The health facts you need to know about being taller
Did you know that your height comes with health risks?
In some respects, being tall is like winning the wellbeing lottery. Studies have shown that adults of above-average height are less prone to heart disease, while widely enjoying social advantages including better academic outcomes and higher wages, both of which are linked to better health. However, there’s also evidence to suggest that taller people have a shorter lifespan. Certain health conditions affect tall men and women disproportionately, including several types of cancer, joint issues and bone fractures. As a pretty tall person (6'2"), I found myself wondering whether I should factor these potential problems into my nutrition. Many of us tailor our diets to suit our age, levels of exercise or life stages such as menopause – so should we extend the same thinking to our height? The tall and short of it: facts on human height The average adult height in the UK is around 5'9" for men and 5'4" for women. BMI calculations are often said to mislabel tall, slim people as overweight, as the formula used does not account well for how the body scales with height. Shoe size is roughly proportionate to height. It can be tricky to find shoes in UK sizes 12+ for men and 9+ for women. The standard door height in England and Wales is 6'6". Very tall people are forced to stoop. Most people are at their tallest early in the morning. Gravity compresses cartilage in the spine throughout the day, which can leave us around half an inch shorter by the end of the day. Do tall people need to eat more? The short answer is yes, but there are caveats… “In absolute terms, tall people are more likely to need more energy (and thus to eat more) to maintain their weight than shorter people,” says nutritionist Holly Dunn. “However, how much a person (tall or short) needs to eat depends on their overall body composition, activity levels and additional factors influencing their metabolism, such as their age, genetics, diet, hormones and even the unique composition of their gut microbiota.” So, if you’re tall, you may well benefit from eating a higher-calorie diet, but it’s important to consider the nutrients making up your meals. This is especially true given that visual signs of excessive fat accumulation such as a high waist circumference can be less noticeable on taller people. For Mike Tunstall, director of The Tall Person’s Club of GB & Ireland, well-considered dietary choices have made a big difference. “I’m 6'7" and around 140kg, but at my heaviest I was 180kg,” he says. “There’ve been times in my life where I’ve consciously eaten less, while at other times I’ve eaten what I wished. Becoming aware of low-carb or keto diets and following some of that thinking has made me a lot healthier.” Below, we’ll discuss some of the health issues that disproportionately affect taller people, and how certain foods could potentially help to manage these risks. However, it’s important to note that a balanced, nutritious diet and a healthy lifestyle – rather than just focusing on a few specific nutrients – are the foundations of better health. Which health risks come with being tall, and how can diet help? Cancer Taller people appear more prone to certain types of cancer including colon and breast cancer and leukaemia, with cancer risk increasing by as much as 16% with every additional 4" of height over 5 feet. It has been suggested that this is because tall bodies tend to have a higher number of cells, bringing a greater risk of mutations. You can’t do much about your cell count, but you might try following some increasingly well-established dietary dos and don’ts that seem to influence cancer risk. For example, it’s advisable to avoid high levels of acrylamide (a natural chemical byproduct of burning toast or thoroughly roasting potatoes, for example). I’m sorry to say that the same goes for carcinogenic processed meats such as bacon. Holly Dunn advises that certain foods have been associated with reduced cancer risk, but she warns that there are often limitations to health studies linking foods to life-changing outcomes. “We must be mindful that association does not equal causation,” she says. "But, with this in mind, foods that are associated with a reduced risk of colon cancer include fibre-rich whole plant foods such as wholegrains, beans, lentils, fruits and vegetables, possibly owing to the ability of fibre-rich foods to increase stool bulk.” Meanwhile, eating more foods that are naturally rich in carotenoids may help to lower the risk of oestrogen receptor-negative breast cancers. “Carotenoids are a family of yellow, orange and red pigments found in colourful plant foods like carrots, sweet potatoes, pumpkin, butternut squash, dark leafy green vegetables, cooked tomatoes, cantaloupe and mango,” says Dunn. “These foods provide antioxidants, polyphenols and other phytochemicals that protect cells from damage and support overall health.” Joint issues There is some debate – and a lack of research – concerning the link between height and joint health. Where some studies appear to confirm that taller people are more likely to suffer from joint issues, others reach contrary conclusions. As a survivor of bilateral knee replacement, Tunstall has much to say on the topic. “Generally, tall people are more prone to musculoskeletal issues, and that’s mostly because of the forces going through the joints,” he says. “We’re trying to urge more research into joint disease and height. Anecdotally, I can tell you that many of our members who are in their 50s, 60s or 70s have had joints treated and repaired.” Good Health by Good Food’s Kerry Torrens recommends eating a nutrient-dense diet for better joint health, including plenty of protein for rebuilding connective tissue, omega-3 fatty acids (found in oily fish and walnuts) to reduce inflammation, and vitamins D and K. Bone injuries The bigger they come, the harder they fall – and the more likely they are to fracture a bone. It appears that taller people are more at risk of bone injuries when they take a tumble, possibly due in part to differences in bone porosity, as well as the effects of gravity. “It’s partially because you’re falling a greater distance and you might be proportionally heavier, but another factor is that you have long levers,” says Tunstall. “If your bones are longer, the forces exerted through and on them, and on the joints, are exponentially higher than on someone who’s shorter.” Reducing impact where possible, for example by wearing appropriate protective clothing while playing contact sports, is clearly key to minimising bone injuries. Promoting good bone health through targeted nutrition is also important, and with this in mind, you might choose to prioritise calcium-rich foods such as milk, cheese, yogurt or tofu, as well as vitamin D, which is crucial to calcium absorption. Peripheral insensate neuropathy A type of nerve damage affecting the extremities including hands, arms and especially feet, peripheral insensate neuropathy appears to be significantly more widespread among taller people. It is characterised by a loss of sensitivity in the affected areas. This condition often affects people with diabetes, and it appears that its severity may increase with height in this population. If you are not diabetic, it’s one of the reasons to pay attention to controlling type 2 diabetes risk factors such as sugar intake, where possible. If you do have diabetes, peripheral neuropathy is one of the risks you can aim to manage through glucose control and other measures. Overgrowth conditions Rather than resulting from a tall build, overgrowth conditions can cause a person to grow exceptionally tall. These conditions, including Marfan syndrome and Sotos syndrome, are typically genetic. Dietary advice to help people manage the adverse effects of these conditions is scarce, and often quite generic. The Marfan Trust advises eating “a balanced healthy diet, rich in vitamins and minerals” in order to encourage the production of connective tissue. Support for exceptionally tall people Being tall is often viewed as advantageous, and perhaps this is why some of the difficulties that can come with above-average height are widely overlooked. “Very tall people have been told they’re abnormal, so they’ve got to be able to build resilience,” says Tunstall. “You’ve got to learn and inform yourself, and at the Tall Persons Club we try to help each other do that through newsletters, social media groups and in-person meet-ups.” “It’s sometimes scary the way other people treat you. For many of us, our least favourite thing is when someone looks at you and says, 'gosh, you’re tall',” he adds. “What I would say to tall readers is that it can take a while to come to terms with your height. I got to the point where I started enjoying it around my 20s or 30s.” 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 healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
The right nutrition can keep your body, mind and even your hair in good condition. These are the seven nutrients which experts recommend for your 40s and beyond.
