to rid any infection and mucus. Do that and the following for at least a week – it will help your body recover quickly from the strain of a viral infection.

HYPERICUM: Many people feel down after a virus, so take this herbal antidepressant, also called St John’s Wort, for two to three weeks (unless you are on regular medication).

B VITAMINS: Viral infections can leave you feeling exhausted for several weeks. These vitamins are used by every cell in the body to generate energy and they have been shown to increase endurance and activity levels. They also help counter low mood and depression.

GENTLE EXERCISE: This helps to increase levels of infection-fighting immune cells so it will help to keep viruses at bay.

How safe is your suncream?

DAILY MIRROR: Health

Light from the suns rays may be soothing, but new research has shown they may be doubly dangerous. So which brands are your best bet for sun safety? ANASTASIA STEPHENS reports.

Previously UVB rays were thought to be the main culprits for skin cancer. But now, Australian researchers have found that UVA – which ages the skin but does not burn – can cause cancer too. The SPF on sunscreens is designed to protect us from UVB or ‘burning’ rays, while UVA protection is given, on some brands, by a star-rating. Here we assess the main brands for UV safety.

GARNIER AMBRE SOLAIRE – SPF15 £9.99 for 200ml
Ambre Solaire suncreams contain Meroxyl XL and SX, patented light-stable filters which screen out both UVA and UVB. They also contain cactus nutriflavones and vitamin E – antioxidants that give additional protection from UV damage to the skin.
This brand are the only sunscreen makers to receive an accreditation from the British Skin Foundation for quality ingredients and research.
UVA RATING: ***
COMMENT: It is vital that any sun filters are light stable because any filter that is broken down by light will stop working. This product should give good thorough protection from all forms of UV.

BOOTS SOLTAN RANGE – SPF 4-25, from £6.79 for 200mls
The Soltan range contain benzoates, substances that block a broad range of UVA and UVB rays. They also contain anti-inflammatory ingredients to help offset any sunburn. Products in the range claim to absorb around 90pc of UVA and B.
UVA RATING: ****
COMMENT: Boots launched the star rating system for UVA, so are helping to raise awareness of protection against it. These sunscreens give good protection, but they may contain some irritating chemicals.

NIVEA SUN SUNSPRAY SPF8-20; around £12 for 200mls
Contains a range of ‘broadband’ filters that work equally well for UVA and UVB rays. Overall, they give 90pc protection from damage caused by UVA light.
UVA RATING: ***
COMMENT: Products with ‘broadband’ filters tend to have fewer stars than those with specific UVA filters. However they screen out a wide range of UV wavelengths, so work just as well.

SAINSBURYS SUNCARE SPFs 4-25; £4.99 for 200ml
Contains broad UVA and UVB filters including cinnamates and titanium dioxide to block out UV light. The ingredient oxybenzone has been removed from the range, to reduce the risk of skin irritation.
UVA RATING: ****
COMMENT: This sun-cream works well for the price. However it contains lots of artificial scent and could still irritate skin in sensitive people.

TESCOS SUN PROTECTION SPRAYS - SPFs 6-25 £2.64 for 200ml
The range contains broad UVA and UVB filters such as cinnamates and titanium dioxide to block out UV light. They also contain the antioxidant, vitamin E, to further protect the skin from sun damage.
UVA RATING: ****
COMMENT: These sun sprays have a great non-oily texture and work very well for the price. However some of the chemicals may irritate the skin in sensitive people.
OUR RATING: ***

HAWAIIAN TROPIC MAXIMUM SENSITIVE – SPFs 15- 40; £9.99 for 200mls
Hawaiian Tropic have recently added parsol and avobenzone, new UVA-blocks to their list of ingredients to give more thorough UVA protection. Endorsed by International Skin Cancer Foundation for its effectiveness, this brand with its hallmark coconut scent, also contains extracts of aloe vera and guava for their soothing effects on the skin.
UVA RATING: ****
COMMENT: This waterproof and hypoallergenic range gives thorough protection and plant extracts will give additional support in preventing skin damage. For best protection, make sure you choose a high SPF.

