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.
Best collagen supplements UK, tried and tested by experts 2025
Our health experts have tried and tested marine, vegan and bovine collagen in the form of gels and powders to help you find the best option
Collagen occurs naturally in the human body and is a vital protein for the skin, bones, muscle and connective tissue. It's important that your diet contains enough protein in order to get the amino acids required for making collagen. Taking a collagen supplement could also help improve skin health and elasticity, and may help in other areas, like relieving joint pain and protecting bone density. As we age, our bodies naturally produce less collagen, so you may consider taking a collagen supplement. But, there's a lot of noise out there about which type of collagen supplement is best and how they taste – plus, they can be expensive. We put collagen supplements to the test for flavour and quality of ingredients so you can make the right choice when choosing one. Read on for the best marine, vegan and bovine collagen supplements. Looking for more healthy inspiration? Read our guides to the 10 foods to fight seasonal allergies and what is the dopamine diet. Jump to: Best marine collagen Best vegan collagen Best bovine collagen What is collagen? Types of collagen: marine, vegan and bovine What is the best form of collagen to take? How do collagen supplements work? Best collagen supplements UK at a glance Best marine collagen Best flavoured marine collagen: Hunter & Gather Rise & Glow Collagen Daily Beauty Tonic, £28.79 Best marine collagen for adding to smoothies: JS Health Vitality X + collagen, £39.99 Best marine collagen for skin: Rejuvenated collagen shots, £49 Best marine collagen sachets: Revive Collagen hydrolysed marine collagen drink, £25.89 Best marine collagen powder: Sixways raspberry flavour marine collagen, £28.66 Best vegan collagen Best vegan collagen: Shreddy Superskin, £38 Best flavour vegan collagen: Feel strawberry peach vegan collagen powder, £56.43 Best bovine collagen Best bovine collagen for skin: Innermost The Glow Booster, £29.95 Best bovine collagen: Ancient + Brave cacao and collagen, £22.40 Best blended collagen Best blended collagen: NaturesPlus Collagen Peptides, £22.49 Best collagen supplements to buy in UK 2025 Best marine collagen Hunter & Gather Rise & Glow Collagen Daily Beauty Tonic Available from Ocado (£38), Healf (£28.79) Best flavoured collagen Star rating: 5/5 Despite having a marine collagen base, this supplement from Hunter & Gather didn't have a hint of fishiness, and was our favourite on test for its fruity flavour. The flavour is so good, it can be taken with water rather than needing to be disguised in fruit juice or a smoothie. The overall taste is sweet yet tangy, with a slight floral undertone thanks to the hibiscus. As well as the 5,000mg of collagen per serving, it also contains vitamin C from the blend of fruit powders, which includes açai, blueberry, blackcurrant and raspberry. This would be a good option if you want to add collagen to your diet but you're worried about the taste. Available from: Healf (£28.79) Ocado (£38) JS Health Vitality X + collagen Available from JS Health Vitamins (£39.99) Best marine collagen for adding to smoothies Star rating: 5/5 From JS Health Vitality, this collagen supplement makes a light, fruity drink. Even though it's made from wild deep sea cod skin – along with other ingredients – there wasn't any trace of marine flavour when we tested it. Other ingredients include turmeric and blueberry powder, which contributes to the fruitiness. We also noted tropical fruits, which had a nice acidity that balanced the sweetness. We found it tasted best when added to a morning fruit smoothie, which is an easy way to start the day with a collagen hit. Available from: JS Health Vitamins (£39.99) Rejuvenated collagen shots Available from Rejuvenated (£52.50) Best marine collagen for skin Star rating: 4/5 As there is a known connection between a healthy gut and good skin, Rejuvenated created a powder which combines hydrolysed marine collagen, antioxidants and hyaluronic acid with a probiotic. Don't worry, there's no taste of fish, in fact it's very subtle in flavour. Available from: Rejuvenated (£52.50) Revive Collagen hydrolysed marine collagen drink Available from Revive Collagen (£29.27), Sephora (£36.99 for 14) Best marine collagen sachets Star rating: 4/5 Unlike many options on this list, which come in the form of powders, this collagen supplement is a gel, with a similar consistency to an undiluted cordial. In fact, we think adding it to water is the best way to consume it, as the lemony citrus flavour is pleasant. But, you could take it with juice, if you prefer. As well as marine collagen, these gels contain retinol and hydrolysed keratin, which are known to have skin-plumping benefits. You get two weeks' worth in a regular box (14 sachets), but if you sign up to a Revive subscription, you'll get two boxes every 28 days, with free delivery. Available from: Revive Collagen (£29.27) Sephora (£36.99 for 14) Sixways raspberry flavour marine collagen Available from Ocado (£31.50), Holland & Barrett (£28.66) Best marine collagen powder Star rating: 4/5 This collagen supplement comes in powder form, so it's easy to mix into whatever you fancy. We were hit with sour raspberry, which reminded us of undiluted fruit cordial. Luckily, no fishiness made it through. We like that Sixways gets its marine collagen from sustainably sourced fish in the Atlantic. As well as collagen, this supplement contains vitamins C and A. With 28 servings per pack, it should last a month, but you can purchase a monthly subscription to save money. Available from: Ocado (£31.50) Holland & Barrett (£28.66) Best vegan collagen Shreddy Superskin Available from Shreddy (£38) Best vegan collagen Star rating: 5/5 Formulated from a plant-based collagen alternative, this powder performed brilliantly on test. The peach iced tea flavour was sweet and refreshing and would be easy to drink on a daily basis. Like many vegan collagen powders this supplement includes additional nutrients including the daily dose of vitamin C and hyaluronic acid. Available from: Shreddy (£38) Feel strawberry peach vegan collagen powder Available from Feel (£56.43) Best flavour vegan collagen Star rating: 4/5 This collagen has a pleasantly sweet, fruity flavour similar to strawberry sherbet, with a tangy acidity. It was one of the best we tried – most testers said they would happily take it every day. It also comes in a pineapple and grapefruit flavour, although we didn't try these. As this is a vegan collagen supplement, it's designed to mimic the amino acids produced by collagen in our bodies. It's combined with other ingredients that help to boost collagen production, like the ancient herb, gotu kola. Available from: Feel (£56.43) Best bovine collagen Innermost The Glow Booster Available from Selfridges (£32.99) Best bovine collagen for skin Star rating: 5/5 This would make a great option if you're new to the world of collagen supplements. Many supplements claim to be tasteless but in reality leave an unpleasant aftertaste, but not The Glow Booster. On test we found it similar to drinking a glass of water with a clear and crisp taste. There's no sweeteners included in the impressively short list of ingredients so you don't get any lingering sweetness in your mouth either. As well as bovine collagen, the ingredients include vitamin C and hyaluronic acid which are both key skincare ingredients for boosting radiance. Available from: Selfridges (£32.99) Ancient + Brave cacao and collagen Available from Healf (£20.16), Ancient + Brave (£22.40) Best bovine collagen Star rating: 5/5 Bovine collagen is a close match to human collagen, which makes it easy to absorb, but it can often come with an unpleasant flavour. That's not the case with this option from Ancient + Brave. The collagen is combined with raw Peruvian cacao, which contains antioxidants and ashwaganda. It's chocolatey, with deep, earthy notes and elements of spice thanks to the cinnamon, baobab and carob. Available from: Ancient + Brave (£20.16) Healf (£22.40) Best blended collagen NaturesPlus Collagen Peptides Available from Amazon (£17.99), Healf (£22.49) Best blended collagen Star rating: 4.5/5 If you're looking for an unflavoured collaged to add to cold or warm drinks this could be a great option as we found it has a crisp, clean flavour without any unpleasant aftertaste. Rather than using a single source of collagen like most supplements in this list, this one uses a combination of sources: grass-fed beef, wild-caught cod, free-range chicken and eggshell membrane. It's worth noting that we found that even after mixing with water the powder was a little lumpy, so this may benefit from being blended in a high powdered blender, or added to smoothies. Available from: Amazon (£17.99) Healf (£22.49) What is collagen? Collagen is a protein that is found in lots of different areas of the body, including connective tissues, organs, blood and bones. It is involved in essential processes, including protecting the nervous system, helping wounds heal and making blood clot. As we age, less collagen is produced in the body, which can lead to less elasticity in connective tissues and skin. Types of collagen: marine, vegan and bovine Collagen supplements generally come from three sources: marine, vegan and bovine. Marine and bovine are the easiest for us to absorb as they are the closest match to human collagen; however, vegan options have been developed to work as well. These don't contain standard collagen, but will more likely contain other products, like vitamin C, to help the body produce more collagen. Marine collagen, as the name might suggest, is made from fish, while bovine collagen is made from cows. The later is the closest to our own collagen, while marine collagen contains smaller molecules, which may help us absorb them more quickly. What is the best form of collagen to take? Collagen supplements come in several different forms. You can find collagen available as powder, gel, capsules and even creamer to add to coffee. There's no real best form to take, except what might work best for you. How do collagen supplements work? Collagen supplements mostly contain collagen from external sources. They might be described as 'collagen peptides' or 'hydrolysed collagen', which essentially means the same thing – the collagen has been broken down into smaller peptide particles that are easier for the human body to absorb. Our friends at Good Food have a brilliant guide on do collagen supplements work, which has lots more information. 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Pack in the good fats, gut-friendly fibre and nutrients with these recipes, in order to support your brain and mental health
The food you eat can have a powerful effect on your mental health and how you feel day to day. There is a strong connection between your gut and your brain, often called the gut-brain axis, which means that nourishing your body with the right foods can help regulate mood, motivation and stress levels. Certain nutrients play a key role in supporting brain health – omega-3 fatty acids, for example, are essential for maintaining healthy brain cells and have been linked to lower rates of depression and anxiety. Choline, found in foods like eggs, is also important as it supports the production of neurotransmitters involved in memory and learning. If you want to boost your mental wellbeing, try to include more foods rich in these beneficial nutrients. Oily fish such as salmon, mackerel and sardines are excellent sources of omega-3 fats, while walnuts, flaxseeds and chia seeds are great plant-based options. Eggs are not only packed with choline but also provide B vitamins, which help with energy production and brain function. Leafy greens, beans, lentils and fermented foods like yogurt and kimchi can all support a healthy gut and stable mood. Watch out for highly processed foods and refined sugars as they can lead to blood sugar spikes and crashes, contributing to mood swings and tiredness. Excessive caffeine and alcohol may also disrupt sleep and increase feelings of anxiety or low mood. Next, discover recipes that pack in the plants, recipes for a healthy gut and eat the rainbow with our healthy, colourful recipes. Recipes that support your mental health Kimchi eggs Start your day with these punchy fried eggs, served on toasted rye bread alongside tangy kimchi to support friendly gut bacteria. Masala mackerel Mackerel's oily flesh means it can withstand strong flavours such as chilli and citrus – both of which are used in this dish alongside ginger, tamarind, cumin and garam masala Energising breakfast bowl Avoid the sugar spikes and crashes by swapping your morning cereal to this colourful, fruity breakfast bowl, which also helps to support your immunity. Sardine spaghetti Tinned sardines are a great source of protein, omega-3 fatty acids and essential oils. Let them shine in this quick and easy Sardinian spaghetti dish. Cumin-roasted carrots and bulgur salad with sticky spiced walnuts and feta Carrots provide gut-friendly fibre, walnuts are a good source of healthy fats and there's a plenty of nutrient-dense plants in this colourful winter salad. Harissa roast salmon with warm herby grains and yogurt dressing Harissa-honey salmon served on top of herby wholegrains, with a quick yogurt dressing on the side. Spanish mackerel This simple recipe makes great use of storecupboard staples like fibre-rich chickpeas, tinned tomatoes and 'nduja, all topped with perfectly cooked fillets of mackerel. Cavolo nero, pink grapefruit, avocado and walnut salad You'll get plenty of good fats, which support brain health, from the walnuts and avocado in this nutritious salad. Kale is also high in fibre. Healthy granola Start your day with a dose of bran, which supports gut health and digestion, as well as walnuts and seeds, both loaded with good fats. Çılbır (Turkish-style poached eggs in garlicky yogurt) Soft poached eggs on a bed of garlicky gut-friendly yogurt topped with herbs and red pepper flakes, çılbır is best served with bread for scooping. Sumac salmon with spring fattoush This nourishing sumac-frilled salmon recipe packs in 10 different plant foods thanks to a vibrant, no-cook fattoush made with beetroot, cucumber, feta and plenty of fresh herbs. Protein pancakes Start your day with these protein pancakes made with bananas, wholemeal spelt flour and yogurt – drizzle with maple syrup or nut butter before serving. Berry and nut butter porridge Packed with nuts, fruit and oats, this hearty porridge bowl will provide a sustained hit of energy, without the dreaded crash later on. Buddha bowls with sweet potato and chickpeas Eat the rainbow with these colourful lunch or dinner bowls, packed with veg and served with a creamy tahini drizzle. Winter veg pilaf This hearty winter veg pilaf is loaded with fibre-rich ingredients, like parsnips and kale. Finished with a sprinkle of antioxidant rich pomegranate seeds, it’s a great one for dark winter months.
Thinking about starting a family? These are the delicious fertility-friendly foods dads-to-be should be eating, according to our dietitian
To help with a healthier diet, try our sample menus and recipes for getting 10 portions of fruit and veg daily; tips for adding more fibre to your diet or check out 10 of the best foods for gut health. New research shows a worrying worldwide trend for couples trying for a baby: in the last three decades, male infertility has risen by 70 percent. In the UK and US, infertility now affects around one in seven couples – approx. 3.5 million people – and as the new figures suggest, it’s far from a female issue. It’s thought that around 30 percent of fertility problems are due to men, 30 percent due to women, and the remainder due to both or unknown causes. Male fertility specifically can be affected by a variety of factors, including genetics, hormonal imbalances, infections, injuries, health conditions, medications, exposure to pollution or harmful chemicals, being underweight or overweight, and stress. Lifestyle habits such as smoking, drinking excess alcohol, being inactive and diet also have an impact. Many studies suggest diets lower in saturated fat and sugar, and richer in healthy fats, vitamins, minerals and antioxidants may support healthier sperm, which is vital for male fertility. In particular, a Mediterranean-style diet – one rich in fruit, vegetables, wholegrains, pulses, oily fish, nuts, seeds and olive oil – has been found to support reproductive health in men. For example, a review of studies published in 2025 found that greater adherence to a Mediterranean diet was linked to improved semen quality, although more research is needed to understand whether these improvements translate into increased fertility or successful pregnancies. Within a Mediterranean diet, some foods stand out thanks to them containing nutrients that especially benefit male fertility. New sperm take around two to three months to mature, so aim to include more of these foods as part of a nutritious, Mediterranean way of eating for at least three months… Oily fish Omega-3 fats are a vital part of a diet to support fertility in men. These essential polyunsaturated fats are found in most fish but oily varieties such as mackerel, sardines, salmon, anchovies and trout contain the most. Omega-3 fats, especially DHA, help to keep sperm cell membranes flexible, which supports their movement and shape. Indeed, many studies show higher intakes of omega-3 fats – whether from diet or supplements – help to improve the quality and function of sperm, especially in infertile men. To get enough omega-3 fats, men should enjoy the recommended two portions of sustainably sourced fish a week, making sure at least one is an oily variety. Sunflower seeds Sunflower seeds are packed with nutrients for male fertility, including vitamin E, selenium and zinc. These act as antioxidants so help to protect against oxidative stress, which can damage the outer layer of sperm, reducing their ability to move. Oxidative stress is thought to be a significant factor in male infertility and occurs when harmful molecules called free radicals build up in the body. While these are naturally created as by-products of normal metabolism, levels rise with smoking, poor diets, illness, pollution and excess alcohol, which in turn increases the potential for cell damage. Antioxidants help by neutralising or ‘mopping up’ these free radicals, protecting sperm cells from their damaging effects. A 30g handful of sunflower seeds provides 16% of the zinc, 25 percent of the selenium and all the vitamin E needed by men each day. Peppers A key part of Mediterranean diets, peppers are packed with vitamin C, a powerful antioxidant that helps to neutralise harmful free radicals, which can damage sperm. In one study of couples undergoing fertility treatment, there was a difference in the fertilisation rates of men with the lowest and highest vitamin C intakes – 69 percent compared with 81 percent, respectively, although this didn’t translate into more pregnancies or births. Just half a pepper provides around 100mg vitamin C (the recommended daily amount for men is 40mg). That’s even more than the 83mg in an orange and 45mg in a handful of strawberries. Green leafy veg Green leafy vegetables like broccoli, Swiss chard, spinach, spring greens, Brussels sprouts, kale, rocket, cabbage and asparagus are rich in several antioxidant nutrients including vitamin C and beta-carotene, which the body uses to make vitamin A. But they’re also packed with folate, a B vitamin needed for making sperm (spermatogenesis) and helping to prevent sperm abnormalities and DNA damage. A daily serving of green veg makes a big contribution to the recommended 200mcg folate a day for men. For example, an 80g serving of boiled asparagus provides 138mcg, baby spinach 129mcg, and boiled Brussels sprouts 88mcg. Crab Shellfish is a staple in Mediterranean countries. Crab is a great choice as it adds protein, which supplies the building blocks for sperm cells, and fertility-friendly omega-3 fats to diets. But it’s also rich in zinc, a nutrient that’s concentrated in sperm. Indeed, low levels of zinc in seminal plasma – the fluid surrounding sperm – have been linked to poorer sperm quality. Zinc is also needed to make testosterone, a hormone vital for sperm development and overall male fertility. A 100g portion of white crabmeat provides 7.2mg zinc – that’s three quarters of the 9.5mg recommended daily for men. Other shellfish also contain zinc, although in smaller amounts – 100g prawns provide 11 percent of daily needs, langoustine 15 percent, lobster 26 percent, scallops 27 percent and mussels 36 percent. Oysters are the exception – just two provide all the zinc needed in a day. Nuts Nuts are nutrition powerhouses, providing many nutrients important for male fertility. Selenium, an antioxidant needed for making sperm, is plentiful in Brazil nuts – just 30g provides the full daily recommendation of 75mcg selenium for men. Hazelnuts and almonds are particularly rich in vitamin E, another antioxidant that helps to protect sperm from free radical damage. Walnuts provide plant-based omega-3 fats, which are converted by the body into the type found naturally in fish, making them especially useful foods for men who don’t eat fish. Meanwhile, most nuts are rich in fertility-friendly zinc. A recent review of studies suggests that eating at least two servings of nuts daily – 60g in total – improves semen quality in healthy men. Tomatoes Tomatoes are rich in vitamin C and lycopene, two antioxidants that help protect sperm cells from free radical damage. Lycopene’s benefits may go even further, too. While more research is needed, lycopene is found in high concentrations in the testes and seminal fluid suggesting it may have a role in sperm production. Most studies have focussed on lycopene supplements rather than food sources, with a recent review suggesting the former may improve sperm concentration and the forward movement needed by sperm to reach and fertilise an egg. However, one small study found sperm motility improved in infertile men who drank a 190ml can of tomato juice every day for 12 weeks. Cooking tomatoes and adding a little fat helps to boost lycopene absorption – the perfect reason to enjoy a Mediterranean dish of tomatoes roasted with olive oil. Chicken While mainly plant-based, traditional Mediterranean diets usually include poultry, which provides many nutrients important for healthy sperm, including protein, zinc and selenium, as well as coenzyme Q10 (CoQ10) and L-carnitine. These compounds help to protect sperm cells from oxidative damage and support the energy production they need to move effectively. Indeed, studies show both CoQ10 and L-carnitine improve sperm quality and motility, especially in men with fertility issues, though most research has focussed on supplements rather than food sources, which also include lean red meat, fish, dairy and some plant foods. While red meat is higher in CoQ10 and L-carnitine than poultry, it also contain more saturated fat, which together with processed meats such as bacon, ham, salami, and sausages, is linked to poorer reproductive health in men. To maximise the nutrient benefits of poultry, choose dark meat, which contains around twice as much CoQ10, L-carnitine and zinc as the white meat. More wellbeing guides The gut-hormone connection: how food affects every area of your health 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 10 ways to boost energy when tired 10 foods to improve your mood
