10 ways the food you eat affects your brain
Does food influence how you think and feel? We asked a dietitian to explain how different food and drink may influence the brain
Ever wondered how the food you eat affects your thinking? There is no miracle 'brain food' that will make you the next mastermind or completely protect against diseases and age-related disorders, such as Alzheimer's or dementia. However, what you eat – and don't eat – still makes a difference. Below, dietitian Emer Delaney shares insights into which foods we should focus on. Discover our full range of health benefit guides and our mood-boosting recipes, including blueberry baked oats, avocado & black bean eggs and spiced salmon traybake. What is the brain? The most complex part of the human body, the brain is involved in learning and memory, emotion, touch and movement. It controls everything from our breathing, temperature and hunger to our behaviour. Following a healthy diet and lifestyle provides the nutrients and conditions the brain needs to work to the best of its ability. What is a brain-friendly diet? Eating a wide variety of fruit and vegetables provides vitamins, minerals and protective compounds, known as antioxidants, that help to nourish the brain and protect it from a form of damage known as oxidative stress. Research cites the Mediterranean diet for its benefits to brain health. This is a diet high in fruit, vegetables, wholegrains, nuts, seeds and healthy oils and fats, and is believed to help slow the rate of cognitive decline, lower the risk of cognitive impairment and potentially reduce the risk of dementia. How does the food I eat affect my brain? 1. Provides fuel Although the brain accounts for just two per cent of our body weight, it consumes a massive 20 per cent of the energy we get from our diets, making what we eat really important for keeping the brain happy. The preferred source of energy for the brain comes from carbohydrates from wholegrains, starchy vegetables, fruit, rice, potatoes and lactose (the sugar found in milk). These healthy carbs are broken down by the body into glucose, then used by the brain as energy. Without an adequate intake, the brain cannot function correctly – so you may experience brain fog, lack of focus and even irritability. As well as fuelling the brain, glucose helps with the production of the feel-good chemical, serotonin, which is responsible for balancing our mood and relieving anxiety. Some scientists believe refined table sugar – the white stuff you add to tea and coffee, and found in biscuits, cakes and confectionery, may produce addiction-like effects in the brain. However, there are mixed views on this with no conclusive evidence to date. Enjoy wholesome carbs with our recipes for wholemeal wraps with minty pea hummus & beetroot, cod & olive tagine with brown rice, and brown rice tabbouleh with eggs. 2. Builds the foundations Certain fats are key to the brain as they form a crucial component of our cell walls and help nerve cells, called neurons, to function. We know approximately 60 per cent of the brain is made up of a type of poly-unsaturated omega-3 fat called docosahexaenoic acid (DHA). One study showed that levels of DHA may even predict how well children are able to concentrate and learn. Omega-3 fats, containing DHA, are found most notably in fatty fish, like salmon and sardines although nuts, like walnuts, and seeds such as flaxseed may be helpful too. These fats are especially important for brain development in the womb as well as in early childhood. Most brain cells are developed before birth and the rest in the first year of life. This means it’s important to include sources of omega-3 fats during pregnancy and early childhood. There is evidence to suggest that a lack of these fats in the diet may have an adverse effect on cognition and that eating plenty of them may be linked to reduced risk of dementia. Despite these encouraging findings, cause and effect has yet to be established – so again, larger studies are needed before we can determine the exact relationship between the fat we eat and our brain health. To boost the beneficial fats in your diet, try our recipes for sesame salmon, purple sprouting broccoli & sweet potato mash, grilled aubergines with spicy chickpeas & walnut sauce, and apricot & seed overnight chia. 3. Act as co-factors helping the brain function B vitamins as well as vitamins C, D and E are all essential for brain health and development. Research shows that a nutrient-rich diet can mean a lower risk of developing cognitive problems later in life. Vitamins E, C, B1, B6 and B12 play an important role in our nerve cells. Studies also identified vitamins B, E, C and D as being important for brain function. What’s more, the B group as well as vitamin C are essential for energy production in the brain too. Try celeriac ribbons tossed with chard, garlic & pumpkin seeds, kale with chana & coconut and spinach, sweet potato & lentil dhal. 4. Helps the brain adapt Magnesium is a mineral that’s found in foods like avocado, spinach, brown rice and nuts, one of its many uses is that it improves neural plasticity, meaning the nerves are more able to adapt and avoid damage. As a result, consuming magnesium may improve memory, help to fight stress and depression and be crucial for the production of energy and for building neurotransmitters (the nervous system’s chemical messengers). Enjoy our delicious chickpea, spinach and almond butter bowl or our spicy red lentil chilli with guacamole and rice. 5. Influence how we process information We now know there is a two-way communication between our gut and central nervous system. We often refer to this as the 'gut-brain axis', as this describes the link between cognitive and emotional areas of our brain with our gut. There’s been a lot of interest in the role the gut bacteria play in the health and workings of our brains. It’s believed they may influence how we process information, and may be linked to anxiety and depression. A small study involving 20 healthy participants found that, compared to those taking a placebo, people who took a probiotic supplement experienced fewer negative thoughts associated with sad moods. A further study showed that a group of healthy women who ate a probiotic-rich yogurt for four weeks had a reduced emotional response when shown photos of people who were fearful, angry or sad. While these studies are encouraging, they are limited in size and further research is needed before we can draw firm conclusions as to how and why our gut microbes might affect our mood. In the meantime why not include more fermented foods in your diet with our raspberry kefir overnight oats, homemade kimchi and simple sauerkraut? 6. Improve your cognitive performance Get your breakfast right and you may enhance your morning and perform better at cognitive tasks. Aim to switch cereals and toast for lean proteins and beneficial fats. Adding protein in the form of milk, yogurt, eggs or beans will help manage appetite and provide the essential amino acids (the building blocks) needed for cell growth and brain development. Combining these with beneficial fats, such as those found in nuts, seeds and oily types of fish, like salmon, may also help you think more clearly. Try our breakfast egg wraps, superfood scrambled eggs, smoked salmon and lemon scrambled eggs and slow cooker breakfast beans. 7. Optimises focus and concentration The brain is made up of 80% water, which explains why staying well hydrated is important for us to think clearly. If our hydration drops, even slightly, we can start to feel the effects in the form of headaches, fatigue and poor concentration. Read more about hydration and how much water you should drink. 