You might still be at peak fitness and in great health, but several wellbeing risks come into sharper focus for most men over 40, from nutrient deficiencies to the dreaded middle-aged spread. The right approach to your diet – and a few key nutrients in particular – can ward off the worst effects and keep you feeling your best. “As a man ages, he’ll need to think more about his metabolic health,” says registered nutritional therapist, Layla Gordon. “It becomes especially important to keep blood sugar in balance, and find ways to reduce cholesterol and visceral fat. Some approaches to this include eating a Mediterranean diet, reducing intake of ultra-processed foods (UPFs) and time-restricted eating.” What to consider if you want to lose weight or improve health We will identify some of the nutrients that target specific aspects of your health – but we need to set out some general dietary rules first. “Reducing UPFs is important because a diet that’s high in these foods can cause nutritional deficiencies and changes in the gut microbiome and lining,” says Gordon. “Men over 40 have an increased risk of cardiovascular disease, and UPFs are known to cause obesity, inflammation, pre-diabetes and other cardiovascular risk factors. So, I recommend reducing your UPFs intake to no more than 7-10% of calories per day.” As well as cutting out highly processed foods, you might need to reduce your portion sizes. According to Gordon, this depends on factors including how active your lifestyle is, your metabolic health, and how your body stores fat. “Men over 40 tend to accumulate fat around the middle, especially visceral fat which is stored around the organs, and it’s very important to keep this fat to a minimum,” says Gordon. “If your waist is increasing, that’s a sign to reduce overall and visceral fat, and reducing portion sizes is likely to play a part in the weight loss needed.” 7 nutrients you need as a man over 40 Lycopene: friend to the prostate Young men tend not to pay much attention to the prostate – an important gland which dwells in the hinterlands of the male reproductive system. It should be near the top of our wellbeing checklist, as the prostate is the locus of several health conditions including prostate cancer, which directly affects one in six men in the UK. According to nutritionist, Holly Dunn, one important nutrient to target for better prostate health is lycopene. “It’s a type of carotenoid, which is a class of fat-soluble plant-derived pigments that give fruits and vegetables their vibrant colours,” Dunn explains. “It is responsible for the red and pink colours in foods like tomatoes, watermelon and pink grapefruit.” There are many potential benefits to getting enough lycopene including improvements to your cardiovascular and cellular health, but the nutrient is particularly notable for its link to the prostate. “Lycopene accumulates in the prostate and is strongly linked to reduced risk of prostate cancer in observational studies,” says Dunn, “and it may also help manage symptoms of an enlarged prostate (benign prostatic hyperplasia) and support healthy prostate function.” According to Dunn, the best dietary sources of lycopene are cooked tomato products such as canned tomatoes, tomato sauce, tomato juice, tomato purée and tomato paste. “These are the most bioavailable sources because heat processing makes the lycopene easier for our body to absorb,” she says. “Consuming these foods with a small amount of fat (like olive oil) can further enhance absorption, as lycopene is a fat-soluble compound.” If you’re not keen on tomatoes, you can look to alternative (but less potent) lycopene sources such as watermelon, pink grapefruit, guava and apricots. Zinc: guardian of masculinity At some point between the ages of 30 and 40, most men’s testosterone levels begin to decline at a rate of about 1% per year. This hormone is important to our body composition, fertility, energy levels and mood. “Zinc increases testosterone, so taking on more of this nutrient can arrest the decline,” says Gordon. “Supplements are cheap but you can get zinc from high-quality proteins including seafood, grass-fed meat and organic eggs. Weight-bearing exercises will help with testosterone levels, too,” she adds. Omega-3: lifter of gloom It’s a sad fact that men in their forties have an elevated risk of mental illness. The 40-44 bracket has the highest suicide rate of any age (or gender) group in the UK. As well as leaning on tools like counselling, exercise and talking to friends or support groups, we can also look to our diet for a helping hand towards better mental health. “Focus on good fats, nuts, seeds, eggs, olive oil, berries and leafy veg, as these foods support brain health,” says Gordon. “Omega-3 is particularly helpful, as it is anti-inflammatory and can help calm the mind.” Good sources of this fatty acid include salmon, mackerel and walnuts. Meanwhile, Gordon recommends cutting down on foods linked to inflammation, which is associated with numerous mental illnesses. These foods include sugars, sweeteners, artificial additives and low-quality meats. Iron, B12 and protein: nourishers of hair By the age of 50, over half of men will have experienced at least some degree of hair loss or thinning. This is often down to genetics, but nutrition may help with certain types of hair loss. “Men over 40 most commonly experience androgenetic alopecia (male pattern hair loss), which is hormonally driven and not treatable through nutrition alone,” says Marta Teixeira, certified trichologist and CliniHair founder. “However, a type of hair loss called telogen effluvium (TE) can be triggered by deficiencies of nutrients including iron, or very low calorie intake. In men over 40, this is particularly relevant as the efficiency of nutrient absorption declines with age, and chronic conditions or medications can further deplete essential nutrients.” If you suspect that a nutritional deficiency could be affecting your hair health, Teixeira advises following a balanced, whole-food diet targeting specific nutrients. “Ferritin levels below 40 micrograms per litre of blood are associated with hair loss, while optimal levels for hair growth appear to be >70 μg/L, so you may benefit from increasing your iron intake,” she says. “Vitamin B12 deficiency can cause diffuse hair loss and is often overlooked, particularly in men with malabsorption issues or dietary restrictions, while inadequate protein intake compromises hair structure and may lead to TE hair loss in severe cases.” Fibre: supporter of digestion Fibre is key for digestive health as many types (especially soluble) are fermented by gut bacteria, this creates small molecules called short-chain fatty acids that nourish the gut lining. It’s also known to reduce constipation, improve heart health and reduce the risk of colon cancer, so adding more fibre to your diet is surely worth the additional farts it might provoke. A reminder that gas is a normal side effect to your digestive system working. “Look at increasing your diversity of fruits and veg to give you different types of fibre,” Gordon advises. “Aiming for a colourful array, including dark purples, reds, yellows and oranges is a good way to increase your intake of beneficial nutrients that are anti-inflammatory and gut-bacteria-loving.” Looking after yourself now is key Everyone meets their share of challenges by the age of 40 – but we also have opportunities to stay fitter, happier and healthier. Upping your intake of nutrients like lycopene, zinc, omega-3 and fibre will help tip the balance towards the positive. The ground rules we’ve mentioned above are important. Be mindful of your waist, portion sizes and the proportion of UPFs in your diet to ensure you have a healthy basis to build your diet around. Men are sometimes said to be reluctant towards self-care – whether that means going to an appointment, opening up about mental health or making dietary changes. But ultimately, the better we look after ourselves, the more we can do for those around us. Eating some tasty, healthy food surely isn’t a bad place to start. Now try... What is a balanced diet for men? What do my cholesterol numbers mean? 10 healthy ways to lose belly fat 20 everyday habits harming your health What to eat for your age 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 healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Exactly how harmful are your bad habits?
From drinking too much alcohol to having too many late nights, the experts assess how much damage you’re doing – and provide tips to mitigate the harm or even quit altogether.
Almost everyone has a harmful habit. In the most recent Health Survey for England report (the survey has been paused since the pandemic), nearly nine in 10 adults said they regularly engage in a damaging behaviour, such as smoking or drinking alcohol excessively. These habits are often addictions, misguided coping mechanisms or adversity driven, and many are easy to fall into. There are all sorts of reasons why people develop harmful habits, and the difficulty of quitting is scientifically understood. The good news is that there are tried and tested methods to help you quit just about any harmful habit. You’ll find harm reduction and habit-breaking tips below, along with the sobering facts on how bad habits can harm your health. How harmful habits affect your health Smoking You might be among the dwindling number of smokers who still love a cigarette with their morning coffee on a summer’s day, in the winter chill and, well, in most situations – but it’s well established that tobacco does not love you back. Smoking damages almost every organ in the body, according to Hazel Cheeseman, CEO of Action on Smoking and Health (ASH). “It harms the heart and blood vessels by increasing blood pressure and causing fatty build-up in arteries, raising the risk of heart attack and stroke,” she says. “In the lungs, smoking causes chronic cough, breathlessness and COPD, and is the leading cause of lung cancer. It also increases the risks of at least 16 other cancers.” Cheeseman adds that smoking weakens the immune system, slows healing, damages teeth and gums, accelerates skin ageing, reduces fertility and, during pregnancy, increases the risks of miscarriage, premature birth and low birthweight. If this is too much information to take in, simply consider smoking’s impact on your life expectancy: “on average, people who smoke die around 10 years earlier than non-smokers,” says Cheeseman. “It also shortens healthy life expectancy, with smokers requiring care and help with everyday tasks a decade before those who don’t smoke.” Reduce the harm: Cheeseman advises that the only way to remove the risks of smoking is to stop completely, but she suggests ditching cigarettes for an alternative nicotine product if you’re already a smoker and you’re not ready to go nicotine-free. “Switching to nicotine replacement therapy (NRT), vapes or pouches will substantially reduce the harm,” she says. Break the habit: Quitting smoking is infamously difficult, requiring as many as 30 attempts or more, but thousands of smokers successfully kick the habit every day. Getting support makes a big difference: “evidence-based support available through local public health teams and the NHS increases the chance of success significantly, as does quitting with friends and family,” she says. “The most important thing is to give quitting a go, and never give up on giving up.” Get help: Find your local NHS Stop Smoking service (England) Help Me Quit (Wales) NHS Stop Smoking services (Scotland) Stop Smoking (Northern Ireland) Alcohol Excessive drinking is declining in the UK but, as of 2022, 12% of adults in England and 18% in Scotland were reportedly drinking alcohol at risky or harmful levels. Many of us continue to break the Department of Health’s low-risk guidance to consume no more than 14 units per week and keep at least three days alcohol-free. “There is a sliding scale of harm, with the toll alcohol takes on our physical and mental health increasing