New science shows tweaking your diet now can save your brain later
It’s never too late to make these achievable changes – now proven to reduce cognitive ageing
For a long time, I assumed dementia was merely a matter of genetic fate. Something that either was or wasn't coming for you, written into your DNA long before you'd ever thought to worry about it. But a wave of new research is starting to challenge that idea, and place far more control back in our hands than we might expect. Published in March 2026, several major studies suggest that what we eat, particularly in midlife, may play a meaningful role in how our brains age. Not just in terms of memory or focus, but in measurable changes to risk and even brain structure itself. Crucially, the message isn’t that you needed to start decades ago. The evidence increasingly points to something far more encouraging: that it’s never too late to make changes that matter. The most striking findings come from a large study which followed around 159,000 adults. Researchers found that those who adhered most closely to healthy dietary patterns had a significantly lower risk of cognitive decline. One approach stood out, the DASH diet, originally designed to lower blood pressure. Those who followed it most closely had around a 41% lower risk of cognitive decline compared to those with the poorest diets. It’s one of the clearest signals yet that a widely recommended, relatively accessible way of eating could support long-term brain health. From a clinical standpoint, the findings are both reassuring and unsurprising. “From a GP’s perspective, these findings are encouraging because they reinforce something we’ve long suspected, that dementia risk isn’t fixed, and lifestyle factors can play a meaningful role alongside genetics,” says Dr Semiya Aziz, NHS GP and founder of Say GP. “While the evidence for diets like DASH and MIND is observational rather than causal, we know these patterns support cardiovascular health, and heart health and brain health are closely linked.” Firstly, what are the MIND and DASH diets? You've almost certainly heard of the Mediterranean diet. MIND and DASH are its close relatives, and when it comes to brain health specifically, they may have the edge. DASH (Dietary Approaches to Stop Hypertension) was originally designed to lower blood pressure. It's built around vegetables, fruits, wholegrains, lean protein and low-fat dairy, while limiting salt, red meat and added sugars. The fact that it's now appearing so prominently in dementia research makes intuitive sense; what's good for the heart has long been understood to be good for the brain. MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a hybrid of the two but designed specifically with the brain in mind. It doubles down on leafy greens, berries, nuts, wholegrains, fish, olive oil and beans, while cutting back on butter, cheese, red meat and anything ultra-processed. Neither requires a life overhaul, and are, in the scheme of things, pretty achievable. Both diets work, the researchers believe, because of the specific combination of nutrients they deliver. Omega-3 fatty acids from oily fish are key structural components of neuronal membranes, influencing how neurons communicate and the brain's ability to form new connections. Polyphenols, found in berries, olive oil, dark chocolate and herbs, reduce oxidative stress and support cerebral blood flow. B vitamins from leafy greens help regulate homocysteine, elevated levels of which are linked to the loss of brain cells. And the fibre both diets are naturally high in feeds the gut microbiome, which in turn influences neuroinflammation via the gut-brain axis. "It's not one nutrient," says registered nutritionist Zara Hiridjee. "It's this synergy of fats, micronutrients and plant compounds working across multiple pathways. The midlife window, and why it's not the only one Perhaps the most interesting shift in the latest research is around timing. Analysis from the large study cohort suggests that diet quality between the ages of 45 and 54 may have the strongest association with later-life cognitive outcomes. “Midlife does appear to be a key window, particularly for reducing vascular risk,” says Dr Aziz. “But improvements later in life still carry clear benefits.” “It’s never too late to make changes,” she adds. “Small, consistent improvements over time can help to support brain health and reduce the progression of conditions like hypertension and diabetes, which are closely linked to dementia risk.” Hiridjee agrees. “The brain remains responsive to change at any age. Improving diet can still reduce inflammation, support blood flow and provide the nutrients needed for brain function, even later in life.” So, what does that actually look like in practice? Across all of the research, the same patterns come up again and again: eat more vegetables, particularly leafy greens; regular oily fish; healthy fats like olive oil and nuts; wholegrains and fibre; and fewer ultra-processed foods, added sugars and excess salt. Coffee may help, too. Another large study, following more than 130,000 people over several decades, found that moderate consumption of coffee or tea was associated with a lower risk of dementia, as well as better cognitive performance. “Both coffee and tea are rich in polyphenols, and caffeine itself may play a role in supporting certain brain pathways,” says Hiridjee. “The sweet spot appears to be around two to four cups a day, beyond that, you don’t see additional benefits, and it can start to impact sleep, which is just as important for cognitive health.” It’s not a reason to rely on caffeine