Be your own physio: reduce injury risk and get DIY treatment hacks from the experts
You can’t get fit if you're out of action! Here are the most common exercise-induced injuries and how to treat them
New year, new routine? Whether you’re returning to exercise after a Christmas break or you’ve promised yourself to get fit following a long workout hiatus, it’s wise to avoid going full throttle on day one. As a personal trainer, I see it all the time: clients push too hard too fast and often end up nursing an injury that requires them to slow down or worse, stop exercising entirely. Although injuries can just be a part of being active – even the most seasoned athletes struggle to avoid these setbacks – most exercise-related injuries are preventable. Poor form, especially in the weights room, as well as skipping warm-ups and cool-downs, are some of the biggest injury-inducing culprits, along with overloading your body before it’s ready. If any of my clients do experience pain, I encourage them to stop all high-impact activity (I’m talking running and HIIT workouts in particular) and book an appointment with a physio, to help treat the pain and prevent it happening again. However, physios come at a cost. So, there are some things you can try at home which may help you to keep your routine on track. The injury: Runner’s knee With 40 per cent of the UK population running at least once a week (according to research by SportsShoes), and over 50 million people in the United States running regularly, plenty of people are at risk of Patellofemoral joint pain, also known as runner’s knee. This refers to pain at the front of the knee or around the kneecap where it meets the thigh bone. Doing too much, too soon – whether that’s mileage, speed or hills – overloads the joint and if your knee can’t tolerate this load, pain can kick in. “Activities that increase the compressive load and therefore repetitive impact through the knee when it’s bent, can trigger symptoms,” says Julia Draper, physiotherapist and sports masseuse at The Running Room Battersea clinic. This includes squatting, cycling, jumping and landing and even sitting for long periods with bent knees. Prevent it: New to running? Build up your volume and speed over time, to give joints time to adapt. This is especially true for any downhill running which Julia says places much higher forces through the kneecap. Strength work is key, too. Exercises such as weighted squats, lunges and step-ups help strengthen quads, glutes and hips, so there’s less stress on the knee. Before running, try dynamic warm-up exercises such as leg swings and light pogo jumps. These help wake up muscles and prepare them for impact. For leg swings, stand tall and swing one leg forwards and backwards like a pendulum. Do 10 to 15 swings on each side. For pogos, stand upright with legs fairly straight. Bounce lightly up and down, for 20 seconds, focusing on quick, elastic contacts with the floor. DIY treatment: Ignoring runner’s knee rarely works. “It often resolves quickly if it’s addressed early,” warns Julia. “If you feel pain starting, reduce high-impact load, but don’t stop moving completely. Try lower impact exercise such as swimming and temporarily avoid deep squats, stairs and downhill running. If your knee is sore after activity, apply ice for 10 minutes." Julia also recommends activating key muscles that stabilise the knee, helping to reduce strain through the joint when you do return to impact. Try glute bridges: lie on your back, knees bent and feet flat on the floor. Drive your hips up, squeeze at the top, then lower down. The injury: Achilles tendinopathy A tight, sore feeling just above your heel might not necessarily be tight calves; instead, it could be an early sign of Achilles trouble. “Achilles tendinopathy is an overuse injury causing pain, stiffness and reduced function in the Achilles tendon, which connects the calf muscles to the heel bone,” explains Julia. It’s commonly triggered by activities that repeatedly load the tendon; think running, jumping, fast walking and stair climbing. “The Achilles has a limited blood supply, so recovery can be slow and symptoms can linger for months or even years, if pain is ignored,” warns Julia. Prevent it: Balance harder training days with recovery days and avoid sudden changes in footwear as this can place extra strain on the tendon. Instead, transition into any new shoes gradually. “Strength training the calf muscles regularly helps improve tendon resilience,” adds Julia. Try eccentric heel raises: stand on the edge of a step with both heels hanging off. Rise up onto your toes, then slowly lower down on one foot. Repeat 10 times on each foot. Before exercising, Julia recommends ankle mobility and calf activation exercises. Try ankle circles, slowly circling one ankle in both directions for 30 seconds.Double-leg calf raises can also wake up your calf muscles and prepare the Achilles for exercise. Stand tall, rise up onto both toes, pause for a second at the top, then lower with control. Do 15 reps. DIY treatment: Feeling a twinge? Immediately reduce any aggravating activities, but avoid complete rest. “Begin pain-free calf loading, such as double or single-leg heel raise holds,” advises Julia. Stand with both feet on the floor and lift your heels slowly, holding at the top for 10 to 20 seconds. If the pain is bearable, try single-leg versions too. The injury: Hamstring strain The muscles on the back of your leg might be big and powerful, but they’re often undertrained and understretched, leading to injury. “Sprinting, kicking, sudden acceleration or bending forward when fatigued are classic triggers,” says James Davies, osteopath and author of Back in Ten: The 10-Minute Method to Transform Your Back and Eliminate Pain (out April 2026). In the gym, poor deadlifts are a classic hamstring saboteur. You might feel a sudden, sharp pain at the back of your thigh along with a popping or tearing sensation. Hamstrings can feel weak or tender and it might be hard to bend your leg. Prevent it: Women especially should focus on hamstring stretches before exercise as they usually have higher quad to hamstring strength compared to men, meaning hamstrings can be underprepared for exercise and therefore, pick up injuries. Try leg swings before exercise. Post exercise, go for static (still) stretches such as a seated forward fold; with legs extended, hinge forward from the hips, reaching towards your feet (or shins). Hold for 10 to 20 seconds. DIY treatment: Felt a pull or sudden tightness? Stop and assess. There’s a difference between hamstring pain and hamstring discomfort. “Discomfort can be part of recovery, after a heavy weights session for example. Sharp or worsening pain is a signal to reduce your activity,” says James. “Once the sharp pain has settled, sit on a chair or sofa with weight resting through your sit bones and both feet on the floor. Place your fingertips underneath the back of your thigh so you can feel the hamstring muscle and find a tight spot. Apply a little pressure and slowly straighten and bend your knee.Keep the movement small, controlled and relaxed.” Introduce exercise again, slowly. “A big reason people reinjure hamstrings is that they go from zero straight back to full intensity,” warns James. The injury: Lower back pain A huge 49 million Brits suffer from back pain, according to the British Chiropractic Association. Lower back pain specifically usually stems from weaknesses in other areas such as tight glutes, hip flexors or hamstrings, according to Carlo Scozzaro, a sports and exercise rehabilitator. This puts strain on the lower back. “Poor form during weighted exercises such as deadlifts or squats can really hurt your back, too.” Prevent it: Stretches that target your glutes or hamstrings are best. Carlo recommends pigeon pose for glutes: start in a high plank, bring your left knee forward towards your left wrist, extend the right leg back and lower hips gently, holding for 30 seconds. Repeat on the other side. For hip flexors, try a half-kneeling hip flexor stretch. Kneel on one knee, shift your hips forward until you feel a stretch at the front of the hip. WFH? “Make sure you're not sitting down for too long as this can tighten up the hamstrings. Keep your screen at eye level, feet flat on the floor, back upright, not slouching,” says Carlo. DIY treatments: Applying heat to your lower back can help relax tight muscles. “Hot baths, a sauna or a steam room can help,” says Carlo. Try light stretches too, such as the ones above. The injury: Rotator cuff injuries Your rotator cuff, a group of muscles and tendons that surrounds your shoulder, can be damaged by repetitive gym training, swimming and lifting weights. “Rotator cuff injuries usually develop gradually rather than from one dramatic incident,” says James. Prevent it: Posture plays a big role in shoulder pain. “If your shoulders are habitually rolled forwards, your chest stays closed and your chin drops down, the shoulder loses freedom and space to move,” says James. In the gym, this increases the risk of injury during upper body moves. Avoid long periods of sitting and regularly open your chest. Try a banded pull-apart: hold the end of a long resistance band in each hand and pull the ends apart to squeeze shoulder blades together. Aim for 10 slow reps. DIY treatment: Once or twice a day, try a few reps of an assisted shoulder abduction using a broom. “This gently improves shoulder movement while keeping the painful shoulder relaxed,” says James. “Stand upright holding a broom or mop handle vertically. If your right shoulder is the painful side, place your right hand at the top of the broom with the palm facing up. Relax the arm. Your left hand grips the broom lower down, with the palm facing down so the fist is visible on top. This is the driving arm. “Keep your body still and relaxed, use your left arm to push the broom upwards, which gently guides your right arm up and out to the side, away from your torso. Move slowly and do not force the movement or push through pain. Then, lower the arm back down in the same smooth way and repeat.” When to see a professional Across the board, you should stop exercise and seek help from a GP or physio if symptoms aren’t improving. “If your pain lasts longer than four weeks, is getting worse, or starts to affect everyday activities such as walking, it’s time to see a physio or GP,” Julia advises. While being your own physio can feel empowering, knowing when to hand things over to an expert could stop your pain from becoming a longtime injury. Read more... How much exercise should I do each day? How to exercise for free Top 10 foods for fitness Health benefits of walking How to fuel your body like an athlete All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The diet that reduces your blood pressure AND cholesterol at the same time
With a mass of science behind it, and proven benefits to heart health, why isn’t this diet more well known?