the more we drink,” says Dr Richard Piper, CEO of Alcohol Change UK, which flags up the head-to-toe impacts in its interactive map of alcohol and the body. “From rubbish sleep, brain fog and low mood, to high blood pressure, depression, anxiety and any of the 200 health conditions caused by alcohol (such as liver or cardiovascular disease) these harms affect millions of us drinking at different levels over different time periods.” Habitual heavy drinking could take years off your life, shortening life expectancy by four to five years if you drink more than 18 alcoholic drinks per week. Reduce the harm: If your aim is to reduce your alcohol consumption rather than to quit drinking altogether, then going alcohol-free for a limited time period could help with the adjustment. “Cutting down, particularly if we’re drinking alcohol most days and not giving our minds and bodies any proper breaks, is a great place to start and still offers loads of benefits,” says Dr Piper. “Research suggests that in order to achieve moderation, many people first need to have a break of a month or more because it gives our habits and body a chance to properly reset.” Dr Piper also suggests reducing weekly consumption, spreading that consumption across the week and opting for low-strength or alcohol-free drinks as easier alternatives. Break the habit: If you’ve decided to quit drinking alcohol, there’s help at hand. However, it will be important to take an approach that factors in your current relationship with alcohol. “The best place to start, whether we’re thinking about going alcohol-free or cutting back, is understanding what we’re currently drinking so we can proceed safely and with the right support,” says Dr Piper. “We can use tools like the Try Dry app to assess not only how much we drink, but also our consumption patterns and feelings about drinking. Your GP or local alcohol service will also be able to do this with you.” Get help: Alcohol Change UK Find alcohol addiction support services (NHS) Dr Piper adds the following important advice for those who are quitting drinking: “If you experience shaking, hallucinations, sweating or severe headaches a few hours after you stop drinking alcohol, you should go to A&E or call 999, because sudden alcohol withdrawal can be fatal. If you are worried about how to cut back safely, speak to your GP or local community alcohol service, who will be able to advise on the safest, most suitable way to cut back or stop drinking based on your current consumption.” Junk food From fast food delivered at the touch of a smartphone screen to the ultra-processed foods lining supermarket shelves, we find ourselves surrounded by junk food, and we’re hard-pressed not to eat it habitually. These pre-prepared meals often have low nutritional value and a high content of saturated fats, refined sugar and other health-harming ingredients. “Diets high in fat, sugar and salt, and low in fruit, veg and fibre have an impact on health, contributing to diet-related diseases such as obesity, heart disease and cancer,” says Dr Hannah Brinsden, Head of Policy and Advocacy at The Food Foundation. “Importantly, this impacts healthy life expectancy as well – the number of years lived in good health.” Reduce the harm: One small measure you can take to improve your diet is to increase your intake of fibre, an important nutrient that's often lacking in fast food. “Fibre intake still remains critically low across all age groups, especially among adults,” says Dr Brinsden. “Only 4% of adults meet the recommended 30g of fibre per day – a figure that drops to just 1% among women aged 65 and over.” Adding some of our high-fibre recipes to your diet should help. Break the habit: Parting ways with junk food is difficult for several reasons, beyond the simple fact that we’ve developed a taste for these foods. One major obstacle is the high cost of healthier foods, which are “more than twice as expensive per calorie than less healthy foods, and less available,” according to Dr Brinsden. If you’re aiming to replace junk food with healthy, home-cooked meals, a money-savvy place to start would be our collection of cheap and healthy recipes. You might not always be able to avoid fast food, but making your own affordable and tasty meals most of the time will make a big difference. Get help: Top 15 healthy fast food recipes (Good Food) Healthier food swaps (NHS) Undersleeping Late nights and poor sleep might sometimes be unavoidable, especially if you have insomnia, are a new parent or have too much to fit into your day. Still, if you have the opportunity to improve your quality of sleep, it’s worth making some changes. “When we undersleep, our restorative processes that support growth, memory consolidation and bodily detoxification are disrupted,” says Lisa Artis, Deputy CEO of The Sleep Charity. “Just one poor night of sleep can leave you irritable and unfocused, but long-term sleep deprivation leads to more serious consequences. For instance, the cardiovascular system doesn't get a chance to rest and repair during sleep, triggering heightened 'fight or flight' hormone activity, increased heart rate and elevated blood pressure.” According to Artis, serious health harms can result from longer-term undersleeping. “Studies show those sleeping less than seven hours per night have a 14% increased risk of premature death compared to those sleeping seven to eight hours, while over-sleepers face a 34% increase. Other studies have shown that regularly getting less than seven hours of sleep a night increases the risk of heart disease, stroke and high blood pressure.” Undersleeping is also linked to heightened risks of obesity, certain cancers and cognitive conditions including Alzheimer’s disease. There’s much to gain from getting the recommended seven to nine hours per night (for adults). Reduce the harm: Even if increasing the amount you sleep isn’t feasible right now, there are steps you can take to sleep better. “Aim to wake up at around the same time each day – even on weekends – as this will help to strengthen your circadian rhythm and sleep drive,” says Artis. “You can also improve your sleep hygiene and sleep quality by reducing screen time before bed; creating a calm, sleep-friendly bedroom environment; and avoiding caffeine or heavy meals late in the day.” Break the habit: “For those ready to prioritise sleep long-term, the key is to take a gradual approach, increasing sleep by no more than 15 minutes per night,” Artis advises. “Establish a calming pre-sleep routine with activities like reading or gentle stretching, dim your lights in the evening to help prepare your body for rest and track your progress in a sleep diary to reveal patterns and pinpoint areas for improvement.” Get help: National Sleep Helpline (The Sleep Charity) Help with sleep problems (NHS) Lack of exercise We all face our own challenges and limitations when it comes to exercise. Injuries, health conditions, mobility impairments, access to facilities and other factors can all present barriers to staying active. However, many of us are prone to the habit of exercising less than we could and ideally should, with serious implications for our wellbeing. “Being inactive has a significant impact on our physical and mental health,” says Kate Dale, Director of Campaigns at Sport England. “Not only does inactivity increase the risk of conditions such as type-2 diabetes, heart disease, stroke, dementia and some cancers, but it also contributes to reduced strength, balance and energy levels. Most concerning is that inactivity is linked to one in six deaths – while, on the flip side, active lifestyles are associated with longer, healthier lives.” Reduce the harm: If your lifestyle is currently very sedentary, then you’ll need to build up slowly to a level of activity that works for you. “Even small steps like short walks or gentle exercise activities can deliver meaningful benefits, especially for those who are currently least active,” says Dale. Break the habit: Developing an active lifestyle that sticks is all about staying motivated, minimising the risk of injuries and above all, finding the types of exercise that work for you. “Choose enjoyable activities and build gradually,” Dale advises. “Moving more doesn’t need to mean structured sport; it can simply be incorporating movement into daily routines.” Get help: The benefits of being active (Sport England) Fitness hub (Good Health) Leaving stress unaddressed Stress has many potential causes, from workplace pressures to caring for unwell family members or dealing with a bereavement. “Most of us will experience stress from time to time and, in small doses, it’s probably not too much to worry about,” says Rosie Weatherley, Information Content Manager at Mind. “However, being put under stress for long periods of time can negatively affect our physical and mental health. Although stress isn’t a mental health problem, the two are related and excessive stress can cause or worsen a mental health problem such as depression or anxiety.” It’s often impossible to avoid stress – but we can sometimes take steps to manage its effects. When allowing stress to go unchecked becomes a habit, the risk of illnesses including cardiovascular dysfunction, diabetes and autoimmune syndromes may increase. Reduce the harm: If you’re under a lot of stress, you may find it difficult to make big changes, but there are some relatively quick steps you can take to move in the right direction. “Try to identify what is causing you to feel stressed and see if you can better manage the pressure you are under – there will be some things that you can’t change, but others you might be able to take more control over,” says Weatherley. “If stress is work-related, speak to your manager or supervisor about how you’re feeling. From time management skills to improving how you communicate with those you feel are putting unreasonable demands on you, there are plenty of small steps you can take to help alleviate the causes of stress.” Other stress-relieving measures that work for some people include breathing exercises, listening to music, making time for breaks, spending time in nature and physical exercise. Medical intervention: Those dealing with ongoing stress will sometimes require medical help. “If you’re feeling overwhelmed, your day-to-day life or relationships are being affected or you’re having difficult feelings that last longer than two weeks or keep returning, speak to your GP,” says Weatherley. “Your GP may run some tests to see how they can help manage the symptoms. They may suggest some options to help manage stress, such as wellbeing and relaxation tips. Or, they might be able to refer you to social prescribing, if it is available in your local area. This might include support for loneliness, money problems or physical activity.” Get help: Advice on coping with stress (Mind) Get help with stress (NHS) I’ve got a harmful habit – can I kick it? Yes, you can! The challenge of breaking a bad habit varies depending on a number of factors, including your personal circumstances, the extent of the habit and how the harmful activity relates to your neurology – but the key point to remember is that all sorts of people succeed in moderating or eliminating all sorts of bad habits. One piece of advice that we’ve heard consistently from the experts interviewed for this article is that you can improve your situation by accepting help – whether that’s from a friend, family member or specialist such as a charity or medical professional. You are far from alone in struggling with a harmful habit, and you’ll be far from alone when you take steps to move past it. Read more: How to sleep better Eat well for... gut health 8 ways poor sleep wrecks your healthy eating intentions Risk factors for high cholesterol What to eat to beat common health problems 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.
The filthiest appliances in your kitchen
Here’s where dirt and germs hide in the kitchen – and an appliance expert’s tips on how to tackle each grimy situation.