alone, but it does reinforce a broader point, that brain health isn’t shaped by one single change, but by the accumulation of small, consistent habits over time. “If you wanted to make meaningful changes this week, I’d focus on three things,” says Hiridjee. “Increase omega-3 intake, add more polyphenol-rich foods like berries and olive oil, and build meals around protein, fibre and healthy fats to keep blood sugar stable.” But as Dr Aziz is quick to point out, diet is only one piece of the puzzle. “In clinical practice, diet rarely works in isolation,” she says. “Patients who eat well often adopt other positive behaviours, exercising more, sleeping better, reducing alcohol – and it’s this combination that helps limit chronic disease and, over time, supports cognitive health.” It’s also important to keep the evidence in perspective. These studies are observational, meaning they show associations rather than direct cause and effect. But when large, long-term studies consistently point in the same direction, and when the biological mechanisms make sense, the message becomes difficult to ignore. What’s most striking is how achievable it all is. There’s no need for extreme diets or expensive interventions. The patterns linked to better brain health are familiar, flexible and, for most people, realistic. “Diet is a long-term investment in brain health,” concludes Dr Aziz. “But it should always be part of a broader lifestyle approach, including movement, sleep and metabolic health, rather than viewed in isolation.” Enjoyed this? Read more Top 15 foods to improve your memory 5 ways the food you eat affects your brain 5 foods to boost your child's brain power How to eat for exams Top 10 sources of omega-3 Top 10 health benefits of tea Brain-boosting 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.
10 expert tips and easy swaps to keep your heart healthy
Victoria Taylor – Senior dietitian - British Heart Foundation
What should you eat to support your heart health? Victoria Taylor, senior dietitian at the British Heart Foundation, shares her top dietary and lifestyle tips
With over two decades of experience Victoria Taylor, senior dietitian at The British Heart Foundation, provides expert advice on diet and its links with heart disease. Victoria shares her top 10 tips for a heart-healthy diet and suggests we start first by increasing the number of fibre-rich, nutrient dense foods we eat. It can be hard to know where to start with healthy eating, especially if you have a specific focus, such as heart health, we asked Victoria Taylor, senior dietitian at The British Heart Foundation to give us an easy step by step guide to better heart health. Discover what is heart disease?, the best heart healthy foods and our heart-healthy recipe collection. 1. Fill up on fibre Health experts recommend we eat at least 30g of fibre a day, depending on our age and gender – sadly, very few of us achieve these levels. Eating fibre-rich foods, like beans, lentils, nuts and seeds as well as wholegrains, such as oats, helps to keep us fuller for longer, supports our gut health and may help us manage weight. If you’re not used to high amounts of fibre in your diet, make increases gradually so you don’t overwhelm your gut. Why it matters: eating a high fibre diet is associated with a significantly lower risk of heart disease, stroke and heart-related deaths. One thing to do this week: swap white bread, pasta and rice for ‘brown’ wholegrain versions. 2. Go low with dairy Using low-fat milk instead of whole milk will reduce your saturated fat intake, which in turn may help lower cholesterol levels. It might seem like a small change but, because milk is an everyday staple for many people, it can add up and make a big difference to your overall diet. Why it matters: saturated fats are a primary cause of raised low density lipoprotein (LDL), this is the type of blood fat often referred to as ‘bad cholesterol’. One thing to do this week: if you already use semi-skimmed milk but are reluctant to use skimmed, give 1% milk a go. Find out more about cholesterol. 3. Bigger isn't always better Don’t always go for the biggest when it comes to choosing individually portioned foods – simply watching your portion sizes can reduce your overall calorie intake. Why it matters: by choosing the smallest bagel at breakfast rather than the largest you could save enough calories over a year to help you lose 5½lbs (2.5kg). This matters because a healthy weight for your age, gender and build will reduce the physical work load on your heart and help manage blood pressure. One thing to do this week: when you are cooking at home start using measuring spoons or cups to help portion out foods like pasta or rice. 4. Dear diary It can be easy to forget the snacks and drinks we have between meals. Why it matters: writing down what you eat over the day can remind you of the extras you’ve had, it can identify food triggers and can help you keep track of the positive aspects about your diet, like whether you’re eating enough wholegrains and getting your five-a-day. Over two or three weeks you may start to see a pattern to your eating habits and this may help you identify when and what changes are likely to be of most value to you. One thing to do this week: track your food intake with a simple diary or journal, alternatively sign up to a nutrition app. 5. Lean isn't always mean Choosing lean meat and removing skin and visible fat is a great way to reduce the saturated fat content of your meals. Why it matters: saturated fats, especially those from animal sourced foods, are a primary cause of raised low density lipoprotein (LDL) or ‘bad cholesterol’. One thing to do this week: when shopping for cuts of meat where the fat is difficult to remove, like mince, choose the leanest version you can afford and then skim off any excess fat that rises to the top, during cooking. 