8 signs and symptoms that you're not getting enough magnesium
How to spot if you’re not getting enough of this important mineral
Having low levels of magnesium is more common than you may realise, and can affect many areas of your health and wellbeing. If you’re plagued with poor sleep, tense muscles or low energy, magnesium could be a factor. Magnesium’s role in the body is an important one, affecting everything from energy production, blood sugar balance, weight management and even mood to the regulation of muscle contractions and blood pressure. It's perhaps no surprise that it’s the fourth-most abundant mineral in the body, and involved in more than 300 enzymatic reactions. Read on for the signs and symptoms of low magnesium levels, as well how to address a deficiency. Who is at risk of low magnesium levels? Most people with magnesium deficiency are undiagnosed. This is because magnesium levels in the blood don’t accurately reflect the amount in your cells. While any of us may develop magnesium deficiency, it’s more common in certain groups, including children and adolescents, older adults and post-menopausal women. Those with certain health conditions may also be at greater risk, including conditions that impact the efficiency of the gut, such as coeliac disease and inflammatory bowel disease, as well as people with type 2 diabetes, eating disorders like anorexia or those with an alcohol dependency. If you’ve been prescribed medications, including diuretics or antibiotics, then you should be aware that these are known to deplete magnesium levels. Discover our full range of health benefit guides including the best magnesium foods and the top 10 health benefits of magnesium. Why might our diets be low in magnesium? Many of us simply don’t get enough magnesium from our diets. Nutritional surveys support this, with reports of low magnesium levels among young adults, especially women. One reason for this is the high level of processed foods that many of us rely on for convenience and speed. Studies suggest that processing removes an estimated 80% of the magnesium from foods. Another factor is the declining magnesium content in many of our staple crops. Together these factors result in lower levels of magnesium in Western diets. Other dietary aspects that may affect our absorption of magnesium include a high intake of caffeine and zinc supplementation. Low magnesium symptoms The early signs and symptoms of low magnesium tend to be non-specific and hard to determine, although ongoing low levels may lead to deficiency and potentially result in chronic disease. Common symptoms of low magnesium 1. Muscle twitches and cramps Magnesium is a key electrolyte in the body. Electrolytes are electrically charged minerals that regulate nerve and muscle function, and maintain our hydration and pH levels. If the level of one or more electrolytes is out of balance, it can show up as frequent muscle cramps and twitches or even muscle tremors and weakness. 2. High blood pressure Emerging evidence suggests magnesium may play a role in lowering high blood pressure, although more research is needed. That said, it does appear that a higher intake of magnesium may be effective for those with diagnosed high blood pressure (hypertension). The mechanisms behind this may be multifaceted. For example, magnesium helps manage levels of sodium, calcium and potassium, and together these minerals influence blood pressure. Magnesium may also help the release of prostacyclin, a hormone-like compound that relieves tension in blood vessel walls, thus reducing pressure. 3. Irregular heartbeat An irregular heartbeat (arrhythmia) may be suggestive of a magnesium deficiency, although there are other explanations, so always consult your doctor if you have concerns. Irregular heartbeats often feel like a skipped beat or a palpitation and may cause dizziness or shortness of breath. Magnesium regulates calcium and potassium levels and these electrolytes help maintain the normal rhythm of your heart, so if magnesium is low you may sometimes feel as if your heartbeat is out of rhythm. Studies suggest magnesium may be especially helpful for a type of arrhythmia called atrial fibrillation. 4. Tiredness Magnesium plays a key role in energy production and metabolism, so any shortfall may result in a lack of ability to fuel your day-to-day activities. Magnesium is also involved in nerve signalling and maintaining adequate potassium levels in muscles, so again a shortfall may add to fatigue. 5. Nausea, vomiting and loss of appetite These may be indicators that levels of magnesium are low. If stomach issues persist, it may be worth mentioning this to your doctor, who may recommend a magnesium test. 6. Low mood Low levels of magnesium may lead to apathy and a sense of emotional numbness. Supporting levels of magnesium through supplementation appears to help depression as well as other mood disorders like anxiety. 7. Breathing problems Low magnesium levels may cause narrowing of the airways (bronchoconstriction), which is common in asthma. We need magnesium for muscle contraction and relaxation, including for the diaphragm and respiratory muscles. 8. Weaker bones Bone density is not something you’ll tend to know about until you experience a break or a fracture. However, magnesium deficiency is a risk factor for low bone density (osteopenia) and the onward development of osteoporosis. Low magnesium levels will reduce blood levels of calcium, one of the main building blocks of bones, and may also impact vitamin D’s role in supporting bone strength. If your deficiency becomes more pronounced then it may lead to chronic disease, including: Heart disease Osteoporosis Type 2 diabetes Migraine Alzheimer’s disease How to treat low magnesium Although magnesium is found in a number of foods, including leafy green vegetables, nuts, seeds, wholegrains and dairy foods, you may not achieve the recommended daily amount of 270mg for women and 300mg for men unless you’re eating a varied diet. Therefore, it's important to focus on a wide selection of foods to optimise your magnesium intake. Supplements may be useful for some people, but always use as directed on the label. Taking high levels can result in side effects like diarrhoea, low blood pressure and mood disorders. If you’ve been diagnosed with a condition such as kidney disease, don't supplement unless your doctor has specifically told you to do so. Those on prescribed medication including diuretics, heart medication and antibiotics should check with their prescribing clinician. If you’re taking antacids or laxatives, be aware that magnesium may affect the way these medications work. Check out our tried-and-tested review of the best magnesium supplements. Enjoyed this? Read more of our health guides Magnesium-rich foods 8 best magnesium supplements for sleep 2026, tried and tested The best supplements, tried and tested How to sleep better Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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 best berberine supplements 2026 – tried and tested
When choosing the best berberine supplements, we've prioritised high bioavailability, trusted brands and formulations with minimal fillers
Berberine is a natural compound found in plants that has been used for centuries in traditional medicine. Today, it’s gaining attention as a supplement people take to help maintain healthy blood sugar, support metabolism and look after heart health. With so many products on the market, it can be tricky to know which ones are reliable. Some provide well-absorbed forms of berberine at research-backed doses, while others may rely more on marketing than quality. Checking the dose, ingredient form, number of capsules, and third-party testing can make it easier to pick a product that fits your lifestyle. In this guide, we’ve reviewed the top berberine supplements, looking at dosage, ingredient quality, value for money and practical considerations, so you can see which options stand out. Visit our review section to find more health-related reviews, including the best protein bars, best vegan protein powders and best meal prep containers. Next, read which supplements should I take? Best berberine supplements at a glance JUMP TO REVIEWS Best natural berberine supplement: NOW Foods Berberine Glucose Support, £24.23 Best high‑strength berberine supplement: Thorne Berberine 60 Capsules, £35.94 Best enhanced absorption berberine supplement: BIOptimizers Berberine Breakthrough, £59.99 Best liposomal berberine supplement: Renue by Science CardioMAX Liposomal Berberine, £39.49 Best berberine complex for metabolic health: Designs For Health Berberine Synergy, £47.99 Best berberine softgel: Designs For Health Berberine‑Evail, £48.99 Best premium berberine complex: Natroceutics Berberine Complex, £38.50 Best berberine supplement for longevity focus: ProHealth Longevity Berberine Pro, £28.53 Best berberine supplement with liver support: NMN Bio Berberine and Milk Thistle, £29.49 Best high-purity vegan berberine supplement: Vitabright Berberine HCL Capsules, £19.99 Best budget berberine supplement: Weight World Berberine Capsules, £18.49 Best simple berberine supplement: Bettervits Berberine Capsules, £35 Jump to: Best berberine supplements to buy in 2026 What is berberine and why should I take it? What form of berberine should I take? Is berberine safe to take daily and what are the side effects? When should I take berberine? Who should (and shouldn’t) take berberine supplements? How we tested berberine supplements To put together our edit of the best berberine supplements, we combined expert nutrition input with hands-on testing. Nutritionist Kerry Torrens helped guide the process, drawing on the current evidence base around berberine and its role in metabolic health, blood glucose management and lipid balance. This included consideration of appropriate dosing, formulation quality and safety for daily use. All supplements were tested in the same way. We focused on berberine capsules and softgels rather than powders or drinks, as these are the most common versions available. Each product was taken according to the manufacturer’s instructions, with observations recorded using our in-depth testing criteria. The Good Food team reviewed supplements from a range of brands, spanning different price points and formulations, from single-ingredient berberine to more complex blends designed to enhance absorption or provide additional metabolic support. The key areas we assessed were: Dosage and potency: how much berberine is provided per daily serving and whether this aligns with amounts used in published research Formulation and absorption: whether the product uses standard berberine HCl or enhanced delivery systems such as liposomal or synergistic blends Ingredient quality: the presence of unnecessary fillers, additives or artificial ingredients Ease of use: capsule size, serving size and how easily the supplement fits into a daily routine Suitability for dietary requirements: including vegetarian or vegan suitability where relevant Value for money: cost per day compared with similar products on the market ​Best berberine supplements to buy in 2026 NOW Foods Berberine Glucose Support Available from: iHerb (£24.23) Best natural berberine supplement Star rating: 5/5 This well-priced softgel supplement provides 400mg of berberine hydrochloride per capsule, with three daily giving 1200mg, matching research-supported ranges for metabolic health. We found it easy to include in daily routines, with three to be taken a day with food, and the softgels are smooth to swallow. At around 27p per day, it’s one of the most cost-effective options we tested. The formula is free from gluten, dairy and soy but contains gelatin, so it’s not suitable for vegetarians or vegans. MCT oil is included, which may support absorption, although evidence for a significant clinical effect is limited. Overall, this is a simple, reliable berberine option at strong value. Available from: iHerb (£24.23) Thorne Berberine 1000 Milligrams Available from: iHerb (£35.94) Best high-strength