If you’ve been told to watch your blood pressure or cholesterol, you might think this means strict calorie counting, expensive supplements, or giving up all your favourite foods. The good news is there’s a proven eating plan that requires none of that yet still delivers powerful health benefits. It’s called DASH, short for Dietary Approaches to Stop Hypertension. It was originally designed to lower blood pressure, but it's become evident that it also improves cholesterol levels, supports heart health and promotes overall wellbeing. What Makes DASH Different? Unlike fad diets, DASH isn’t about deprivation or complicated rules. It's a flexible, natural approach that encourages eating more of what your body needs, such as whole foods, and less of what it doesn’t, such as processed, high-salt foods. Research shows that following DASH can lower systolic blood pressure (the top number) by around five points, and the diastolic (bottom number) by about three points. It has also been shown to help lower LDL (bad) cholesterol, therefore reducing the risk of heart disease and stroke. And here’s the best part: no calorie counting, no weighing portions, no expensive supplements. Instead, DASH focuses on real, everyday foods that you can find at any supermarket. What is the DASH eating plan? The DASH diet emphasises nutrient-rich, whole foods that are high in potassium, calcium, magnesium, fibre and protein, all of which help regulate blood pressure and support heart health. The key principles are: Limit sodium/salt Increase intake of fruits, vegetables, whole grains, low-fat dairy products, lean proteins, nuts and seeds Reduce intake of red and processed meats, sugary drinks and sweets, and ultra-processed foods high in saturated and trans fats. The recommended daily servings based on a 2,000-calorie diet can be found here: What is the DASH diet? Exactly how good is it for you? The DASH diet is one of the most researched diets in the world. It’s backed by decades of clinical trials demonstrating its effectiveness and the following benefits: 1. Heart health Strong evidence links the DASH diet with lower risk of cardiovascular disease (CVD). This study found that following the DASH diet was associated with a 20% lower risk of CVD. This is because DASH principles improve risk factors such as blood pressure, lipids and weight. 2. Blood pressure DASH consistently lowers blood pressure, and this reduction in blood pressure is associated with a substantial reduction in major CVD. This means that the blood pressure reductions produced by DASH translate into meaningful reductions in the number of heart attacks and strokes. 3. Cholesterol Effects on lipids are smaller and more mixed than the blood pressure effect. However, research shows DASH tends to lower LDL cholesterol and triglycerides, while maintaining ‘good' HDL cholesterol. This can be linked to the diet's focus on high-fibre, nutrient-dense foods and lower intake of saturated fat. Ideal candidates for following the DASH diet are individuals with high blood pressure (hypertension), people with high LDL cholesterol or heart disease risk, those at risk of metabolic syndrome or Type 2 diabetes and adults over 60 seeking general healthy eating patterns. It is suitable for the general population and closely aligns with the Mediterranean diet. It is flexible and adaptable, which makes it great for different cultural food preferences and health needs. How to follow the DASH diet Here are some practical ways to change your eating habits to meet DASH criteria: 1. Fill half your plate with fruits and veggies >Aim for 4-5 servings of each per day by adding a fruit or vegetable to every meal and snack. 2. Switch to wholegrains Replace white bread, rice and pasta with wholegrain versions. 3. Choose low-fat dairy Include 2-3 servings of low-fat dairy, such as skimmed milk, low-fat yogurt or reduced-fat cheese, per day. 4. Prioritise lean proteins Opt for fish, poultry, beans and nuts instead of fatty/processed/red meats and try meat-free meals. 5. Cut back on sodium Target less than 2,300 mg/day (or less than 1,500mg for a greater benefit), by avoiding processed foods and using herbs, spices and lemon in cooking instead of salt. Check nutrition labels for information on sodium content. 6. Limit added sugars and sweets Avoid fizzy drinks and desserts, swapping for fizzy water and fruit. 7. Include nuts, seeds and legumes weekly Aim for 4-5 servings per week, such as small handfuls of mixed nuts, nut butter or beans in soups and salads. A week on the diet – your eating plan Here is a simple, realistic 7-day DASH meal plan (based on ~2000 calories per day), following the standard DASH guidelines above. Day 1: Breakfast: Porridge with skimmed milk and berries Lunch: Chicken/turkey and avocado sandwich on granary bread with salad Dinner: Baked fish, lentils and vegetables Snacks: Carrot sticks and hummus Day 2: Breakfast: Black beans, avocado and egg Lunch: Grilled chicken salad Dinner: Tomato courgetti Snacks: Low-fat yogurt and berries Day 3: Breakfast: Greek yogurt, fruit, oats and walnuts Lunch: Quinoa, black beans, corn and avocado Dinner: Turkey burger with sweet potato wedges and salad Snacks: Handful of unsalted nuts Day 4: Breakfast: Smoothie Lunch: Carrot and lentil soup Dinner: Stuffed peppers with quinoa and turkey mince Snacks: Apple and peanut butter Day 5: Breakfast: Wholegrain cereal, skimmed milk and chopped apple Lunch: Grilled salmon, broccoli and brown rice Dinner: Chicken casserole Snacks: Celery and low-fat cream cheese Day 6: Breakfast: Veg omelette with wholegrain toast Lunch: Wholemeal hummus wrap Dinner: Veggie chilli Snacks: Popcorn Day 7: Breakfast: Peanut butter, wholegrain toast and apple slices Lunch: Chicken stir-fry, mixed veg and brown rice Dinner: Curried cod Snacks: Banana and a handful of walnuts Among countless fad diets promising quick fixes, DASH stands out as an effective and sustainable diet. It’s about balance, variety and nourishment. It is one of the most researched and recommended diets for heart health, with additional benefits of improved energy and reduced risk of chronic disease. Even if you don’t have high blood pressure, adopting DASH principles like eating more fruits, vegetables and wholegrains can improve overall wellness. More wellness guides: What is the best exercise for weight loss? What is the cheapest healthy diet? What is a balanced diet for men? What is a balanced diet for women? 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.
We asked 8 men their biggest health fear – then got an expert to answer them
Many men stay silent about their health, but speaking up can save lives. We explore key concerns, from heart health to stress, plus get expert tips from nutritionist Kerry Torrens and GP Dr Chintal Patel
When it comes to health, men have a bit of a reputation for adopting a 'head in the sand' approach, hoping that if a problem is ignored long enough, it will simply disappear. But, silence can be dangerous. In the UK, around 15 men die prematurely every hour, often from conditions that could have been prevented or treated earlier. From worries about ageing and fitness, to disease and mental wellbeing, these concerns are real – yet too often they go unspoken. In this article, we’re opening up the conversation around men’s health. We’ll explore the real worries men often think about but rarely discuss, from heart health and degenerative diseases to stress and nutrition. The aim? To show that these concerns are both valid and common – and that with the right support and small lifestyle shifts, men can take charge of their wellbeing with confidence. "Heart disease runs in my family" Frank, 27, Cork Heart disease is my biggest health concern because it runs in my family. My grandfather had severe heart problems throughout his life, including a triple bypass and several heart attacks, and I’ve been told I have a slightly irregular heartbeat. I usually feel fine, but sometimes my heart skips a beat or doubles up, which feels strange, almost like a reset. It doesn’t affect my daily life, but it does make me more conscious about looking after myself. I gave up smoking recently and I’m cutting back on alcohol and processed foods. I exercise regularly too, which I’m sure helps. One common misconception is that heart disease only affects older people. In reality, it can be hereditary and often develops over time, so taking care of your heart when you’re young really matters. When it comes to advice, I follow a mix of nutritional websites and Instagram accounts. The same themes often recur – olive oil, ginger, vegetables, fruit and eating earlier in the evening, as well as avoiding heavy carbs and refined sugars. I chat to my parents about heart health now and then, but not really with friends. It’s hardly pub talk, after all. Dr Chintal's advice Family history is a significant factor in heart health and it is sensible to think preventively at this age. Anyone with similar concerns should start with their GP, who can assess their cardiovascular risk. They will check your weight, blood pressure, smoking status, alcohol intake, and family history. They may also request blood tests, such as cholesterol or diabetes checks. If you are experiencing irregular heartbeats or palpitations, a GP will arrange an ECG or short-term heart monitor to determine the heart rhythm. Occasional ‘skipped beats ‘ in young healthy adults can be normal, but NHS guidance highlights red flags that need urgent review, such as chest pain, fainting, dizziness or palpitations lasting more than a few minutes. Lifestyle choices are central to prevention. NICE guidance emphasises regular exercise, a diet rich in vegetables, wholegrains and unsaturated fats, reducing salt intake and avoiding smoking. Your shift towards these habits is exactly what most clinicians recommend for long-term heart protection. Small, consistent steps taken early can meaningfully reduce future risk. For reliable information, the NHS website, the British Heart Foundation and GP practices are the most helpful starting points. If someone has a strong family history of early heart disease, a GP may also discuss further tests or referrals as needed. If you're keen to build healthier habits but aren't sure where to begin, take a look at our guide on how to start exercising. If you're finding it difficult to quit smoking, our advice on smoking and how it affects diet and nutrition can offer a helpful nudge. You can also turn to our guide to the healthiest vegetables for fresh ideas on how to work more of them into your meals. "I worried about losing my hair" Connor, 26, Brackley It’s a concern I’m slowly getting over with age – some might call it wisdom, but I think it’s more about perspective. Seeing my friends lose their hair has made me realise it’s not as big a deal as I felt it was when I was 18. The fear probably came from watching other people’s hairlines recede and worrying mine would be next. It’s definitely one of the main things men that I know feel self-conscious about, with colleagues and friends often styling their hair to disguise it. I’ll admit I still have a small habit of ruffling my hair to make sure my fringe sits right, checking it doesn’t look like it’s receding. I haven’t really come across any misconceptions about hair loss and I’ve never sought health advice on it, mainly because I’ve no idea if there are genuine ways to prevent it. The only person I talk to about it is my partner, and even then, it’s usually in jest. Kerry's advice Connor’s not alone; over 80% of men and almost half of all women share his concerns, with thinning hair or balding often starting before middle age. What we typically think of as male pattern baldness is largely genetic and often inherited from our mother’s family. So, Connor could check out his maternal grandfather or his mum’s brothers – if they’ve experienced hair loss, the chances are he has inherited the same balding pattern. Other types of hair loss, including a common kind called telogen effluvium, are often influenced by what we eat. It’s essential to understand the cause of your hair loss first, as this will determine whether a diet can help. Sadly, there is no magic bullet, but here are some steps to get you started: Eat a balanced, nutrient-dense diet Try caffeine-based shampoo Apply rosemary oil to your scalp – one study that compared rosemary oil to minoxidil (an over-the-counter treatment for hair loss) found both products led to similar results Consider trialling a red-light hair regrowth mask Get a full lowdown with our baldness guide. "A pain in my groin led to