We don’t mean this personally, but your kitchen is filthy! Even well-kept households often have build ups of dirt, grease and bacteria – especially in hard-to-reach parts of kitchen appliances and tools you might not think to clean so regularly. Researchers have found that kitchens are among the places in the home which are the most heavily colonised by bacteria, and where we’re likely to be exposed to the broadest diversity of microbes. Despite the presence of these unwelcome guests, only 17 per cent of households polled in one survey claimed to clean their fridge monthly or more often – and the same problem of under-cleaning extends to other appliances. Below are some of the most popular kitchen appliances and their specific vulnerabilities to dirt and germ buildup. We’re here to help, not worry you, so we’ve included expert cleaning tips for each type. What are the worst offenders? The fridge From a microbe’s perspective, your fridge is a vast and varied habitat. From door seals and shelf corners to neglected containers and the food itself, there are all sorts of places for microbial life to flourish. The mix of cool, freezing cold and hot (at the rear) areas throughout these appliances provide ideal living conditions for an assortment of germs. In one study, illness-causing bacteria from the listeria family were found in 15 per cent of homes, and their favourite spot turned out to be the refrigerator meat drawer. If you’re going to prioritise cleaning one part of the fridge, make it this drawer (and remember you must never store other foods in the same compartment). “Mix vinegar and water into a solution and wipe this onto your fridge’s shelves and drawers – this will kill any germs and neutralise any lingering odours,” suggests Isabella Forgione, a small appliances expert at AO. “Wipe this solution onto the door seals too, as dirt and crumbs love to get right into the hidden nooks.” The oven According to research from Beko, cleaning the oven is Britain’s most dreaded chore. One in three respondents to the brand’s survey said this is a task they tend to put off – which is unfortunate, given that toxins produced by certain bacteria such as staphylococcus and bacillus cereus can survive the high cooking temperatures inside these appliances. Forgione would like to reassure you that cleaning your oven – and getting rid of those unwanted germs – is easier than you might think. “A brilliant little hack is to mix bicarbonate of soda with a dash of water to form a paste. Smear this paste over your oven’s greasy patches, allow this to work its magic overnight, then simply wipe this off with a damp cloth the following day,” she says. “This will save you buckets of time as the bicarbonate of soda breaks down any stubborn grime without the need for scrubbing. “You can also douse your oven shelves in your bath with hot water and a scoop of washing powder for a couple of hours, which will allow the grease to lift off far easier.” The washing machine You’d hope that a washing machine would be a haven of cleanliness, but these appliances are unfortunately prone to harbouring germs. Their diverse surfaces provide a complex environment for microorganisms, from the rubber door seals (which often harbour mould) to internal components prone to the development of ‘biofilms’ (slimy communities of microbes). In other words, washing machines can contain a lot of life forms that you wouldn’t necessarily want on your clothes. Thankfully, there are some simple ways to improve your washer’s cleanliness. “Once a month, run the machine on an empty cycle using the hottest wash setting,” Forgione advises. “Pour white vinegar into the drum and add bicarbonate of soda to the detergent drawer. This action will clear away any detergent buildup and freshen up the drum, should it have any lingering odours. “It’s also a good idea to wipe down your washing machine after every wash – focus on the rubber seal around the door and leave this slightly ajar to air the drum,” she says. The dishwasher If you want to feel better about your home’s scent, try typing ‘dishwasher smells’ into Google and look at the autocomplete options. My favourite popular query is ‘dishwasher smells like wet dog’. These appliances do have a tendency to develop nasty odours. It’s usually down to a gradual buildup of food residue, grease or limescale within the dishwasher, resulting in the presence of stench-causing compounds such as dimethyl trisulfide and methanethiol. Forgione recommends rinsing your dishwasher’s filter frequently to prevent buildups and blockages, as well as giving the appliance a monthly deep clean. “Empty it before placing a bowl of white vinegar on the top rack, and then run the dishwasher on a hot cycle to cut through grease or limescale," she says. “Next, sprinkle a layer of bicarbonate of soda across the base of your dishwasher and run this on a short cycle to deodorise the appliance.” Food prep and cleaning utensils They’re not exactly appliances, but it’s well worth noting that some of the utensils we use for food prep and cleaning are potential hotspots for germs and dirt. Scourers and washing up sponges are some of the worst culprits. Studies have found that these cleaning tools can contain and spread dirt, as well as cleaning it. Viruses and bacteria (some harmless, others pathological) are commonly found in their spongy or fibrous structures. During use, synthetic sponges and scourers are also prone to shedding microplastics (small particles) which may be toxic and dangerous to long-term health. Some hygiene experts flatly advise against the use of sponges and scourers, due to the potential health risks. Chopping boards are another danger zone. Ones with a smooth, hard surface are generally the most resistant to dirt or germ buildup, whereas softer boards with a textured surface are more vulnerable. However, as any chopping board becomes scratched or damaged through use, it gets trickier to clean and less hygienic. You might be tempted to soak it, but it’s generally recommended to wash and scrub a chopping board with very hot water and washing liquid instead. If there are significant scratches or other imperfections in your chopping board, it’s time to replace it. Cleaning tips and tricks... How to clean an oven How to clean a dishwasher How to clean a BBQ How to clean a microwave How to clean a coffee machine How to clean an air fryer How to keep your kitchen clean
10 mistakes you might be making on a protein boost
There’s a huge amount of interest and advice around increasing your protein – but plenty of misinformation too. We asked nutritionists and fitness professionals what’s helpful and sensible when it comes to this important macronutrient.
Protein helps us to repair our muscles and regenerate every cell from our toenails to the hairs on our heads. It can also help us to recover from exercise, suppress hunger or build muscle. For these reasons, many people are looking to up their protein intake. But getting the best out of protein isn’t as simple as adding another egg to your breakfast scramble, or supping a protein shake after your workout. We interviewed fitness and nutrition experts to identify 10 common mistakes you might be making while you’re on a protein boost – and how to fix them. 1. Neglecting other nutrients Boosting your protein intake has its uses. Topping up on this macronutrient can help you develop a leaner and more muscular body composition, stay healthy during pregnancy and recover from injuries – especially if you weren’t eating enough of it previously. However, increasing your protein intake should not come at the expense of other important nutrients in your diet. “Everybody seems obsessed with protein and I’m curious as to why, because the majority in the UK meet their requirements without concern,” says Renee McGregor, a sports dietician and author. “If you eat any food to excess it has implications, and that includes protein. It has a satiating effect, so eating a lot of protein might displace intake of other nutrients that are needed in relatively large quantities such as carbs, fats and micronutrients. This applies particularly to people with high energy requirements.” Failing to eat a balanced diet because you’ve filled up on protein can have negative consequences, according to McGregor. “In the short term, it might mean you might feel tired and struggle to concentrate, while long-term it can affect endocrine function, bone health and nerve health,” she says. “Over time, fixating on protein can cause an aspect of malnutrition.” 2. Not factoring in your weight and lifestyle The amount of protein needed for ideal health and fitness varies from person to person. How much you weigh is one factor: the recommended amount is 0.75g of protein per kilogram of bodyweight per day for adults. But body weight isn’t the whole story. Other factors such as the type and intensity of exercise you do, your age, whether you’re pregnant, and your overall health also affect your ideal protein intake. “I work with a lot of very active individuals, and they often try to use public health information that’s put out for sedentary or overweight people,” says McGregor. “It’s quite a concern in the sense that we seem to have lost the ability to look at information and be nuanced, and decide if it is personally relevant to us.” If you’ve consumed lots of advice on how much protein you need and you’re struggling to arrive at a daily figure, McGregor advises that it might be best to simply listen to your stomach. “Our bodies are clever and know what we need,” she says. “Toddlers go through phases of demanding high-protein food, and phases of demanding a high-carb diet. These young children are guided by their hunger, because that’s what the human body is designed to do.” 3. Over-relying on protein powder drinks There’s no doubt that protein powder drinks are a convenient and manageable vehicle for getting protein into our bodies, but McGregor warns that over-relying on them can have an adverse effect on overall nutrition. “Protein shakes often don’t have any carbohydrate content, and carbs are the key nutrient for energy and the hormonal cascade required for adaptation post-training,” she says. “I tell athletes that they need to add milk to these shakes to get carbs, rather than just mixing it with water. It’s useless to take on the protein if you’re not getting energy too.” Research suggests that around 1.2 grams of carbohydrates per kilogram of body weight per hour should be taken on for the first few hours after exercise, as this will facilitate optimal recovery. We’re not saying protein shakes are bad – they’re just not sufficient on their own. 4. Using just a few foods to boost your overall protein Changing your diet can be challenging, and if you’re aiming for a protein boost then you might feel tempted to simply add a few high-protein foods to your daily diet. The worrying trend of bodybuilders gulping down raw eggs springs to mind. Rather than obsessing over certain foods, McGregor advises that getting protein from a variety of sources is key, as this will increase the variety of nutrients in your diet. “I’d encourage people to be as varied as they can within their dietary approach,” she says. “If you’re plant-based, you have to be mindful about getting grains and pulses across the day to meet your amino acid intake. If you’re vegetarian, foods like Greek yoghurt, milk and eggs are good.” 5. Neglecting your gut health In order to use the amino acids from protein, we need to be able to metabolise the sources we eat or drink. To some extent, it seems that the rate of absorption can be affected by gut health. “Your system needs to be able to digest protein, so I ask clients to open up to me about their digestion,” says Atif Rehman, a personal trainer and owner of Atif Fitness, based at Graft Häus gym in Leeds. “When you eat a high-protein meal, think about whether you feel energetic or bloated. If you don’t feel good, consider making changes to improve your gut health, like taking on more organic sources of probiotics such as fermented beetroot juice. “Protein is very good for us, but digestion is key to getting the benefits.” 6. Jumping on the latest social media trend Social media platforms are awash with content presenting ideas on exercise and nutrition. A quick Instagram search for ‘protein tips’ brings up some dubious advice. Apparently, quinoa is not a protein source (not true!). Another post claims that the human body can’t use protein, so you should find alternative sources of amino acids instead (but of course, the body can and does use protein). Extreme or unusual advice is often rewarded by social media algorithms, as seems to have been the case with mouth taping, a sleep trend with little scientific evidence to support it. Some dietary advice published on these platforms might even prove harmful. “I see people at the gym looking at posts on TikTok, Facebook, Instagram and YouTube, where bodybuilders are talking about a very high-protein diet, with lots of foods like steak,” says Rehman. “Maybe they have their own goals and it gives them a boost, but I worry over whether their hearts and kidneys are healthy. There are so many deaths in bodybuilding.” 7. Prioritising quantity over quality Whether you’re vegan, vegetarian, keto or omnivorously in-between, Rehman stresses the importance of getting your protein from high-quality foods. “With any source of protein we’ve got to be careful, as many items go through so much processing and modification with sugar and salt,” he says. “One of my vegan clients’ weight wasn’t going down, so I looked into her diet. She was eating a lot of beans and tofu – which can be healthy protein sources – but they were in highly processed forms.” “Another client who eats meat was buying cheaper options for foods like steak, marked down at the supermarket. I directed him to go to local butchers instead, where the meat is often fresher.” The price of high-quality protein sources – especially meat – is sometimes off-putting, but provided you’re getting enough protein to meet your needs, there’s a strong argument that quality beats quantity. 8. Cramming your protein intake into the hours after exercise Danny Webber, a sports nutritionist and owner of Webber Nutrition, has noticed that some of his clients hold misconceptions over the best timing for protein intake. “For recovery, it’s widely believed that you need to have a protein-rich meal straight after training, but that’s not always the case,” he says. “It’s better to have your daily protein distributed evenly throughout the day. If you were an athlete who needs 150g per day, distributing that into five meals with 30 grams in each can be more effective than going for long periods without and then taking on a load of protein after training.” 9. Eating nutritionally imbalanced ‘fortified foods’ According to Webber, a fixation on protein can sometimes lead people to reach for protein-packed products that might do more harm than good for their overall nutrition. “There are lots of fortified foods out there like ‘protein pasta’ and ‘protein bread’, but the quality often isn’t great,” he says. “They’re sometimes highly processed, and the people who eat them might end up increasing their overall calories, sugar and salt intake, despite thinking they’re eating something that’s good for them.” “If the goal is to lose body weight and you’re choosing these protein-and-carb-rich foods, especially those with added sauces, then you’re taking on more calories than you need.” 10. Overcomplicating your relationship with protein Protein has several crucial functions in our diet, from regenerating our bodies after exercise to staving off hunger. There are certainly situations in which you might benefit from boosting your protein intake – but the clear message from nutritionists and fitness experts is that you don’t need to overthink how you consume it. Webber works as a performance nutritionist with sportspeople such as the Newcastle Falcons rugby union team and Bury F.C.. “These professional athletes recognise the importance of protein and try to eat it regularly throughout the day, including having some around their training,” he says. “They just do the basics very well, every day, and that’s where a lot of things aren’t done as well for the average Joe. It’s about meeting your needs based on your activity levels, choosing quality protein sources and being consistent.” Further reading: 91 high-protein recipes 10 high protein foods Everything you need to know about protein 8 diets nutritionists say you should never follow Joe Wicks’ high protein breakfast recipe
Why do holidays play havoc with your poo habits? An expert explains how to prevent it
You might be far from home, but you’re not alone. We asked an expert how to prevent and treat stomach troubles abroad.
