24 little boosts to build energy into your day
Try these simple tricks to reduce lethargy
You might be interested in these lower-effort ways to improve your wellbeing, from choosing foods to fight fatigue to sleeping well or exploring the gut-hormone connection. If you’re reading this, you likely struggle to achieve that seize-the-day, jump-out-of-bed-dancing energy. But I’m here to tell you, you’re not low on energy because you’re lazy. It’s probably because you’re overstimulated, under-rested, slightly dehydrated, mildly stressed, eating on the fly, starting at screens AND expecting your body to behave like it has had eight hours of sleep. The good news is our energy levels are surprisingly responsive to small nudges throughout the day if they work with your body clock, hormones and habits rather than against them. So, think of this as your 24-step energy menu, little boosts from the moment you wake up, to the minute your head hits the pillow. And no, you won’t do all 24 every day (nor should you), but incorporating a handful might give you the improvement you need. 1. Open your curtains before your phone Plenty of studies show that morning daylight (even if it’s overcast) helps set your circadian rhythm, which influences everything from alertness to appetite, to sleep later on. Even if you’re not able to fit a morning walk in, just walk to your window, open the curtains and look outside for 60 seconds. 2. Avoid the snooze button Those extra 10 minutes in bed can actually drop you back into a lighter sleep stage, leaving you groggier than before. “It’s best to get up with an alarm at the same time every day and it is much more important than getting to bed at a specific time,” says sleep coach Tracy Hannigan. “Not only does this anchor your sleep cycle firmly, it can prevent 'social jetlag' across a week, or sleep inertia making your morning difficult.” 3. Down a glass of water first thing It’s likely your body hasn’t had water in at least eight hours and even mild dehydration can make you feel sluggish, fuzzy and moody. On her Substack Second Brain, Dr Emily Leeming cites a study that recommends trying to get in 500ml of water when you first wake up to help with memory and energy. She suggests incorporating this into your morning routine by keeping a jug of water with a glass by your bed or drinking a glass of water before and after brushing your teeth. 4. Wait for your first coffee Researchers from the University of Bath found that relying on coffee to perk you up after sleeping can have a negative effect on your blood glucose control. In the first hour or so after waking, your body naturally produces cortisol (the hormone that makes you feel alert). Adding caffeine into the mix can sometimes make you feel more jittery and less steadily energetic, prepping you for a harsher crash later on in the day. 5. Eat protein early (even if you hate breakfast) A good breakfast will set you up for the day. So try not to stick to cereal or toast, which are mostly quick-digesting carbs, giving you an instant burst of glucose that doesn’t last long. “As your blood sugar rises, your body releases insulin to bring it back down, and that’s when energy and concentration starts to dip, and you might feel tired, hungry again or craving something sweet,” explains registered nutritionist Zara Hiridjee. Instead, opt for a higher-protein breakfast that gives a slower release of energy – like Greek yogurt with berries and nuts, scrambled eggs with avocado, and wholegrain toast. “You’re still getting carbs for fuel, but the added protein and fibre keeps your energy stable and your hunger in check,” Hiridjee adds. 6. Try a ‘wake up your body’ blast Movement increases blood flow and can raise alertness fast, and it’s one of the quickest ways to feel more switched on. Beth Johnson, owner of Lift Club, recommends trying a quick stretch routine: “Just flow through the body, lengthening, shortening, whatever feels good. Two minutes of child’s pose, downward dog and upward dog should be enough to get your day off to a good start.” 7. Take a big sigh Sometimes low energy isn’t tiredness, it’s anxiety – which can be exhausting in itself. A quick way to downshift your nervous system is by taking an extra big breath. Called ‘cyclic sighing’, it’s the act of inhaling through your nose and then taking a second, deeper breath in to fully expand your lungs, then exhaling through your mouth. A 2023 study (cited in the Stanford Medicine Magazine) found that those trying this breathing technique compared to others reported significantly greater increases in energy, joy and peacefulness. 8. Do your hardest ‘brain task’ before noon (if that works for you!) The morning is when many of us have the most mental stamina, so use this fresh energy wisely and then the whole day might feel a little easier. Try focusing on one 30-60 minute block mid-morning before emails take over. Leadership coach Sarah Cave stresses however that this might not be the same for everyone. “Some of us do have our peak post-lunch, so the important thing is to recognise when you are at your freshest and use that time block wisely,” she adds. 9. Snack for stability, not sugar Snacking is not an enemy, but if you’re reaching for a sugar-packed one, this can spike energy and then crash it. “Always having real snacks to hand really matters, so you’re not grabbing the wrong thing and setting yourself up for a sugar crash,” explains Gemma Ogston, chef, author and founder of Mama Shrooms. “My go-tos are stuffed dates with almond butter, a little dark chocolate with a pinch of salt, and a Mama Shrooms Day Blend, which has cordyceps and Lion’s Mane (both can support natural mental clarity and stamina).” 10. Fix your ‘tech neck’ Slumping doesn’t just make you look tired, it can create it. Many of us are guilty of hunching over a laptop, but slouching can reduce how well you breathe and increase muscle strain. Try sitting with your feet flat and your shoulders relaxed, with your screen at eye level. Imagine a string trying to lift the crown of your head. 11. Step outside for 5 (even if it’s grim out) As mentioned already, outdoor light is still far brighter than indoor lighting and supports that circadian alertness. Try and step outside, even for five minutes – take a coffee with you or do the bin run. Where possible, I like to do walking meeting calls. 12. Walk for 10 minutes after you eat The Italians call it ‘la passeggiata’, a leisurely walk taken in the evening for a purpose of socialising. But go to any Mediterranean country, and you’ll likely see the locals taking part in a post-dinner stroll. Yes, it’s mainly to socialise, but walking after a meal can help digestion and smooth your blood sugar curve (avoiding those energy slumps). A 2025 study found just 10 minutes of walking immediately after a meal significantly reduced peak glucose compared to not walking. 13. Eat away from your desk Eating while working is a one-way ticket to feeling mentally cluttered all afternoon. Your brain needs a context shift – even a tiny one – to properly reset. If you can, eat somewhere else, even if it’s just a different chair. 14. Enjoy more olive oil Good-quality extra-virgin olive oil is a great ingredient that offers steady, long-lasting fuel for your body. “It’s high-polyphenol, antioxidant-rich content reduces insulin resistance, slows carbohydrate digestion, and lessens post-meal glucose spikes, meaning you’re less likely to get those big sugar highs, followed by crashes,” explains Sarah Vachon, co-founder of Citizens of Soil. “Between 25-50ml a day of EVOO is an incredibly supportive, delicious and energy-boosting addition to a balanced diet.” 15. 3pm slump? Try water first Afternoon tiredness is often a combination of stress, screen fatigue and slight dehydration. Before opting for a coffee, energy drink or sugary snack to keep you going, drink a full glass of water, wait 10 minutes, then decide if you need a caffeine rescue. Experts at Harvard Medical School also recommend getting fluids from liquid-heavy fruits and veggies that are 90% water – think cucumbers, courgette, strawberries and melon. 16. Use caffeine like a tool Moderate caffeine consumption isn’t bad for you but choosing when to drink it is wise. Caffeine promotes wakefulness by blocking adenosine, a sleep-inducing chemical. Great mid-morning, but if you’re reaching for one 3pm onwards, it could cause bedtime havoc, with The Sleep Foundation recommending avoiding it altogether at least eight hours before bed. 17. Try a 10-minute “lie down, eyes closed” reset While true sleep provides deeper recovery, a quick reset in the day (rather than a nap which can leave you groggy) could be what you need for an energy reset. Known as ‘quiet wakefulness’, resting with your eyes closed, but not sleeping, can offer significant restorative benefits and give your brain a chance to relax. 18. Get a “second daylight anchor” If evenings are when you finally feel awake, you’re not imagining it. Many people get an energy lift later in the day, and a bit of movement (especially outside!) can make you feel calmer and more capable, as opposed to gluing yourself to the sofa. Try a 15-minute walk, stretching or a gentle exercise class. 19. Don't overdo it Did you know there is such a thing as TOO much exercise? If you're overtraining in the gym, or just overdoing it generally, this can cause you to feel pretty exhausted. As Harvard Health points out, too much exertion actually breaks down muscle, uses lots of energy and can cause restless nights. It's recommended to limit intense aerobic exercise to no more than three days in a row, and rest every other day for resistance training. 20. Eat dinner earlier than you think Late meals can interfere with sleep for some people – and poor sleep is the biggest energy thief of all. This is because your body tends to be focusing more on digesting than actually getting some shut eye. If you wake up tired even after “enough hours”, timing might be a part of it. You should aim to eat dinner two-three hours before bed when possible. 21. Dim lights after sunset Bright light in the evening can push your body clock later, delaying sleep hormones. Reviews of light exposure research show how powerfully it can affect circadian timing. Switch on table lamps as opposed to the big light, turn your screen brightness down, and use warm lighting when you can (iPhones have a great warm light feature). 22. Stop the doom scrolling You’re exhausted, you get into bed, you scroll to “relax” and suddenly you’re wide awake again. Screens stimulate your brain and light exposure at night can delay sleepiness cues. No screens an hour before bed is almost impossible, but even 20 minutes before sleep is helpful. Even better, ban them from the bedroom. 23. Create a bedtime routine you’ll actually stick to I’m not talking a 12-step wellness performance, but a predictable routine is enough to trigger your brain into understanding it’s time to sleep. A sleepy tea, wash face, brush teeth, charge phone away from bed, read five pages of your book… same order every night. 24. Keep your sleep and wake times as steady as possible Your body clock thrives on consistency. Big weekend lie-ins can feel like a treat, but then Monday comes around and you feel like you have jet lag but without the holiday. Keeping your wake-up time within an hour of your usual weeknight wake up can be really helpful. If there’s one thing to remember, it’s this: energy isn’t just about sleep, it’s about how you spend the hours you’re awake. A bit of daylight, a bit of movement, enough food at the right times and fewer tiny stressors stacking up in the background can make you feel like a different person by 3pm. Pick a couple of boosts that feel doable, repeat them often, and let consistency do the heavy lifting. M0re wellbeing guides 22 ways to find your sunshine this winter 25 healthy winter recipes Expert explains: how to have a better night's sleep 10 ways to boost energy when tired Expert explains: what is the dopamine diet Expert explains: how ayurveda can help digestion All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
"I'm in my moderation era, and I've never been happier or healthier"
There’s been a gradual shift away from the mantra of 'go hard or go home'. Now we’re more likely to choose balance over blowout, and feel all the better for it.
You might be interested in these lower-effort ways to improve your wellbeing, from kickstarting a fitness regime or choosing foods to fight fatigue to moderating your protein intake or avoiding fad food trends. For years, if burning the candle at both ends was a person, it would have been me. I wore burnout like a badge of honour and played the 'life and soul of the party' role a little too convincingly. At the end of the year I would create punishing resolutions that I would almost certainly fail at because they were never quite built for real life. Then a shock redundancy rattled my sense of identity, I hit my 30s, and a serious accident meant I had a lot of time reflecting on how I wanted my body, brain and life to feel going forward. Somewhere in all of that, I slipped quietly into what I call my moderation era, a concept that focuses on balance and sustainable habits as opposed to living life in extremes. So, is this just maturity or something bigger? Among my friends, there’s a feeling our generation has lived through something unusually intense. We were raised on hustle culture, told success meant constant busyness, and sold the idea that the best years of our lives should involve bottomless brunches and striving endlessly for some shinier, thinner, fitter self. Then a pandemic hit, life got quieter, work felt more precarious, and mental health deteriorated at a much greater rate. And it’s not just me. You can see this shift everywhere: people drinking less, choosing earlier nights, opting for walking outdoors versus annihilating themselves in HIIT classes, and prioritising how they feel over how they look. You just need to look at some of the biggest wellness trends of last year to see this shift. Like quiet quitting, where people began reassessing what healthy ambition actually looks like, or microshifting, the idea of working in flexible bursts around other non-work elements of your life. Dopamine menus gave language to activities that lifted people’s spirits, while 'slow living' came to the fore as people searched for meaning and balance in a fast-paced society. Many of us have come to the same conclusion, that pushing and overdoing it doesn’t actually make us happier. And for me, that shift has shown up most clearly in the everyday habits that now shape my life. Moderating alcohol The biggest change I’ve made has been to how I drink. I haven’t stopped completely – full sobriety doesn’t suit my lifestyle – but I’m far more intentional in when and how I drink. Confronting your drinking habits can be uncomfortable, but you might notice unintentional rituals that go overlooked, like the automatic glass of wine after a stressful day, or seeking the buzz of a cocktail as a social comfort blanket. A brilliant former colleague, Millie Gooch, founded the Sober Girl Society, and her guided journal <a href="https://www.amazon.co.uk/Booze-Less-Rethinking-Drinking-Curious_A/dp/1797231227/ref=pd_bxgy_thbs_d_sccl_2/524-1330542-5422836?pd_rd_w=8hdKc&content-id=amzn1.sym.ec630614-3f9e-4b7f-ba9a-fe89f8e4113f&pf_rd_p=ec630614-3f9e-4b7f-ba9a-fe89f8e4113f&pf_rd_r=HHGW8BXNY65K7MD99JC7&pd_rd_wg=49rB9&pd_rd_r=d53243ff-49e3-4c24-bb3a-079c3be68af6&pd_rd_i=1797231227&psc=1&tag=olivemag-21&ascsubtag=olivemagazine-277280" target="_blank" rel="sponsored">Booze Less genuinely helped me reassess my habits (Rosamund Dean’s Mindful Drinking is also excellent). The surprising thing? I actually enjoy drinking more now. There’s no ‘hangxiety’, I can count my hangovers this year on one hand, and my weekends feel like weekends. The evidence supports it: data shows younger adults are drinking far less than previous generations, and even modest reductions in alcohol are linked to better sleep, improved mood, lower anxiety and reduced long-term health risks. Easier exercise For most of my twenties, exercise was punishment, a transaction: burn calories, shrink body, be 'good'. I was much heavier then and forced myself through workouts that weren’t built for my body. My knees hurt, I felt breathless and embarrassed, and every session seemed to confirm that I was 'bad' at exercising. I remember a bootcamp instructor once telling us we needed to “work hard enough to burn off breakfast”, and something in me recoiled. The idea that movement existed purely to erase nourishment felt wrong. This ignited something in me, and I began researching weight training and resistance work. I chose this not because it changed how my body looked, but because it made me feel strong in it. And when I had my accident last summer and landed in hospital recovering from two major surgeries, that strength work mattered in ways I could never have predicted. Post-surgery, I developed an entirely new relationship with movement. Instead of pushing myself to exhaustion, then giving up (and repeating that vicious cycle), I focused on rebuilding well, improving form and mobility, lowering pain and showing up. I started celebrating the small things, like movement in my toes and standing on one leg. In my moderation era, exercise doesn’t exist to punish, but instead acts as a huge marker of how I’m doing emotionally. When I’m overwhelmed, my routine slips, and when I’m steady, I can feel it in my training. I lift because it makes me feel powerful, grounded and genuinely proud of my body. There’s a practicality to this too. Research consistently shows that sustainable, moderate exercise routines are more likely to be maintained long-term (a notion sometimes referred to as the 'Goldilocks Zone'), while the NHS links resistance training to improved mobility, strength, bone health and mental wellbeing. Eating enjoyably I’m a 90s child who watched her mum endure slimming clubs, endless weigh-ins and fad diets, and I absorbed all of it. I’ve yo-yoed up and down most of my life, and I was determined entering my moderation era to regain control of my nutrition. As a survivor of WeightWatchers, where bananas and avocados were the enemy and your happiness for the week rested on a number, my relationship with food has taken years to untangle. I began working with a nutritional therapist who helped me unpick that thinking. I wanted to lose weight and keep it off, but the only tools I’d ever had were restriction, guilt and a 'start again on Monday' mentality. She said something that rewired my brain: “You can’t sustainably change your body from a place of hatred. You have to learn to respect it first.” So, I shifted my mindset. Not 'weight loss so I’m smaller', but 'weight loss so I feel better in my body' – and so I could walk further (ironic, given I later broke my leg), sweat less, sleep better, move more. I stopped chasing the fantasy version of myself and started caring for the real one I actually live in. Moderation came next. I had to unlearn moralising food after years of it being 'good' or 'bad', and it takes time to undo that mindset. Now, I try to focus on consistency and balance over perfection, eating in a way that actually supports my life. I don’t categorise food anymore, instead I think of it in terms of how nutrient-dense something is. Some meals nourish me more and keep me fuller for longer, while some are just more joyful and celebratory. But both have a place in a sane, liveable life. Moderation also meant relearning hunger and fullness cues – not easy when you’ve spent years overriding them due to deafening 'food noise'. Now, I try to focus on consistency over perfection. I don’t track everything like I used to (or negotiate with a slice of cake like my life depends on it). I eat, I notice how I feel, and I move on. Some weeks feel balanced, some don’t, and I no longer spiral when life isn’t textbook wellness-perfect. Weight cycling, repeatedly losing and regaining weight, is linked in research to poorer mental health and potential metabolic and cardiovascular impact. Balanced, flexible eating tends to support wellbeing better. Balancing work and life The way we work is one of the biggest ways many are living in a more moderate and mindful way. It’s something I’m still working on. My relationship with ambition is complicated. I’ve always been driven and I love what I do, but for a long time my worth was tangled up in output. I was one of those students in the incredibly earnest and now slightly embarrassing National Academy for Gifted and Talented Youth (abolished in 2010, probably for good reason), which in hindsight set me up for a lifetime of pressure. For years, my entire sense of self rested on how hard I worked, or the title in my email signature. And then I lost my job quite suddenly, just weeks before my wedding, and I went into free fall. Who was I if I wasn’t that person any more? I’d convinced myself I was irreplaceable. Spoiler: no one is. People meant well when they said, “You’ll get something instantly,” but I didn’t. I went almost five months without steady work, my confidence eroding. And self-employment exposed every bad habit I’d ever had, particularly procrastination and burnout. In the spirit of balance, I sought the help of a brilliant work coach, Sarah Cave, who helped me see that healthy ambition isn’t about speed or volume, but sustainability. And that’s where rest finally came in. It used to feel like an indulgence I had to earn. But now I go to bed earlier, finish work at a reasonable time (most of the time), and take days off. There’s solid science behind this. Chronic stress is linked with anxiety, poor sleep, immune issues and cardiovascular risk, while real rest helps regulate mood and our nervous system. Moderation hasn’t dimmed my ambition or made me less passionate, but it has reframed what success looks like (and it’s not a rung on a career ladder). Instead, it’s great work-life balance and a job I love that doesn’t leave me on the brink of burnout. So no, my moderation era hasn’t turned me into a beige version of myself. I haven’t stopped caring, or striving, or enjoying the good stuff. I’m still figuring it out. I still get it wrong. But I feel steadier, healthier and more myself than I ever did. 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More than just spas: the unique wellness retreats to book in 2026
From forest bathing to star gazing, these are the memorable wellness retreats to try in 2026
For years, wellness travel has been synonymous with switching off, often combined with plush robes and luxury spas. And while that version of rest still has its place, it’s starting to feel incomplete. As burnout becomes more complex, shaped by screen fatigue and cognitive overload, the idea that recovery comes purely from lying by a pool or getting a massage (while lovely) is being quietly challenged. For 2026, wellness travel is evolving into something more active. Travellers are increasingly drawn to trips that combine restoration with a sense of effort, such as multi-day hikes that stretch the body and sharpen focus. Forest immersion stays are also on the rise, replacing packed itineraries with natural rhythms, while star gazing lodges and dark-sky destinations tap into a desire for literal and mental darkness. These trips aren’t about escaping life entirely but stepping far enough away to recalibrate. What unites this new wave of wellness is a shift in mindset. It’s less about being looked after, and more about feeling changed. Less pampering, more participation. With that in mind, before booking your next spa break, here’s some more unique wellness retreat ideas to try in 2026. For more new year inspiration, check out the trends that travel experts predict will shape your holidays this year and the must-visit destinations to add to your wishlist. Challenge-led travels Wellness travel doesn’t have to mean doing nothing. Challenge-led trips centre on gentle endurance – like walking, cycling or paddling – where the rhythm of daily movement and time outdoors replaces spa treatments as the main source of relaxation. Operators such as Inntravel have long specialised in this space and their new walking routes for 2026 reflect growing demand. Options include self-guided walks along Italy’s historic Via Francigena, or multi-day walking holidays around Loch Ness, where daily movement is balanced with comfortable accommodation and time to absorb the landscape. Elsewhere, more adventurous formats are gaining traction for truly immersive experiences. Much Better Adventures offers bold itineraries like a multi-day cycling journey through Jordan’s desert terrain, or a 100km canoe expedition across Scotland. Check out our 10 unique walking holidays for food lovers for more inspiration. Cold water coastlines Forget the warm waters of the Med, cold water swimming has shifted from niche pursuit to mainstream wellness ritual, with The Outdoor Swimming Society estimating a 1.5-3 times increase in UK outdoor swimming participation since 2019. Wellness trips centred around cold water swimming favour element exposure: think sea dips, sharp air and warming saunas to recover in afterwards. The appeal lies in contrast – cold followed by warmth – and in the way these experiences demand full presence. West Cork in Ireland is emerging as a standout destination for cold-water wellness. Its sheltered coves and rugged Atlantic coastline lend themselves naturally to year-round sea swimming, now supported by a growing culture of beachside saunas, like The Sauna Snugg on Garrylucas beach and Wild Wellness sauna at Garrettstown beach. Further north, Scandinavia continues to set the tone. Denmark’s Nordisk Sanse Retreat at Kurhotel Skodsborg shows a more structured approach, blending cold-water bathing with sauna rituals, breathwork and sensory immersion rooted in Nordic wellness traditions. Cold water swimming expert shared the health benefits of cold water swimming, plus the 10 best lidos and outdoor pools in the UK for you to have a go dipping a toe... Forest immersion stays While not new, forest immersion continues to emerge as one of the most restorative wellness travel formats of all. Retreats are built around the idea that time spent in woodland has a measurable effect on stress levels, attention and sleep quality. Established destinations are already leading the way. In Thailand, Keemala reimagines forest living through villas suspended among the treetops, combining privacy with immersion in dense jungle. In Alaska, Stillpoint Lodge offers a more elemental experience where forested coastline, wildlife encounters and long daylight hours encourage a deep reconnection with the natural world. Closer to home, Loire Valley Lodges blend contemporary design with woodland solitude, pairing luxury treehouse-style accommodation with art, cycling and slow, seasonal dining. In 2026, look out for new opening EHA Retreat, set on Hiiumaa, part of the West Estonian Archipelago Biosphere Reserve. It’s generating excitement for its minimalist, nature-first approach. Hiiumaa itself is a rare sanctuary of unspoilt forest and coastline, where silence, dark skies and slow rhythms define daily life. Immerse yourself amongst the forest with a stay in a breathtaking treehouse hotel in Europe for incredible views and total views. Creative reset retreats Creative retreats are increasingly being reframed as a form of wellness in their own right. They're not about productivity or output, but about focus, expression and – most importantly – mental rest. For 2026, travellers are seeking time away that allows them to make something with their hands, using creativity as a way to slow the nervous system and reconnect with themselves, without the pressure of performance. Artist-led programmes are leading this shift. Sam Marshall’s Creative Retreats for example, bring together painting, drawing and creative exploration in carefully chosen landscapes, where days are shaped around making, shared meals and long stretches of uninterrupted time. On the Isle of Iona in the Inner Hebrides, Iona Artist Retreats offers a more contemplative approach, pairing creative practice with the island’s distinctive sense of stillness, light and space. Elsewhere, reading and writing are being embraced as restorative acts. Ease Retreats’ Rest & Read retreats create space for deep rest through reading your favourite novels, while Ladies Who Lit put on reading retreats in destinations like Mallorca, Ibiza and the Peak District. Star gazing and ‘star bathing’ Looking up is emerging as a surprisingly powerful reset. Stargazing and “star bathing” are gaining traction as a way to slow the nervous system and reduce mental noise. Research suggests that time under the stars can help restore clarity and perspective. Therefore, hotels and retreats blessed to be based in locations with low light pollution are designing experiences around this idea. In Arizona, Castle Hot Springs host regular guided stargazing events in their dark sky canyon. In Switzerland, the 3100 Kulmhotel Gornergrat offers access to one of Europe’s highest observatories, where guests can explore the night sky above the Alps. In Iceland, Hotel Rangá has its own on-site observatory for viewing the Milky Way and northern lights. If all of this sounds a bit extravagant, you don’t have to venture too far from home for star bathing. The Yorkshire Dales is one of the UK’s largest International Dark Sky Reserves and is hotly tipped to have renewed interest in 2026, helped by the cultural buzz around Emerald Fennell’s highly anticipated Wuthering Heights. Events like the Yorkshire Dales Dark Skies Festival is a great chance to explore the night sky. Browse our 8 magical winter experiences for food lovers for memorable trips including spotting the northern lights in Norway. More travel reviews 9 of the best UK beaches in winter 10 best lidos and outdoor pools in the UK 10 of the world's most unique whisky distilleries to visit Best winter city breaks Beyond London: 10 regional bakeries putting their towns on the map Exploring Cape Cod by bike: beaches, seafood and classic Americana 13 winter sun destinations Best European vineyards to visit and stay Best foodie city breaks by train 12 small towns across the UK every foodie should visit The UK's best pubs with rooms UK boutique hotels for food lovers 10 exciting UK city breaks for food lovers Best restaurants with rooms Best UK spa hotels for food lovers Best romantic UK hotels Best seaside staycations Best country hotels
We tried the pre-party products that claim to prevent a hangover before you start drinking
Who better to investigate whether you can stop a hangover before it starts than a health writer married to a pub owner?