me seeing numerous specialists" Simon, 32, London I have had a dull pain in my groin that occurs sporadically and has been present since I was a teenager. The only thing I noticed that might have caused it was the need to urinate or standing up for a long time. When I was 24 and queueing for a toilet at a gig in some discomfort, I mentioned this to a friend and he said he thought I might have a hernia. This triggered a diagnostic journey that continues to this day. I have, at times, worried about what the underlying cause might be, and this has occasionally had an impact on my mental health. I have consulted with massage therapists, hip specialists, oncologists and urologists. No one has been able to find the cause of the problem, which I'm told is likely not psychosomatic, but rather simply undiagnosable. A year ago, I found out that I had issues with sperm motility and saw a second urologist, and he also thinks it's not linked. The problem is sometimes compounded by constipation, so when it's bad, I go through phases of making dietary improvements that do not last. I also try to stand for shorter periods of time to avoid aggravating it. I did worry it might be something so serious it would be life-threatening. But, at the start of the year, ahead of an MRI and colonoscopy that a specialist assured me I did not need, he said that if the pain had not killed me since the first symptoms occurred in my teenage years, it won't do so now. I tend to seek health advice from the NHS website, a variety of doctors, my mother, ChatGPT, my wife, friends and friends' parents, in that order. Dr Chintal's advice Longstanding discomfort of any sort can be frustrating to live with, especially when it has been present for many years and no clear diagnosis has been found. Groin pain has many possible causes, ranging from muscular strain and tendon irritation to nerve sensitivity, urology issues or bowel-related triggers, and some cases can remain difficult to label precisely, even after thorough assessment. For anyone with similar symptoms, the first port of call should be your GP, who can rule out conditions that need urgent treatment. They may examine the abdomen, groin and testicles, check for a hernia and review bowel habits. If required, they may arrange an ultrasound, MRI or blood tests, or refer to other specialists, depending on the pattern of symptoms. Red flags such as sudden severe pain, a new lump, testicular swelling, fever or difficulty passing urine should prompt urgent medical review. Constipation can aggravate groin and pelvic pain, so maintaining hydration, fibre intake and regular exercise may help reduce flare-ups. It's sensible to reference the NHS website and maintain continuity with a regular GP rather than seeking multiple opinions, as consistent care helps to build a clearer picture over time and prevents conflicting information. In addition, your GP has your full medical record to enable them to make an informed decision. Read our helpful guide on why gut health is so important, then explore what dehydration does to your body, and symptoms to look out for plus learn what is fibre? and simple, cheap ways to get enough fibre in your daily diet. "HIV is a constant worry" Gianni, 27, Bologna I have a long list of health worries; some might call me a hypochondriac, but it’s hard not to when you’ve seen how certain conditions affect people close to you. My biggest concerns are HIV and arthritis. I watched my grandfather struggle with arthritis and saw how much it affected his daily life. As for HIV, my worries focus on both the risk of transmission and the fear of contracting it myself. Neither concern affects my daily routine much, but the thought of HIV has made me more cautious in casual relationships. I always take the necessary precautions, yet it lingers in the back of my mind, one of those quiet and persistent worries you learn to live with. When I’m looking for advice, I usually consult doctors, check reliable online sources and talk with a few friends who work in healthcare. I also try to be open about it, especially when it comes to HIV. I think starting conversations helps raise awareness and break down the stigma that still surrounds the topic. It’s not something people should feel embarrassed or afraid to discuss. Dr Chintal's advice For anyone concerned about HIV, NHS guidance recommends regular sexual health screening, particularly if you have new or casual partners. Local NHS sexual health clinics offer confidential HIV tests, STI screening, and clear information on transmission and prevention, including pre-exposure prophylaxis (PrEP), which is available through the NHS for people at higher risk. Using condoms and testing regularly remain the most protective steps. Your instinct to seek information from trusted health professionals and reliable websites is great. Talking openly about HIV is incredibly helpful too, as awareness and removing the stigma are vital. For anyone with similar concerns, starting with speaking to your GP or attending a sexual health clinic would be advisable. Kerry's advice Witnessing a family member’s struggles with a chronic illness is both upsetting and heightens our awareness of how debilitating certain conditions can be. Arthritis is a common condition affecting approximately 10 million people in the UK. There are many types of arthritis, although they are all characterised by joint pain and stiffness. Focusing on an anti-inflammatory diet – think Med-style – can be useful because it naturally encourages the inclusion of so-called anti-inflammatory foods. These include oily fish, nuts, seeds, fruit and vegetables and healthy fats like olive oil, while minimising the consumption of processed foods, which are typically high in sugar and fat. Eating this way will support Gianni’s immune system and may help maintain his health and protect him from infections. Gianni is adopting the right approach to his concerns over HIV, and by eating well and practising the necessary preventative measures, he can continue to minimise his risk. Learn more about the Med-style diet. "My poor diet has led to worrying health problems" Brian, 27, London It might sound dramatic, but my biggest health concern is losing my toes – and no, it's not like I’m trekking through the Antarctic, I’m just an office worker who spends most of the day at a desk. The worry comes from something my doctor told me: I have irreversible nerve damage linked to my (admittedly subpar) diet. It’s a frightening thought. Whenever I reach for a jaffa cake instead of fruit or veg, I can almost see the doctor’s concerned face in my mind, though I’ll admit that doesn’t always stop me finishing the packet. Lately, I’ve made a real effort to turn things around. I’ve added more fruit and vegetables to my meals, started swimming regularly to boost my fitness and I’m now three weeks smoke-free – go me! I like to think that these changes are helping not just my toes, but also my health as I get older. One misconception people have is that I don’t take it seriously. I do, even if I tend to make jokes about it when talking to friends. They’ll often ask why I don’t just eat healthier, but for me, food has always been tricky, as new or unfamiliar things can feel stressful to try. I’m working on it, and while it’s not an overnight fix, I’m proud of the progress I’ve made. Dr Chintal's response Nerve-related symptoms can feel understandably frightening, especially when linked to lifestyle factors. For anyone with similar concerns, the first step is always a GP review. They may check blood tests for vitamin deficiencies, thyroid conditions, diabetes, or alcohol-related causes, as these are common contributors to nerve damage. If symptoms are progressing or unclear, your GP may consider a referral to a neurologist for review and possible nerve conduction studies. NICE guidance emphasises that lifestyle changes can significantly affect nerve health. Stopping smoking, moderating alcohol intake, increasing exercise and gradually improving diet can all help to prevent progression and support overall wellbeing. Importantly, dietary change doesn’t need to happen overnight. Adding one or two new fruits or vegetables to a weekly shop or swapping snacks for healthier options occasionally can be a realistic starting point. Small, sustained changes genuinely do make a difference. People who find adding food variety difficult may benefit from support from a dietitian or by following specific programmes aimed at building confidence with unfamiliar foods. It’s important to note that nerve damage does not always mean inevitable severe complications, especially when modifiable risks are addressed early. Regular follow-up with a GP ensures that symptoms are monitored and any new concerns are picked up promptly. If you think reducing your alcohol intake could support a healthier lifestyle, take a look at our ways to cut down alcohol and explore our best non-alcoholic and low-alcohol drinks taste tested for smart swaps. You can also read our guide on what is a balanced diet for men? for a clear starting point to help improve what you eat and when. "I have high cholesterol" Greg, 45, London God bless the NHS – if I hadn’t taken part in one of their free health checks, I’d never have known my cholesterol was high. Now that I’m aware, I’m doing my best to manage it by avoiding foods that can raise cholesterol, though I’ll admit I still tend to pick the things I enjoy over what I know is good for me. That choice usually comes with a slight pang of guilt afterwards. I think there’s still a lot of confusion around fats, saturated fats and dairy. The advice has changed over the years and many people still go by outdated information, so it’s hard to know exactly what’s best. Luckily, I feel I’m in safe hands: my wife, a health editor, is the first person I turn to for up-to-date advice and reassurance. Kerry's advice With a reputation for being a dangerous blood fat, it may come as a surprise to learn that cholesterol is essential for health, but having high levels of the wrong type may be a cause for concern. Greg is correct, there’s a lot of confusion surrounding cholesterol. We previously thought certain foods like eggs were to blame. We now know this is incorrect – only 2% of the fat we eat will be in the form of cholesterol, so you’d need to eat a lot of these offending foods! In the UK, the prevalence of high cholesterol is common, with 56% of men and 61% of women reported as having high levels, often starting from the age of 45. The good news is, there’s a lot you can do, such as: Cut saturated and trans fats – that’s red meat, butter and tropical oils like coconut, as well as fast food and takeaways Eat less refined, processed foods, like pastry, bread and biscuits Increase fibre-rich foods, especially oats and flaxseeds Eat a variety of fruit and vegetables Be more active If you smoke or vape, stop! Stick to government alcohol guidelines Find more information in our understanding high cholesterol guide. "Getting older comes with health issues" Johnathan, 52, London My biggest fear is losing the ability to be as active as I am now. That comes from experience – I’ve already had illness stop me from doing things I love. I can’t run anymore, I tire more easily and my gut often hurts. I can’t eat as freely as I used to. The fear goes deeper, though: my mum died when she was 52 after six years of aggressive cancer. It felt old at the time, but now that I am that age, it feels too young. My attitude to illness and ageing has changed a lot: it used to frighten me, but now I see it differently. We can’t stop the ageing process, but we can certainly accelerate it through our lifestyle, so I try to avoid that. I don’t drink or smoke, but exercise and eat reasonably well and prioritise my mental health. It’s taken me a few years to get here, but I’m much happier for it. I’ve come to believe that moderation isn’t always the answer; some things are best avoided altogether. Drinking, for example, is carcinogenic, no matter how we justify it. I enjoy listening to holistic health podcasts such as Feel Better, Live More and strive to take a balanced approach. I don’t see traditional and alternative medicine as opposites; the two can work together. For me, that might mean taking antidepressants alongside making lifestyle changes, rather than relying solely on one or the other. I’m more open now than I used to be. For years, I bottled everything up, but I’ve learned that the more we talk, the better. Hypochondria isn’t helpful, but nor is silence; as we get older, it’s better to get things checked