8. Sharpen your thinking Caffeine is consumed all over the world, and is found in a wide variety of food and drinks. In small doses, it is a performance-enhancing substance, acting on the central nervous system to delay tiredness and increase alertness. The caffeine found in tea may be beneficial for cognition in older adults, but may be problematic for those who have trouble sleeping. Human studies have reported better cognitive function amongst tea and coffee drinkers, and a recent analysis of caffeine concluded that it was consistently associated with a lower risk of Parkinson’s disease, depression and cognitive disorders such as Alzheimer’s disease. Learn more about caffeine, including how it affects your body. 9. Maintains clarity If you regularly find it hard to concentrate, you may be experiencing brain fog. This condition is especially common during peri-menopause, but may also be caused by stress, depression or a side effect of prescribed medication. Eating regularly may help stabilise blood sugar levels and provide adequate fuel to the brain. Try to have protein at every meal and include wholegrains, fruit and vegetables to give your brain the vitamins and minerals it needs to function optimally. 10. Supports memory A nutrient called choline contributes to storage of memories. We can make small amounts of choline in the liver, but most of it comes from the foods we eat. Eggs are nutritionally rich, supplying almost every nutrient you need. They are one of the best dietary sources of choline. Other food sources include cruciferous vegetables like cauliflower, poultry, fish and dairy foods. Enjoyed this? Now read… 10 foods to boost your brainpower Top 15 foods to improve your memory How does diet affect gut health? What are probiotics and what do they do? What is the dopamine diet? What is the volumetrics diet Best iron supplements This article was last reviewed on 24th March 2025 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
When can good intentions to eat 'clean’ become an unhealthy obsession? We take a look at the signs, symptoms and dangers of orthorexia and when and how to get help
There is lots of talk about 'clean eating' in the media, and while it appears to promote healthier choices, it could be doing more harm than good. In fact, some believe that labelling foods as 'clean’ or 'dirty' encourages restrictive eating behaviours and imposes unhelpful values and judgements on food. Emer Delaney, a registered dietitian, explains what orthorexia is, how it might start, why it can be problematic, and when to seek help. Get tips on how to manage stress eating and find out how many calories your body needs to function. What is meant by 'orthorexia'? A healthy, balanced diet is important for physical, mental and emotional health but when eating healthily turns into an obsession it can cause distress and impair your quality of life as well as your health and wellbeing. Orthorexia nervosa (orthorexia) is a condition that was first described by the Californian doctor Steven Bratman in 1997. Although it has yet to receive a formal medical definition, it is often described as a ‘fixation on righteous eating’. The term is increasingly being used to describe strict and inflexible eating behaviours and appears to be on the increase, potentially due to the rise of social media and the popularity and obsession with ‘clean’ or ‘pure’ eating. How does orthorexia start? The condition starts with a well-meaning intention to eat healthy foods, but over time these good intentions become all-encompassing, until it occupies the majority of an individual’s day. Those with orthorexia may regularly miss out or not participate in social occasions because of a dislike or fear for the food that may be available. There may be both genetic and environmental factors that influence the development of orthorexia as well as a number of underlying motivations that lead to its advancement, these may include: A strong need for control A desire for perfection both in terms of body weight and appearance A means by which to create and improve one’s self-esteem A way to shape an identity Many with orthorexia are also exercise enthusiasts, where exercise is an equally important aspect of their lives. What are the warning signs of orthorexia? Those with orthorexia create a set of self-imposed rules about how to eat – the timing and location of meals, which foods are acceptable based on their perceived ‘healthiness’, and they typically focus on the quality rather than quantity of the food. Signs of orthorexia may include: Cutting out entire food groups without a medical reason to do so – common ones include dairy, grains and meat Experiencing emotional distress when ‘acceptable’ foods are not available Compulsively checking nutritional labels and ingredient lists Obsessing over food procurement, preparation and consumption Experiencing anxiety and guilt when forbidden foods are eaten Viewing food as a path to health and acceptance rather than as fuel and nourishment What are the symptoms of orthorexia? What starts as a genuine intention to become healthier, may develop into a diet that becomes restrictive in both calories and variety and this may cause your health to suffer. Consequently, you may experience symptoms such as: Weight loss Malnutrition Depression Anxiety Irritability Social isolation or withdrawal Is orthorexia an eating disorder? Eating disorders that can’t be diagnosed as anorexia, bulimia, or binge eating disorder might be diagnosed as an 'other specified feeding or eating disorder' (OSFED). Orthorexia is an example of this classification so although not currently recognised in a clinical setting it is commonly referred to both in and out of clinic. Who can help someone with orthorexia? Seeking help at an early stage is key, although recognising the signs and symptoms can be challenging. First discuss the situation with your GP or contact a specialist dietitian. The type of help you may expect may include individual or group therapy including nutrition counselling and meal coaching with the objective being to restore balanced eating habits and improve your quality of life. In some circumstances a team of experts, such as a doctor, psychotherapist and dietician, may be the best approach. The role a dietitian can play will include informing a patient about the nutritional value of different types of foods, highlighting that there are everyday foods which have a role to play in a varied, balanced diet. These include carbs like rice, pasta and bread, as well as dairy foods and lean meats. Occasional ‘treat’ foods may also be enjoyed as part of a balanced and varied diet. It is important to move away from distinguishing food as ‘good’ or ‘bad’, as this may help eliminate the guilt associated with some foods. I encourage my patients to enjoy a range of foods from all of the food groups including wholegrain breads, cereals, pulses, vegetables, lean meat, fish and eggs. A handful of nuts and seeds, for example, are a great snack and should be encouraged in the diet. If the signs and symptoms of orthorexia are familiar to you or you have a loved one experiencing these challenges, check out Beat Eating Disorders. Now try... How to talk to your teenager about their body What are the symptoms of anxiety Natural remedies for anxiety This article was last reviewed on 20 January 2025 by Kerry Torrens. Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Have you heard of orthorexia? We'd love to hear from you in the comments below...
What is a pescatarian diet and does it provide all the nutrients you need? A dietitian explains, and suggests recipes for you to try.