6. Think Mediterranean A Mediterranean diet is one that is rich in fruit, vegetables, fish and pulses, it focuses on unsaturated oils like olive, cold-pressed rapeseed and avocado rather than saturated fats, like butter or lard. Why it matters: the traditional Mediterranean diet, by its very nature, includes most of the key dietary benefits that support a healthy heart. Studies suggest that by following a Med-style diet for a period of 6 months you may start to enjoy benefits in reduced inflammation and heart health. One thing to do this week: switch the oils and spreads you use in your cooking to healthier options like olive or avocado oil. 7. High five Eating at least five portions of fruit and vegetables each day is linked to a lower risk of heart disease. If you find it difficult to eat fresh produce, remember that there are five ways you can get your five-a-day: fresh, frozen, tinned, dried and juiced. However, don’t get carried away with the juicer – juices only count once a day, no matter much you have. The process of juicing also exposes the natural sugars in the fruit, which may be detrimental for your teeth – so, if possible, enjoy your juice with a meal to minimise damage. Why it matters: numerous studies demonstrate that eating plenty of fruit and vegetables helps to reduce the risk of heart disease, stroke, high blood pressure and obesity. The cardiovascular benefits of eating more fruit and vegetables will be experienced once you consistently include more in your diet – so aim to stick to a minimum of five a day, every day for a period of weeks and months to start experience positive changes. That said, you’re likely to experience more immediate benefits to your digestion, energy and skin appearance, perhaps within days or weeks. One thing to do this week: swap a regular snack, like a biscuit break, for a piece of fruit or a bowl of berries. 8. Full of beans Include more vegetarian meals during the week. Beans are a great ingredient to extend a recipe, fill you up and a portion (80g) will count as one of your five-a-day. Why it matters: plant-based ingredients, like beans, are good for the heart because they are high in fibre, potassium and plant-based protein, while being low in fat. One thing to do this week: if you’re making a cottage pie, shepherd’s pie, casserole or curry, why not add some beans or lentils to it? It’ll mean you need less meat so it’s more cost-effective and you’ll lower the saturated fat content and increase the fibre contribution of the meal. 9. Halt the salt On average in the UK, we eat more than the recommended maximum of 6g of salt a day. But that doesn’t mean your food has to be bland – you can still pack your meals with taste without adding salt. Why it matters: cutting down on salt is important to help to avoid high blood pressure. Some people experience an improvement in blood pressure in just one week, however, there may be a genetic element to these results, making some people more salt sensitive and therefore more responsive. One thing to do this week: Try adding herbs and spices, pepper, chilli or citrus instead. 10. Be label savvy Cooking from scratch will help you control the amount of saturated fat and salt as well as sugar in your meals, but it’s still important to check the nutritional information of the ingredients you use. This is because the nutritional content of staples like bread and breakfast cereals, or meat products like bacon and sausages, can vary widely. Why it matters: by checking the per 100g nutritional label, you can make a more informed choice. Learning about what exactly is in the product means you’ll know what’s on your plate, and your heart and your waistline will thank you for it. One thing to do this week: When you’ve spent time sourcing healthy, seasonal ingredients for your dishes, it’s worth using healthier cooking methods to show them at their best. This week try grilling or baking fish and meat and have vegetables baked, boiled or steamed to go alongside. Which tips to prioritise for heart health? Victoria advises focusing on what your goals are – is it improving your blood pressure, lowering cholesterol or reducing your weight to support your heart? Once you’ve identified your goal, focus on the changes that will help you reach that goal, for example, if you want to lower blood pressure, watch your salt intake and eat more potassium-rich fruit and vegetables. Make changes as easy as possible by: Avoiding overwhelm – adopt a ‘whole diet’ approach to keeping your heart healthy, rather than focusing on single foods. Save time – if you’re short on time use front-of-pack traffic light labels on packaged products to guide your shopping choices. Be prepared – cook from scratch, whenever you can, even if you’re cooking for one – Victoria suggests batch cooking and, if appropriate, freeze in single portions. If you are concerned about your heart health, visit your GP and get it checked. For more information on heart health visit bhf.org.uk or find more recipes and tips for a healthy heart in our guides: Spotlight on heart disease Heart healthy diet: what to eat How to serve heart healthy portions How to lose weight and keep it off What is the DASH diet? For more information on heart health, visit bhf.org.uk This article was last reviewed on 13 March 2025 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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.