berberine supplement Star rating: 5/5 Each capsule provides 500mg of berberine hydrochloride, with two capsules daily reaching 1000mg and three capsules 1500mg. We were impressed with the consistent formulation quality and the GMP-certified, NSF Certified for Sport manufacturing, which gives confidence in dose accuracy. The capsules are free from gluten, dairy, and soy. The cost per day is higher at around £1.20 for two capsules, but the reliability and clinical-grade standards make it ideal for experienced users comfortable with higher doses. Available from: iHerb (£35.94) BIOptimizers Berberine Breakthrough Available from: Bioptimizers (£59.99) Best enhanced absorption berberine supplement Star rating: 5/5 This softgel stood out for absorption support, combining 400mg berberine hydrochloride with MCT oil. Three capsules daily deliver 1200mg and we found them comfortable to swallow. The formulation may benefit users with digestive sensitivity or those looking for better uptake than standard capsules. It is free from unnecessary additives, but the premium price reflects the advanced delivery system. For those prioritising technology-driven absorption, this product performed well in our tests. Available from: Bioptimizers (£59.99) Renue by Science CardioMAX Liposomal Berberine Available from: Healf (£39.49) Best liposomal berberine supplement Star rating: 4.5/5 This supplement targets both cardiovascular and metabolic health, delivering 100mg of liposomal berberine per daily serving, designed to support blood sugar balance and lipid metabolism while improving absorption through a liposomal delivery system. The formula is combined with red yeast rice and CoQ10, two ingredients commonly included in heart-health supplements. Red yeast rice contains naturally occurring monacolins that can help support healthy cholesterol levels, while CoQ10 plays a role in cellular energy production and acts as an antioxidant that supports heart and mitochondrial function. We found the formulation thoughtfully designed and easy to swallow. The daily cost is higher at around £1.32, but the additional cardiovascular-supporting ingredients may justify the price for experienced users in search of a targeted, premium formula. Available from: Healf (£39.49) Designs for Health Berberine Synergy Available from: Healf (£47.99) Best berberine complex for metabolic health Star rating: 4.5/5 We liked this complex for pairing 500mg berberine hydrochloride per capsule with alpha-lipoic acid, providing 1000mg daily across two capsules. This combination supports metabolic and cardiovascular health and the vegetarian, non-GMO capsules are free from gluten, dairy and soy. The label is transparent and, while the daily cost is around 97p, the additional co-nutrient justifies the higher price for those wanting broader metabolic support. Available from: Healf (£47.99) Designs for Health Berberine Evail Available from: Healf (£48.99) Best berberine softgel Star rating: 4.5/5 This softgel uses an Evail-emulsified delivery system to improve absorption and ease digestive tolerance. This is a formulation technique that turns nutrients into very small emulsified particles (tiny droplets) so they are absorbed more efficiently in the digestive system, especially nutrients that are normally hard to absorb. Each softgel provides 400mg of berberine hydrochloride, with two softgels giving 800mg daily. Capsules are smooth and easy to swallow. The formula contains gelatin and soy, making it unsuitable for vegetarians or vegans. While the total daily dose is slightly lower than some alternatives, the emulsified system may appeal to those sensitive to standard capsules. Daily cost is about £1.63. Available from: Healf (£48.99) Natroceutics Berberine Complex Available from: Healf (£38.50) Best premium berberine complex Star rating: 4.5/5 This multi-ingredient formulation provides 550mg of berberine hydrochloride per capsule (including 50mg delivered via a liposomal form), alongside liposomal chromium for additional metabolic support. Chromium contributes to normal macronutrient metabolism and helps maintain normal blood glucose levels, which may complement berberine’s role in supporting metabolic health. In our testing, it was well-tolerated and the formulation includes a dual-delivery approach, combining standard berberine with liposomal berberine designed to support improved absorption and sustained activity in the body. Ingredient sourcing and product standards also appear transparent. The supplement is manufactured to GMP (Good Manufacturing Practice) standards, labelled as vegan-friendly and uses fully recyclable packaging, all of which can indicate attention to quality. We believe this is best suited for users already familiar with berberine who want a broader metabolic-support formulation. Absorption is enhanced through the dual-delivery system, and the premium price reflects the practitioner-style positioning. Available from: Healf (£38.50) ProHealth Longevity Berberine Pro Available from: iHerb (£28.53) Best berberine supplement for longevity focus Star rating: 4.5/5 Each capsule delivers 600mg of berberine hydrochloride, with two capsules daily providing 1,200mg, a dosage commonly used in metabolic health research. We appreciated the minimalist formulation and well-balanced dose, which makes it well suited to people following a long-term supplement routine focused on metabolic health. Unlike some formulations that add multiple additional ingredients, this product keeps the formula simple and focuses on delivering a clinically relevant dose of berberine without unnecessary fillers or extras. This straightforward approach may appeal to users building a longevity-focused supplement stack who prefer to control and combine individual ingredients themselves rather than relying on complex blends. Manufactured in a GMP-certified facility, absorption relies on standard capsules. At around 77p per day, it offers good value for a clinically supported dose. Available from: iHerb (£28.53) NMN Bio Berberine and Milk Thistle Available from: Healf (£29.49) Best berberine supplement with liver support Star rating: 4/5 This combination includes 400mg berberine hydrochloride per capsule alongside milk thistle. Milk thistle is commonly included in formulations like this because it contains silymarin, a compound known for supporting normal liver function and antioxidant activity. As the liver plays an important role in regulating cholesterol, blood sugar and fat metabolism, pairing milk thistle with berberine may help support overall metabolic health. One to three capsules daily provide 400mg to 1200mg depending on your goal. Capsules are vegan, non-GMO and manufactured in a GMP-certified facility. We found this product suitable for those who would like to combine metabolic and liver support in one supplement, with a sensible formulation and moderate price. Available from: Healf (£29.49) Vitabright Berberine HCL Capsules Available from: Vitabright (£19.99) Best high-purity vegan berberine supplement Star rating: 4/5 This straightforward supplement provides 500mg of berberine hydrochloride per capsule, standardised to 98 per cent purity, meaning almost all of the extract is the active compound. Taking the full suggested intake of three capsules daily (1,500mg) falls within the dose range commonly used in studies exploring blood sugar control, metabolism and appetite regulation, making it a solid option for metabolic support. The routine is simple – one capsule before meals, up to three times a day. The formula is also vegan and free from common allergens like gluten and dairy, with minimal fillers (just rice flour and a plant-based capsule). At roughly 22p to 66p per day depending on dose, it’s also a competitively priced option for a high-purity berberine product. However, the formula uses standard berberine hydrochloride, which is the most common form but is not designed for enhanced absorption. Some newer supplements use delivery systems like liposomal or dihydroberberine, which may help the body absorb the compound more efficiently. Available from: Vitabright (£19.99) Weight World Pure Berberine Capsules Available from: Weight World (£18.49) Best budget berberine supplement Star rating: 4/5 Each capsule provides 500mg berberine hydrochloride and is taken once daily. The vegan, gluten-free capsules contain minimal additives, making them simple and practical for cost-conscious users. We liked the affordability (around 15p per day) and straightforward formulation. There are no co-nutrients and absorption is standard, making it ideal for basic supplementation. Available from: Weight World (£18.49) Bettervits Berberine Capsules Available from: Boots (£35) Best simple berberine supplement Star rating: 4/5 Bettervits offer a straightforward berberine supplement providing 500mg of berberine hydrochloride per capsule, which is broadly comparable to many other products in this list that also deliver around 500mg to 600mg per serving. This makes it an accessible option for those who want a standard, research-aligned dose without committing to a more complex formulation. Where this product stands out is its simple, no-frills ingredient list. The formula contains berberine hydrochloride alongside basic capsule ingredients such as brown rice flour and plant-based capsule material, with no additional herbal extracts or absorption enhancers. Compared with some other supplements in the list that include liposomal delivery systems or added nutrients such as chromium or milk thistle, this product focuses purely on delivering berberine itself. That may appeal to users who prefer a single-ingredient supplement they can combine with other nutrients separately. However, the simplicity does mean absorption relies on standard berberine hydrochloride, whereas some newer formulations use liposomal delivery or added ingredients to improve uptake. It’s also slightly more expensive than some similar basic formulas we tested. Available from: Boots (£35) What is berberine and why should I take it? Berberine is an alkaloid extract found in a variety of plants, although barberry (Berberis vulgaris) is the primary source, with goldenseal and Oregon grape being common alternatives. With a long history of use in Ayurvedic and Chinese medicine, berberine has been used for infections including the herpes simplex virus, skin disorders like acne and atopic dermatitis, as well as digestive conditions. However, it is important to note that berberine is not a cure for any medical condition and evidence for many uses is still emerging. More recently interest has focused on berberine’s application for: Weight loss, especially for those with metabolic conditions like type 2 diabetes Blood sugar control Heart health, including cholesterol management Gut health Poly-cystic ovarian syndrome (PCOS) Inflammatory conditions And mood disorders, including mild depression Berberine should be viewed as a complementary supplement rather than a treatment or cure, and it should not replace prescribed medications or professional medical care. When choosing a berberine supplement consider your health goals, as some products are designed with certain objectives in mind such as heart health, blood sugar control or supporting metabolism. These products often combine berberine with other nutraceuticals, so always check the label to ensure that the product is suitable for your circumstances. What form of berberine should I take? Available in capsules, tablets, soft-gels and powders, berberine hydrochloride (berberine HCl) is one of the most studied and widely available forms. Although berberine is a natural product it can be synthetically made for commercial use, with the effectiveness of the product depending more on dosage and quality, than origin. Nutritionist Kerry says: “If more effective absorption is needed (given berberine has poor bio-availability) look for products that use liposomal berberine, dihydroberberine or berberine phytosome. These forms may be more expensive but enhance absorption, allowing lower doses to be used; this may be especially useful if you