Looking for ways to feel better? Read our list of the 10 most hydrating foods and find out more about the latest functional ingredients in your drink. There are also a host of natural energy boosters for you to try. I absolutely cannot hack a hangover. In my early twenties, I could stay out until closing time, inhale a kebab and still be at my desk by 9am. Now? If I haven’t adequately prepared myself, I’m out of action for two full days afterwards. And while I doff my hat to the many now embracing sobriety, it isn’t something that quite aligns with my life. After all, an espresso martini with the girls or a great glass of wine with my husband is one of my favourite pastimes. It also doesn’t help that said husband is a restaurant and pub operator, meaning we’re enthusiastic supporters of the hospitality industry, and genuinely believe that popping in for a drink counts as doing our civic duty. This means I’ve entered my strategic drinking era: a bit of prep in the hope of waking up without a splitting headache. But does any of it actually work? Can what you eat, or take, beforehand really make a difference? The hangover preventions everyone’s talking about 1. Korean pear juice This naturally sweet drink has had a full marketing makeover, now packaged and promoted as a sleek, pre-drinking hangover solution. Korean pear juice, made from nashi pears, claims to support alcohol metabolism, based on a small Korean study which found that participants who consumed pear juice before drinking around 540ml of spirits reported reduced hangover severity, alongside improvements in concentration, memory impairment and sensitivity to light and sound, compared with a placebo. Another Australian study suggested that compounds in Korean pears may influence the activity of alcohol dehydrogenase and aldehyde dehydrogenase, the two key enzymes involved in alcohol metabolism – helping the body process alcohol more efficiently. This has fuelled a wave of products like PrePear, Nashi Recovery Pear Juice and Seoul Tonic all claiming that drinking pear juice before alcohol may lead to a fresher morning after. But moderation still matters. “It’s one of the few hangover-related claims with some physiological backing, but it’s not a miracle fix,” explains registered nutritionist Zara Hiridjee. “Timing also seems to matter. It appears more effective when consumed before drinking rather than after.” Different brands vary a little in texture and taste, but they come in handy and portable single-serve packaging and are long-life. As they’re recommended to be drunk 20 mins in advance, I slipped a pack in my handbag to drink on my way to a friend’s celebration. From £2.60 per drink, they’re comparable to other ‘functional’ drinks on the market – and certainly cheaper than a lost day’s freelance work. What’s more, whether it was the magic pear juice or mixing a couple of alcohol-free drinks into my evening, I felt absolutely fine the next morning! 2. Milk thistle Milk thistle is often marketed as a 'liver detox' supplement, but the science is a little more nuanced. While some studies indicate that its active compound, silymarin, has antioxidant effects on liver cells, the British Liver Trust says there isn’t enough evidence to confidently claim it works. And it’s certainly not a case of popping a capsule before a prosecco-fuelled Christmas party and expecting your liver to feel grateful the next morning. Nevertheless, I have added milk thistle to my daily supplement intake for what’s a very sociable December this year. Crucially, there’s no evidence that milk thistle can prevent or reduce hangovers. Hiridjee agrees: “Using milk thistle specifically as a hangover prevention is very limited,” she says. “There’s no convincing research showing it reduces hangover symptoms or protects the liver from the effects of a single night of drinking.” 3. Hangover food supplements So-called hangover pills – food supplements promising to reduce next-day misery by supporting alcohol metabolism or limiting alcohol’s impact on the body – seem to be everywhere right now. Products like LVDY, Rebound Recovery and Drink Defendly typically use blends of probiotics, amino acids, antioxidants and vitamins, designed to be taken before or during drinking rather than the morning after. But do they actually work? While these products boast glowing reviews and reference science-backed research, experts urge caution. Much of the evidence comes from small, often brand-funded studies, and independent data remains limited. At best, they may offer marginal support around hydration or inflammation, but they’re no substitute for eating properly, staying hydrated or drinking within your limits. In short: try them if you’re curious, but don’t mistake them for a miracle cure. Always willing to trial something that might help, I took the recommended dose of two LVDY capsules before a Christmas party. Let’s just say I put them through their paces, with a very late night and some enthusiastic celebrating. I certainly didn’t feel in peak condition the following day, but could have felt a lot worse. 4. Electrolytes Electrolytes are one of the few genuinely useful hangover-adjacent tools. Alcohol is a diuretic, so replacing sodium, potassium and magnesium helps counter dehydration-related symptoms like headaches and dizziness. That said, products claiming to 'break down' alcohol itself remain controversial. While some small, manufacturer-funded studies suggest potential benefits, independent experts remain sceptical. “Electrolyte drinks work by alleviating dehydration-related symptoms like thirst, dizziness and light-headedness by restoring fluid and sodium-potassium balance,” explains registered nutritionist Jemma Joel. “However, they’re largely symptomatic; they don’t counteract alcohol metabolites or inflammation, which drive many hangover symptoms. Expect mild relief rather than a full hangover cure.” “They’re most helpful when consumed alongside water during or shortly after drinking,” adds Hiridjee, “rather than the next morning, when the damage is already done.” I find it much easier to drink electrolytes – often a salty flavoured glassful that separates to make it even more off-putting – before rather than after drinking, and hope that pre-hydrating has some effect. One of the less salty ones I’ve tried, with the added benefit of liver-supporting ingredients, is this lemon and ginger-flavoured number. 5. Magnesium supplements Magnesium has become a quiet favourite in hangover circles, and there’s some biological logic behind it. Alcohol increases urinary excretion of magnesium, meaning levels can drop after drinking. Magnesium plays a role in nerve function, muscle relaxation and energy metabolism, and deficiency has been linked to headaches, fatigue and muscle tension – all classic hangover symptoms. Research shows that alcohol-related magnesium loss is well documented, particularly after heavier drinking. While there’s no direct evidence that taking magnesium prevents hangovers, supplementation may help ease symptoms, especially in people who are already low in magnesium. It’s best viewed as supportive rather than corrective though. How does lining your stomach work? 'Lining your stomach' is one of those pieces of drinking advice that sounds like folklore, but there’s some solid bones behind it. Alcohol is absorbed in the stomach and, more efficiently, in the small intestine. When your stomach is empty, alcohol passes through quicker, creating a faster, sharper rise in blood alcohol concentration, the kind that hits hard and often results in feeling much worse the next morning. Eating beforehand slows gastric emptying, meaning alcohol lingers in the stomach longer and enters the bloodstream more gradually. “Meals that contain protein, fat and fibre – like roasted salmon with avocado, roasted veg and brown rice – are especially effective,” says Hiridjee. “Eating before drinking also reduces build-up of acetaldehyde [a toxic compound created when ethanol is converted by alcohol dehydrogenase in the liver] and can lessen nausea and dizziness later on.” Should you be pre-hydrating? Hydration won’t stop you getting drunk – nothing overrides basic human physiology. But being well hydrated before you drink can reduce the intensity of several classic hangover symptoms. Alcohol is a diuretic, increasing urine output and pulling water (along with electrolytes like sodium and potassium) from your system. If you start the night already on the dehydrated side, after a busy work day, exercise or simply not drinking enough, alcohol accelerates that deficit, making headaches, dizziness, fatigue and nausea significantly worse. Studies consistently link dehydration to increased hangover severity, and while pre-hydrating won’t prevent acetaldehyde build-up, it improves your baseline. This means your circulation, digestion and temperature regulation start from a healthier place before alcohol begins disrupting them. “Urine colour is a good way to personally test this as it will vary between people. If urine is looking anything less than clear, have a glass of water,” advises Joel. “Always have water before you start drinking alcohol (at least 200-250ml) and have another full glass shortly before bed. This can help prevent dehydration and some hangover symptoms – even if it does mean needing to go to the loo in the night!” A nutritionist’s top tips if you are going to drink alcohol: Stop drinking alcohol 2-3 hours before going to sleep as this will help with REM sleep Alternate alcoholic and soft drinks Dilute alcoholic drinks with ice cubes or soda water Have a single shot instead of a double shot Sleep for longer the next day/nap in the afternoon. Sleeping hours and quality of sleep can make a hangover better Of course, the most reliable way to avoid a hangover is not to drink at all. And for many people, that is the right choice. But for those of us who still want to enjoy a glass of wine, a cocktail with friends, or the occasional “just one” that turns into two, a little intention goes a long way. No supplement will outsmart biology, and no juice or pill can cancel out alcohol entirely. But eating a proper meal beforehand, starting the night well hydrated, pacing your drinks and choosing them thoughtfully can soften the blow. It’s not about hacking your body or chasing miracle cures, it’s about stacking the odds in your favour. Think of it less as hangover prevention and more as harm reduction for grown-ups. Drink mindfully, prepare sensibly, and you’re far more likely to wake up feeling human the next day than to wake up swearing off alcohol forever (again). More wellbeing guides... 10 cocktails for a Christmas drinks party 10 foods to improve your mood 10 ways to boost energy when tired Expert explains: what is the dopamine diet What is sleep hygiene and how to improve it
7 of the worst things I've eaten in the name of health in 2025
Healthy food certainly doesn’t need to taste worse. So why were the main trends of the year so revolting? Plus, a nutritionist reveals whether they’re even that good for you…
If you’re looking for healthy and tasty dishes, check out Olive’s collection of budget healthy recipes, high-fibre meals or recipes to help you pack in 30 plant foods. As a food writer, I’ve tested my fair share of weird and wonderful things. But in 2025 I spent most of the year trying to eat better, or – more accurately – trying things the internet claimed were healthy. All in the name of journalism, of course. For me, it was the year of high-protein cakes, neat vinegar, frogspawn-texture breakfasts and olive oil shots at 7 am for “longevity”. A phrase so bleak it made me immediately rush to Pret for a chocolate croissant. Below is my honest audit of the worst things I ate (and drank) in the name of health, plus expert insights from registered nutritionist Zara Hiridjee on whether any of them were actually worth it. 1. Cacao water Up first, cacao water, marketed as “hydration plus antioxidants” and pushed as this sunny, tropical drink that boosts mood, brightens skin and somehow energises you. I’m a sucker for a good sports drink, and was excited at the prospect of a tropical, zingy lemonade. In reality? Nothing of the sort. It’s slightly sweet, a tiny bit acidic, not offensive, just a bit bland. I didn’t get the mood-boosting magic, and my palate wasn’t exactly thanking me for the experience. It hasn’t fully landed in the UK yet, but it’s huge in the US, so I’m sure it’ll be on our shelves soon. At nearly £4 a bottle, though, I’m not convinced. With the explosion of electrolyte powders and hydration tablets, there are far better, and cheaper, ways to quench a thirst. Personally, a pinch of Cornish sea salt in water does more for me than any “supercharged” cacao infusion. Not glamorous, makes me cringe slightly, but absolutely effective. What the nutritionist says: “Cacao water is one of those products that sounds innovative but, nutritionally speaking, doesn’t offer much. People assume that because cacao is rich in antioxidants, cacao water carries similar benefits. However, most of the antioxidant compounds come from the bean and the nib, not the pulp or husk that cacao water is made from. That means by the time it’s filtered, diluted and bottled, the flavanol content is very low, certainly not enough to have a measurable impact on health. That said, it isn’t harmful and is naturally hydrating, so if someone enjoys the taste and it helps them drink more fluids, that’s fine!” What to try instead: olive’s cacao, banana, date and cashew bars are a much tastier way to enjoy cacao. 2. Olive oil shots A personal low point of 2025 but the longevity crowd swore by it. Basically, take a straight shot of oil at 7 am and suddenly you’re an Italian Nonna with glowing skin and an enviable zest for life. Reader, I believed them. I poured out a shot of my most expensive Citizens of Soil bottle, convinced I was about to become that woman. Instead, I immediately realised there is a reason olive oil is meant to be drizzled, gently, lovingly over tomatoes, not thrown down your throat before breakfast. It’s not the flavour that’s the problem. Good olive oil tastes lovely. It’s the texture. A whole mouthful of warm, velvety oil slides down your oesophagus in a way that feels slightly alarming. It coats every surface on the way down. My gums felt moisturised for hours. The Mediterranean diet is wonderful, but it works because of actual meals: vegetables, beans, fish and olive oil on things. What the nutritionist says: “Olive oil shots come from a place of good science, but the idea has been taken a bit further than the evidence supports. Extra-virgin olive oil is genuinely one of the healthiest fats we have, it’s rich in monounsaturated fats and polyphenols, which support heart health and help reduce inflammation. Where things get murky is the belief that drinking it straight somehow boosts those benefits. There’s no strong evidence that taking a shot on an empty stomach offers anything extra. In fact, having olive oil with food may actually help your body absorb certain vitamins and antioxidants more effectively.” What to try instead: Drizzle your olive oil over sliced tomatoes, salads or cooked veggies. 3. Apple cider vinegar Apple cider vinegar had another big year in 2025, fuelled by TikTok nutrition hacks promising everything from better digestion to magic blood-sugar control. The trend? Take a neat shot of ACV every morning “with the mother,” that cloudy, cobweb-like substance that bobs around in the bottle. The burn is immediate. It hits your lips, then your throat, then your stomach in one continuous fiery slide. My eyes watered. And the floaty strands of bacterial culture bobbing around made me feel like I was drinking something out of a Victorian apothecary. It just doesn’t feel normal to stand in your kitchen before work knocking back a shot of something fiery. Here’s the thing: adding a splash of ACV to a salad dressing is lovely and far more civilised. Taking it like a shot of bootleg tequila? Horrendous. What the nutritionist says: “Apple cider vinegar actually has a bit more evidence behind it. The acetic acid can help moderate blood-sugar rises after a carbohydrate-heavy meal by slowing gastric emptying and slightly improving insulin sensitivity. But that doesn’t mean you need to drink it neat. Undiluted vinegar can damage tooth enamel and irritate the throat or stomach, especially if you’re taking it regularly. A tablespoon diluted in plenty of water is more than enough if someone wants to try it and using it in dressings or marinades is an even easier, more sustainable way to include it.” What to try instead: A simple salad dressing of apple cider vinegar, honey, mustard and olive oil. 4. Baking with protein powder I am a big protein powder fan, but in smoothies, with lots of fruit and peanut butter. But with the humungous tub it comes in, I thought I should broaden my horizons in 2025. I made brownies with whey. I made banana bread with whey. I made pancakes with whey. Everything came out with the same miserable energy: dry, rubbery and chalky. Protein powder does many things well, but what it does not do is behave like flour. The moment it hits heat it turns into a strange spongy foam that tastes of disappointment. What the nutritionist says: “Protein powder absolutely has its place but works best when it’s used in ways that actually taste and feel good. For some, it can be a really practical way to meet daily protein needs. Where people run into trouble is when they start baking it into everything. There’s nothing harmful about it, it just isn’t necessary. And it’s worth remembering that not every snack needs to be ‘high protein’. What really matters is your total intake over the day, ideally from a foundation of whole foods.” What to try instead: These pancakes contain a whopping 30g of protein per serving, without any powder in sight. 5. Chia seed pudding While nothing new, chia pudding had a full renaissance this year, pushed as the gut-friendly breakfast. Aesthetically, it looks great on Instagram, but I can’t quite get over the fact it feels like frogspawn and tastes thick, gelatinous and cold. I want to like it. I tried adding berries, cinnamon, fancy milks, all the toppings. But there is no escaping the fact that chia seeds can swell to the size and texture of tapioca balls and turn your breakfast into something that feels mildly amphibian. I also regrettably tried what TikTok was describing as “the internal shower”, mixing chia seeds, lemon juice, water and (if you’re truly unhinged) psyllium husk. Then drink it quickly “before it gels”. My verdict? Don’t. What the nutritionist says: “Chia seeds have earned their place in the wellness world, even if they’ve been a little overhyped at times. They’re genuinely nutritious, rich in soluble fibre, which helps slow digestion, steady blood sugar and keep you feeling full for longer. They also provide plant-based omega-3s, magnesium, calcium and antioxidants, so a small amount does go a long way. The key is how you use them. A chia pudding can absolutely be a balanced breakfast, but it’s important to add some protein and healthy fats so it isn’t just fibre on its own. Mixing chia with milk or yoghurt and topping it with fruit or nuts is usually enough, a few tablespoons is all you need to get the benefits. The ‘internal shower’ drink is where things get a bit unnecessary and isn’t any more effective than simply eating enough fibre and staying hydrated. It won’t harm most people in small amounts, but too much fibre at once without enough fluid can actually make you feel bloated or uncomfortable.” What to try instead: Try sprinkling chia on top of your smoothie bowl or yoghurt without soaking them, for the nutrition without the goo. 6. Sea moss gel Sea moss gel was crowned the superfood of early 2025, touted as containing “92 essential minerals” and capable of transforming energy, digestion and skin. I bought a jar in a moment of weakness (and targeted ads). It looks like translucent jelly and tastes like the inside of a tide pool. Mixed into smoothies, it adds a faintly marine flavour and a texture that’s more specimen jar than superfood. It sat in my fridge for two weeks before I admitted defeat and threw it away. Even the bin seemed offended. What the nutritionist says: “Sea moss gel is one of those wellness trends that exploded online because it sounds incredibly nutrient-rich, but the science behind it is still pretty limited. Sea moss (or Irish moss) is a type of red seaweed, and like most seaweeds, it does contain iodine, potassium, magnesium and other trace minerals. Those nutrients are real, but the actual amounts depend entirely on where the moss was grown, how it was processed, and how much you’re taking. By the time it’s blended into a gel, those levels can vary massively. The most consistent benefit is likely the iodine, which supports healthy thyroid function, but that can be a double-edged sword. Too much can actually disrupt thyroid hormone balance, especially if you’re already getting iodine from other foods or supplements. That’s why it’s important not to overdo it or assume that more equals better.” What to try instead: Different seaweeds have different nutrition profiles, but most are good sources of various minerals. Japanese food is a great place to incorporate some naturally into your diet. 7. Savoury protein pudding No trend shocked me quite as much as savoury protein pudding: cold, oaty or silky puddings flavoured with things like bone broth. I watched people online make ones with chicken gravy, eggs and chia seeds loaded up with salad. I’ll admit one variation almost fooled me. It was cottage cheese blended with olives, tomatoes and herbs, and it actually looked delicious… until I remembered that, fundamentally, it was still a chia-heavy pudding masquerading as lunch. And look, I know in some cultures savoury puddings are a delicacy (like Turkish milk pudding, and Sichuan tofu pudding which I think I’d genuinely love), but these 2025 interpretations were not that. What the nutritionist says: “The ingredients in these savoury ‘protein puddings’ aren’t the issue – eggs, cottage cheese and chia seeds are all nutritious. The problem is the form. When you blend everything into a pudding-like texture, you lose the taste and sensory satisfaction that come from eating a normal meal. You may get the nutrients, but it’s rarely filling or enjoyable, and that can actually lead to more cravings later. You’ll get the same benefits, and usually far more pleasure, by eating those ingredients in a simple, balanced meal.” What to try instead: Pretty much anything! But these high-protein meals are a good place to start. I’ve finally accepted that the best health hack is painfully unsexy, just eat a balanced diet. It’s not glamorous and it won’t get viral, but it’s the best thing to do. While part of me is still on the hunt for that miracle superfood, if 2025 taught me anything, it’s this: don’t take your nutrition advice from social media health warriors unless they actually have qualifications. A lab coat emoji in a bio does not a dietitian make.