Digestive issues are widespread among travellers. I unhappily remember the time I ordered the off-menu couscous in Tangiers, and another when I foolishly sipped from an antique water fountain in Venice. You might have a similar tale locked in one of the deeper vaults of your memory. Most of us would hope to poo normally while travelling, but that's not always the case. Thankfully, there are some steps you can take to reduce the risk or severity of constipation, diarrhoea and other issues. We spoke to Dr Megan Rossi, gut health expert and founder of The Gut Health Doctor, to learn how you can stop a bad stomach from sending your holiday fun straight down the loo. Next, find out how much fibre you should eat a day, what are probiotics and what do they do . Which digestive issues are common on holiday – and how to help 1. Constipation Travelling can lead to temporary constipation. You probably have some idea of the symptoms, but it’s worth knowing the specific medical definition: Your bowel movements (stools) are less frequent (under three times per week) Bowel movements are difficult and/or painful Stools may be dry, hard or lumpy This issue usually resolves within three weeks. If the constipation carries on longer (so your bowel movements remain limited to three times or fewer per week), then you should consult your GP. “Constipation is one of the most frequent digestive complaints when travelling, and that’s largely down to changes in routine,” says Dr Rossi. “There are various factors involved, from disrupted sleep and different meal times, to reduced fibre intake and dehydration, all of which can slow down gut motility. We also tend to eat out more and move less on holiday, which doesn’t help.” Dr Rossi recommends one particular remedy both for constipation and for diarrhoea: “If you experience constipation or loose bowel movement when travelling, consider taking some psyllium husk with you,” she says. “This water-loving fibre (available from most health food shops) has a dual effect, helping soften hard stools while also thickening looser stools. Try ½ tbsp (3g) per day mixed in 150ml water (per tablespoon). “Also, I know it’s obvious, but do remember to stay hydrated, both during the flight and while you’re away. Dehydration is a common cause of holiday-induced constipation.” Possible remedies: Eat fibre – plums and psyllium seed husks are especially recommended Drink plenty of water to prevent overly hard stool, especially during flights Exercise and movement can loosen things up 2. Diarrhoea Diarrhoea is a common problem for travellers, who may experience: Loose stools Dehydration Vomiting (in some cases) “Stomach bugs – sometimes known as ‘traveller’s tummy’ – are a well-known issue, and they’re usually a result of exposure to unfamiliar microbes in food or water,” says Dr Rossi. “Although some microbes can be inherently 'bad', in many cases our gut can adapt to them, which is why locals can enjoy street food and local tap water without any concerns, yet the same foods often cause havoc in a traveller’s untrained guts.” Diarrhoea is typically caused by food poisoning or a stomach bug, and the seriousness of the issue and its treatment will depend on the cause. Loose stools can also be caused by other factors, such as over-exposure to sun, eating rich foods, excessive drinking or eating foods you may be intolerant to, such as pasta and bread. As mentioned in the section on constipation, psyllium husk is one popular remedy for treating loose stools. The NHS also recommends medicines such as loperamide or diphenoxylate, plus atropine. Due to the loss of water that comes with this condition, drinking lots of fluids is a must to prevent dehydration. Possible remedies: Take psyllium husk to thicken stools Consider anti-diarrhoeal medicines (with a pharmacist or doctor’s advice) Drink lots of water to reduce dehydration 3. Indigestion and other common problems These are a number of other common digestive complaints that may arise during travel: Indigestion Bloating Motion sickness These diverse issues have various causes, possibly including your chosen mode of transport. According to Dr Rossi, flying can be particularly problematic for the digestive system. “Ever noticed your belly feeling uncomfortably bloated mid-flight? That’s because as the plane climbs, the air pressure in the cabin drops and any gas trapped in your gut expands. It’s the same reason your ears pop and your crisp packet balloons,” she says. “I call this ‘mile-high IBS’, and it can be a real issue for those already prone to gut sensitivity.” Motion sickness is obviously linked to travel, too. Ferry and car journeys are the most commonly problematic modes of transport in this regard. Meanwhile, indigestion often results from eating rich foods at your destination. Possible remedies: Avoiding richer foods (at least some of the time) during your holiday can limit indigestion Standing up and stretching your legs can help with in-flight bloating Motion sickness can be reduced by sitting in the front seat of a car or in the middle of a boat How to prevent digestive issues on holiday before they happen Prevention is always better than the cure, as will become clear if you find yourself running from pharmacy to toilets in a foreign land. With this in mind, we asked Dr Rossi for her pre-takeoff tips. “Focus on building a diverse – and therefore resilient – community of gut microbes through diet before your holiday, as this will optimise your gut health and could lower your risk of gut infections,” she says. “Research shows that people with more diverse gut microbes are less likely to experience travel-related gut symptoms, including travellers’ tummy.” Certain foods can contribute good bacteria to a healthy gut microbiome. Some of the tasty options include Greek yogurt, kimchi, kombucha and sauerkraut. Bacteria supplements are another way to give your gut microbiome a targeted top-up. “There’s good clinical evidence to show that a specific probiotic strain, LGG (lactobacillus rhamnosus GG), significantly reduces your risk of traveller’s tummy,” says Dr Rossi. So, consider stocking up on an LGG bacteria supplement. “It’s best to take it for seven days before and during your trip, and seven days after you return,” she adds. Dr Rossi also recommends eating a wide range of fruit and veg in the lead-up to travel. “Aim to have 30 or more different types of plants a week across the six main plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices,” she advises. If you have a history of digestive problems when flying, there are certain foods that might be best avoided. “You may benefit from going easy on FODMAPs (a group of fermentable carbs found in foods like onions, garlic and certain fruits) in the 24-48 hours before take-off,” says Dr Rossi. “Just remember to reintroduce these foods into your diet once you’ve landed, as many FODMAPs are prebiotic and help feed your beneficial gut microbes.” Once you’ve arrived in your destination, Dr Rossi advises syncing your lifestyle to its time zone as quickly as possible. “Adapting the timing of meals and sleep will help your gut settle more quickly, because your microbiome is closely linked to your circadian rhythm,” she says. Should you be worried if you get a bad tummy on holiday? It’s unpleasant to experience digestive problems on holiday, but more often than not, it’s not something to seriously worry about. With that said, certain cases do require a check-up. “Occasional loose stools or mild constipation aren’t usually cause for concern, but there are definitely red flags to watch for,” says Dr Rossi. “If diarrhoea lasts more than 48 hours or if you have a high fever, persistent vomiting, blood in your stool or signs of dehydration (like dizziness or dark urine), it’s important to seek medical attention. The same goes for severe abdominal pain – you're better safe than sorry.” The big silver lining here is that a holiday could potentially do more good than harm to your digestive system. “If you’re going away somewhere and getting time to relax, the reduction in stress and cortisol can have a positive impact on your gut health,” says Dr Rossi. “Plus, you may be able to expose yourself to a greater variety of foods (both fermented and different plants) than you would typically have at home.” Now try: What to eat and drink in a heatwave Top health benefits of prunes and prune juice Why am I constipated? What is food poisoning? 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.