have a sensitive gut and are likely to experience digestive upset. It’s important to remember, if you supplement with an enhanced berberine form or a product that includes absorption enhancers, like milk thistle, and you take prescribed medications, the product may be more likely to promote a drug interaction.” Is berberine safe to take daily and what are the side effects? According to nutritionist Kerry: “For the average, healthy adult, daily use in accordance with product guidelines (typically up to 1.5g daily and in divided doses) is considered safe for periods of about six months. “Berberine is not recommended for long term use, without breaks, this is because there is limited support to confirm its safety beyond this period. What constitutes a suitable dosage will depend on the condition you wish to address, for example for blood sugar effects a dose of 500mg, taken three times daily after meals, has been reported to work well.” It should be noted, that there is more for us to learn with regards berberine’s clinical effects and more high-quality studies needed. For example, gender may be relevant, given males report greater improvements in cholesterol levels than females. If you choose to supplement you should be aware of the common side effects that include digestive upset like nausea, stomach pain, bloating, constipation and diarrhoea. These effects may be seen in those taking doses above 300g per day. When should I take berberine? Berberine is generally taken with or shortly after a meal to support digestive tolerance and consistent blood levels. Who should (and shouldn’t) take berberine supplements? Those likely to obtain benefit from berberine include people with metabolic disorders including PCOS, insulin resistance and type 2 diabetes as well as those with mildly high cholesterol. However, if you’re on prescribed medications check with your prescribing clinician before supplementing, this is because berberine is known to interact with some medications as it inhibits several liver enzymes that are involved in drug metabolism. This is of particular, but not exclusive relevance, to statins, calcium channel blockers, digoxin and the blood sugar drug, metformin. Berberine is not suitable for infants because it has been linked to a harmful build-up of the waste product, bilirubin, for this reason it may be unsafe during pregnancy and when breastfeeding. Nutritionist Kerry adds: “If you’ve been diagnosed with liver or kidney impairment, consult your doctor before using berberine. This is because both the liver and kidneys play a key role in metabolising and removing berberine from the body.” Read more health and wellbeing product reviews Best collagen supplements Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best vitamin C supplements Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). 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. Do you buy berberine supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk.
These 12 foods are high in soluble fibre to help you reach your target
Fibre is more than just roughage to keep us regular, also supporting gut health, balancing blood sugar and lowering cholesterol. Discover ways to up your intake
With only 4% of UK adults eating enough fibre, this is clearly one area of our diets we need to work on. Fibre is more than just roughage to keep us regular. The right type of fibre can lower cholesterol, balance blood sugar and support gut health. Read on to learn more about fibre as well as easy ways to up your intake. What is fibre? Fibre refers to a group of carbs found in plant foods including fruit, vegetables, cereals and grains. Unlike other carbs, fibre isn't digested by the body. Instead, it passes through the digestive system, providing a wealth of benefits along the way. We typically refer to two main types of fibre: soluble, which attracts water and may or may not form a gel; and insoluble, which is the roughage we most commonly associate with keeping us regular. Fibre offers various properties and benefits for health, dependent on its type and characteristics. In this article we’ll focus on soluble fibre, including the best sources, some delicious recipes to try, and we’ll answer some of your most common questions. Discover our full range of health benefit guides and check out our guide on what is fibre? and all you need to know about fibremaxxing. What’s so special about soluble fibre? Soluble fibre is considered gentler and easier on the gut; it helps to slow digestion and may have glycaemic (blood sugar-balancing) and cholesterol-managing benefits. However, not all soluble fibre acts in the same way or has the same function and beneficial outcome; this depends on how the fibre reacts with water and whether it can be fermented by gut bacteria. There are three functional forms of soluble fibre: Dissolves in water, forms a gel and is fermented by gut microbes, eg beta-glucan in oats Dissolves in water, doesn’t form a gel and is fermented by gut microbes, eg resistant starch in cooked and cooled potatoes Dissolves in water, forms a gel but is poorly fermented, eg psyllium husks Why do we need to eat more soluble fibre? While we need more fibre of all types in our diets, soluble fibre has some specific benefits: Helps balance blood sugar levels – the type of soluble fibre that forms a gel serves to slow the absorption of glucose into the bloodstream and helps stabilise blood sugar levels Helps manage cholesterol – the same type of gel-forming soluble fibre helps bind to fats and cholesterol, hindering their full absorption. This helps the body manage cholesterol levels, especially that of so-called ‘bad’ low-density lipoprotein (LDL) cholesterol Promotes gut health – the soluble fibre that can be fermented by gut bacteria acts as a food source for these microbes; this triggers the production of compounds called short-chain fatty acids, which nourish the intestines and promote bacterial diversity Supports digestion – gel-forming fibre adds bulk to stools, which makes them easier to pass and may alleviate constipation 12 foods high in soluble fibre Cereals & grains 1. Oats Oats are rich in a soluble gel-forming fibre called beta-glucan, which increases our sense of fullness, reduces hunger and enhances appetite control. Both the UK and European authorities have granted a permitted health claim for beta-glucan, stating that 3g of beta-glucan per day, combined with a low-fat diet, may reduce heart disease risk and lower cholesterol. Recipes to try: Bircher muesli with apple & banana Raspberry kefir overnight oats Savoury spiced granola 2. Pearl barley Like oats, pearl barley is a valuable source of the cholesterol-lowering fibre beta-glucan. This also acts as a prebiotic, feeding the gut bacteria and promoting their growth and diversity. Recipes to try: Pink barley porridge with vanilla yogurt Bean & barley soup Barley & broad bean risotto Beans & pulses 3. Soya beans The soluble fibre found in soya beans includes pectin, which dissolves in water to form a gel and is fermented by gut bacteria. This means it may help lower cholesterol, balance blood sugar and support gut health. It also increases feelings of fullness, which may help with weight management. Recipes to try: Coconut-roasted edamame Sesame ginger sushi bowls Puy lentil salad with soy beans, sugar snap peas and broccoli 4. Kidney, pinto & cannellini beans As well as soya beans, other members of the bean family like kidney, pinto and cannellini are valuable contributors of soluble fibre, including pectin, and as such may support gut health. Recipes to try: Peppered pinto beans Pesto, cannellini bean and tuna jackets Kidney bean curry Nuts & seeds 5. Hazelnuts Although not as popular as almonds or walnuts, hazelnuts are associated with healthy cholesterol levels, thanks to their soluble fibre content. Recipes to try: Honeyed beetroot and carrot salad with feta and hazelnuts Celeriac, hazelnut & truffle soup Creamy sprout, hazelnut and leek pasta 6. Flaxseeds (linseeds) Particularly rich in fibre, these little seeds are most effective when milled or soaked in water. Studies confirm that flaxseeds, also known as linseeds, support gut health and microbial diversity, improve stool consistency and cholesterol excretion, and help control diabetes markers, including one that your GP will be interested in, HBA1c. Recipes to try: Apple linseed porridge Seeded wholemeal loaf Roasted stuffed cauliflower Fruit & vegetables 7. Avocado Compared with other fruits, avocados contain higher quantities of fibre, including soluble fibre, which makes up about 30%. This soluble fibre acts as a fuel source (prebiotic) for gut microbes, helping them thrive and increase in number, which benefits our digestion, immunity and more. Recipes to try: Guacamole & mango salad with black beans Linguine with avocado, tomato & lime Avocado and roasted broccoli sesame rice salad 8. Pears Pears are high in dietary fibre, containing 6g per serving. This, combined with the natural sugar, fructose, provides bowel-stimulatory effects. Recipes to try: Goat’s cheese, pear & walnut tartines Pork and pears Griddled pears with goat’s cheese and hazelnut dressing 9. Apples An apple a day has long been associated with better health. This is partly due to being rich in pectin, which helps reduce heart disease risk and improves gut health. Recipes to try: Bircher muesli with apple and banana Pork and apple burgers Apple & feta salad 10. Prunes Prunes are rich in dietary fibre, a good proportion of which is soluble and includes pectin. They also supply a type of sugar called sorbitol, which increases the amount of fluid your gut absorbs and helps soften stools, making them easier to pass. Regularly eating prunes can increase stool volume and frequency, making prunes a natural laxative. The fibre in prunes also acts as a prebiotic and promotes the growth of beneficial bacteria in the gut. Recipes to try: Oat and chia seed porridge with prunes Quinoa stew with squash, prunes and pomegranate 11. Brussels sprouts Rich in soluble fibre, Brussels sprouts are also a source of sulphur. This promotes the production of glutathione and is important for maintaining the integrity of the gut lining, as well as supporting its repair. Recipes to try: Brussels sprouts slaw Boxing Day sprout pad Thai Brussels sprouts with hazelnut orange butter 12. Asparagus Studies suggest soluble fibre in asparagus helps manage cholesterol levels by binding with bile fats and promoting their excretion. Recipes to try: Tuna and asparagus white bean salad Asparagus soup Creamy chicken & asparagus braise Frequently asked questions What are the signs of soluble fibre deficiency? You may experience one or more of the following: Constipation and irregular bowel movements Hunger shortly after eating Blood sugar fluctuations Fatigue and low energy Poor cholesterol control Does soluble fibre reduce cholesterol? Yes, gel-forming soluble fibre can be effective for managing cholesterol. When mixed with water, this fibre creates a gel in the gut that hinders cholesterol absorption and promotes its excretion. Both oats and barley contain beta-glucan, which has been proven to lower total cholesterol, including lowering 'bad' LDL cholesterol. Is soluble or insoluble fibre better? Neither is better, both have their own benefits. Soluble fibre, dependent on its properties, may help slow digestion, lower blood sugar and manage cholesterol, while insoluble fibre helps regulate bowel movements. How should I increase the fibre in my diet? When increasing the fibre in your diet, be sure to drink extra fluids to help the fibre do its job properly, and make changes to your diet over a period of weeks rather than days – this will prevent overwhelming your digestive system. Enjoyed this? Read more of our health guides: High fibre breakfast recipes 90% of us aren’t eating enough fibre. Here are the worst things it does to your body High-fibre recipes Is plant fibre the secret to getting rid of belly fat? 5 healthy swaps Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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.