Is acid reflux (aka heartburn) affecting your life? Nutritionist Kerry Torrens explains what it is, the triggers and how diet and lifestyle may alleviate symptoms
What is acid reflux (heartburn)? Acid reflux, often referred to as heartburn, is one of the most common digestive complaints, affecting approximately one in five UK adults. For many of these people, occasional heartburn or regurgitation is an unpleasant experience, but doesn’t progress to anything more serious. Its typically described as a pain or burning sensation in the chest which comes on after eating. A typical trigger scenario might be bending to load the dishwasher after eating a rich, heavy or spicy meal. For those with frequent or severe heartburn, it may be the presentation of a potentially more problematic condition known as gastroesophageal reflux disease (GERD). Discover our full range of health benefit guides and check out more on popular diets such as the low FODMAP diet and 5:2 diet. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’ What are the symptoms of acid reflux? Symptoms vary from a warm to burning pain felt in the middle of the chest, which rises up towards the throat. Some sufferers complain of an unpleasant taste in the mouth or bad breath. All of these symptoms are understandable when you consider that reflux involves the acidic contents of the stomach repeating into the gullet or oesophagus. At its mildest this is unpleasant, but can become more serious. While the stomach lining protects itself against the acidity needed for digestion, if enough reflux makes its way back into the oesophagus, this may, over time, lead to inflammation and even ulcers. How does acid reflux start? As we age, our muscles lose tone and start to function less effectively. This is relevant because there is a muscular ring, known as the lower oesophageal sphincter (LES), which separates our stomach from our oesophagus. The role of this muscle is to act as a one-way gate allowing the flow of food down the gullet and into the stomach. However, as our muscle tone weakens, the sphincter becomes less effective at doing this job and as a result, we may experience reflux. Our dietary habits may also make us more prone to this condition. One interesting study assessing diet suggests people who eat only one or two meals a day, or drink peppermint tea daily, or eat one big meal in the evening (rather than two smaller meals), may be at greater risk of developing the condition as they age. In addition to this, some experts believe that a condition known as a hiatus hernia may promote reflux. How does nutrition help or hinder acid reflux? Discover what helps heartburn, offering relief and comfort for digestive wellness. What, when and how you eat may help manage your symptoms. Eating smaller, more frequent meals throughout the day and avoiding food within three hours of bedtime appears to help some sufferers. Chewing well and eating in a slow and relaxed manner may also be a useful strategy as can reducing the fat and carbohydrate content (especially simple sugars) of your meal. It’s worth remembering that what triggers your heartburn will be personal to you which means what helps manage it will likewise depend on your own investigations. How does my lifestyle help or hinder acid reflux? Your lifestyle may make symptoms worse, for example, those who smoke, are overweight, suffer from high levels of stress, take certain medications including non-steroidal anti-inflammatories (NSAID) or anti-histamines, or are in the latter stages of pregnancy (typically from 27 weeks onwards) are more likely to experience acid reflux. However, always speak with your GP before making any significant changes and certainly before altering your use of prescribed medication. Making lifestyle modifications is the first line therapy for most sufferers. One of the most effective changes for those with night-time symptoms, is elevating the bedhead or using a wedge-shaped pillow. For most people this is an easy win – to achieve results, you’ll need to raise your bedhead by about 20-28cm. Further, benefits may be gained by avoiding tight clothing, this is especially relevant for those who carry excess abdominal weight, as well as avoiding lying or bending too soon after eating. It’s also wise not to exercise immediately after meals – leave 1-2 hours for digestion to progress. What are the food triggers for acid reflux? A food diary is an invaluable tool for working out the foods which act as your personal triggers – record what and when you eat and drink, what activities you were involved in after eating and what symptoms you experienced. Keeping a journal or using an app or tracker for at least a week can help you pinpoint your problem foods. Typical culprits can be divided into three