Digestion and exercise: the 7 common mistakes you might be making
How do you balance fuelling against the risk of stomach cramps or the need for an emergency toilet stop on your run? Our personal trainer has the answers
For more wellbeing guides, check out our 10 ways to boost energy, 12 fitness habits to kickstart a reset, a fitness instructor's guide to why your wearable is a waste of money and our health expert guide to serotonin – what it is and how to boost it for your health. Feeling heavy or bloated during your workouts? Perhaps you’ve been caught short mid-run and it’s made you hyper-aware of what you’re eating before you exercise. Whatever exercise-related gut issues you’ve faced, they can seriously hinder performance and make working out feel hard. “Everyone’s gut reacts differently during exercise,” says Rob Hobson, a sports nutritionist with 15 years’ experience. “Some people can run for miles on a full stomach, while others feel queasy after just a banana. It depends on your body and, often, how anxious or relaxed you feel.” During exercise, your body sends more blood to your muscles and skin to help with movement and temperature control. “This means there’s less blood going to your digestive system, slowing down digestion and causing bloating or nausea,” Rob explains. You might also get a strong urge to race to the loo, as many runners have experienced. To help reduce the chances of digestive mishaps, avoid these common mistakes… MISTAKE #1: Eating too close to your workout If you’ve gone for a jog or folded into a Downward Dog immediately after eating, you’ll be familiar with the discomfort of indigestion. If you’ve just had a main meal, it’s best to wait two to three hours before exercising, especially for endurance sports such as running. “This allows time for digestion and glycogen (fuel) replenishment without discomfort,” says Rob. “Eat a meal that contains carbs, lean protein (such as chicken, tofu or fish) and minimal fat and fibre. Chicken with white rice and veg is a good shout.” If you only have one to two hours until you exercise, tuck into a lighter snack of carbs and a small amount of protein. A smoothie with banana and protein powder or yogurt with fruit are good options here. “In the final 30 to 60 minutes, stick with easily digested carbs only. This could be a banana or a rice cake with honey,” suggests Rob. MISTAKE #2: Overdoing the fibre As a nation, we don’t eat enough fibre. It’s the number-one nutrient for smooth digestion and comfortable number twos. But, too much fibre before exercise, especially running, can also cause bloating, cramping and excess gas, according to Nichola Ludlam-Raine, registered dietitian and author of How Not To Eat Ultra-Processed. Fibre slows digestion and increases bulk in the gut. But, because blood has been diverted away from the gut as you exercise, these high-fibre foods could end up sitting in the gut for even longer, making you feel sluggish. “Avoid large amounts of high-fibre cereals such as bran flakes, Weetabix and granola, especially those with dried fruit,” says Nichola. Give a miss to large amounts of wholemeal or seeded bread, beans, lentils or chickpeas and big portions of cruciferous veg such as broccoli or cabbage too. “Aim for easily digestible carbohydrates with some protein: white sourdough toast or a bagel with nut butter and half a sliced banana is great,” recommends Nichola. MISTAKE #3: Not drinking enough water The general recommendation for adults is around 1.5 to 2 litres of fluid per day, but if you’re exercising and sweating, you will need more. Plus, water can help avoid any gut-related drama. “Water helps break down food and moves waste through the gut. Even mild dehydration can slow digestion and lead to constipation or sluggishness,” warns Nichola. To avoid a heavy, blocked-up feeling before a training session, Nichola recommends drinking some water 20 to 30 minutes before or after your pre-workout meal, to help food digest and ‘settle’. Just avoid chugging large amounts of water right before exercise. “A good rule of thumb is around 400-600ml of water two to three hours before exercise and a further 150-250ml 20 to 30 minutes before you begin,” says Nichola. MISTAKE #4: Loading up on sports drinks They promise energy and faster recovery, but realistically you probably don’t need to keep downing brightly coloured sports drinks. “Too much sugar, artificial sweeteners or acids, often found in sports drinks, can irritate the stomach, causing bloating and diarrhoea, especially if you’re not used to drinking them,” warns Nichola. To avoid tummy distress, choose drinks with around 4 to 8g of carbohydrates per 100ml. Sensitive stomach? Leave 30 minutes between a sugary drink and intense exercise. “Check labels for sweeteners sorbitol or xylitol, which can cause gas or diarrhoea. It’s also best to sip rather than gulp, so you're not swallowing excess air,” adds Nichola. “Water is usually fine, though you could consider an electrolyte drink during exercise instead, if it's over an hour. Some people suggest orange juice and a pinch of salt as a natural alternative too,” adds Nichola. MISTAKE #5: Relying on gels Energy gels might seem like the obvious quick fix for fuelling your workouts – they’re portable and high in quick-release carbs – but they can be a gut’s worst nightmare. “Energy gels are concentrated sources of carbohydrates, usually glucose, fructose or maltodextrin, which draw water into the gut via osmosis,” explains Rob. This means that if you don’t drink enough water alongside them, or if the concentration is too high, these gels can pull fluid away from your bloodstream and into your intestines causing bloating or an urgent need for the loo. “Some gels also contain caffeine, artificial sweeteners or sugar alcohols such as sorbitol, further irritating the gut,” says Rob. “If you’re sensitive, look for gels that use a 2:1 glucose-to-fructose ratio, which helps maximise absorption and reduce gut upset.” For workouts beyond an hour, aim for 30-60g of carbohydrate per hour, roughly one gel every 20 to 30 minutes. Ideally, take your gels with around 200ml of water to help them digest a little easier. MISTAKE #6: Getting your advice from social media There’s a whole world of ‘do this, don’t do that’ on social media, often from people who aren’t in any position to be handing out advice. But, no two guts or bodies are the same. “Social media tends to oversimplify or generalise nutrition advice when, in reality, it should be highly individualised,” says Rob. Digestive tolerance is shaped by various factors such as genetics, how fit you are, what your diet usually looks like and even stress levels. “Fuelling strategies should be tested and refined over time.” It’s also worth remembering that many online influencers focus on aesthetics rather than performance, which is not how sports nutrition should be approached. MISTAKE #7: Not training your gut Big event coming up? Whether it’s a Hyrox competition, a parkrun or even a marathon, gut training is one of the best things you can do to prepare your body. “Just like your muscles, your gut can adapt,” says Nichola. “Gut training involves gradually practising your nutrition strategy in the weeks leading up to an event, so your digestive system learns to tolerate the type and timing of food or drink you’ll use on the day.” Start small, introducing small amounts of your pre-race meal or sports drink during training. Make sure you practise with the same foods and timing you’ll use for the event. “Lower your intake of fat and fibre 24 to 48 hours before the big day if you’re prone to tummy troubles and make sure you stay hydrated,” adds Nichola. How to avoid fuelling mistakes on your next run The best advice is to avoid anything new on race day. Instead stick to what you’ve trained with. Trust your body and your training, and good luck! More wellbeing guides How to pack protein into your diet Benefits of cold water swimming '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: the Mediterranean diet Expert explains: how ayurveda can help digestion
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
Are we going backwards on body confidence?
Nicola Shubrook – Registered nutritionist
As a nutritionist working with people with eating disorders, the way weight-loss drugs are changing our attitude to slimming is changing
For more health and wellbeing guidance, check out foods for a feel-good kitchen, 15 best superfood recipes and our expert guide to the dopamine diet. Body confidence in the UK is at a crossroads. The everyday conversation around weight and appearance has shifted from supermodels and diet clubs and is now dominated by weight-loss drugs, biohacking and viral body trends. But beneath it all, the shadow of fat shaming remains. It is just evolving. The last time I remember weight loss dominating public conversation quite as much as it is today was back in the late 2000s, when size 0 was all the rage and Kate Moss’s famous quote, “nothing tastes as good as skinny feels” echoed everywhere. This attitude wasn’t new to me: as a teenager in the 1990s I experienced the supermodel phenomenon firsthand. I remember pinning magazine cut-outs of supermodels – Christy Turlington, Naomi Campbell, Claudia Schiffer – to my wall and feeling triumphant when my waist reached 24 inches, just like Tatjana Patitz (my personal favourite). Looking back, it’s clear these influences shaped my teenage relationship with my body, for I even had a brief stint on Weight Watchers when I was 16 years old. Today’s teens may not be measuring their waists against glossy magazine pages, but the pressure to conform remains the same – if anything, with weight-loss drugs becoming commonplace, there’s now even less excuse not to conform. How big an issue is being big? Obesity increases the risk of health problems like type 2 diabetes, cardiovascular disease and mental health problems. Today, over two-thirds of men and almost 60% of women in England are overweight or living with obesity, with around one in four adults classed as obese. These numbers are putting enormous pressure on our health system. The biggest rises are in low-income communities, where there is typically more reliance on cheaper, processed foods. But the cultural baggage that comes with weight gain doesn’t care about gender, class or your postcode. Those living in a larger body can experience problems finding or staying in a job, typically have lower earnings and face barriers to career progression – all of which worsen inequalities. So, the pressure for those in a larger body is more than a body confidence issue. How are things changing? Women’s bodies remain the focus of continual attention and scrutiny in the media, often making the headlines of many a woman’s weekly magazine or a certain online newspaper. Weight stigma is growing with men too though. Recent research has shown that weight stigma is affecting boys and men almost as powerfully as women, with social pressure not just to be thin, but to be muscular and ‘shredded’ – a drive that is strongly linked to orthorexia. Social media disseminates this messaging without compunction, and yet we have seen hospital admissions for eating disorders in boys dramatically increase by 84% in just the last five years. Now we live in a new era of GLP1s – the ‘magical’ weight-loss jabs that are being used by celebrities and school-run mums alike. The NHS has approved and recommends GLP1s for use in managing type 2 diabetes and, under strict criteria, for weight management alongside diet and exercise. However, many fall outside these criteria and are choosing to go privately to achieve their desired weight loss goal. How GLP-1s have changed the conversation As a registered nutritional therapist and experienced eating disorder nutritionist, working with the complexities of food behaviours and our relationship with food daily, the desire to lose weight is as strong as it’s ever been. It’s just the ‘how’ that has evolved as GLP1s become mainstream and generally ‘accepted’. My worry though is that we are not going backwards in body confidence but that we are creating a bigger divide between a new “medically approved” ideal and those who are struggling, or may not have access to medication or support to help them with their weight loss. In recent weeks I’ve started to read first-person articles about the anxiety of weight-gain if private prescriptions of GLP1s becomes unaffordable. In August, the wholesale price of Mounjaro increased by as much as 170% for the highest dose, to bring the UK “in line with Europe and other developed countries”, meaning that currently one-month’s supply will range from around £180 - £300 a month depending on the dose. I do think GLP1s have their place in our modern world, but we must stop thinking that there is always a one-size fits all solution to the problem of being overweight. For some people these drugs can be life-changing (alongside important factors such as maintaining muscle mass, eating nutrient dense foods and focusing on protein), but I also think it is too early to know the full effects, good or bad, of these drugs and their wider potential. Yet none, not one, of the above weight-loss methods I have mentioned is sustainable on its own. And this herein lies the challenge with body confidence. If weight-loss drugs have made slimming ‘easy’, where does that leave body confidence? As someone with over 16 years’ experience working in this space, as well as having my own moments and insecurities with my weight both as a teenager and again in menopause, weight loss and body confidence are not only intertwined but they are way more complicated and nuanced than just using a medication to achieve the desired effects. Our relationship with food starts the moment we are born. We all grow up with beliefs about food that are typically passed down from our parents or carers, or picked up on by advertising, social media and our new world of ‘influencers’. We are rarely taught hunger and fullness cues as children, but we are fed lines such as such as “You can’t get down from the table until you’ve cleared your plate” or “Sweets are only allowed at the weekend”, creating ‘rules’ that stick with us into adulthood. Then there is advertising and social media world – it is all about being good or bad, healthy or unhealthy, whole foods or junk foods. There is no balance. Food is used as a reward or a treat, for comfort or punishment (in those who restrict) or it has become something we have to earn. It is a very complex, emotional world before we even throw in hormones, genetics, neurodivergence, blood sugar sensitivities and stress! There have been more positive steps towards body confidence over the years though. Certainly, from the early 2010’s, #bodypositive and similar phrases became commonplace across social media, and we have seen a new era of plus-size models and influencers, all challenging the ‘ideal standards’ that mainstream media and fashion tends to portray. As with all things, I think this has been taken to the extreme as well and there is a fine line between being a metabolically healthy plus-size and being an unhealthy plus-size. These broader societal trends filter into my daily practice. For many clients living in a larger body, the appeal of weight-loss drugs is undeniable – even though most of them know the solution is rarely that simple or sustainable, but they crave being ‘normal sized’. What concerns me more is that some of my eating disorder clients – typically those with bulimia or binge-eating disorder – want the drugs too. It is also estimated that 1 in 7 adults seeking obesity treatment meet the criteria for binge-eating disorder. I would suggest that this is probably higher, for there are many that either don’t seek help, or go undiagnosed, and yet they too could be seeking, or offered, weight-loss drugs which has the danger of fuelling disordered eating further, especially once they stop. So where does that leave us when it comes to body confidence? I don’t think we’re going backwards, but I do think the ‘divide’ between the drive to be thin and the empowerment of body positivity is getting wider. Right now, as we approach the end of 2025 I think the body positivity movement has been overtaken by the GLP-1s and I suspect this will continue for a few more years yet. Celebrities and influencers will continue to also drive the ‘inspiration’ to be thin, shredded, toned or sculpted, especially for the younger generations. For those of us in midlife, I think we are seeing more positive role models in the media who haven’t had work done or resorted to pharmaceuticals, but that is also probably to do with age. My biggest fear around this is the next generation. Recent data published by the NHS England has found that one in 10 children are obese by the time they start primary school. What is life going to look for them by the time they are an adult? For fat shaming however has never left us, and I’m not sure it ever will sadly. If only we could move to a world where being in a larger body was as accepted as neurodivergence is becoming in recent years? If we ever hope to move past fat shaming – and close, not widen, the body confidence gap – we must radically improve both our national food system and nutrition education, starting in primary school. Real, lasting change lies in education and science, not the next miracle drug or Instagram trend. More wellbeing guides 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?
I'm a nutritionist and here's why we don’t need to worry about testosterone in our diet
Have you noticed everyone talking about testosterone?