Find out where to go for the best windswept winter walks along the coast - plus where to eat and drink to warm afterwards
Who says Britain's beaches are just for summer? On a crisp, sunny winter day, there's nothing better than wrapping up warm for a brisk walk along the coast, taking in the wide views and enjoying the quiet after summer crowds have long gone. From fish shacks on the sand in Tynemouth to dramatic sweeps of coastline in Northumberland, these are some of the best beaches around the UK to visit in winter. Plus, we've included the best restaurants, cafes or pubs you need to visit after your walk as a reward to warm up. For more winter travel inspiration, check out our 8 magical winter travel experiences for food lovers, best winter city breaks and the UK's best festive day trips. For more outdoor activities, check out our 10 best lidos and outdoor pools in the UK. 9 best UK beaches to visit in winter King Edward’s Bay, Tynemouth It might not be the prettiest beach, but this small sandy bay enclosed by cliffs has a secret that makes it well worth the steep stairs down. It’s home to Riley’s Fish Shack, one of the best beachside restaurants around. And with the summer crowds long gone, only the hardcore fans make the chilly pilgrimage, rewarded with wood-grilled seafood straight off the fire. Aldeburgh, Suffolk Aldeburgh’s long, stony sweep may not be the place for barefoot paddling, but in winter it turns wonderfully still – a pretty, pastel-lined seafront where the North Sea feels close enough to touch. Base yourself at The Suffolk, where owner George Pell has beautifully restored the townhouse hotel with quietly elegant rooms and food worth travelling for. With summer gone, the queues for fish and chips at Golden Galleon or Aldeburgh Fish & Chip Shop finally ease, but you’ll still be jostling with locals at bakery Two Magpies for bread with proper heft and pastries that vanish fast. Pubs are aplenty, but the White Hart Inn is the one locals point you towards. It’s what I call a ‘proper boozer’ where locals spill out onto the pavement in their sandy Birkenstocks in summer but come winter, they wrap up indoors alongside the super cute pub cat. Embleton Bay, Northumberland My husband’s favourite beach in the world, Embleton Bay is dramatic, wide and so windswept in winter it can almost knock you sideways, but that’s exactly what makes you feel so alive. The sweep of sand seems to go on forever, with Dunstanburgh Castle looming in the distance like a piece of perfectly placed scenery. After a bracing walk, warm up at The Ship Inn in Low Newton, a proper local favourite with its own microbrewery. Keep following the coast path to Craster for its famous kippers or grab a table at The Jolly Fisherman for crab overlooking the harbour. Stay in one of the many cosy seaside cottages in nearby Bamburgh, then book dinner at The Potted Lobster, a must for seafood lovers. Mawgan Porth, Cornwall Tucked between Newquay and Padstow, Mawgan Porth is a wide, wild crescent of sand that feels wonderfully elemental in winter. The Atlantic barrels straight in, the wind scours the dunes, and even a short walk leaves you riding that salt-stung, alive-again feeling. Warm up at The Scarlet, a grown-up, eco-minded escape perched high above the beach; its clifftop hot tubs and Ayurvedic-inspired spa make it one of Cornwall’s most soothing winter hideaways. If you want something more casual, wander to Catch or The Merrymoor Inn for seafood-led menus. And when you’re ready to explore, Padstow is just up the coast for bakeries, shops and harbourside pottering, or make the trip to Rock for a long lunch at Paul Ainsworth’s pub, The Mariners. Three Cliffs Bay, Gower Beautiful, rugged and blissfully quiet in winter, Three Cliffs Bay is one of the Gower’s most dramatic stretches of coastline. At low tide, the sands of Three Cliffs, Pobbles, Tor and Oxwich sweep together into one vast, walkable expanse; at high tide, they pull apart again into separate coves. It’s not a spot for winter dipping (the rip tides are notoriously strong) but for photography, hiking and that edge-of-the-world feeling, it’s unbeatable. If the tide and weather play ball, you can follow the coastal path around to Oxwich Bay, home to Beach House, where Hywel Griffith serves refined, deeply rooted Welsh cooking right on the shoreline. For a gentle base, stay in Mumbles for a slow, sea-breezy weekend: wander the pier, graze through indie shops and spend your evenings pub-hopping, BeerRiff and other local breweries make it an easy place to settle in after a day on the coast. Bantham Beach, Devon One of my favourite beaches in Devon, Bantham is all rolling dunes, a wide estuary and knockout views across to Burgh Island. Rugged, scenic and blissfully quiet, this corner of Devon really comes into its own once the crowds disappear. In winter it’s dramatic, wind-whipped and perfect for long walks that end at The Sloop Inn, or Outside, a relaxed spot created by Paddy Wellens and musician Ben Howard. Across the water, Bigbury-on-Sea offers another huge sweep of sand and the iconic crossing to Burgh Island, where an overnight stay feels wonderfully otherworldly. The Oyster Shack is a go-to in summer, but winter brings shorter hours (and a full January closure), so always check ahead. Botany Bay, Kent Framed by chalk stacks and sheer white cliffs, Botany Bay is one of the most photogenic beaches on the Thanet coast, and in winter, with the crowds gone, its quiet, otherworldly mood really lands. The tide pulls back to reveal wide stretches of sand and rockpools made for brisk walks and moody seascapes (though the strong currents mean it’s strictly a look-but-don’t-dip spot in colder months). Warm up in Broadstairs, where Kebbell’s leads the charge for smart, seafood-focused plates. For a longer weekend, I’m a big fan of Margate (basically East London by the sea) where you’re spoilt for choice with food and drink. Think Sargasso, Angela’s, Sète, Louie on Sea, High Dive and a whole run of indie cafés and bars to hole up in when the weather turns. Check out our guide to the best restaurants in Margate for all our top picks. Aberlady Bay, East Lothian Sweeping dunes, wide-open sands and a constant salt-sharp wind make Aberlady Bay one of East Lothian’s most exhilarating winter beaches. The nature reserve feels wonderfully remote once the season turns, all big skies, birdlife and long, quiet walks out towards the old wrecks at low tide. Just along the coast, Gullane offers another beautiful sweep of sand backed by dunes and golf courses, with a gentler, villagey feel. Stay at Tom Aikens’ The Bonnie Badger in Gullane, a warm, design-led inn that does comfort brilliantly, and book dinner at La Potinière, an icon in the Scottish hospitality scene. North Berwick also makes an excellent base, with independent shops, wine bars and the always-busy Steampunk Coffee for post-walk caffeine. And with Edinburgh only 40 minutes away, this stretch of coastline is easy to reach making a perfect winter double act of wild walks and city exploring. <img src="https://images.immediate.co.uk/production/volatile/sites/2/2025/12/GettyImages-1032848070-befd8f9.jpg" width="724" height="483" alt="Mini Subs: UK, Scotland, East Lothian, Aberlady: Wrecks of WW2 midget submarines, exposed at low tide on a sand bar and accessible to visit twice a day are two Royal Navy XT class midget submarines... Here is the known history of them: This is one of two of the six midget submarines class XT (T - Training) built by Vickers-Armstrong Ltd; They were manned by a crew of 4; The ship`s were 52ft long and 5ft in diameter; Their range was generally taken to be 500 nautical miles surfaced and 82 nautical miles submerged; At a speed of 6.5 and 5.5 Knots and powered by a Gardner diesel engine (as was used in a London bus!) on the surface and battery propulsion below the surface..." title="UK, Scotland, Aberlady, coast with submarine wreck at sunset" /> Runswick Bay, North Yorkshire With its red-roofed cottages tumbling down the cliffside and a long, sheltered sweep of sand, Runswick Bay is one of the prettiest winter beaches on the Yorkshire coast. It feels quiet and cocooning once the colder months arrive, and it sits perfectly between a run of gorgeous fishing villages, from storybook Robin Hood’s Bay to my personal favourite, Staithes, with its steep lanes, artists’ studios and proper old harbour. From Runswick, you can walk or drive up the coast to Sandsend, home to the boutique Saltmoore spa hotel and one of the county’s best low-key lunch stops, Mary’s Sandwich Shop. Or keep heading north into Whitby for fish-and-chips and obligatory arcades (my go-to is Magpie Café). More travel inspiration Best UK spa hotels for food lovers Best day trips from London by train Best seaside staycations Best restaurants in St Albans Best new restaurants in the UK Best holiday cottages for foodies Best autumn breaks Best cosy cabins for foodies Best restaurants in Bath Best UK afternoon teas Best Irish holidays
13 experts on why you’re always tired – and how to get your energy back
It’s a common refrain, but why are so many of us so tired? Thirteen health experts with different specialisms offer their solutions
For more wellbeing guides, read 11 ways to have a better night's sleep, sleep hygiene and how to improve it, 10 foods to improve your mood and 5 tips for a mindful evening routine. It’s the time of the year where everyone is running on 10% battery. We wake up tired, stay tired, and talk about being tired as if it’s a personality trait. The morning coffee doesn’t touch the sides, the afternoon slump hits harder than ever, and even a full night’s sleep doesn’t seem to fix it. It’s not just in our heads. A survey found that one in eight of us say they felt tired all the time. We’ve built lives that drain us in ways we barely notice, screens that keep us alert long after dark, work that seeps into our weekends and diets built for convenience, not nourishment. Add to that hormones, stress, poor sleep, and pressure to 'keep up', and it’s no wonder so many of us feel like we’re running on fumes. So, what’s actually going on, and how do we fix it? We asked a line-up of experts – from doctors and sleep experts to osteopaths and productivity specialists – to untangle what’s really behind our collective fatigue and how to combat it. Some say it’s our circadian rhythm, others our hormones, our blood sugar, our posture, or even our decision load. The truth? It’s probably a bit of all of them. The Sleep Expert Stephanie Romiszewski, leading sleep physiologist and author of Think Less, Sleep More One of the biggest misconceptions is that tiredness means you need more sleep, says Romiszewski, one of the most trusted voices in sleep health. “Often it means you need better timing of sleep, or to stop fighting normal human fluctuations in energy,” she explains. “We’ve created a culture where every dip in alertness is treated as a failure, when in fact your body’s natural rhythm works in waves.” And that consistency can waver, especially at the weekends, when your social calendar shifts. “Your brain’s timekeeper, the circadian rhythm, isn’t flexible just because your calendar is,” Romiszewski says. Her number-one rule is to keep a consistent wake-up time. “Your body cares more about when you wake than when you go to bed. When you shift your sleep and wake times on weekends, your body experiences the same internal confusion as mild jetlag.” Her quick-fix trio: set one wake-up time and stick to it, get light in your eyes within an hour of waking, and stop trying to ‘rest’ your way out of fatigue. “Move, get daylight and eat at regular times. Fatigue often improves faster when you stabilise your daytime rhythm, not when you add more sleep.” The Hormone Specialist Dr Louise Newson, @menopause_doctor and founder of menopause app, Balance Hormonal shifts are one of the most overlooked causes of fatigue in women, says Dr Newson. Chronic tiredness often stems from fluctuating or low levels of progesterone, oestradiol and testosterone, “which play important roles in our brains and can regulate mood, sleep and energy”. These hormones also influence how mitochondria work, meaning low levels can affect how efficiently we produce energy. Extreme fatigue, she explains, is particularly common in women who are perimenopausal, menopausal or affected by PMS, PMDD or postnatal depression. “When fatigue becomes persistent, or affects daily life despite adequate rest, it may be due to a hormonal cause.” Other clues include low mood, brain fog, palpitations, joint pains and night sweats. Early perimenopausal symptoms, fatigue, anxiety, low mood and reduced concentration “can appear years before periods stop completely,” she says. “Being prescribed the right dose and type of hormones can really improve symptoms.” The GP Dr Tony Banerjee, founder of HarleyDoc “Feeling constantly tired is one of the most common concerns patients raise with their GP,” says Dr Banerjee, “and yet it’s one of the most misunderstood.” There’s no single cause. “Anaemia, thyroid disorders, sleep problems, post-viral fatigue, mental health issues and hormonal or metabolic imbalances are all common culprits,” he says. “Lifestyle plays a major role. I’d estimate around 60-70% of fatigue is primarily lifestyle-related: late nights, stress, caffeine dependence, poor nutrition and irregular routines.” He’s seeing a shift in age, too. “People in their 20s and 30s are reporting chronic tiredness once reserved for older adults. Screen time, disrupted sleep, blurred work boundaries and economic stress have created a generation that’s overstimulated yet under-rested.” His takeaway: “Fatigue isn’t a sign of weakness, it’s a message. Persistent tiredness deserves proper investigation.” The Nutritionist Zara Hiridjee, registered nutritionist If you’re constantly flagging, the culprit might be what’s missing from your plate. “The big ones I see most often are iron, vitamin B12, folate, vitamin D, magnesium and sometimes iodine or zinc,” says Hiridjee. “Iron helps carry oxygen around the body, so when levels drop, you feel fatigued, dizzy, low in mood and poor in focus.” Blood sugar swings are another hidden cause. “When your blood glucose rises and falls sharply throughout the day, your energy levels rise and fall with it.” Over time, repeated spikes make your cells less sensitive to insulin, so “you can have high blood sugar but still feel tired because your cells aren’t actually getting the energy they need.” Her advice: build balanced meals with complex carbs, protein and colour. “A day of eating for steady energy isn’t about perfection, it’s about balance, consistency and quality. When you nourish your body with real, nutrient-dense food, your energy naturally becomes stable and sustainable.” The Workplace Wellbeing Specialist Becky Baines, business psychologist at Robertson Cooper For many of us, fatigue starts at work. “Habits that lead to cognitive overload are the most likely to drain energy,” says Baines. “That’s when our brains have too much information to process at once, leaving us mentally exhausted.” In Robertson Cooper’s Good Day at Work insights report, 61% of workers reported periods of constant tiredness, with one in five saying it happens often. “Although technology has enabled us to work more flexibly, a sense of ‘constant connectivity’ is one of several factors that impact how tired we feel.” Her advice? Set clear boundaries. “We don’t have an unlimited source of energy, so we can’t say yes to everything. Boundaries are about being clear on when you need to say no. Having open, proactive conversations about these with your manager helps set expectations on both sides.” The Pharmacist Umar Razzaq, co-founder of Pharmacy Online Fatigue is one of the most common complaints pharmacists hear, often dismissed as part of a busy lifestyle. Yet, as Razzaq explains, it usually reflects a combination of subtle, overlooked causes. “Certain medications, while effective for their intended purpose, can inadvertently reduce energy,” he says. Sedating antihistamines, found in many night-time cold and flu products, are well known for causing morning grogginess. Beta-blockers, antidepressants and pain medications such as gabapentin, pregabalin and opioids like codeine can all contribute to tiredness, particularly during the first weeks of use. Supplements can help, but only when a deficiency exists. “Iron supplementation is beneficial for those with iron deficiency, particularly people with heavy menstrual periods or restrictive diets,” Razzaq explains. “Vitamin B12 and vitamin D are other common culprits.” But he cautions that many over the counter “energy blends” or high-dose B vitamins have limited evidence for improving everyday tiredness. Before starting any supplement, Razzaq advises checking with a pharmacist. “Sometimes a simple blood test is more appropriate than adding a supplement,” he says. Simple tweaks can make a difference: “Iron is absorbed best on an empty stomach. Reserving sedating medications for night-time use, staying hydrated, and getting daylight and regular movement can all help support daily energy.” His takeaway: “Fatigue is rarely the result of a single factor. Understanding the role of medication, appropriate supplementation, hydration and daily habits can lead to small, manageable changes that noticeably improve energy.” The Rheumatologist Dr Raj Amarnani, consultant in sport, exercise and musculoskeletal medicine at Naya Health “Not all sleep is restorative,” explains Dr Amarnani. “For example, people with sleep apnoea experience repeated pauses in breathing that shift them into lighter sleep stages, leaving them tired even if they don’t recall waking.” Other hidden culprits include insomnia, restless legs, medication side-effects and mental health issues such as depression or chronic stress, which “disrupt sleep architecture and drain motivation”. His energy advice starts with foundations: manage stress, move regularly and eat wholegrains and fibre-rich vegetables. “It’s also a good idea to stop smoking and limit alcohol and caffeine,” he says. “Nicotine is a stimulant that disrupts sleep, while alcohol has a sedative effect that leads to a mid-afternoon slump.” Staying hydrated, he adds, “is one of the simplest, most overlooked energy tools.” The Naturopath Katie Poyasov, naturopathic nutritional therapist For Poyasov, fatigue is the body’s way of signalling imbalance. “Mitochondria are the body’s energy powerhouses, and when they don’t function properly, cells can’t produce enough energy,” she says. This can be driven by poor diet, nutrient deficiencies, hormonal shifts or chronic stress. Her work focuses on improving mitochondrial function through nutrition and lifestyle. She recommends nutrients like magnesium, B-vitamins, CoQ10, alpha-lipoic acid and acetyl-L-carnitine, which “act like spark plugs, helping cells turn food into energy more efficiently.” Her practical advice: “Build meals around protein, healthy fats and fibre; limit caffeine after midday; avoid long gaps between meals. Moving regularly, even gentle strength or resistance exercises, boosts mitochondrial function, while getting to bed when melatonin naturally rises sets the mood for rest.” The ADHD specialist Suzy Jackson, ADHD business coach For Jackson, fatigue in ADHD isn’t about laziness, it’s about effort. “I think about an ADHD brain as having this ‘interest periscope’, and it’s always scanning the horizon for things that are more interesting than the thing that is currently going on,” they say. “ADHD needs much more dopamine just to function and burns through it faster than neurotypical brains do.” That constant drive to keep up takes its toll. “People with ADHD are always trying to live up to a standard of ‘normal’ that was built for other people and their brains,” Jackson explains. “That requires a lot of additional energy, effort and resources, which inevitably leads to tiredness and burnout.” Their energy advice? Create realistic systems and boundaries. “It’s not about finding the perfect system, it’s about having one you can stick to,” they say. “Some boundaries should be firm, others flexible, like a bungee cord.” The Psychologist Dr Rebecca Ker, practitioner psychologist and clinical director of Carlton Psychology “Chronic stress involves being in a constant state of alert,” says Dr Ker. “The HPA axis, our body’s stress response, evolved for short bursts of danger, not for being ‘on’ all the time.” When cortisol stays elevated for weeks or months, receptors down-regulate and hormone rhythms disrupt, resulting in exhaustion. She sees fatigue accompanied by muscle aches, headaches, digestive problems and poor concentration. “Even when we sit down to rest, our work emails and messages follow us, social media distracts us, and little bursts of dopamine tempt us away from ‘doing nothing’,” she says. Her fix? Reclaim rest. “We have glamourised busyness and sacrificed celebrating rest. Learning to say no, setting boundaries and challenging the idea that rest is lazy are vital steps toward recovery.” The Productivity Expert Sarah Cave, leadership coach and founder of The Leadership Secret “Sometimes it feels like you have to make decisions constantly and eventually that can become wearing,” says Cave. “Even small decisions can wear you down. It’s a different sort of tiredness to the physical kind.” Her antidote is awareness and structure. “We all have energy rhythms throughout the day. If you can work out when your high points and low points are, you can schedule tasks accordingly.” For her, that means 10-11.30am, 2.30-4pm and around 7.30-8.30pm for deep work, with easier tasks or breaks in between. When life feels hectic, Cave recommends movement and fresh air. “Whether that’s a walk, run or just a dance in the kitchen, movement releases endorphins and instantly lifts your energy.” The Osteopath Carla Pozner, registered osteopath “When the body is out of alignment, muscles have to work harder to support basic posture, creating constant low-grade tension that subtly drains energy,” says Pozner. “Poor posture can also restrict breathing and circulation, meaning less oxygen reaches the body and brain.” She points to stiffness through the upper back, neck and hips as “major culprits”. “When those areas are restricted, the body compensates with extra effort elsewhere. Jaw or cranial tension, especially in people who clench when stressed, can also quietly drain energy.” Her advice: move more, little and often. “Stand up every 30-45 minutes, do shoulder rolls or mindful deep breaths. Walking meetings or stretching while the kettle boils are easy ways to weave movement into your day.” The Natural Health Expert Nadine Bowen-Price, BANT-registered nutritionist and naturopathic practitioner Bowen-Price focuses on re-balancing the body’s systems rather than chasing quick fixes. Her approach starts with blood-sugar stability: “Build meals around protein, fibre and healthy fats. It helps reduce energy crashes, cravings and cortisol spikes.” Next, she recommends circadian support: “Get morning daylight for 5-20 minutes and keep a consistent wake time. Dim lights after 8-9pm and keep caffeine before midday.” Movement and breathwork are her other essentials. “Five minutes of extended-exhale breathing, four seconds in, six out, can shift you out of that wired, stressed state,” she says. “Two to three short strength sessions a week plus gentle daily walks help circulation and energy.” And for those overwhelmed by wellness noise? “Anchor your day, daylight, regular meals, gentle movement and consistent sleep. Energy follows rhythm, not restriction.” When tiredness doesn’t lift While lifestyle tweaks can make a profound difference, persistent fatigue shouldn’t be ignored. If tiredness lasts for more than a few weeks, or is accompanied by weight change, night sweats, palpitations or low mood, speak to your GP. Conditions like anaemia, thyroid dysfunction, sleep apnoea and hormone imbalances are common and treatable once identified. Fatigue may be your body’s way of asking you to slow down, or it may be its way of asking for help. Listen either way. More wellbeing guides 'Why am I always tired?' An expert explains Skip the coffee, here are 10 natural energy boosters to try 10 ways to boost energy when tired 10 foods to improve your mood Expert explains: how ayurveda can help digestion
Is hygge actually good for you? Here’s how to make cosy healthy
The Scandinavian trend that makes winter more enjoyable is still going strong. But it does come with health risks – here’s how to avoid them
If you’re looking for more ways to cosy up and relax, try our 5 tips for a mindful evening routine, enjoy some of these healthy comfort foods or try these breathing exercises for a better night’s sleep. It’s that time of year again. The light begins to fade at 4pm, pyjamas become the outfit du jour and a night in on the sofa is infinitely more appealing than going out. A blanket, a hot drink, a flickering candle, this, you tell yourself, is hygge. The Danish concept of hygge (pronounced “hoo-gah”) is all about comfort, calm and contentment, a gentle antidote to the chaos of modern life. It’s the word the Danish use to describe taking time to relax and enjoy the quieter pleasures of life. Its popularity now is the reason we stockpile throws and buy candles in bulk the minute the temperature dips. However in the UK, we have taken hygge perhaps a little too literally and many of us use it as an excuse to start hibernating, and subsequently leading a less healthy life, the moment October hits. While there’s nothing wrong with slowing down, research suggests that too much ‘cosy’ might not be doing our health any favours. The problem isn’t the feeling of comfort itself, it’s what it often comes with: sealed windows, smoky fires, paraffin candles, hours indoors and very little movement. That combination, according to scientists and health experts, can impact everything from lung function to mood regulation. But before you blow out your tea lights and start panic-ventilating, know this: you can absolutely keep your hygge habit, you just need to make it a little healthier. When cosy turns to coughing If you associate the smell of a crackling fire or a cluster of candles with calm, you’re not alone. But behind that glow lies a less romantic truth: these staples of winter comfort aren’t exactly doing wonders for your health and they’re major contributors to indoor air pollution. “Candles and incense release more fine particulate matter (PM) – a dangerous toxin that can enter the lungs and bloodstream – than cigarettes,” says Emma Rubach, head of health advice at the charity Asthma + Lung UK. “To mitigate the harmful effects, open windows if you are burning candles, and consider using battery-operated versions rather than the real thing.” Much of the time, creating an atmosphere with fragrance has the potential to cause issues for people with respiration problems. “While it’s great to create a calming aroma when you are relaxing at home, four out of ten people we surveyed with a lung condition told us that aerosols, perfumes and air fresheners triggered their breathing issues, so it’s best to only use them in a well-aired space,” says Rubach. “It’s also a good idea to choose products with pump sprays because aerosols emit volatile organic compounds (VOCs) which can cause allergic reactions.” Domestic burning, she adds, is one of the biggest culprits. “Open fires and wood-burning stoves might create a cosy feel, but behind their appealing aesthetic lie invisible health risks. Domestic burning is one of the largest sources of PM and can exacerbate lung conditions like asthma and COPD (a group of lung conditions that cause breathing issues), as well as contribute to heart conditions, strokes, dementia and mental health problems. Whether you have a respiratory condition or not, it’s best to find another source of heating if you want to protect your lungs this winter.” In short, burning wood, coal or paraffin candles releases fine particulate matter and gases such as carbon monoxide, nitrogen dioxide and VOCs. These particles are small enough to penetrate deep into the lungs and even enter the bloodstream. Over time, exposure can worsen asthma, trigger respiratory irritation and increase the risk of heart disease and stroke. And the issue is compounded by how we live now. Modern homes are better insulated and virtually airtight: great for energy efficiency, terrible for ventilation. That means the fumes from your scented candle or wood burner don’t dissipate easily; they linger in your living room, quietly polluting the air you breathe. According to data, domestic wood burning now accounts for around one-fifth of the UK’s fine particulate emissions. Add candles and incense to the mix and you’ve got yourself a perfect storm of poor indoor air quality. The health effects can creep up slowly – frequent headaches, coughing, itchy eyes, worsening asthma symptoms – but experts are increasingly concerned about the long-term picture. Studies link chronic exposure to indoor pollutants to reduced lung function, cardiovascular strain and even cognitive decline. So, should we banish our beloved candles and log fires? Not necessarily. The key is moderation, ventilation and smarter choices. 5 ways to clear the air (literally) Choose cleaner candles. Paraffin candles emit soot and chemicals when burned. Instead, opt for beeswax, soy or coconut wax alternatives with cotton wicks. They burn longer, cleaner and give off fewer toxins. Ventilate daily. Yes, even in winter. Opening a window for ten minutes a day, or using trickle vents, can significantly reduce indoor pollutant levels. Add air-purifying plants. Peace lilies, snake plants and spider plants are known to absorb some VOCs and improve air freshness. Use an air purifier. A HEPA-filter purifier can trap fine particles from wood smoke or candle fumes. Position it near your main seating area or fireplace. Burn smarter. If you use a wood-burner, only burn “ready to burn” certified logs, and get your chimney swept regularly. Cleaner fuels, well-maintained stoves and proper ventilation make a huge difference. Nesting vs. hibernating The other side of hygge’s health coin is what happens when we stay too still for too long. Winter hibernation feels natural, but weeks of reduced daylight, movement and social interaction can quietly chip away at both physical and mental wellbeing. GP Dr Aneesha Ahmad says the ritual of slowing down has genuine benefits, but only up to a point. “Hygge has real emotional and physiological benefits, it’s soothing, grounding and helps us slow down during the darker months. From a medical perspective, these comforting rituals activate the parasympathetic nervous system, promoting relaxation, a slower heart rate and reduced cortisol levels,” she says. “Shared activities like meals, candles or blankets with loved ones can trigger dopamine and oxytocin, the hormones linked to pleasure, reward and social bonding, which enhance mood and emotional connection. “However, it’s important to remember that comfort shouldn’t slip into complete hibernation. Reduced daylight exposure can lower serotonin and vitamin D levels, affecting mood, energy and sleep, while too much time indoors can mean less movement and social contact. Finding balance is key. Hygge supports wellbeing when combined with light, activity and connection.” That’s the sweet spot, warmth and comfort without drifting into isolation or lethargy. Because when we’re sedentary and starved of daylight, we not only feel sluggish; our circadian rhythms (which control sleep, energy and appetite) also start to falter. One study outlined by the British Safety Council found that even 30 minutes of outdoor daylight exposure in winter improved mood and fatigue. And movement matters too: even gentle, regular activity improves circulation, strengthens immunity and boosts the same endorphins that hygge aims to deliver. 5 ways to be hygge and healthy Seek daylight. Aim for 20-30 minutes of natural light daily to boost serotonin and vitamin D. Take your morning coffee by the window or go for a short midday walk. Move gently. Yoga, stretching or a brisk walk can lift mood and support good sleep patterns. Stay connected. Host a cosy supper, share a pot of stew or go for a winter walk with friends. Social connection reinforces oxytocin and helps guard against loneliness. Create mindful rituals. Swap screen time for candlelight dinners or pre-bed relaxation routines as both help regulate melatonin and reduce stress. Support your body. Consider vitamin D supplementation in winter months, especially in the UK where sunlight is scarce. The case for mindful nesting The truth is, hygge itself isn’t the villain. The desire to slow down, soften the edges of winter and make our homes feel safe is deeply human and good for us in moderation. The trick is not to let comfort morph into complete stillness, or warmth come at the expense of clean air. As Dr Ahmed puts it, hygge supports wellbeing when it “works alongside light, movement and connection”. In other words, the glow of a candle is lovely, just make sure there’s a window cracked open nearby. So, this winter, think of hygge less as hibernation and more as mindful nesting: comfort with a conscience. Keep your rituals, the slow mornings, the mugs of tea, the Sunday roasts, but sprinkle in fresh air, daylight and more walks outside.
The exercises you should be doing for sustainable weight loss
In theory, weight loss is simple: burn more calories than you consume. But it's not always so straightforward – the real key lies in a consistent, balanced approach.
