7 things never to say to someone who’s menopausal (and what to say instead)
Health writer and husband Rob Kemp spoke to menopause experts, relationship counsellors, psychologists and even a hostage negotiator (yes, really) to understand why talking about menopause can be so hard - and how to make it easier.
When menopause exploded into our lives, we went looking for a no-nonsense guide that explained what the hell was happening. We found brilliant menopause books for women, but nothing that showed us chaps how to step up without ballsing it up. So, for the husbands, partners, sons, brothers, friends and work colleagues of those women experiencing the menopause, we’ve tried to expose the conversational booby traps - the throwaway comments, awkward jokes and well-meant advice – that can turn a perfectly ordinary chat into a full-blown domestic crisis. Or worse. (One survey by The Family Law Menopause Project and Newson Health Research and Education showed 7 in 10 respondents blamed the menopause for the breakdown of their marriage.) Here then are some tips we’ve learned from women who’ve lived it, and men who’ve ridden the rollercoaster alongside them. Some clung on by their fingernails. Others somehow learned to enjoy the ride. Before you accidentally say something that earns you a night on the sofa, here are 7 things never to say to someone going through menopause… and what to say instead. 1. “It’s just a phase” Why not to say it: This is the conversational equivalent of patting someone on the head. Menopause isn’t a mood swing or “a bit of a bad day.” It’s a major biological transition that can last years. Dismissing it as temporary trivialises the physical and emotional load she’s carrying. What to say instead: “How are you feeling?” It’s open, kind and shows you’re actually listening - not minimising. Menopause affects sleep, sex drive, energy levels, cognition, mood and confidence. And no, it doesn’t “just pass”. But with the right support, symptoms can be managed - which starts with a conversation that doesn’t shut her down. 2. “You’re not yourself lately.” Why not to say it: It sounds like an accusation, even if you don’t mean it that way. Many menopausal symptoms are hormonal, not emotional, and women already feel self-conscious about feeling “different.” What to say instead: “You seem like you’ve got a lot going on - want to talk about it?” This opens a door rather than slamming one. Stay calm, stay curious. Again it’s about showing you’re listening, even if you can’t do anything more than that, it’s helpful. 3. “Just let the doctors handle it.” Why not to say it: Because while the medical team is essential, she shouldn’t have to navigate menopause on her own. For many women, this is not just a clinical process but an emotional earthquake involving anxiety, trauma and a loss of identity. Saying “the doctors will deal with it” may sound reassuring, but it unintentionally creates distance at the exact moment she needs closeness. It can make her feel abandoned and solely responsible for managing complex decisions, follow-ups and symptoms. What to say instead: “I’m with you - do you want me to come to the appointment or help keep track of everything?” Show that you’re prepared to share the load, whether that’s taking notes, chasing appointments, reading up on her medication or simply sitting beside her in the waiting room. 4. “You’re overreacting, just calm down.” Why not to say it: This is the ultimate double-whammy: invalidating and inflammatory. What may look like an overreaction from the outside is often her nervous system in overdrive on the inside. When her levels of the hormone oestrogen drop - a key menopause symptom - the brain’s ability to regulate emotion, stress and impulse control takes a hit. She’s not attacking you - her brain is battling a hormonal storm. And telling someone to “calm down” when they’re flooded with stress hormones isn’t soothing; it’s provocation. It’s like pouring petrol on a barbecue. What to say instead: “It’s OK - I’m here. Take your time.” Don’t meet fire with fire. Bring calm, not confrontation, you're not managing her emotions - you’re managing the moment. 5. “You’re not the woman I married.” Why not to say it: Few sentences land harder. It suggests she’s become someone lesser - when in reality, she’s going through one of the biggest biological and emotional transitions of her life. Menopause isn’t just a hormonal shift; it often arrives alongside empty-nest changes, ageing parents, career upheavals and a deep questioning of identity. Telling her she’s “not the same” frames this transformation as a failure instead of what it is: a profoundly human evolution. What to say instead: “I know this is really hard - but I want to understand who we’re becoming.” This shifts the conversation from fear to curiosity, from distance to connection. As relationship counsellor Lucy Cavendish puts it: none of us are the people our partners married. Everyone changes physically, emotionally and psychologically over time. Menopause is an upheaval, yes - sometimes a genuinely frightening one - but it’s not a threat to the relationship unless you treat it like one. 6. “I understand exactly how you feel.” Why not to say it: Because you don’t - and that’s okay. When she’s overwhelmed, exhausted, furious or frightened, hearing “I understand” can feel like a door slamming shut. Men often rush to relate because they want to help, but menopause is an intensely personal experience shaped by biology, identity and life stage. Claiming to fully understand it can unintentionally minimise what she’s going through. What to say instead: “I can’t imagine what that’s like - but I’m here, and I want to understand.” This creates psychological safety. It tells her you’re not competing with her experience or trying to tidy it away. You’re making space for her feelings, not stepping over them. Admitting you don’t fully get it shows respect. It keeps the conversation open, honest and grounded. And it proves you’re willing to learn, not lecture. 