Discover 7 ways your diet can help ease hormone symptoms, easy steps for a diet that will tackle the symptoms of menopause and mid-life, plus some healthy seasonal recipes for the winter months. Testosterone is a hot topic at the moment, and if you’ve been on the internet in the last couple of years, you probably haven’t escaped the attention it’s receiving from influencers and public figures. People like Joe Rogan and Elon Musk have outwardly spoken about testosterone, with Rogan being an overt advocate of Testosterone Replacement Therapy (TRT), and Musk suggesting that the government should be replaced by ‘alpha’ males with high testosterone. In the US, it’s estimated that 40% of men under 40 have considered using testosterone replacement therapy, with around 14% actually using it, and these figures are showing a steady year on year increase. But it’s not only men for whom testosterone has been getting lots of press attention. With testosterone prescriptions for women soaring in the UK for women over 40, headlines suggest that it has become ‘out of control’. With testosterone high in the public agenda, it’s worth taking a look and separating fact from fiction. What does testosterone do in your body? Testosterone is a steroid hormone (an androgen) present in all of us - regardless of sex - although men typically produce it in much higher quantities. For those assigned male at birth, testosterone is produced in the testes (the clue is in the name!), with input from the brain; for females, it’s primarily produced in both the ovaries and the adrenal glands, via the same brain axis. This axis includes parts of the brain and nervous system, along with the thyroid, reproductive organs and adrenal glands. All these parts of the body play a central role in producing testosterone, along with other hormones. Testosterone is involved in voice deepening, facial hair and balding patterns, muscle development, bone health, libido and sperm production for those with typical male reproductive organs. For people with typical female reproductive organs, it supports ovarian function, bone health and libido. Anecdotally, testosterone is also associated with energy, vitality and motivation, although evidence on this is not conclusive. It’s worth noting that excess testosterone can also be an issue. Typically for people assigned male at birth, this only occurs when artificial replacement is present, though higher testosterone levels can be present naturally for as many as 10% of people assigned female at birth, and is typically associated with the condition PCOS. What affects testosterone levels? There are many contributing factors influencing your testosterone production. A review of evidence suggests these all play a part: age body composition nutrient intake exercise sleep endocrine disrupting chemicals such as BPA stress and the nervous system medical conditions genetics overall health. So whilst diet and diet-related factors certainly play a role, they are only a part of the picture. When is low testosterone a problem? Low testosterone becomes an issue when it impacts quality of life. There’s no set ‘approved limit’ for testosterone, as it differs from person to person. Signs of low testosterone in men include: Fatigue, low mood, irritability Decline in muscle mass and strength Increased body fat, especially abdominal Decreased libido or erectile function Possibly lower sperm count/fertility issues In women, low testosterone occurs most commonly in menopause when ovarian function declines. Signs are less well-publicised, but can include: Low libido Reduced muscle mass or bone density decline Low mood and energy All of these symptoms are not specific only to testosterone, so it’s important to get any suspicions of low testosterone confirmed medically. How to test for testosterone Urine is not a reliable mode of testing testosterone. Low or high testosterone on a dried urine test should always be checked with a blood test. As testosterone is only part of the picture, ask for other blood markers (including other sex hormones) to be included in the test to gain a fuller clinical picture. To what extent can diet influence testosterone levels? The evidence suggests that diet can influence testosterone levels in men although, perhaps unsurprisingly, there are fewer studies on women. Low-fat diets tend to be associated with lower testosterone in men. This is likely because dietary fat contributes to healthy cholesterol levels which are the building blocks for all steroid hormones. Low calorie diets in lean men can further lower testosterone. However, for men with type 2 diabetes and metabolic syndrome, a low calorie diet has been shown to improve low testosterone. Nutrient-rich whole foods (fatty fish, dark greens, nuts, oysters) contain zinc, magnesium, vitamin D and healthy fats which support hormone health. But it’s thought that individual nutrients will only improve testosterone levels if you were deficient in those nutrients. What are the most effective ways to address testosterone levels? First of all, we need to remember a few caveats: Many studies show associations rather than strong causal proof. Dramatic claims like “eat this one food for testosterone” are simplistic and unsupported. Diet changes may make modest changes to testosterone, but generally only if those dietary factors have contributed to the cause of low testosterone in the first place. To turn around a clinically significant deficiency you’ll also need to address wider factors. Stress: Remembering that testosterone production is connected to the brain and nervous system as discussed earlier, it makes sense that some of the key lifestyle interventions surrounding testosterone are around sleep and stress, although once again the research is very male-centric. Sleep: Multiple studies demonstrate that even mild sleep deprivation can lower testosterone levels in both older and younger men, suggesting that prioritising sleep may help improve them. Exercise: There is some evidence to suggest that endurance exercise can decrease testosterone in female athletes, whilst resistance training can increase it. The same pattern is seen in males. Medication: Whilst diet and lifestyle factors can contribute toward healthy testosterone levels, the medical management for low testosterone is hormone replacement therapy, which is available in the UK for men with diagnosed hypogonadism, and menopausal women who are experiencing a low sex drive. Despite TRT being increasingly available online and in the private sphere, care should be taken to ensure that suitability of treatment is ensured. Gender affirming testosterone therapy The discussion so far has focused on cisgendered people, but when discussing sex hormones, it’s important to include trans and non-binary perspectives too, for whom testosterone and other gender affirming hormone therapies can be a critical part of their journeys and lives. AJ Johnson, a queer mental health clinician based in Brisbane, demonstrates the importance of testosterone therapy in their life by saying, “I started testosterone HRT in hope that I might feel more comfortable in my physical appearance, to feel ‘more like myself’. I was looking to experience changes in my face and voice that would prevent me from getting consistently read as female and subsequently reduce the distress that experience causes me. What I did not expect was that as my body became more aligned with my identity, it became easier for me to fully inhabit it. I am more present with and responsive to my own thoughts, feelings, wants, needs and preferences. Testosterone HRT has not only allowed me to feel more like myself physically, it has allowed me to come alive, to cultivate an existence that is more authentic than it has ever been before.” Gender affirming therapy should be done alongside an experienced clinician. So are we overthinking testosterone? Testosterone is certainly getting plenty of attention, and as with any trending topic, should be considered as part of a nuanced and wider picture. To suggest that boosting your testosterone levels is a solve-all is reductive in most instances, particularly for cisgendered people. Having said that, it can be an overlooked aspect of health for many, and proper assessment and holistic treatment protocols can have dramatic effects on overall health, as well as quality of life. If you’re worried that testosterone could be an issue for you, pay a visit to your GP to discuss your concerns. More wellbeing guides 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 Expert explains: the Mediterranean diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
22 ways to find your sunshine this winter
It’s easy for our moods and social life to take a dive when it’s cold and dark outside. Here are sure-fire ways to keep the winter blues at bay
Here are some more ways to feel better this winter , as well as some healthy seasonal recipes and our favourite winter sun destinations. Find it outdoors Go green Exercising outdoors such as jogging, cycling and walking improves your mood and self-esteem more than working out indoors, numerous studies show. Being in nature or green spaces brings greater feelings of revitalisation and engagement. The benefits of green exercise include feeling less stressed, getting better quality sleep and more interest in sex. Walk it off Even a 10-minute stroll releases the feel-good hormones endorphins and dopamine that lower anxiety and stress. A morning walk, even when it’s cloudy, also introduces your body to natural sunlight, which promotes wakefulness and suppresses the sleep-inducing hormone melatonin. This exposure regulates our circadian rhythms – the body's internal 24-hour sleep-wake cycle. By bedtime as it gets darker our melatonin levels kick in and we’re more likely to sleep better. Step it up It only takes a 15-minute jog to improve our mental wellbeing, research shows. If you’re new to running, get inspired by the Couch to 5K programme, which has you ready in just nine weeks. Get in the saddle Replace that short commute or shopping trip by car with a bike ride for both physical and mental health benefits. A 20-minute leisurely journey burns up to 127 calories, so helps balance out all the winter comfort eats. Need motivation, use the Cycle Scheme’s calculator to see the health and environmental outcomes of swapping a car or train journey for your bike. Join the Army for a session If you’re lacking motivation but respond well to instruction then an outdoor bootcamp could be the answer. This type of intense exercise will have you warmed up in no time and builds mental resilience as well as muscle power. Be Military Fit runs classes in parks around the country. They’re not for the faint-hearted, but you’ll get self-esteem boosting results. Take a cold dip Swimming in cold water triggers a fight or flight response in the body which produces cortisol for an immune-boosting reaction. Evidence shows cold water immersion lowers the risk of infections and may even ward off that winter cold. Cold water induces the swimmer’s high as dopamine and serotonin levels soar. Find out about more benefits here. Team sports There’s compelling evidence to show taking part in team sports builds self-esteem, confidence and reduces stress and anxiety. Being part of a team brings routine, commitment and a fun, social element. Dog walks When we stroke or cuddle a pet, our body releases the love hormone oxytocin, says clinical psychologist Linda Blair in her book The Key to Calm. Dog walking is a sociable activity, helping you connect with other people. No dog, no problem, as Borrow My Doggy links you up with owners. Find it with your friends While it’s easy to want to stay indoors and hibernate, socialising has positive outcomes for our mood and self-esteem. Green and pleasant A walk with friends in the park or any green space is so beneficial for our mental health that British physician Sir Muir Gray famously said that everyone needs a ‘natural health service’ as well as a National Health Service. People who garden daily have wellbeing scores 6.6 per cent higher and stress levels 4.2 per cent lower than people who don’t garden at all, RHS research shows. There are community gardening projects all around the UK where you can meet and create. Find your nearest project here. Sing-alongs Belting out a rock classic at a singing group or the Hallelujah chorus from Handel’s Messiah at your choir’s Christmas concert is confidence-boosting and helps with stress, research shows. Choral singing promotes mindfulness as it shuts down chatter in your head that may be making you anxious. Find groups near you at Some Voices and Pop Choir. Shake your booty It’s hard to beat dancing when it comes to raising your spirits. It works as it brings together music, movement and a social activity, as the late Dr Michael Mosley discovered in his Just One Thing episode. Brain imaging studies show that dancing increases the hippocampus, the part of our brain associated with learning and memory. Do some good deeds Helping others is a great way to improve our sense of worth. When you volunteer, you’ll make new connections, learn new skills as well as making a valuable commitment to your local community. A study by the British Medical Journal found that people who volunteered regularly have higher levels of wellbeing than those who never volunteered. Find opportunities through the British Voluntary Service here, or approach your local charity shop. Wake up the grey matter Enrol in a class with a friend. It could be learning a language, a cookery or wine course or calligraphy evening. It’s one of the best ways to improve your mental health. Learning not only reduces stress, but encourages new brain connections and releases feel-good dopamine. Find it on your plate The vital vitamin Vitamin D is essential for our immunity and mood. It’s known as ‘the sunshine vitamin’ because it’s hard to get enough through diet alone in the winter months. Our bodies make vitamin D through exposure to direct sunlight on our skin in the summer. If you’re not eating the few food sources rich in this vitamin (see below), you may fall short. The UK government advises we take a supplement from October to March. Oily fish Rich in vitamin D and omega-3 fatty acids – EPA and DHA, they help to keep depression at bay. A Harvard study showed depression is less common in countries where people eat plenty of oily fish such as salmon and tuna. Other food sources of vitamin D include eggs yolks, fortified cereals, red meat and fortified milks and drinks such as Horlicks and Ovaltine. Dark chocolate It contains compounds such as antioxidants, polyphenols and flavonoids that work their magic on our brains by releasing serotonin. For the benefits, choose a bar with a high cocoa content of 60-85%. Bananas This popular fruit contains the amin0 acid tryptophan that unlocks feel-good brain chemical serotonin to improves our mood and makes us less anxious. Eat one for breakfast with full-fat yogurt and nuts that both contain protein, as this combo will keep your energy levels up for longer. Other foods that contain tryptophan are chicken, steak, tofu, chia and sunflower seeds. Read more here. Oats Make porridge your go-to breakfast or prepare a bircher muesli the night before, as research shows oats are good for helping to keep depression at bay. They’re also a good source of iron which we need for energy. Blueberries and raspberries These fruits are high in anthocyanins that have been linked to lower instances of depression. Fresh and frozen both count so keep your freezer stocked. Find our delicious blueberry recipes here. Leafy greens Vegetables such as kale, cabbage, rocket and Brussels sprouts contain the B vitamin, folate, which is key for brain function and our emotional wellbeing. A recent study showed that people who ate two portions of leafy greens daily experienced fewer memory problems. Coffee The caffeine in coffee is a stimulant that instantly lifts our mood and makes us more alert. One to two cups a day have been shown to lift the spirits but more than four can create tension and anxiety. Other research found that a morning coffee really does make you happier if it’s drunk within two and a half hours of waking. Head to the Med Research shows the plant-based Mediterranean Diet is linked to lower levels of depression. It’s nutrient-rich, limits fatty meats and focuses on poultry and fish and small amounts of dairy products. This diet can slow the decline of brain health as we age.
These gut health tweaks will get you through winter bug season
Expert advice on improving immunity, from the Gut Health Doctor
Give your gut health an extra boost with these recipes, or try a whole winter gut health reset . Alternatively, these foods might help if you already have a cold… Did you know that, on average, adults catch the common cold 2-3 times a year, and children 5-8 times a year? While there’s no cure for winter bugs like colds, you can still lower your risk of getting sick and shorten the length and severity if you do catch something. Around 70 per cent of immune cells exist in your gut, meaning your gut plays a key role in your immunity through what we call the gut-immune connection. Your microbes teach your immune cells what they need to protect you against (for instance, flu-causing viruses) and what is safe (e.g. the protein in milk). My colleagues at King's College London found that people who ate a more varied diet full of plants (which nourish your gut bacteria) had up to 40 per cent lower risk of becoming unwell with certain viruses. But it’s not just the foods you eat that can have an impact on your gut microbiome… Here are 5 small tweaks to support against those winter bugs: 1. Get smart with supplements Vitamin D is a supplement worth considering, not only for directly supporting your immune function but also for your gut health, as it helps to strengthen your gut lining. Our main source of vitamin D is sunlight, so limited daylight in autumn and winter makes it challenging to maintain adequate levels (particularly in the UK). That’s why NHS guidance recommends everyone take at least 10 micrograms per day through the winter. Vitamin D3 (cholecalciferol) is the most effective form for raising your levels, according to a review of 20 studies (compared to vitamin D2, often found in plant foods like mushrooms). Also, vitamin D is fat-soluble, meaning it’s best taken with a meal that includes healthy fats to aid absorption. Think oily fish (like salmon or mackerel), extra virgin olive oil, avocado, nuts, seeds or full-fat kefir yogurt. On the probiotic front, you need to get specific about the strains (the scientific name for each different bacteria) that you choose. The idea that you should take a probiotic for general gut health is outdated (and the science doesn’t support this approach). Instead, you should be looking at the right strain, at the right time (for the specific health issue, e.g. immune support), in the right format. For example, the combination of Lactobacillus rhamnosus GG (LGG) and Bifidobacterium BB-12 has been shown in clinical trials to reduce the severity of colds and flu by over 30 per cent and cut duration by around two days. In infants, this exact formulation of the two strains has been found to halve the risk of infections compared with placebo. 2. De-stress and digest Stress can strangle your digestive system and has even been shown in studies to increase your risk of colds. A simple trick? Try just 10 minutes of belly breathing, a body scan, a family walk or even some simple yoga – whatever works for you and can easily fit into your day. 3. Chew it over Even if you’re eating all the right foods, if you’re not chewing properly, you might not reap the immune-nourishing rewards. It might sound too simple to matter, but there’s real science behind it. Chewing thoroughly essentially ‘activates’ enzymes in your saliva, helping your body break down food and absorb nutrients more effectively, and supports that gut-immune connection. Aim for 20-30 chews per bite, depending on texture or start small by adding just two extra chews per week and building from there. 4. Step up your sleep With parties and family gatherings coming up, your regular sleep routine might fall by the wayside. But skimping on sleep can affect more than just your energy levels – it can also impact your gut microbes. During deep sleep, your body produces and releases important immune cells and signalling proteins called cytokines, which help fight infection and reduce inflammation. When sleep is cut short or disrupted, these processes can be compromised, making your defences less effective. Research shows that even a couple of nights of poor sleep can cause changes in the balance of your gut microbes, key players in regulating your immune system. Try to keep your sleep schedule as regular as possible, but if that feels unrealistic with your plans (or personal responsibilities) over the season, focus on the other tweaks such as destressing and diet instead. 5. Embrace the 'super six' Thanks to that gut-immune connection we covered earlier, keeping your microbiome well nourished is key. One of the simplest ways to do this is to focus on plant diversity, with variety across what I call the 'super six' (fruits, vegetables, legumes, wholegrains, nuts, seeds, herbs and spices). Think of each plant as a unique fertiliser, feeding the trillions of different types of bacteria in your gut. The more variety, the stronger your army of microbes, which can support your immune resilience this winter. You should be aiming to eat foods from each group daily. Small daily changes, like adding mixed seeds to your porridge topping, stirring a portion of lentils into your bolognese or adding frozen vegetables like cauliflower to your smoothies, can all make a real difference. And that leads me nicely onto the 10 foods to support your gut-immune connection... Here are the 10 best gut-immune supporting foods to eat Broccoli – It’s rich in sulforaphane and fibre. Sulforaphanes have been shown to boost antioxidant defence and the fibre is converted into short-chain fatty acids by your gut bacteria, which help to reduce inflammation. Blueberries – They’re packed with anthocyanins – antioxidants that are linked with reducing inflammation and supporting the gut-immune link. Oily fish (salmon, mackerel, sardines) – High in omega-3s (EPA/DHA), these help to regulate immune cell signalling. Carrots – These are a great source of beta-carotene (the vitamin A precursor). Vitamin A helps maintain your skin and gut lining barrier, your body’s first line of defence against cold and flu. Almonds – These provide vitamin E, an antioxidant that has been shown to protect immune cells from oxidative stress. Garlic – If you slice or crush it and leave it to sit for around 10 minutes before eating, this allows the inactive compound, alliin, to be converted into the active allicin, which has been linked in studies to many of its health benefits, including fighting viruses and shortened cold duration. Lentils – These are a good plant-based source of zinc, a mineral critical for immune cell development, wound healing and resistance to infections. Zinc deficiency is directly linked to impaired immunity. Mushrooms (especially shiitake, maitake, reishi) – These contain beta-glucans, types of fibres that in lab studies have been shown to help “train” immune cells and support antibody production. Kefir – This delivers a diverse range of gut microbes along with calcium, which is essential for the functioning of various immune-regulating cells. Red peppers – These are one of the richest natural sources of vitamin C, containing even more than oranges. Vitamin C supports your white blood cells, which explains why it has been linked to supporting respiratory health. Dr Megan Rossi, PhD, Rd, APD is an internationally renowned gut health scientist with an award-winning PhD in probiotics, dietitian, nutritionist and best-selling author with a mission to inspire and transform everyone’s gut health using the latest science. She is a research fellow at King’s College London and is the founder of The Gut Health Doctor, The Gut Health Clinic, Bio&Me and SMART STRAINS®. Go to theguthealthdoctor.com | @theguthealthdoctor