Exercise plays a vital role in sustainable weight loss – it doesn't just burn calories, but also supports your metabolism, builds muscle and protects your mental health. So, what kinds of movement actually help with long-term weight loss? We asked Beth Johnson, personal trainer and owner of Lift Club gym, to share the most effective forms of exercise for sustainable results – and how to build a routine you’ll actually stick to. The science of weight loss First, the science – because understanding how your body loses weight is important. At its core, weight loss is about creating a calorie deficit – burning more calories than you consume. The body burns calories in three primary ways: Basal metabolic rate (BMR): the energy your body uses at rest to maintain basic functions, like breathing. This accounts for the majority of your daily calorie burn. Physical activity: any movement, from walking to high-intensity exercise, burns additional calories. Thermic effect of food (TEF): the energy that your body uses to digest and metabolise the food you consume. In short, to lose weight, the calories burned must exceed the calories that you consume. Exercise for weight loss The NHS recommends that you should be engaging in 150 minutes of moderate activity or 75 minutes of vigorous activity per week to aid weight loss. Studies indicate that exercise is an important component of weight loss and, perhaps more importantly, the best predictor for weight maintenance. It’s important to stress that exercise does more than burn calories – it plays a key role in your overall long-term health, improving your mood and supporting sustainable weight loss and weight maintenance. Here’s where to start: Walking: a low-barrier start that pays off over time “One of the simplest and most effective forms of exercise for weight loss is walking,” explains Johnson. “It’s an accessible starting point for those who are new to exercise, and is manageable and low-pressure. When done regularly, it really adds up. "Walking regularly can increase your daily calorie burn, boost your cardiovascular health and improve mental wellbeing – especially if you’re walking in nature. Studies have found that walking at a brisk pace for 30-60 minutes per day can contribute to a gradual and sustainable weight loss." Why it’s so great: walking is low-impact, requires no special equipment and is incredibly accessible, making it one of the easiest habits to build and maintain. Studies show that walking regularly can increase your daily calorie burn, improve cardiovascular health and lift your mood, especially when done outdoors. Try this: aim for a brisk 30-60 minute walk most days of the week. It doesn’t have to be all at once – even 10-minute bursts throughout the day count. Cardio: burn calories and build stamina Once you’ve got into a good walking routine, you can branch out into different forms of cardiovascular exercise, like running, cycling, swimming or aerobics. Why it’s so great: cardio can help shift body fat and build your stamina. The best kind of cardio is the one most you enjoy. So, if you hate running, don’t force it – try cycling or dancing instead. “Cardio can improve heart health, increase lung capacity and reduce stress levels. I recommend starting with lower-impact cardio, like swimming or light jogging (try the Couch to 5k app). Try to get into a consistent routine,” says Johnson. Try this: start with moderate-intensity cardio like swimming, brisk cycling or an online dance class. Build up to 150 minutes per week (this is the NHS recommendation). You could even break it into three 10-minute chunks a day if that’s more doable. Strength training: the metabolism booster “It’s great to see people beginning to realise the importance of weightlifting, body weight exercises and resistance training,” says Johnson. Why it’s so great: lifting weights or doing bodyweight exercises helps you build muscle, and is beneficial for boosting your metabolism. Building lean muscle mass increases your metabolic rate, meaning you burn more calories even when you’re resting. This can make it easier to maintain long-term weight loss. Try this: start with two strength sessions a week using your body weight (think squats, lunges or push-ups) or light dumbbells. Focus on full-body compound movements. If you’re new, consider a beginner resistance class or guided YouTube session. HIIT: for when you’re ready to level up High-intensity interval training is a very popular form of exercise for its efficiency in burning calories in a short amount of time. It works by combining bursts of high-effort exercise and brief recovery periods, helping lift your metabolism levels. Why it’s great: “This is a great option for those who want to combine cardio and strength training,” explains Johnson. “However, I recommend building up to something like this if you’re new to exercise. The most important thing is to get into a regular and sustainable routine.” Try this: once you’ve built a base level of fitness, try one or two 20-minute HIIT workouts a week. You can find beginner-friendly routines online that include squats, jumping jacks and push-ups. Always warm up first and take rest days in between. Building a sustainable exercise routine The secret to sustainable weight loss is consistency, and the secret to consistency is enjoyment. The most important thing is to find an exercise and routine that you can stick to and enjoy. Whether it’s weightlifting, swimming, walking your dog or going to a HIIT class at your local gym, finding an activity you love makes it easier to stay active in the long run. “Don’t force yourself to do something you dread,” says Johnson. “If you enjoy it, you’ll stick with it – and that’s what gets results.” There’s no one 'best' workout for weight loss, but these approaches each offer a unique benefit. Mix them up, keep things varied and focus on finding what works for your lifestyle. When you enjoy your workouts, you’re far more likely to stay consistent, and that’s the real key to sustainable weight loss. More wellbeing guides Benefits of cold water swimming Skip the coffee – here are 10 natural energy boosters to try 10 natural remedies for hay fever to try 10 foods to improve your mood Expert explains: the Mediterranean diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
Working from home – what's it doing to our health?
Less time commuting and easier access to your fridge, does that result in more time exercising and making healthy meals? Or the opposite?
Five years ago, the idea of working from the sofa in pyjamas was a novelty. Now for many, it’s just another Tuesday. The rise of working from home (WFH) – once a covid-era contingency plan – is now an entrenched part of modern working life. Pre-pandemic saw less than five per cent of UK employees working from home, yet recent ONS stats have found that more than a quarter of working adults in Great Britain are now considered a hybrid worker. I’m one of them. In 2023, I swapped my five-day-a-week commute on a packed Southeastern train, for my home office in Yorkshire. No more daily commute. Greater flexibility. Better (and cheaper) coffee. For me, the advantages of working from home far outweigh any negatives – my work-life balance has significantly improved, I’m able to focus more easily on projects, and my general wellbeing has, on the whole, been better. But that’s not been without its challenges. Like many who suddenly found themselves swapping hot desking in Soho for horizontal working on the sofa, I saw just how quickly bad habits can build up. Once I realised home working was part of my future, I began incorporating workouts as meetings in my calendar, setting up a proper workstation and making myself nutritious lunches. So, since the working world drastically changed five years ago, has this new way of working quietly wrecked our health? From diet to movement, mood to musculoskeletal mayhem, the long-term effects of this lifestyle shift are starting to emerge. We asked the experts to weigh in. What has happened to our diet? One survey found that 52 per cent of home-based UK workers eat more indulgent foods during their working day, and it seems that the close proximity to our own fridges could be to blame. “Working from home means the fridge is never far away and that can blur true hunger cues,” explains functional nutritionist Hannah Calow. “It’s easy to snack out of boredom or habit rather than need, which can leave us feeling sluggish and unsatisfied. And it’s not just that extra snacking, home working structures can often mean irregular mealtimes, a reliance on grazing, and quick-caffeine fixes. “When structure goes, so does blood sugar balance,” Calow adds. “Grazing through the day instead of eating regular, balanced meals can lead to energy crashes, brain fog and those mid-afternoon sugar cravings.” But it’s not all bad news. Working from home inevitably means you’re likely to eat more home-cooked food, which can mean better ingredients and more balanced meals if you actually make the effort. And there are some simple ways you can build simple structure into your day, according to Calow. 1. Start with a proper breakfast A balanced meal with protein, healthy fats and fibre sets the tone for stable energy and fewer cravings later. 2. Build in meal cues Without the usual commute or lunch break signal it’s easy to forget. Set up reminders or tie meals into natural pauses in your day. 3. Keep nourishing snacks visible What you see is what you eat, so place a big bowl of fruit, boiled eggs or pre-cut veggies at eye level in the fridge. 4. Batch prep for success Batch-cooking a pot of soup, slow-cooking, roasting veggies or prepping overnight oats means you’ve always got a healthy option on hand when time is tight. 5. Beat the 3pm slump Instead of heading for another coffee or a biscuit, try a stretch, some water or a snack packed with health fats and protein. 6. Enjoy caffeine with care That extra cup mid-morning can sneak in without you realising. Try to stick to one or two cups before noon and then switch to herbal teas to avoid any afternoon jitters or sleep disruptions. 7. Create a hydration station We often confuse thirst for hunger, especially when we’re at home with constant food access. Keep a jug or bottle on your desk – adding mint, cucumber or berries can make it more tempting and nutritious. What has happened to our fitness? Remember walking? We used to do it – to the station, around the office, to a cafe and back. Now the longest journey many of us make in our working day is from bed to desk. In fact, according to Sport England, physical activity levels dropped during the first year of home working and still haven’t returned to pre-pandemic levels. Step counts have flatlined and gym attendance remains lower than 2019. “Working from home has significantly reduced something that we call ‘non-exercise activity thermogenesis (NEAT)’, which is the energy expended through everyday activities outside of formal exercise and sleep,” explains Dr David Porter, ex-Chelsea FC first team doctor and founder of performance health clinic Opus. “It encompasses all the calories burned whilst we walk from one office to another or climb a set of stairs, cleaning, standing and even fidgeting. The WFH population see a demonstrable decrease in their step counts compared to when they would commute to an office each day.” However, a key advantage of WFH – flexibility – does often give individuals more time and freedom to integrate workouts into their day. Pre-work HIIT sessions, lunchtime strength classes and an early evening run can be much more achievable when you’re not adding office commuting into your daily schedule. “It also allows for more personalised routines, potentially improving adherence and consistency and ultimately long-term fitness outcomes,” adds Dr Porter, who also shares solid advice for future-proofing your health while working remotely. “I advise patients to build structure into their day: firstly, start your morning with exposure to natural light which spikes your cortisol levels, boosting your immune system and focus. Schedule movement breaks every 30-60 minutes, invest in an ergonomic setup and vary postures with standing desks or active seating. I am constantly told by my patients that their standing desk is a 'lifesaver' but I'd argue that it is a 'joint saver'. Regular resistance and mobility training is essential to counteract sedentary patterns and joint imbalances. I would always recommend starting simple, don't make too many exercise plans or design gym sessions that are too advanced.” What has happened to our mental health? On paper, WFH should be good for the mind: fewer stressful commutes, slower and more mindful starts to the day and far more control of our schedule. And for some (me included) it has been beneficial. But unfortunately, flexibility has come at a cost – and not everyone thrives in the often lonesome life of home working. “One of the most immediate positives people experience from remote or hybrid working is relief from the stressors of commuting and rigid office environments. This extra time and space can allow for greater flexibility, which is a huge benefit for many people, but especially groups such as parents or those with caring responsibilities,” says registered psychologist Dr Kirstie Fleetwood-Meade. “Being able to work autonomously is a great benefit for employees – feeling able to do your own work creates more job satisfaction, whilst feeling micromanaged and not able to make your own choices is a key predictor of burnout.” While I enjoy the office environment, I love flexibility and find I can be at my most productive at home. WFH has also allowed me to create healthier routines – a midday dog walk, a mid-morning gym class and better food choices. But I’m not blind to the challenges either. Whereas my flat in London was once a no-work sanctuary, I now live where I work and at times the boundaries between work and rest can blur. It’s not uncommon for me to work late in the evenings, struggling to switch off properly. “The consequence of this is that our nervous system doesn’t get a chance to regulate. This would often happen during our commute home from work, where we would have time to process our thoughts from the day and have both physical and mental distance from work,” explains Dr Fleetwood-Meade. “With our nervous systems being chronically activated, I have seen clients who feel increased anxiety and stress, difficulty switching off and even burnout.” Dr Fleetwood-Meade’s 5 tips for regular home workers: Create transition rituals that mimic the natural transitions of the workday that can help signal to the body and mind when work begins and ends. Develop mind-body connection with regular somatic check-ins (like a quick body scan) to help notice where you’re holding tension – adding in some belly breaths and gentle stretching can help regulate the nervous system. Intentionally nurture social bonds, whether that’s scheduled video chats, co-working calls or in-person meet-ups where possible. This can support emotional resilience and help regulate feelings of loneliness. Set compassionate boundaries and connect to your values. Remember that you wouldn’t be working constantly in the office. Try to structure your day in a way that that honours your energy and respects your need for rest. Listen to your internal system. We are all different and may experience different pros and cons to WFH. Take time to notice for yourself – is WFH causing a part of you to be more of a perfectionist, and always on? Is part of you feeling lonely, and would benefit from an extra day a week in the office, or more scheduled online connections? Understanding more about ourselves, and finding ways to meet these needs, can be a powerful guide to maintaining emotional balance while working from home. What’s happening to our bones and joints? When most of us swapped our office chairs for our sofas in March 2020, we probably didn’t realise that WFH would begin taking on the meaning of ‘working from horizontal’. One of the most overlooked effects of remote working seems to be the toll it takes on our joints. The average person now spends around nine hours a day seated – often with poor ergonomics and no breaks. So, there’s no surprise there has been a reported spike in back and neck problems. “WFH can often mean makeshift workstations such as dining tables, sofas, or even beds and none of these are designed for ergonomic support,” warns Dr Porter. “Over time, this can lead to chronic poor posture, such as forward head and neck position and rounded shoulders.” “Sitting for prolonged periods can significantly impact posture,” adds Michelle D’Onofrio, pilates instructor and director at Yatta Studio. “Slouching can lead to rounded shoulders, a forward head posture and an increased curve in the lower back. Excessive time sitting in these environments can also cause muscle imbalances and weakness, particularly in the hip flexors, back and core muscles.” However, there are some really simple and effective solutions to looking after your body when working from home, and daily desktop yoga could be key according to yoga instructor and founder of Yoga for Pain, Sophia Drozd. “Yoga is a brilliant practise for home workers as it increases the understanding of oneself, improving body and mind awareness. So, you will become more aware over time of your body forming poor postural habits,” she explains. Three desktop yoga poses: 1. Seated twist: Have your feet firmly on the floor, sit with a tall spine, gently twist to one side, keeping your feet grounded and glutes on the base of your chair. Use your hands on the arms of the chair, or reach one hand behind the chair, to deepen your twist. Look to the side or over your shoulder to deepen further. You may feel your breath shorten; allow time for the breath to navigate this hold, taking long steady breaths in and out of the nose. Hold the twist for five breaths and remember to complete on the opposite side. 2. Seated fold: Roll or push your chair back from the desk, keeping your feet grounded and hinge at the hips. As you fold forward, bring your elbows to the top of the desk and hands together. Continue folding until you feel a deep stretch in your back, under your upper arms and into your chest. Only go as far as feels comfortable. Breathing as you fold, you can go as far as hanging your head between your arms if that feels good. Hold for around five to 10 breaths. 3. Seated pigeon: Start with the feet grounded and legs at a 90 degree angle, slowly lift one leg and place that foot on the opposite thigh. If you want to explore more depth you can gently press the lifted knee away from you with your hand to continue opening space in the hips and groin. Don't forget to repeat this pose on the opposite side and hold for around five to 10 breaths. The final verdict While working from home hasn’t broken us completely, it has revealed just how much our health relies on structure we didn’t even notice – the stairs to the station, the chatty colleague who got us moving, the simple ritual of leaving the house each day. Without it, many of us are more sedentary, more snack-happy and more silently stressed than ever. But here’s the thing; WFH isn’t inherently bad. It can offer incredible opportunities for improved nutrition, movement and mental wellbeing, but you have to put in the groundwork and actively build in habits to support those outcomes. Left unchecked, sadly it can become a health saboteur. If, like me, you are a WFH regular, the onus is on us to build in those habits that used to happen by default – the movement, the scheduled breaks, protecting our mental bandwidth. The good news? Small tweaks go a long way. So no, working from home isn’t the enemy of your health, but apathy might be. More wellbeing guides Is this ingredient the secret to good brain health? Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill Is what you eat affecting your orgasm? 9 foods to boost your brainpower Best vegan protein powder, tried and tested 30 ways to include 30 plant foods in your diet
13 health experts share how they boost their energy levels
What do the experts do to keep their energy levels high? Get tips from the experts to make you feel energised
We’ve all been there. The clock hits 3pm, the end of the working day is so close yet so far, and your energy levels have dive-bombed so far that not even a quick caffeine hit will revive you. Feeling sluggish and low on energy is not uncommon. Many people experience dips in energy throughout the day, whether due to poor sleep, stress, diet or lifestyle habits. The good news? Small, intentional changes can make a big difference in how you feel. But what do the experts do to keep their energy levels high? From dog walks to cold water swimming, mindfulness to nourishing food, 13 of them shared what they do for an energy boost. Gemma Ogston, chef and founder of Mama Shrooms “My go-to energy boosters are a combination of natural practices and nourishing foods. I swear by cordyceps functional mushrooms. They’re incredible for supporting sustained energy and stamina throughout the day, without the crashes. It has been a lifesaver for me through perimenopause. I’m also a big fan of cold water therapy, whether it’s a quick ice bath, a cold shower, or if I’m lucky, a dip in the sea. Just a few seconds in cold water gives an instant energy lift, while also sending your endorphins soaring, which does wonders for your mood. On the food front, one of my favourite quick energy snacks is a pitted Medjool date stuffed with peanut butter and a sprinkle of cinnamon – a perfect natural pick-me-up. Lastly, I love the simple act of sun-gazing for 10 to 20 seconds at sunrise or sunset. It’s an amazing, grounding way to reset your energy and boost your mood.” Jemma Joel, registered nutritionist “For me, fuelling well and keeping hydrated is key for an energy boost. If I'm feeling slumped, a balanced snack and a big glass of water usually brings me back to life. Basic but it works! Think: a nice juicy Medjool date with peanut butter or Greek yogurt with a handful of nuts and berries. It's so easy to turn to ultra-processed, energy-dense foods and/or a large coffee when we need a pick me up, but they can often leave us feeling more depleted in the long run.” Dr Harumi Yamamoto, GP “As a GP and lifestyle medicine practitioner, I see many patients struggling with low energy – it’s one of the most common concerns in my clinic. While causes vary, simple, evidence-based strategies can make a real difference. Prioritising quality sleep, balancing blood sugar with protein-rich meals, staying hydrated, and managing stress effectively all play a role. Gentle movement, such as walking or yoga, can boost energy without draining reserves. Having navigated my own recovery from long covid. I’ve also found that pacing activity and supporting mitochondrial health with key nutrients, like magnesium and B vitamins, can be game-changers. Small, consistent lifestyle shifts often yield the best long-term results.” Check out our best high-protein meals for recipe inspiration, from chicken salads to creamy salmon pasta. Anya Lahiri, master trainer at Barry’s UK “I start my day with a huge bottle of water and an effervescent vitamin C tablet. It might be a placebo (and the hydration), but I feel like it gives me life first thing. A quick walk with my dog Crusoe always gets me out of a funk, too. Even in horrible weather, I come back feeling better. My number one energy-boosting tip is to get yourself to a HIIT and lift class. There's nothing like the endorphin rush to start the day and change my mood. I always refuel with a protein shake to fuel my muscles and make sure I'm reaping the rewards of lifting weights in class. It always sustains my energy levels until my next meal.” Georgi Grogan, nutritional health coach and co-founder of Sixways “When my energy levels drop, I step outside for a 10-minute walk, rain or shine. The combination of physical movement and fresh air creates an immediate energy boost that no caffeine can match. Walking increases circulation, delivering more oxygen to every cell in my body, while the natural light helps reset my circadian rhythms. I've found that focusing on three things that I can see, hear and smell around me enhances this energising effect. This simple mindfulness practice pulls me out of mental fatigue and reconnects me with my surroundings. The walk stimulates the release of energy-boosting endorphins while reducing the stress hormones that cause fatigue, leaving me refreshed and clear headed.” Michael Baah, celebrity fitness trainer “One of the simplest energy hacks is morning sunlight and movement. Sunlight in the first 90 minutes of waking up regulates circadian rhythms, improves hormone balance, focus and daytime energy. I like to spend five to 10 minutes outside in the morning without sunglasses, paired with light movement like walking or bodyweight squats to increase blood flow and dopamine. I also try to prioritise protein and healthy fats in the morning for stable blood sugar and sustained focus and sticking to complex carbs like quinoa and sweet potato for steady energy release in the evening.” Mariana Brandão, mindset coach “I always say that consistency is our best energy booster. People keep looking for and waiting on motivation, but it's the small daily habits that keep us going. My biggest tip for boosting energy is this: keep showing up for yourself. Commitment starts in the mind and then the body will follow.” Dr Aneesha Ahmad, GP and founder of Skyn Doctor “Our busy lives often leave us running on empty, but small lifestyle changes can make a big difference. I’d always recommend checking first for underlying causes of fatigue with blood tests, in particular vitamin deficiencies such as low iron, thyroid, vitamin B12 and vitamin D. Check with your GP if persistent tiredness continues. Prioritise quality sleep and good sleep hygiene – aiming for 7-10 hours of restorative sleep to allow your body to recharge, and avoid screens before bed! Avoid energy crashes by eating balanced meals with lean protein, healthy fats and complex carbs – refined sugars cause energy spikes and rapid slumps, so make sure you're getting enough fruit and veg. And easier said than done, but try to manage your stress levels. Chronic stress drains energy. Practice relaxation techniques such as deep breathing, mindfulness or short breaks to reset.” Ulrike Kuehl, Head of nutrition at Lumen “Blood glucose fluctuations are one of the primary contributors to energy slumps, so I like to incorporate a high quality protein source with every meal and snack. Meals or snacks high in refined carbohydrates can cause rapid glucose spikes, followed by sharp drops in energy due to excessive insulin release. Including protein alongside carbohydrates slows gastric emptying and reduces the glycaemic response, resulting in more stable blood sugar levels and a sustained release of energy throughout the day. I try to include 25 to 30 grams of high quality protein at each meal and pair it with complex carbs with protein for snacks this approach helps maintain steady energy levels, improve focus, and reduce fatigue throughout the day.” Amie Alexander, registered dietitian and head of product at Nutri Peak “When I need a little more pep in my step, I don’t rely so much on sugary snacks or caffeine for an energy boost, the crashes afterwards are awful. Instead, I might snack on a handful of almonds and an apple or whip up a quick protein smoothie. Movement is also a very big contributor to my energy levels. If I'm really feeling lethargic, I take a very short walk outside, do some stretching for a couple of minutes, or practice some deep breathing.” Dr Ruqia Zafar, GP and medical director at FUTURE WOMAN “Ultimately, you want to identify why energy slumps are happening, so that you can work on improving energy levels long-term, meaning quick fixes on the day to day are not needed. If cortisol and blood sugar are balanced, you should wake up with plenty of energy and have stable energy and mood throughout the day. This is something we help our clients with, and why we test cortisol alongside other hormones. Too many women are normalising daily fatigue and low energy when really, it's about what you do every day to support your body rather than quick fixes. I like to go for a walk, dance (seriously, music and movement is a good combination to boost energy and mood!), hydrate with electrolytes and avoid coffee!” Liza Marogy, registered nutritionist and founder of Inessa “Co-enzyme Q10 (CoQ10) is found in the cells of almost all animals and bacteria. It works like a vitamin and helps to generate energy in our cells. Our bodies naturally produce CoQ10, but levels decrease with age and can be depleted by the use of certain medications, such as statins. CoQ10 can be found in foods like meat (most concentrated in organ meats), oily fish and sesame seeds. However, sufficient amounts of CoQ10 can be hard to obtain through diet alone, particularly for vegetarians. Supplementing can be very beneficial and promote a feeling of vitality, especially once we are in our mid-thirties and onwards, and has the added benefit of supporting cardiovascular health". Check out our best mackerel recipes or sardine recipes for inspiration on getting more oily fish into your diet. Sarah Banks, health coach and founder of the IVF Positivity Planner “Prioritising sleep is important, aiming for 7-9 hours of quality sleep a night. As well as staying hydrated to help with hormone regulation and overall energy levels. And move your body with gentle exercises like walking, yoga or stretching that can boost circulation and reduce stress. Finding small ways to boost your energy (both physically and emotionally) can make a real difference to how you feel, especially going through something like fertility treatment. Listen to what your body and mind need.” More wellbeing guides Is this ingredient the secret to good brain health? Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill Is what you eat affecting your orgasm? 9 foods to boost your brainpower Best vegan protein powder, tried and tested 30 ways to include 30 plant foods in your diet
9 foods that could be worsening your mental health
Your diet could be affecting how you feel - discover the foods to avoid and what to fill your meals with instead