7. “But I’ve had a tough day, too.” Why not to say it: Because it’s not a competition. Instead of offering support, you’ve yanked the spotlight back onto yourself and turned her vulnerability into a point-scoring contest - and even if you “win,” you lose. When she opens up about how overwhelmed she feels, she’s not asking you to rank your suffering against hers. What to say instead: “I’m sorry it’s been such a hard day - tell me what’s going on.” This keeps the focus where it belongs: on understanding her experience before introducing your own. There will be space for your tough day, too - just not in that moment. When someone is vulnerable, the most supportive thing you can do is hold the emotional space, not challenge it. Writing a book about the menopause, Burning Up, Frozen Out (with co-author Joe Warner), taught me that it’s never about having the perfect response. It’s about showing up - calmly, curiously and without judgement. You’ll get it wrong sometimes, say the wrong thing and pick the worst moment. That’s okay: it’s what happens next that counts. Stay open, stay patient and ask more than you answer, and you might just get through this life stage not only still talking, but closer than ever. And yes, you might even stay off the sofa tonight. BURNING UP, FROZEN OUT: What Every Man Needs to Know About the Menopause (But No One Told You) By Joe Warner and Rob Kemp - Out 26 March 2026 - Sheldon Press - £16.99 Discover more healthy eating content... What to eat during menopause How to stock your kitchen to help ease menopause symptoms Eat well for...bone health The BBC Good Food Podcast - Menopause and diet Not just for gym bros: why women need to eat more protein too (and how to get it) How to get the most out of supplements All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Inflammation can cause cancer, Alzheimer's, depression and diabetes. Here's the simple diet we should all be following to reduce it
Anti-inflammatory diets are trending and our nutritionist, Kerry Torrens, believes it’s with good reason. Discover how key changes to how you eat could pay dividends, from reducing pain to lifting brain fog.
Inflammation is thought to be at the root of a number of chronic diseases, including auto-immune conditions like lupus and rheumatoid arthritis, as well as cancer, heart disease, diabetes, bowel disease, depression and Alzheimer’s. Opting for an anti-inflammatory diet could lead to a host of benefits, including reducing the risk of these conditions, helping our brains function better and managing symptoms such as joint and muscle pain. It's important to say that inflammation isn’t always bad – it’s a natural response triggered by our immune system when, for example, we cut or injure ourselves. In these situations, inflammation can help keep us well and protect us from infection and tissue damage. But, it’s when the body fails to switch off this important inflammatory process that problems can occur – what should have been a quick reaction becomes a chronic, long-term condition with a damaging impact on health and wellbeing. Our lifestyle can also be an inflammatory trigger – for example, being obese or overweight puts us at increased risk. Other inflammatory conditions have a hereditary connection, such as atopic conditions like asthma and allergy, and skin conditions such as eczema and psoriasis. Following an anti-inflammatory diet may help manage symptoms by reducing the effect inflammation has on the body. By eating this way, you’ll restrict certain foods while encouraging others. You may also choose to restrict when you eat to specific times of day to establish more control over the inflammatory process. We’ve simplified the steps and provided lots of practical anti-inflammatory diet suggestions. Discover our full range of health benefit guides and find out more about ingredients with anti-inflammatory properties such as turmeric and salmon. How does the anti-inflammatory diet work? An anti-inflammatory diet focuses on foods rich in key nutrients, including healthy fats, lean protein and protective plant compounds, so whole, plant-based foods and oily fish and nuts are key. The diet also aims to stabilise blood sugar, and by doing so, regulate our insulin response. This is important, because insulin may influence the control mechanisms that manage inflammation. How to follow an anti-inflammatory diet The good news is an anti-inflammatory diet isn’t a strict ‘diet’, but rather a set of principles that influence