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 best mushroom supplements 2025, tried and tested by experts
Find our reviews of the best mushroom supplements available in the UK, tried and tested, from drinkable powders to capsules
Functional mushrooms seem to be everywhere, which isn’t surprising thanks to their suggested benefits of improved focus and energy, regulating stress and strengthening immunity. When used as a wellness tool, so-called ‘adaptogenic’ mushrooms – like reishi, lion’s mane and cordyceps – are said to help us cope better with life’s ups and downs. These varieties, as well as the likes of maitake, shiitake and chaga, are also said to have medicinal properties that may extend to helping us fight obesity and slow the ageing process. However, despite such publicised acclaim, as the research currently stands, there is not enough evidence to fully validate these or other alleged health benefits. Read on for everything you need to know about the best mushroom supplements, tried and tested. Jump to: Best mushroom supplements at a glance Best mushroom supplements to buy in the UK 2025 What are mushroom supplements good for? What we looked for during testing How much should I take? How should I take a mushroom supplement? How we tested mushroom supplements Best mushroom supplements at a glance Best capsules – mushroom supplements Together Health Mushroom 5, £27.99 OTO Mushroom Complex, £39 Zooki Lion's Mane Focus+, £39.99 FourFive Lion’s Mane Mushroom: Energy & Focus, £21.99 Paused Ultra Focus, £19.99 Grass & Co FOCUS Lion’s Mane Mushroom Capsules with Ginseng + Omega 3, £26.50 Solgar Reishi Shiitake Maitake Mushroom Extract, £33.95 Best tablets – mushroom supplements Nutrition Geeks Lion’s Mane Focus +, £9.99 Best powder - mushroom supplements Spacegoods rainbow dust, £39 DIRTEA Cordyceps Powder, £38 DIRTEA Lion’s Mane Powder, £34.99 everystate Cacoa and Mushroom superblend, £45 Verve Honest Mushrooms, £49 Best mushroom supplements to buy in UK 2025 Best capsule mushroom supplements Together Health Mushroom 5 Available from Bodykind (£20.99), Superdrug (£22.39), Together Health (£27.99) Star rating: 4.5/5 Free from artificial additives and preservatives and manufactured using clean processes, this blend of five mushrooms (chaga, lion’s mane, maitake, reishi and shiitake) is certified organic, subject to a dual extraction process and provides more than 40 per cent polysaccharides (more than 30 per cent beta-glucan) with triterpenes. We found these vegan capsules easy to swallow with no odour or aftertaste. Available from: Bodykind (£20.99) Superdrug (£22.39) Together Health (£27.99) OTO Mushroom Complex Available from OTO (£39) Star rating: 4.5/5 Easy to take as a daily capsule with no flavour, this supplement offers a blend of five organic mushrooms alongside 11 vitamins and minerals aimed at supporting focus, immunity and energy. The luxe glass jar is convenient though not child-safe. The product is vegan-friendly and free from fillers or additives, with traceable ingredients and third-party testing. The packaging lacks details on extraction methods and specific concentrations of active compounds. At a premium price point, it is simple to incorporate into a routine, however clearer labelling would improve confidence in its effectiveness. Available from: OTO (£39) Zooki Lion's Mane Focus+ Available from Zooki (£39.99) Star rating: 4/5 Not only do these tablets contain a sizeable 600mg of Lion's Mane, the formula also contains cognizin citicoline, L-Theanine, omega-3 and vitamin B12. All of which support good brain health, focus, memory, sleep and reduce feelings of stress or anxiety. Tablets are suitable for vegetarians and vegans. Plus, the brand claims to design their supplements with 4x higher absorption. Available from: Zooki (£39.99) FourFive Lion’s Mane Mushroom: Energy & Focus Available from Amazon (£18.49), Holland & Barrett (£21.99) Star rating: 4/5 With a 60-day money-back guarantee and using a double extraction process two capsules (400mg lion’s mane) provide a minimum of 40 per cent polysaccharides in combination with the brain sharpening botanicals – bacopa monnieri (also known as brahmi), maca root and guarana. Although the capsules are large and two per day is recommended, we found them easy enough to take. However, there is no indication as to whether the mushrooms are organically certified or whether this specific product has been independently tested. Available from: Amazon (£18.49) Holland & Barrett (£21.99) Paused Ultra Focus Available from Paused (£19.99) Star rating: 4/5 With 16,000mg Lion’s Mane, Paused Ultra Focus delivers a high-strength blend aimed at supporting brain health and cognitive function, particularly during menopause. Enriched with ginkgo biloba, vitamin B5 and iodine, it’s a vegan, GMO- and gluten-free choice. Easy to take and ethically produced in the UK, this supplement is menopause-friendly and suitable for most adults. Available from: Paused (£19.99) Grass & Co FOCUS Lion’s Mane Mushroom Capsules with Ginseng and Omega 3+ Available from Holland & Barrett (£17.76), Amazon (£22.97), Grass & Co (£26.50) Star rating: 4/5 Blending lion’s mane with ginseng and algal omega-3 oil, two capsules per day supply 600mg of lion’s mane extract. Although the product is independently tested for its beta-glucan content we had to search for the information on the Grass & Co website. This product is hot water-extracted and is vegan and gluten-free. Available from: Holland & Barrett (£17.76) Amazon (£22.97) Grass & Co (£26.50) Solgar Reishi Shiitake Maitake Mushroom Extract Available from Amazon (£31.99) Star rating: 4/5 From a long-standing company this product is described as a ‘concentrated extract’ of reishi, shiitake and maitake mushrooms. It is a vegan and allergen free formulation combining powder and powdered extract and was the most expensive in our trial. There are no details of the percentage active constituents or the extraction process used. We found them easy to swallow and would be happy to continue taking these regularly. Available from: Amazon (£31.99) Best tablet mushroom supplements Nutrition Geeks Lion’s Mane Focus+ Available from Amazon (£9.99), Nutrition Geeks (£11.99) Star rating: 4/5 We found two of these small tablets (267mg lion’s mane extract) were easy to swallow. They were the cheapest product in our trial with the highest stated levels of active polysaccharides (50 per cent). However, it’s unclear whether the mushrooms are certified organic or what extraction process is used. Available from: Amazon (£9.99) Nutrition Geeks (£11.99) Best powder mushroom supplements Spacegoods rainbow dust Available from Spacegoods (£29), Amazon (£29.95) Star rating: 4/5 This is a premium blend of adaptogens and mushrooms, including lion’s mane, cordyceps and chaga, with 85mg of caffeine per serving. The powder mixes easily and has an intensely chocolatey, slightly raw cacao flavour that is tasty both hot and cold, but should be mixed with milk or an alternative, rather than water. Vegan-friendly and gluten-free with no artificial additives, it is easy to prepare and comes in convenient, resealable packaging, though more detail on sourcing and active compound concentrations would be helpful. Available from: Spacegoods (£29) Amazon (£29.95) DIRTEA Cordyceps powder Available from Amazon (£34.99), Look Fantastic (£38), DIRTEA (£38) Star rating: 4/5 DIRTEA powders use certified organic mushrooms that are subject to a dual extraction process and third-party tested, however, we couldn’t find information about the concentration of active constituents (percentage of polysaccharides) in a 2g serving. We found the finely milled powder difficult to measure but noted that it mixed easily in a cup of tea adding no taste or flavour. Available from: Amazon (£34.99) Look Fantastic (£38) DIRTEA (£38) DIRTEA Lion’s Mane powder Available from Look Fantastic (£34.99), Victoria Health (£37.99), DIRTEA (£38) Star rating: 4/5 We needed to add a little sugar to her hot drink to disguise the slightly earthy flavour from the lion’s mane powder. However, we liked the convenience of the powder and the fact that it could be added to a variety of options from hot drinks to smoothies. Available from: Look Fantastic (£34.99) Victoria Health (£37.99) DIRTEA (£38) everystate Cacao and mushroom superblend Available from everystate (£45) Star rating: 4/5 Offering a blend of reishi and tremella fruiting body extracts, the cacao powder delivers a drinkable, lightly chocolatey flavour reminiscent of watered-down chocolate Nesquik with a subtle earthy note. The powder mixes easily with hot water, milk or in smoothies making it simple to incorporate into a daily routine. It's free from gluten, dairy, soy and artificial flavours, and is vegan and non-GMO, too. The sturdy resealable bag keeps it fresh and portable. While the concentration of active compounds is specified, more clarity on extraction methods and third-party testing would be welcome. Available from: everystate (£45) Verve Honest Mushrooms Available from Verve (£49) Star rating: 4/5 Providing a high-strength blend of mushrooms and adaptogens, this chocolate-flavoured powder is easy to incorporate into a daily routine, and mixes best with milk for a more palatable taste, though a slight mushroomy aftertaste remains. With a notable 12,400mg of mushrooms per scoop and detailed extract concentrations, it stands out for potency. The resealable pouch keeps things fresh and the powder blends well into drinks. While there is a focus on transparency and no hidden additives, clearer information on organic certification and third-party testing would be reassuring. Available from: Verve (£49) What are mushroom supplements good for? Some popular functional mushrooms and their potential benefits: Chaga: may help wounds heal and be anti-inflammatory Cordyceps: may build stamina and endurance Lion’s mane: may help anxiety and sleep problems, sharpen the brain and modulate the immune system Maitake: may regulate metabolism and blood sugar levels Reishi: may support immunity, fight fatigue and slow ageing Shiitake: may support immunity and fight infection. Read more about adaptogenic mushrooms here. What we looked for during testing Available as capsules, tablets, tinctures, dried powder or tea/coffee blends, there’s a mushroom supplement available to suit most lifestyles. When selecting products to review, we were looking for a guaranteed concentration of 30 per cent or more polysaccharides (as beta-glucan). These are the active constituents, thought to offer a number of benefits. For instance, polysaccharides may strengthen the immune system and act as a fuel source (prebiotic) for healthy gut bacteria. As they’re a source of soluble fibre they may support digestion, stabilise blood sugar, help manage cholesterol and support the heart and potentially provide anti-inflammatory effects. A dual extraction process was also an important factor. This is because the various beneficial compounds in the mushrooms are both water soluble (beta glucan) and alcohol-soluble (triterpenoids), so using both extraction methods is likely to result in a greater concentration of active constituents. How much should I take When you start to supplement, begin at the lowest dose, assess your response and increase if appropriate, while always keeping within product guidelines. Dosages vary depending on the variety of mushroom and the concentration level of the product, as well as each person’s individual response. Therefore, choose a product from a reputable company that uses a certified organic mushroom (mushrooms absorb toxins and pollutants from their surroundings), and are independently tested. As mentioned above, a dual extraction process is important in order to optimise the levels of beneficial active compounds. How should I take a mushroom supplement? Mushrooms can be supplemented in the form of extracts (powder or liquid), milled mushroom powder or capsules (the latter may contain both powder and extract). Mushroom extract is the most potent form, as it typically contains 20-30 per cent polysaccharides (beta-glucan), depending on the manufacturer. If you are hoping a mushroom supplement will address a specific health issue, then do your research and opt for a product that contains a mushroom variety for which there is some evidence that it may be helpful. If you have a diagnosed health condition, are on prescribed medication such as blood thinners, blood pressure tablets or diabetes medication, check with your GP prior to supplementation. If you are pregnant or breastfeeding you should avoid supplementation, because more research is needed to determine the safety of functional mushrooms in these situations. Although generally safe for most of us, unless you have a fungal or mould allergy, certain people may experience side effects, such as a gastric upset or dry mouth. You should also be aware that at this time further research is needed to determine optimal dosages and safety profiles, and to fully quantify the potential risks and side effects. Like other dietary supplements in the UK, mushroom products are regulated under food law, this means they don’t require license or registration and you don’t need a prescription. It also means that because of the current lack of robust evidence, the use of <a href="https://www.gov.uk/government/publications/nutrition-and-health-claims-guidance-to-compliance-with-regulation-ec-1924-2006-on-nutrition-and-health-claims-made-on-foods/nutrition-and-health-claims-guidance-to-compliance-with-regulation-ec-19242006#:~:text=Nutrition%2520and%2520health%2520claims%2520are,scientific%2520assessment%2520of%2520substantiating%2520evidence" target="_blank" rel="noopener">health claims is restricted – it’s worth keeping this in mind when you’re reading marketing material. How we tested mushroom supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering formats such as powders, tablets or capsules containing mushroom extract, powder or a combination of both, and with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much mushroom extract is included in the recommended daily amount? What percentage of active beneficial constituents are provided per serving? Are other nutrients or botanicals included? Quality: how were the mushrooms grown and sourced, are they certified organic and have they been independently tested for contaminants and allergens? Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan, gluten- and allergen-free? Value for money: how does the product compare to other products on a cost-per-day basis? More mushroom supplements tested: Nutravita Advanced Mushroom Superblend Complex: 3.5/5, £22.99 WeightWorld Organic (bio) Mushroom Complex: 3.5/5, £26.38 ZipVit Lion's Mane 2000mg: 3.5/5, £9.49 DIRTEA Reishi Powder: 3.5/5, £38 INDI Mind: 3.5/5, £45 Related content Best vitamin B12 supplement Best biotin supplement UK Best ashwagandha supplement UK Best supplement for sleep Best probiotics UK Best protein powder Best collagen supplement UK Best greens powder Best herbal tea Best matcha powder
Now's the perfect time to take a look at your digestive health for an overall wellbeing boost
Winter is a busy time for most of us. And that means it’s especially important that we look after ourselves – and in particular, our gut health. A healthy gut has been linked to improved immunity, reduced risk of depression (it’s seasonal affective disorder time) and resilience against stress – aren’t we all a bit full-on as Christmas approaches? The mechanism by which our gut plays such a key role in our wider wellbeing still isn’t fully understood. The millions of nerve cells that line the gut are connected to the brain, in what’s been described as the gut-brain axis. There’s also the vagus nerve, which physically links the brain and colon. It’s perhaps these connections that result in the interplay between gut health and mental health, while we know that a large proportion of our immune system is located in the gut. It’s not difficult to take care of our gut. Diet, as you’d expect, plays an important role. There are some foods we should eat more of (fermented foods, from cheese to keﬁr) and some foods we shouldn’t (high-sugar foods and alcohol can both cause inﬂammation which can damage the stomach). But the easiest way to improve gut health is to feed the good bacteria that create a helpful microbiome. The microorganisms that live in your digestive system feed on prebiotics, ﬁbres that we can’t digest but which instead are broken down by our digestive microbes. Different microbes thrive on different prebiotics, which is why we’re advised to eat a wide variety of plant foods. Famously, a study found that eating 30 or more different plant foods a week increases bacterial diversity – a key measure of gut health. So aiming to eat as many different plant foods as we can is a simple but effective way to better health. Plant foods include fruit and vegetables but also herbs and spices, nuts and seeds, beans and pulses, and wholegrains such as brown rice, quinoa and wholemeal bread. Try these simple suggestions to add more plant ﬁbre into your diet. Quick and easy tips for giving your plants points a boost Eat the rainbow You’ve heard about the beneﬁts of eating a variety of coloured fruit and veg but did you know that different shades of the same produce count as separate plant points? So pick up the boxes of red and green grapes at the supermarket, or the pack of mixed peppers, and double (or treble) your plant points. Add a sprinkle Seeds are a nutrient powerhouse and the mixed packs (which often contain sunﬂower, pumpkin, hemp and linseed) are the easiest way to add healthy fats and prebiotic ﬁbre to your salads, muesli, bread, pesto and ﬂapjacks. Opt for beans Bulk up your casseroles and chilli with tins of mixed beans. Not only are they an absolute bargain but they contain three or four different types of legume, which you can include towards your 30-a-week target. Make your own muesli One trip to the health food shop can furnish you with a huge range of ﬂakes and grains for your muesli base. Spelt, millet, oats, wholewheat, buckwheat – you can then add some seeds and mixed nuts, followed by dried fruit. How about sultanas, cranberries, chopped apricots, prunes and dates? Before you know it you’ve lost count of the different prebiotics in your breakfast bowl. Don’t forget drinks Coffee surprisingly counts towards your plants target (instant and decaf, too). Matcha, where the ground leaf is consumed, is a better choice than regular or herbal tea (which are infusions). Similarly, smoothies are also preferable to juices as they contain the fruit ﬁbre without the pulp being ﬁltered out. More wellbeing guides 10 daily rituals for the ultimate autumn reset Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin Can your diet improve your mental health? '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
7 expert tips to keep your gut healthy this Christmas
Catherine Rabess is a dietitian who also has IBS – here she explains how to navigate overindulgence during party season and the triggers to avoid