Prebiotics vs probiotics: which do I need?
In the world of gut health, terminology can be confusing. Our nutritionist helps to demystify and explain which – if any – could be of help
According to Bowel Research UK, nearly three quarters of UK adults buy the same foods every week. This lack of food diversity may increase our risk of gut issues. Poor gut health can significantly impact our quality of life and yet simple dietary changes, such as changing what we routinely buy and picking some key foods, can make all the difference. Understanding what pre- and probiotics are is a useful starting point. These gut health essentials serve distinct, yet related roles, helping to nourish and balance our digestive system. A simple analogy is to think of your gut as a garden – probiotics represent the plants and flowers, and prebiotics are the fertiliser you feed them. Read on to learn more about pre- and probiotics, how they differ, how they benefit us and, if you decide to supplement, whether they should be taken together or separately. Discover our full range of health benefit guides and check out our guide on what probiotics are and what they do and all you need to know about how diet affects your gut health. What’s the difference between prebiotics and probiotics? Probiotics are beneficial live micro-organisms, such as bacteria (e.g. Lactobacillus and Bifidobacteria) and certain yeast (like Saccharomyces Boulardii). When administered in adequate amounts, probiotics confer a health benefit on the host. These beneficial microbes can be found in foods like fermented dairy (including yogurt and kefir) as well as fermented vegetables such as kimchi and sauerkraut. Pasteurising and cooking these foods may kill most probiotics, so look for raw, unpasteurised products and where appropriate minimise the application of heat. You need to consistently consume sources of probiotics in order to sustain their benefits. It’s worth saying that probiotics are not the same as your natural gut microbes: the latter is a unique ecosystem of trillions of micro-organisms, while probiotics are specific forms of beneficial microbes that may temporarily support gut health. Prebiotics are the food or fuel source for these live microbes, and are needed by them to increase in number, diversity and to thrive. Your body doesn’t digest prebiotics, instead they are metabolised by your gut microbes. Examples include non-digestible fibre, resistant starch as well as plant compounds, like polyphenols. Prebiotics can be found in foods like onion, garlic, leeks, asparagus, banana and oats as well as cooked and cooled pasta and potatoes. If you suffer with irritable bowel syndrome (IBS) you should be aware that many prebiotics are classed as FODMAPs and as such you will need to seek professional guidance when following a low FODMAP diet. Prebiotics not only support probiotic microbes, they also (very importantly) provide a food source for all the trillions of natural microbes that live in your gut. Benefits of prebiotics and probiotics There is still much for us to learn in this area, although it is recognised that prebiotics: act as a ‘fertiliser’ promoting the growth and diversity of natural gut microbes as well as probiotic microbes, provide the source material for the production of anti-inflammatory short chain fatty acids (SCFAs), may help control blood sugar, appetite and weight, may increase the absorption of some micronutrients, like calcium, iron and zinc. Probiotics work alongside your natural gut bacteria to support health and balance. Their other benefits may include: improve IBS symptoms, traveller’s diarrhoea and the duration of antibiotic associated diarrhoea, may help lower blood pressure and improve cholesterol levels, may reduce inflammation by promoting the production of anti-inflammatory compounds called short chain fatty acids (SCFAs), may enhance immunity and be of benefit in the cold or flu season and during stressful periods. Discover more benefits from our guide, what are probiotics and what do they do? Should you take prebiotics and probiotics together? Functional supplements that combine prebiotics and probiotics are known as synbiotics and are designed to work synergistically to optimise benefits. By combining the good microbes with their specific food source, the product aims to enhance gut health, metabolism and immunity and may be more effective than having one or other on their own. In your diet you can get both pre- and probiotics by combining foods like kefir with raspberries, overnight oats with yogurt and banana or serve a buttermilk dressing over a green salad. Are prebiotics or probiotics better for you? The answer to this is they both are. The billions of beneficial microbes that live in the gut work tirelessly to ward off infection and support our wider health, supporting them with probiotics helps maintain balance and diversity. These microbes are unable to do their hard work without the presence of prebiotics from your diet. Therefore, eating fermented foods and enjoying a diverse variety of plant foods through the week helps maintain a healthy gut. When might I take probiotics? Including fermented foods in your regular diet is the key to healthy gut maintenance, however, on occasions a supplement may be helpful, such as: After a course of antibiotics, When experiencing traveller’s diarrhoea or a specific digestive upset, To support your digestive system during times of dietary change or extreme stress. When might I take prebiotics? Your regular diet should be your main source of prebiotics, although a supplement may help when: Your diet is low in fibre and diversity, You’re working on increasing microbial diversity, You’re taking probiotics. Enjoyed this? Read more of our health guides What are probiotics and what do they do? Top 15 probiotic foods to support gut health The best probiotic supplements 2026 – tried and tested How to improve your digestion Eat well for... gut health Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Is acid reflux (aka heartburn) affecting your life? Nutritionist Kerry Torrens explains what it is, the triggers and how diet and lifestyle may alleviate symptoms
What is acid reflux (heartburn)? Acid reflux, often referred to as heartburn, is one of the most common digestive complaints, affecting approximately one in five UK adults. For many of these people, occasional heartburn or regurgitation is an unpleasant experience, but doesn’t progress to anything more serious. Its typically described as a pain or burning sensation in the chest which comes on after eating. A typical trigger scenario might be bending to load the dishwasher after eating a rich, heavy or spicy meal. For those with frequent or severe heartburn, it may be the presentation of a potentially more problematic condition known as gastroesophageal reflux disease (GERD). Discover our full range of health benefit guides and check out more on popular diets such as the low FODMAP diet and 5:2 diet. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’ What are the symptoms of acid reflux? Symptoms vary from a warm to burning pain felt in the middle of the chest, which rises up towards the throat. Some sufferers complain of an unpleasant taste in the mouth or bad breath. All of these symptoms are understandable when you consider that reflux involves the acidic contents of the stomach repeating into the gullet or oesophagus. At its mildest this is unpleasant, but can become more serious. While the stomach lining protects itself against the acidity needed for digestion, if enough reflux makes its way back into the oesophagus, this may, over time, lead to inflammation and even ulcers. How does acid reflux start? As we age, our muscles lose tone and start to function less effectively. This is relevant because there is a muscular ring, known as the lower oesophageal sphincter (LES), which separates our stomach from our oesophagus. The role of this muscle is to act as a one-way gate allowing the flow of food down the gullet and into the stomach. However, as our muscle tone weakens, the sphincter becomes less effective at doing this job and as a result, we may experience reflux. Our dietary habits may also make us more prone to this condition. One interesting study assessing diet suggests people who eat only one or two meals a day, or drink peppermint tea daily, or eat one big meal in the evening (rather than two smaller meals), may be at greater risk of developing the condition as they age. In addition to this, some experts believe that a condition known as a hiatus hernia may promote reflux. How does nutrition help or hinder acid reflux? Discover what helps heartburn, offering relief and comfort for digestive wellness. What, when and how you eat may help manage your symptoms. Eating smaller, more frequent meals throughout the day and avoiding food within three hours of bedtime appears to help some sufferers. Chewing well and eating in a slow and relaxed manner may also be a useful strategy as can reducing the fat and carbohydrate content (especially simple sugars) of your meal. It’s worth remembering that what triggers your heartburn will be personal to you which means what helps manage it will likewise depend on your own investigations. How does my lifestyle help or hinder acid reflux? Your lifestyle may make symptoms worse, for example, those who smoke, are overweight, suffer from high levels of stress, take certain medications including non-steroidal anti-inflammatories (NSAID) or anti-histamines, or are in the latter stages of pregnancy (typically from 27 weeks onwards) are more likely to experience acid reflux. However, always speak with your GP before making any significant changes and certainly before altering your use of prescribed medication. Making lifestyle modifications is the first line therapy for most sufferers. One of the most effective changes for those with night-time symptoms, is elevating the bedhead or using a wedge-shaped pillow. For most people this is an easy win – to achieve results, you’ll need to raise your bedhead by about 20-28cm. Further, benefits may be gained by avoiding tight clothing, this is especially relevant for those who carry excess abdominal weight, as well as avoiding lying or bending too soon after eating. It’s also wise not to exercise immediately after meals – leave 1-2 hours for digestion to progress. What are the food triggers for acid reflux? A food diary is an invaluable tool for working out the foods which act as your personal triggers – record what and when you eat and drink, what activities you were involved in after eating and what symptoms you experienced. Keeping a journal or using an app or tracker for at least a week can help you pinpoint your problem foods. Typical culprits can be divided into three categories: Foods which are acidic in nature and cause irritation to the lining of the oesophagus such as tomatoes, onions and citrus fruits, as well as spices Food and drinks which cause the stomach to distend, including carbonated drinks and large, calorie-dense meals Foods which promote relaxation of the LES including caffeinated drinks like coffee, chocolate, mint, alcohol, fatty