What is a pescatarian diet? A pescatarian diet typically includes vegetables, grains and pulses, alongside fish and other seafood, but excludes meat and sometimes dairy. Read on to discover the health benefits of a pescatarian diet, the nutrients you may be wanting, and how to ensure your diet is healthy and balanced. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet What are the benefits of the pescatarian diet? The pescatarian diet is a nutritious choice due to the known benefits of the vegetarian diet with the addition of high-protein fish and the omega-3 fatty acids found in fatty varieties of fish such as salmon. Eating this way may reduce the risk of conditions like type-2 diabetes, high blood pressure and obesity. Interestingly, one study found those who followed a pescetarian diet had a lower risk of colorectal cancer, when compared with meat-eaters. Another showed omega-3 fatty acids to be associated with lower risk of fatal heart attacks A balanced pescatarian diet may also be similar to the Mediterranean diet, as it’s likely to include many similar ingredients. Rich in monounsaturated fat, found in olives and avocados, and lower in the saturated fat that's in butter, cheese and fatty meats like lamb – the Mediterranean diet has increasing evidence to support its health benefits. Studies show the pescatarian diet has a positive impact on chronic disease and lowers mortality rates, in comparison to diets that include meat. The study showed that those following a pescatarian diet had lower cholesterol levels and blood pressure, and a reduced risk of diabetes and high blood pressure compared to non-vegetarians. Which nutrients may be lacking in a pescatarian diet? Like all diets, a pescatarian diet needs to be balanced and varied in order to be healthy. The lack of red meat may mean iron is low. It’s important to include plant-based sources of iron, such as spinach and broccoli, and opt for low-sugar, fortified breakfast cereals, as these contain added vitamins and minerals, including iron. Some pescatarians do not consume eggs or dairy, which means they may be lacking in essential nutrients such as calcium, phosphorus, vitamin B12 and zinc. Therefore, if you are planning to embark on this dietary change, it is important to ensure you eat a diet that provides everything you need to be healthy. Read more about how to eat a balanced diet. Which fish are a good source of omega-3 fats? Omega-3 is an essential fatty acid: it is classed as ‘essential’ because the body cannot make it, so we must get it from food. Certain varieties of fish are excellent sources of omega-3 fatty acids, including salmon, mackerel and sardines. Until 2018, fresh tuna was considered an oily fish, but a report found it does not contain the levels that other fish contain, so is now classed as a white fish. Should I be worried about mercury levels in fish? Fish contain varying amounts of mercury – a pollutant that can be highly toxic to our nervous system. However, we’re all advised to include at least two portions of fish per week, with at least one being an oily variety. Be aware that for certain types of fish, there are maximum amounts you shouldn’t exceed. The NHS advises that we should eat no more than four portions of oily fish per week. Women who are planning to conceive or are pregnant or breastfeeding are advised to eat no more than two portions of oily fish per week, as mercury can affect the nervous system and may cause development delays in infants. Shark, swordfish and marlin contain concentrated sources of mercury, so it is recommended that they should be avoided by women who are planning to conceive or are pregnant, and by all children. If you are breastfeeding restrict your consumption to once per week. If you are trying for a baby or are pregnant, you should also have no more than 4 cans of tuna per week or no more than 2 tuna steaks. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit on how much tuna you can eat. You can safely eat as many portions of white fish per week as you like, except for the following, which may contain similar levels of pollutants as oily fish: Sea bream Sea bass Turbot Halibut As a pescatarian, you’re likely to eat a lot of fish, so be aware that these fish and brown crab meat shouldn’t be eaten too often. Read more from the NHS on how much fish is safe to eat. Eating a variety of fish helps to ensure fish stocks are sustainable for the future you can read more about this on the Marine Stewardship Council’s website. Recipes for a pescatarian diet Sardine tomato pasta with gremolata Sea trout with samphire, potted shrimp & lemon Tandoori trout Creamy fish and leek pie Cod with an orange & dill crumb and hasselback potato Thai-style steamed fish Healthy salmon salad Enjoyed this? Now read: Why are Mediterranean diets so healthy? How to eat a balanced diet What supplements should I take? What is a flexitarian diet? Best sources of omega-3 Are you following a pescatarian diet? Tell us your experiences or ask us any questions in the comments below. This page was reviewed on 22 November 2024 by Kerry Torrens Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
A dietitian explains the link between stress and weight gain or loss, including the impact on our hormones and appetite, plus top tips to manage stress levels
Everyone responds to stressful situations in different ways – some people lose their appetite completely, while others crave particular foods or just feel much hungrier than usual. These seemingly simple reactions are caused by a complex set of processes and interactions within the body. We asked dietitian Emer Delaney to explain how stress impacts our hormones, appetite, blood sugar levels and fat accumulation, as well as giving us tips for staying healthy during stressful times. What is stress? Stress is a natural response to the challenges and perceived threats we face in our day to day lives. We all experience stress to some degree. There are many factors that may trigger stress, these include external pressures such as work or family responsibilities, and internal influences including what we eat and how our digestive, immune and nervous systems are working. If you're feeling overwhelmed, depressed or struggling to cope, help is available – visit the NHS website or speak to your GP. Discover our full range of health benefit guides and top mood-boosting recipes. How does stress affect our hormones? Stress, whether short or long term, may impact your hormones in a variety of ways. During periods of stress, the body triggers the hypothalamus (a small area at the base of the brain) which sends signals to the adrenal glands (which sit on the top of the kidneys) and to the pituitary glands (located in the brain behind the nose). This process releases specific stress hormones including adrenaline, corticotropin-releasing hormone (CRH) and cortisol. What do stress hormones do? Adrenaline is designed to prepare the body for the ‘fight or flight’ response – it does this by increasing blood pressure, heart rate and blood glucose levels. It also moves blood from non-essential organs such as the kidneys and skin, to the muscles and brain. CRH reduces appetite and if this continues long-term the body releases cortisol. Cortisol affects a variety of processes in the body including regulating blood sugar levels and your metabolism. How does stress affect my appetite? The impact of stress on your appetite will vary from person to person and depends on whether the stressful situation is short-lived or long-term. Generally speaking, appetite is reduced in the early stages of stress, because adrenaline causes a breakdown of glycogen in the liver and fat from adipose tissue. This means your body has adequate fuel for the heart and muscles to work – which is useful in a 'fight or flight' situation. This results in a decreased appetite as blood is directed away from the digestive system. However, if the stress response is ongoing (such as in cases of long-term daily stress), cortisol levels increase and stimulate your appetite, over time this may lead to weight gain. How does stress affect blood sugar levels? Stress may cause higher blood sugar levels as a direct result of an increased production of the stress hormone, cortisol. The reason cortisol influences the levels of sugar (glucose) in the blood is because it signals the body to break down protein stores in the liver. This process (called gluconeogenesis) produces glucose for the body and, over time, may result in persistent high blood glucose levels. In turn, this puts added pressure on the pancreas to regulate blood glucose levels by producing more of the blood sugar managing hormone, insulin. Eventually, the body may become resistant to insulin – a factor which is linked with type 2 diabetes, gestational diabetes and pre-diabetes. For more information, check out the NHS website to learn more about hyperglycaemia (high blood sugar) and refer to your GP if you are concerned about your blood sugar levels. How does stress affect fat storage? A complex set of interactions that occur in the body between three different organs – the hypothalamus, the pituitary gland and the adrenal glands is known as the hypothalamic-pituitary-adrenal axis (HPA). When this is activated by stress, it has been shown to play an important role in body fat accumulation. On activation the HPA triggers an increase in cortisol production which, in turn, increases appetite and reduces the body’s ability to break down food. If a lot of our weight is carried in the upper body and as abdominal adipose tissue (fat) has a large number of cells, a high blood flow and more receptors for cortisol to attach to, then cortisol may have a greater impact on our metabolism. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2023/05/Medtating-hands-8333087.jpg" width="700" height="350" alt="Peaceful asian woman meditating while sitting in lotus pose on wicker rug in cozy light bedroom at home, feeling relaxed and tranquil during daily meditation practice in morning" title="Asian woman meditating in lotus pose at home. Cozy light bedroom. Wellness, woman's health concept" /> What are some tips to manage stress levels? 1. Be as active as you can You don’t need to be a member of a gym or leisure centre to exercise – brisk walking outside can be a great option to introduce into your daily life. It helps release endorphins, loosen muscles and relax your mind. 2. Try meditation Meditation can be a useful way to relax and calm yourself during times of stress. It doesn’t need to be for long periods, just taking a few minutes out of the day to switch off is enough to be beneficial. Practising mindfulness may have a similar effect – find out how to eat mindfully. 3. Go decaf If you are sensitive to caffeine, switching to decaffeinated drinks or herbal teas may help you feel calmer and less jittery. Ingredients such as camomile and lavender are often said to promote relaxation – try a few different flavours to find one you really enjoy. Try a cup of lemon & ginger tea, rooibos & pear tea, camomile tea with honey or fresh mint tea. Find out how much caffeine you should drink, here. 4. Pay attention to your diet Make sure you’re eating regular, nourishing meals and aim for a balanced diet. Some people find cooking helps them switch off after a busy day, but others may find it less appealing. If this is the case, try batch cooking at weekends and stock up the freezer with healthy, home-cooked meals that just need reheating. Try our favourite healthy batch cooking recipes. 5. Aim for five Getting your five-a-day shouldn’t be a challenge – tinned or frozen fruit and vegetables are as healthy as fresh, so making a simple swap to these budget-friendly options may be all that is needed. Plus, there’s the added bonus that they won’t go off in the fridge if you don’t feel like cooking. Discover what counts as one portion of your five-a-day, plus cheap ways to increase your intake of fruit and veg. Enjoyed this? Now read… 10 diet and lifestyle tips to help manage stress The benefits of exericse on mental health What is the best exercise for weight loss? Top 20 healthy, mood-boosting recipes What is burnout? How does stress affect your appetite? Share your experiences in the comments below... Emer Delaney BSc (Hons), RD has an honours degree in human nutrition and dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Does gut bacteria influence your weight? Our expert dietitian explains how having a healthy gut microbiome can reduce the risk of becoming overweight
As we gain more knowledge around the complicated ecosystem of the gut, studies are supporting a link between gut health and weight. We asked dietitian Emer Delaney to explain the science, plus give us her top tips to improve gut health along with her opinion on home microbiome testing kits. Discover more digestive health recipes and tips on everything from probiotics and the health benefits of fermenting to how a low-FODMAP diet may help ease IBS symptoms. What is the gut microbiome and why is it important? The gut microbiota is a complex system made up of the community of bacteria, viruses and other microbes that have colonised the gastrointestinal tract. The terms ‘microbiota’ and ‘microbiome’ are often used to mean the same thing – however, the microbiome refers to the microbes plus their combined genetic material. Given the global obesity pandemic, scientists are starting to look at the possible relationship between our gut microbiota and our weight. Although our knowledge has advanced at pace, we are still only just beginning to understand the role the gut microbes play in our health, including the influence they have on our waist lines. How does gut health affect my weight? The link between the microbiome and weight is a developing field. Recent studies found significant differences in the gut bacteria of lean and obese individuals and their twins. Those who were obese had different gut bacteria than their non-obese twin, and obesity was associated with lower microbial diversity. However, the reason for this is still not fully understood. There have also been animal studies that found transplanting the gut bacteria of obese mice into lean ones caused the lean mice to gain fat rapidly. How might gut health help with weight? Scientists are currently determining whether our gut microbes influence our appetite and, if so, whether by controlling our gut microbes we might find an effective tool to aid weight management. One research team concluded that gut bacteria may play a part in controlling when and how much we eat. They found that gut microbes produce the hormones needed for appetite regulation 20 minutes after being given nutrients. Other research highlights the importance of probiotics and prebiotics in their ability to influence our food consumption. However, more clinical studies are needed to determine what is the optimal amount required for long-term weight management. What can I do to improve my gut health? Getting your five-a-day of fruit and veg is important but recent studies suggest increasing the variety of the plant foods you eat may deliver even more benefits. Those who eat a greater variety, with the optimal thought to be 30 plants per week, appear to enjoy an increase in the diversity of bacterial strains in the gut. These strains are likely to be the beneficial varieties. Their presence in the gut increases the production of healthy chemicals, including short chain fatty acids, which may support our brain and nervous system, immune function and protect us from metabolic disease that can lead to weight gain. Eating a diet rich in fibre from fruit, vegetables, wholegrains, beans and pulses supports gut health because bacteria in the gut break it down, and this stimulates their growth and numbers. One study found a diet high in fruit and vegetables prevented the growth of strains of bacteria that have been linked to cardiovascular disease. Other studies concluded that apples, Jerusalem artichokes, almonds and pistachios increased the beneficial bifidobacteria, which help prevent intestinal inflammation and improve gut health. Fermented foods are rich in gut-friendly probiotics and will be beneficial addition to your diet if you're looking to increase in the diversity of bacterial strains in the gut. Healthy fermented foods include sauerkraut, kombucha, kefir and kimchi, along with yogurt, miso, sourdough and apple cider vinegar. Read about the health benefits of fermenting and see our fermented food recipes for recipe inspiration. Do home microbiome test kits work? Home microbiome test kits that require you to send a stool sample to be analysed in a laboratory claim to help you understand the make-up of your unique gut microbiome. There is an increasing interest in this form of testing and how the results may influence your health – however, there is no standard testing method and no quality control. Furthermore, scientists don’t yet know what actually constitutes a ‘healthy’ gut microbiome. It is important to appreciate that your gut microbes change regularly in response to diet, sleep, stress, travel and exercise and, as a result, you might achieve different test results on different days. Testing kits claim to provide a snapshot of your 'core' microbes – however, these may still change due to the factors mentioned above. Still interested? Check out our review of the best personalised nutrition test kits. When should you see a specialist? If you are concerned about your gut health, I would recommend speaking to your GP – especially if you have been feeling unwell for a prolonged period of time. Certain conditions are referred to as ‘red flags’ and require immediate action to be sought. These include: blood in the stool or urine stools that are lighter or darker than normal unintentional weight loss persistent vomiting iron deficient anaemia Overall, does gut bacteria influence your weight? There is a growing body of research which support a link between gut health and weight. Scientists are currently determining whether our gut microbes could influence our appetite and our food consumption – however, more clinical studies are needed to confirm this. For anyone looking to lose weight and manage their weight over the long term, a diet rich in plant foods and fermented foods may help to increase the number and diversity of bacteria in the gut, which may aid weight management and contribute to our overall health. Check out our health and nutrition page for more recipe inspiration, health benefits guides and advice on special diets. Find out more... How does diet affect gut health? What are probiotics and what do they do? What is a plant-based diet? Best probiotic supplements This article was last reviewed on 16 April 2024 by Kerry Torrens. Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Gout and diet: Foods and drinks to avoid
What causes gout, what are purines and are there any natural food remedies? A dietician explains which foods to eat and what to avoid.