Chestnuts roasting, prosecco ﬂowing, gut hurting. Christmas is a time of indulgence, which often means discomfort and digestive issues. And if you already have a sensitive gut, it’s prime time for bloating, frequent dashes to the loo, acid reﬂux and, in my case, IBS. I’ve worked as a dietitian for nearly 15 years, specialising in gut health for over half of that, so people often assume I glide through the festive season powered by willpower and ﬁbre, eating all the right food and reaching 30 different plants a week. The reality? I’m a human bin for cheeseboards and chocolates, like the rest of us. But I also suffer with IBS, and for years Christmas felt less like a holiday and more like a time of concern about my symptoms and how I would cope. I’d eat something ‘harmless’ and spend the next few hours regretting it, in pain on the sofa with my trousers undone. The anxiety surrounding what foods I should avoid, so as not to trigger symptoms, often made it worse. Irritable bowel syndrome is a disorder of gut-brain interaction. Although the gut appears normal, its communication with the brain is disrupted, leading to functional gut problems and pain. It affects up to one in ﬁve people in the UK, 10% of the global population and is more common in women than men. The symptoms vary wildly but can include bloating, cramping, constipation, diarrhoea and gas. Add Christmas excess into the mix and it’s easy to see why many of us feel uneasy by New Year’s Eve. But it doesn’t have to be that way. Over the years I’ve learned to keep my gut (mostly) happy at Christmas without missing out on the joy. Here’s what I do and why. The trigger: rich food I’d hope that nobody was counting their macros on Christmas Day. But a big increase in fat – particularly saturated fatty foods such as pigs in blankets, roasties, creamy desserts and cheesy canapés – can be a major trigger for IBS symptoms. High-fat meals slow down the stomach emptying, which can lead to bloating, nausea and indigestion. They can also overstimulate the gastrocolic reﬂex, especially in people with IBS, triggering urgent trips to the toilet. Fat relaxes the valve between the stomach and oesophagus, making acid reﬂux and heartburn more likely. Have a little bit of what you love but not a mountain of everything. Moderation is key. Build a balanced plate of smaller portions and make space for vegetables. The trigger: not eating regularly Try not to skip breakfast. You’re more likely to snack on high-fat and high- sugar foods that can aggravate the gut and cause heartburn. Instead, start the day with something nourishing, like porridge with berries and seeds or wholegrain sourdough with nut butter. Both of these provide ﬁbre and keep your digestion on track. The trigger: skipping fibre With Christmas dinner, all the meat, potatoes and stuffing mean there’s not much room for roughage. I love loading up on vegetables on the day – brussels sprouts, red cabbage and roasted root vegetables are all good sources of ﬁbre. Fibre plays a key role in supporting gut health, helping to regulate digestion and feed beneﬁcial gut bacteria. If you’re travelling or eating out, consider packing some chia or ﬂaxseeds as a ﬁbre boost. The trigger: snacking spiral A handful of crisps here, a mince pie there, then suddenly it’s 4pm and you’ve eaten 17 different things but not an actual meal. Grazing, especially on ultra-processed snacks, can overwhelm your digestive system, leading to bloating and discomfort. So tune in to your hunger cues. Grazing is ﬁne in moderation, but when you are starting to feel satisﬁed, stop. I create ‘mini meals’ instead, as gut rest is important. Aim for complex carbs, protein and ﬁbre, such as a small bit of cheese, veg crudités, oatcakes and hummus, or Greek yogurt and granola with a banana and some nut butter. The trigger: drinking alcohol It can feel as if alcohol is everywhere during the festivities, at work events, social gatherings and family get-togethers. But it can irritate the gut, speed up or slow down digestion (depending on type and quantity), cause bloating, acid reﬂux and disrupt the gut microbiota. Plus, it often comes with mixers high in sugar or fermentable carbohydrates, and ‘just one more’ can lead to gut chaos. I always pace myself by making my drink last; I’m known for enjoying my drink slowly. I alternate drinks with water and avoid soft drinks as a mixer, choosing gut-friendlier options when I can, like gin with soda and fresh lime. I might limit myself to just one or two drinks on big days. And I never ever drink on an empty stomach. The trigger: lack of exercise I thoroughly enjoy not knowing what day it is in that period between Christmas and New Year. But lounging for hours post-meal, especially horizontally on the sofa, can slow digestion and worsen bloating or reﬂux. A gentle walk after big meals, even just around the block, makes a noticeable difference to how you feel. No boot camps required; just 15 minutes of movement helps stimulate digestion and can ease bloating. If you’re indoors, even doing the washing-up (grudgingly) or playing with kids or pets can help. The trigger: stress Let’s not forget the emotional side of Christmas. It’s meant to be the most wonderful time of the year, but it can also be stressful, chaotic and emotionally charged. And the gut-brain connection is very real. Multiple studies have shown that stress can worsen IBS symptoms, increase gut motility and sensitivity. I protect my peace at all costs by setting boundaries, taking little time-outs for myself and keeping up a few grounding habits like deep breathing, gentle yoga or 10 minutes alone with an herbal tea. I also remind myself of the power of saying no. You don’t have to eat everything or please everyone. How I’ll enjoy this Christmas These days, I no longer dread the Christmas buffet table or the consequences. Living with IBS has taught me to tune in to my body, be prepared and, most importantly, to be kind to myself. I’ve realised it’s not about perfection and always getting it right, it’s about making small choices that support my gut without stealing the joy. My mantra is that joy is a nutrient too, and a happy gut does not come from restriction – it comes from balance and ﬁguring out what’s right for you. I don’t obsess over every bite and I have learnt to let go and trust that it will be okay. I choose foods that nourish me and make me feel good, both emotionally and physically, and I savour the moments that matter to me the most. Be it laughing with family, dancing in the kitchen or ﬁnally winning a game of Articulate!. More wellbeing guides 10 daily rituals for the ultimate autumn reset Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin Can your diet improve your mental health? '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 sleep overrated? Meet the people getting by on four hours per night
Whether it’s due to work pressure, parenthood or preference, a significant minority of people sleep far less than the norm. We interviewed three short sleepers to learn how they get by while the rest of the world slumbers
Imagine sleeping for just four hours per night. It was enough for Margaret Thatcher, but humans usually require around seven to nine hours for optimal health and cognitive function. This isn’t a blanket rule – some groups are better served by different sleep durations, such as those who are recovering from illness (who need to sleep more than they normally would) and younger children (toddlers should be having 11-14 hours). Most people in the UK say they sleep for seven hours per night, and the equivalent figure rises to eight hours in the US. While this means that most of us are getting at least the minimum amount of sleep we need, it also highlights that millions must be sleeping less. In fact, around 4% of people in the UK and 8% in the US claim to sleep for fewer than five hours per night. What leads to people sleeping so little, and how does this lifestyle affect their health and happiness? We spoke to three people – with very different reasons for only sleeping around four hours a night – and asked sleep expert Dave Gibson, a registered osteopath, hypnotherapist, stress management coach and founder of The Sleep Site for his advice. Short-sleeping by choice: “Four hours per night is the rhythm that works for my life and work.” Hailey Rodaer, a marketing director in Reno, Nevada, US, thinks that four hours is just right: "It may be strange for someone to say they choose to sleep only four hours a night, as this is generally seen as unhealthy. But in my experience, it has become the rhythm that works for life and work. "I naturally wake up at around 3.30am, and these early and silent periods are the most productive times. I am at my sharpest and complete my strategic work before the world comes to life. It started with a difficult product release where I reduced sleep so that I could meet my deadlines, but I found that my body adjusted. "However, I still pay close attention to my health and visit the doctor regularly while also engaging in a daily workout. My energy levels are consistent but I have adapted to pay close attention to signs of exhaustion. The largest trade-off is that I need to take short breaks in the afternoon in order to reset mentally, but the upside is a long period of uninterrupted concentration each morning. It gives me time to reflect and be creative, before my team starts work." The sleep expert’s view: “Given that she wakes up refreshed and is alert throughout the day, Hailey might be someone with a genetic ability to feel fully rested after just four to six hours of sleep. Certain genes have been discovered which appear to allow this. (Some of these genes are DEC2, ADRB1 and SIK3.) “The DEC2 gene is associated with a need for around six hours and the SIK3 gene even less in some individuals. Those with these genes would find that they have always been short sleepers and they would have family members with a similar trait. “The key is that you wake up feeling refreshed and remain refreshed throughout the day. If you wake up feeling tired and groggy, you probably aren't a genetically short sleeper and would need to sleep for longer (typically seven to nine hours).” Too busy to sleep: “A lot of broken sleep that made up a low number of hours.” Charlotte Dodds, 35, is the founder of two small businesses and the mother of two young children in Gateshead, UK. "When the kids were very little there wasn’t much routine. I can’t say exactly when I was going to bed each night, because the timing depended on the babies. It was a lot of broken sleep that made up a low number of hours. "I started my first business around the same time, in 2020, and I was also in full-time work and working towards a qualification. I was making the most of the hours I was awake, and being busy took my focus away from how tired I felt. "My sleep pattern is more regular now that my children are nine and five years old. But one of them is still a bad sleeper, so while I can aim to have a regular bedtime, it’s never a full, uninterrupted night’s sleep. "Now that I’ve started my second business, I’m often working late and I might not go to bed till one or two in the morning, before getting up in time for the school run. "I think my body has become used to it. When I was in my twenties, I worked in hospitality and could easily have a nap when I was tired. Now, I just wouldn’t be able to nod off because I’m accustomed to running on so little sleep. "Not sleeping much can impact your mental health. I’ve felt more emotional and had slower reactions when I’ve slept very little. "My advice to busy new parents who don’t get much sleep is to surround yourself with a community of people who understand your situation. It was difficult with my second child because we were in lockdown, but joining mother’s groups and baby groups helped. There’s always someone there on the WhatsApp group even when you’re awake at 3am." The sleep expert’s view: “It’s great that Charlotte has found support with a group of parents facing a similar challenge. “I’d hope that she has night-time filters on her mobile phone to prevent the blue light which it emits from keeping her awake. Blue light delays the production of melatonin which is regarded as our sleep hormone. “It's important too that she doesn't go on social media at this time, nor doom scroll or binge watch a series, as these actions tend to stimulate the brain and can delay you getting back to sleep. “For those with babies and broken nightly sleep, I would always recommend that the parent tries to catch up on sleep when the baby takes a nap. And for those who expect a broken night's sleep with older children, a similar nap around the siesta period (between 2 and 5pm, when we feel naturally tired) would be good to add to their sleep routine.” The shift worker: “It’d be 3am and I’d think, ‘Oh no, here we go again!’” Michael Oddie, 31, from Manchester, UK, is a former IT night shift worker. "My last job in technical support demanded 12-hour shifts. I’d be working either from 7am-7pm or 7pm-7am, and I had about a 30-minute walk to work. Ideally, I was expected to get there 15 minutes early, so I would often wake up at around 5.30am and leave the house at 6.15am. "After getting home at 8pm, I’d try to cook a meal and would end up feeling like I had no time to relax, so I’d sacrifice sleep so that I could enjoy some time to myself – in theory, about three hours. But then I’d look at my clock, it’d be 3am and I’d think, “Oh no, here we go again!” "It’s hard to describe how it made me feel, because my lifestyle was all go. I was tired at the end of the shift but always attributed it to the work, not the lack of sleep. Coffee got me through, and on days off I’d have a big sleep binge. "I moved to working nine to five when I started running my own business full-time, and it’s a much less arduous schedule. I can wake up at half-past-eight to start work at nine. But when I first made the switch, I still wanted to sleep for only four hours, and I had to train myself out of it. I was going to bed at 4am for no reason. As time has gone on I’ve made more time for sleep, and I now get six or seven hours per night. "I definitely feel much healthier. That’s probably related to diet and exercise too, but maybe improving on those aspects of life is easier when you’ve had better sleep. I still don’t feel like I need more than six hours – if I have eight, I feel drowsy." The sleep expert’s view: “For those doing night-shifts, the challenge of changing the body clock is very hard as this natural rhythm is designed for us to go to bed and wake up at the same time each day. It can adjust by one hour, max (such as when the clocks change), but will struggle with longer. “With a night shift, you are essentially doing a similar pattern to someone travelling long haul and creating a jet lag effect. One of the keys to doing a night shift is to try to plan ahead and move your body clock towards the bedtimes you plan to have in smaller steps. This would mean trying to get to bed later before the start of a night shift and earlier towards the end of the night shift (ideally over a few days) to help the body clock adjust. “Getting a nap before the start of the first night shift would be a good plan too as it puts some sleep in the bank. Caffeine is okay to use early in the night shift, but I'd avoid it later in the shift as it would tend to keep you awake once you get home.” Is four hours of sleep ever really enough? Sleep is personal, and these three interviews alone have demonstrated how individuals can respond differently to short sleeping – and take different steps to live with it. This doesn’t detract from the fact that most (but apparently not all) people may experience impaired cognition and health impacts when they don’t get enough sleep. “Whilst being under-slept on an occasional basis leads to short term cognitive loss, such as decreased concentration and even increased anxiety, sleeping for less than six hours habitually is linked to conditions such as cardiovascular disease and stroke, type 2 diabetes and obesity,” says Gibson. “If you are regularly sleeping less than six hours per night you should reach out to visit your doctor.” Above that six-hour threshold (or perhaps below it, for a minority of people), sleep quality is all about finding the routine that works for you. “When you sleep in line with your sleep preference you get both an increased quantity and quality of sleep,” Gibson advises. “You’ll know that you’re getting enough sleep when you wake up feeling fully refreshed without needing to use an alarm. At this point your body is waking you up with the optimum level of rest.”
Is protein the secret to a strong, lean physique, or part of an unregulated industry that’s harming our health?
Walk into any supermarket today and it feels like the entire food aisle has enrolled in CrossFit. Protein is everywhere. You can now buy high-protein bagels, protein-fortified yogurts, protein cereals, even protein chocolate bars. Over on TikTok, people are making 'protein bread' out of tuna and eggs. There’s probably a protein version of your favourite snack lurking just one aisle over. It’s no longer just for gym bunnies either, the word 'protein' has become a halo health claim. But how much of this is hype? And could we be doing more harm than good by chasing higher and higher grams? Who’s already hitting the mark UK guidelines put protein needs at roughly 0.75g per kilogram body weight for sedentary adults – about 56g for men and 45g for women daily. However, the most recent National Diet and Nutrition Survey shows that we’re generally overshooting that: the average man consumes 87.4g, and the average woman 66.6g. Rob Hobson, registered nutritionist and author of Unprocess Your Life, insists that this is partly down to the fact that many of us are falling into the trap of misunderstanding what protein can (and cannot) deliver. “Protein has almost become shorthand for ‘good health’,” says Hobson. “It’s added to everything from breakfast cereals and yogurts to snack bars and bottled drinks – but not all these foods are inherently good for us.” Many of these products are ultra-processed and deliver very little beyond the protein itself, often with added sugars, sweeteners or other additives. Both the protein overload and the additives can lead to notable side-effects. These concerns have become a key element in fitness guru Joe Wicks’ latest health campaign. In a recent TV show, Joe Wicks: Licensed to Kill, he and Dr Chris van Tulleken created a deliberately hyper-processed protein bar – dubbed the 'Killer Bar' – to expose how easily ultra-processed foods (UPFs) can be marketed as 'healthy.' Wicks’s message is blunt: “Protein has become this thing that’s in everything – yogurts, crisps, chocolate bars. But so many of them have additives, chemicals, sweeteners, gums, emulsifiers … It’s basically all chemicals, just powders. There’s no food in it.” he told The Standard. The Killer Bar is made from 96 ingredients – many of which have been controversially linked to gut or metabolic risks though within legal limits. Wicks argues that the fact it can be marketed as a 'health bar' is proof that regulatory loopholes persist. While some nutritionists caution that Wicks’ presentation oversimplifies a nuanced issue, his stunt has reignited conversation about ingredient transparency, food marketing and how 'healthier' claims can mislead. The risks of protein overload As a fitness writer for more than 30 years I’ve seen first-hand how so many have bought into the belief that protein is the magic bullet for muscle growth or fat loss. But when you’re admiring athletes or aspiring to that cover model physique, you need to remember that these outcomes are mainly down to a combination of factors like structured training, calorie balance, sleep and recovery – not just drinking protein shakes. “Protein is important, but it shouldn’t crowd out other aspects of the diet or lifestyle,” says Rob Hobson. “Balance and variety are key to getting it right.” Overconsuming protein is not without a downside. Health conditions linked to overdoing your protein fix can include: Strain on kidneys – if you already have impaired renal function, the extra load may exacerbate problems. Reduced intake of other nutrients – if you crowd your diet with protein-enhanced bars, shakes or meat, you may push out fibre, antioxidants, good fats and micronutrients found in vegetables, wholegrains, fruits and legumes. Link to processed-meat risks – Red and processed meats in high amounts are associated with higher risks of colorectal cancer and heart disease. Rob Hobson warns against over-reliance on sausages, bacon, burgers and similar processed protein sources. Digestive stress – ultra-processed protein foods often include additives, emulsifiers, sweeteners, gums and thickeners, which may disrupt the gut environment and promote inflammation. When extra protein is useful That said, there are times when upping protein makes sense. In these cases, the extra protein helps maintain lean mass, supports recovery and can bolster immune and metabolic health. Still, 'extra' doesn’t always need to mean massive. Protein intake can help with: Muscle-building or strength training – to provide the amino acids needed for repair and growth. Recovery from illness, surgery or injury – to help rebuild tissue. Pregnancy, lactation or older age – when requirements rise or dieticians advise it. Plant-based diets – where some sources may have lower digestibility or incomplete amino acid profiles. Certain populations are more vulnerable to protein shortfalls, such as post-menopausal women, people over 50, breastfeeding mothers and those on GLP-1 medications (widely used for weight-loss). “If your appetite drops, you’re less likely to hit your protein needs. That’s when muscle mass declines,” says Dr Rupy Aujla, author of Healthy High Protein. How to create protein-balanced meals Striking a balance is key. Studies suggest that around 1.2-1.6g per kg of bodyweight is adequate for many who are resistance training or otherwise active. Going well above that puts you at risk of diminishing returns. One practical rule-of-thumb: aim for 25g per meal for most people, though very active individuals might push closer to 35-40g. That’s exactly the system Dr Rupy uses. “I follow a really simple formula when I think about meals,” Dr Rupy explains. “What’s the core protein source? What’s the plant-based partner? And what’s the topper? That way, it becomes easier to hit your daily target. Most people should aim for around 25g of protein per meal. I personally need closer to 35-40 g, and this method helps me get there.” And for those of us exercising in the gym, running, swimming, cycling or taking part in team sports and then reaching for a protein shake post-workout, Dr Rupy’s advice is straightforward. “If you use a protein powder, pick a clean, unflavoured, third-party-tested blend with minimal ingredients (pea plus rice is one he favours). And always use it as a top-up, not your foundation.” Dr Rupy is wary that a purge of protein comes with its own health risks. It’s still critical we get this message out – protein is the foundation. Get it right, and everything else – from your gut to your brain – works better.” That, according to Dr Rupy, means a meal structure that encourages balance (protein + plants + healthy fats) and prevents protein from hijacking the plate. Start with whole foods. Eggs, fish, lean meat, dairy, tofu, pulses, tempeh, legumes, dairy alternatives – these offer protein woven in with fibre, vitamins, minerals and phytonutrients. Distribute intelligently. Use Dr Rupy’s “core + plant partner + topper” model to aim for 25-40g per meal depending on your activity level. Use powders or bars sparingly. Reserve them for convenience moments, post-exercise boosts or occasional gaps – but don’t let them be your default. Vary your sources. Rotate animal, plant, dairy and legume proteins to get a complementary amino acid spectrum and reduce exposure to any one risk. Watch the rest of your diet. If you load up on protein powders, but skimp on vegetables, fibre, healthy fats and moderation of sugars/salts, your diet becomes unbalanced. Mind recovery and training. Without good sleep, rest, progressive resistance exercise and proper calorie balance, extra protein won’t translate into extra muscle or body recomposition. Rob Hobson’s reminder bears repeating: “Protein is important, but it shouldn’t crowd out other aspects of the diet or lifestyle. Balance and variety are the key to getting it right.” So next time you see a 'protein-fortified' snack, ask: is it real food or just a powdered promise? If you use it, fine – just don’t let it eclipse the fundamentals. The secret to protein is not more – it’s better.