and fried foods as well as carb-rich meals Eating any of these foods late in the evening whether as a full meal or substantial snack may also aggravate symptoms. Which foods may help soothe acid reflux? Sadly, no food cures the condition, but certain foods may lessen the effects of reflux when combined with lifestyle changes. Be aware not all these suggestions work for all sufferers, so use your own experience to determine the most relevant for you. Foods which may help include: Vegetables (boiled or steamed) such as green beans, potatoes, fennel, asparagus, cucumber and leafy greens including spinach and kale Fruits (with the exception of citrus and tomatoes) including melon, banana, apple and pears Fibrous foods including oatmeal, wholegrain rice and psyllium husks Ginger, famed for its stomach calming properties and natural anti-inflammatory status. Grate the fresh root and add to meals or brew as a tea – when making tea for therapeutic purposes cover while steeping to retain the active constituents Although lean meat, fish and egg whites are often cited as useful food inclusions, evidence is inconclusive, with some studies reporting no difference to symptoms. Clearly, more research is needed. Last words... Lifestyle changes such as weight loss and stopping smoking combined with the right food and dietary habits may make a worthwhile difference in heartburn treatment for soothing relief and improved digestive health for some heartburn sufferers. Although it’s worth noting that the only lifestyle recommendation which has an evidence-base is elevating the bed head for sleep. Finally, it’s important to say – don’t ignore your symptoms and be sure to refer to your GP if you experience any of the following: Heartburn most days for three weeks or more You’ve been taking antacids for four weeks or more You have symptoms such as weight loss, nausea or difficulty swallowing in conjunction with your heartburn. If you are considering a change in diet, please consult your GP to ensure you can do so without risk to health. Have you managed your symptoms of acid reflux? What worked for you? Share your experience in the comments below…. Enjoyed this? Now read… Foods to avoid acid reflux What to drink for acid reflux Do you have a food intolerance? What to drink for heartburn relief Acid reflux remedies Vegetarian diet: health benefits & tips What is chromium and why do we need it in our diets? Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our terms and conditions for more information.
Seasonal Affective Disorder (SAD): how to cope and help prevent it this winter
Clinical psychologist Laura Keyes explains what SAD is, what the symptoms are and how it can be treated.
What is SAD and how common is it? Many of us might feel happiest in the summer and a little fed up and lacking in motivation during winter. This is understandable as the weather is cold, there are fewer hours of sunlight, and the run up to Christmas can be stressful. However, for some of us the winter months can lead to a significant period of depression. This is relatively common with around one in 15 people feeling depressed between September and April, so-called ‘Seasonal Affective disorder’ (SAD). What are the symptoms of SAD? SAD is a cyclical mood difficulty where depressive symptoms are felt at the same time each year, most commonly in winter. This typically involves: Wanting to withdraw from spending time with others Feeling lethargic and lacking in motivation Difficulties in sleeping Eating more or less than usual Feeling down or hopeless Experiencing more negative and even suicidal thoughts What can cause SAD? Interestingly, SAD is more common among people who live in countries furthest from the equator. This could be due to less sunlight hours during the winter and longer days during the summer months. It makes intuitive sense that the change in season with less daylight hours leads to lower serotonin levels. Serotonin is a brain chemical that affects our mood, and the more we have the happier we feel. This can in turn affect levels of melatonin in the body, which impact on sleep patterns and mood. In general, more antidepressants are prescribed during winter/Christmas. This could also be in part because our behaviour may change, with less time spent outdoors socialising and exercising, causing us to feel more lethargic and eat more ‘comfort food’. You might also be more likely to develop SAD if you have a family history of depression/SAD. SAD is also more likely to occur alongside an existing Major Depression or Bipolar Disorder. How is SAD diagnosed? A psychologist, psychiatrist or GP will be able to help you determine if you are experiencing SAD. It is important for you to record patterns you notice in your mood and energy levels across several months. 7 tips to support your mood this winter 1. Hack your serotonin with food While nutrition can’t cure SAD, it can help stabilise mood and energy. Registered nutritionist Zara Hiridjee says it all starts with serotonin production. “Serotonin is synthesised from the amino acid tryptophan, found in foods like eggs, turkey, salmon, tofu and nuts,” she explains. “But tryptophan has to cross the blood-brain barrier, where it competes with other amino acids. If you eat protein alone, the competition is high, and relatively little tryptophan gets through. Pairing it with complex carbohydrates – say, scrambled eggs on wholegrain toast, or salmon and quinoa salad – it changes the balance of circulating amino acids, allowing more tryptophan to enter the brain.” 2. Feed your gut and balance your blood sugar About 90% of serotonin is produced in the gut, so a diverse diet matters. “Aim for 20-30 different plant foods per week to encourage the gut bacteria to produce short-chain fatty acids and neurotransmitter precursors that can positively influence mood,” says Hiridjee. “That includes beans, lentils, nuts, seeds, vegetables and wholegrains. Adding fermented foods like kefir or sauerkraut also supports healthy bacteria.” Blood sugar stability is equally important. “If you start the day with something high in refined carbohydrates, say a croissant or white toast, you’ll get a rapid glucose spike, followed by a sharp dip,” Hiridjee warns. “That dip can trigger fatigue, irritability, cravings and even anxiety-like symptoms. To avoid that rollercoaster, meals should combine complex carbohydrates, protein and healthy fats like oats with Greek yoghurt, berries and nuts; or a wholegrain wrap with hummus, vegetables and chicken. Fibre is critical too, it slows digestion, feeds the microbiome and supports more stable energy release.” 3. Prioritise vitamin D and other key nutrients From October to March in the UK, the body can’t make vitamin D from sunlight. “Low vitamin D is linked to fatigue and low mood,” says Hiridjee. “I recommend most people start with a safe daily dose of 10micrograms (400 IU), though some people may benefit from more depending on their individual needs.” Omega-3 fatty acids from oily fish like salmon or sardines also supports brain cell function, while B vitamins (particularly B6, folate and B12) are crucial for neurotransmitter pathways. Magnesium, zinc and iron contribute to resilience against fatigue and low mood, too. 4. Step outside for light and movement Light is the most powerful external cue for our circadian rhythm, our body’s internal clock. With changes in light exposure, this impacts our body’s melatonin production, meaning that our sleep/wake cycle is disrupted. “This can affect your mood due to changes in our energy levels and ability to concentrate,” explains Rotaru. “Sunlight exposure on the skin produces that Vitamin D, that plays an active role in brain health and serotonin activity.” Outdoor light is many times stronger than indoor lighting, even on a grey day. “Even aiming for 30 minutes of daily exercise, five days a week can help to uplift mood,” says Dr Semiya Aziz, GP and founder of Say-GP. “Outdoor activities provide the double benefit of encompassing both movement and exposure to light, which in turn can limit SAD symptoms.” It doesn’t have to be vigorous: even daily short walks, stretches or gentle activity can help to lift energy. 5. Brighten mornings with light therapy Light therapy is one of the most evidence-based interventions for SAD. Special lamps, delivering at least 10,000 lux, mimic daylight and can reduce symptoms when used for 20-30 minutes each morning. “Start using a SAD lamp in early autumn, before symptoms peak,” advises Dr Aziz. “Make sure you choose a lamp specifically designed for SAD with the standard kite mark and not just any old lamp. Always check with your GP first about SAD lamps, especially if you suffer with eye problems, medical conditions or take certain medications.” Some people also find dawn-simulating alarm clocks, which gradually increase light in the bedroom, useful for regulating sleep. 6. Reset your body clock with routine Sleep disruption is a common feature of SAD. “Routine is key,” says Dr Aziz, who recommends: • Going to bed and waking up at the same time daily. • Avoiding screens for at least an hour before bed. • Keeping the bedroom cool, dark and quiet. • Limit caffeine intake after 12pm and avoid alcohol near bedtime. • Create a calming routine like reading, stretching, warm shower or listening to a podcast. 7. Know when to seek extra support Lifestyle changes can make a big difference, but sometimes professional help is necessary. Aziz stresses: “See your GP if symptoms are severe, if they interfere with your daily life, or if you feel hopeless or have thoughts of self-harm. It’s also important to rule out other causes such as thyroid issues or vitamin D deficiency.” Treatment options include light therapy, medication and talking therapies such as Cognitive Behavioural Therapy (CBT). “BT therapists support their client to re-engage with activities that are meaningful and have a positive impact, create and maintain a routine as well as challenge any negative thinking,” Rotaru adds. Small changes now can build resilience for months ahead. As Hiridjee puts it: “There’s no single superfood or shortcut. It’s about consistent patterns – Mediterranean-style eating, daily daylight, steady routines. Together, these create a buffer against the winter slump and help protect your mood.” When should I speak to my doctor? If you are considering light therapy or, if symptoms are severe, antidepressants speak to your GP. You can be referred or self-refer for support around depression in your local NHS Wellbeing Service, or seek out a private clinical psychologist. Liked this? Now read… Mindfulness tips for working from home Stress relief: How diet and lifestyle can help The health benefits of exercise This article was reviewed on 27th October 2022 by Tracey Raye. Dr Laura Keyes is a clinical psychologist, registered with the Health and Care Professions Council (HCPC) and British Psychological Society (BPS). She runs a private practice offering psychological therapy and assessments for neurodiversity to children and adults in Bedfordshire: drlaurakeyes.com 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.