Your gut and metabolism are linked – here’s what to eat to help both
Discover how your gut and metabolism work together for your health, and how you can tweak your diet to help them thrive.
Point to your gut. There’s a good chance your finger is resting on your belly, or perhaps the bottom-left of the ribcage where the stomach resides. Either way, you’re correct. The gut is the entire digestive system from throat to stomach, to small intestines, large intestines, appendix and beyond. It has about 100 times the surface area of our skin, and it’s one of the first things to start forming – alongside heart and brain – in the human embryo. This is where many of the crucial processes of metabolism take place, turning ingested foods into energy and nutrients that fuel the body and maintain our health. Without the gut, there’d be no metabolic process. And without metabolism, we wouldn’t have a gut (or anything else) for very long either. The question is: can a healthier gut make your metabolism healthier too? To better understand this vital relationship and how diet can support it, we spoke to Claire Barnes, a nutritionist and founder of The Happy Nutrition Co., and Dr Megan Rossi, a gut health specialist and founder of The Gut Health Doctor and Smart Strains. Next, discover 10 ways to speed up your metabolism ad find out if you can lose weight just by exercising. Why is our gut important? The gut is where the many processes of digestion take place. This includes the breakdown of easily digested foods in the small intestine, metabolism of more complex foods in the large intestine, and filtration of toxins by the liver, which is one of the gut’s ‘solid organs’ along with the pancreas and gallbladder. What you might not know is that the gut does lots of other things too. “It is so much more than a digestive organ – it’s the central hub for your overall health,” says gut expert, Dr Rossi. “Often referred to as the ‘second brain’, your gut is around nine metres long and houses trillions of bacteria (collectively known as your gut microbiota), which influence everything from digestion and immunity to mood.” “Around 70% of your immune system lives in your gut, and each strongly influences the other through the gut-immune connection. So, if your gut is in good shape, your immune system tends to be more resilient, too,” she adds. “Research has shown that gut health and mental wellbeing are strongly linked. Diets rich in diverse plants, fermented foods and extra virgin olive oil – like that of the Mediterranean diet – have been shown to support better mood and cognitive health.” To get to know your gut and its many roles, try reading Gut by Giula Enders. What is metabolism? Metabolism is everything the body does to break down food and convert its molecules into useful forms – notably including digestion in the gut. The process can be divided into two parts; catabolism comes first, as foods such as carbohydrates and proteins are broken down to produce things we need like glycogen and amino acids. Later, anabolism uses that good stuff to build and repair the body. Not all of the food we eat is metabolised. Much of what our bodies don’t use in this way is formed into faeces in the lower intestine and eventually exits the body. Some people naturally metabolise food faster than others. Those whose bodies do this quickly can be said to have a fast metabolism, while the opposite is true of those with a slow metabolism. How much energy we use in our daily activities affects the speed of metabolism, but it is also strongly influenced by our basal metabolic rate (BMR). This is the rate at which our bodies burn calories while at rest. BMR is determined by some factors we can’t control, like age and genetics, and others that we might be able to influence such as muscle mass and general activity levels. Metabolism uses up our stores of glycogen and fat to give us energy, so it has an effect on weight and body composition. Which foods help the gut and metabolism? Plentiful plants “Eating 30+ different plant foods a week (including fruit, veg, herbs, wholegrains, nuts and seeds) supports a more diverse gut microbiome, which is associated with better metabolic health, immunity and mood,” says nutritionist, Claire Barnes. “The fibre from plants feeds your beneficial bacteria and helps keep blood sugar stable.” Fermented foods Not only do good bacteria cause fermentation and contribute flavour, they also ramp up the nutritional benefits. As Barnes puts it: “Live cultures found in yoghurt, kefir, sauerkraut, kimchi and kombucha can help restore and maintain a healthy balance of gut bacteria. These beneficial microbes play a role in nutrient synthesis, inflammation control and even fat storage.” Prebiotics A prebiotic is something that we can’t digest but which feeds gut bacteria and helps them flourish. “They’re found in foods like onions, garlic, leeks, asparagus and slightly-green bananas,” says Barnes. “Prebiotics encourage the production of short-chain fatty acids (SCFAs) which play a role in energy metabolism and inflammation reduction.” Whole foods “While processed foods – which are high in sugar and refined flour – get absorbed quickly and leave little work for your gut bacteria, whole foods require more breakdown by the microbiome,” says Barnes. “This leads to a more active and beneficial microbial population and less over-absorption of calories.” There’s plenty of inspiration to be found in our whole food recipes. Consistent protein, fat and fibre It's important to avoid foods that impair the metabolism, such as bingeing on sugar and ultra-processed foods (UPFs). “Instead, regularly eating a combination of protein, fat and fibre supports blood sugar stability, energy levels and satiety,” says Barnes. “It prevents the crash-and-crave cycle that leads to poor food choices and metabolic disruption.” How does the gut affect metabolism? If you’re aiming to lose weight healthily, it could be helpful to consider the relationship between your gut and metabolism. According to Dr Rossi, the interaction between the two can be broken down into three main mechanisms: Energy extraction: “Microbes in the gut hunt for undigested food and turn it into energy – which can be stored as fat. The thing is, certain microbes are better at this than others, and too many of the wrong types may lead to excess calorie absorption.” Energy regulation: “Your microbes are linked with genes in your body that are related to energy distribution. Plus, they can affect fat and glucose production, which can be stored in your liver.” Appetite and cravings: “Gut microbes might influence your taste preferences and therefore the calorie density of your food, as well as impacting your mood, which ultimately can influence your food choices. For example, if you’re experiencing low mood you might be more likely to reach for the chocolate bar for a dopamine hit.” Clearly, microbes are key to the relationship between gut and metabolism – but how can we ensure these tiny lifeforms are working to our benefit? Will taking probiotics help you lose weight? Many of our gut microbiota – the bacteria in the gut – do helpful things. For example, bacteria in the bacteroides family are useful for breaking down complex carbs and sugars. We call good bacteria like these ‘probiotics’. “Those with more diverse gut microbes have been shown to have healthier body weights, but it’s important to note that our understanding of probiotics and how they work has evolved over the past decade,” says Dr Rossi. “When it comes to probiotics, more does not always equal better (different strains can even compete with each other, disrupting their efficacy), and much like you wouldn’t take a vitamin D supplement to treat an iron deficiency, you need the right probiotic strain for the specific issue you’re targeting.” Barnes emphasises the importance of pairing gut-healthy foods with a metabolism-healthy lifestyle – especially around meal times. “Eating at consistent times supports your circadian rhythm, helps your digestive system prepare in advance and can reduce unnecessary snacking,” she says. “Post-meal, a simple 10-15 minute walk improves blood sugar response, supports digestion and can help reduce inflammation.” According to Barnes, taking a moment to relax before you eat can also assist the metabolic process. “Eating in a calm state supports optimal release of digestive enzymes and stomach acid,” she says. “Just 1-2 minutes of deep breathing before a meal, and chewing slowly and thoroughly, can significantly improve digestion and nutrient absorption.” So, does your gut impact your metabolism? In short, yes, it's correct to say that your gut does impact your metabolism. “You can’t separate gut health from metabolic health – they’re deeply intertwined, and supporting one inherently supports the other,” says Barnes. “In clinic, I usually begin by supporting the gut because this often improves everything else, including energy, digestion, mood and cravings.” As we’ve seen, there are plenty of ways to support the gut and the metabolism, from eating whole foods, prebiotics and fermented foods to taking on healthy bacteria called probiotics and tweaking your habits around mealtime. If you’re interested in your metabolism because you want to lose weight in a sustainable way, remember that it’s often best to avoid extreme or restrictive diets. Our gut feeling is that it’s better to make positive tweaks to diet and lifestyle that you can stick to long-term. Read more... Top probiotic foods to support gut health Eat well for gut health Which foods are really good for our gut health? Health benefits of fermenting What are probiotics and what do they do? 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.
Is caffeine bad for your health, and does all decaf taste bad? A nutritionist and barista offer their verdicts on some controversial claims about coffee.