how we select, prepare and eat food. Most experts advocate for a Mediterranean-style diet, because it's thought that the variety of whole foods typically found in a traditional Mediterranean diet work together to promote anti-inflammatory effects. However, it’s worth remembering that the ideal composition of your diet may vary depending on the inflammatory process involved. For example, if you carry a lot of extra weight, you may benefit from more protein in your diet, because protein promotes a process called thermogenesis, which helps with weight management and hormonal control. Similarly, a food that may typically work to reduce inflammatory symptoms for most people may have the opposite effect if you happen to have an intolerance or allergy. Even the act of eating is a pro-inflammatory one, so allowing the gut time to rest between meals by adopting an 'eating window' may prove helpful. Here are more foods that may reduce inflammation: Olive oil Olive oil is a key component of the Mediterranean diet and a rich source of beneficial monounsaturated fats. Oil described as 'extra virgin' is minimally processed and retains more protective plant compounds – known as polyphenols – than standard olive oil, which may be effective against inflammation and pain. As a guide, aim to include 1-2 tbsp oil in your diet daily. Fatty fish, including salmon, trout and sardines Fatty varieties of fish, such as salmon, trout and sardines, supply long-chain omega-3 fatty acids that have potent anti-inflammatory properties. Aim for at least two portions (140g cooked weight) weekly. Unsalted nuts These are a source of omega-3 fatty acids, although in the less active short-chain form. Walnuts and their oil are especially valuable. Colourful fruit and vegetables Leafy greens, berries and avocado contribute beneficial plant compounds, which help lessen the effects of inflammation. Include at least five portions of different fruit and vegetables in your diet daily, and choose from a variety of colours like dark green, orange, yellow, red and purple. Non-starchy vegetables and wholegrains These provide fibre and slow-releasing energy that helps stabilise blood sugar and insulin response. We describe these foods as having a low-glycaemic index (GI). Combining these with healthy fats and lean protein reduces the glycaemic load of a meal, which helps stabilise blood sugar levels. Ever wondered which foods cause inflammation? Highly processed or refined foods These are easily broken down by the body and rapidly absorbed, which means they may cause spikes in blood sugar and, as a result, trigger insulin. They can also be of low nutritional value and easy to overeat. Examples include white rice, bread, pasta and processed foods, all of which have high glycaemic load. Foods high in fat and sugar These are associated with reduced gut health and can disrupt the beneficial bacteria that live there. This can lead to compounds known as endotoxins passing into the bloodstream and triggering an inflammatory response. Deep-fried foods Foods rich in trans fats and saturated fats increase inflammation, especially in those who are overweight or in the obese category. Processed seed and vegetables oils These are rich in omega-6 fatty acids and early research suggested that too many of these omega-6 fats may have a pro-inflammatory effect. More recent findings suggest this is not quite as clear-cut as was originally thought, but because our modern diets contain a lot of them, it may be valid to minimise our intake and focus instead on foods rich in omega-3 fatty acids. Read more about seed oils and their role in our diets. Processed meat Higher consumption of meats such as bacon, sausages and salami is associated with increased inflammation, especially for those who are overweight. Alcohol Although low to moderate consumption of alcohol, most notably red wine, may offer benefits, consistently high consumption may trigger inflammation. Does the anti-inflammatory diet work for weight loss? Obesity is an inflammatory condition in which excess fat causes overproduction of inflammatory chemicals. It's referred to as a 'silent' condition because it takes place without pain. In time, this may lead to systemic inflammation, metabolic syndrome and, eventually, type-2 diabetes. Following a calorie-restricted anti-inflammatory diet comprising low-GI foods, wholegrains, legumes, nuts, seeds, fish, olive oil and colourful fruit and vegetables may be effective both for weight loss and reducing problematic weight around your middle, known as belly fat. Do anti-inflammatory diets work for weight loss? We all have a unique immune system that responds to circumstances differently, so the effects of any diet will vary from person to person. Other factors include the level of compliance with the diet and your commitment to making positive change. With this in mind, it's important that any diet takes account of your personal likes and dislikes and lifestyle, because for long-term effect, you'll need to be compliant for life. You should also remember that the inflammatory process is complex, and for this reason most of us find a multi-pronged approach best for managing symptoms. An anti-inflammatory diet may form part of this approach, but may not switch