Can you avoid weight gain during menopause?
Developing a bit of a tummy is a common experience for women during perimenopause. Can it be prevented, and is it even a problem?
For many midlife women, one of the changes they notice most – or first, before any other noticeable shifts – is weight creeping on, particularly around the middle. So many women tell me that this occurs even when nothing else has changed, and it can feel incredibly frustrating. We already know that body image issues can be a cause for poor mental health in menopausal women, not least because we live in a society that is still fat-phobic and that values youth above wisdom. It can feel a particularly poignant development for those experiencing natural midlife changes. When we have lived the first half of our lives being conditioned into the notion that looks and certain body shapes are currency, if these start to change it can feel like we are losing much of our value. It can take some rejigging of ingrained attitudes to fully appreciate midlife you, and your inherent worth. If you are looking for practical advice on how to support your body and wellbeing during this transition, you may find it helpful to explore this guide on what to eat during menopause, which offers dietary tips and lifestyle strategies tailored to this stage of life. What causes menopause weight gain? From a health point of view, the type of fat that’s more likely to be stored in perimenopause and beyond is called visceral fat which tends to be stored around the middle, and this type of fat is associated with cardio-metabolic risks. This is exemplified by the fact that throughout the lifespan, men are at higher risk of heart attack, up until menopause at which point women catch up. By understanding what’s happening in your body, and making supportive choices around food, movement, and lifestyle, you can feel more comfortable in your skin during this transition, as well as help buffer against some of the primary causes of death in the Western world. The years leading up to menopause (the point 12 months after your last period) are called perimenopause, and you can find out more about what this means here and understand the signs and symptoms here. Hormone levels – particularly oestrogen and progesterone – start to fluctuate and eventually decline. This affects weight in a few key ways: • Insulin resistance: Studies suggest that insulin resistance increases with the drop in oestrogen, meaning your metabolism can change gears at menopause leading to weight gain. • Changes in fat distribution: Falling oestrogen encourages fat to be stored around the abdomen rather than hips and thighs. This is not just a cosmetic problem; it’s linked with higher risks of type 2 diabetes and cardiovascular disease. • Loss of lean muscle: From our 30s onward, we naturally lose muscle mass. This speeds up during menopause, contributing further to a slower metabolism. • Sleep disruption: Hot flushes, night sweats and mood changes can all impact sleep, which in turn affects appetite-regulating hormones (ghrelin and leptin), nudging you towards increased hunger and cravings. What else is happening in midlife to cause weight gain? Of course, not everything comes down to hormones. Midlife is a time of multiple pressures: work, caring for children or ageing parents, stress and less free time. When we team that with the fact that our evolutionary biology means we are geared up for communal living rather than the nuclear family, we find ourselves as mismatched to our modern environment as those odd socks that have been sitting on top of your washing machine for at least 6 months. Here are some of the additional factors that can tie into that midlife weight gain: • Sedentary habits: Sitting for long hours at desks or in cars reduces energy expenditure. • Stress and cortisol: Chronic stress raises cortisol and other hormones, which encourages fat storage around the middle. • Social changes: Eating out more, drinking alcohol or comfort eating during busy, emotional times can all add up. So, weight gain at this stage is rarely just about menopause, it’s a blend of hormonal, lifestyle and social factors. What's the best way to prevent menopause weight gain? There’s no single ‘menopause diet’, and restrictive approaches often backfire. Instead, think about how food can support your changing physiology and keep you feeling energised. 1. Prioritise protein Protein helps preserve muscle mass, supports metabolism and keeps you fuller for longer. Aim to include a source at each meal such as fish, chicken, eggs, beans, tofu or lentils. Midlife women may benefit from having 1.2-1.6g of protein per kilo of body weight every day to support healthy muscle mass and reduce the risk of insulin resistance. Try these high-protein recipes: 10 muscle-building recipes High protein breakfast recipes High protein vegetarian recipes 2. Balance carbohydrates Carbohydrates are not the enemy, but opting for whole grains (brown rice, oats, quinoa) over refined versions helps stabilise blood sugar, may reduce cravings and helps feed a healthy gut microbiome. Pairing carbs with protein or healthy fats further supports steady energy. Try these whole grain recipes: Quinoa recipes Brown rice recipes Healthy oat recipes Top 21 healthiest grains 3. Eat more fibre Fibre supports digestion, balances blood sugar and feeds beneficial gut bacteria. Women should aim for at least 30g per day; vegetables, pulses, fruit, nuts and seeds are excellent sources. Give these high fibre recipes a go. 4. Choose healthy fats Omega-3 fatty acids (from oily fish, flax, chia, walnuts) may help reduce inflammation and support brain health. Using extra virgin olive oil, and including nuts and seeds, can also be beneficial. Here are some oily fish and omega 3 recipe ideas: Trout recipes Sardine recipes Walnut recipes Chia seed recipes 5. Watch portion sizes without restriction Because metabolism may naturally slow, many women need slightly fewer calories than before, but this doesn’t mean strict calorie-counting. Paying attention to hunger cues, eating mindfully and reducing ultra-processed foods and sugary drinks can go a long way. We also have some useful ideas on ways to reduce your portion size that won't leave you hungry. 6. Exercise for strength and balance • Resistance training (weights, Pilates, bodyweight exercises) helps maintain muscle mass and bone density which is a top priority in menopause. As we’ve already seen, building muscle mass can help counter weight gain by increasing metabolism. • Cardio (walking, running, cycling, swimming) supports heart health and insulin sensitivity. • Flexibility and balance (yoga, tai chi) can improve wellbeing and reduce injury risk. Find out more about how to work out at home, and how long it takes to build muscle. 7. Manage stress Easier said than done, and there is a whole host of systemic reasons as to why women feel stressed at midlife, but know you are not alone. Meditation, time in nature, social connection or simply prioritising rest can help bring cortisol down, making it easier to maintain a healthy weight. Some foods might also help in the battle against stress. 8. Prioritise sleep Aim for 7-9 hours. Good sleep hygiene – full spectrum light exposure in the mornings, regular bedtimes, cooler rooms, limiting screens in the evenings – can help counter menopause-related insomnia or night sweats. Find out more about what you can eat to help you sleep, and supplements that might be worth trying. 9. Take up more space So many women reach midlife and realise they’ve spent their whole lives shapeshifting to fit in to what’s been expected of them. If we look beyond the physiology to metaphor, weight gain during menopause can be interpreted as a message from our bodies telling us to take up more space after a lifetime of conforming. Now is the time to find your voice, get loud about the things that matter to you, be unashamedly too much, uncover your creative potential and go against the grain! 10. Consider supplements and/or HRT Some supplements may help relieve symptoms of menopause and support metabolic health and weight management. Hormone replacement therapy can relieve many symptoms of menopause, including poor sleep and mood changes, which may indirectly support weight management, but note that HRT is a prescribed medication that should be managed by a prescriber experienced in managing menopause as there are risk factors to consider, as well as many different dosage guidelines and preparations best taken by different people. Neither supplements nor HRT are a replacement for the foundational approaches highlighted above. The bottom line Weight gain during menopause is common, but not inevitable. Some biological changes, like shifts in fat distribution and a tendency toward insulin resistance, are very common. But food, movement, rest and stress management all play important roles in shaping how our bodies adapt. Rather than focusing on restriction, think about nourishment and strength: eating enough protein and fibre, moving in ways that feel good, and caring for your overall wellbeing. Weight is just one measure of health, what matters most is feeling energised, resilient and supported during this transition.