Coffee and caffeine are two sides of the same bean: for many drinkers, the effects of caffeine are just as alluring as the taste of a tongue-tingling espresso or complex cold brew. Even decaf coffee is defined against the stimulant, and the word ‘caffeine’ is derived from café, which is French for ‘coffee’. I’m a daily coffee drinker, and while I consume less caffeine than some, my regular short blacks to-go and moka pot brews at home add up. The habit hasn’t been without its drawbacks: sometimes, I’ve struggled to sleep after drinking coffee too late in the day, and an excess of caffeine seems to make me feel jittery. But, then again, don’t we all feel unusually lively or anxious from time to time? It’s tricky to isolate the effects of caffeine from other influences on the mind and body, and perhaps this is why there are lots of contradictory claims about coffee and the compound it contains. To bring some clarity on caffeine and its effects, I interviewed Holly Dunn, a nutritionist who recently ran a literature review on coffee, and Seb Wilkey, head barista at Holding Patterns listening bar in Leeds, to establish which popular claims about caffeine are true and which are a steaming mug of myth. They say: caffeine gives you energy It’s often said that caffeine gives you energy, but that’s not quite what this compound does to us. While we do things and expend energy during the day, a natural compound called adenosine builds up in the brain. We have structures called adenosine receptors that identify the chemical and cause us to feel sleepy. Caffeine blocks these adenosine receptors, so we tend not to feel as sleepy after a cup of coffee or caffeinated drink. We say: caffeine doesn’t give you energy, but rather reduces the urge to sleep. They say: coffee and caffeine are bad for you “How 'good' or 'bad' coffee is for you will always depend on contextual factors, such as when, how and how much you drink it,” says nutritionist Holly Dunn. “The effects also vary with individual factors, such as your genetic makeup, age, hormones and pregnancy, your general health and whether you take any medications. Even your gut microbiota play a part.” One health harm that seems common among moderate-to-heavy coffee drinkers (those who consume over 400mg of caffeine per day) is increased anxiety. “This is because caffeine hinders an inhibitory neurotransmitter in the brain, leading to increased nervous system stimulation, resulting in anxiety, jitteriness and sleep disturbance (for up to 8-12 hours after consuming),” says Dunn. “Some people might also experience increased heart rate, headaches, digestive issues and other complications, and it’s generally recommended to avoid coffee and other caffeinated drinks during pregnancy, or at least limit your caffeine intake to 200mg or less per day.” We say: studies have shown potential health downsides to coffee and caffeine consumption, especially increased anxiety and troubled sleep, but the effects vary depending on factors like your coffee drinking habits and overall health. They say: coffee is good for you Can drinking coffee improve your health? Dunn says that certain advantages have been shown to exist: “There are benefits associated with coffee’s anti-inflammatory, anti-diabetic, antioxidant, prebiotic, neuroprotective and performance-enhancing properties. “In fact, systematic reviews and high-quality research consistently report inverse associations between coffee consumption and all causes of death, including several cancers and cardiometabolic disease. Based on this research, it is thought that around three cups of coffee per day may have measurable benefits for our health.” While coffee’s apparent performance-related benefits are linked specifically to its caffeine content, other health benefits are rooted in its broader nutritional content. “Coffee has a complex nutritional composition, comprising over a thousand bioactive compounds with the potential to influence our health and performance, including polyphenols and other secondary metabolites,” says Dunn. “It’s also a source of micronutrients, including potassium, vitamins B3 and E, and a potentially important source of magnesium in modern societies, with one serving covering 6.4-7.5% of the daily requirement for men and women, respectively.” We say: coffee has clearly been shown to have health benefits. Some of these are linked to caffeine, but most appear to stem from other plant compounds, such as polyphenols. They say: all decaf coffee tastes bad “I think decaf used to taste worse,” says Seb Wilkey, head barista at Holding Patterns. “The original decaffeination process used benzene as a solvent, which degraded the taste and is now known to be carcinogenic. “The methods now used, such as the Swiss water process, are both health-conscious and preserve the flavour of the coffee bean. They use a green coffee extract to achieve a full coffee flavour with very little caffeine. “Decaf no longer has to be something bitter and horrible that people that would drink begrudgingly. Now, you have companies that can extract and put it through the more experimental processes caffeinated beans go through as well, so you can still have insane fruit flavours with 0.1% of the normal caffeine.” If you’re aiming to reduce your caffeine intake but don’t need to cut it out completely, Wilkey suggests exploring the growing array of low-caff coffees now available: “I recommend two low-caffeine varietals in particular: aramosa, a cross-breed with 50% less caffeine than your typical bean, and laurina, which is grown in Yemen and has a natural mutation in the caffeine synthase of the bean, which reduces the content. “Different roasters are starting to do half-caff blends with both low-caff and decaf beans to create a drink that a lot of people are moving towards.” We say: decaf used to be considered worse-tasting than regular coffee, but improved decaffeination methods have allowed more flavourful decafs to emerge. They say: coffee should be hot The conventional wisdom is that coffee should be served hot. While preferences vary, the ideal brewing temperature for an espresso is generally given as somewhere between 90-96C. However, cold-brew coffee is fast becoming a popular alternative among coffee lovers, and according to Wilkey, it offers some distinct benefits: “People in the UK used to want their coffee piping hot, but now with the rise of specialty coffees, producers are recommending we brew at lower temperatures to preserve the flavours of the coffee beans. “You can prepare coffee via cold brewing – a pure immersion technique – using something like a toddy, or you can use a cold drip tower filled with ice and cold water, which drips from 6-12 hours to bring out a full-bodied flavour with a slightly different (and generally sweeter) profile to hot coffee.” We say: hot coffee is still a treat, but lower-temperature preparation techniques, such as cold brewing, can produce a different flavour profile. They say: caffeine is addictive The evidence suggests that it’s certainly possible to become dependent on caffeine, both physically and psychologically. “This dependence is often linked to caffeine’s perceived ability to increase energy and physical performance, as well as alertness, and focus,” says Dunn. “Regular caffeine consumption can also lead to withdrawal symptoms like headache, low mood and fatigue if stopped abruptly. However, it is important to recognise that caffeine creates a false sense of energy, rather than providing actual energy to the body.” Keeping your coffee consumption moderate should help reduce your risk of developing a dependency. “For healthy adults, a safe upper limit for daily caffeine consumption is generally considered to be 400mg, lowering to 200mg in pregnancy. For my female clients wishing to conceive, I also usually advise observing the upper limit for pregnancy,” says Dunn. “However, these suggested limits may be much lower in sensitive individuals, so it's always important to listen to your body. 400mg of caffeine equates to approximately four 200ml cups of instant coffee, two 200ml cups of filter coffee, or four to six cups of tea per day. It's also worth bearing in mind that the caffeine content of barista coffees can vary hugely, with a medium Costa cappuccino containing as much as 325mg caffeine.” We say: caffeine can be addictive, but the risk of dependency can be managed by keeping your intake moderate. Further reading: Everything you need to make barista-quality coffee at home, from beginner to enthusiast 10 of the best coffee subscriptions to order online How to keep your coffee beans fresher for longer When is the best time to drink coffee? Is coffee good for you? How to clean a coffee machine 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 possible to drop the pounds without reducing your calorie intake? We investigate how much exercise it takes to make a difference.
We’re fond of food and expect the same goes for you. Even if you cook plenty of healthy recipes, it’s likely your diet gives you more calories than you would need for a sedentary lifestyle. Calories are incorporated into the body in various ways, depending on the nutritional content of your food. Carbohydrates give us glucose, while protein builds muscle and fats become body fat. Sometimes, we get too much of these good things. Exercise is one way to use up a surplus, especially of fat and carbs. For those of us who enjoy working out, this is a more appetising prospect than cutting out a favourite foodstuff. The average person burns about 400 calories in one hour of gentle jogging, which is the energy equivalent of about five chocolate biscuits. Clearly, the more exercise you do, the fewer treats you’ll need to cut out in order to maintain a healthy weight. To find out whether you can really lose weight through exercise alone, we spoke to experts Beth Furness, a nutritionist with Nutracheck, and Rory Coleman, a running coach and founder of Coleman Coaching. Which are the best exercises for weight loss? Different types of exercise affect the body in various ways, so if your goal is weight loss, you should plan your workouts specifically. Exercises that are proven to help with weight loss include: Long-distance running Cycling Swimming Skipping Dance (especially high-energy forms such as Zumba) “The best exercise you can do is Nordic skiing, which is the best calorie burner at 1,100 calories per hour,” adds Coleman. Of course, there are other important benefits to exercise. Your workout goals could also include building muscle, developing flexibility, reducing stress and improving athletic performance. When you’ve chosen your weight-loss exercise activities, plan them into your week. You’ll need to do enough exercise to offset your calorie intake – probably at least 30 minutes per day, on average. 5 expert tips to boost the weight-loss effect of your workout 1. Stay in the ‘fat burn’ zone The body uses different resources for fuel, depending on the intensity of exercise. “For weight loss, we want you in the fat-burning zone,” says Coleman. “If your heart rate is below 75% of the maximum, you’re using oxygen and body fat as fuel. If you go into the next zone up – with your heart working at 75-80% – you’re using 35% glycogen and 65% fat, so you’re burning less fat.” To do the calculations, find out your maximum heart rate in beats per minute by subtracting your age from 220 (or get a more accurate measure via a test). Then, plan your exercise regimen around activities that keep your heart rate between 50% and 70% of your maximum. When we phoned Coleman for his advice, he’d just burned 4,000 calories running a marathon among the sand dunes near his home. “People tend to go for a run and run too fast, but if you really want to lose weight, it’s all about slow, long-distance running,” he advises. 2. Plan a sustainable exercise regimen When you exercise intensely – especially after a period of low exertion – there’s a heightened risk of injury or extreme fatigue, both of which can stop weight loss in its tracks. It’s far safer to plan a moderate regimen that you can sustain long-term. “Health guidelines suggest aiming for at least 150 minutes of moderate-intensity activity each week, which works out to around 30 minutes on most days,” says Nutracheck’s Beth Furness. “This type of movement should get your heart rate up, make you breathe a little faster and warm you up. Even a brisk walk or gentle bike ride can count towards your activity levels. The most important thing is to find activities you enjoy and can stick with consistently.” 