off inflammation on its own. That said, evidence suggests that for some people, the right diet may indeed ease symptoms or act as a valuable complement to medical or physical interventions. In addition to the food you eat, you should also consider other aspects of your lifestyle that influence your immune system. One such factor is light exposure: 80 per cent of our immune system is under the influence of the circadian rhythm, and with modern lifestyles exposing us to more artificial light, including increased screen time, it may be worth reviewing your daily habits. With this in mind, be sure to get outdoors during daylight hours, especially in the morning, and reduce screen time in the evening. Stress, low levels of physical activity, smoking and lack of sleep also promote inflammation. Is an anti-inflammatory diet for everyone? Generally speaking, the healthy principles on which an anti-inflammatory diet is founded makes this way of eating beneficial for everyone, regardless of whether or not they suffer from an inflammatory condition. This is because the diet promotes blood sugar control and ensures adequate dietary fibre, ‘healthy’ fats, lean protein and plenty of colourful fruit and veg rich in protective plant compounds. A note on ‘anti-inflammatory’ claims In both Great Britain and the European Union, the term ‘anti-inflammatory’ is not an authorised health claim; this means no commercially sold food may carry this claim on its food label. This article is not intended as medical advice. Although diets may be effective in easing symptoms and aiding day-to-day management, it is important for anyone with a chronic inflammatory condition to follow a comprehensive treatment plan that's been approved and is overseen by a GP or registered health practitioner. Now try: Top 10 anti-inflammatory foods Why are Mediterranean foods so healthy? What is the intermittent fasting diet? Which is the healthiest fish? Oily fish: types, benefits and how to eat All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Can removing these everyday foods from your diet help your acne?
Can removing certain foods help clear your skin? Explore the link between diet and acne – learn which foods may worsen breakouts, which support healthy skin, and how nutrition can play a powerful role in achieving a glowing, acne-free complexion.
Acne. It’s one of those things that almost everyone deals with at some point—especially during the teenage years. In fact, around 85% of people aged 12–25 experience it at some point. But despite how common it is, figuring out how to treat it can feel like navigating a maze. Topical creams, cleansers, antibiotics, supplements… the options are endless – and often pricey. But what if the secret to clearer skin lies not in your bathroom cabinet but in your fridge? Let’s dive into the connection between diet and acne, and explore whether ditching certain everyday foods could help you glow from the inside out. Next, check out how to eat your way to fabulous skin, find out how to stop spending money on collagen supplements and 10 cheap ways to get enough fibre. What is acne? Acne isn’t just about having a few spots – it’s a medical condition. It happens when your pores and hair follicles get clogged with oil and dead skin cells, leading to inflammation, excess oil production, bacteria buildup and breakouts. It can show up as: Blackheads and whiteheads Red bumps (papules) Pimples Painful cysts And it doesn’t just affect your face, your chest, back, and shoulders can be affected too. Acne can linger for weeks or months, with the risk of scarring and pigmentation and it’s not just skin-deep – it can really impact your confidence and mental health. Common triggers include: Hormonal changes (puberty, periods, pregnancy) Excess oil production Dead skin cell buildup Bacteria in pores Diet (especially dairy and sugary foods) Stress Certain medications Heavy makeup or skincare Genetics How does diet affect acne? Growing research shows that diet can influence the severity and frequency of acne. It’s important to distinguish between foods that trigger or worsen symptoms and those that cause acne outright – because the root causes are usually internal (genetics, hormones, some medications), but diet can act as a powerful external factor. What the research says Research has shown that diets high in sugar, fried foods and dairy are linked to more acne than those following a more whole foods diet. A study showed a clear connection between dairy consumption and acne, particularly with milk. The researchers concluded that individuals who consumed dairy were more likely to experience acne than those who didn’t. While dairy often takes the spotlight, it’s worth noting that high-glycemic foods like white bread and sugary snacks can spike blood sugar levels quickly. This can lead to increased production of insulin-like growth factor 1 (IGF-1), a hormone that stimulates oil glands and contributes to inflammation – two key players in acne development Foods that may worsen acne symptoms Fizzy drinks, sweets, pastries White bread and refined carbs Fast food and fried snacks Milk and some dairy products Milk chocolate Foods that may help calm your skin Wholegrains, legumes, and vegetables (these are low-GI) Omega-3 