We should all know the drill by now: exercising more, getting better sleep and practicing mindfulness are all contributors to good mental health. But maintaining good mental health involves more than just self-care routines and therapy; diet also plays a crucial role in how we feel mentally and emotionally. While some foods can support brain function and mood stability, studies have found that certain foods can contribute to anxiety, depression and cognitive decline. Ultra-processed foods are the biggest culprits, and the United States is the leading country when it comes to UPF consumption, accounting for about 60% of daily caloric intake. The UK doesn't do much better, with new research showing that 67% of daily energy intake derives from UPFs with an even higher proportion seen in teenagers. “What we eat directly influences brain chemistry, inflammation levels and gut health,” explains registered nutritionist Zara Hiridjee. “All of these impact mood and mental wellbeing. A balanced diet can instead provide a steady release of energy, a strong gut-brain connection and key nutrients for mood regulation.” And when it comes to food and mental health, it’s rarely a case of “good vs. bad” food, Hiridjee stresses, but instead about balance and moderation and how certain foods affect us over time. “The issue isn’t necessarily eating these foods occasionally but rather relying on them in excess or as a staple in our diet. However, there are certain foods and food groups that may exacerbate poor mental wellbeing if it’s a regular part of your daily diet. Foods that may worsen your mental health Ultra-processed foods Highly processed foods like some packaged snacks, sugary cereals and ready meals are often loaded with preservatives, artificial additives, and inflammatory oils. These ingredients can negatively impact gut health, which is directly linked to brain function via the gut-brain axis. “These foods often stripped fibre and essential nutrients, meaning they don't provide sustained energy or nourishment for brain health,” adds Hiridjee. “That said, if someone enjoys the occasional dessert or convenience meal now and then, it's unlikely to have a major impact. The key is ensuring that the overall diet provides a solid foundation of whole foods, so occasional indulgences don't disrupt energy levels or mood stability.” Refined sugars Sugary foods such as sweets, pastries, fizzy drinks and white bread can cause rapid spikes in blood sugar levels, followed by crashes that may contribute to mood swings, fatigue and irritability. “In small amounts, sugar isn't inherently harmful, and for some, an occasional sweet treat can be part of an enjoyable and balanced diet,” says Hiridjee. “The problem arises when refined sugars become a regular feature.” Studies suggest a strong link between high sugar intake and increased risks of depression and anxiety. Artificial sweeteners Aspartame, saccharin and sucralose which are commonly found in diet fizzy drinks and sugar-free products, have been linked to neurochemical imbalances that may negatively impact mood on cognitive function. Some research suggests that artificial sweeteners can interfere with neurotransmitters like serotonin, which plays a key role in mood regulation. Fried fast foods Regular consumption of fried foods such as chips, fried chicken and processed snacks, has been associated with an increased risk of depression. These foods are often high in trans fats, which can cause inflammation in the brain and impair neurotransmitter function. Excessive caffeine While moderate caffeine consumption can actually have cognitive benefits, excessive intake can contribute to anxiety, restlessness and sleep disturbances. “Caffeine can be both a performance booster and an anxiety trigger depending on the person and the amount consumed,” Hiridjee explains further. “Excessive caffeine, especially later in the day, can overstimulate the nervous system, disrupt your sleep, and heighten feelings of anxiety.” “Some people metabolise caffeine slowly, making them more sensitive to its effect, while others tolerate it well. If sleep issues, jitters or mood fluctuations are a concern, cutting back or switching to lower caffeine options like green tea may help.” Alcohol Unsurprisingly alcohol can have a very negative impact on your mental health, as it's actually a depressant that affects neurotransmitter levels. While occasional drinking may not be harmful, regular or excessive alcohol consumption can interfere with brain function and emotional stability. It doesn't help that for some, an alcoholic drink may feel like a stress reliever in the moment however its long term effects on brain chemistry and overall mental wellbeing can actually be quite significant. “One of the biggest issues is how alcohol affects neurotransmitters like serotonin and dopamine. Initially it can trigger a short-lived boost in mood, but over time, regular alcohol use disrupts the balance of these chemicals, leading to increased anxiety, low mood and even depression,” Hiridjee says. “Essentially it depletes the very neurotransmitters that help regulate emotions, leaving you more vulnerable to mood swings and emotional lows once the effect wears off.” And that’s without mentioning the impact alcohol has on your sleep, its effect on your gut health and its impact on lowering your inhibitions and impairing judgement, which can lead to regrettable decisions or reckless behaviour, all of which can increase stress, guilt and anxiety in the long run. Processed meats and high sodium foods Some deli meats, hot dogs and tinned soups often contain high levels of salt and preservatives, which can contribute to bloating, dehydration and disruptive neurotransmitter activity. Some studies have shown that excessive sodium intake may be linked to increased stress levels and cognitive decline. Dairy While dairy is a great source of essential nutrients, in some rare instances an individual may be sensitive to casein, a protein found in milk, which can contribute to inflammation and may worsen symptoms of anxiety and depression. Highly processed vegetable oils Oils high in omega-6 fatty acids, such as corn and sunflower oil can contribute to chronic inflammation in the body and brain when consumed in excess. An imbalance between omega-6 and omega-3 fatty acids has been linked to increased risks of depression and cognitive decline. <img src="https://images.immediate.co.uk/production/volatile/sites/2/2025/03/GettyImages-1309377204-1570bf0.jpg" width="724" height="483" alt="Close up of young woman grocery shopping in a supermarket. Standing by the aisle, holding a bottle of organic cooking oil, reading the nutritional label and checking ingredients at the back" title="Close up of young woman grocery shopping in a supermarket. Standing by the aisle, holding a bottle of organic cooking oil, reading the nutritional label and checking ingredients at the back" /> Foods that can better your mental health Again, the importance of balance is important here. Getting the right amount of nutrients that can have positive impacts on your mental wellbeing is key. This can include: Oily fish rich in omega-3 fatty acids that are crucial for brain health and supporting neurotransmitter function. High quality protein that provide amino acids that can help produce neurotransmitters like serotonin and dopamine. Wholegrains that provide slow-releasing energy and support serotonin production. Yogurt, kimchi and other fermented foods that can help maintain a healthy gut microbiome. Leafy greens and other foods rich in B vitamins that are essential for energy production and brain function. Magnesium rich foods like dark leafy greens, nuts and seeds that helps regulate stress and brain function. Shellfish, beef and chickpeas that are abundant in zinc, which is again important for stress regulation. Olive oil, avocados and full-fat dairy that contain healthy fats, which support cognitive function. Water, herbal teas and other hydrating drinks that can help reduce dehydration and brain fog. So yes, what you eat matters more than you probably thought when it comes to good mental health. Ensuring processed sugars, artificial additives, unhealthy fats and ultra-processed foods don’t become a core part of your diet will only help your overall health in the long-term. It isn’t about achieving pure nutritional perfection, but making diet choices that help you feel nourished, satiated and most importantly, happy. So perhaps instead of reaching for a quick-fix to your sugar or fast-food cravings, try filling your plates with whole, nutrient-dense food that nourishes both mind and body. Small changes and regular commitment can have a big impact after all. More wellbeing guides Is this ingredient the secret to good brain health? Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill Is what you eat affecting your orgasm? 9 foods to boost your brainpower Best vegan protein powder, tried and tested 30 ways to include 30 plant foods in your diet
Bloating explained: foods that trigger it and expert tips for relief
Bloating is uncomfortable, but also common – discover the foods to eat and avoid, and what the hidden causes may be
Bloating is uncomfortable, but also common. Whether it’s post-meal, during your period, after a long flight, or just a random Tuesday, bloating can be frustrating. The NHS describes it as your tummy feeling full and uncomfortable with symptoms including pain and discomfort and passing gas more often. The most common reason for bloating is a build-up of gas in your gut, which can be caused by certain foods and drinks, or by swallowing too much air when you eat. Many factors can contribute to bloating though, such as stress, gut health and hormonal fluctuations. However, your diet can play a huge role in bloating. After all, the food you eat, how your body digests them, and even the way you eat can all impact how bloated you feel. Jump to: Foods that can cause bloating Other causes of bloating Foods that can reduce bloating Stress and bloating Tips for when you feel bloated When to see your GP Foods that can cause bloating It's important to remember bloating isn’t the same for everyone. Understanding which foods trigger bloating for you is key to reducing discomfort. However, culprits may include: Cruciferous vegetables Vegetables like broccoli, cauliflower, cabbage and brussels sprouts are packed with fibre and nutrients, but they also contain raffinose, a sugar that the body struggles to digest. As a result, bacteria in the gut can ferment it, leading to gas and bloating in some people. Cooking these vegetables can help break down some of that fibre, making it easier to digest. Legumes Legumes like beans, lentils, chickpeas and peas are excellent sources of protein and fibre, but they also contain oligosaccharides, complex sugars that are difficult to digest. The undigested sugars can ferment in the gut, causing bloating and gas. Soaking legumes before cooking or eating them in small amounts can help reduce bloating. Dairy Many people have trouble digesting lactose found in dairy products like milk, cheese, yogurt and ice cream. This can lead to gas, bloating, and even diarrhoea. If you suspect dairy is causing your bloating, you might be lactose intolerant. Carbonated drinks and alcohol The bubbles in fizzy drinks, sparkling water, beer and sparkling wine are made of gas, which can get trapped in your stomach and cause bloating. Alcohol can be inflammatory and disrupt digestion, leading to bloating, and beer in particular contains both gas and fermentable carbohydrates that can contribute to bloating. Limiting your alcohol intake and drinking plenty of water can help. Artificial sweeteners Commonly found in sugar-free gum, diet fizzy drinks, and processed foods, artificial sweeteners are not fully absorbed by the body. Therefore, they can ferment in the gut, leading to bloating and discomfort. Switching to natural sweeteners like honey or stevia may help. Processed and salty foods High-sodium foods can cause water retention, leading to bloating and puffiness. Processed foods are often loaded with hidden salt, so checking labels and opting for fresh, whole foods can help reduce bloating. Wheat and gluten For those with gluten intolerance or sensitivity, consuming wheat-based products can lead to bloating, gas and digestive discomfort. If you suspect gluten is an issue for you, try reducing your intake or opting for gluten-free alternatives. Fried and fatty foods High-fat foods take longer to digest, which can slow down the digestive process and lead to bloating. Choose leaner proteins and healthier cooking methods like grilling or baking. Onions and garlic These flavourful ingredients contain fructans, a type of carbohydrate that can be difficult to digest for some people. If you experience bloating after eating them, try cooking them instead of consuming them raw or use alternatives like chives. Other causes of bloating However, it may not necessarily be the food you eat, but the way in which you eat it. For example, eating too fast, according to registered nutritionist Alice Haley. “Eating too quickly can contribute to bloating, so it's important to eat mindfully. Try to sit down at a table to fully enjoy your meal and avoid distractions such as screen time while eating,” she tells us. It may also be down to the sudden increase in your fibre intake, rather than increasing it steadily. “You can avoid bloating by gradually increasing your fibre intake over several weeks. This allows your digestive system to adjust to the increased fibre without discomfort. In addition, aim to complement your fibre intake with a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats,” Haley tells us. “While fibre is essential for our gut health and disease prevention, many of us are not getting enough. The recommended daily intake is at least 30g of fibre, but on average, we're consuming just 19g daily in the UK.” The time of the day you eat can also be to blame, as eating too close to bedtime can also be a bloating culprit. Haley recommends aiming to finish eating at least four hours before you plan to go to sleep to allow your digestive system to fully process your meal. “If you eat too late, your body won't be able to fully relax, leading to disrupted sleep and potentially more bloating. Prioritising this gap between meals and sleep may improve your overall sleep quality and can help to reduce bloating and discomfort,” Haley explains. Foods that can reduce bloating Eating a diverse range of fruits and vegetables, staying hydrated and consuming healthy fats like avocados, nuts and seeds, and extra virgin olive oil can all help reduce bloating according to Haley. Other foods have also been found to ease bloating and promote digestion in some people. These include: Cucumber, which is high in water content and can help flush out excess salt. Ginger, a natural anti-inflammatory that aids digestion. Bananas are rich in potassium that can balance sodium levels in your body. Papaya, which contains enzymes that help break down proteins. Fennel seeds can relax digestive muscles and may reduce gas in your body. Peppermint tea can soothe the digestive tract and relieve bloating. Yogurt with probiotics that support gut health and improve digestion. Asparagus can act as a natural diuretic to reduce water retention. Watermelon is hydrating and can help eliminate excess fluids. Avocado is full of healthy fats and potassium to aid digestion. Stress and bloating Bloating isn't always just about what you eat, stress can play a major role in digestion as well. When you're stressed your body shifts into ‘fight or flight mode’, which slows down digestion. This can lead to food sitting in your stomach for longer than usual, causing bloating discomfort and gas. “The gut-brain axis is the powerful connection between our brain and digestive system. This plays a crucial role in regulating various aspects of our health,” explains Haley. “This link means that stress can disrupt the balance of bacteria in the gut, leading to digestive issues.” Practising deep breathing or meditation techniques may help calm the nervous system and promote better digestion, while exercise, and engaging in gentle movement after meals can aid digestion. Tips for when you’re feeling bloated If bloating strikes, it's important to remember that we're all individuals and what may work for one person may not necessarily work for another. Haley recommends keeping a food diary for three to seven days to begin with. “This can help identify any patterns in your diet and highlight potential food triggers,” she explains. “However, do not self-diagnose. If you notice any trends, it’s best to discuss them with your GP or a registered nutritionist. If you decide to implement changes or remove food from your diet, it’s crucial to do so with the right support. Trying to alter both your nutrition and lifestyle at the same time can make it more difficult to pinpoint the root causes of bloating.” Hydration can be key when you're feeling bloated as adequate hydration supports digestion and can help reduce bloating. Drinking warm water or herbal teas like ginger or peppermint can also help, while going for a walk or doing some other gentle movements may help relieve trapped gas. And of course, avoid anything that may exacerbate the bloating like carbonated drinks and chewing gum. When to see your GP Occasional bloating is normal, but if you experience frequent or severe bloating it may be a sign of an underlying condition like irritable bowel syndrome or food intolerances. The NHS recommends speaking to a pharmacist about laxatives to help treat constipation or medicines like Buscopan to help ease bloating. However you should see your GP if you've been feeling bloated for three weeks or more, you feel bloated regularly (more than 12 times a month), you've tried changing your diet but keep feeling bloated, you have a swelling or lump in your tummy, you have bloating along with being sick, diarrhoea, constipation, weight loss or blood in your poo or you find it difficult to move or do daily activities because you're bloated. “If you suspect your bloating is nutrition-related but don't require immediate medical attention, it can be helpful to keep a food and mood diary to track any patterns and identify food that may be triggering your symptoms,” suggests Haley. “You also might want to consider consulting a dietitian or registered nutritionist first. They may be able to support you in identifying triggers before seeking support from your GP.” More wellbeing guides Is this ingredient the secret to good brain health? Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill Is what you eat affecting your orgasm? 9 foods to boost your brainpower Best vegan protein powder, tried and tested 30 ways to include 30 plant foods in your diet
Is a vegan diet really better for your health? We asked a nutritionist
Discover the benefits of a plant-based diet and whether it is right for you
The debate whether a vegan or omnivorous diet is better is a contentious one. However, as more of us are going plant-based (new research suggests the amount of vegans in the UK will double in 2025), it begs the question: is veganism really better for our health? Advocates of veganism point to its association with low cholesterol, better heart health and overall wellbeing. But the health benefits are far more complex. This is because the positive health effects people often associate with veganism aren’t due to the absence of animal products in their diet, but because they’re eating a nutrient-dense diet rich in vegetables, legumes and high-protein sources like tofu, nuts, seeds and wholegrains, as well as healthy fats. “Saying a diet is ‘vegan’ doesn’t automatically mean it’s healthy,” explains registered nutritionist Zara Hiridjee. “You can absolutely be vegan and eat in a way that lacks nutrients. For example, plain pasta is vegan, chips are vegan, sugar is vegan, and so is a diet full of vegan pastries and processed meat alternatives. If someone lived on white bread, jam, crisps and soft drinks, they’d technically be following a vegan diet, but they wouldn’t be getting the health benefits that plant-based eating is known for.” With that in mind, we’ll break down the benefits of a well-balanced, plant-based diet as opposed to a vegan diet. The health benefits of a balanced, fully plant-based diet Gut health A vegan diet rich in a diverse range of plant-foods can be excellent for gut health and a diverse gut microbiome because it’s naturally high in fibre, which can improve digestion and promote regular bowel movements, among other things. “A diet rich in fibre from vegetables, legumes, wholegrains, nuts and seeds helps feed beneficial gut bacteria, which supports digestion, immune function and even mental health,” explains Hiridjee.” Check out our guide to high-fibre foods to see how to add more fibre to your diet. Metabolic health Having a healthy metabolism refers to how efficiently your body processes food and converts it into energy. This means your body can digest and absorb nutrients from the food you eat without spiking your blood sugar levels and insulin. Good metabolic health can also lower your risk of getting metabolic diseases. Plant-based diets can be beneficial to this because of their high-fibre content, according to Hiridjee. “Fibre slows down glucose absorption, helping to stabilise blood sugar levels, which is particularly important for those at risk of type 2 diabetes. Some studies suggest that well-planned, plant-based diets can improve insulin sensitivity, which means the body uses glucose more efficiently.” Heart health Studies have shown that plant-based eating may lower the risk of heart disease. A lot of this is down to that good, old fibre found in whole plant foods, that can help lower the ‘bad’ cholesterol in your body, which is a key factor in heart disease risk. “Whole plant foods are naturally high in fibre and antioxidants. This helps lower LDL cholesterol and blood pressure, reducing the risk of heart disease,” says Hiridjee. “Foods like flaxseeds, walnuts and extra virgin olive oil also provide heart-healthy omega-3 fats, which can help regulate inflammation.” Inflammation control and longevity A March 2025 study found that closely following a healthy plant-based diet was associated with a reduced risk of overall mortality, as well as deaths from cardiovascular disease and cancer, as reported by Medical News Today. This isn’t just because of its association with lowering that bad LDL cholesterol, enhancing insulin sensitivity and managing blood sugar spikes, but because of its potential to reduce oxidative stress and chronic inflammation in the body. It’s the polyphenols and antioxidants contained in many plant foods that helps combat this oxidative stress, according to Hiridjee, which she tells us is linked to ageing and chronic diseases. “Eating a variety of colourful plant foods like berries, dark leafy greens and cruciferous vegetables can help reduce systemic inflammation, supporting overall health,” she adds. The potential risks of a vegan diet While a well-planned vegan diet can provide you with all the essential nutrients, it takes some awareness and effort, as Hiridjee explains. “Unlike an omnivorous diet, where certain nutrients are naturally abundant, a vegan diet requires more intentional choices to ensure all the bases are covered.” One of the most common concerns is that vegans are at risk of not consuming enough high quality protein. The key, according to Hiridjee, is getting enough “complete proteins”. “Unlike animal protein, many plant proteins are incomplete, meaning they don’t contain all nine essential amino acids in the right proportions. That’s why vegans need to be more intentional about getting enough complete proteins or combining foods to ensure they get the full amino acid profile.” Some plant foods are naturally complete proteins like tofu, tempeh and edamame – these all come from soy – but quinoa, chia seeds, hemp seeds and buckwheat are great sources, too. And if a protein isn't complete, Hiridjee emphasises the importance of smart food choices, like combining different plant proteins to make a complete protein throughout the day, for example rice and beans, hummus and wholewheat pitta, lentil soup with bread, and almond butter on toast. There are other key nutrients you should monitor if you’re fully plant-based, including: Vitamin B12 “This is primarily found in animal products and is essential for nerve function and red blood cell production, so vegans need to get it from fortified foods like nutritional yeast, plant-based milks, and cereals, or a reliable supplement.” Iron “Iron is available in plant-based foods like lentils, chickpeas, tofu and dark leafy greens, but plant-based (non-heme) iron is less easily absorbed than the heme iron from animal products. Pairing iron-rich foods with vitamin C sources, like adding lemon juice to spinach or bell peppers to lentil dishes, can boost absorption.” Omega-3 fatty acids “While fish is a common source, vegans can get omega-3s from flaxseeds, chia seeds, hemp seeds, and walnuts. However, these provide ALA, which the body has to convert into the active forms (EPA and DHA). Some people convert ALA efficiently, but others don’t, so an algae-based DHA supplement could be a good backup.” Calcium “People tend to associate this with dairy, but it’s also found in fortified plant milks, tofu, almonds, tahini and dark leafy greens like kale. Some greens, like spinach, have calcium but also contain oxalates, which reduce absorption, so it’s good to mix up sources.” Vitamin D “Vitamin D is important for bone health and immune function, and since it’s found in very few foods, most people – vegan or otherwise – benefit from a supplement, especially in the winter months.” Is a vegan diet suitable for everyone? While some people may thrive on a full, or almost fully plant-based diet, for others it may not be the right thing. People with high cholesterol or who are at risk of heart disease, type 2 diabetics and those with insulin resistance, and people with inflammatory conditions like arthritis and autoimmune diseases may all benefit from a vegan diet containing lots of well-balanced plant foods. However, some conditions may be worsened by adopting a vegan diet, according to Hiridjee: Irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO): Many vegan foods are high in FODMAPs which can trigger bloating, gas and discomfort in sensitive individuals (although a low-FODMAP vegan diet may help). Anaemia and iron deficiency: Plant-based iron isn't as easily absorbed as the iron you get from meat. However, eating iron-rich foods with vitamin C can help boost absorption. Some may need iron supplements. Osteoporosis and bone health: If calcium and vitamin D intake is low, bone density can suffer over time. Fortified plant milks, tofu, tahini, leafy greens and a vegan vitamin D3 supplement could help. Disordered eating: If someone has a history of an eating disorder or struggles with disordered eating, going vegan may not be the best idea as cutting out entire food groups can sometimes become another way to control food rather than a positive, balanced choice. For someone in recovery, the priority should be healing your relationship with food first, then if you feel like veganism aligns with your values and you can approach it in a way that's truly nourishing and not restrictive, then it could be something worth considering. So, is a vegan diet really best for your health? The answer is, no. Ultimately, the best diet is one that aligns with your health goals, lifestyle and personal preferences while being nutritionally balanced and nutrient rich. “At the end of the day, veganism isn't a one-size-fits-all approach, and that's really important to remember,” concludes Hiridjee. “If someone chooses to be vegan for ethical or environmental reasons that's completely valid and they should absolutely do what aligns with their values. But if someone is considering veganism purely for health reasons, it’s worth knowing that you don't have to be vegan to be healthy.” A well-planned diet that includes meat and dairy can be just as nutritious, balanced and sustainable as a plant-based one. You can still eat plenty of plant foods and focus on whole, minimally processed ingredients that support your gut health while including high-quality animal proteins. Whether you choose to go fully vegan or simply incorporate more plant-based meals, making informed choices and enjoying a nutritious and satisfying diet is key to long-term wellbeing. More wellbeing guides Is this ingredient the secret to good brain health? Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill Is what you eat affecting your orgasm? 9 foods to boost your brainpower Best vegan protein powder, tried and tested 30 ways to include 30 plant foods in your diet
5 reasons why protein is good for your health
Discover why your body needs protein – plus the best foods to eat to make sure you are getting enough
Protein is one of the most essential nutrients for the body, playing a critical role in everything from muscle growth to immune function. It’s no wonder then that it has soared in popularity in the last few years, as seen in the rocketing sales of high-protein food and drink. Consuming protein was once mainly associated with gym-goers looking to build muscle, but now the growing interest in it has shifted the demand from a specialised focus to a fully fledged health movement. Here we take a look at how consuming the right amount of protein can benefit you – from supporting metabolism to promoting healthy skin and hair. For more like this, check out easy high-protein meals, the best vegan protein sources and our tried-and-tested review of the best protein powders. 5 reasons why protein is good for you Alongside fat and carbohydrates, protein is one of the three essential macronutrients needed by your body to function properly. It’s made from amino acids that your body uses to build and repair muscles and bones, make hormones and enzymes, and use as an energy source. 1. Muscle growth and repair Protein is crucial for maintaining and repairing muscles, and eating enough of it ensures the body has the necessary building blocks to maintain lean muscle mass and function optimally. When we engage in physical activity, particularly strength training, tiny tears form in our muscle fibres. Protein helps repair these tears, making our muscles stronger and more resilient over time. That’s why athletes tend to consume a lot of protein, and it’s recommended that older adults and those recovering from injury eat enough of it too. 2. Aids in weight management A higher protein intake can boost metabolism, according to studies, because the body burns more calories digesting it than it does with fats or carbohydrates (this energy expenditure is known as the thermic effect of food). “Protein is also slow-digesting, so it provides us with energy and keeps us fuller for longer,” adds registered nutritionist Jemma Joel. And it’s not just keeping us fuller – protein can reduce appetite too, according to registered nutritionist Rebecca Taylor. “Protein-rich foods increase leptin (the satiety hormone) but also stimulate the release of hormones like GLP-1 and PYY, which help reduce appetite,” she explains. Studies also suggest that a protein-rich diet could help with long-term weight management by preserving lean muscle mass and encouraging fat loss, making it a key nutrient for those looking to maintain a healthy weight, or improve body composition. Check out our low-carb, high-protein meals for recipe inspiration, including Greek lamb meatball, feta and tomato bake, and creamy Tuscan chicken. 3. Supports immune function Protein plays a vital role in the immune system by helping the body produce antibodies and enzymes that fight infections. Many of the body’s defence mechanisms, such as the production of white blood cells, also rely on protein. When you don’t consume an adequate amount of protein, the body may struggle to generate immune cells effectively, leaving you more susceptible to illness. 4. Essential for hormone and enzyme production Many key hormones in the body, including insulin, growth hormone and glucagon are made from protein. These hormones help to regulate essential bodily functions like blood sugar control, metabolism and stress response. As well as this, enzymes – which speed up chemical reactions in the body – are primarily made of proteins. These enzymes are involved in digestion, energy production and cell repair, so without adequate protein, these processes could all become inefficient. 5. Promotes healthy skin, hair and nails Protein provides the structural components for the skin, hair and nails, the most well-known of these proteins being collagen. This is the most abundant protein in the body, supporting skin elasticity and helping prevent wrinkles and sagging. Keratin is another essential protein, which strengthens hair and nails and reduces breakage while promoting growth. When protein intake is insufficient, you might see signs like brittle nails, thinning hair and dry skin. How much protein do we need? The current recommendation, according to the British Nutrition Foundation, is 0.75g per 1kg of body weight. So, for someone that is 75kg, they’d need 56g of protein a day. You may need to up your intake though as you get older, if you have fitness goals like muscle building, or you’re recovering from illness or injury. Best sources of protein include: Lean meats – chicken breast, pork chop, beef steak, lamb chop Fish – tuna, salmon, cod, mackerel Seafood – crab, mussels, prawns Eggs Dairy – milk, cheese, yogurt, cottage cheese Pulses – lentils, chickpeas Beans – kidney beans, baked beans, tofu Nuts – almonds, walnuts, hazelnuts Check out our top 20 high-protein foods for recipe inspiration. When too much protein becomes a problem Unfortunately, like any nutrient, you can have too much of a good thing. And while protein is crucial, consuming excessive amounts of it can have its drawbacks. For example, high protein diets that eliminate other important nutrients like carbohydrates can cause digestive issues such as constipation due to a lack of fibre, or bloating if excess amounts of protein-rich foods are consumed without adequate hydration. According to Harvard Health, people that eat diets very high in protein also have a higher risk of kidney stones, while high-protein diets that contain lots of red meat and higher amounts of saturated fat might lead to a high risk of heart disease and even colon cancer. “Excess protein will be used for energy or may end up being excreted in urine because excess amino acids can’t be stored in the body,” adds Joel. “Worst case scenario, it can end up being stored as fat. This is why energy balance is so important when creating our meals and snacks throughout the day, ensuring we’re getting a variety of nutrients in without overdoing it.” It's also important to incorporate protein as part of a balanced overall diet; some people can become so focused on their protein intake that they forget the importance of other key macronutrients to their health. “Our love for protein can demonise things like carbohydrate, which is still a macronutrient that we need in large amounts for good health – it’s the main source of fuel for our brain,” adds Joel. So, while protein is undeniably essential for good health, it's important to strike a balance and make sure we don't neglect other macronutrients. By choosing a variety of protein sources and being mindful of overall dietary balance, you can enjoy the benefits of protein while maintaining optimal health. More wellbeing guides Is this ingredient the secret to good brain health? Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill Is what you eat affecting your orgasm? 9 foods to boost your brainpower Best vegan protein powder, tried and tested 30 ways to include 30 plant foods in your diet
Is this nutrient the secret to good brain health?