The best core exercises for strength, stability and a toned stomach
A strong, toned stomach is often a holy grail of fitness, yet more importantly, the core muscles are also essential for everyday movement. Discover seven exercises to help you build a stronger core
For many, a strong, toned stomach is the holy grail of fitness but it can often prove to be just as elusive as it is desirable. Beyond aesthetics, there are bigger forces at play as your superficial core muscles are essential for actions as basic as getting out of bed in the morning and the deeper core muscles support a wide spectrum of everyday movements, including every step you take. What is the core? There’s some confusion around this as it’s actually made up of two separate groups of muscles with two distinct roles. The mobilisers These comprise the rectus abdominis at the front, the external obliques to the side and the erector spinae found in the back. These are responsible for bending forwards, leaning to the side and arching the back, respectively. The stabilisers In contrast, they work to create intra-abdominal pressure, which supports alignment of the spine, protecting it from injury. Key muscles here are found a little deeper and consist of the transversus abdominis that wraps around your belly like a wide belt, the internal obliques in the waist and the multifidus at the rear. There’s also a special mention here for the contribution of the diaphragm and the pelvic floor. Benefits of core exercise Healthy spine According to the charity Backcare, formerly known as the National Back Pain Association, 80 per cent of us will suffer difficulty at some point in our lives but the good news is that, in a lot of cases, it’s preventable through developing strength and flexibility in your spine. Work and play An efficient core helps to maintain functional strength, enabling your body to cope with the mechanical stress of everyday activities without getting an injury. This could include gardening or playing with your kids or grandchildren. A sporting chance Most sports rely on the ability to generate power and/or speed in the arms and legs. Since your limbs move by pivoting around your centre then more stability will lead to greater efficiency in force transfer, leading to improved performance. Think golf swings, tennis strokes, throwing a javelin or smashing a penalty kick into the net in soccer. Aid posture The deeper core muscles are the secret to good posture which is marked by a long spine and gently braced abdominals. Yes, with improved posture you will actually look taller and slimmer, guaranteed! Tips for improving core strength Warm up for around 5 mins by gently moving the joints, especially the lower back and hips with brisk marching on the spot, arm and hip circles, low kicks, heel digs, squats, lunges and standing knee raises. Ensure you are well hydrated before and during the workout. For the mobilisers, aim for 15 repetitions of each exercise with the target being 1 set for beginners, 2 sets for intermediates and 3 sets for advanced. For the stabilisers, the challenge is to hold the position for 15 seconds for beginners, 30 seconds for intermediates and 45 seconds for advanced. Remember the focus is on quality not quantity to so only use the target repetitions or timings as guidelines. Seek medical advice beforehand if you suffer back pain, are pre or post-natal or have any concerns regarding your current health status. Best exercises for mobility Weight transfer Lie face up on a mat, holding a medicine ball or bag of sugar in both hands, on the floor behind your head. As you sit up, lift bent knees towards your chest and carefully place the weight between your knees, squeeze the thighs together to hold the weight, then lower down both your upper body and legs. On the next repetition, switch back, shifting the weight from your legs to your hands. Twist up Lie on your right side with legs together, knees bent and dropped down to your right side as in a foetal position but with your right hand on your right shoulder. Start to lift and rotate your body, letting your legs move to the centre, open and plant your feet flat with knees still bent. Continue to rotate your torso and reach your right hand high up to the left, across your body. Slowly return to the start position. Remember to repeat on the other side. Swing Stand with feet hip-width apart and knees slightly bent, holding a dumbbell, medicine ball or bag of sugar in both hands, down by your right thigh. Keeping your arms almost straight, lift it diagonally upwards across your body, rotating your hips, so the weight ends up high above your shoulder on the left side. Now lower it to your left thigh and repeat in the opposite direction, lifting up to above your right shoulder. As your hips rotate lift your rear foot onto the ball of the toe and twist it in the direction of movement, to avoid injury to your knees. Best exercises for stability Side bends In a wide kneeling position, hold a dumbbell, medicine ball or bag of sugar in both hands above your head, arms extended. Keeping a long spine and avoiding rotation of the hips to the side, lower the weight to one side, as far as is comfortable and hold. Repeat to the other side. Aeroplane Stand on one leg and lift the other behind whilst tilting the body forwards and raising the arms to the side. Target is for a horizontal position of the body, face looking down to the floor. Ensure the abdominals are pulling in tight to prevent the tummy drooping toward the floor and try to avoid turning the hips on the lifted leg. Repeat, lifting the other leg. Bridge Lie face up with your knees bent so the feet are flat on the floor about hip width apart. Let your arms relax by your side. Now press into the heels to raise your bum off the mat, so the spine forms a long incline from neck to buttocks. You should also feel a little tension in the gluteus muscles. To discover more ways to optimise your exercise efforts: How to start exercising What are the best exercises to burn fat? How much exercise should I do each day? Best supplements for energy 15 best foods to help you stay hydrated 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.
Do these seven simple exercises to improve your posture
Despite the common narrative, no single good posture exists. Moving regularly between positions is key to avoiding pain, and simple exercises can help.
When we think about good posture most of us picture ourselves standing up straight with our shoulders back. On the contrary, a rounded back, hunched and slumped, is usually considered bad posture. However, no single good posture exists, according to experts. The concept of good posture is fundamentally flawed and should be replaced with regular movement, says advanced physiotherapy practitioner, Sam Bhide. Moving regularly to avoid static positioning is key. “Good posture is the ability to move in and out of positions freely and without constraints,” says pilates and posture expert, Kerrie-Anne Bradley. Even what most people consider 'perfect posture' can create tension and be harmful if held constantly and rigidly. Regardless of what position we’re in, our bodies’ tissues can only tolerate about 30 to 45 minutes in one place. While individual variation means no universal postural rules apply to everyone, we can all benefit from regular movement and exercises to avoid aches and pains. Bhide and Bradley both recommend taking a few minutes to perform some simple exercises every 45 minutes or so, especially if you’re a desk worker. If you can’t do that, even getting up to make a cup of tea can help release tension. What is posture? Posture means how you hold your body. “Whilst there’s no single perfect posture, ideal posture means a position where muscles can generate force efficiently around joints, allowing you to breathe fully, move freely and function comfortably,” says Dr. Rebekah Jade. Experts often say that our best posture is the next posture. “Every movement that we do is going to be the best posture because there's no good posture. It's a complete myth,” says Bhide. “The reason we say that is if we are in the same position for a very long time, our tissues get used to it, but at the same time they get fatigued and they need to be moved.” Why is posture important? Modern life means people are a lot more sedentary than we used to be, staying in certain positions for long times. If you don’t change position for multiple hours, the tissues become fatigued. This can lead to aches and pains due to build-up of tension. If your standard position is rounded over like a croissant, that can even inhibit how much you can breathe, Bradley said. It’s also a low-energy position, which can affect how confident you feel. Moving regularly can also help you feel more energised, focus better and manage stress. Seven exercises to help with posture All the below exercises can be performed from home, ideally a few times per day. You don’t have to do them all or a strict number of reps. Anything is better than nothing. If you have chronic back problems, osteoporosis or other musculoskeletal conditions, talk to your GP or a healthcare professional before undertaking any exercises. Toe touch Start from a standing position, reach down to touch your toes (it’s OK to bend your knees). Stay there for a few seconds then return to standing. This supplies blood to the tissues, which means oxygen flows and the chemicals sitting in the tissues are washed away. Repeat five to 10 times if you can. Sit to stand Start sitting with your feet flat on the ground. Stand up straight, then sit back down. You can either sit fully or just touch your bottom on the chair lightly. Repeat for five to 10 reps. This engages the leg muscles which support the core. Upper back stretch to toe touch Sit halfway forward on your chair. Cradle the back of your head with your hands. Lean backwards to open up the chest and extend the back. From there, slowly bend forwards to touch your toes, with your head between your knees. Repeat for 5 to 10 reps. This stretches the back muscles in two directions and increases blood supply. Bridge Lie down on your back with your knees bent and feet flat on the floor, arms by your sides. Lift your bottom and hips into the air, as high as you can control. From there, slowly raise your arms over your head and down to the floor overhead. Return the arms to your sides and then lower the hips. Repeat 5 to 10 times. This helps strengthen the core. Side bend You can do this standing or sitting. Simply reach your arm over your head and bend to the opposite side. Repeat 5 to 10 times on each side. This helps move your spine in different directions. Seated twists Start sitting down with your feet flat and back straight. Place both hands on your knees. Slide one hand up to your hips, pulling your shoulder back and turning your neck to look over that shoulder. Return to the start position and alternate sides for 5 to 10 reps. This helps with spine rotation. Seated cat cow Sit halfway forward on your chair with your feet flat and arms relaxed. Push your chest forward and pull the shoulders back, arching your back. Next, curve your back the other way, rounding the back and pulling your stomach in. Repeat for 5 to 10 reps. This can also be done on all fours on the floor. What else can you do to improve posture? Simply getting up every hour and moving in some capacity, even getting a glass of water or going to the toilet, can reset the tension in your tissues. If you can’t get up, just wiggling your bottom in your chair can help. If you’re sitting at a desk, make sure your monitor is at eye-level, your mouse and keyboard are in reachable distance, and try to sit with your feet flat on the ground. When you see people who naturally hold themselves more upright, it’s often because they have stronger core muscles, Bhide said, referring to all the muscles in the body between the rib cage and the knees. “They help us keep us upright if they're strong enough. But some people are naturally hunched because they don't have much strength or they can be stiff and weak in those muscles as well. It's very much musculature that governs the posture,” Bhide said. With that in mind, full body strength training can help you avoid always being in a slumped position. It’s OK to be a little bit hunched over, but not for too long. Enjoyed this? Read more of our health and fitness guides The best home gym equipment to buy How to run faster 10 mindfulness tips for working from home How long does it take to build muscle? How to be healthy at work 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.