3. Incorporate some strength training Body strength probably isn’t the first factor you’d consider when planning for weight loss, but building some muscle plays an important role. “Strength training helps maintain muscle mass, which is crucial for supporting your metabolism,” Furness explains. People who have a high proportion of muscle in their body composition tend to metabolise food more efficiently than those with a high proportion of body fat. The higher your ratio of muscle to fat, the more easily you’ll use up those excess calories. Popular forms of strength training include resistance training (whether using gym equipment or a resistance band), circuit training and CrossFit. However, the more muscle you build, the less weight loss will be shown on your scales, as muscle does weigh more than fat. 4. Stick to healthy eating (and avoid undereating) Focusing on exercise doesn’t give you carte blanche to eat whatever you like, however. “Also aim to prioritise whole, nutrient-dense foods where possible, such as lean proteins, healthy fats and fibre-rich carbohydrates, which can help you feel satisfied while supporting muscle recovery and overall energy levels,” says Furness. And, even though your calorie intake should be lower than the amount of calories burned through exercise (or just keeping your body functioning) to lose weight, undereating during an exercise programme can lead to problems. “It’s important to be mindful of your intake and ensure you’re not eating too little or allowing your net calorie intake to drop too low as a result of exercise,” says Furness. “If your body isn’t receiving enough fuel, this can lead to fatigue and nutrient deficiencies, and even slow down your metabolism over time. Eating a few additional calories back after exercising will help to avoid dropping your net intake too low.” 5. Consider trying fasted exercise Some studies have shown that we burn more fat when we exercise on an empty stomach. This tactic is called ‘fasted exercise’. We wouldn’t recommend fasted exercise to everyone, especially not those who are pushing their bodies harder than usual with vigorous activity. However, it seems that for some people, this tip could speed up weight loss in the short term. What to do when you plateau For many people, losing weight is not a linear journey. “Weight loss is often a series of stops and starts, and progress can fluctuate from week to week due to a variety of factors like hormones, water retention, sleep patterns and diet,” says Furness. “A true plateau occurs when, despite consistently following your plan, the scale hasn’t shown any downward trend over several weeks.” Adjusting non-exercise factors such as sleep and diet might help you resume weight loss when you reach a plateau. However, it’s also worth assessing the overall effects of your exercise regimen on your health and fitness. If you’re feeling great at your plateau weight, then the best bet might be to tweak your targets. “Increased exercise can lead to a bigger appetite, which might result in eating a little more without realising it, naturally balancing out the extra calories burned,” says Furness. “Strength training in particular can affect what you see on the scales. If you’re gaining muscle (which is fantastic for overall health and metabolism), it can sometimes make it seem like weight loss has stalled, as muscle is denser than fat. “However, this doesn’t mean you’re not making progress! Your body composition could be improving, even if the number on the scale stays the same.” Furness suggests looking at how your clothes fit, your energy levels and improvements in strength as alternative measures of progress. So, can I lose weight just by exercising? It’s possible to lose weight through exercise alone, provided you burn more calories than you consume. However, if you’re not paying any attention to your diet, it becomes hard to predict whether exercise will use up enough calories to help you lose weight. Usually, the key to weight loss is striking an effective balance between calorie cutting and exercise. “Diet plays the biggest role in losing weight, as it’s much easier to reduce calorie intake than to burn large amounts through exercise alone,” says Furness. “That being said, exercise should not be overlooked. While it’s not essential for weight loss, it offers many benefits that can support long-term success. “Cardiovascular exercise contributes to overall calorie expenditure and improves heart health. Exercise can also help regulate appetite and improve energy levels and mood, all of which can make sticking to a healthy diet easier,” she says. Coleman agrees that diet is ultimately the most important factor in a weight loss plan. “Exercise helps lose weight, but the best thing to do is upgrade your lifestyle, and activities like running are part of that change,” he says. “What you need is a personal system upgrade, factoring in the types of food you eat, alcohol intake, emotional eating, and how many times per day they eat. “If I can make people accountable for their food while doing some exercise, funnily enough they lose weight – as much as 20% in three months.” Further reading: How many calories should I eat? How many calories to lose weight? How many calories will I burn? What are the best exercises to burn fat? Top 5 health benefits of exercise 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.
Is mouth taping safe and what are the best alternatives, according to experts
The controversial trend is purported to reduce snoring and improve sleep – but isn’t recommended by medics
Mouth taping is the latest health hack on every wellness influencer’s lips. The idea is as simple as it is strange: you tape your mouth shut overnight so that you’ll be forced to breathe through your nose while you sleep. Advocates of mouth taping say this can reduce apnoea and snoring, increase oxygen intake and stave off bad breath – but these claims are dubious. The mouth taping trend has been spurred on by a slew of celebrity endorsements. Erling Haaland, the Manchester City and Norway footballer, recommended the practice during a podcast interview. Ever the trendsetter Gwyneth Paltrow wrote that mouth taping is “probably the single best wellness tool I have found recently” in an Instagram post from 2022. Look up ‘mouth taping’ on TikTok or Instagram and you’ll find thousands of people with their mouths taped shut, ready for a night of nasal breathing. Google search interest in ‘mouth taping’ doubled in just a month at the start of the year, and the practice has been covered by dozens of major UK publications since then. Ultimately, none of this hype around mouth taping can tell us anything reliable about its health effects. We spoke to Dr Annabel Nickol, a consultant in respiratory medicine who leads the Sleep and Ventilation service at Oxford University Hospitals, and Professor Vik Veer, head of sleep surgery at the Royal National ENT Hospital, to get their expert takes. Does mouth taping work? You can find endless anecdotal accounts of mouth taping’s health benefits on social media. However, its effectiveness is not well supported by scientific evidence. “Mouth taping is an interesting idea but we don’t have science and data to say it works,” says Annabel. “There are publications about mouth-taping that are interesting but which have been based on small sample sizes of people and would be considered low-quality because the participants are not randomised. “Even in these cases, the impact of the intervention is small,” she adds. Annabel points to a preliminary study into the impact of mouth-taping in mouth-breathers with mild obstructive sleep apnoea as typical of the existing research into mouth taping. “The subjects were studied with mouths taped or not taped,” she says. “The incidence of apnoea or snoring events was low before taping – about 8.3 per hour – and that went down to 4.7 per hour when mouth tape was used. However, that might just have been because the subjects had their mouths taped, so they didn’t sleep well. I’m not rubbishing the study but there were factors that could’ve confounded the findings.” Not only are the health outcomes of mouth taping shakily established, some online sources misrepresent its basic function. “You might have seen posts on social media claiming that mouth taping increases the amount of oxygen in your system but it doesn’t really do that,” says Vik. “Above all, what it does is make you breathe through your nose during sleep. “Breathing through your nose slowly increases the carbon dioxide in your system, which makes the body slightly more acidic. This causes the nose and lungs to open up, shrinking some of the nasal passages (called turbinates) that can swell up due to allergies or illnesses like the common cold.” Is mouth taping dangerous? Based on our interviews with medical professionals we would not encourage anyone to take up mouth taping. The practice is potentially unsafe and there are better-established, trusted treatments that can deliver the intended benefits of mouth taping. “Mouth taping is not necessarily safe,” advises Annabel. “Covering the airway could be dangerous if for some reason you can’t breathe through your nose during sleep. If you vomited that would be really dangerous.” According to Vik the risks could be greater for people who have certain common nasal conditions. “Mouth taping is potentially unsafe because difficulty breathing through the nose can stem from factors such as a deviated septum – where bones and cartilage are twisted – or nasal polyps,” he says. “If one of these issues is present you’ll really struggle to breathe nasally with your mouth taped.” Here’s what you should be doing instead of mouth taping One of the most commonly promoted benefits of mouth taping is a reduction in snoring and sleep apnoea. It’s important to understand what causes these conditions and which established treatments are available. “When we go to sleep our muscles relax, including the airway,” Annabel explains. “The airway muscles narrow and vibrate, and when the airway closes this pauses breathing. Sleep lightens, we make a big effort to breathe and this can wake us up. “We are all on a spectrum of airway obstruction, from snoring a little to sleep apnoea. People with significant sleep apnoea are massively impacted, with daytime sleepiness, grumpiness and impaired cognition. It can impact their work, wellbeing and relationships.” For Annabel the solution to sleep apnoea doesn’t start on TikTok but with assessment by a medical professional. “If you have symptoms of obstructive sleep apnoea you would need to go to a sleep specialist with a referral from your GP and use measures that are proven to work,” she says. “One thing to think about if you have obstructive sleep apnoea or snoring is weight loss.” Being overweight or obese can worsen snoring or sleep apnoea due to the build-up of body fat in the neck, which can naturally constrict the airway. Following a weight-loss diet or doing more exercise could prove a far better solution than mouth taping, providing wide-ranging health benefits. In some cases, sleep apnoea does require medical intervention. “The best remedy is a CPAP (continuous positive air pressure) machine which gently puffs air up the nose and keeps the airway open,” says Annabel. “Another option is mandibular advancement, which is done with a device that goes into the mouth, pulls the lower jaw forward relative to the upper jaw and opens the airway. This is proven to work in high-quality trials with randomised participants.” Vik generally does not recommend mouth taping but he believes it might be useful as a short-term measure for patients who have recently had a procedure such as correction of a deviated septum. “Mouth taping could potentially help people in this situation readapt to breathing through their nose during sleep,” he says. “Generally, it’s very hard to get back into the habit of doing this if you’ve been breathing through your mouth previously. “It often takes about six weeks of mouth taping (or using a chin strap or cervical collar which is slightly safer) to rehabituate to breathing through your nose again during sleep. After this 'training' period you can ditch the tape and sleep without all these aids.” Another purported benefit of mouth taping is reducing the problem of bad breath. Some simpler solutions to this complaint include staying hydrated and keeping on top of your oral hygiene. Concerned about sleep apnoea? Find comprehensive information via the Sleep Apnoea Trust. 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.