than to ignore them. Kerry's advice Johnathan has a positive and balanced approach to the privilege that is ageing. However, his concerns around losing the ability to be as active as he is today are shared by many. Key to this is maintaining his physical strength and flexibility. Exercise is the most important tool to adopt for improving longevity and, more importantly, health span. Over a lifetime, the shape of that exercise will change, so although River may find running no longer suits him, there are countless other options, such as cycling or hiking. Another crucial factor to support healthy ageing is maintaining muscle strength through practices like resistance training, combined with some form of flexibility and balance training, like yoga, Pilates or tai chi. Johnathan should be sure to support this physical activity with a balanced diet that includes adequate protein for his age, gender, size and activity levels. This will help support muscle strength and minimise the risk of age-related muscle loss (sarcopenia). Discover more about protein with our helpful guide. "I wish I knew what caused my migraines" Jim, 33, Northumberland I suffer from severe but infrequent migraines. I only get a handful each year, but when they strike, they’re completely incapacitating: pins and needles down one side, facial weakness, slurred speech, visual disturbances, pain, dizziness and nausea. When I’m tired, stressed or nutritionally run down – or even when the seasons change – I can feel one coming. I often feel embarrassed about how much they floor me. It’s hard to explain to non-sufferers just how debilitating they are, and I sometimes worry people think I’m exaggerating. But, the reality is that I can’t work when they hit: the vision loss and sickness make it impossible to function normally, and I often fear the symptoms could signal something more serious. After an eye test, my optician referred me to St Thomas’s Hospital, concerned about the blurred margins around my optic disc, which is a possible sign of a more severe condition. My blood pressure was slightly high for my age, which added to the alarm. Following an MRI, the doctor reassured me that the shape of my optic disc was unusual but harmless, and the migraines were simply migraines. Still, it’s unsettling to have two professionals see the same evidence and draw opposite conclusions, that you’re either fine or facing an emergency. I’m aware of my hypochondriac streak and sometimes overcompensate by keeping quiet, waiting for symptoms to pass instead of seeking advice. It means I often bottle things up rather than talk openly with friends or partners about my health. Dr Chintal's advice Migraine, especially with symptoms like weakness, visual disturbance, or speech difficulty, can be extremely frightening, and it's very common to worry about more serious causes. For others experiencing similar episodes, an initial GP appointment is essential. Depending on symptoms, a GP will check blood pressure, examine the nervous system and may consider an MRI or referral to neurology in line with the NICE guidance for ‘red flag’ headache symptoms. Once serious causes are ruled out, the focus shifts to symptom management. GPs can offer acute migraine treatments, review lifestyle triggers and consider preventative medication if migraines are severe or interfere with work. Keeping a migraine diary, noting sleep, stress, diet and weather changes can help to identify individual patterns and triggers. If visual symptoms or eye pain occur, an optician assessment is also recommended, as they can detect optic nerve changes or raised eye pressure. Your experience of conflicting opinions can understandably be alarming. However, after a reassuring normal MRI scan the opinion may have changed and I hope this reduces the fear of a missed diagnosis. Many people feel embarrassed by how debilitating migraines are and worry about being labelled as hypochondriacs. However, NHS guidance stresses that migraines are a recognised neurological condition. Speaking early with a GP, rather than waiting or bottling concerns, is the most effective way to manage symptoms and gain confidence. We are here to help. For more information on migraines, read our articles on does food affect migraines? and migraine vs headache: a neurologist explains the difference. Enjoyed this? Check out: What is a balanced diet for men? Ways to lower cholesterol What is high blood pressure? How much exercise shall I do each day? Do supplements work? Kerry Torrens BSc. (Hons) PgCert MBANT is a 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. Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our newest regular contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen 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.
7 things never to say to someone who’s menopausal (and what to say instead)
Health writer and husband Rob Kemp spoke to menopause experts, relationship counsellors, psychologists and even a hostage negotiator (yes, really) to understand why talking about menopause can be so hard - and how to make it easier.
When menopause exploded into our lives, we went looking for a no-nonsense guide that explained what the hell was happening. We found brilliant menopause books for women, but nothing that showed us chaps how to step up without ballsing it up. So, for the husbands, partners, sons, brothers, friends and work colleagues of those women experiencing the menopause, we’ve tried to expose the conversational booby traps - the throwaway comments, awkward jokes and well-meant advice – that can turn a perfectly ordinary chat into a full-blown domestic crisis. Or worse. (One survey by The Family Law Menopause Project and Newson Health Research and Education showed 7 in 10 respondents blamed the menopause for the breakdown of their marriage.) Here then are some tips we’ve learned from women who’ve lived it, and men who’ve ridden the rollercoaster alongside them. Some clung on by their fingernails. Others somehow learned to enjoy the ride. Before you accidentally say something that earns you a night on the sofa, here are 7 things never to say to someone going through menopause… and what to say instead. 1. “It’s just a phase” Why not to say it: This is the conversational equivalent of patting someone on the head. Menopause isn’t a mood swing or “a bit of a bad day.” It’s a major biological transition that can last years. Dismissing it as temporary trivialises the physical and emotional load she’s carrying. What to say instead: “How are you feeling?” It’s open, kind and shows you’re actually listening - not minimising. Menopause affects sleep, sex drive, energy levels, cognition, mood and confidence. And no, it doesn’t “just pass”. But with the right support, symptoms can be managed - which starts with a conversation that doesn’t shut her down. 2. “You’re not yourself lately.” Why not to say it: It sounds like an accusation, even if you don’t mean it that way. Many menopausal symptoms are hormonal, not emotional, and women already feel self-conscious about feeling “different.” What to say instead: “You seem like you’ve got a lot going on - want to talk about it?” This opens a door rather than slamming one. Stay calm, stay curious. Again it’s about showing you’re listening, even if you can’t do anything more than that, it’s helpful. 3. “Just let the doctors handle it.” Why not to say it: Because while the medical team is essential, she shouldn’t have to navigate menopause on her own. For many women, this is not just a clinical process but an emotional earthquake involving anxiety, trauma and a loss of identity. Saying “the doctors will deal with it” may sound reassuring, but it unintentionally creates distance at the exact moment she needs closeness. It can make her feel abandoned and solely responsible for managing complex decisions, follow-ups and symptoms. What to say instead: “I’m with you - do you want me to come to the appointment or help keep track of everything?” Show that you’re prepared to share the load, whether that’s taking notes, chasing appointments, reading up on her medication or simply sitting beside her in the waiting room. 4. “You’re overreacting, just calm down.” Why not to say it: This is the ultimate double-whammy: invalidating and inflammatory. What may look like an overreaction from the outside is often her nervous system in overdrive on the inside. When her levels of the hormone oestrogen drop - a key menopause symptom - the brain’s ability to regulate emotion, stress and impulse control takes a hit. She’s not attacking you - her brain is battling a hormonal storm. And telling someone to “calm down” when they’re flooded with stress hormones isn’t soothing; it’s provocation. It’s like pouring petrol on a barbecue. What to say instead: “It’s OK - I’m here. Take your time.” Don’t meet fire with fire. Bring calm, not confrontation, you're not managing her emotions - you’re managing the moment. 5. “You’re not the woman I married.” Why not to say it: Few sentences land harder. It suggests she’s become someone lesser - when in reality, she’s going through one of the biggest biological and emotional transitions of her life. Menopause isn’t just a hormonal shift; it often arrives alongside empty-nest changes, ageing parents, career upheavals and a deep questioning of identity. Telling her she’s “not the same” frames this transformation as a failure instead of what it is: a profoundly human evolution. What to say instead: “I know this is really hard - but I want to understand who we’re becoming.” This shifts the conversation from fear to curiosity, from distance to connection. As relationship counsellor Lucy Cavendish puts it: none of us are the people our partners married. Everyone changes physically, emotionally and psychologically over time. Menopause is an upheaval, yes - sometimes a genuinely frightening one - but it’s not a threat to the relationship unless you treat it like one. 6. “I understand exactly how you feel.” Why not to say it: Because you don’t - and that’s okay. When she’s overwhelmed, exhausted, furious or frightened, hearing “I understand” can feel like a door slamming shut. Men often rush to relate because they want to help, but menopause is an intensely personal experience shaped by biology, identity and life stage. Claiming to fully understand it can unintentionally minimise what she’s going through. What to say instead: “I can’t imagine what that’s like - but I’m here, and I want to understand.” This creates psychological safety. It tells her you’re not competing with her experience or trying to tidy it away. You’re making space for her feelings, not stepping over them. Admitting you don’t fully get it shows respect. It keeps the conversation open, honest and grounded. And it proves you’re willing to learn, not lecture. 7. “But I’ve had a tough day, too.” Why not to say it: Because it’s not a competition. Instead of offering support, you’ve yanked the spotlight back onto yourself and turned her vulnerability into a point-scoring contest - and even if you “win,” you lose. When she opens up about how overwhelmed she feels, she’s not asking you to rank your suffering against hers. What to say instead: “I’m sorry it’s been such a hard day - tell me what’s going on.” This keeps the focus where it belongs: on understanding her experience before introducing your own. There will be space for your tough day, too - just not in that moment. When someone is vulnerable, the most supportive thing you can do is hold the emotional space, not challenge it. Writing a book about the menopause, Burning Up, Frozen Out (with co-author Joe Warner), taught me that it’s never about having the perfect response. It’s about showing up - calmly, curiously and without judgement. You’ll get it wrong sometimes, say the wrong thing and pick the worst moment. That’s okay: it’s what happens next that counts. Stay open, stay patient and ask more than you answer, and you might just get through this life stage not only still talking, but closer than ever. And yes, you might even stay off the sofa tonight. BURNING UP, FROZEN OUT: What Every Man Needs to Know About the Menopause (But No One Told You) By Joe Warner and Rob Kemp - Out 26 March 2026 - Sheldon Press - £16.99 Discover more healthy eating content... What to eat during menopause How to stock your kitchen to help ease menopause symptoms Eat well for...bone health The BBC Good Food Podcast - Menopause and diet Not just for gym bros: why women need to eat more protein too (and how to get it) How to get the most out of supplements 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.