Discover the nutrient that could be key to boosting your brain power – and the foods to eat to make sure you're getting enough
Although there’s no secret ingredient that will automatically make you smarter, research has found that one particular nutrient could be key to boosting your brainpower naturally. Introducing your brain’s best friend: omega-3 fatty acids. These essential healthy fats play a crucial role in memory, mood, and overall mental clarity. And since our bodies can't produce them on their own, we need to get them from food. Read on to discover how to get more foods high in omega-3 into your diet. For more like this, check out our guide to 9 foods that could help boost your brain power, or 10 ways to boost your brain if you've got mental fatigue. According to Holland and Barrett’s 2025 Wellness Trends report, many of us are thinking about brain food more than ever before. Omega-3 fatty acids are considered a key component for brain health because of the role they play in critical brain function. They’re known as an essential nutrient because your body can’t produce them on its own, so you need to get them through food. There are three types of omega-3 fatty acids: Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), found mostly in fatty fish. Alpha-linolenic acid (ALA), found primarily in plant-based sources. The science: how omega-3 supports brain health Our brains are actually made up of 60% fat, and a big chunk of the fatty acids found in brain cell membranes is DHA. This powerhouse fatty acid helps maintain membrane fluidity, allowing efficient communication between brain cells. This is crucial for neurotransmission, memory and general cognitive performance. And it’s not just brain structure and function, studies have found that omega-3s: Are anti-inflammatory, which may help reduce inflammation in the brain. May lower the risk of neurodegenerative diseases like Alzheimer’s. Maintain healthy blood flow to the brain. Influence the production of our ‘happy hormones’, dopamine and serotonin. Are critical in the brain development of infants and children. Play a role in reducing age-related cognitive decline. Reduce the risk of stroke. And if that's not reason enough to incorporate more of it into your diet, registered nutritionist Michaella Mazzoni tells us there’s even more benefits. “Omega-3 offers many benefits. It supports cell health, which translates into supple-looking skin, and it’s also wonderful for supporting heart health as it can aid in keeping the balance right within the ‘good’ versus ‘bad’ cholesterol.” Basically, omega-3s are a hard-working, essential nutrient, not only helping to keep our brains healthy but helping to keep other parts of our body in shape, too. Foods high in omega-3 If you want to get the most brain-boosting benefits from omega-3s, your best bet is whole foods. Fatty, oily fish like salmon, sardines, and mackerel are rich in DHA and EPA. For plant-based options, flaxseeds, chia seeds and walnuts provide ALA. However, it’s important to note here that your body needs to convert ALA into DHA and EPA, therefore it’s not as efficient or effective as getting your omega-3 sources from things like fish. “Oily fish is always your best bet,” explains Mazzoni. “Salmon is great but can be pricey to eat all the time so tinned oily fish like anchovies or sardines which are milder in flavour are good, too.” If you’re vegetarian, or don’t eat fish, regularly including plant-based ALA-rich sources may help. You can also look for fortified foods, for example omega-3 enriched eggs from hens that have been fed flaxseed, or enriched plant-based milks. Best sources of omega-3s include: Fatty fish: salmon, mackerel, sardines, herring, anchovies, trout Shellfish: oysters, mussels, crab Seeds and nuts: chia seeds, flaxseed, hemp seeds, walnuts Oils: flaxseed oil, chia seed oil, hempseed oil, rapeseed oil Algae-based sources: nori, wakame, kelp Soy-based foods: edamame, tofu, soybeans While there's not a definitive amount of omega-3s we should be consuming, the NHS recommends at least one 140g portion of oily fish a week. Girls and women who haven’t been through the menopause, including those trying to conceive, pregnant, or breastfeeding should have no more than two portions of oily fish a week. According to the Physicians Committee for Responsible Medicine, this is equivalent to around 1 tbsp of plant-rich omega-3 food a day. What about omega-3 supplements? There are a lot of omega-3 supplements on the market, but it is always recommended to get your omega-3 intake through whole foods. According to The Association of UK Dietitians, omega-3 supplements are not recommended in the UK general population because evidence of benefits are inconclusive. And you can have too much of a good thing, warns Mazzoni. “If you do take them, you should always follow the dose on your supplement,” she tells us. “And I recommend that if you are going to take a supplement don’t get cod liver oil and instead opt for omega-3 supplements sourced from small fish like anchovies.” And what if you’re not getting enough omega-3s in your diet? “Things including skin irritation, dry skin, dry eyes, low mood and stiff or painful joints are all signs of omega-3 deficiency,” explains Mazzoni. “I test for omega-3 levels within my clinical work and having a deficiency happens more often than you think!” If you feel as though you may have an omega-3 deficiency, it’s a good idea to speak to a registered dietician, through a private clinic or via a GP referral. More wellbeing guides 9 foods that could boost your brain power The gut-hormone connection: how food affects every area of your health Expert explains: what is the dopamine diet Expert explains: what is the Mediterranean diet Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired 10 natural remedies for hayfever to try 10 foods to improve your mood 5 Mediterranean foods for better health Healthiest diets from around the world How to follow a gluten-free diet How to follow a plant-based diet Can you cure your cold through diet?
Chrononutrition: are you eating your meals in the wrong order?
A new wellness buzzword for 2025 but what does it actually mean? Discover what chrononutrition is and how it could benefit you
It can sometimes feel overwhelming to keep up with the rules of great nutrition: drink more water, eat five a day (or now 30 plants a week), keep your gut happy, boost your brain with omega-3. And now we’re supposed to be thinking about when we eat, not just what we eat. Welcome to the world of chrononutrition, which sounds a lot fancier than it is. And although it’s not exactly a new concept, chrononutrition is a growing field of study and seems to be a buzzword creeping its way into the wellness space of 2025. For more like this, check out our guides to how much sleep do you need, how to have a better night's sleep and how to improve your morning coffee routine. What is chrononutrition? Chrononutrition is based on the idea that your body’s internal clock (aka your circadian rhythm) influences how well you digest and process food at different times of the day. Essentially, eating in sync with your body’s natural rhythms can help you improve your metabolism, energy levels and overall health. Ever eaten a pizza at 10pm than tossed and turned all night? Congratulations, you’ve already experienced it. But this isn’t about lecturing you on your eating schedule – after all, you should do what works best for you. However, there could be concepts of chrononutrition that could genuinely benefit you: for example, if you struggle with energy crashes, weird cravings or bad sleep. In fact, multiple studies have explored the timings of meals and the impact it has on a person. What is your circadian rhythm? Your circadian rhythm is your body’s internal 24-hour clock that regulates things like sleep, metabolism, hormone levels and even digestion. It’s influenced by light, food and other external cues, helping your body know when to wake up, feel hungry and wind down for sleep. For example, in the morning your body releases cortisol which wakes you up and gets more efficient at processing food. In the afternoon, you might hit an energy slump as your body’s internal clock naturally dips, and at night your body produces melatonin which helps you sleep. When your circadian rhythm is working well, you’ll likely feel more energised during the day and sleep better at night. But when it’s out of kilter, for example from things like jet lag, shift work or irregular eating and sleep schedules, that’s when you can feel tired, hungry at odd times or just generally not yourself. How could chrononutrition benefit you? If you feel tired in the morning, no matter how much you’ve slept Your alarm goes off, you’ve had your morning coffee, yet you can’t seem to shake that sluggish feeling. Your eating habits might be part of the problem. Cortisol is often at its highest in the morning – for most usually around 7am. The ‘cortisol awakening response’ helps prepare your body for the day by increasing your alertness, energy and blood sugar levels. Sounds great, however, when your cortisol levels are raised too high you might feel jittery, irritable, anxious and less focussed. Hence why cortisol is also known as our stress hormone. Foods high in added sugar, caffeine and processed ingredients can raise cortisol levels, especially in the morning. If this sounds familiar, consider delaying your caffeine intake by an hour or so, or ensuring you eat first. If you’re someone that opts for a convenient, on-the-go croissant, try switching to a savoury breakfast which could stabilise blood sugar spikes, help you feel fuller for longer and more energised throughout the day. “The timing of nutrients can have an impact on how you’re feeling,” explains registered nutritionist Jemma Joel. “A savoury breakfast is likely to keep you fuller for longer as it causes less of a spike in blood sugar levels and will be more slowly digested, sustaining energy levels thanks to protein and fat being slow-digesting nutrients.” If you feel like a sloth after lunch A big, carb-heavy lunch can hit some like a tranquilliser dart, especially if it causes your blood sugar levels to spike, then crash. This is by no means suggesting to cut carbs but instead look at adding more protein or fibre to your midday meal, potentially keeping your energy steady. Try a lunch that mixes protein, healthy fats and complex carbohydrates – for example, grilled chicken with quinoa and roasted veggies instead of a giant plate of pasta. Eating a big lunch can also divert a lot of energy towards digestion, making some feel a little sleepy. If this is you, consider having a smaller lunch portion, bookending your midday meal with a balanced snack instead. Or try to take a short walk after eating, as this can aid digestion and help regular blood sugar to stave off the sluggishness. However, you shouldn’t be skipping breakfast or dinner. “Eating earlier in the day and regularly throughout the day helps to provide our bodies with the energy it requires, and avoids us overeating later in the day from genuine hunger,” adds Jemma. If late-night eating is ruining your sleep Your digestion slows down at night, especially as melatonin can interfere with how well your body processes food. Not only can this disrupt your sleep but research has found that late eating is associated with increased obesity risk. “Our body needs adequate time – around one to two hours – to digest our food before going to bed, otherwise it can impact energy levels and sleep,” explains Jemma. “Digestion increases our heart rate, too, and a higher heart rate before bed can make it harder to switch off and have a restful night’s sleep.” If you’re someone that struggles to get off to sleep, consider moving your evening meal a little earlier. This is also important if you suffer with acid reflux or heartburn. According to the Sleep Foundation, eating too close to bedtime is related to gastroesophageal reflux disease (GERD) and acid reflux. When a person lies down right after eating, the contents of the stomach can press against the lower oesophageal sphincter which can cause irritation and dreaded acid reflux. Opt for foods that aren’t heavy to digest and can support relaxation and steady blood sugar levels. Try protein and complex carb combos like salmon and quinoa, tofu and brown rice, or chicken and sweet potato, adding in magnesium-rich foods like leafy greens or avocado. If you’re someone that likes a late-night snack (after all no one wants to go to bed hungry), something light and easy to digest is a good option, like greek yogurt and honey, a slice of wholegrain toast with butter, or a banana with almond butter. And it might help you feel good the next day. “Being mindful of the timing of our evening meal and the nutritional components can support with energy levels and mood the next day, too,” says Jemma. “If we wake up feeling rested and happy then we’re more likely to achieve more.” If you want to maximise your energy when working out Whether you’re lifting weights, running or making it through a spin class, timing your meals could help you feel fuelled and focussed, and maximise the benefits of your workout, too. “Your diet may vary depending on your exercise goals – for example, eating more protein if you’re trying to build muscle,” explains Jemma. “However, for the most part, if you're simply trying to stay fit and healthy then having three balanced and satiating meals throughout the day with a source of protein, fats, carbs and veggies, alongside balanced snacks where needed, will provide your body with the energy it needs to support your workouts and recovery.” The post-workout period is often considered the most critical part of nutrient timing, known as the ‘anabolic window’, the 30- to 60-minute period after exercise where your muscles are meant to be most primed to absorb nutrients. Aim for a post-workout snack or meal that includes a combination of carbohydrates to replenish glycogen and protein which supports muscle repair. For example, chicken and rice, a protein smoothie or eggs on wholegrain toast. If you’re always hungry If you struggle with constant cravings and feelings of hunger it could be down to when you’re eating throughout the day. Eating irregularly, skipping meals or having mostly quick-digesting carbs (for example, white bread and white pasta) can cause blood sugar spikes and crashes, which triggers hunger. Try eating at regular intervals – for example, every three to five hours, and ensure your meals and snacks pair protein and fibre with complex carbs to slow digestion and keep energy levels stable. And, remember, your body's ability to process food is at its peak earlier in the day. If you're eating light meals during the day and loading up at night, your hunger hormones might be out of sync. Having a bigger breakfast could help control cravings later, while eating enough protein earlier in the day can also improve satiety. Eating at a similar time each day could also help with hunger. Two key hormones – ghrelin (hunger hormone) and leptin (fullness hormone) – are influenced by meal timings, with ghrelin levels rising before a meal to stimulate your appetite and leptin levels increasing after eating to signal satiety and suppress hunger. Skipping meals or eating erratically can increase ghrelin, making you feel hungrier, so consistent meals at similar times can help regulate these hormones. Research into chrononutrition is still ongoing and it’s important to remember, like most things, there’s not a one size fits all approach. If your eating schedule works for you, then carry on doing what you’re doing. But if you’ve been dealing with weird energy dips, bad sleep or feeling like you constantly need to snack, then shifting your meal timings, and what you eat during those meals, could help. “What works for one person might not work for another so it’s worth experimenting and making small tweaks to meals and snacks, and noting how you feel in terms of mood, energy and what you want to achieve with your personal health goals,” advises Jemma. It’s not about food shaming or strict rules – just another suggestion to see if adapting your nutrition plan can help you feel better. After all, there’s more to think about in life than stressing over the exact timing of your sandwich. More wellbeing guides 9 foods that could boost your brain power The gut-hormone connection: how food affects every area of your health Expert explains: what is the dopamine diet Expert explains: what is the Mediterranean diet Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired 10 natural remedies for hayfever to try 10 foods to improve your mood 5 Mediterranean foods for better health Healthiest diets from around the world How to follow a gluten-free diet How to follow a plant-based diet Can you cure your cold through diet?
Beauty experts reveal what they eat for glowing skin
Discover what experts eat for glowy skin, plus the essential vitamins and minerals to make sure you are getting enough of
Achieving a radiant, glowing complexion isn’t just about the skincare and treatments you choose. The foods you eat can play a crucial role in your skin health. Our skin is the largest organ in the human body, protecting our body from germs, chemicals and UV light. It also regulates our temperature, helps fight infection and produces vitamin D (when exposed to sunlight) which is critical for bone health. Skin is also incredibly sensitive, meaning it can react to things including pollution, medications, dehydration and irritants, while it can also show us signs of underlying health conditions. The condition and health of our skin as it ages is largely influenced by our diet, amongst other factors. That’s why diets rich in processed and sugary foods, and dehydrating drinks like caffeine and alcohol can take their toll over time. Therefore, incorporating nutrient-rich foods into your diet can really benefit the appearance of your skin, enhancing its elasticity, hydration and overall appearance, meaning achieving that glowing complexion doesn’t have to rely on expensive skincare. Read on to discover expert advice on what to eat for glowy skin. What can common skincare concerns tell us about our diet? Our skin is a direct reflection of our inner health, particularly our gut. Certain diet-related issues can manifest in various skin conditions. However, it’s important to note that these skin concerns can also be signs of other underlying health conditions. So, if you have persistent, or severe symptoms, you should always consult a healthcare professional. Dry, flaky skin Having dry or flaking skin could be a sign of omega-3 deficiencies, according to registered nutritionist Michaella Mazzoni. As well as this, it could be indicating you’re not drinking enough water, or you have deficiencies in certain vitamins and minerals. According to the American Academy of Dermatology, if you’re not getting enough vitamin D and A, niacin, zinc or iron, you could develop excessively dry skin. Acne and breakouts If you’re someone that struggles with frequent breakouts, it could be your diet. Studies have shown a potential link between diet and acne, particularly high-glycemic foods (e.g. white rice, white bread and potatoes), sugary drinks and dairy products. Dull skin If your skin is looking tired and lacks vibrancy it could be a sign that you have an iron deficiency, a nutrient found in red meat, seafood, beans and leafy greens. You could also be lacking in vitamin C, which is essential for collagen production, and can cause your skin to appear dull. Premature wrinkling and ageing skin A diet low in antioxidants can accelerate skin ageing, according to research. Many plant-based foods are high in antioxidants including fruits, vegetables, nuts, seeds and wholegrains. Eating a lot of sugar can also lead to something called glycation, which can damage the collagen and elastin in your skin. Puffy face If you often have a puffy face, or under-eye bags, this could be a sign that you’re eating too much salt. High sodium intake can cause water retention which leads to puffiness. Alcohol consumption can also cause puffiness due to its dehydration effects. Eczema Food allergies do not cause eczema, however certain foods may trigger eczema flare-ups, according to Allergy UK. An imbalanced gut microbiome may also influence skin inflammation. Over oily skin If you have oily skin, it could be a sign that you have a deficiency in vitamin B (found in eggs, wholegrains and nuts) which regulates sebum production. When your glands produce too much sebum, that’s when oily skin occurs. Insulin spikes, caused by high sugar intake, can also lead to excess oil production, while processed foods can clog pores, which again can affect sebum making. Three beauty experts on what they eat for glowing skin Cherelle Mukoko, beauty writer and former beauty queen Her go-tos: Avocado, blueberries, almonds, bone broth and olive oil “I have tried countless skin treatments – but nothing compares to the power of a good diet when it comes to achieving that radiant, lit-from-within glow. I like to pack my diet with things like avocado, a powerhouse of healthy fats that can help maintain the skin’s moisture barrier, blueberries packed with antioxidants and almonds loaded with vitamin E and essential fatty acids that can help protect against UV damage. For deeper nourishment, bone broth has been a game-changer for me. It’s packed with collagen, amino acids and minerals that promote skin repair, reduce inflammation and improve elasticity. And there’s olive oil – my ultimate go-to for glowing skin. It’s rich in polyphenols and healthy fats that hydrate from within and fight oxidative stress. I like to incorporate high-quality extra virgin olive oil into my meals.” Inês Abdalla, founder of Inês Cosmetics Her go-tos: Fatty fish, nuts and seeds, yogurt, garlic and coconut water “Dermatologists recommend a Mediterranean-style diet full of healthy fats and antioxidants. I like to eat omega-3 fatty acids that promote hydration and elasticity – sardines, mackerel and salmon, as well as flaxseed, chia seed and walnuts. Gut-health foods can be good for clear skin, too, especially ones rich in probiotics that can support the gut-skin connection – I like yogurt, kefir and fermented foods like kimchi. Prebiotics like garlic, onions and bananas are good as they feed healthy gut bacteria, which can reduce inflammation-related breakouts. Hydration beyond water is key, too. Coconut water is packed with natural electrolytes for deep hydration, while aloe vera juice can help with skin repair and hydration.” Alice Henshaw, founder of SKINCYCLES Her go-tos: Green smoothies, salmon, avocado, olive oil, sweet potato “Healthy glowing skin starts from the inside out. What we put into our bodies directly impacts the way our skin looks and feels. It’s not just about skincare products; it’s about nurturing skin from within with the right nutrients. I might start the day with a green smoothie packed with spinach, berries, chia seeds and almond milk, followed by an omega-3 rich grilled salmon salad with leafy greens and healthy fats like avocado and olive oil. For dinner, perhaps roast chicken with broccoli and sweet potatoes. Sweet potatoes are rich in beta-carotene which may help maintain a healthy, radiant complexion, while broccoli provides powerful antioxidants. At the end of the day, it’s all about balance. The key to glowing skin is consistent hydration, nutrient-rich foods and plenty of antioxidants.” Skin food checklist Omega-3 fatty acids and other healthy fats Studies have shown that omega-3s can reduce inflammation and improve skin hydration. Foods rich in these essential fatty acids include: Salmon Sardines Flaxseeds Chia seeds Walnuts Rapeseed oil Avocado Olive oil Vitamin A According to Acne Support (part of the British Association of Dermatologists), vitamin A encourages the growth of new skin cells, and may also reduce acne severity. Foods rich in vitamin A include: Carrots Sweet potato Spinach Liver Zinc Zinc plays a key role in controlling the production of sebum (which can cause oily skin) and reduce inflammation. Sources include: Pumpkin seeds Lentils Chickpeas Beef Oysters Vitamin C Vitamin C is essential for collagen production and skin brightness, which can help with premature wrinkling and dull skin. Good sources of vitamin C include: Avocados Oranges Bell peppers Strawberries Kiwi Iron Low levels of iron, among other health issues, can lead to pale, dull skin. Foods rich in iron include: Spinach Lentils Red meat Quinoa Antioxidants Antioxidants help fight oxidative stress – where your body produces too many free radicals, unstable molecules that can damage your cells and DNA. Antioxidant-rich foods include: Berries Apples Pomegranate Green tea Broccoli Leafy greens Dark chocolate Collagen Collagen is a protein that helps to keep your skin elastic and supple but is also one of the building blocks for your bones, hair, muscles and ligaments, too. We've tested the best collagen supplements to buy to boost your levels, but naturally collagen-rich foods include: Beef bone broth Eggs Fish skin B vitamins B vitamins can help improve skin hydration, prevent acne breakouts, and help to maintain collagen levels. The NHS cites vitamin B2 (riboflavin) and vitamin B3 (niacin) as beneficial to skin health. You can find these in: Chicken Wild-caught salmon Beef Tuna Dairy Eggs Almonds Probiotics As more of us become interested in our gut health, it’s unsurprising to learn that the gut microbiome is a major regulator in our gut-skin axis. That’s why a healthy gut microbiome could support clearer skin and reduce inflammation. Gut healthy probiotics are found in foods like: Yogurt Kefir Kimchi Sauerkraut Achieving glowing, healthy skin isn’t just about the products we apply; it starts from within. A balanced diet rich in essential nutrients, antioxidants, and healthy fats plays a crucial role in maintaining skin hydration, elasticity and overall radiance. From omega-3 fatty acids and vitamin-rich fruits to probiotic-packed foods that support gut health, the right dietary choices can address common skin concerns such as dryness, acne, dullness and premature aging. As the three beauty experts emphasise, nourishing the skin with wholesome, nutrient-dense foods can be just as transformative as any skincare regime. By making mindful choices in our daily meals, we can enhance our skin’s natural glow and maintain long-term skin health. More wellbeing guides The gut-hormone connection: how food affects every area of your health Expert explains: what is the dopamine diet Expert explains: what is the Mediterranean diet Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired 10 natural remedies for hay fever to try 10 foods to improve your mood 5 Mediterranean foods for better health Healthiest diets from around the world How to follow a gluten-free diet How to follow a plant-based diet Can you cure your cold through diet?
Can your diet improve your mental health?