categories: Foods which are acidic in nature and cause irritation to the lining of the oesophagus such as tomatoes, onions and citrus fruits, as well as spices Food and drinks which cause the stomach to distend, including carbonated drinks and large, calorie-dense meals Foods which promote relaxation of the LES including caffeinated drinks like coffee, chocolate, mint, alcohol, fatty and fried foods as well as carb-rich meals Eating any of these foods late in the evening whether as a full meal or substantial snack may also aggravate symptoms. Which foods may help soothe acid reflux? Sadly, no food cures the condition, but certain foods may lessen the effects of reflux when combined with lifestyle changes. Be aware not all these suggestions work for all sufferers, so use your own experience to determine the most relevant for you. Foods which may help include: Vegetables (boiled or steamed) such as green beans, potatoes, fennel, asparagus, cucumber and leafy greens including spinach and kale Fruits (with the exception of citrus and tomatoes) including melon, banana, apple and pears Fibrous foods including oatmeal, wholegrain rice and psyllium husks Ginger, famed for its stomach calming properties and natural anti-inflammatory status. Grate the fresh root and add to meals or brew as a tea – when making tea for therapeutic purposes cover while steeping to retain the active constituents Although lean meat, fish and egg whites are often cited as useful food inclusions, evidence is inconclusive, with some studies reporting no difference to symptoms. Clearly, more research is needed. Last words... Lifestyle changes such as weight loss and stopping smoking combined with the right food and dietary habits may make a worthwhile difference in heartburn treatment for soothing relief and improved digestive health for some heartburn sufferers. Although it’s worth noting that the only lifestyle recommendation which has an evidence-base is elevating the bed head for sleep. Finally, it’s important to say – don’t ignore your symptoms and be sure to refer to your GP if you experience any of the following: Heartburn most days for three weeks or more You’ve been taking antacids for four weeks or more You have symptoms such as weight loss, nausea or difficulty swallowing in conjunction with your heartburn. If you are considering a change in diet, please consult your GP to ensure you can do so without risk to health. Have you managed your symptoms of acid reflux? What worked for you? Share your experience in the comments below…. Enjoyed this? Now read… Foods to avoid acid reflux What to drink for acid reflux Do you have a food intolerance? What to drink for heartburn relief Acid reflux remedies Vegetarian diet: health benefits & tips What is chromium and why do we need it in our diets? Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. 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"My PCOS took over four years to diagnose. Here's what I've learned…"
This condition isn’t rare, yet achieving a diagnosis sometimes feels like an impossibility
Those four letters can elicit fear, sympathy and dread. Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects up to one in eight women of reproductive age, yet many of us are waiting almost half a decade for a diagnosis – and what often feels like an eternity for any support. More than a third of women with PCOS have to wait longer than four years for a diagnosis, while 38 per cent of women surveyed did not receive any follow-up resources once they received a diagnosis, according to a recent report. I had this experience, too. A couple of weeks ago I received a formal diagnosis of PCOS. It has taken four years, for something I now realise has been a lifelong problem. Early suspicions PCOS is identified by having at least two of the following three symptoms: irregular periods, excess androgens (male hormones) and a scan showing polycystic ovaries (fluid-filled sacs on enlarged ovaries). Other common symptoms also include difficulty getting pregnant (PCOS is one of the most common causes of female infertility), excessive hair growth (due to excessive androgen), insulin resistance, weight gain, oily skin and acne. Having PCOS can also increase the chance of developing type 2 diabetes, depression, high blood pressure, high cholesterol and sleep apnoea. Sugar crashes, unruly hormones, crippling periods and secondary infertility are just some of a long list of symptoms I’ve experienced over the years, but have been attributed by professionals to being part of my monthly cycle. But I’ve always suspected something wasn’t quite right. Even my friends and family have learned to carry snacks with them between meals in case I ‘dip’ or ‘crash’. Like a Tamagotchi, I need feeding regularly. This extreme reaction to