Inflammation can cause cancer, Alzheimer's, depression and diabetes. Here's the simple diet we should all be following to reduce it
Anti-inflammatory diets are trending and our nutritionist, Kerry Torrens, believes it’s with good reason. Discover how key changes to how you eat could pay dividends, from reducing pain to lifting brain fog.
Inflammation is thought to be at the root of a number of chronic diseases, including auto-immune conditions like lupus and rheumatoid arthritis, as well as cancer, heart disease, diabetes, bowel disease, depression and Alzheimer’s. Opting for an anti-inflammatory diet could lead to a host of benefits, including reducing the risk of these conditions, helping our brains function better and managing symptoms such as joint and muscle pain. It's important to say that inflammation isn’t always bad – it’s a natural response triggered by our immune system when, for example, we cut or injure ourselves. In these situations, inflammation can help keep us well and protect us from infection and tissue damage. But, it’s when the body fails to switch off this important inflammatory process that problems can occur – what should have been a quick reaction becomes a chronic, long-term condition with a damaging impact on health and wellbeing. Our lifestyle can also be an inflammatory trigger – for example, being obese or overweight puts us at increased risk. Other inflammatory conditions have a hereditary connection, such as atopic conditions like asthma and allergy, and skin conditions such as eczema and psoriasis. Following an anti-inflammatory diet may help manage symptoms by reducing the effect inflammation has on the body. By eating this way, you’ll restrict certain foods while encouraging others. You may also choose to restrict when you eat to specific times of day to establish more control over the inflammatory process. We’ve simplified the steps and provided lots of practical anti-inflammatory diet suggestions. Discover our full range of health benefit guides and find out more about ingredients with anti-inflammatory properties such as turmeric and salmon. How does the anti-inflammatory diet work? An anti-inflammatory diet focuses on foods rich in key nutrients, including healthy fats, lean protein and protective plant compounds, so whole, plant-based foods and oily fish and nuts are key. The diet also aims to stabilise blood sugar, and by doing so, regulate our insulin response. This is important, because insulin may influence the control mechanisms that manage inflammation. How to follow an anti-inflammatory diet The good news is an anti-inflammatory diet isn’t a strict ‘diet’, but rather a set of principles that influence how we select, prepare and eat food. Most experts advocate for a Mediterranean-style diet, because it's thought that the variety of whole foods typically found in a traditional Mediterranean diet work together to promote anti-inflammatory effects. However, it’s worth remembering that the ideal composition of your diet may vary depending on the inflammatory process involved. For example, if you carry a lot of extra weight, you may benefit from more protein in your diet, because protein promotes a process called thermogenesis, which helps with weight management and hormonal control. Similarly, a food that may typically work to reduce inflammatory symptoms for most people may have the opposite effect if you happen to have an intolerance or allergy. Even the act of eating is a pro-inflammatory one, so allowing the gut time to rest between meals by adopting an 'eating window' may prove helpful. Here are more foods that may reduce inflammation: Olive oil Olive oil is a key component of the Mediterranean diet and a rich source of beneficial monounsaturated fats. Oil described as 'extra virgin' is minimally processed and retains more protective plant compounds – known as polyphenols – than standard olive oil, which may be effective against inflammation and pain. As a guide, aim to include 1-2 tbsp oil in your diet daily. Fatty fish, including salmon, trout and sardines Fatty varieties of fish, such as salmon, trout and sardines, supply long-chain omega-3 fatty acids that have potent anti-inflammatory properties. Aim for at least two portions (140g cooked weight) weekly. Unsalted nuts These are a source of omega-3 fatty acids, although in the less active short-chain form. Walnuts and their oil are especially valuable. Colourful fruit and vegetables Leafy greens, berries and avocado contribute beneficial plant compounds, which help lessen the effects of inflammation. Include at least five portions of different fruit and vegetables in your diet daily, and choose from a variety of colours like dark green, orange, yellow, red and purple. Non-starchy vegetables and wholegrains These provide fibre and slow-releasing energy that helps stabilise blood sugar and insulin response. We describe these foods as having a low-glycaemic index (GI). Combining these with healthy fats and lean protein reduces the glycaemic load of a meal, which helps stabilise blood sugar levels. Ever wondered which foods cause inflammation? Highly processed or refined foods These are easily broken down by the body and rapidly absorbed, which means they may cause spikes in blood sugar and, as a result, trigger insulin. They can also be of low nutritional value and easy to overeat. Examples include white rice, bread, pasta and processed foods, all of which have high glycaemic load. Foods high in fat and sugar These are associated with reduced gut health and can disrupt the beneficial bacteria that live there. This can lead to compounds known as endotoxins passing into the bloodstream and triggering an inflammatory response. Deep-fried foods Foods rich in trans fats and saturated fats increase inflammation, especially in those who are overweight or in the obese category. Processed seed and vegetables oils These are rich in omega-6 fatty acids and early research suggested that too many of these omega-6 fats may have a pro-inflammatory effect. More recent findings suggest this is not quite as clear-cut as was originally thought, but because our modern diets contain a lot of them, it may be valid to minimise our intake and focus instead on foods rich in omega-3 fatty acids. Read more about seed oils and their role in our diets. Processed meat Higher consumption of meats such as bacon, sausages and salami is associated with increased inflammation, especially for those who are overweight. Alcohol Although low to moderate consumption of alcohol, most notably red wine, may offer benefits, consistently high consumption may trigger inflammation. Does the anti-inflammatory diet work for weight loss? Obesity is an inflammatory condition in which excess fat causes overproduction of inflammatory chemicals. It's referred to as a 'silent' condition because it takes place without pain. In time, this may lead to systemic inflammation, metabolic syndrome and, eventually, type-2 diabetes. Following a calorie-restricted anti-inflammatory diet comprising low-GI foods, wholegrains, legumes, nuts, seeds, fish, olive oil and colourful fruit and vegetables may be effective both for weight loss and reducing problematic weight around your middle, known as belly fat. Do anti-inflammatory diets work for weight loss? We all have a unique immune system that responds to circumstances differently, so the effects of any diet will vary from person to person. Other factors include the level of compliance with the diet and your commitment to making positive change. With this in mind, it's important that any diet takes account of your personal likes and dislikes and lifestyle, because for long-term effect, you'll need to be compliant for life. You should also remember that the inflammatory process is complex, and for this reason most of us find a multi-pronged approach best for managing symptoms. An anti-inflammatory diet may form part of this approach, but may not switch off inflammation on its own. That said, evidence suggests that for some people, the right diet may indeed ease symptoms or act as a valuable complement to medical or physical interventions. In addition to the food you eat, you should also consider other aspects of your lifestyle that influence your immune system. One such factor is light exposure: 80 per cent of our immune system is under the influence of the circadian rhythm, and with modern lifestyles exposing us to more artificial light, including increased screen time, it may be worth reviewing your daily habits. With this in mind, be sure to get outdoors during daylight hours, especially in the morning, and reduce screen time in the evening. Stress, low levels of physical activity, smoking and lack of sleep also promote inflammation. Is an anti-inflammatory diet for everyone? Generally speaking, the healthy principles on which an anti-inflammatory diet is founded makes this way of eating beneficial for everyone, regardless of whether or not they suffer from an inflammatory condition. This is because the diet promotes blood sugar control and ensures adequate dietary fibre, ‘healthy’ fats, lean protein and plenty of colourful fruit and veg rich in protective plant compounds. A note on ‘anti-inflammatory’ claims In both Great Britain and the European Union, the term ‘anti-inflammatory’ is not an authorised health claim; this means no commercially sold food may carry this claim on its food label. This article is not intended as medical advice. Although diets may be effective in easing symptoms and aiding day-to-day management, it is important for anyone with a chronic inflammatory condition to follow a comprehensive treatment plan that's been approved and is overseen by a GP or registered health practitioner. Now try: Top 10 anti-inflammatory foods Why are Mediterranean foods so healthy? What is the intermittent fasting diet? Which is the healthiest fish? Oily fish: types, benefits and how to eat 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.
Can removing these everyday foods from your diet help your acne?
Can removing certain foods help clear your skin? Explore the link between diet and acne – learn which foods may worsen breakouts, which support healthy skin, and how nutrition can play a powerful role in achieving a glowing, acne-free complexion.