While we often associate food with our physical health, research suggests that what we eat can also impact our mood and stress levels – read on to discover how
Read more about the foods that can help support better mental health, find out the secret ingredient for brain health, and browse our healthy gut recipe collection. As more of us become in tune with our bodies we’re realising the significance our diet can have on everything from our sex life to our energy levels. And in recent years, the connection between what we eat and our mental wellbeing has gained significant attention. While we often associate food with our physical health, research suggests that what we eat can also impact our mood, stress levels and cognitive function. But can the right diet really help with bettering our mental health or is it just another wellness trend? Registered nutritionist Zara Hiridjee helps us explore the science behind it, what to eat for a better mind, and what to avoid. Why eating a balanced diet is good for your mental health Gut-brain axis To begin to understand the relationship between food and mental health, you need to understand the gut-brain connection. This is often known as the ‘second brain’ and is a communication network involving the brain, the gut’s nervous system and the gut microbiome. The connection essentially produces neurotransmitters like serotonin and dopamine (those mood-regulating chemicals), and when we nourish our bodies with the right foods, we are providing these transmitters with essential nutrients. “A well-balanced diet provides the essential vitamins, minerals and macronutrients that help regulate neurotransmitters like serotonin and dopamine which directly impact mood, motivation and stress resilience,” explains Hiridjee. “For example, omega-3 fatty acids support brain function and have been linked to lower rates of depression and anxiety. Similarly, B vitamins, especially B12 and folate, play a role in energy production and cognitive function with deficiency sometimes leading to low mood and fatigue.” Blood sugar spikes Another major factor linking diet and mental health is blood sugar regulation. When we consume foods high in refined carbohydrates and sugar they can cause a spike in blood sugar levels followed by that inevitable crash. This roller coaster effect can lead to mood swings, irritability, fatigue and difficulty concentrating. “Therefore, a diet rich in fibre, protein and healthy fats can help to prevent these spikes and crashes and hopefully contribute less to irritability and brain fog,” adds Hiridjee. “Complex carbs like wholegrains and legumes provide a steady release of energy and are crucial for serotonin production, which is why extreme low-carb diets can sometimes negatively impact mood.” A good relationship with food It’s not just about what we eat – our relationship to what we consume is also important. Restrictive diets or diets containing lots of heavily processed foods can also contribute negatively to your mental health. “Instead, it’s all about a balanced approach where nutrition meets enjoyment and flexibility supports not just physical health but also a healthy mindset around food,” adds Hiridjee. Foods you should be eating Like most things, it’s all about balance in your diet, getting the right amount of nutrients that can have a positive impact on your mental wellbeing. It’s important to remember here that this is just a guide, with suggestions for foods you could be incorporating. For some, this may not feel completely achievable, especially if you’re feeling unwell. Omega-3 fatty acids “Omega-3 is crucial for brain health, reducing inflammation and supporting neurotransmitter function. Great sources of this include oily fish like salmon and mackerel, as well as flaxseed, chia seed and walnuts.” High-quality protein “Eggs, poultry, lean meats, dairy, tofu, lentils and beans are all good sources of protein. Protein provides amino acids that help produce neurotransmitters like serotonin and dopamine which regulate mood.” Complex carbohydrates “Wholegrains like brown rice, quinoa, oats and wholemeal bread provide slow-releasing energy and support serotonin production, which can help with mood stability.” Fermented foods and prebiotics “As mentioned already, the gut brain connection plays a major role in mental health. Probiotic-rich foods like natural yogurt, kefir, kimchi and sauerkraut help maintain a healthy gut microbiome while fibre-rich foods, and prebiotics like onions, garlic and bananas feed beneficial gut bacteria.” B Vitamins “B Vitamins, especially B12 and folate, are essential for energy production and brain function. These are found in eggs, meat, fish, leafy greens, legumes and fortified foods.” Magnesium and zinc “This is important for stress regulation, brain function and reducing anxiety. Magnesium is found in dark leafy greens, nuts, seeds and wholegrains, while zinc is abundant in shellfish, beef, poultry, and chickpeas.” Healthy fats “The brain is about 60% fat so including good fats can support cognitive function. Sources include good-quality olive oil, avocado, nuts, seeds, oily fish, and full-fat dairy.” Hydration “Even mild dehydration can lead to fatigue and brain fog. Water, herbal teas and naturally flavoured options like cucumber or mint-infused water are great for staying hydrated.” Foods to avoid In the case of diet and mental health, it isn’t about avoiding or restricting foods, especially if your mental health makes it harder for you to change up your diet. “It’s not a case of good versus bad, it’s about balance, moderation and how certain foods affect us over time,” adds Hiridjee. “The issue isn't necessarily eating these foods occasionally but rather relying on them in excess or as a staple in the diet.” Refined sugars and highly processed food eaten in large quantities can become an issue if they’re leading to blood sugar spikes and crashes, as these can contribute to mood swings. Highly processed foods are also often stripped of fibre and essential nutrients, meaning they don’t provide sustained energy or nourishment for brain health. Caffeine for many can also be a mental health trigger, especially later in the day when it may overstimulate someone’s nervous system or heighten feelings of anxiety like heart palpitations. Again, this is about understanding how it affects you individually. Some may be fine with a coffee later in the day, but for others, switching to a lower-caffeine option might help. Mental health and alcohol It’s probably not surprising to learn just how badly regular alcohol consumption can affect your mental health, especially as its negative effects have been documented and researched enough. While for some an alcoholic drink may feel like a stress reliever, the long-term effects it can have on brain chemistry, mood stability and wellbeing can be quite significant. “One of the biggest issues is how alcohol affects neurotransmitters. Initially it can trigger a short-lived boost in mood, but over time regular alcohol use disrupts the balance of these chemicals, leading to increased anxiety, low mood and even depression,” explains Hiridjee. “Essentially it depletes the very neurotransmitters that help regulate emotions, leaving you more vulnerable to mood swings and emotional lows once the effect wears off. There's also the impact it has on your sleep, its effect on gut health and the fact it's a depressant, meaning it slows down brain function and impairs the body's stress response.” While food plays an important role in mental health, it is not a cure all. A balanced diet can support emotional wellbeing, but it should be part of a broader strategy including exercise, sleep, mindfulness and social connections. It's also important to stress here that while nutrition does play a key role in mental wellbeing it's important to maintain a flexible, balanced approach to eating. Developing an overly strict mindset around 'good' and 'bad' foods can contribute to stress, guilt, and even disordered eating patterns. If you struggle with your relationship with food, seeking guidance from a registered dietitian or therapist could help you develop a healthier, more sustainable approach to eating. And if you're struggling with your mental health it's essential to seek professional help like speaking to your GP, a therapist or accessing information through charities like Mind and Shout. More wellbeing guides The gut-hormone connection: how food affects every area of your health Expert explains: what is the dopamine diet Expert explains: what is the Mediterranean diet Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired 10 natural remedies for hayfever to try 10 foods to improve your mood 5 Mediterranean foods for better health Healthiest diets from around the world How to follow a gluten-free diet How to follow a plant-based diet Can you cure your cold through diet?
Can food help you focus? 9 foods that could boost your brainpower
Have you ever thought about what a good diet can do for your brain? Discover the nine best foods to eat to boost your brainpower
We all know the importance of a nourishing, balanced diet when it comes to our health, whether it’s supporting your gut, bettering your skin or even improving your sex life. But, have you ever thought about what a good diet can do for your brain? In today’s overstimulating, fast-paced world, maintaining focus is an uphill battle for many, whether it’s working, studying or just trying to keep our brains sharp. In fact, in Holland & Barrett’s Wellness Trends 2025 report, ‘brain food’ was one of the standout themes, as more of us begin to consider how what we eat can impact our focus, memory and overall brain health. While there’s no magic 'superfood' that will instantly make you more clever, some studies have shown that certain foods can have beneficial cognitive effects, including improving memory and boosting overall brain health. We’ve broken down everything you need to know about a brain-boosting diet. What is considered ‘brain food’? ‘Brain food’ is essentially any food that can help your brain function at its best and protect it from long-term decline. They tend to be rich in specific nutrients that support brain health like antioxidants, omega-3 fatty acids, protein and polyphenols. “The best ones do this by reducing inflammation, improving blood flow to the brain, supporting neurotransmitters and protecting brain cells from damage,” explains registered nutritionist Zara Hiridjee. “Your brain is one of the most energy-hungry organs in the body, using up about 20 per cent of your daily calorie intake. Therefore, it needs the right fuel to function at its best.” So, which foods can potentially boost your brain power? Blueberries These squishy blue fruits are antioxidant powerhouses, which help protect the brain from an imbalance of free radicals and antioxidants in the body (known as oxidative stress). “Blueberries are rich in anthocyanins, a flavonoid that can reduce oxidative stress and support memory,” says Hiridjee. One study in the American Journal of Clinical Nutrition found that those consuming blueberries experienced better memory and an improved accuracy on attention tasks. Try snacking on blueberries during the day or start your morning with a smoothie and granola bowl or muesli with apple and blueberries. Salmon Oily fish like salmon, trout, mackerel and sardines are high in omega-3 fatty acids, which have been shown to be essential for brain function. For example, one study found that people with high levels of omega-3 in their blood tended to perform better on cognitive tests. The NHS recommends eating at least two portions of fish a week, so try incorporating delicious, easy dinner recipes into your dinner repertoire, like sticky ginger salmon, lemon and garlic trout parcels or smoked mackerel caesar salad. Wholegrains Wholegrains are great to include in a nutritionally balanced diet and could have potential benefits for your brain. A large reason for this is because they provide a steady source of energy (glucose), which our energy-consuming brains need to function properly. Rich in fibre and B vitamins and a moderate source of vitamin E, wholegrains like brown rice, quinoa, oats and barley should be included in your diet. This can be achieved by making simple swaps, like wholewheat pasta from white, bulking out a chilli with quinoa or swapping rice for pearl barley in a risotto. Leafy greens Leafy greens are one of the best nutrient-dense ingredients you can have in your cooking arsenal. When it comes to your brain, they are packed with vitamins, minerals and antioxidants – all of which can help protect it. Leafy greens are also high in folate, which has been linked to better cognitive function and reduced risk of cognitive decline. Meanwhile, their fibre content provides a stable energy supply to the brain, supporting focus throughout the day. Incorporate leafy greens into your diet with recipes like spinach soup, kale salad with tadka dressing or yellow curry with Swiss chard and tofu. Eggs Eggs are an excellent source of protein and contain essential vitamins – including B6, B12 and choline – that play a critical role in brain health. A recent study found that consuming two to four eggs per week was associated with a slower rate of cognitive decline over four years. Another study found that choline (which is found in egg yolks) is an essential nutrient that contributes to the production of acetylcholine, a neurotransmitter involved in memory and learning. Keep hard-boiled eggs in the fridge for nutrient-rich snacks, start your day with scrambled or boiled eggs or add eggs to spiced grains or salad for a protein-packed lunch or dinner. Dark chocolate Yes, chocolate could help boost brainpower, provided it has 85 per cent cocoa content or higher, according to Hiridjee. “Dark chocolate contains flavanols that can potentially boost cognitive function and improve focus,” she tells us. This is backed by small clinical trials, which found that frequent dark chocolate consumers reported less fatigue and improved problem-solving. Another study found that people who ate dark chocolate with high flavanol content had better memory and reaction time than those who ate white chocolate. While these studies are small, dark chocolate is quite nutrient-dense (thanks to minerals like magnesium, iron and zinc) and rich in plant compounds, so enjoy it as part of a balanced diet with recipes like sourdough chocolate granola or raspberry dark chocolate pots. Nuts and seeds Nuts and seeds, particularly walnuts, almonds and flaxseeds, are great sources of vitamin E, which could help support brain function by reducing inflammation and oxidative stress. “Vitamin E-rich foods, including almonds, sunflower seeds and avocado, can help protect neurons and reduce the risk of cognitive decline,” explains Hiridjee. Nuts and seeds are nutrient dynamos as they also contain omega-3 fatty acids, antioxidants and other nutrients that can potentially support mental performance and concentration. They can be used in a multitude of ways, like sprinkling over salads, stirred into overnight oats or as a snack like these sticky miso nuts and seeds. Avocado Avocado has a rich nutritional profile, including potential benefits for cognitive function, focus and overall brain health. Avocados are packed with monounsaturated fats that support healthy blood flow to the brain, and beneficial antioxidants like vitamin E, lutein and B vitamins (particularly B6), which have been found to be essential for neurotransmitter production. Enjoy it on toast, in lentil-packed salads or as part of a lunch filled with healthy fats, like these salmon and avocado rice bowls. Other flavonoids and antioxidant-rich foods that could support brain health: Green tea is packed with catechins, a type of flavonoid that may support mental clarity. Citrus fruits, peppers and kiwi are rich in vitamin E, which is key for collagen production and may protect brain cells from damage. Extra virgin olive oil, olives and coffee contain polyphenols – compounds that have been linked to better brain function and longevity. Foods to avoid Unsurprisingly, the biggest offenders when it comes to poor brain health are ultra-processed foods and foods with excessive refined sugar and trans fats. “These foods may not only contribute to inflammation, but can also disrupt the gut-brain axis, which plays a direct role in mood and cognition,” explains Hiridjee. Ultra-processed foods like sugary cereals and convenience foods that contain a lot of preservatives and artificial additives can negatively impact gut health, which directly links to brain function via the gut-brain axis. Refined sugar found in sugary drinks and foods can cause fluctuating spikes and crashes in blood sugar levels, which may make you feel foggy, irritable and unfocused. Long-term high sugar intake has even been associated to increased dementia risk. Trans fats, found in things like margarine and fried foods, have been linked to poorer memory and cognitive decline. They may damage the structure of brain cells, making it harder for neurons to communicate efficiently. It’s important to remember that research on brain-boosting foods is ongoing, and while certain nutrients and eating patterns may contribute to cognitive wellbeing, no single food is a cure-all for poor brain health. A well-rounded, balanced diet packed with potential brain-boosting foods, like berries, salmon, wholegrains and leafy greens, combined with a healthy lifestyle (regular exercise, sleep, stress management and social connection) is the best approach to keeping your mind sharp for years to come. More wellbeing guides The gut-hormone connection: how food affects every area of your health Expert explains: what is the dopamine diet Expert explains: what is the Mediterranean diet Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired 10 natural remedies for hayfever to try 10 foods to improve your mood 5 Mediterranean foods for better health Healthiest diets from around the world How to follow a gluten-free diet How to follow a plant-based diet Can you cure your cold through diet?
The best health retreats to try in 2025, according to a health expert
Discover the ultimate health retreat to book for 2025, from sleep clinics in Spain to getting back to nature in Cornwall
As a lifestyle and health writer, I’ve tried and tested my fair share of wellness retreats and spas over the years, from Wim Hof style breathwork classes in tipis in the Cheshire countryside, to wine spas in Bordeaux. In fact, I already have my next one booked for May in the mountains of Mallorca, centred around female-focused strength training. And it’s not just me that has the bug for retreats, the wellness tourism industry has grown exponentially and is now worth a staggering $814billion, and set to reach almost $2trillion by 2027 according to the Global Wellness Institute. In fact, in their The Future of Wellness Tourism 2025 report, global marketing agency FINN Partners said we’re entering ‘the golden age of wellness tourism’ as more than ever before we are focused on longevity and appreciation of our health. However, where health retreats were once categorised as either spa getaways or hardcore detoxes complete with colon cleanses, has now made way for a multitude of wellness experiences for every health concern. Whether you’re wanting to overhaul your gut health, learn how to sleep better, or be at one with nature, there are retreats for just about everything. Here are my picks of the 10 wellness retreats you need to have on your radar for 2025. Dirty Weekend – Cabilla, Cornwall Best wellness retreat for nature lovers Located in the middle of Cornwall’s Bodmin Moor, Cabilla is a haven for those who want to get back to nature. And their Dirty Weekend retreats tick all the boxes. Alongside daily yoga and meditation classes, sound baths and stargazing you’ll be part of the restoration efforts to preserve and expand Cabilla’s ancient, temperate rainforest. Guests stay in electricity-free triangular wooden cabins, heated by log burners, while the main focal point of the retreat is the barn complete with bar, cosy seating and a open kitchen that turns out huge, communal feasts. Find out more at cabillacornwall.com Gut Health Programme – Goodwood House, West Sussex Best wellness retreat for gut health With more and more of us focused on bettering our gut health, luxury estates like Goodwood House are putting on whole programmes dedicated to sorting out our gut microbiome. Their five-day retreat, which is offered seven times a year, combines holistic, evidence-based approaches to help reset your gut health. Expect everything from an expert-led full body analysis and private nutritional consultations to abdominal massages, Epsom salt baths and guided group walks and talks. Find out more at goodwood.com The Menopause Retreat – Glass House Retreat, Upminster Best wellness retreat for menopause Menopause retreats are soaring in popularity as women seek to support and empower themselves through the perimenopause and menopause stages. One UK-based retreat is leading the way with a four-night stay designed to address the physical, emotional and mental challenges women go through during this transformative, but often challenging journey. The programme takes a whole-body approach to menopause management combining nutrition, exercise and relaxation to address symptoms such as fatigue, hot flashes, mood swings and hormonal imbalances. Expect things like stem cell facials, strength training tailored to improve bone density and flexibility and educational workshops to help manage symptoms long-term. Find out more at glasshouseretreat.co.uk Asian Bliss Retreat – Kamalaya Wellness Sanctuary & Holistic Spa, Koh Samui, Thailand Best wellness retreat for stress Sometimes all you want is good, old-fashioned relaxation, and Kamalaya’s wellness programme is heaven for those in need of an anti-stress holiday. Described as ‘stress therapy through ayurvedic and Asian wisdom’ the programme is recommended for those who are wanting to relieve muscle tension, restore calm and alleviate stresses of modern life. Treatments include holistic healing therapies like Thai massage, to restorative bodywork like Chi Nei Tsang (massage that encourages bowel movement) and Kati Vasti which specifically targets lower back pain. Find out more kamalaya.com The Farm Club – Pickmere, Cheshire Best one-day wellness retreat If you like the idea of a retreat but don’t want to commit to several days, nor have the time to, The Farm Club is the answer. This lifestyle hub in the Cheshire countryside offers everything from two-hour breathwork sessions to whole days packed with everything from yoga to cold water swimming and even dance therapy. Their Summer Festival retreat includes all their class options meditation, sunset swims and sound baths. A must try is their Ecstatic Dance sessions, that encourages people to express themselves through movement and music. Find out more at thefarmclub.co.uk Equine Therapy – Quinta Carvalhas, Portugal Best wellness retreat for animal lovers Equine assisted therapy uses the therapeutic power of horses to promote human physical and mental health. During this, the connection between humans and horses is not through riding, but through touch, matching breath and energy. Fellow writer Georgina Fuller told me about her retreat to Quinta Carvalhas in Portugal, an incredible experience for her as a horse lover. Designed to help with issues like anxiety, trauma and stress, equine therapy helps guests build trust, communication skills and emotional regulation through animal interactions. This retreat is set in the Portuguese countryside, surrounded by lush landscapes, and home to the retreat’s herd of Lusitano horses. Yoga, reiki and massage is also on offer. Find out more at quintacarvalhas.com The Metabolic Health Programme – Combe Grove, Bath Best wellness retreat for metabolic health Combe Grove is home to the UK’s first medically measurable Metabolic Health Retreat. Developed in collaboration with GPs, dieticians and other medical professionals, it’s not just the six-night retreat you get, but a year-long programme with the aim to helping you live better. Guests undergo health assessments including insulin resistance checks and blood sugar monitoring alongside daily workshops, specially designed menus, massage therapy and movement classes. Find out more at combegrove.com Sex Club – Berlin, Germany Best wellness retreat for sexual health Sexual wellness retreats are on the rise as people become eager to reclaim their sexual health either as a couple or solo. One programme that has been doing this for the last seven years is Sex Club, based in London and Berlin. And despite the name, this isn’t what you think it is, the weekend retreats are actually designed to provide a space for people to explore sexuality and related behaviours in a therapeutic way. The retreat focuses on areas like refining intimacy, discussing desires and boundaries, and bettering communication and touch. Find out more at sexclubme.com The Sleep Recovery Programme – SHA Wellness Clinic, Alicante, Spain Best wellness retreat for sleep The SHA Wellness Clinics (in both Spain and Mexico) are leading the way in the sheer amount of different health programmes they have on offer, but their sleep package is one of their most interesting. The Sleep Recovery Programme is designed to address sleep disorders like insomnia and improve overall sleep quality. The programme begins with an in-depth medical evaluation and then combines Western medical treatments like neurotechnical sleep sessions (which involve a headband that directs brainwaves out of wakeful patterns and into deeper sleep), and Eastern therapies including acupuncture and Ayurveda. There’s a plethora of other treatments on offer too, from lymphatic drainage and aromatherapy to cryotherapy. Find out more at shawellness.com Six Senses – Douro Valley, Portugal Best wellness retreat for writers Writing retreats are nothing new, but this specific retreat isn’t just to help you write your next novel, but instead uses writing to explore emotions, reflect on life experiences and express yourself through the written form. Alongside writing, retreat goers will practice mindfulness techniques including meditation and breath exercises alongside complementary wellness activities like yoga, spa treatments and nature walks. This is an ideal retreat for anyone in need of a creative outlet, or a mindful escape to reset and recharge. Plus, it all happens at the Six Senses resort in Douro Valley in a 19th century wine estate – bonus! Find out more at sixsenses.com The wellness retreats mentioned in this article are designed to complement overall wellbeing and promote a healthier lifestyle. They are not intended to diagnose, treat, cure, or prevent medical conditions. If you have any health concerns or pre-existing medical conditions, always consult your GP or a qualified healthcare professional before participating in any wellness programme. 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11 foods you should be eating more of for your health, according to a nutritionist
We spoke to registered nutritionist Zara Hiridjee to find out 11 foods that pack a powerful punch for our health, with some unexpected diet must-haves
With the rise of ultra-processed, pre-packaged food, with convenience and speed at the forefront of consumer needs, achieving a balanced diet can feel like an insurmountable task. However, the cornerstone of good health is what we put on our plates. While there’s no single 'magic' food, certain nutrient-packed options offer immense benefits for our overall wellbeing. Berries Berries are nature’s antioxidant powerhouses, rich in anthocyanins (which give berries their vibrant colour), quercetin and ellagic acid, which help neutralise free radicals in the body. “These antioxidants reduce inflammation, combat oxidative stress and may lower the risk of chronic diseases like heart disease, cancer and diabetes,” explains Hiridjee. But why do berries trump other fruits? “Well, they’re much lower in sugar while still being sweet,” Hiridjee says, noting that 150g strawberries has around 7g sugar, compared to a banana’s 15g. “This makes berries an excellent choice for people managing blood sugar levels, such as those with diabetes or insulin resistance.” Berries, particularly raspberries and blackberries, are also incredibly high in fibre, far above some other fruits. Around 150g of strawberries also provides more than 100% of the recommended daily intake of vitamin C. In short, berries are packed with: Antioxidants (including anthocyanins, quercetin and ellagic acid), great for reducing inflammation and combating oxidative stress Fibre, supporting gut health, regulating digestion and slowing the absorption of sugar Vitamin C to support immunity, skin health and collagen production Polyphenols to help improve memory and cognitive function Walnuts These brain-shaped 'supernuts' stand out against other nuts for their unique profile of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), an essential fat for heart and brain health. “ALA reduces inflammation, lowers the risk of heart disease and supports brain health. It’s particularly valuable for people who don’t eat fish, which is another common source of omega-3s,” explains Hiridjee. Additionally, walnuts are rich in antioxidants, magnesium and protein, making them a versatile addition to salads, bakes, or just as a standalone snack. Studies suggest that eating a small handful daily can lower bad cholesterol levels and improve gut health. “Walnuts are also packed with essential minerals, including magnesium, copper and manganese, all of which play vital roles in energy production, bone health and immune function,” Hiridjee says. In short, walnuts are packed with: Alpha-linolenic acid, which helps reduce inflammation, lowering the risk of heart disease and supporting brain health Polyphenols, vitamin E and ellagic acid, which protect cells from oxidative stress Essential minerals including magnesium, copper and manganese, which play vital roles in energy production Eggs Eggs remain one of the most nutrient-dense foods available. They contain the nine essential amino acids, including the ones your body can’t produce on its own, and are therefore known as a 'complete' protein. “These amino acids are vital for muscle repair, tissue growth and maintaining overall health,” says Hiridjee. Eggs also contain essential nutrients like choline, which is vital for brain function, and lutein and zeaxanthin, antioxidants that support eye health. Eggs are also often used as a benchmark for evaluating the protein quality of other foods, scoring a perfect 100 on the biological value scale, according to Hiridjee. But what about concerns around eggs’ cholesterol content? “The yolk is often wrongly vilified for its cholesterol content: this is where most of the egg’s unique nutrients are found,” says Hiridjee. In fact, research shows that, for most people, eggs have little effect on blood cholesterol levels. In short, eggs are packed with: All 9 essential amino acids, which are vital for muscle repair and tissue growth Choline, a nutrient critical for brain health, memory and liver function Vitamin D, essential for calcium absorption, bone health and immunity Omega-3s and other healthy fats, which support brain and heart health B vitamins like B12, vital for red blood cell production and energy metabolism Iron and selenium, which are important for oxygen transportation and immune function Sardines Sardines might not win in a popularity contest against other fatty fish like salmon, but they are nutritional powerhouses. “Sardines are one of the most concentrated sources of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – the long-chain omega-3s that your body needs but can’t produce on its own,” explains Hiridjee. EPA and DHA are well known for reducing inflammation, lowering triglyceride levels (a type of fat found in your blood), and improving overall heart health. DHA meanwhile is critical for brain health. “EPAs also have anti-inflammatory properties that help alleviate the symptoms of things like arthritis,” says Hiridjee. “They are one of the best non-dairy sources of calcium and vitamin D, thanks to their edible bones. A single serving provides around 40% of your daily calcium needs and more than 100% of your daily vitamin D requirement.” Because they are lower down on the food chain, sardines are also less likely to be contaminated with mercury than larger fish. In short, sardines are packed with: Omega-3s, especially EPA and DHA, known for reducing inflammation, lowering triglyceride levels and improving overall heart health Calcium and vitamin D, which are critical for bone health High-quality protein, which is essential for muscle repair, immune health and satiety B12, essential for nerve function and red blood cell production Iron and selenium, which support thyroid and immune health, boost energy and help prevent anaemia Spinach This familiar leafy green should be a staple in your diet if it’s not already, packed with vitamins A, K and C, iron folate and magnesium. “These nutrients are crucial for immune function, bone health, collagen production, muscle and nerve function, energy production and maintaining a healthy blood pressure, to name a few,” says Hiridjee. “It’s also low in calories (just 7 calories per 30g) but high in fibre, making it perfect for weight management. Plus, it contains phytonutrients like kaempferol, which have anti-inflammatory effects. These compounds may help protect against inflammatory conditions like arthritis and heart disease.” In short, spinach is packed with: Vitamin A, which supports healthy vision, immune function and skin health Vitamin K, which is crucial for blood clotting and bone health Vitamin C, which boosts immunity and supports collagen production for healthy skin and tissue Folate, essential for DNA synthesis and cell repair Iron, critical for transporting oxygen in the blood and preventing anaemia Magnesium, which supports muscle and nerve function, energy production and heart health Potassium, which helps maintain healthy blood pressure by countering the effects of sodium Quinoa Technically a seed, quinoa has earned its reputation as a superfood thanks to its impressive nutrient profile. “Unlike most grains, quinoa is a complete protein, meaning it contains all nine essential amino acids,” Hiridjee says. “It also has a low glycaemic index, meaning it doesn’t cause blood sugar spikes. This makes it a great option for people managing diabetes or trying to maintain steady energy levels.” Incorporating quinoa into your meals can help with muscle repair, digestion and energy production. Use it as a base for salads, soups or even breakfast bowls for a protein-packed start to your day. In short, quinoa is packed with: All 9 essential amino acids, vital for muscle repair and tissue growth Magnesium, which supports muscle and nerve function and reduces inflammation Iron, which helps oxygenate your body Folate, which is essential for cell repair and DNA synthesis Antioxidants like quercetin and kaempferol, which help reduce inflammation and protect against oxidative stress Broccoli Broccoli is a standout veggie thanks to it being jam-packed with a wide range of nutrients, including vitamins C and K, fibre and sulforaphane – a compound that been shown to reduce the risk of certain cancers. “Just 90g broccoli provides over 100% of your daily vitamin C needs, which helps support immunity, collagen production and skin health,” Hiridjee says. “Plus, it’s rich in vitamin K, which is crucial for blood clotting and bone health, and folate, which aids cell repair.” Broccoli delivers more sulforaphane than kale, more vitamin C than spinach and more fibre than cauliflower. “It’s incredibly versatile and retains its nutrients best when steamed or roasted, making it easy to incorporate into meals while reaping its full range of benefits for immunity, digestion and overall wellness,” says Hiridjee. In short, broccoli is packed with: Vitamin C to support immunity, collagen production and skin health Vitamin K, which is crucial for blood clotting and bone health Folate, which aids cell repair and DNA synthesis Fibre and potassium, which support digestion, help regulate blood sugar levels and contribute to healthy blood pressure Sulforaphane, a powerful antioxidant that has been shown to reduce inflammation, support liver detoxication and even lower the risk of certain cancers Kefir Kefir is gut health gold, so if you’re not incorporating this fermented drink into your diet already, you should be. “While yogurt typically contains 2-3 strains of beneficial bacteria, kefir boasts up to 30 strains of bacteria and yeast, making it one of the most probiotic-rich foods available,” Hiridjee says. “This makes it a powerhouse for gut health, supporting digestion, immunity and even the gut-brain axis, which influences mood and mental health.” It’s rich in nutrients like calcium, vitamin K2, protein and B vitamins, and provides anti-inflammatory and antimicrobial benefits, while being naturally low in lactose, making it easier to digest for those with sensitivities. In short, kefir is packed with: 30 strains of bacteria and yeast, making it a powerhouse for good gut health Calcium, vitamin K2, protein and B vitamins, which provide anti-inflammatory and antimicrobial benefits Chickpeas The humble chickpea is a good protein source (around 15g protein per 160g), and packed with fibre and essential minerals including iron and magnesium too. “Protein is essential for muscle repair, immune function and keeping you full,” says Hiridjee. “Plus, chickpeas are high in fibre, containing a mix of soluble and insoluble fibre, which help to lower LDL cholesterol and promote healthy digestion. These versatile legumes can also help control blood sugar levels, support digestion and keep you feeling full longer, plus they’re loaded with essential nutrients including folate, iron, magnesium, potassium, zinc, phosphorus and selenium. In short, chickpeas are packed with: Protein, essential for muscle repair, immune function and satiety Soluble fibre, which helps lower LDL cholesterol and stabilise blood sugar levels Insoluble fibre, which promotes healthy digestion Folate, critical for DNA repair and cell growth Iron to help prevent fatigue and support oxygen transportation in the blood Magnesium and potassium, which work together to regulate blood pressure and support muscle function Zinc, which is important for immune health and wound healing Selenium, an antioxidant that protects cells from damage Garlic and onion Garlic and onion are more than just kitchen staples, they are potent health allies. Rich in sulphur-containing compounds, such as allicin, these foods have antimicrobial, antiviral and anti-inflammatory properties. “Allicin is a sulphur-containing compound released when garlic is crushed or chopped," Hiridjee says. "Allicin has powerful antibacterial, antiviral and antifungal properties, making garlic a natural immune booster. It also plays a role in reducing inflammation and protecting cells from oxidative stress.” Regular consumption of garlic and onion has been linked to improved cardiovascular health, better immune function and reduced cancer risk – but for people with IBS, garlic can trigger bloating, gas and discomfort, so be careful if you struggle with this. A top tip? “Let garlic sit for 10 minutes after chopping before cooking to maximise allicin formation,” Hiridjee tells us. In short, garlic and onions are packed with: Allicin, which has powerful antibacterial, antiviral and antifungal properties Antioxidants like selenium and compounds that stimulate the body’s natural antioxidant enzymes, helping combat oxidative stress Organosulfur compounds, which have been studied for their anti-cancer potential Ginger Ginger has been used for centuries in traditional medicine to treat nausea, inflammation and digestive issues. This spicy root contains gingerol, a compound with powerful anti-inflammatory and antioxidant effects. Incorporating ginger into your diet can help alleviate muscle pain, improve digestion and even support immune function. “Ginger is one of the most effective natural remedies for nausea,” Hiridjee says. “It works by stimulating digestive enzymes and speeding up gastric emptying, which helps reduce that queasy feeling. It also has a direct effect on the central nervous system, calming the nausea reflex.” In short, ginger is packed with: Gingerol and shogaol, compounds with strong anti-inflammatory properties Natural analgesic properties, which can reduce exercise-induced muscle soreness Eating for health doesn’t have to mean giving up your favourite foods or following restrictive diets. By incorporating these nutrient-dense options into your meals, you can enjoy delicious flavours and a wealth of health benefits. The key is to think of these foods as allies in your journey to wellbeing. Start small, like adding berries to your breakfast, swap rice for quinoa, or try a kefir-based smoothie. With these simple changes, your body and mind will thank you.