sugar (or lack of), led me to suspect diabetes, but blood tests have always come back as normal. Worsening symptoms After having my son six years ago, my symptoms reached the point where I could no longer believe them to be ‘normal’. There have been sugar crashes that have found me shaking, tearful and close to fainting in public. My periods restarted with brutal force just four months after giving birth, ironically on Mother’s Day 2020, so painful and heavy, with moods so erratic they’ve felt like a full-time job in themselves to look after. Essentially, during days 14-28 of my cycle, I’m hijacked by my hormones. But the GP told me that’s just how my periods were – everyone is different, they said. I would marvel at friends for whom periods and hormones were a minor inconvenience that could be treated with chocolate and a hot water bottle, as opposed to being as demanding and raging and attention-seeking as my screaming newborn. I was offered a choice of medication for either excessively painful periods or excessively heavy periods; I requested both. There was also the option of going on the contraceptive pill, mainly to stop my periods, but at this point I wanted to remain open to the option of trying for another child. If only it were that simple. We spent months trying to no avail with no real understanding as to why it wasn’t happening. Then a positive result led to a debilitating missed miscarriage, and then another after more months of trying. It was clear something was up. Investigations with internal probes, scans and general anaesthetic couldn’t find anything. Finally I was given a diagnosis: PMDD (premenstrual dysphoric disorder, a severe form of pre-menstrual syndrome). It could be the reason for my painful, heavy periods and mood swings, but still didn’t explain the secondary infertility, the erratic blood sugar levels, the weight gain or the chin spots developing across my otherwise clear skin. Alongside painkillers, I attempted to manage my PMDD and raging hormones through exercise and cycle-syncing. I endeavoured to plan my social and work calendars around the difficult days of my cycle, but given that this was in fact half of the month, it was easier said than done. I decided to halt trying for a second baby. I wanted to get a handle on my hormones and PMDD naturally, if possible, and without the gruelling cycle of trying and waiting, and alternating between hope and disappointment. Unexpected diagnosis We don’t need to dwell on the last two years – save to say that it was in fact a GP appointment to discuss, again, one of my persisting symptoms that inadvertently led to a PCOS diagnosis. Frustrated with seemingly always treating the symptom and not the cause and still strongly suspecting a hormonal imbalance outside of my PMDD, I pushed the GP to consider all my symptoms in the round. Within minutes of discussing my cocktail of chin acne, unruly hormones, secondary infertility and sugar crashes, I was booked in for an ultrasound scan to check for PCOS. I had to confess, I didn’t have much of an understanding of the condition, but it gave me a lead, something to research, and was a potential explanation. Abnormal ovaries When the sonographer confirmed my left ovary looked normal, I also felt a deep wave of frustration. Surely it was PCOS? It made so much sense. But then came the words: “Your right ovary is really big and looks very PCOS-y.” And there it was. A diagnosis. Almost. I just had to speak with my GP and receive a formal diagnosis. But it wasn’t as straightforward as the scan had led me to believe. Remember the need for two key symptoms to receive a diagnosis? First I had to have blood tests to test my androgen hormone levels, and when these came back as normal I had to wait for more blood tests, and when these also came back as normal, I felt like I was back at square one. I wasn’t offered a follow-up appointment because my blood tests were normal, and the GP that had originally suspected PCOS had left the surgery. But again I pushed for an appointment to discuss the findings from the scan, and a diagnosis of PCOS was given due to the scan results and my chin acne and signs of excess androgens. Late diagnosis complications As they say, it’s been a journey. A four-year struggle to cope with everything my body was throwing at me and to get medics to understand the levels of pain and hormonal turmoil, just to be told that everyone’s periods are different. I can’t help but feel somewhat frustrated and let down that it has taken so long to arrive at a diagnosis, and stories about women’s pain not being taken seriously resound deeply. I also can’t help but consider that if my PCOS had been identified sooner, I would have at least been aware that infertility and secondary infertility are commonly