Acne. It’s one of those things that almost everyone deals with at some point—especially during the teenage years. In fact, around 85% of people aged 12–25 experience it at some point. But despite how common it is, figuring out how to treat it can feel like navigating a maze. Topical creams, cleansers, antibiotics, supplements… the options are endless – and often pricey. But what if the secret to clearer skin lies not in your bathroom cabinet but in your fridge? Let’s dive into the connection between diet and acne, and explore whether ditching certain everyday foods could help you glow from the inside out. Next, check out how to eat your way to fabulous skin, find out how to stop spending money on collagen supplements and 10 cheap ways to get enough fibre. What is acne? Acne isn’t just about having a few spots – it’s a medical condition. It happens when your pores and hair follicles get clogged with oil and dead skin cells, leading to inflammation, excess oil production, bacteria buildup and breakouts. It can show up as: Blackheads and whiteheads Red bumps (papules) Pimples Painful cysts And it doesn’t just affect your face, your chest, back, and shoulders can be affected too. Acne can linger for weeks or months, with the risk of scarring and pigmentation and it’s not just skin-deep – it can really impact your confidence and mental health. Common triggers include: Hormonal changes (puberty, periods, pregnancy) Excess oil production Dead skin cell buildup Bacteria in pores Diet (especially dairy and sugary foods) Stress Certain medications Heavy makeup or skincare Genetics How does diet affect acne? Growing research shows that diet can influence the severity and frequency of acne. It’s important to distinguish between foods that trigger or worsen symptoms and those that cause acne outright – because the root causes are usually internal (genetics, hormones, some medications), but diet can act as a powerful external factor. What the research says Research has shown that diets high in sugar, fried foods and dairy are linked to more acne than those following a more whole foods diet. A study showed a clear connection between dairy consumption and acne, particularly with milk. The researchers concluded that individuals who consumed dairy were more likely to experience acne than those who didn’t. While dairy often takes the spotlight, it’s worth noting that high-glycemic foods like white bread and sugary snacks can spike blood sugar levels quickly. This can lead to increased production of insulin-like growth factor 1 (IGF-1), a hormone that stimulates oil glands and contributes to inflammation – two key players in acne development Foods that may worsen acne symptoms Fizzy drinks, sweets, pastries White bread and refined carbs Fast food and fried snacks Milk and some dairy products Milk chocolate Foods that may help calm your skin Wholegrains, legumes, and vegetables (these are low-GI) Omega-3 rich foods such as salmon, flaxseeds, walnuts Antioxidant-rich fruits like berries and citrus Zinc-containing foods such as pumpkin seeds and chickpeas Probiotic foods like yogurt, kefir and fermented vegetables Can supplements help acne? Healthy skin starts from within and certain vitamins can give your complexion a boost. These nutrients help with everything from collagen production to protecting against environmental damage. Here are some of the most important ones: Vitamin A: Helps skin renew and repair. It helps maintain the integrity of the skin barrier and can reduce the appearance of fine lines. Found in foods like sweet potatoes, carrots, and spinach. Learn more about vitamin A. Vitamin C: A powerful antioxidant that supports collagen synthesis and helps heal blemishes. It’s found in citrus fruits, berries, broccoli and peppers. Explore vitamin C-rich foods. Vitamin E: Known for its ability to protect skin from UV damage and keep it soft and supple. It’s abundant in nuts, seeds and plant oils. Read more about vitamin E. Vitamin K: Supports wound healing and may help reduce dark circles. It’s found in leafy greens like kale and spinach. Discover more vitamin K benefits. Biotin (Vitamin B7): Helps maintain healthy skin, hair and nails by supporting keratin production. Eggs, nuts and seeds are good sources. See our review of the best biotin supplements. When should you see a doctor? If your acne is more than just a few spots or if it’s affecting your confidence it’s worth chatting with a GP or dermatologist. You should seek help if: You have painful cysts or nodules Over-the-counter treatments aren’t working You’re dealing with scarring or pigmentation Acne is causing emotional distress You’re pregnant or breastfeeding and need safe options Medical treatments for acne aim to reduce oil production, inflammation and bacterial growth. Here are some commonly prescribed options: Topical retinoids: Help unclog pores and promote skin renewal Topical antibiotics: Reduce bacteria and inflammation Oral antibiotics: Used for moderate to severe acne Hormonal treatments (for women): Help regulate hormones that trigger acne So, can diet improve acne? Acne is complicated and there’s no magic cure. But if you’ve tried everything and still feel stuck, looking at your diet might be the missing piece. For some people, cutting out dairy can lead to noticeable improvements. It’s not guaranteed, and more research is needed, but the evidence so far is promising. And in a world full of expensive creams and confusing advice, making a few simple changes to your plate might just be the most empowering step you can take. Now try... What is psoriasis? 6 benefits of castor oil and how to use it What is a low-GI diet? Low-GI breakfast recipes 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.
15 things you didn't know about cholesterol
Discover everything you need to know about cholesterol and how to limit its impacts on your body
Cholesterol is a word that often sparks concern, but how much do you really know about it? You might know it’s bad to have high cholesterol – but how can you tell if yours is too high? Or perhaps you’ve heard some foods are bad for your cholesterol – but did you know some foods can lower your levels too? While many associate cholesterol with heart disease and dietary restrictions, there’s much more to the story. Understanding cholesterol is about more than just avoiding certain foods. It’s a complex topic that involves genetics, lifestyle, and your overall health. Knowing your numbers and following expert advice can help you take control of your cholesterol and protect your heart. Here are our surprising facts about cholesterol you might know, from its essential role in the body to the latest advice on managing your levels. 1. Cholesterol is essential for life Nutritionist Kerry Torrens says, ‘It may come as a surprise to learn that cholesterol is essential for health.’ Cholesterol is a fatty, waxy substance found in every cell of the body. It’s vital for forming cell walls, producing hormones such as oestrogen and testosterone, making vitamin D, and generating bile to help digest fats. Much like salt or carbs, it can be excessively demonised but without cholesterol, our bodies simply wouldn’t function properly – so the key is knowing the difference between the so-called ‘good’ and ‘bad’ cholesterol. 2. Your body makes most of its cholesterol Kerry explains, ‘Around 75% of cholesterol is made in the liver, with the rest coming from the food we eat.’ This means that even if you cut out all dietary cholesterol, your body would still produce what it needs for essential functions. 3. Not all cholesterol is ‘bad’ Cholesterol travels through the blood in particles called lipoproteins. Kerry explains, ‘What determines if cholesterol is ‘good’ or ‘bad’ isn’t the cholesterol, but the type of lipoprotein that transports it.’ Low-density lipoprotein (LDL) is often labelled ‘bad’ – this moves cholesterol from the liver and carries it all over the body, so high levels mean the LDL can get deposited and can lead to plaque build-up in the arteries. High-density lipoprotein (HDL) is considered ‘good’ as it does the reverse: it helps remove excess cholesterol from the blood, transporting it back to the liver. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/10/GettyImages-1683371553-aabd819.jpg" width="2131" height="1407" alt="Illustration of normal levels of cholesterol (yellow balls) in a blood vessel. Cholesterol is a lipid, a fat-like substance. High blood levels of LDL (low-density lipoprotein) cholesterol compared to HDL (high-density lipoprotein) cholesterol are thought to raise the risk of atherosclerosis, the build-up of fatty deposits on artery walls. This is a major cause of heart attack and stroke" title="Normal level of cholesterol in blood, illustration" /> 4. High cholesterol is often symptomless Most people with high cholesterol will not experience any symptoms. This can feel concerning if you’re worried about having high cholesterol, as the first sign may be a heart attack or stroke. The good news is that cholesterol can be measured by a blood test – you might be eligible on the NHS once you’re after 40. There are also certain signs that may indicate you might be at risk, including lifestyle and diet factors such as being overweight or obese, having a diet high in saturated fats or ultra processed foods. In rare cases, advanced familial hypercholesterolemia can cause visible signs, such as yellowish deposits on the skin or around the eyes. 5. Total cholesterol isn’t the whole story For years, the focus was on total cholesterol, but experts now advise looking at the breakdown and knowing what this means. You can have a ‘normal’ total cholesterol but an unhealthy balance of LDL and HDL, so it’s important to understand all your numbers. Put simply, you want to keep your LDL low and HDL higher. 6. High cholesterol affects more than half of UK adults Whilst it may be trending to worry about protein or supplements, high cholesterol is a dangerous issue that affects a huge proportion of the population. About 53% of UK adults have cholesterol levels above the recommended amount. This makes high cholesterol one of the most common health concerns in the country. Perhaps surprisingly, it is greater among women than men. 7. Age and gender influence cholesterol levels Cholesterol levels tend to rise as we age, hence why we see levels peak in older segments of the population. After menopause, women often experience an increase in LDL cholesterol, making older age and post-menopausal women particularly at risk. The section of the population with the highest prevalence of raised cholesterol was women aged 55-64, where 79% had raised cholesterol levels. 8. Your genes play a role Your unique mix of LDL and HDL depends on your genes, as well as diet and lifestyle. If high cholesterol runs in your family, you may be genetically predisposed to elevated levels. Familial hypercholesterolaemia is a genetic condition that can cause dangerously high cholesterol from a young age. 9. Foods high in saturated and trans fats raise cholesterol Red meat, butter, processed meats, fast food, and tropical oils such as coconut oil are all high in saturated or trans fats, which can increase LDL cholesterol and overall heart disease risk. Replace some of these in your diet with unsaturated fats (found in avocado, olives and oily fish) to benefit your heart, and aim for no more than a third of the fat in your diet to be from saturated forms. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/10/GettyImages-1338279624-6510a4b.jpg" width="2121" height="1414" alt="Cropped shot of young Asian woman carrying a shopping basket, shopping for fresh organic fruits and vegetables in supermarket. Close up of her hand choosing avocados along the produce aisle. Making healthier food choices" title="Cropped shot of young Asian woman carrying a shopping basket, shopping for fresh organic fruits and vegetables in supermarket. Close up of her hand choosing avocados along the produce aisle. Making healthier food choices" /> 10. Refined carbohydrates can also increase cholesterol It’s not just fat you need to watch. Diets high in refined carbs, such as white bread, pastries, and sugary foods, can elevate insulin and lead to the production of LDL cholesterol, therefore increasing your levels of bad cholesterol. 11. Some foods help lower cholesterol Oats, barley, beans, pulses, nuts, seeds, and foods rich in unsaturated fats, such as olive oil and oily fish, can help lower LDL cholesterol. Plant stanols and sterols, found in avocados and fortified foods, can block cholesterol absorption in the gut. Aim to eat two portions of oily fish per week – the omega-3 fatty acids they contain may help lower harmful blood triglycerides. 12. Fibre is your friend Soluble fibre, found in oats, flaxseeds, beans, and lentils, helps the body remove excess cholesterol. Oats and barley are rich in the soluble fibre beta-glucan, which forms a gel that attaches to cholesterol and inhibits its absorption. Kerry suggests that ‘a daily intake of about 3g of beta-glucan is considered an adequate amount to make a difference – that’s three servings of oats or barley per day’. A diet high in fibre is recommended for anyone looking to manage their cholesterol. 13. Exercise can improve your cholesterol profile Regular physical activity, including both cardio and strength training, can boost HDL (‘good’) cholesterol and lower LDL (‘bad’) cholesterol. Even a daily brisk walk can make a difference – aim for moderate, aerobic activity for at least 30 minutes most days. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/10/GettyImages-2184363243-e7fbf10.jpg" width="2120" height="1414" alt="Smiling middle-aged man dressed sporty in black leggings and blue jacket running through forest full of fallen golden leaves on beautiful autumn day." title="Smiling middle-aged man dressed sporty in black leggings and blue jacket running through forest full of fallen golden leaves on beautiful autumn day." /> 14. Smoking and excess alcohol make things worse We know smoking is bad for your health and lungs – but did you know it can impact your cholesterol levels too? Smoking and vaping lower HDL cholesterol and worsen your cholesterol balance. Excess alcohol can raise cholesterol and other blood fats, increasing your risk of heart disease and stroke. 15. Medication may be needed for some For those at high risk, or with a genetic predisposition, lifestyle changes alone may not be enough. Statins are the main medication prescribed to lower cholesterol, and your GP can help you weigh the benefits and risks based on your individual health profile.