Best greens powder to buy, tried and tested 2025
Have you tried a greens powder? Our experts have tried and tested some of the biggest brands, including Huel and Shreddy, to bring you our verdict
We all know we need to eat our greens and the benefits of getting our daily veg. In the busy hustle and bustle of daily life, more and more people are adding greens powders to their diet as a quick and easy way of getting some potential nutrition. Brands such as Huel, Shreddy and Free Soul are becoming familiar on social media, often making big health claims about their potential benefits, from boosting immunity and relieving bloating to improving appearance of skin, hair and nails. The greens powders we tested varied in the number of total ingredients, ranging from six to 91. We tested all the greens powders just mixed with water, but you could also add to a morning smoothie or juice. They also vary widely in price – ours cost from between £13-£97 a packet. With so many greens powders on the market – many of them fairly expensive – it can be hard to know where to begin and what is worth the investment. We put top brands of greens powders in the UK to the test, so you can make informed choices when you buy. Read on the find out the best greens powders to buy. For more like this, check out our reviews of the best matcha to buy and six healthy coffee brands to try. Jump to: Best greens powders to buy in 2025 What are greens powders? How we tested greens powders What do nutritionists really think about powdered greens? What should you mix greens powders with Best greens powders at glance Best greens powder overall: Free Soul greens (mango flavour), £29.99/150g Best greens powder for a range of flavours: Protein Works Super Greens Extreme, £15.49/250g Best greens powder for on-the-go: AG1 Food Supplement, £79/30 servings Best spiced greens powder: Bioglan Supergreens, £12/70g Best greens powder for variety of ingredients: Huel Daily Greens, £50/250g Best for widest suggested health benefits: Verve Transparent Greens V80 Powder, £75/300g Best greens powder for minimal ingredients: Rheal Superfoods Clean Greens, £25/150g Best greens powder for protein: Naturya Organic Greens Super Blend, £11.88/250g Best greens powder for probiotics: Shreddy Supergreens mango and pineapple, £34/240g Best greens powders to buy in 2025 Free Soul greens (mango) Available from Amazon (£24.21), Free Soul (£29.99/150g) Best greens powder overall Star rating: 4.5/5 Cost per serving: £1 Number of ingredients: 21 Claims: 'High in fibre to support digestion, uniquely formulated for women, 21 ingredients to support energy and immunity'. Type of sweetener: Stevia Free Soul greens comes in an original or mango flavour, and we tried the mango.The pouch has a resealable top and suggests using 1 teaspoon of powder mixed with water or added to a smoothie. The list of 21 ingredients includes greens such as spinach, kale, broccoli and spirulina, alongside ashwagandha, wheatgrass, green tea, pineapple, red beetroot, maca and fennel seeds. Stevia is used as a sweetener. When mixed with water, the powder had a pleasant mango aroma and strong tropical flavour. The thin texture was refreshing and it was an attractive deep green colour. This could be easily drunk on its own but we think it would be especially good in a tropical smoothie. You can taste a few of the individual ingredients a bit more clearly than in other green powders so you know what you're drinking, but in a good way. Available from: Amazon (£24.21) Free Soul (£29.99/150g) Protein Works Super Greens Extreme (apple and lemon) Available from Protein Works (£15.49/250g) Best greens powder for a range of flavours Star rating: 4/5 Cost per serving: 77p Number of ingredients: 41 Claims: 'High protein, nutrient dense, rich in antioxidants to boost your immunity and focus, added vitamin C to boost your immune system'. Two main benefits claims are convenience (enables you to get more greens with less cooking and less waste) and health (impacts of boosting your greens intake)'. Type of sweetener: Sucralose Protein Works Super Greens is available in a very wide range of flavours – take your pick from mandarin orange, mojito, summer berry burst, tropical and more. We tried the apple and lemon flavour in a 250g pack, although 500g and 1kg packs are available too. There is a scoop inside for easy measuring and a 'super fresh seal' on the resealable pouch. There are 41 active ingredients and it claims 20 of these are 'superfoods'. The base of 'super greens blend' includes spirulina, spinach, wheatgrass, broccoli, matcha tea, ashwagandha extract, green tea and green coffee bean extracts, yerba mate and ginseng. Then there's a 'vitamins and minerals' blend including vitamin C, vitamin B3, folic acid, vitamin E and vitamin B5. It also contains flavourings and a sweetener. The flavour we tried was very sweet, and we'd be intrigued to try more of the flavours. It was an attractive deep green colour, the best colour of ones we tried. The texture is a bit grainy and powdery, so we would suggest blending this one for the smoothest results. Available from: Protein Works (£15.49/250g) AG1 Food Supplement Available from AG1 (£79/30 servings) Best greens powder for on-the-go Star rating: 3.5/5 Cost per serving: £3.23 Number of ingredients: 75 Claims: Daily support for energy, hormone function, immune system, cognitive and nervous system function, healthy blood glucose. Type of sweetener: Stevia At £97 for a bag containing 30 servings (you can subscribe, bringing the cost slightly down to £79), AG1 is undoubtedly an investment and by far the most expensive greens powder we tried. Your first delivery comes with a free shaker. We liked that there are also individual portions of the powder available in sachets (although these are even more expensive) – handy for on-the-go, taking to work with you or on trips, or just not needing to think about daily measuring. With a hefty 75 ingredients, there's lots of different things in here, notably spirulina, apple powder, papaya, rosehip powder, acerola fruit juice powder extract, ashwagandha root extract, dandelion concentrate, alfalfa powder, green tea extract, several mushroom powders and added probiotics. Many of these ingredients we didn't spot in other greens powders we tested, so the versatility is a strong point if you're looking for a real variety of potential benefits. The powder dissolves easily in water (we used the scoop provided) with just slightly chalky results but no clumps left unmixed. The drink had a deep green colour and a fruity, almost tropical scent. It does contain stevia, which gives quite a sweet flavour, combined with some sweet fruits in the ingredients. Flavour-wise, we'd struggle to have a whole glass on it's own and would recommend mixing into smoothies. Available from: AG1 (£79/30 servings) Bioglan Supergreens Available from Amazon (£8.50/70g), Holland & Barrett (£12/70g) Best spiced greens powder Star rating: 4.5/5 Cost per serving: 90p Number of ingredients: approx 20 Claims: 'Bursting with superfoods, high in iron, vitamin B12, vitamin C, iodine'. Type of sweetener: Sugar The Bioglan Supergreens says it has 'apple-infused flavour' for 'no grassy taste', and has mulled apple seasoning in the ingredients. This includes cinnamon, cloves, apple powder and ginger, and gives the powder a very strong spiced flavour when drunk on its own. You'd have to find the right flavours to balance this in a smoothie, as it would most likely clash with some berry or tropical flavours. The texture of the powder once mixed in water was quite thin but relatively clean tasting. There are three serving suggestions on the packet, although the suggested quantity of 5-10g of powder is quite vague (although means you can experiment to find the balance you like), and there is no scoop included. We appreciated that the ingredients listed the percentage of each ingredient involved, and was overall relatively short and recognisable with approximately 20 ingredients. These included greens such as spirulina, spinach, broccoli and kale, as well as chlorella, turmeric and wheatgrass. It also contains both sugar and salt. It is a small 70g packet, which comes to 14 servings and is under £15 – so it's a good entry-level, affordable greens powder to try for beginners who aren't yet sure if they want to splash out on a more expensive powder. Available from: Amazon (£8.50/70g) Holland & Barrett (£12/70g) Huel Daily Greens Available from Huel (£50/250g) Best greens powder for most ingredients Star rating: 3.5/5 Cost per serving: £1.66 Number of ingredients: 91 Claims: Huel claims over 166 health benefits to their Daily Greens, including boosting metabolism, immunity, natural energy sources, supporting muscle growth. Type of sweetener: Stevia Huel Daily Greens had the highest number of ingredients (91) and the biggest amount of health claims (166) of all the greens powders we tested. With so much going on, we found it interesting to read on their website a breakdown of every ingredient and its claimed role and health benefits, so that we could understand more about what we were consuming and why. All the expected ingredients are in here, plus more. There's lots of fruit and veg powders: broccoli, carrot, spinach, kale, tomato, strawberry, blueberry, raspberry, and cranberry, to name a few. There's a mushroom and adaptogen blend including ashwagandha root and lion's mane mushrooms. Other notable ingredients include marine algae, black garlic, green coffee bean extract, pea protein, flaxseed and oats. It has sweetener in the form of stevia. The powder comes in an easily resealable pouch with a scoop provided for measuring. There are clear instructions on how to mix, although we found it hard to mix smoothly with some lumps left when just using a spoon – we'd recommend trying a frother or blender. The colour was quite brown-toned and not the most attractive of powders we tested. The finished taste was extremely sweet with an artificial taste from sweetener. Instead of drinking on its own, this would need to be balanced in a smoothie or juice, perhaps with some more veg. Available from: Huel (£50/250g) Verve Transparent Greens V80 powder Available from Verve (£75/300g) Best for widest suggested health benefits Star rating: 3.5/5 Cost per serving: £2.50 Number of ingredients: 80 Claims: Over 200 health benefits, including enhanced immune function, improved digestion, healthier skin and increased energy levels Type of sweetener: sugar beet fructose and stevia Verve Transparent Greens V80 powder claims to have over 200 health benefits, covering a range of issues from stronger immunity and healthier skin, hair and nails, to better focus, reduced stress and better hormone balance. The powder contains 80 ingredients, including familiar green 'superfoods' (such as kale, broccoli and spinach), digestive enzymes, prebiotics, a range of added vitamins and minerals (to provide you with 100 per cent of your daily recommended amount of key vitamins) and adaptogens such as ashwagandha. It's also vegan and gluten-free, and there's impressive transparency on Verve's site about the included ingredients and their purpose in the blend. At £2.50 per serving (as a one-off purchase – subscription models and offers can make each bag cheaper), it's one of the most expensive greens powders we tried. However, you do get a free shaker and tub to store the powder with your first order. The suggested serving is one heaped 10g scoop mixed with 300ml of water, taken in the morning on an empty stomach. After mixing, it's very dark green with some orange flecks on top, and doesn't have the most enticing aroma. The initial flavour is palatable when drunk on its own. The ingredients list includes sugar beet fructose, which makes it quite sweet, but there is a metallic aftertaste that's less pleasant – this is attributed to the inclusion of stevia. If this was added to juice or a smoothie, the aftertaste may be masked. Available from: Verve (£75/300g) Rheal Superfoods Clean Greens Available from Holland & Barrett (£25/150g) Best greens powder for minimal ingredients Star rating: 4/5 Cost per serving: 83p Number of ingredients: 7 Claims: Contains vitamin C to contribute to normal function of the immune system, iron to help fight tiredness and fatigue Type of sweetener: None Rheal have taken a different approach to their greens powder. Rather than loading it with anything and everything 'green', they have focused on just seven 'superfoods'. These are baobab, barley grass, chlorella, moringa, pineapple, wheatgrass and spirulina. There is no additional sweetener. It has high protein levels and we appreciate the ingredients being familiar and easy to understand. Rheal also plant a tree with every order. Instead of a plastic resealable pouch, Rheal comes in a cardboard tube with sealed metal opening, although this can get a little messy when popping open. A suggested serving of 1 teaspoon is given, to mix just with 'a glass of water'. When mixed together, it has an attractive deep green colour but the powder separates quickly when left to sit and forms two clear layers in the glass. It smells extremely grassy and also tastes grassy and vegetal. This has more of a savoury flavour, which we appreciate after testing some greens powders that are overly artificially sweet. Available from: Holland & Barrett (£25/150g) Naturya Organic Green Superblend Available from Amazon (£11.88/250g), Holland & Barrett (£11.61/250g) Best greens powder for protein Star rating: 4/5 Cost per serving: 61p Number of ingredients: 6 Claims: High in protein to build and maintain muscle mass, high in zinc to support the immune system and 'protect the body against oxidative stress'. Type of sweetener: None Naturya is another minimalist greens powder, this time with just six ingredients: wheatgrass powder, hemp protein powder (30%), barleygrass powder (20%), pineapple powder, chlorella powder (5%) and spirulina powder (5%). It has no added sweetener. The ingredients list is refreshingly straightforward, although with 30 per cent hemp protein powder, it is more protein-heavy than other greens powders – which focus on upping your greens intake through lots of veg. At just over £15, it is one of the most affordable greens powders we tried. The pack suggests mixing with smoothies, milk or juice or even adding to baking. We stuck to mixing with water and the powder dissolved well. Available from: Amazon (£11.88/250g) Holland & Barrett (£11.61/250g) Shreddy Supergreens (mango and pineapple) Available from Shreddy (£34/240g) Best greens powder for probiotics Star rating: 4/5 Cost per serving: £1.13 Number of ingredients: 62 Claims: Claims to be 100 per cent of NRV of key vitamins and minerals and contain five million probiotic bacteria. 100 per cent of biotin, nicacin and selenium that contribute to growth and maintenance of healthy skin, hair and nails. Type of sweetener: Stevia Shreddy Supergreens has a mango and pineapple flavour. The resealable pouch comes with a scoop for measuring and suggests mixing 8g (1 scoop) with 150-250ml water, a wide range that helps you decide how intense you want the flavour to be. The claims have more of a focus on beauty benefits than some of the other greens powders we tried. The list of 62 ingredients is broken down into different blends – probiotic and prebiotic blend (including chicory root extract and psyllium husk powder), antioxidant blend (including green tea extract, apple extract, basil, oregano, carrot, elderberry, blueberry, blackcurrant), superfood blend (chlorella powder, spirulina, wheatgrass), beauty blend (biotin, selenium), and a vitamin and mineral blend. It does also contain stevia sweetener. When mixed with water, the finish is a paler green colour than others, but looks attractive. It has an inviting tropical smell but on the palate, the aftertaste tastes a bit like paint (potentially from the stevia). We wouldn't want to drink this on its own, but a smoothie might mask that aftertaste better than just mixing with water. Available from: Shreddy (£34/240g) What are greens powders? So what is a greens powder? Greens powders are dietary supplements that aim to help you increase your greens intake, often along with added superfoods, vitamins or probiotics blended in. They're based around plant extracts – often starting with blends of green veg such broccoli, spinach and kale – but can contain everything from fruit powders and mushrooms to ashwagandha, black pepper and coffee extracts. Some also contain sweeteners, such as sugar or stevia, to help make the green blends more palatable. How we tested greens powders We tested eight greens powders at the same time, so we could compare them side by side. Each greens powder was mixed with water, following the brand's suggested ratios of powder to water. They were all mixed by hand with a teaspoon. A team of our reviews and health experts tried each one. We were looking for powders that dissolved well, had a pleasant texture to drink and a good balanced flavour – not too earthy, not too vegetal and not too artificially sweet from the presence of sweeteners. We also assessed the ingredients in each powder (which varied from seven to 91), the benefits it claimed to give, and sustainability factors such as packaging and how long the powder lasted. We also considered value for money, with price per serving ranging widely across the powders. What do nutritionists really think about powdered greens? Nutritionist Kerry Torrens says: "Green powders are typically high in protective plant compounds such as polyphenols, these have a valuable antioxidant and possible anti-inflammatory effect and may help reduce the risk of chronic disease... Routinely consuming one of these products is not a substitute for a balanced, varied diet and these powders should not be used as a replacement for whole foods such as a plentiful variety of fruit and vegetables." For more information on greens powders, our friends at Good Food have a helpful guide to green supplements. What should you mix greens powder with? We tested greens powders simply mixed with water, which is quick and easy, but this is the most potent way to have them as it lets the original flavours and texture shine through with nowhere to hide. Blending the powders into smoothies and juices will help disguise the flavour and can make them more pleasant to drink, as well as potentially giving a smoother texture. We stirred the powders by hand using a teaspoon, but you could also use a shaker or milk frother for an extra-smooth result. More wellbeing guides Best supplement for sleep Best vegan protein powder Best magnesium supplement Best probiotics UK Best protein powder Best vitamin D supplement UK Best smoothie blender 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
7 ways your diet can help ease hormone symptoms
We speak to health coach and nutrition advisor Charlotte James on the links between what you eat and your hormonal health
1. Watch your sugar intake Eating a lot of sugar will disrupt insulin – itself a hormone. “Insulin is our blood sugar regulation hormone, and has a lot to say for things like weight gain, mood swings, night waking and period pain,” says health coach and nutrition advisor Charlotte James. These are not the kind of issues you want to encourage if you are already experiencing hormonal symptoms. 2. Eat plenty of plant fibre The goal of eating 30 different plant foods a week is to increase the variety of plant fibre in our stomach, leading to a healthier gut microbiome. As Charlotte explains, “Our guts need to be in a good state to properly break down and eliminate excess hormones. If this doesn’t happen it can lead to recirculated oestrogen, heavy periods, sore boobs and headaches.” Plenty of fruit, veg and wholegrains is also the cornerstone of a nutrient-rich, diverse diet, which will help to set your body up to counter hormone fluctuations. 3. UPFs are doing you more harm than you realise Ultra-processed foods (UPFs) contain a lot of artificial additives that your body may struggle to process. “They are high in endocrine disrupting chemicals (things that look like hormones) and place a high toxic load on your liver, disrupting the normal function of hormones hugely,” says Charlotte. They are also thought to harm your gut health – “They can disrupt the microbiome due to high levels of preservatives” – which will have a knock-on effect on your overall wellbeing. And if your diet is packed with UPFs, you won’t be getting enough of the good nutrients from wholefoods that keep your body healthy. 4. It’s true, meat can boost your testosterone “Low testosterone can be associated with low sex drive, low mood, difficulty with orgasm, insomnia, muscle loss, bone loss and crying easily,” says Charlotte. In terms of foods to counter this, she recommends zinc-rich foods: “Oysters, pumpkin seeds, beef liver, beef and chicken – particularly if you have had a meat-free period in the past or currently. Protein and fats in the diet are essential for good testosterone production.” Moving your body more, and building muscle, is particularly important for low testosterone, she adds. 5. Soya can help with menopause symptoms “Soy is what is called a phytoestrogen, which means it has a similar structure to human oestrogen and can mimic the effects of natural oestrogen,” explains Charlotte. Oestrogen levels plummet during menopause, which is the main cause of common symptoms like hot flushes and night sweats, vaginal dryness, decreased libido and mood swings. “Phytoestrogens like soy can help mitigate and reduce these symptoms in their severity as they ease the drop in oestrogen. It’s important, though, to get very good quality organic soy products that are minimally processed for best results. I’d look to eat them once or twice a week maximum as too much can affect some detox enzymes.” Other foods containing phytoestrogens are flaxseeds and lentils. 6. Seed-cycling might be worth a try ‘Seed-cycling’ involves eating particular seeds at particular points of your menstrual cycle. Because of their high nutritional value, many believe that adding seeds to your diet can help support your body during hormonal flux. Charlotte explains: “Seeds are great sources of antioxidants, omega 3 and 6 fatty acids, protein, carbohydrates, fibre, zinc, potassium, phosphorus, magnesium and high levels of other trace minerals (calcium, sodium, manganese, iron and copper) all of which are needed for good progesterone production post-ovulation.” While it wouldn’t be her first line of treatment for hormonal problems, Charlotte says, “There is some preliminary research and small studies, particularly around PCOS treatment, that looks positive.” 7. Oily fish really are a good thing You’ll have heard about the benefits of oily fish for brain and heart health, but they’re also hugely important for hormones. As a source of good quality fats and lean protein, salmon, trout, sardines and mackerel contain the essentials for hormone production. Protein is also important for helping to manage blood-sugar levels and support muscle maintenance in menopausal women. If that wasn’t enough, oily fish is also one of the few food sources of vitamin D, and the bones in sardines are an excellent source of calcium. Both these nutrients are key to improving bone health and fighting osteoporosis – a common problem for post-menopausal women. Charlotte James (cjhealth.co.uk) is a health coach and nutrition advisor
Coffee and sugar-laden snacks aren’t a sustainable solution to tiredness. Here are the nutritionist-approved foods to add to your shopping basket and your weekly menu instead
Feeling a little under par? Lacking in vim or va va voom? However you want to phrase it, most of us frequently struggle with fatigue and fluctuating energy levels. And while a coffee or a quick sugar boost can get us through, these end up sabotaging us in the longterm. Instead, choosing the right foods can play a crucial role in supporting sustained energy throughout the day. We’ve asked expert nutritionists to choose their favourite fatigue-fighting foods. According to certified nutritionist Kerry Torrens, “The best strategy is to make sure most of your diet includes low-GI, complex carbs alongside plenty of protein.” Complex carbohydrates, such as wholegrains, oats, pulses, nuts and seeds, release glucose into the blood steadily. This helps to avoid spikes of energy, which tend to be followed by a low, or crash, instead providing a consistent source of energy. There are other key nutrients, such as B vitamins and the minerals magnesium and iron which also play an important part in how the body harnesses and uses energy from food. Expert interviewees: Nicola Shubrook, owner of clinic Urban Wellness, registered nutritionist and certified functional medicine practitioner Kerry Torrens, registered nutritionist, member of the British Association for Nutrition and Lifestyle Medicine, and a member of the Guild of Food Writers Jo Williams, registered nutritionist with a specialism in public health 1. Oats Oats are a complex carbohydrate, providing a steady release of energy which helps prevent the blood sugar crashes that can lead to fatigue. They’re also high in a soluble fibre called beta-glucan. Nutritionist Nicola Shubrook explains: “Beta-glucan is also beneficial in helping us manage our blood sugar levels, with studies suggesting it helps to lower levels of blood glucose after a meal and improves our sensitivity to the blood sugar-managing hormone, insulin.” Check out our healthy oats recipes for lots of inspiration, including these blackberry baked oats. 2. Spinach Spinach is rich in iron, a mineral vital for the production of haemoglobin, which transports oxygen in the blood. Low iron levels can lead to tiredness and lethargy. Spinach also contains magnesium, which can help with energy and sleep. “Spinach has long been regarded as a plant that can restore energy, increase vitality and improve the quality of the blood,” says nutritionist Jo Williams. “There are good reasons for this, including its iron content. Iron plays a central role in the function of red blood cells, helping transport oxygen around the body, supporting energy production and DNA synthesis.” We've got plenty of spinach recipes to try from risottos and pasta bakes to healthy omelettes and vibrant curries. 3. Eggs As a protein source, it doesn’t get much better than eggs – a ‘complete’ protein, containing all nine essential amino acids. One of these, leucine, is particularly beneficial for energy production. Eggs also provide B vitamins, such as B12, which are necessary for converting food into usable energy. “All the B vitamins, with the exception of folate, are involved in one or more of the steps that transform the food you eat to the energy your cells use,” explains Kerry. The yolks are the best bit for vitamins B12 and D, as well as choline, also important for helping our bodies process food into energy.” 4. Bananas “Since they have a low water content, bananas typically have more calories as well as a higher sugar content when compared to other fruits,” says Jo Williams. “They contain sugar in the forms of sucrose, fructose and glucose in combination with fibre, which allows them to supply an instant, yet sustained boost of energy.” What’s more, the electrolytes contained in bananas mean they may be just as effective as a sports drink. Browse our banana recipes for plenty of banana bread ideas, plus pancakes, muffins and more. 5. Greek yogurt Greek yogurt provides that magic combo of protein and carbohydrates, helping to keep you fuller for longer and stabilise blood sugar levels. It also contains probiotics, helpful for a healthy gut, which itself can improve nutrient absorption and energy levels. 6. Lentils Lentils might just be the pick of the energy-boosting bunch. An excellent plant-based source of protein, complex carbohydrates and iron, these nutrients will help stabilise blood sugar and provide long-lasting energy. The iron content also helps prevent anaemia-related fatigue, especially in vegetarians and vegans. “Legumes in general have a low glycaemic index (GI) which slows the rate at which the energy they supply is released into the bloodstream. This helps improve blood sugar management,” adds Kerry. 7. Pumpkin seeds Pumpkin seeds are rich in magnesium and zinc, both important minerals to keep you feeling on top of your game. “Magnesium plays a number of roles in energy production, so no surprise then that low levels are associated with physical and muscle fatigue,” says Kerry. “And people with chronic fatigue may be low in zinc, it acts as co-factor helping to restore energy pathways.” We've blitzed up a pumpkin seed butter to spread on rye toast for a healthy snack, or try scattering them over a healthy salad. 8. Blueberries Perhaps the original ‘superfood’, is it any surprise that these little berries are also helpful for energy levels? According to nutritionist Jo, “Blueberries are both low in sugar and a good source of fibre; as a result, they have a low glycaemic index (GI). This, together with their high flavonoid content, may help improve insulin sensitivity, which is important for managing blood sugar levels.” 9. Oranges Oranges are famous for vitamin C, and this is a nutrient that can help reduce tiredness. The natural sugars in oranges provide a quick energy boost, while the fibre content slows absorption, preventing a rapid drop in energy. But perhaps more material in terms of fighting fatigue, is the way that vitamin C and citric acid synergise with iron. According to Nicola, these nutrients are “Two compounds which, when consumed with iron-rich foods, improves our uptake of this important mineral.” 10. Dark chocolate While frequent, high-sugar foods aren’t advised, a couple of squares of dark chocolate is very much on the good list, says Kerry. “It contains a chemical called theobromine which can boost energy and support your mood.” There’s also a small amount of caffeine” “Being a stimulant, caffeine speeds up the messages between your brain and body. Consumed in small amounts and as part of a balanced diet it may help support alertness, increase energy availability and reduce your perception of fatigue.” This isn’t an excuse to cut loose, however. “As dark chocolate is high in calories, saturated fat and potentially sugar, your intake should be moderated,” adds Nicola. “20g of high-cocoa, minimally processed dark chocolate (about six small pieces or two large squares) can still form part of a varied, balanced diet.” Incorporating these foods into your daily diet can help provide a steady supply of energy, reduce the risk of nutrient deficiencies that contribute to tiredness, and support overall well-being. Remember that hydration, regular exercise, and adequate sleep are also essential for maintaining energy levels. By choosing nutrient-dense, whole foods, you can help your body perform at its best and keep fatigue at bay. More wellbeing guides The gut-hormone connection: how food affects every area of your health Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired How to follow a plant-based diet 5 Mediterranean foods for better health