What is gout? Gout is a form of arthritis that occurs when high levels of uric acid cause crystals to form in the joints – this includes the toes, ankles, wrists, elbows and fingers. Uric acid is usually broken down, and removed from the body by the kidneys, however, if the body produces too much, or the kidneys are unable to excrete it, uric acid builds up in the joints. The condition is more common in men than women, because the hormone, oestrogen promotes the removal of uric acid through the kidneys. What are the symptoms of gout? Gout is a very painful condition and a typical attack can develop over a 2 to 3 hour period and resolves within two weeks. The NHS advises that you always see a doctor if you experience the symptoms of gout, which include sudden, severe pain in any joint or red, hot, swollen skin over any joint. Leaving gout untreated may cause lasting damage to the joints. Which foods should you avoid when you have gout? Diet and lifestyle modifications are core aspects of the non-pharmacological management of gout. From a dietary perspective you should be aware that purines, that are compounds found in specific foods and drinks change to uric acid in the body. Most meat and seafood are high in these purine compounds and as a result can increase uric acid levels in the body. You should, therefore, limit these foods when experiencing symptoms either by avoiding them or reducing your portion size. Foods high in purines include: Some varieties of fish such as anchovies, sardines, mackerel and herring as well as tuna, Offal foods such as liver, kidney and sweetbreads as well as dishes made from them like liver pate, Game meats including venison and rabbit as well as birds like partridge and pheasant, Rich poultry meats such as goose, Red meats including beef and lamb, Mussels, whitebait, shrimps, crab, roe and scallops, Meat-based gravies, stock cubes and meat and yeast extracts (including Oxo, Bovril and Marmite). Care also needs to be taken with certain vegetables which may contain medium levels of purines, these include: Asparagus Beans Cauliflower Lentils Mushrooms Spinach Quorn While these vegetables don’t need to be avoided completely, portion size is important – a moderate intake should not increase the risks of gout. All other vegetables may be eaten freely. What is the recommended diet for gout sufferers? There are no foods that can completely prevent the symptoms of gout, but a diet low in purines may help to reduce the frequency and severity of attacks. Following a nutritionally balanced, diet that is low in saturated and trans fats and rich in unprocessed, whole foods may be helpful. Foods to help with gout include: Dairy (ideally low fat) Eggs Bread, pasta, potatoes and rice Nuts Vegetables (other than those listed above) and whole fruit (limit fruit juices) Tea and coffee. Evidence suggests that including low-fat dairy products (about two 240ml glasses of skimmed milk per day), limiting sugary drinks and having a daily vitamin C supplement of 500mg may help to reduce the risk of gout. Speak to your GP before starting a supplement regime or altering your diet significantly. Recent studies suggest fructose, the sugar found in fruit and often added to many processed foods and drinks (as glucose-fructose syrup or corn syrup), may increase uric acid and aggravate symptoms. That said whole fruit should be included in the diet, with juices limited, when they are drunk be sure to choose 100% unsweetened varieties and stick to guideline amounts. One exception to this may be cherries and the juice from them, often promoted as a natural remedy for gout sufferers the juice from two varieties (Montorency or Balaton) of sour cherry may reduce blood uric acid levels and act as a useful anti-inflammatory. More random controlled trials are needed but the evidence to date looks promising. It is important to note that it is the quantity of purine-rich food consumed that is more important than the purine content in each food. However, if a patient is keen to measure quantities of food, a maximum total daily purine intake of around 200mg is recommended. Drinking adequate amounts of hydrating fluid such as water as well as tea and coffee may aid the removal of uric acid via the kidneys. However, if you are on prescribed medication such as diuretics or have a kidney condition you should consult your GP to ensure a higher fluid intake is appropriate for you. How does drinking alcohol affect gout? Alcoholic drinks tend to be high in purines and consuming more than the recommended amount can increase the risk of a gout attack. It is therefore recommended to limit alcohol intake, avoid binge drinking and avoid all alcohol if you have painful gout or are having an attack. Beer confers a larger risk than spirits, but both should be restricted, along-with champagne and fortified wine, whilst moderate consumption of wine (no more than two small glasses per day) may not be associated with a significant increased risk it should still be consumed infrequently. What other lifestyle factors may affect gout? While there are no controlled studies or evidence on the effect of lifestyle changes on the incidence of gout, expert opinion suggests that positive changes in lifestyle can be beneficial to managing the condition. Being overweight is not recommended and the available evidence indicates that losing weight may be helpful. To this aim a slow and steady weight loss is the ideal (1-2lb per week) and support from a dietitian should be sought to help develop a sustainable weight loss plan. Rapid weight loss is not recommended as it may increase the amount of uric acid in the body and lead to an increased chance of a gout attack. Regular exercise such as swimming or walking may help reduce the frequency of gout attacks. In addition, it may have a beneficial effect on associated conditions such as type 2 diabetes, hypertension and insulin resistance. Now read... Top 5 diet tips to help ease arthritis What to eat for healthy joints What is an anti-inflammatory diet? How to eat a balanced diet More healthy eating inspiration This article was last reviewed on 17 October 2024 by Kerry Torrens. Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
What are probiotics and what do they do?