13 foods to add to your shopping list to win the battle against winter colds and flu
Back-to-school bugs are having their moment! Give your immune system a boost with these nourishing foods
October may signify autumn leaves and pumpkin lattes, but it is also the start of coughs, colds and other nasty bugs. There are a few factors that make this time of year the turning point when sneezes and sickness rear their heads. Firstly, the seasonal shift in weather and cooler temperatures creates more favourable conditions for viruses to survive and spread. As temperatures drop, we spend more time indoors, with windows shut and the heating on. Viruses love these cosy conditions – enclosed spaces are the perfect warm breeding ground for germs. Colds and bugs can move directly from person-to-person contact, and through the air in droplets from coughs and sneezes. Viruses can also survive for hours on objects like door handles, phones, keyboards and toys. So, if you touch one of these surfaces and then touch your eyes, nose, mouth or eyes you are giving the virus a direct path into your body. Read on to find out how you can support your immune system this winter. How can food help immunity? The immune system is the body’s major protection against these bugs. It contains a vast network of cells, tissues and organs that can recognise invaders and mount a targeted response. This whole process needs fuel: protein, vitamins and minerals and antioxidants to respond and control the collateral damage. Without the right nutritional building blocks, the immune system can’t function as effectively. Diet plays a huge role in how resilient your immune system is – and that directly affects how well you fight off or even resist catching winter germs. A diet rich in whole foods, protein, colourful fruits and vegetables, healthy fats and fibre strengthens your body’s immune defences. While a diet high in sugar, alcohol and processed foods makes you easier prey for winter bugs. Below are ten delicious, practical foods (and a few tips) that help support immune function and make you less vulnerable to winter bugs. The 10 best foods for your immune system 1. Oily fish (salmon, mackerel, sardines) Oily fish contain omega-3 fats which are anti inflammatory which means they minimise inflammation and support the immune system to work well. Fatty fish also provides vitamin D in small amounts. Aim for two to three portions per week – such as baked salmon or sardines on toast for a speedy supper. 2. Bright citrus and kiwi fruit Vitamin C doesn’t stop you from catching every cold, but regular intake is linked with shorter and milder colds. Blood oranges are the real superstars of the citrus family. They contain five times the antioxidant activity of a regular orange with the same amount of vitamin C. Pop slices of grapefruit or blood orange on your porridge, or as a mid- morning snack to keep vitamin C intake steady. Remember that eating the whole fruit is better than simply drinking juice, as it contains fibre and nutrients too. 3. Oysters, beef, pumpkin seeds and legumes Zinc is incredibly important for several aspects of the immune system. When taken early in a cold, zinc appears to shorten symptom duration. Add pumpkin seeds to salads and blend beans into soups for easy zinc boosts. 4. Mushrooms (shiitake, maitake, portobello) Certain edible mushrooms contain compounds that support immune surveillance and may help your body respond efficiently to invaders. They’re also great in stews and on pizzas when the weather gets cosy. Slice and roast them with garlic and thyme. 5. Yoghurt, kefir and sauerkraut A large part of the immune system lives in the gut. Probiotics and fermented foods can help maintain a healthy microbiome and, in some studies, reduce the risk of severity of respiratory infections. A published study discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food. Live plain yoghurt with fruit is a daily winner! 6. Peppers, spinach and broccoli Vegetables deliver vitamin A, vitamin C, folate and antioxidants that support immune barrier defences (skin and mucous membranes) and cell function. Frozen veg is often just as nutritious as fresh, can be cheaper and lasts longer. Stir fries, soups and tray bakes are all good ways to use them. 7. Garlic and onions Garlic contains sulphur compounds with demonstrated antimicrobial and immune stimulating effects in studies. Regularly including garlic and onions in your diet may help general immune resilience (plus they taste good). Crush garlic and allow five minutes before cooking to maximise its active compounds. 8. Eggs and lean poultry Immune cells are made from protein. Eggs and lean poultry are also good sources of zinc, selenium and B vitamins – all useful for a robust immune response. Hard boiled eggs are a quick snack that beats sugary cereal bars any day. 9. Nuts and seeds (almonds, walnuts, chia) Vitamin E and selenium are important for antioxidant defences and immune function. Nuts and seeds are an easy way to get them. Snack on a small handful, sprinkle them onto porridge or add them to salads for crunch. 10. Whole grains and beans Fibre feeds the gut bacteria which in turn support the immune system. Having a variety of fibres (oats, whole grains, beans, lentils) helps to keep your gut bacteria happy too. Swap white rice for mixed grains and add lentils/beans to soups and stews. 11. Ginger When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers found that ginger’s potent anti-inflammatory properties were key in the root’s powers to combat a cold or flu. 12. Pomegranate Pomegranate contains polyphenols that can help treat and prevent coughs and colds. Studies have shown that concentrated amounts of polyphenol antioxidants, like those found in pomegranate juice, can reduce the duration of a cold by as much as 40%. 13. Bone broth After being unwell, your body needs nourishment to rebuild strength, restore nutrients and repair the gut. This is where bone broth comes in. It’s soothing, hydrating, rich in minerals needed for recovery. Try this simple recipe: bone broth. A note on vitamin D Vitamin D is not a vitamin, but is actually a hormone produced by the body. It is one of the immune system’s champion fighters. Your body makes 90% of its vitamin D from sunlight. As daylight shortens from September to early April, the lack of sunlight makes it difficult for your body to make the vitamin D it needs. Not getting enough vitamin D can weaken the body’s immune defences, so it’s a good idea to take a supplement. Vitamin D is also found in oily fish, egg yolks and whole milk. Eating these foods means more vitamins and minerals, a healthier microbiome, less inflammation and stronger barriers to keep bugs at bay and reduce recovery time if we do get ill. But remember, food is just one pillar. Sleep, hand washing, avoiding crowded, poorly ventilated spaces and sensible supplement use when required are equally as important. As always, the bottom line is to choose fresh, whole foods as much as possible, and to eat a wide variety of colourful (and tasty) foods. By including less ultra processed foods, you can reduce disease risk and promote healthy immune function. Further reading Back to school tips for families Healthier smoothie recipes Best vitamin D supplements | capsules, liquid, sprays, gummies Eat well for... immunity 10 of the healthiest Mediterranean recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Your 6 must-know bone facts, and the action you need to take
If you want to keep your skeleton healthy, the best time to start work is now! Our experts explain what you need to do
Our experts: Sarah Leyland, Senior Clinical Advisor with the Royal Osteoporosis Society (ROS) Dr Animesh Singh, consultant rheumatologist Jenna Hope, registered nutritionist How much thought do you give to your skeleton? For many of us, the first time we think about our bones is when we break one. Indeed, most of us dismiss bone diseases such as osteoporosis as something that only affects menopausal and older women. However it affects many more of us than we think, with one in five men and half of women over 50 breaking a bone due to osteoporosis. Some people who take certain long-term medicines as a vital part of managing other health conditions, are also at risk of weakened bones. It will probably be only if we experience repeated fractures that we realise that something is wrong - but by then action to help build up our bones is long overdue. What we need to know is that the work of strengthening our skeleton begins in childhood and continues throughout our lives. “People think that bones are dead, inert things. But they’re alive and living like any other organ,” says Sarah Leyland, Senior Clinical Advisor with the Royal Osteoporosis Society (ROS). “The bones themselves are made up of an outer shell and inside there is a honeycomb mesh structure, which is like a scaffolding. Bone cells wear away and rebuild as part of the normal turnover of bone, but sometimes this gets out of balance - more bone is worn away than rebuilt. We talk about osteoporosis as bone ‘thinning’ but it can be useful to think of the holes in that honeycomb mesh as getting bigger – more porous and less dense.” Here’s our expert guide to adopting a bone-friendly lifestyle to keep breaks and fractures at bay at any age. 1. Childhood is crucial for your bones “Childhood and the teen years are very important both in terms of bone health and also developing the habits that you carry into adult life,” says London-based consultant rheumatologist Dr Animesh Singh. "Around 80 to 90 per cent of peak bone mass - the overall strength and density of your bones - is achieved by the time you’re leaving your teenage years. This is 18 for girls and 20 or 21 for boys. When you enter adulthood, your bones are their most dense and strong. But to optimise that, you really need to be setting good habits early on,” he says. What to do: Healthy eating habits can have a huge part to play in bone health, according to registered nutritionist Jenna Hope (jennahopenutrition.com), and these can be established in childhood. “Protein, calcium, Vitamin D, phosphorus and magnesium all support our bone health. “Eating a diet based around wholefoods is typically best for bone health. Try to avoid ultra-processed, high salt, high sugar foods as these types of diets can contribute to inflammation which can over time cause accelerated bone breakdown,” she says. “Plant based and vegan diets can increase the risk of poor bone health. However, if you’re supplementing or consuming fortified dairy alternatives then it is possible to still support your bone health on these diets.” She adds that it’s recommended for everyone to supplement with Vitamin D, which helps regulate the amount of calcium in the body, throughout the winter months. The NHS advises that children over the age of one and adults need 10 mcg of vitamin D a day. Being active, doing regular exercise – anything from team sports to swimming – is also key. 2. Hormones are bones biggest helpers “Oestrogen in women is a really critical hormone in building and maintaining bone density,” says Dr Singh. However, teenage girls’ oestrogen levels can be affected by several factors including eating disorders, excess exercise and stress. “If a girl’s period is delayed or menstruation starts and then stops, that means oestrogen levels are lower and you’re not building up your bone density. So when it’s finally normalised, your body is playing catch up, laying down bone but at a slower rate.” Then during menopause the drop in oestrogen speeds up bone loss, putting women over-50 at greater risk of developing osteoporosis. What to do: “There is a class of drugs called bisphosphonates which you can take as a tablet, injection or infusion,” says Sarah. These medicines slow down the cells that break down bone, helping bones stay stronger for longer. They’re mainly used to reduce the risk of fractures in conditions like osteoporosis. The ROS advises that HRT may help to prevent osteoporosis in the years around menopause. “Women who have early menopause might take HRT to the age of 50 and then be reassessed,” adds Sarah. 