associated. I could have perhaps been spared a lot of pain when trying for a baby, or at least been better informed. I would also have time on my side – as my 40th birthday approaches, I can’t help but grieve for the time that has been lost in the process. I of course do count myself incredibly lucky to have a child, and for that pregnancy to have thankfully been straightforward. Treatment options PCOS isn’t curable, but the symptoms can be managed. The contraceptive pill is one option, but obviously not something for those looking to conceive. Metformin, which helps to lower insulin and glucose levels and is commonly used to treat type 2 diabetes, is another. Other than that, it’s the usual suspects – not smoking, regular exercise and limiting UPFs. Increasing protein intake and strength training are also believed to help. I’ve opted to try metformin, alongside lifestyle tweaks such as incorporating strength training into my routine, and I’m now four days into taking it. I’m relieved to have something to try after years of not knowing what was going on with my hormones and glucose levels, and to have an increased awareness of what’s going on inside my body. I don’t as yet feel any different physically or hormonally, but I do feel more mindful, informed and at peace with my body – which has got to count for something. For anyone in a similar position, with doubts regarding a diagnosis or instincts that there’s something more at play, I would recommend persistence. A UK government survey showed that 84 per cent of women said they weren’t listened to by a healthcare professional and 50 per cent felt their pain was disregarded or overlooked. Knowledge is power, so familiarise yourself with key diagnostic criteria, and don’t accept that it’s “just your hormones” or “just your period”. Medical journal The Lancet appealed to the medical community for greater equity in healthcare, claiming “women are enduring delays in diagnosis, inadequate pain management and disparities in access to appropriate care for many conditions, in particular those related to gynaecological conditions. These factors exacerbate their suffering and diminish their quality of life.” Two years ago Endometriosis UK surveyed patients and demonstrated an increase in diagnosis times, at an average of nine years. Most respondents needed more than five GP appointments before receiving a diagnosis, and half ended up in A&E seeking an answer. Verity, the PCOS charity, points out that, “even when PCOS is suspected, the pathway to diagnosis and care can be labyrinthine. Patients are often bounced between dermatology, endocrinology, gynaecology and fertility services, without a clear or coordinated plan, or left to coordinate (or fight for) their own care across multiple services.” They also report an over-reliance on blood tests – with medics treating these as a definitive diagnostic tool when they are just part of the picture. If something feels off, it may well be so. Push for answers, blood tests and scans. Remember that you’re entitled to a second opinion. There’s still a very long way to go when it comes to raising awareness for PCOS and reducing diagnosis times, but hopefully by sharing my long and winding pathway to diagnosis it will encourage people to advocate receiving a diagnosis for theirs. Liked this? Now read… Best diet for PCOS Food and hormones – what to eat during your period Five nutrients every woman needs What is a balanced diet for women? What is menopause? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
What are the best and worst foods for 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 is 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 Acne can affect your chest, back and shoulders as well as your face. It can linger for weeks or months, with the risk of scarring and pigmentation, and 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). Nonetheless, 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 diets high in whole foods. One 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, a hormone that stimulates oil glands and contributes to inflammation – both of which are key players in acne development. Foods that may cause or worsen acne Fizzy drinks, sweets, pastries White bread and refined carbs Fast food and fried snacks Milk and some dairy products Milk chocolate Spicy foods Foods that may help improve acne Wholegrains, legumes and vegetables (these are low-GI) Omega-3 rich foods such as salmon, flaxseeds and 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 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.
Is hay fever hitting harder and earlier than ever?
Severe hay fever has been reported following a short bout of February sunshine but what is making symptoms worse for sufferers? And why this early?