Discover the difference between probiotics, prebiotics and synbiotics, the best foods and drinks to include for gut health and how to choose a probiotic supplement
Food is digested and absorbed in the intestinal tract. This is populated by trillions of microbes that are required for keeping the body healthy. These bacteria, yeasts and viruses can be affected by a number of aspects including use of antibiotics, age, a diet low in fibre and infective diarrhoea. When the gut is affected, probiotics may help reset the balance. Discover more digestive health recipes and tips on everything from the health benefits of fermenting to how a low-FODMAP diet can help ease IBS symptoms. Also check out our health and nutrition page for more recipe inspiration, health benefits guides and advice on special diets. What are probiotics and how do they work? A probiotic is a live microorganism that confers a health benefit when administered in adequate amounts. Many of these live micro-organisms occur naturally in cultured or fermented foods such as yogurt, kimchi, sauerkraut, miso and kefir. They are known as ‘good’ or ‘friendly’ bacteria as they compete for space and food with less beneficial – and even harmful – microbes and prevent them from settling in the gut. Check out the top 10 probiotic foods to support your gut health. What are prebiotics and how do they work? Prebiotics are non-digestible carbs. Just as their name suggests, we can’t digest them, but they’re broken down by microbes in the gut and act as fuel to nourish the microbes that live in our colon. These carbs occur naturally in the diet and are found in many foods including garlic, bananas, oats, onions and leeks. What are synbiotics and how do they work? A synbiotic is the term given to a combination of probiotics and prebiotics. This means that along with the friendly microbes, there is also a food source. Taking a synbiotic improves the chance that the microbes will survive and thrive in the gastrointestinal tract. Synbiotics are available in supplement form – on the label you might see bacterial varieties such as Lactobaccilli, Bifidobacteria spp combined with a prebiotic, such as inulin or fructo-oligosaccharide. Why it’s important to look after our gut bacteria The microbial balance of our gut changes over time which can impact our health and wellbeing. There are a number of lifestyle and dietary factors that may negatively affect our gut balance, these include: High levels of stress – this may change the number and diversity of gut bacteria, which in turn may affect your immune system Excessive alcohol consumption – this can be inflammatory and affect the lining of our digestive system, this negatively impacts the beneficial microbes that live there Smoking – can have a negative impact on our gut microbes as well as the other well-documented health risks it presents Antibiotic use – although designed to fight infections, antibiotics reduce and deplete the microbes living in the gut, this can disturb the natural balance Following a low-FODMAP diet, which reduces your intake of fermentable carbs, this can negatively affect the microbes in the gut. It is therefore important that these foods are omitted for a specified time and only under the guidance of a specialist dietitian. What are the different types of probiotics? There are numerous types of probiotics, each with their own unique characteristics. They are available as supplements in powder, tablet or liquid form, and the different strains of microbes may be combined with others or appear on their own. How these benefit you will depend on the relative balance of your existing microbes, and will be unique to you. When choosing a supplement, it is the strain of bacteria that matters, especially if you are hoping to help a specific health condition. If you are looking to take a probiotic, make sure you look for robust, well-researched strains. For example, some strains of Lactobacillus acidophilus have been clinically shown to lower the incidence of antibiotic-associated diarrhoea. How do I know what strain a probiotic is? It is easy to get confused when talking about probiotics – this is because you may hear them referred to as a species or a strain. The following is how probiotics are classified and how you are likely to see them described on labels: Genus (family or group) – Lactobacillus Species (a type of micro-organism within the family or group) – Lactobacillus acidophilus Strain (a genetic sub-type or variant within that species) – Lactobacillus acidophilus Rosell 52 In our example Rosell 52 is the strain of Lactobacillus acidophilus bacteria – this strain is well-researched and has numerous benefits including helping to reduce stress-induced stomach upsets. What are the health benefits of probiotics? There is still much to discover about how the microbes in our gut influence our health, although it is already well-proven that probiotics improve IBS symptoms, traveller’s diarrhoea and the duration of antibiotic associated diarrhoea. Other potential benefits include lowering blood pressure, improvements to the immune system, the potential to improve cholesterol levels and benefits in cold or flu during stressful periods. What are the risks of probiotics? Generally, probiotics are safe for healthy individuals, however those with a compromised immune system should seek advice from a specialist dietitian or GP. What should I look for when choosing a probiotic supplement? Choosing a supplement appropriate to your circumstances can be tricky given the vast number on the market, here are some of the main points to consider: Check the label for the number of colony forming units (CFU) for each bacterial strain - this tells you how many bacteria per dose. If you’re taking the product for a specific health issue, check the CFU per dose is consistent with the amounts used in any relevant clinical trials. Choose a product that guarantees the CFU up to the product’s expiry date. Check how the product needs to be stored e.g. liquid products, including dairy, are the least shelf stable and may need to be refrigerated. Probiotics in solid form, such as capsules and powders, are more stable and can be stored for a longer period of time. Multi-strain products may offer more benefits but the important thing is that there are adequate CFUs per strain to be effective. The acidic environment of the stomach can reduce the efficacy of a probiotic supplement – so look for a product that has a hard capsule shell to protect the microbes or provides controlled release to the desired location of the gut (colon). Examples include Alforex, Symprove and VSL #3. Each of these is designed to treat specific symptoms, so if you are thinking about taking a probiotic, seek advice from a specialist dietitian or GP to ensure you take the correct one. Unless stated otherwise, probiotics should be taken for a minimum of twelve weeks before effects may be seen. If no improvement is noted, it is recommended that you try another brand or stop completely. Is it best to take probiotics and prebiotics as foods, supplements or drinks? If you are thinking about taking a probiotic or prebiotic and are unsure where to start, ask for help from a specialist. There are so many products available on the market it can be difficult to decide which to choose. Whether it’s a powder, tablet or drink you’re looking for, choosing the right one should depend on the symptoms you’re experiencing. In order to maintain gut health, we should all include a variety of plant foods in our diet as well as fermented foods such as yogurt labelled ‘contains live cultures’, kefir or kimchi. Speak to your GP if you're experiencing symptoms or if you're considering starting a supplement. Find out more... How does diet affect gut health? What supplements should I take? Top 15 probiotic foods to support gut health Top 7 health benefits of fermenting Top 10 health benefits of kefir Gut-friendly recipes Best omega-3 supplements Best probiotic supplements This article was reviewed on 27 August 2024 by Kerry Torrens. Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Is it safe to eat bacon, and does processed meat increase your risk of cancer? A dietitian looks into the research.