What men are getting right (and wrong) as they get more health conscious
The latest men’s health diagnosis: progress made, but mistakes still looming
Gym memberships are up, conversations about male mental health are less taboo, and we’re finally acknowledging that diet matters more than just “smashing the cardio.” There has been a definite sea change in the way men approach health. Fitness has gone mainstream – no longer a punishment for a heavy weekend, but a lifestyle that shapes how we eat, train, sleep, and recover. That’s the good news. But for every smart move men have made, there’s still a blind spot, a habit, or a cultural hang-up that holds us back. From skipping GP appointments to misusing supplements, we’re progressing - but not quite nailing it. Here’s where we’re at, what we’re getting right, and the common mistakes still tripping us up. Doctor's appointments: unfinished business We talk a better game these days about health. Men’s mental wellbeing is discussed openly, testosterone and heart checks crop up in pub chats. But when it comes to the dull, administrative business of booking a GP appointment, men are still miles behind. According to the April 2025 ONS Health Insight Survey, just 33.5% of men will have contacted their GP in the past month, compared to 45.8% of women. The gap extends elsewhere: men are less likely to be registered with a dentist, less likely to pick up prescriptions, and less likely to attend hospital outpatient appointments. “Men are more likely to delay help-seeking until symptoms interfere with daily function,” says Paul Galdas, professor of men’s health at the University of York. By then, what started as something minor can be something major. Why the reluctance? It’s part of the male culture still. An NHS survey found nearly half of men felt pressure to “tough it out,” while a third worried about appearing weak. “Society associates masculinity with traits like self-reliance, independence and not showing vulnerability,” explains Prof Brendan Gough, social psychologist at Leeds Beckett University. The fix: It doesn’t have to be dramatic. Book appointments in advance. Use online systems or telehealth if you’re too busy with work. Tie in check-ups to existing routines – work commutes, errands, lunch breaks. And above all, treat them as you would any important meeting. Weight loss: from abs to longevity A decade ago, weight loss for men meant crash diets, endless cardio, and chasing six-pack abs. Today, the picture is healthier. Many men now recognise belly fat as more than a cosmetic issue – it drives ageing, lethargy, diabetes, and heart disease. “Events like Hyrox, CrossFit, and parkrun have given men new, performance-based reasons to stay in shape,” suggests Joe Warner, personal trainer and creator of the NewBodyPlan. “Training is no longer punishment – it’s a lifestyle; the direction is good.” But plenty of mistakes remain. Men still overestimate the role of exercise in fat loss and underestimate nutrition. “The Saturday 5k, followed by pints and burgers, is alive and well,” adds Warner. “So is the ‘go hard or go home’ gym mentality – which increasingly ends in injury as we age.” Then there’s the rise of GLP-1 injectables such as Ozempic. “These drugs are revolutionary for people with obesity, but they’re no free pass,” says Warner. “GLP-1 medications should always be combined with resistance training to preserve muscle mass. Stop the injections, and without lifestyle changes, the weight – and often more – comes back.” The fix: Sustainable fat loss doesn’t come from quick fixes. Nail the basics – diet, strength training, sleep, stress management – and the results will follow. Shortcuts? They almost always disappoint. Strength training: right priority, wrong execution Men deserve credit here: strength training has become a central pillar of health. Unlike previous generations, we understand that lifting weights isn’t just for bodybuilders. It’s vital for maintaining muscle, bone density, and metabolism as we age. But where we tend to go wrong is ‘ego lifting’. Chasing personal bests without mastering form. Focusing on chest and arms while ignoring mobility, posture, and legs. Cardio is often neglected too, even though heart health remains the most important factor in male longevity. The fix: “Keep lifting, but train smart,” says Warner. “Prioritise movement quality, balance strength with cardio, and build longevity – not just biceps.” <img src="https://images.immediate.co.uk/production/volatile/sites/2/2025/09/GettyImages-2160216396-49a032d.jpg" width="724" height="483" alt="Yoga mat and dumbbells on floor with shadow sunlight. Fitness, wellness and home work out concept. High angle view with copy space" title="Yoga mat and dumbbells on floor with shadow sunlight. Fitness, wellness and home work out concept. High angle view with copy space" /> Protein fixation: too much of a good thing Protein is the king nutrient in men’s health, and rightly so. It repairs muscle, supports hormones, and aids satiety. Men have clearly got the message – average intake is 87.4g daily, above the recommended amount. But more isn’t always better. “Protein has become shorthand for good health, but many of the products we see – cereals, bars, drinks – are ultra-processed and bring little beyond protein itself,” says Rob Hobson, nutritionist and author of Unprocess Your Life. “Protein is important, but it shouldn’t crowd out balance and variety.” Overdoing it (above 3g per kilo of bodyweight) can strain kidneys, raise blood lipids, and cause dehydration. The real win isn’t sheer quantity – it’s quality. The fix: Protein is essential, yes. But chasing ever-higher grams misses the bigger picture. “Prioritise whole food sources: lean meat, fish, dairy, eggs, and soy,” says Hobson. “Pair plant-based proteins with carbs for better uptake. Spread intake evenly across the day.” Supplement stacks: evidence vs snake oil The supplement industry has exploded. On the plus side, awareness of nutrition has never been higher, and some supplements are genuinely worth it. Creatine, caffeine, vitamin D, omega-3s – these are backed by robust science. “Creatine monohydrate is one of the most researched supplements and consistently improves strength, power and muscle mass,” says Mayur Ranchordas sports nutritionist and lecturer at Sheffield Hallam University. “Protein powders, recovery shakes, and caffeine can also be practical, evidence-based tools.” Where men go wrong is chasing miracle powders – testosterone boosters, nootropics, or exotic “greens” mixes with little evidence. Worse, many believe supplements can replace a poor diet. They can’t. The fix: Stick to proven basics, source quality-tested products, and view supplements as support – not salvation. “Supplements are the final 5-10% of performance nutrition,” says Ranchordas. “The foundation must always be whole food, sleep, and recovery.” <img src="https://images.immediate.co.uk/production/volatile/sites/2/2025/09/GettyImages-1707808425-1e81391.jpg" width="724" height="483" alt="A woman standing at a table with green pills in her hand. Taking vitamins, macro elements, chlorophyll, spirulina and bioactive supplements to maintain health. Prevention of colds during an epidemic. The first symptoms of incipient menopause are hypotension or hypertension, hot flashes." title="A woman standing at a table with green pills in her hand" /> Respect recovery – the real training zone If training builds fitness, recovery is where it sticks. Too often, men chase the latest gadget – massage guns, cryo chambers, red light therapy – believing they’ll shortcut adaptation. “These tools can provide short-term benefits; reducing soreness or improving circulation,” says Carlos Pinto, personal trainer at Serenity - The Art of Well Being. “But the scientific evidence is mixed, and they should never replace the basics.” Pinto emphasises that sleep, hydration, balanced nutrition, mobility work, and planned rest are the pillars of long-term recovery. “Gadgets can complement, but they shouldn’t create a false sense of progress that leads to overtraining or neglecting body awareness,” he adds. “Mental recovery is just as vital: chronic stress, poor downtime, and high cortisol impair both performance and wellbeing.” The fix: “True recovery isn’t complexity, it’s consistency,” Pinto says. “Listen to your body, prioritise fundamentals, and supplement with tools only when they enhance motivation or fit your routine.” The bottom line Men have come a long way. We train more intelligently, value recovery, talk about mental health, and understand nutrition better than ever before. The direction of travel is positive. But the fundamentals remain unchanged: book the doctor’s appointment, eat a balanced diet, train smart, recover properly, and don’t be seduced by shortcuts. More wellbeing guides The gut-hormone connection: how food affects every area of your health Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired How to follow a plant-based diet 5 Mediterranean foods for better health
I’m a health editor about to turn 50. Here’s what I wish I could tell my younger self
Whether it’s attitude, knowledge or both, much of what shapes us in midlife would have been invaluable in our twenties too. Our writer shares her advice – and that of other experts – around everything we wish we’d known when younger
There’s something about celebrating a big birthday that makes you look back and take stock of your life. My 50th is on the horizon and it’s made me realise how much I’ve learned along the way – and how much easier life in my twenties would have been if I’d known then what I know now. Some of these are external, like buying a property when you could still get a 100% mortgage. But some are internal, such as knowing your worth or when to say no. So here’s all the advice I wish I’d had in my twenties. From beauty tips to setting boundaries, I hope there’s something here that you find helpful, whether you’re 25 or still feel like you are. Food should be fun, not functional I turned 20 in the mid 90s, slap bang in the era of skinny chic and the Atkins diet. Food wasn’t something to savour, it was just a collection of nutrients: carbs – bad; fat – worse; vitamins – what? I thought I was fat (sidenote: you are never as fat as you think you are) and would often skip meals. Jenny Tschiesche, nutritionist and cookbook author, says she felt the same pressure in her twenties. “I wish I hadn’t focussed so much on my weight – I equated being slim with being healthy,” she says. “But health isn’t about the number on the scale. It’s about strength and energy, and supporting your body for the decades ahead.” Luckily, Jamie Oliver came along in 1997. He made cooking cool but also made us understand that food was a pleasure to enjoy. Today, I love the fact that so many young men and women love to cook, and are far more knowledgeable about what they put into their bodies. But there’s still a risk we can see food as fuel, not fun. Jenny says: “You should be eating in a way that supports strong bones, a healthy metabolism and steady energy, so prioritising whole, nutrient-dense foods like colourful vegetables and lean proteins. But don’t lose sight of the bigger picture – eating is about nourishing your body and enjoying life, not checking off a tick list.” In other words, eat the damn burger. Especially as protein helps support muscle mass, which naturally declines with age. Don’t judge yourself via social media One thing I’m very pleased wasn’t around in the 90s is social media. I could make all my mistakes in private and there were no influencers telling me what outfit to wear, how to restock my giant fridge or showing off their 12-step skincare routine. But young women today are bombarded with this type of content. Lucy Sheridan, a comparison coach, says: “Influencers and brands don’t just sell us clothes anymore; they sell us bodies and lifestyles and entire identities. The ‘inspiration’ we get fed can be useful but it’s also exhausting. You’re not only comparing what milestone you’ve reached, but also how quickly you got there.” For example, if you moved into your own place at the age of 28 – either renting or buying – you might beat yourself up because you believe you should’ve got there at 27. “That’s the kind of cruelty comparison deals out,” says Lucy. But how do you stop comparing yourself to others and start to build self-confidence? “A simple but powerful practice is to check in on your values twice a year. Once, around your birthday and again six months later,” Lucy says. “Ask yourself, what matters to me right now? What behaviours do I respect in myself and others? How can I live those more? Holding yourself gently accountable to those answers will start to build your self-confidence, brick by brick.” It pays to know your worth Women of any age struggle to ask for more money in job interviews or push for a well-deserved pay rise – research shows 55% of us in the UK have never negotiated over our salary. There are many reasons for this, from social conditioning to women working in traditionally lower paid roles like cleaning, plus the gender pay gap. It does feel scary asking for extra money, especially at the start of your career, but I wish I’d been brave enough to challenge some of the low salaries I was stuck on in my twenties. Rather than simply asking for it outright, Danni Hewson, a financial expert from AJ Bell, says you need to pick your moment. “If your employer is in financial difficulty, they’ll be unwilling to listen your request. But other dates, like before the new financial year or around your work anniversary, may be more opportune moments,” she says. It’s also worth collecting some evidence to back up your request. Danni says: “You know if you’ve put in extra hours to successfully deliver a project but does your boss? Don’t be shy about spelling out all the reasons you’re worth more. It might feel uncomfortable but writing everything down makes it easier to pitch your pay rise.” I also wish I’d put more money into a savings account but it’s never too late to start. Charlene Young, a personal finance expert, says: “You don’t need a big lump sum – saving little and often can be just as powerful. A pension should be key but investing in a stocks-and-shares ISA is also tax-free and you can still take your money out.” <img src="https://images.immediate.co.uk/production/volatile/sites/2/2025/09/GettyImages-2194273330-95b766d.jpg" width="724" height="483" alt="Cropped shot of business people standing in a modern office, shaking hands after having a successful meeting and reaching an agreement. Welcoming new hire. Celebrating success and achievement." title="Handshake for successful partnership and business agreement" /> Trust your face, not trends Leave your eyebrows alone. Honestly. It’s not worth plucking or waxing them into whatever shape is fashionable this year (this advice also applies to your bikini line). I never went full Pamela Anderson in the 90s but I never quite managed to grow my eyebrows back to their full glory in the years after. “It’s tempting to follow the latest brow trend but your eyebrows are for life, not just a season,” says Aisha Joseph, senior beauty therapist at Strip Hair Removal Experts in London. “Step away from the tweezers and leave any shaping to the experts.” A brow technician (another thing I’m grateful for these days) will assess your face shape and see how your brows grow, then use techniques like threading or lamination to create a shape that balances out your face and enhances your natural features. And if you did over-pluck them in the 90s, there’s still hope. Aisha says: “Stop any plucking or waxing right now and start using a brow serum to stimulate hair growth. It can take up to a year for your brows to recover, so be patient.” Or you could keep copying Pammy and go make-up free in your fifties? Lift heavy, live happy I didn’t have social media, smartphones or eyebrows in my twenties but we didn’t have gyms either. Nobody had a gym membership, unless they played squash or something weird, but that changed during my thirties. Today there are at least two gyms on every high street and taking care of your physical health is 100% normal. “In the 90s, gym culture was all about gym bros and looking good, rather than training for fitness or health,” says Thibo David, a performance coach and ex-commando (and Harry Styles’ personal trainer). “But some people today are still training for aesthetic goals, rather than looking after their longevity.” Instead of a quick fitness fix – such as getting in shape for summer or a wedding – Thibo says young women should be training for their long-term health. “Focussing on joint mobility, flexibility and spinal integrity will all help prevent those little niggles like sore ankles or a bad back that stop you exercising as you get older,” he says. Lifting weights was seen as something only men did in the 90s but lots of women now swear by strength training. For those of us in perimenopause or post-menopause, strength training is particularly important to help maintain bone strength and muscle mass. “All you need is a heavy 20kg kettlebell and use it to do squats or deadlifts for about 15 minutes a day,” says Thibo. “Working your leg muscles releases testosterone [as levels drop during menopause], builds muscle and improves your balance, which are all essential for a long and healthy life. Lift heavy, live happy!” <img src="https://images.immediate.co.uk/production/volatile/sites/2/2025/09/GettyImages-2160216396-49a032d.jpg" width="724" height="483" alt="Yoga mat and dumbbells on floor with shadow sunlight. Fitness, wellness and home work out concept. High angle view with copy space" title="Yoga mat and dumbbells on floor with shadow sunlight. Fitness, wellness and home work out concept. High angle view with copy space" /> Be brave and brilliant I was terrified of so many things when I was younger – of leaving a bad relationship, of calling out bad behaviour at work, of telling someone I was falling in love with them – but I didn’t have the guts to do it or the knowledge that I’d be okay. Lucy says taking risks is a key part of figuring out who we are but it is so much harder to do when we’re younger. “I wish I’d taken more risks in my thirties because the mistakes I made ended up being the making of me,” she says. “They built my resilience, gave me skills and stories, and opened doors I didn’t even know existed.” You could try taking small risks – like going to a new sandwich shop or walking home a different way from work – and build up to bigger life decisions. For me I had no choice – I was made redundant, broke up with my partner, sold my house and moved to Australia all in the same year. It was the best thing that ever happened to me. Today, I have far fewer f**ks to give but I think this is due to my age. Older people simply care less what others think of them. But over the years I’ve also found a great quote to live my life by, courtesy of Winnie the Pooh: “You're braver than you believe, stronger than you seem and smarter than you think.” And you are never, ever, as fat as you feel. Additional reporting by Sarah Adams. More wellbeing guides 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 Expert explains: the Mediterranean diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
Blood sugar balance: how managing blood glucose levels can boost your health
Holistic nutrition coach Meredith Mann shares advice and recipes for balancing your blood sugar, and explains how this can boost your energy and wellbeing
What is blood sugar balance and why does it matter? Your blood glucose level refers to the concentration of glucose (sugar) in your bloodstream. Certain foods like white bread, white rice and simple (refined) carbs ramp up blood sugar levels, later causing an energy slump that will trigger a craving for more carbs. It can feel like a vicious cycle. However, when we eat complex carbs, healthy fats, fibre and protein, our bodies respond with a steady increase in blood sugar and no slump. When we eat this way, our blood sugar is naturally in balance, which means we can maintain a healthy weight and have sustained energy. Blood sugar balance is also critical for maintaining overall health and wellness. Over time, if blood sugar levels continue in the spike-crash cycle, it can contribute to inflammatory diseases, like type-2 diabetes and heart disease, as well as affecting the brain and immune system. Imbalanced blood sugar also impacts our ability to burn fat. This is because the hormone insulin signals the body to store calories as fat. So, if your insulin is always elevated, it’s going to be more difficult for you to lose weight. Keep in mind, blood sugar levels are always individual, and how one person responds to certain foods can be very different to another. Symptoms of blood sugar imbalance Intense cravings, anxiety, mood swings and weight gain. What are the hunger hormones? There are four hormones that control our appetite: insulin, glucagon, leptin and ghrelin. Each of these has a job and will tell if you’re full or satisfied. When they can’t act effectively, your body can’t recognise when to eat and when to stop – this often results in blood sugar imbalance. Of course, some people have medical conditions, like type-2 diabetes, which affects their ability to make enough insulin. If you suspect you may have a more serious health issue, it’s important to see a GP. What can you do to help? The solution to achieving blood sugar balance and enabling these hormones to do their jobs is eating a balanced meal – this doesn’t mean restrictive diets with zero fat, carbs or calories. Protein is important when it comes to blood sugar as it fills you up and helps to control your appetite, reducing your craving for sugary foods. Healthy fats delay the absorption of carbs, which leads to a slow and gradual increase in blood sugar levels, while fibre prevents rapid spikes after a meal. Try building your meals with these components and eat in this order to reduce risk of a blood sugar spike: fibre, protein, fat and complex (unrefined) carbs. Interestingly, when you eat this way, you line your stomach with fibre and protein, before taking in any carbs. This doesn’t mean you should be too regimented – it’s more about being mindful when you can. Foods like cruciferous and root vegetables, proteins from meat, eggs, high-quality grains and some dairy can all be part of a blood sugar friendly diet, too. Get moving Physical activity, even in the form of a short walk, can enhance your body’s sensitivity to insulin. When this happens, you can better process glucose. Exercising also makes more room in your muscles to store excess glucose and prevent a post-meal spike. Aim for 10-15 minutes of light movement, like walking, within 30 minutes of eating. Sleep better When you sleep poorly, it leads to insulin resistance, raised cortisol levels and inflammation, all of which affect blood sugar. If you’re tired, you’re more likely to crave sugary foods. While what you need is a good night’s sleep, your body and brain want energy, and sugar is the quickest (although not healthiest) way to get it. Work on establishing a bedtime routine to get a good night’s rest. Manage stress When you feel stressed, the body releases cortisol and adrenaline, both hormones that elevate blood sugar levels. Long-term stress can make it difficult to bring them back down, even if you’re eating right and exercising. Incorporate stress relief into your day with breathing, meditation and yoga. Remember to go easy on yourself when making diet and lifestyle changes rather than adopting an all-or-nothing approach. Aim for progress in small steps, not perfection. More wellbeing guides The gut-hormone connection: how food affects every area of your health Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired How to follow a plant-based diet 5 Mediterranean foods for better health Meredith Mann is a certified holistic nutrition coach who specialises in metabolism and fat loss. Follow her on Instagram @thepeachiespoon
The menolicious method: eating for better health
Follow these easy steps for a diet that will tackle the symptoms of menopause and mid-life, from Mariella Frostrup and chef Belles Berry
Focus on nutrient-dense foods For bone health, include dairy products, fortified foods, leafy greens and fatty fish. Support muscle mass with lean meats, beans, lentils, nuts and tofu. Choose unsaturated fats and oils. Omega-3 fatty acids (found in fish, walnuts and flaxseeds) may help reduce inflammation and mood swings. Aim for two portions of oily fish a week. Balance blood sugar Significantly increase your intake of fresh fruit and vegetables – half of your plate should be made up of vegetables or salad. Avoid refined carbs and sugary snacks and drinks. Instead choose fibre-rich foods, such as wholegrains (brown rice, oats, bulgur wheat), lentils, seeds, fruits and vegetables. Include phytoestrogens Incorporate soy, flaxseeds and legumes into your diet, as these ingredients have mild oestrogen-like effects in the body, potentially easing symptoms like hot flushes. Hydration Drink plenty of water to combat dryness and bloating. Limit triggers Reduce your intake of salt, caffeine, alcohol and spicy foods, which can exacerbate hot flushes and sleep disturbances. Ensure you are having some alcohol-free days, too. Regular exercise Ensure you get daily exercise, like a walk, swim or run. Strength-based exercises twice a week also help maintain bone density and muscle mass. Yoga or pilates will keep you flexible and balanced. This is an edited extract from Menolicious: Eat Your Way to a Better Menopause by Mariella Frostrup and Belles Berry. Published by DK RED, £22. Out now. Photographs: Dan Jones. Key nutrients to include in your diet Collagen When we’re approaching menopause, our bodies produce less collagen (a protein essential to the health of our joints, skin, hair and more). Skin-on chicken and wild salmon, bone broth and beef are good sources, while zinc and vitamin C can help stimulate the body’s natural collagen production. Calcium and vitamin D As our bone density decreases with age, the calcium and vitamin D found in dairy products (and fortified plant-based alternatives) are important for maintaining bone health and reducing the risk of osteoporosis. Magnesium Playing a critical role in bone health, muscle and nervous system function, it’s important to keep up your magnesium intake to reduce bone loss, mood fluctuations and sleep disturbances. Eat plenty of nuts, seeds, dried fruit and dark green leafy veg. Protein Muscle mass can decline during menopause and protein helps preserve it. It’s also needed for mood, energy and bone strength, so eat lean meats, fish, eggs, legumes and tofu. Pre and probiotics Gut health is closely linked to mood regulation and cognitive function, which may help manage menopause-related mood swings. Probiotics can also support your immune system, which is important during hormonal changes. Prebiotic foods include garlic, bananas, asparagus, onions, leeks and flaxseeds, while fermented foods like yogurt, sauerkraut, tempeh and miso contain probiotics. Phytoestrogens These plant compounds have a mild oestrogen-like effect in the body when consumed regularly over two to three months and may ease symptoms like hot flushes. They’re found in soy (opt for whole sources like tofu, tempeh or edamame, rather than processed products), flaxseeds and legumes. More wellbeing guides 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 Expert explains: the Mediterranean diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion Mariella Frostrup is a broadcaster, journalist and menopause activist who has collaborated with chef and the great taste company founder Belles Berry on Menolicious to help women ease symptoms of the menopause through food. Follow Mariella on Instagram @mariella_frostrup and Belles @bellesberrycooks.