It’s not even spring yet but two days of warm weather have seen hay fever sufferers in misery as tree pollen runs wild. It feels like the season starts earlier and hits harder every year. But can this be true? Rebecca Seal, journalist and author of Irritated: The Allergy Epidemic and What We Can Do About It, explains that more people are developing allergies such as hay fever now than ever before. "In the early-mid 1800s the first researchers to look into hay fever found it very hard to find subjects to study because hay fever was so rare, whereas nowadays up to a quarter of adults have seasonal allergies and numbers are rising." What’s causing more severe symptoms for hay fever sufferers? While more people are developing hay fever, it also seems that symptoms are worsening. But what is causing this: higher pollen counts in the air or the body’s histamine response? Rebecca tells me that one reason hay fever symptoms are primarily made more severe is by the pollen in the air: "The more pollen there is, the more intense the symptoms. One reason that hay fever rates are going up is that the amount of pollen in the air is increasing too." Rebecca also notes how, strangely, it is more of an issue seen in cities. "This is partly because we have unwittingly filled urban areas with highly allergenic plants, like birch trees, of which many are male trees chosen because they don't drop as much onto city streets," says Rebecca. "Male birch trees are pollen super producers, though, so even if they make an area look nicer to live in, they can also cause a lot of harm." Once you start to look, Rebecca says, you'll notice that urban planting often involves a lot of potentially allergenic grasses too. "Pollen can get trapped in hard landscaping and swirl around rather than being washed away, especially in dry weather. Pollution can make the problem worse still, because polluting chemicals interact with pollen to break it into smaller pieces, meaning it can travel deeper into our lungs. There is even some evidence to show that pollen from grasses growing near polluted roads contains more pollen allergens than grasses growing in cleaner areas." For some people other conditions can worsen hay fever symptoms or even resemble them. Around 80% of people with asthma also have hay fever, meaning pollen can trigger asthma attacks, while an already inflamed respiratory system can make hay fever symptoms feel more intense and harder to manage. Rebecca tells me that it can be tricky to tell hay fever apart from other environmental allergies, such as dust mite allergy, sensitivities to certain kinds of mould or even airborne chemicals like room fragrances. Lots of people with hay fever have or later develop other allergies too, meaning it can be hard to tell what's causing what. "A condition called histamine intolerance, which isn't very well researched or understood but essentially means you struggle to process the histamine you produce or consume, can mean you get hay fever like symptoms after eating foods rich in histamine (like aged cheeses or fermented foods), and some people think histamine intolerance makes their existing hay fever worse too," she adds. Hormones such as oestrogen can also influence how the body responds to histamine. As a result some women may first experience hay fever during pregnancy, notice it emerging in perimenopause or menopause, or find that their hay fever – and other allergy symptoms – flare up at certain points in their menstrual cycle. The impact of climate change on hay fever season Hay fever season is lasting longer and increasingly unpredictable weather means pollen spikes are arriving much earlier in the year than they used to. "Climate change means plants produce pollen at times of year when people with hay fever would have thought they might be safer and in some years it can also mean that plants produce more flowers, and that different plant seasons overlap meaning people who are sensitive to a few types of pollen don't get a break from symptoms," Rebecca says. "CO2 levels also play a role because carbon dioxide in the air influences how much plants flower and fruit: more flowers mean more pollen and more fruits and seeds, which in turn mean more plants the next year, especially weeds," she continues. "Hay fever symptoms are triggered when levels hit 50-100 grains per cubic metre but last March the city of Atlanta set a new record for the highest pollen count ever recorded: over 14,000 pollen grains per cubic metre, which left the city coated in yellow dust and was extremely dangerous for anyone with hay fever." Is your garden part of the equation? Oliver Parsons, strategic projects editor at Gardeners' World, assures me that, generally with pollen, it's not the plants in your garden you need to worry about. "It's more to do with the plants in the wider area. Most garden plants are insect-pollinated so their pollen will not be flying around in a problematic way," he says. "Insect-pollinated plants produce relatively little pollen (instead they invest their energies in nectar and lovely big flowers) but wind-pollinated plants produce tons of it." When it comes to wind-borne pollen a few of the big hitters are alders, oaks, hazel, lime and London plane. "Grasses are awful for it but won't be releasing pollen for a little while – until mid-May – as they are only just starting up again after the slow-to-no growth period of winter," Oliver says. "Wind-borne pollen can travel for miles but mostly it will travel within around 100 metres. So if you back onto a park with lots of those trees you may experience it worse, for example. Pollen will tend to be higher in the morning and evening, when it cools and drifts to the ground." What you should do There are very real changes happening for allergy sufferers. Hay fever rates are rising in part because pollen levels are increasing while, at the same time, the season is stretching out and more unpredictable weather patterns mean pollen peaks are happening earlier in the year than they once did. If you suffer from hay fever try these foods to support your seasonal allergies, recommended by our health editor, as well as the top 10 natural hay fever remedies to ease your allergy symptoms. Speak to your GP or pharmacist about medication. We have our comprehensive guide to Quercetin: potential benefits, uses and side effects, plus our health guide explaining all you need to know about seasonal allergies. 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.
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. 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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.