Is this region’s diet the key to a healthier life?
You might be familiar with the Mediterranean diet, but there's another diet in Europe that may be the key to a healthier life
You’re probably familiar with the Mediterranean diet, the term coined to describe the eating habits in places like Greece and southern Italy where extra virgin olive oil, plant foods and fatty fish reign supreme. But how about the Nordic Diet? While a fair few thousand kilometres away from their southern European cousins, the dietary approach of countries including Denmark, Finland, Iceland, Norway and Sweden are similar in the sense that they focus on nutrient-dense, minimally processed foods. And considering the Nordic countries are consistently being named as some of the happiest and healthiest countries in the world, is embracing their sustainable, healthier way of eating the key to a healthier life? What is the Nordic diet? The Nordic diet was created in 2004 by a group of chefs, nutritionists, and environmentalists who wanted to promote and modernise traditional Scandinavian eating, showing how Nordic cuisine is both healthy and sustainable. Inspired by the Mediterranean diet's global popularity, the New Nordic Diet emerged as a uniquely regional alternative, emphasising local and seasonal ingredients. Its roots, however, stretch far deeper into Scandinavian culture. Historically, Nordic people relied on what their environment offered – wild-caught fish, wholegrains, hardy vegetables, and berries. Long winters necessitated preservation techniques like pickling, fermenting and smoking, which remain integral to the cuisine today. “Central to the diet are plant-based foods, wholegrains and healthy fats,” explains registered nutritionist Isabelle Spellissy. “While it includes some game meat and poultry, red meat intake is limited, and fermented foods, such as skyr and pickled vegetables, are commonly consumed for their gut health benefits.” The core principles of the Nordic diet The Nordic diet is more than a simple list of foods; it is a philosophy emphasising sustainability, freshness, and balance. Prioritise local and seasonal produce Eating locally reduces your carbon footprint and ensures produce is fresh and nutrient-dense. Seasonal vegetables like kale, cabbage, and carrots are staples. Choose wholegrains Rye, barley, and oats replace refined grains, providing fibre and sustained energy. Focus on fatty-fish and plant-based proteins Salmon, mackerel, and herring offer omega-3 fatty acids. Lentils, beans, and peas diversify protein sources. Incorporate healthy fats Rapeseed oil is the primary fat source, rich in heart-friendly monounsaturated fats and omega-3s. Nuts and seeds are also prevalent. Emphasis on plant-based eating While not vegetarian, the Nordic diet reduces reliance on meat, favouring vegetables, legumes, and wholegrains. Limit processed foods Minimal processing preserves the integrity of ingredients, focusing on freshness and natural flavours. Adopt eco-friendly practices The diet aligns with sustainable fishing and farming practices to protect natural resources. Key foods include: Root vegetables, including carrot and beetroot, cabbage and leafy greens. Pickled vegetables. Fruits, especially berries, blueberries, lingonberries and cloudberries. Wholegrains, especially rye, barley and oats. Wholegrain breads and porridge. Healthy fats from rapeseed oil, and fatty fish rich in omega-3 fatty acids. Seafood and shellfish, especially salmon, herring and mackerel. Legumes and beans including lentils and peas. Moderate consumption of low-fat dairy including skyr, yoghurt and cheese. Lean game meats like venison and occasional poultry with limited red and processed meat. Foraged and seasonal foods including wild herbs and mushrooms. Avoidance of heavily processed foods and limited sugar. What are the health benefits of the Nordic diet? The Nordic diet has been associated with many health positives, particularly around improved heart health and anti-inflammatory benefits, including: Supporting cardiovascular health Weight management Improved blood sugar control Reduced inflammation Cognitive health benefits Gut health “Its emphasis on omega-3 rich fish and monounsaturated fats from rapeseed oil supports cardiovascular health by reducing inflammation and lowering blood pressure,” explains Spellissy. “While high fibre content from vegetables, fruits and wholegrains promotes satiety, aiding in weight management and blood sugar regulation.” Low-glycaemic wholegrains stabilise blood sugar, making the diet potentially beneficial for individuals with, or at risk of, diabetes. “The diet's overall anti-inflammatory properties may lower the risk of chronic conditions such as Type 2 diabetes and arthritis,” says Spellissy. “While fermented foods enhance gut health by nourishing beneficial gut bacteria, fostering a healthy microbiome.” Additionally, its focus on local, seasonal and environmentally sustainable foods is important to mention, as it addresses the interconnected issue of environmental health, human health and ethical food systems. How does the Nordic diet differ to the Mediterranean diet? While similar in their approaches and their focus on whole, nutrient-dense foods, the Nordic diet and the Mediterranean diet differ in key aspects. “For example, the Nordic diet relies on rapeseed oil as its primary fat source, while the Mediterranean diet uses olive oil,” Spellissy explains. “Nordic cuisine features cold-climate ingredients like rye, barley and berries, whereas Mediterranean dishes are more likely to include citrus fruits, wheat and olives.” Herbs and spices used in the Nordic diet, such as dill and juniper, reflect its regional flavours, while Mediterranean meals are often seasoned with oregano, basil and rosemary. Despite these differences, both diets are celebrated for their health-promoting qualities and adaptability to different lifestyles. How to introduce the Nordic diet into your lifestyle Adopting the Nordic diet doesn’t require an abrupt overhaul of your eating habits. And while it’s nutritious and sustainable, outside of the Nordic countries it might be hard to get your hands on certain ingredients like cloudberries and lingonberries. As well as this, not everyone can afford the cost of organic and fully sustainably sourced fish. Therefore, trying to focus on the diet’s broader principles, like incorporating fermented foods, choosing whole foods and reducing consumption of processed ingredients, can help. Try: Starting small by replacing refined grains with wholegrain options like rye bread or whole porridge oats. Incorporating more fish into your diet packed with healthy Omega-3s like salmon and mackerel. Focusing on eating seasonally, such as winter root vegetables and summer berries. Some Nordic recipes like gravadlax, pickled mushrooms or seeded rye bread. Choosing healthier fats like swapping butter for rapeseed oil, or snack on nuts and seeds. Limiting processed foods, and cut down on red meat, instead focusing on leaner meats. Embracing fermented foods like skyr, kefir or pickled vegetables. The Nordic diet offers a modern, sustainable approach to healthy eating, drawing on the rich culinary heritage of the Scandinavian countries. With its emphasis on whole foods, plant-based meals and environmentally friendly practices, it presents a balanced way to improve health while supporting the planet. Whether you're inspired by its focus on omega-3-rich fish, nutrient dense grains or gut-friendly fermented foods, the diet's flexibility makes it accessible to all. Remember, this doesn’t require a diet overhaul, but instead adopting simple principles that could be the key to a healthier, happier life. 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This is what really happens to your body when you don’t eat enough fibre
We speak to a registered nutritionist to explain the dangers of low fibre, and what to eat to make sure you reach your daily recommended fibre levels
Fibre is one of the most important nutrients to consume. It might not deliver instant energy like carbohydrates, or play a starring role in muscle building like protein, but its importance to our health is profound. Despite this, studies have found that only 9% of adults meet the recommended amount of fibre intake (around 30g a day). Fibre comes in two types, soluble and insoluble. Soluble fibre is found in things like apples, lentils and avocados, and can help lower 'bad' cholesterol, regulate blood sugar and promote satiety. Insoluble fibre – found in things like wholegrains, nuts and cruciferous veg – adds bulk to your stool and acts as a natural ‘cleanser’ for your digestive system. Despite the fact fibre is still overlooked by so many, a lack of it can wreak havoc on the body, particularly by causing digestive issues, affecting blood sugar, causing weight gain and making you feel tired. We asked registered nutritionist Rebecca Taylor to break it down for us. Low fibre and your digestive system Fibre plays a pivotal role in maintaining digestive health. When you don’t consume enough, the effects on your gut can be immediate and unpleasant. “Fibre plays a key role in maintaining a healthy digestive system. Insoluble fibre adds bulk to stools and helps keep bowel movements regular, while soluble fibre supports gut bacteria by acting as a prebiotic,” explains Taylor. “A low-fibre diet can lead to constipation, bloating and an increased risk of conditions like diverticulitis and irritable bowel syndrome (IBS).” Without adequate fibre you might notice your stools being smaller, harder and more difficult to pass. If this becomes chronic constipation, it can also cause things like haemorrhoids or anal fissures. A lack of fibre also disrupts your gut microbiome, as fibre serves as food for beneficial gut bacteria. “A healthy gut microbiome is essential for more than just digestion. Around 70% of our immune system resides in our gut,” explains registered nutritionist Zara Hiridjee. “Plus, certain gut bacteria produce short-chain fatty acids when they ferment fibre, which has been shown to reduce inflammation and support gut lining integrity.” A fibre-deficient diet deprives these bacteria, potentially leading to dysbiosis, a state where harmful bacteria outnumber good bacteria. This imbalance can manifest as bloating, diarrhoea or increased susceptibility to gastrointestinal infections. Over time, a low-fibre diet can raise your risk of serious digestive issues like diverticular disease. This condition involves the formation of small pouches in the colon that can become inflamed or infected. Studies also link low fibre intake with a higher risk of colorectal cancer, emphasising fibre’s long-term protective effects. Low fibre and blood sugar One of fibre’s key benefits is its ability to moderate the absorption of sugar into the bloodstream. When fibre is lacking, your body struggles to regulate blood sugar levels effectively. “Fibre, particularly soluble fibre (found in oats, apples, bananas and avocados) slows the absorption of sugar into the bloodstream. This helps blunt spikes in blood sugar levels after meals,” explains Taylor. “Without enough fibre, carbohydrates are broken down and absorbed more quickly, leading to a rapid rise in blood sugar, followed by a crash. Over time, these fluctuations can contribute to insulin resistance and increase the risk of developing type 2 diabetes.” Fibre also helps regulate cholesterol levels by binding to bile acids in the gut and preventing their reabsorption. A low-fibre diet may lead to higher cholesterol levels, exacerbating conditions like atherosclerosis, which is often linked to diabetes. Low fibre and weight Fibre is a secret weapon for weight management, and its absence can create challenges for those trying to maintain or lose weight. This is mainly because foods rich in fibre are more filling, according to Taylor. “They take longer to digest and help regulate appetite by promoting the release of satiety hormones. Without enough fibre, people may feel hungrier sooner, leading to overeating. Fibre also slows digestion, which helps maintain steady energy levels and reduces the likelihood of snacking on less nutrient-rich and more calorie-dense foods.” Soluble fibre can also reduce some calorie absorption, according to a study in the British Medical Journal, because it forms a gel in the intestinal tract, which slows the absorption of digested protein, carbohydrate and fat into the bloodstream. This means those unabsorbed calories instead exit the digestive tract in faecal matter. Blood sugar spikes and crashes can also result in cravings for sugary or high-fat foods to restore depleted energy levels. This can create a vicious cycle that is detrimental to weight management and overall health. Low fibre and low energy While fibre itself is not a source of energy, it supports a host of bodily functions that keep you feeling energised and alert. When your diet lacks fibre, fatigue may become a frequent companion. “Fibre-rich foods, such as fruit, vegetables, wholegrains and legumes are nutrient powerhouses. A diet low in fibre is often also low in these key foods, potentially leading to deficiencies in essential vitamins and minerals like magnesium, B vitamins and iron,” Taylor says. “These nutrients are vital for energy production, so their absence can contribute to feelings of fatigue and brain fog. Additionally, blood sugar fluctuations from low fibre intake can leave you feeling drained.” A fibre-packed diet can help maintain steady energy levels by moderating your digestion. This is why you might find yourself struggling to do sustained periods of physical activity. What foods are rich in fibre? It is important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet. But it’s simple to add fibre into your daily diet through breakfast, lunch, dinner and snacks. Fibre-rich foods include: Wholegrains such as wholewheat bread and pasta, porridge oats and bran flake cereals Legumes including lentils, chickpeas, black beans and kidney beans Fruits like berries, skin-on apples, oranges, pears and avocado Vegetables such as carrots, broccoli and spring greens Skin-on potatoes Onions and garlic Fibre is more than just a tool for staying regular, it is an essential nutrient that affects everything from blood sugar regulation to weight management and energy levels. A low-fibre diet doesn’t just deprive your digestive system, it can throw your entire body off kilter. By prioritising fibre-rich foods, you can help your digestive health, maintain balanced blood sugar levels and feel energised throughout the day. If you’re currently eating a low-fibre diet, gradually increasing your intake while drinking plenty of water can make the transition smoother and more effective.
Can you cure your cold through your diet? Here’s 10 foods that can help
Discover how to cure a cold through diet with expert advice from a nutritionist on the foods to eat - and the ones to avoid
We all dread that time of the year rearing its ugly head once again. Your other half starts complaining of a sore throat, your office is a cacophony of sniffles, and your train commute becomes an obstacle course of sneezes and coughs. Colds are inconvenient, but common, in fact the average adult gets two to four colds a year according to the NHS. And while most get better on their own without antibiotics or treatment, there’s still plenty we can do to prevent them in the first place and soothe ourselves when we do come down with one. Aside from the obvious – resting, keeping hydrated, washing our hands – our diets can play an important part in caring for our immune system, and helping us to recover more comfortably, and even a little faster. We spoke to registered nutritionist Zara Hiridjee to find out what we should be eating when the dreaded annual cold descends upon us, and here are 10 foods that can help. Vitamin C rich foods Vitamin C supports healthy immune function and can reduce the duration and severity of cold symptoms – think citrus fruits, berries and red bell peppers. “They’re packed with antioxidants, which help the immune system by fighting off free radicals that can weaken your defences,” explains Hiridjee. “It also keeps white blood cells working efficiently, so regular intake may even help reduce how long or severe a cold feels.” Zinc rich foods Zinc is essential for immune health, helping immune cells grow and communicate more effectively. And studies show it could help reduce the length of a cold if taken at the first sign of symptoms. “This is because when taken early, zinc has been shown to slow viral replication, which means the viruses may spread less effectively,” Hiridjee tells us. “Essentially, zinc helps interfere with the virus’s ability to attach to our cells, which can make a real difference in managing cold symptoms.” Foods rich in zinc including seafood (especially oysters), beef, pumpkin seeds, chickpeas and cashew nuts. Warm soups and broths There’s a reason so many of us crave big, steaming bowls of chicken soup or warm vegetable broths when we’re feeling under the weather, because they provide warmth, hydration and can help clear nasal congestion and soothe sore throats. As Hiridjee points out, soups are multipurpose cold busters. “The steam from a hot soup helps to clear nasal congestion, while the warmth soothes a sore throat and encourages blood flow, which can aid recovery. Broths also provide hydration and essential electrolytes like sodium and potassium. Plus, they are easy on the stomach, making them ideal if your appetite is low.” Ginger and garlic Ginger and garlic are powerful natural immune boosters and have been used for centuries as natural remedies. Ginger contains compounds like gingerol, which has anti-inflammatory and antioxidant effects, helping reduce inflammation and soothe the stomach. Garlic contains allicin, a compound with antiviral and antibacterial properties, which supports immune health by enhancing the activity of immune cells. These can boost immune response and help you feel better, faster. “For optimal benefits, fresh ginger can be steeped in tea, and garlic is most effective when crushed and added raw or lightly cooked in dishes like soups,” explains Hiridjee. Honey Honey is a traditional remedy for colds, especially cough relief when taken before bed as it’s soothing for sore throats. Honey has antimicrobial properties that can help fight off bacterial infections, according to Hiridjee, and thanks to its thick consistency, it coats the throat which can help reduce coughing and ease irritation. “Studies have shown that a teaspoon of honey before bed can help reduce nighttime coughing, making it easier to get restful sleep, which is essential for recovery,” she tells us. “But try and opt for raw or unprocessed honey as this tends to have higher levels of beneficial enzymes and antioxidants, making it a good choice for maximum benefit.” Fermented foods Fermented foods like kefir, yoghurt, miso, sauerkraut and kimchi are all rich in probiotics that are excellent in supporting your gut health. And maintaining a healthy gut microbiome is crucial for a strong immune system and can support your body’s ability to fight off infections and reduce inflammation during a cold. “The gut is where a significant portion of the immune system resides, so maintaining a balanced microbiome can strengthen our body’s defence against infections,” explains Hiridjee. “Regular consumption of fermented foods can help keep ‘good’ bacteria populations thriving, which not only supports immune function but can also reduce the duration and severity of colds by maintaining a healthy gut barrier.” Leafy greens and colourful veggies Leafy greens like spinach and kale and colourful vegetables including carrots and sweet potato are packed with antioxidants and other healthy compounds that help support immune health. “Leafy greens are packed with vitamins (A, C, E, and K) and antioxidants, which support the body’s natural defences,” says Hiridjee. “These nutrients enhance white blood cell production and help reduce inflammation, both of which are key during illness. Fibre in greens also supports gut health, adding another layer of immune support by feeding beneficial bacteria.” Sweet potato is also packed with beta-carotene (vitamin A) which is essential for maintaining healthy mucus membranes and promoting a strong immune system. It also helps that they provide energy and are easy to digest. Bone broth Bone broth is not only packed full of flavour and nutrients, making a great base for soups and stews, but it’s beneficial when you come down with a cold, too. Bone broth is nutrient dense, packed with amino acids, collagen and minerals like calcium, magnesium and phosphorous, all which support immune health, tissue repair and gut health, according to Hiridjee. “Collagen and gelatine found in bone broth also supports gut lining integrity, which helps prevent pathogens from entering the bloodstream,” she adds. “The broth’s warmth also soothes a sore throat, and the hydration it provides is essential during a cold.” There are great pre-made bone broths in the supermarket, including Borough Broth, Freja and TRUEfoods, while making your own and then freezing it is a great way to use up bones after a Sunday roast. Turmeric “Turmeric is renowned for its anti-inflammatory properties, largely due to curcumin, its active compound,” explains Hiridjee. “Curcumin has been shown to modulate immune response and reduce inflammation, which can be especially beneficial during a cold. Combining turmeric with black pepper enhances curcumin’s bioavailability, allowing the body to absorb it more effectively.” The best way to consume turmeric when you’re poorly is by adding it to soups, warm milk, or teas. Cloves Cloves in your tea, or as a spice in your food, is great for blocked sinuses and sore throats thanks to containing phenolic compounds like eugenol, which can help relieve sore throats and pain from coughing. “Eugenol is a powerful compound with antioxidant, antimicrobial, and anti-inflammatory effects,” says Hiridjee. “It has been found to combat various pathogens, which may help prevent infections from worsening. Cloves can be added to warm teas or soups to deliver these benefits, particularly soothing sore throats and reducing inflammation in the respiratory tract.” What foods should you avoid when you have a cold? Just like good foods to consume when you have a cold, certain foods and drinks can worsen symptoms or hinder your recovery. While you might crave a greasy fast-food delivery, fried and greasy foods are heavy and harder to digest which can make your body expend extra energy on digestion rather than healing. They also lack nutrients that support the immune system. The same goes with sugary foods that can suppress your immune function and interfere with blood cell activity, which are essential for fighting off infections. While not scientifically proven, many people avoid dairy when they have a cold too, as it can feel as though it thickens mucus, which can make congestion worse. But, if you find you have no issues, don’t avoid it, because as we’ve learnt, probiotic rich yoghurt can boost your immune system. The same goes with Vitamin C-rich citrus fruits, which although can be beneficial, can irritate a sore throat, so avoid if you’re dealing with throat discomfort. And finally, and it goes without saying, but alcohol isn’t great when you have a cold as it suppresses the immune system, dehydrates your body and affects sleep, all of which are critical for recovery. So, while you should focus on keeping yourself fit and healthy all the time to ensure your body is well enough to fight off colds and infections modifying your diet and focusing on foods that help to soothe and recover, can go a long way in helping you during cold and flu season. More wellbeing guides Expert explains: what to eat for better skin Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 foods to improve your mood 10 ways to boost energy when tired Expert explains: what is the dopamine diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion Are you eating enough fibre? 6 small ways to add more fibre to your diet, according to nutritionists