3. Watch out for bowed legs in children When children have a severe vitamin D and calcium deficiency they can develop the so-called ‘Victorian disease’ of rickets. This is a condition in which bones are weak and soft, causing legs to bow outwards and leave a wide gap between the knees. There has been an increase in cases of rickets, which is linked with social deprivation, in the UK, according to NHS Wales. “The number of rickets cases is still relatively small, but studies have shown a significant number of people in the UK have low levels of vitamin D in their blood.” What to do: Treatment includes eating more calcium and vitamin-D rich food or taking supplements. Calcium is found in milk, cheese, yoghurt, green leafy vegetables and sesame seeds. 4. There are factors affecting your bones without you realising it Genetics play a key role in your skeletal health. But there are other factors, more within your control, that also have a part to play – such as medication. For instance, long-term use of corticosteroids – anti-inflammatory medicines used to treat illnesses including asthma and autoimmune conditions – can lower bone density. Sarah adds: “Breast cancer treatments that suppress residual hormones, the aromatase inhibitors, have a poor effect on bones.” Undiagnosed coeliac disease, an autoimmune condition caused by a reaction to gluten, can also lead to osteoporosis because it reduces the gut’s ability to absorb calcium. What to do: Definitely don’t stop taking your medication, but have a conversation with your GP or specialist about how you can best support your bone health while you are taking them, advises Sarah. “This may include supplements, lifestyle changes, and, if needed, bone-strengthening medicines.” “Check your risk,” says Dr Singh. “If you’re on long-term steroids, breast cancer treatments or have digestive issues, ask your doctor about your bone health.” He also advises having a bone density scan (DEXA) to show if your bones are weaker than they should be. Getting enough calcium through dairy, green vegetables and fortified food and vitamin D, from sunlight and supplements, if needed are also paramount. “Weight-bearing exercises like walking, jogging or resistance training help keep bones strong and avoid smoking and excess alcohol, as both weaken bones,” he says. 5. Signs of thinning bones are well-hidden “Osteoporosis is a pain-free condition – you don’t feel that you’re losing bone,” says Sarah. However signs that you could have the condition include a curved spine, back pain or even loss of height. “Some women get spinal fractures, where the bones in your spine become squashed down and it can change the shape of their spine,” she explains. Dr Singh adds: “These fractures can decrease lung volume – you can’t take a deep breath in because it’s so painful – and increases the risk of pneumonia.” What to do: You can check your risk of developing osteoporosis via the Royal Osteoporosis Society’s Great British Bone Check campaign. Developed by the ROS it’s a free, three-minute tool can help people understand their future risk of the disease. If you have osteoporosis or are at risk of developing it, then exercise – particularly strength-training – can play a powerful role in not just strengthening your bones, but improving overall health and balance. This, in turn, can reduce the chance of trips and falls. The ROS advises doing muscle-strengthening exercises for 20 to 30 minutes, two or three days a week. Using bands and weights, lift the most weight you can for eight to 12 repetitions; build up to three sets of each exercise (one set is eight to 12 repetitions). 6. When breaking a bone is a red flag Breaking a bone without a major accident, for instance just falling from a standing height, is a potential sign of osteoporosis, says Sarah. “Hip fractures are reflective of poor muscle mass – the way you fall is different if you don’t have that strength,” says Dr Singh. “They’re linked with higher morbidity: 20 to 30 per cent of patients will die within a year of fracturing their hip.” What to do: To find out if your break or fracture is a result of weak bones, patients can have a DEXA scan. “This measures how much bone mineral there is and then compares that amount to the average adult. You then get a sense of how your bones compare to a healthy adult,” Sarah explains. Patients receive a ‘T score’: above -1 is normal, between -1 and -2.5 shows bone loss and is defined as osteopenia, the stage before osteoporosis, and below -2.5 shows bone loss and is defined as osteoporosis. The results are then taken alongside a fracture risk assessment. Risk factors include if you’re a woman over 50, or if you’re under-50 but have coeliac disease, long-term steroid use or are a smoker. For more on the Royal Osteoporosis Society’s Great British Bone Check, visit thegreatbritishbonecheck.org.uk To learn more about the Royal Osteoporosis Society, visit theros.org.uk 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.
5 red flag symptoms you should never ignore
NHS GP Dr Chintal Patel tells you when you need to seek professional advice on those little niggles
As an NHS GP, I often see patients who don’t realise that their symptoms might be serious. They delay booking an appointment with their doctor as life is busy and it’s easy to dismiss certain health changes or tell ourselves ‘it’s probably nothing’ or ‘I’ll just see how it goes’. But sometimes, these seemingly small symptoms, especially if they persist over a period of time, can be a sign of something more serious that needs prompt attention. Here are five red flag symptoms that you shouldn’t ignore. If you experience any of these, book an appointment as soon as possible with your doctor and get it checked out. If you mention any of these symptoms to your surgery, they won’t hesitate to book you in to be seen as soon as possible 1. Unexplained weight loss Are your clothes feeling looser than usual? Have you found yourself tightening your belt to the next notch? Have you lost weight unintentionally without changing your diet or exercise routine? Losing weight without trying might even feel welcome, however, if it happens unexpectedly it can be a warning sign of something more serious. Unexplained weight loss can be linked to hormone conditions such as thyroid disease or diabetes, digestive problems such as coeliac disease and certain cancers. So, if you notice you are losing weight without changing your diet or exercise routine, book an appointment with your GP as soon as possible. A simple examination, set of blood tests or scans, can help to identify what’s going on and the earlier a cause is found, the sooner it can be treated. 2. Blood in your stool or urine If you notice blood anywhere it shouldn’t be, like in your stool or urine, it’s a red flag. It might be bright red blood on wiping, or dark red to black and tar-like mixed with your stool. Blood in your stool could be a sign of piles (haemorrhoids) or an anal fissure. However, it can also be a sign of bowel cancer. You might notice associated symptoms like a change in your bowel habit or persistent abdominal pain. Blood in urine can be due to a urinary tract infection, kidney stones or an enlarged prostate in men. However, it can also be an early sign of bladder or kidney cancer. Never ignore bleeding, even if it comes and goes or seems to get better. Book an appointment with your GP as it needs to be checked out. They may ask you to bring in a urine or stool sample or refer you for a scan or further tests to exclude anything serious. 3. A new lump or bump on your body Many lumps are benign, such as simple cysts or lipomas (fatty lumps). But a new lump that’s growing, hard, fixed in place or painful should always be checked out. In particular, lumps in the breast, testicles, neck or armpits need prompt attention. They can be a sign of cancer or other conditions that need treatment. Are you familiar with checking these areas for lumps? It’s important to feel your body and know what’s normal for you, so that you can spot when something changes. Regular examination of these areas can help to identify any new lumps or bumps. Try to make it a monthly practice. If you find a lump, don’t panic: most lumps turn out to be harmless. But do see your GP as soon as possible so they can examine the lump and, if needed, refer you for a scan, a biopsy or to a specialist for further tests 4. A changing mole If you have moles on your body, it’s a good idea to check them regularly. An easy way to do this is to photograph them at regular intervals. This allows you to objectively notice changes over time that you might not pick up otherwise. If you notice any changes such as increase in size, irregular shape, darker pigmentation, itching, crusting, bleeding or any new lesions, these are all red flags. Book an appointment with your GP to get it assessed. It could be a sign of skin cancer and your GP can look at it with a dermatoscope or refer you to a dermatologist to review it. 5. A persistent cough If you have a persistent cough that lasts more than three weeks, especially if it is dry, getting worse or if you are coughing up blood – this needs checking out. A persistent cough may be a sign of asthma, other chronic lung conditions or cancer. Book that appointment with your GP as soon as possible. They will be able to examine your chest, may take some blood tests or refer you for an X-ray or further tests to investigate. The earlier we identify any problem, the easier it is to treat. If any of these changes sound familiar, don’t wait. Book an appointment with your GP and get it checked. Looking after your health now is the best gift you can give your future self. Watch more health advice from Dr Chintal on the new Good Health TikTok and Instagram channels, @GoodHealthByGoodFood.