Over the last few years, news headlines have drawn attention to the potential health implications of eating red and processed meats. But should we really be worried about tucking into the occasional bacon sarnie? We asked dietitian Emer Delaney to explain the research behind the headlines and separate fact from fiction. What is bacon? Bacon is pork that's been cured in one of two ways: dry or wet. It can be bought in rashers or larger cuts. Discover how much red meat you should eat, 10 ways to eat less meat, and if processed food is bad for you. What does the research say about processed meat and cancer? As far back as 2015, the International Agency for Research on Cancer, an independent agency of the World Health Organisation (WHO), reported that processed meat is carcinogenic to humans. This is based on an expert review article, which is summarised in the scientific journal Lancet Oncology. WHO defines processed meats as products that have undergone salting, curing, fermentation or smoking to enhance flavour or improve preservation. This includes products like bacon, salami, hot dogs, ham and corned beef. WHO found that eating 50g of processed meats a day would increase the risk of developing bowel cancer by 18% over a lifetime – a statistic that increases with the amount of processed meat eaten. In fact, recent research found that people eating around 76g of red and processed meats a day had an increased risk of developing bowel cancer compared to those who ate only about 21g a day. A more recent study of almost 29,000 participants over seven years found a higher intake of red and processed meats is associated with a higher risk of colorectal cancer, but that there's little evidence that meat intake is associated with the risk for other cancers. As a consequence, the current NHS recommendations suggest limiting your intake of red and processed meats to 70g (cooked weight) per day. What are nitrates and what do they do? Nitrates are compounds that are found naturally in the human body and may be added to some foods by manufacturers to improve the look, colour and texture of products, including bacon and other processed meats. Nitrates are sometimes added for food safety reasons as well, because they protect against microbes like botulism. Are nitrates bad for you? Nitrates are found naturally in some foods, like green leafy vegetables, fennel and radishes. Nitrates themselves aren’t bad, especially when consumed at low levels, unless they are converted into compounds called nitrosamines. This happens when foods like bacon are cooked at a high temperature – the nitrates combine with the amino acids in the pork protein, creating nitrosamines, known cancer-causing agents referred to as carcinogens. What can I do to minimise the effects of nitrosamines? You can take steps to limit your risk – for example, vitamin C can be useful as it may inhibit nitrosamine formation in the stomach. Consuming high levels of fruit such as citrus or having plenty of green leafy veg or salad with your bacon may help reduce the risk of gastric cancer. There's also some evidence that having enough vitamin E may have a similar impact, and this can be found in avocado, spinach, pumpkin and red peppers. Is it better to buy nitrate-free bacon? In the UK there are now some nitrite-free bacon products available, and the market for these is forecast to grow. Check labels, however, because some of the traditional alternatives, such as celery juice or powder, are high in natural nitrates which means they don’t negate the health implications. Discover how to eat a balanced diet. Overall, is bacon safe to eat? The current advice from the NHS recommends that if you currently eat more than 90g (cooked weight) of red and processed meats a day, you should cut down to 70g a day. This is equivalent to two or three rashers of bacon or a little over two slices of roast lamb, beef or pork (with each about the size of half a slice of bread). In light of the more recent evidence, it's best to reduce your intake of all processed meats to once every couple of weeks. So, keep your bacon intake to a minimum – eating it no more than every couple of weeks is best. Read more: How much red meat is safe to eat? How can I minimise the risk of eating bacon? Enjoy your bacon with peppers, avocado, spinach or a leafy salad When you cook bacon, cook it at lower temperatures Buy meat less frequently, but ensure it's the best quality you can afford Try bacon alternatives, like smoky flavoured tofu or tempeh rashers Replace the meat with ‘meaty’ veg, like portobello and porcini mushrooms Add spices, like paprika and chipotle peppers, to replicate bacon's smoky flavour Enjoy this? Now read: What is a flexitarian diet? What is a pescatarian diet? What is the carnivore diet? Is vegan ‘meat’ healthy? Is organic food healthier? Get inspired with these tasty recipes: Classic recipes minus the meat Our favourite healthy vegetarian recipes This article was last reviewed on 27 August 2024 by Kerry Torrens. Kerry Torrens is a qualified nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Are your ‘sunshine vitamin’ levels low? Discover why you need vitamin D, how to get more and what to do if you're concerned about your levels.
Why do we need vitamin D? Vitamin D is made in our skin via direct exposure to sunlight. Our liver and kidneys then convert it to a form we can use. Vitamin D is extremely important for strong bones and teeth, as it helps us absorb the calcium we eat, and it also controls the amount of calcium in our blood. The benefits of vitamin D: Supports healthy bones and teeth Helps protect muscle strength Prevents rickets Protects against osteomalacia and falls Vitamin D is very likely to play other important roles in the body, but there isn’t enough quality evidence at the moment to draw firm conclusions. Discover our vitamins and minerals information hub to learn more about key nutrients, from the top 10 healthiest sources of vitamin C, to vital minerals you need in your diet. How much vitamin D do we need? It is difficult to give a one-size-fits-all recommendation for sunlight exposure during the summer months. This is because many other factors affect the amount of vitamin D that's made in the skin, including your skin colour and age, the strength of the sun, the time of day and where you live. The British Skin Foundation suggests that "for lighter skin types, daily sunlight exposure for 10-15 minutes between April and September provides sufficient year-round vitamin D, while also minimising the risks of sunburn and skin cancer. For darker skin types, 25-40 minutes is recommended." The recommendations are that everyone over the age of one requires 10mcg of vitamin D daily in order to protect bone and muscle health. During the winter months, people should consider getting this from supplements if their diet is unlikely to provide it. See the NHS website for the current advice. A word of caution, though: too much sun exposure can be damaging, so only spend a limited amount of time in the sun without sunscreen, either early in the morning or late in the afternoon. The rest of the time, be sure to cover up to avoid any chance of skin damage. What affects our vitamin D levels? How well we produce vitamin D is determined by a number of factors, including: skin pigmentation age clothing we wear the use of high-factor sunscreens As elderly people are less likely to access the outdoors, they may be more likely to be at risk of low levels. Also, the further north you live, the less strong the sunlight is – this means you may be less efficient at vitamin D production. Approximately 60-70 per cent of the UK adult population are thought to have insufficient levels of vitamin D during the winter and spring, and 16 per cent are considered deficient. The groups most at risk of developing deficiencies include: People who are frail or housebound People who have darker skin, such as those of south Asian, African or African-Caribbean ethnicity People who stay out of the sun or cover up when outside If you are pregnant or breastfeeding, you should check your supplementation needs with your GP or health professional. Can we have too much vitamin D? It is possible to supplement too much. This may cause a build-up of calcium in the body (hypercalcaemia), that may weaken your bones and damage organs, including the kidneys and heart. If you choose to take vitamin D supplements, 10mcg a day is sufficient for most people, unless your doctor has told you otherwise. Many people choose not to supplement during the summer months when they know they will be outside more. It's also worth considering the form of vitamin D you take, because studies suggest that some forms are more easily absorbed by the body. If you are considering taking a vitamin D supplement or you are concerned that you may be taking too much, consult your GP for advice. What are the signs of vitamin D deficiency? There aren't any visual signs of vitamin D deficiency. If our levels are very low and we are severely deficient, we are at risk of developing weaker bones, a condition known as osteomalacia. Severe deficiency in children may result in soft skull or leg bones, and their legs may look curved or bow-legged, which is a condition called rickets. A recent study has shown that healthy vitamin D levels during pregnancy may impact other aspects of your child’s early development, including their social skills and coordination. How do I check my vitamin D levels? As low levels of vitamin D are common in the UK, it may be worth talking to your GP if you are concerned – they may suggest a blood test, the results of which will determine your potential vitamin D needs. Under 25 nmol/L – deficient 25-50 nmol/L – insufficient 50-75 nmol/L – sufficient Over 75 nmol/L – optimal Food sources of vitamin D Foods that naturally contain vitamin D include oily fish such as mackerel, sardines, salmon, herring and kippers. Some foods are fortified with small amounts of vitamin D, including breakfast cereals, infant formula and margarine. There are smaller amounts found in eggs, especially the yolks, and some red meats, such as duck, goose, pheasant and venison. Breast milk also contains vitamin D, and mothers should make sure they have adequate amounts to support the levels in their milk. Foods containing vitamin D: Kipper (grilled, 140g) – 14µg vitamin D Herring (grilled, 140g) – 22.5µg vitamin D Mackerel (grilled, 140g) – 11.9µg vitamin D Tinned salmon (140g) – 19µg vitamin D Sardines (grilled, 140g) – 7µg vitamin D Bran flakes (fortified, 30g) – 1.4µg vitamin D Hen eggs (poached, two) – 2.9µg vitamin D Get inspired with these tasty recipes: Herrings rolled with mushrooms & pancetta Grilled herrings with mustard & basil dressing Spaghetti with sardines Sardines with Sicilian fennel salad Sardines with chickpeas, lemon & parsley Spiced rice with kippers & poached eggs Kipper pâté Simmered duck with cabbage & potato One-pan summer eggs Spanish omelette Warm salad of asparagus, bacon, duck and hazelnuts Soft-boiled duck egg with bacon & asparagus soldiers Now read... What supplements should I take? What are B vitamins? What is vitamin E? What is vitamin A and beta-carotene? What is vitamin C? Best vitamin C supplements This content was last updated on 13 August 2024 by Kerry Torrens. Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Freshers' flu: how to stay healthy at university
What is freshers' flu and how can you avoid it? Dietitian Emer Delaney explains why university students get sick in the autumn, and what they can do to help themselves stay healthy.