What’s your bubble tea obsession doing to your body?
Find out what makes bubble tea so popular, and why this sugar- and calorie-laden drink might be better off called a dessert
For more wellbeing guides, check out our 10 ways to boost energy and our health expert guide to serotonin – what it is and how to boost it for your health. From our social media feeds to our high streets, bubble tea is everywhere right now and is popular with children and adults alike. But what is it doing to our health? Dietitian Juliette Kellow takes a look. “Bubble tea is a global phenomenon. It’s trendy, it’s Instagrammable, and it makes me feel more connected to the world when I drink it,” says a member of Durham University’s former Bubble Tea Society. You only have to take to social media to see how popular it is – #bubbletea has millions of posts across Instagram, Facebook, and TikTok, spreading its popularity far and wide, particularly amongst teens and young adults. What is bubble tea? Originating in Taiwan in the 1980s, bubble tea – also called boba tea or pearl milk tea – has travelled from East Asia to all parts of the world, including the USA and Europe. The UK has certainly embraced the trend, with more than 1,800 bubble tea shops and cafes on high streets, pop-up stands at festivals and even appearing at weddings. There are also DIY kits in supermarkets and online. It’s an important player in the drinks market – and one that’s set to grow. According to Fortune Business Insights, the value of the UK bubble tea market will rise from almost £51 million in 2024 to £88 million by 2032. What’s your bubble tea order? Traditional bubble tea is made with black tea, milk, sugar and chewy tapioca pearls, also known as boba. Shaken with ice and served in a cup with an extra-wide straw, the pearls sink to the bottom, ready for slurping up. Despite the name, bubble tea isn’t fizzy: the ‘bubbles’ are the frothy foam created when the drink is shaken – not the tapioca pearls as many assume. But bubble tea has rapidly evolved. Today, there’s a huge range of milk- and fruit-based drinks in countless flavours and colours, made with all kinds of ingredients. With so much choice, what impact does this modern take on tea have on health? The answer depends on the chosen ingredients… Tea Black, green (including matcha), white and oolong tea are all used in bubble tea and are rich in polyphenols – natural plant compounds that act as antioxidants. One group, called flavanol-3-ols, has been shown to lower blood pressure and improve the function of blood vessels, possibly explaining why studies show higher tea intakes are linked to a reduced risk of cardiovascular disease and stroke. Drinking tea has also been associated with a lower risk of type 2 diabetes, less depression, anxiety, and sleep disorders, better cognitive function, and stronger bones in postmenopausal women. However, tea (including green) contains caffeine – around 75mg in a mug – which may affect sleep. The NHS advises limiting caffeine to 200mg in pregnancy and recommends young children avoid tea. Tea also hinders the absorption of iron. Milk Providing protein for muscles, calcium for bones and iodine which helps brain function, cows’ milk is a nutritious choice. Especially for UK teens, who have especially low intakes of calcium and iodine. Plant-based alternatives like soya, coconut, almond and oat provide different flavours and nutrients, and may be fortified with calcium, B vitamins and vitamin D. Soya is rich in protein; coconut milk is high in calories and saturated fat. It's worth knowing that many bubble teas replace milk with non-dairy creamers as they’re cheaper, last longer and often flavoured. Unlike milk, they add minimal nutrients, contain added sugar and are high in calories as well as saturated fat as they’re made from coconut or palm oil. Tapioca pearls and popping boba Tapioca pearls are made from tapioca starch (which comes from cassava, a starchy root vegetable), cooked in syrup for sweetness. They’re often swapped for popping boba – fruit-flavoured spheres made from water, sugar, flavourings and gelling agents, which create a thin skin that bursts or ‘pops’ to release liquid when bitten into. Studies show chewing improves satiety and reduces hunger, but whether the chewy texture of tapioca pearls makes bubble tea more filling than other drinks has yet to be researched. It's bad new for the bubble fans – tapioca pearls and popping boba are high in refined carbs and low in fibre, vitamins and minerals, so push up calories and sugar without adding nutrients. Popping boba alone can add 50-70kcal and 10g sugar – around 2½ sugar cubes – to drinks. As the NHS recommends we have no more than 30g a day, that means one third of your daily sugar intake goes on a bubble tea. Sweeteners and flavoured syrups Bubble tea is often sweetened with sugar, maple syrup, honey or flavoured syrups like chocolate, coffee, mango, passionfruit, cherry, lychee, kiwi, peach, dragon fruit, strawberry, pomegranate, and watermelon. These add calories and sugar, but no other nutrients. Fruit syrups usually contain little or no fruit juice, and are mostly mixes of sugar, water, additives and flavourings. Just two tablespoons of syrup can add 36g sugar to bubble tea, exceeding the 30g daily limit. Sugar-free sweeteners help to reduce calories and sugar. Toppings and extra ingredients Bubble tea can be loaded with jelly, egg pudding, sauces, biscuit crumbs, cream – and even alcoholic twists with gin, vodka or rum. These extras raise calories, sugar and fat without nutrients. How bubble tea affects health Tea and milk are healthy choices and add fluid to your diet. However, the other ingredients in bubble tea can mean a lot of extra calories, sugar and fat but few nutrients, making it closer to confectionery or a dessert than a drink. For example, a regular (500ml) Jasmine Milk Tea from popular chain Bubble CITea contains 417kcal, 12g saturates and 46g sugar – more than a fifth of daily calorie needs, 60% of recommended saturates and 1½ times the amount of added sugar. That’s more than a 50g chocolate bar (260kcal, 9g saturates and 28g sugar). Fruit teas are lower in calories and fat free but still loaded with sugar. A healthy-sounding regular fruit tea from Bubble CiTea contains 165kcal and 39g sugar – more than a can of cola (140kcal and 36g sugar). This means drinking bubble tea regularly can stack up the calories, increasing the risk of obesity and its associated health problems such as type 2 diabetes, heart disease and certain cancers. The Scientific Advisory Committee on Nutrition confirms that frequently consuming sugary drinks – which bubble tea can be described as – increases the risk of type 2 diabetes and leads to greater weight gain in children and teens compared with sugar-free drinks. One study even suggests bubble tea may contribute to childhood obesity. Frequent sugar intake also makes tooth decay more likely. Thanks to ingredients like tapioca pearls, popping boba, creamers, syrups and toppings, most bubble teas count as ultra-processed foods (UPFs), which have been linked to obesity, type 2 diabetes, heart disease, poorer mental health and some cancers. However, it’s still unclear if the risk is from processing itself or the high fat, sugar and salt content of UPFs. Research on the health impact of bubble tea is scarce. Two Chinese studies link higher intakes to depression and anxiety. However, it’s impossible to say bubble tea alone is responsible for this – many other factors may explain this, for example, studies have connected high sugar intakes to depression. More research is needed to truly understand how drinking bubble tea affects health. Ingredients aside, portions are also important. Some drinks reach 700ml – more than three mugs of tea or two cans of fizzy drinks – further boosting calories and sugar. Meanwhile, many bubble tea shops provide no, limited or confusing nutrition or ingredients information, making it harder to identify healthier options. Marketing with wholesome names and fruit-filled images can also mislead, suggesting that drinks are nutritious or count towards your 5-a-day. How to make a healthy bubble tea order Fortunately, as bubble tea can be customised, it’s possible to make drinks healthier. Here’s how… 1. Pick the smallest cup size 2. Choose milk (ideally low-fat or soy) rather than creamer to add nutrients, and reduce calories and saturated fat 4. Ask for fewer tapioca pearls or popping boba and less syrup, or use lower-sugar sweeteners to cut sugar 5. Skip toppings like jelly and sauces – add fresh fruit if available For a truly healthy drink, stick with a regular mug of tea made with semi-skimmed milk – less than 20kcal, minimal fat, no added sugar, a few nutrients and a big dose of health-promoting antioxidants!
The best Pilates exercises to try (and how to know you’re doing them right)
Pilates is great for strengthening your core and back muscles – find out how to begin with these beginner moves
Struggling with an aching back? Or can’t seem to master decent posture? Perhaps your stomach isn't changing, no matter how many sit ups you do? A weak core and back may be to blame for your niggles, slouches and stubborn midsection. Luckily, that’s where Pilates comes in. Read on to discover how to perfect your posture and four Pilates exercises to try. For more like this, check out the exercises you should be doing for weight loss and 5 stretches that will cure your tech neck. Rather than fast, sweaty workouts that push your body to extremes, Pilates is all about controlled movements that strengthen the deep muscles in your core. Working these muscles helps to improve your posture and create a stronger, more stable and mobile middle. This in turn can help to keep any back pain at bay. Another added bonus? Strong core muscles can even help your tummy to appear flatter and more toned. “Pilates can help shape the waist by creating a stronger mid section,” says Helen O'Leary, physiotherapist and clinical director at Complete Pilates. “It works every major core muscle, not just your six-pack. It also targets your transverse abdominis (the deeper internal corset muscle), obliques, which run down the side of your core, pelvic floor, diaphragm and even small spinal muscles that support your back. Together, these muscles stabilise your body, protect against injury and make everyday movements so much easier.” Want to strengthen your back and flatten your stomach? These Pilates exercises are a great place to start, with expert guidance to nail your technique. Perfect positioning You don’t need to be a bendy ballerina to do Pilates. Once reserved for dancers and rehab clinics, it’s now accessible to everyone. But to really feel the benefits, good technique is crucial. “The strong intentional exhale happens during the hardest part of the movement, helping you ‘knit in’ the ribcage, draw your belly button back towards your spine and activate the deep core,” says Fiona Kavanagh, a personal trainer and Pilates instructor. Then, inhale through your nose on the easier part of the move, expanding your ribcage. Pelvic placement is also important.“Some Pilates exercises are done in neutral placement – where the natural shape and curves of the lower back are maintained – and others in an imprinted placement,” explains Fiona. Imagine lying down with bent legs and a grape underneath your lower back. “Draw the abdominals in and engage your obliques, so that the lower back is touching the grape, but without squashing it. That's an imprinted spine. Personally when I’m doing abdominal exercises, I work in imprint,” adds Fiona. "I like to feel my abs working hard, while my lower back feels completely stress free." Another important Pilates tip: draw your shoulder blades back and down, keeping them relaxed. Avoid shrugging at all costs. “To avoid neck tension, imagine an orange or small grapefruit between your chin and chest to maintain the natural distance between two,” says Fiona. “This is so important when doing core exercises that involve lifting your head off the mat, such as the loaded rollup. A small head nod is enough, guiding your chin down towards your chest and moving with the spine, not over using your neck flexors.” By nailing your technique, you'll fire up your 'powerhouse', aka your core, setting yourself up for better posture, a strong back and a more toned middle. 4 Pilates exercises to try today Roll out your mat and prepare to feel the burn. Aim to do these moves three times a week, completing 60 to 90 seconds of each exercise. The loaded rollup What it does: Strengthens core and spine and improves posture. How to do it: Lie on your back with arms reaching up to the ceiling. Lock your heels to the ground and keep your spine in a neutral position. Inhale and lift your chin towards your chest. Take a deep exhale, roll your spine up, one vertebra at a time and reach your arms up to the sky. You should be seated upright with your legs out straight and arms overhead. Take another inhale, then exhale, roll your back down one vertebrae at a time, slowly. Perfect your form: Keep your heels locked to the ground and neck relaxed. Too challenging? Bend your legs, build your confidence and then try again with straight legs. Pilates dart What it does: Sitting at a desk or hunching over your phone all day encourages a rounded spine; this move helps to reverse that curve, strengthening your back. How to do it: Lie on your stomach with hands down by your side, palms up. Look at the floor and hover the tip of your nose away from it. As you inhale, reach your hands towards your feet and let your upper back lift. Reach your legs away at the same time and allow them to stay straight. Pause at the top and start to pulse your arms, keeping them straight. Start with 20 seconds and increase to up to a minute. Perfect your form: “Press your pubic bone into the floor to support your lower back, rather than tucking it under,” says Helen. Loaded deadbug What it does: Builds a stronger middle, steadies your balance and forces you to concentrate. How to do it: Lie on your back, arms reaching directly overhead to the sky so you can see your hands. Move your legs into a tabletop position so your hips and knees are both bent at 90-degree angles, shins parallel to the floor. Knees should be stacked over hips. Imprint your spine on the mat. Inhale to prepare, then as you exhale, reach one leg out into a single leg extended position and reach your opposite arm behind you away from the body. Come back to your start position and repeat on the opposite side. Perfect your form: Noticed your back arching off the floor? That usually means your core isn’t fully engaged which takes the work away from your abs and puts strain on your lower back. “Your legs are probably dropping down too low. Lift them a little higher, nowhere near the floor and draw your rib cage in,” advises Fiona. The chest lift What it does: Not just for your abs, this move trains your deep core and back muscles too, building a strong, flexible trunk. How to do it: Lie on your back with knees bent and feet flat on the floor. Stack your hands on top of each other and rest them behind your head. Exhale to allow your ribs to drop and for your head, neck and shoulders to rise up. Keep going until you feel your tail bone start to roll under and your lower back to flatten towards the floor. Increase the challenge and take your arms behind your thighs to pull yourself up a little more. See if you can maintain this height as you take your hands back behind your head and slowly lie back down again. Perfect your form: “Breathe out as you move; it helps your deep abs, diaphragm and pelvic floor all work together,” says Helen. Good things take time Strengthening your midsection isn’t an overnight thing. “Using the above exercises, when executed with top tier form on a regular basis, you should see results within the first one to three months,” says Fiona. To up the ante, add two or three strength training sessions into your week. These involve working against resistance such as dumbbells, to help build muscle. “This doesn't mean you have to lift really heavy weights but lifting enough that means you struggle from reps eight to 10 in any given set is brilliant,” says Helen. Don’t forget: variety matters. Mixing up your activity keeps your back mobile and helps ward off stiffness. “Try walking, climbing or even paddle boarding,” says Helen. If you stick with it, breathe through each move and focus on quality over quantity, you’ll likely notice a stronger, flatter midsection, better posture, less back ache and more confidence in everyday movement. Pilates is a slow burn, but the results can be really worth it.