"My PCOS took over four years to diagnose. Here's what I've learned…"
This condition isn’t rare, yet achieving a diagnosis sometimes feels like an impossibility
Those four letters can elicit fear, sympathy and dread. Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects up to one in eight women of reproductive age, yet many of us are waiting almost half a decade for a diagnosis – and what often feels like an eternity for any support. More than a third of women with PCOS have to wait longer than four years for a diagnosis, while 38 per cent of women surveyed did not receive any follow-up resources once they received a diagnosis, according to a recent report. I had this experience, too. A couple of weeks ago I received a formal diagnosis of PCOS. It has taken four years, for something I now realise has been a lifelong problem. Early suspicions PCOS is identified by having at least two of the following three symptoms: irregular periods, excess androgens (male hormones) and a scan showing polycystic ovaries (fluid-filled sacs on enlarged ovaries). Other common symptoms also include difficulty getting pregnant (PCOS is one of the most common causes of female infertility), excessive hair growth (due to excessive androgen), insulin resistance, weight gain, oily skin and acne. Having PCOS can also increase the chance of developing type 2 diabetes, depression, high blood pressure, high cholesterol and sleep apnoea. Sugar crashes, unruly hormones, crippling periods and secondary infertility are just some of a long list of symptoms I’ve experienced over the years, but have been attributed by professionals to being part of my monthly cycle. But I’ve always suspected something wasn’t quite right. Even my friends and family have learned to carry snacks with them between meals in case I ‘dip’ or ‘crash’. Like a Tamagotchi, I need feeding regularly. This extreme reaction to sugar (or lack of), led me to suspect diabetes, but blood tests have always come back as normal. Worsening symptoms After having my son six years ago, my symptoms reached the point where I could no longer believe them to be ‘normal’. There have been sugar crashes that have found me shaking, tearful and close to fainting in public. My periods restarted with brutal force just four months after giving birth, ironically on Mother’s Day 2020, so painful and heavy, with moods so erratic they’ve felt like a full-time job in themselves to look after. Essentially, during days 14-28 of my cycle, I’m hijacked by my hormones. But the GP told me that’s just how my periods were – everyone is different, they said. I would marvel at friends for whom periods and hormones were a minor inconvenience that could be treated with chocolate and a hot water bottle, as opposed to being as demanding and raging and attention-seeking as my screaming newborn. I was offered a choice of medication for either excessively painful periods or excessively heavy periods; I requested both. There was also the option of going on the contraceptive pill, mainly to stop my periods, but at this point I wanted to remain open to the option of trying for another child. If only it were that simple. We spent months trying to no avail with no real understanding as to why it wasn’t happening. Then a positive result led to a debilitating missed miscarriage, and then another after more months of trying. It was clear something was up. Investigations with internal probes, scans and general anaesthetic couldn’t find anything. Finally I was given a diagnosis: PMDD (premenstrual dysphoric disorder, a severe form of pre-menstrual syndrome). It could be the reason for my painful, heavy periods and mood swings, but still didn’t explain the secondary infertility, the erratic blood sugar levels, the weight gain or the chin spots developing across my otherwise clear skin. Alongside painkillers, I attempted to manage my PMDD and raging hormones through exercise and cycle-syncing. I endeavoured to plan my social and work calendars around the difficult days of my cycle, but given that this was in fact half of the month, it was easier said than done. I decided to halt trying for a second baby. I wanted to get a handle on my hormones and PMDD naturally, if possible, and without the gruelling cycle of trying and waiting, and alternating between hope and disappointment. Unexpected diagnosis We don’t need to dwell on the last two years – save to say that it was in fact a GP appointment to discuss, again, one of my persisting symptoms that inadvertently led to a PCOS diagnosis. Frustrated with seemingly always treating the symptom and not the cause and still strongly suspecting a hormonal imbalance outside of my PMDD, I pushed the GP to consider all my symptoms in the round. Within minutes of discussing my cocktail of chin acne, unruly hormones, secondary infertility and sugar crashes, I was booked in for an ultrasound scan to check for PCOS. I had to confess, I didn’t have much of an understanding of the condition, but it gave me a lead, something to research, and was a potential explanation. Abnormal ovaries When the sonographer confirmed my left ovary looked normal, I also felt a deep wave of frustration. Surely it was PCOS? It made so much sense. But then came the words: “Your right ovary is really big and looks very PCOS-y.” And there it was. A diagnosis. Almost. I just had to speak with my GP and receive a formal diagnosis. But it wasn’t as straightforward as the scan had led me to believe. Remember the need for two key symptoms to receive a diagnosis? First I had to have blood tests to test my androgen hormone levels, and when these came back as normal I had to wait for more blood tests, and when these also came back as normal, I felt like I was back at square one. I wasn’t offered a follow-up appointment because my blood tests were normal, and the GP that had originally suspected PCOS had left the surgery. But again I pushed for an appointment to discuss the findings from the scan, and a diagnosis of PCOS was given due to the scan results and my chin acne and signs of excess androgens. Late diagnosis complications As they say, it’s been a journey. A four-year struggle to cope with everything my body was throwing at me and to get medics to understand the levels of pain and hormonal turmoil, just to be told that everyone’s periods are different. I can’t help but feel somewhat frustrated and let down that it has taken so long to arrive at a diagnosis, and stories about women’s pain not being taken seriously resound deeply. I also can’t help but consider that if my PCOS had been identified sooner, I would have at least been aware that infertility and secondary infertility are commonly associated. I could have perhaps been spared a lot of pain when trying for a baby, or at least been better informed. I would also have time on my side – as my 40th birthday approaches, I can’t help but grieve for the time that has been lost in the process. I of course do count myself incredibly lucky to have a child, and for that pregnancy to have thankfully been straightforward. Treatment options PCOS isn’t curable, but the symptoms can be managed. The contraceptive pill is one option, but obviously not something for those looking to conceive. Metformin, which helps to lower insulin and glucose levels and is commonly used to treat type 2 diabetes, is another. Other than that, it’s the usual suspects – not smoking, regular exercise and limiting UPFs. Increasing protein intake and strength training are also believed to help. I’ve opted to try metformin, alongside lifestyle tweaks such as incorporating strength training into my routine, and I’m now four days into taking it. I’m relieved to have something to try after years of not knowing what was going on with my hormones and glucose levels, and to have an increased awareness of what’s going on inside my body. I don’t as yet feel any different physically or hormonally, but I do feel more mindful, informed and at peace with my body – which has got to count for something. For anyone in a similar position, with doubts regarding a diagnosis or instincts that there’s something more at play, I would recommend persistence. A UK government survey showed that 84 per cent of women said they weren’t listened to by a healthcare professional and 50 per cent felt their pain was disregarded or overlooked. Knowledge is power, so familiarise yourself with key diagnostic criteria, and don’t accept that it’s “just your hormones” or “just your period”. Medical journal The Lancet appealed to the medical community for greater equity in healthcare, claiming “women are enduring delays in diagnosis, inadequate pain management and disparities in access to appropriate care for many conditions, in particular those related to gynaecological conditions. These factors exacerbate their suffering and diminish their quality of life.” Two years ago Endometriosis UK surveyed patients and demonstrated an increase in diagnosis times, at an average of nine years. Most respondents needed more than five GP appointments before receiving a diagnosis, and half ended up in A&E seeking an answer. Verity, the PCOS charity, points out that, “even when PCOS is suspected, the pathway to diagnosis and care can be labyrinthine. Patients are often bounced between dermatology, endocrinology, gynaecology and fertility services, without a clear or coordinated plan, or left to coordinate (or fight for) their own care across multiple services.” They also report an over-reliance on blood tests – with medics treating these as a definitive diagnostic tool when they are just part of the picture. If something feels off, it may well be so. Push for answers, blood tests and scans. Remember that you’re entitled to a second opinion. There’s still a very long way to go when it comes to raising awareness for PCOS and reducing diagnosis times, but hopefully by sharing my long and winding pathway to diagnosis it will encourage people to advocate receiving a diagnosis for theirs. Liked this? Now read… Best diet for PCOS Food and hormones – what to eat during your period Five nutrients every woman needs What is a balanced diet for women? What is menopause? 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.