PIZ BUIN - SPF8-30; £11.99 for 200mls
Piz Buin contains the latest generation of broadband filters called Tinosorb M and Tinosorb S which work together to block out UVA and B. Unlike some older filters which tend to lose their protection properties over time, these maintain their SPF over time.
STAR RATING: ***
COMMENT: This is a good brand and even though it only scores three stars on the UVA rating, the stability of the sunscreens make effective whether you’ve been wearing it for 20minutes or four hours.

WHAT UV DOES TO THE SKIN
Exposure to UVB increases the risk of basal cell carcinoma and squamous cell carcinoma, two forms of non-melanoma skin cancer. It is also responsible for sunburn. Exposure to UVA causes skin ageing and there's a high level of concern that UVA increases the risk of malignant melanoma, the most dangerous form of skin cancer. In contrast to UVB, UVA does not cause sunburn.

‘UVA and UVB are different types of light that penetrate the skin at different levels,’ explains Mike Brown, suncare scientific advisor for Boots. ‘UVB, which causes burning, tends to be directly absorbed by DNA, the cells ‘blueprint.’ UVB can damage this in ways that lead to cancer. It also leads to direct irritation - the redness and inflammation – of sunburn. UVA tends to be absorbed by skin cells at a deeper level – here, it causes direct damage to tissue such as collagen and elastin to cause premature aging. Researchers have recently found it causes cancer indirectly - UVA light is absorbed by small structures called chromaphores, which then damage DNA to cause cancer.’

HOW SUNSCREEN WORKS
Suncreams are designed to block out UVA and UVB rays. Most products contain two types of sunscreens: chemicals such as cinnamates which absorb UV light, reducing the amount that reaches the skin, and 'reflectors', which are derived from minerals - titanium dioxide and zinc oxide - and scatter sunlight, reflecting it away from the skin. Sunscreen sun protection factors (SPF) are measured by timing how long skin covered with sunscreen takes to burn compared to uncovered skin. For example, SPF 15 means it will take 15 times longer to burn when wearing the sunscreen. They are calculated by applying 2mg of suncreen to a centimetre of skin. That’s the equivalent of using a tablespoon-sized blob of sun lotion to cover an arm from your shoulder to your fingertips. If you were to apply suncscreen to every square inch of skin, an average person of five ft 9 would need to use about 35mls of cream. Applying any more will increase the SPF of any given cream, while applying less will mean the SPF is less than stated on the bottle.

SUN SAFETY
The key to sun safety is to use suncreams when necessary, but don’t rely on these alone. If you’re on the beach, cover your body with a shirt and sarong after a few hours and protect your facial skin by wearing a hat and sunglasses. Avoid direct sunlight between 11 and 3pm when the sun is at its strongest – special protective tents or umbrellas on the beach will ensure you have somewhere to sit out of the sun.

Even if it is not sunny, be aware that high levels of UV radiation can pass though clouds. Remember, you are not protected from UV radiation when you are in a car, because the sun's rays can pass directly through glass.

When you do use suncreams, an SPF15 should be the minimum protection - there is no point using products below this. Sunburn should not be used as the measure of protection – skin DNA gets damaged well below levels of sun exposure needed for reddening and inflammation to occur.

WHY A LITTLE SUN DOES YOU GOOD
While UV harms skin, sunlight isn’t all bad. New research shows that breast cancer could be prevented through moderate sunbathing. Resarchers at St Georges Hospital, London, have found that Vitamin D – made on exposure to sunshine – prevents breast cancer cells from spreading. Vitamin D has also been found to cut the risk of colon, prostate and other cancers. People in the United Kingdom cannot synthesise vitamin D from November to March, so become deficient by December. This means – contrary to what most people think - exposure to moderate amounts sun is vital. Researchers recommend around 15-30 minutes of exposure per day, without sun protection, providing you avoid peak burning times.




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