The start of university is an exciting and full-on time – meeting new people, finding your way in the world and encountering germs that your immune system hasn’t met before! All this combined with a poor diet, less sleep, more stress and colder weather, can lead to the dreaded ‘freshers’ flu’ or even a Covid-19 infection. What is freshers' flu? Freshers’ flu is a term used to refer to a cold-like virus, with symptoms including a sore throat, cough, high temperature and fever. It’s likely to affect university students in the autumn term, but the close proximity to new germs may also result in teachers and lecturers falling ill. Although the Covid-19 pandemic has increased levels of anxiety it has also taught us a lot about viral transmission and infection. The good news is we can now put this new knowledge into action and as a result take better steps to protect our communal health. What steps can I take to minimise my risk of freshers' flu? First and foremost, practice good hygiene – this starts with hand washing. It may sound obvious but studies support that washing your hands regularly during the day is the single most effective means of minimising the spread of germs and as a result reduce your risk of infection. It may also be useful to keep a bottle of anti-bacterial gel on hand for when you don’t have access to hand-washing facilities. Aim to keep your living accommodation clean and wipe down surfaces in kitchens, bathrooms and desk spaces with anti-bacterial cleaning products. Avoid sharing hand and face towels, cups and glasses – these items can make it easy to spread germs. Before you take up your place at university go online and familiarise yourself with your college’s Covid-19 policy. It’s also a good idea to check out the healthcare services available so you have access to resources as soon as you start the new term. How can I stay fit and healthy at university or college? 1. Eat well Eating well at university can be a challenge. Being responsible for shopping will be a new experience for many, as will preparing and cooking meals. Students are often tempted by cheap and convenient meals, but processed food can have a lower nutritional value. Aim to get the right balance and keep the ‘not so healthy’ foods such as burgers, pizzas or noodle pots as occasional fall-backs. Instead opt for foods like beans, pulses and lentils that are bursting with health credentials including fibre, vitamins and minerals. They’re an excellent source of protein, taste great and cost significantly less than many other protein sources including most meat and fish. You don’t have to spend a fortune on fruit and vegetables either – frozen, dried or canned are just as good and a fraction of the price. A vegetarian one-pot, such as our double bean and roasted red pepper chilli, is a great place to start. For comfort food when you’re unwell, try a bowl of chicken noodle soup or make a batch of orzo and tomato soup. Swap a baked potato for a healthier sweet potato, and top it with our big-batch bolognese for a budget-friendly dinner. Also, make sure you are kitted out with as much of the right equipment, as you can afford, by reading our review of the best student kitchen essentials. Discover more ideas for student cooking: Top 10 basic student recipes 7 healthy student suppers 10 easy vegetarian student recipes Healthy student meal recipes 2. Stay active University is the ideal time to try a new sport or activity which is also a great way to meet new friends. Physical activity also helps support the immune system. 3. Enjoy a drink…but not too many No doubt alcohol will feature regularly during Freshers’ Week, try to stay within the recommended alcohol limits. That’s no more than 14 units a week – the equivalent of six pints of average-strength beer (4% ABV) or six medium-sized glasses of wine (175ml, 12% ABV) a week. There is no getting away from it, exceeding limits or recommendations is harmful to health and could put you at increased risk of an accident or injury. When you know you’ll be drinking eat first so you won’t be drinking on an empty stomach and stay hydrated. If you can, drink one glass of water after every alcoholic drink – this is a great way to keep hydrated and limit excessive intakes. 4. Get some shut eye Fresher’s week can be full on, even so try not to go without enough sleep. A restful night’s sleep doesn’t just impact how we learn and remember, it also has important consequences for our immune system, metabolism and hormonal balance too. Poor sleep can make us more prone to infection and illness, disrupt our blood sugar and lead to low mood. What steps can I take if I catch fresher’s flu? While there is no cure, regular hand washing, keeping hydrated, taking rest and regular pain relief (if needed) with paracetamol or ibuprofen may help with the symptoms of viral infection. Spend as little time as possible in communal spaces, such as living rooms and kitchens, in order to avoid passing germs on to others. Some people find a comforting drink with added honey, such as lemon and ginger tea, can help soothe sore throats. Eat regular meals made up of low GI carbohydrates such as brown pasta or wholegrain bread; include lots of beans, pulses and lentils, vegetables, oily fish such as canned mackerel or sardines; if appetite is low snack on fruit and nuts; and try to keep ready meals to a minimum. Don’t forget that while you may well have freshers' flu there may be the possibility that it could be something else such as Covid-19 or meningitis. If symptoms persist for more than 7 days or your symptoms get worse ask a housemate to speak with your healthcare provider especially if you or others around you are concerned. If you test positive for Covid-19 follow the NHS guidance. Learn more with our guides… Student kitchen essentials – what to buy for university How to get rid of a cold Essential recipes for university What do vitamins do? Top 10 vegan student recipes Have you experienced freshers' flu? Tell us how you stayed healthy in the comments below. This page was reviewed on 19th August 2024 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_