rich foods such as salmon, flaxseeds, walnuts Antioxidant-rich fruits like berries and citrus Zinc-containing foods such as pumpkin seeds and chickpeas Probiotic foods like yogurt, kefir and fermented vegetables Can supplements help acne? Healthy skin starts from within and certain vitamins can give your complexion a boost. These nutrients help with everything from collagen production to protecting against environmental damage. Here are some of the most important ones: Vitamin A: Helps skin renew and repair. It helps maintain the integrity of the skin barrier and can reduce the appearance of fine lines. Found in foods like sweet potatoes, carrots, and spinach. Learn more about vitamin A. Vitamin C: A powerful antioxidant that supports collagen synthesis and helps heal blemishes. It’s found in citrus fruits, berries, broccoli and peppers. Explore vitamin C-rich foods. Vitamin E: Known for its ability to protect skin from UV damage and keep it soft and supple. It’s abundant in nuts, seeds and plant oils. Read more about vitamin E. Vitamin K: Supports wound healing and may help reduce dark circles. It’s found in leafy greens like kale and spinach. Discover more vitamin K benefits. Biotin (Vitamin B7): Helps maintain healthy skin, hair and nails by supporting keratin production. Eggs, nuts and seeds are good sources. See our review of the best biotin supplements. When should you see a doctor? If your acne is more than just a few spots or if it’s affecting your confidence it’s worth chatting with a GP or dermatologist. You should seek help if: You have painful cysts or nodules Over-the-counter treatments aren’t working You’re dealing with scarring or pigmentation Acne is causing emotional distress You’re pregnant or breastfeeding and need safe options Medical treatments for acne aim to reduce oil production, inflammation and bacterial growth. Here are some commonly prescribed options: Topical retinoids: Help unclog pores and promote skin renewal Topical antibiotics: Reduce bacteria and inflammation Oral antibiotics: Used for moderate to severe acne Hormonal treatments (for women): Help regulate hormones that trigger acne So, can diet improve acne? Acne is complicated and there’s no magic cure. But if you’ve tried everything and still feel stuck, looking at your diet might be the missing piece. For some people, cutting out dairy can lead to noticeable improvements. It’s not guaranteed, and more research is needed, but the evidence so far is promising. And in a world full of expensive creams and confusing advice, making a few simple changes to your plate might just be the most empowering step you can take. Now try... What is psoriasis? 6 benefits of castor oil and how to use it What is a low-GI diet? Low-GI breakfast recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
15 things you didn't know about cholesterol
Discover everything you need to know about cholesterol and how to limit its impacts on your body
Cholesterol is a word that often sparks concern, but how much do you really know about it? You might know it’s bad to have high cholesterol – but how can you tell if yours is too high? Or perhaps you’ve heard some foods are bad for your cholesterol – but did you know some foods can lower your levels too? While many associate cholesterol with heart disease and dietary restrictions, there’s much more to the story. Understanding cholesterol is about more than just avoiding certain foods. It’s a complex topic that involves genetics, lifestyle, and your overall health. Knowing your numbers and following expert advice can help you take control of your cholesterol and protect your heart. Here are our surprising facts about cholesterol you might know, from its essential role in the body to the latest advice on managing your levels. 1. Cholesterol is essential for life Nutritionist Kerry Torrens says, ‘It may come as a surprise to learn that cholesterol is essential for health.’ Cholesterol is a fatty, waxy substance found in every cell of the body. It’s vital for forming cell walls, producing hormones such as oestrogen and testosterone, making vitamin D, and generating bile to help digest fats. Much like salt or carbs, it can be excessively demonised but without cholesterol, our bodies simply wouldn’t function properly – so the key is knowing the difference between the so-called ‘good’ and ‘bad’ cholesterol. 2. Your body makes most of its cholesterol Kerry explains, ‘Around 75% of cholesterol is made in the liver, with the rest coming from the food we eat.’ This means that even if you cut out all dietary cholesterol, your body would still produce what it needs for essential functions. 3. Not all cholesterol is ‘bad’ Cholesterol travels through the blood in particles called lipoproteins. Kerry explains, ‘What determines if cholesterol is ‘good’ or ‘bad’ isn’t the cholesterol, but the type of lipoprotein that transports it.’ Low-density lipoprotein (LDL) is often labelled ‘bad’ – this moves cholesterol from the liver and carries it all over the body, so high levels mean the LDL can get deposited and can lead to plaque build-up in the arteries. High-density lipoprotein (HDL) is considered ‘good’ as it does the reverse: it helps remove excess cholesterol from the blood, transporting it back to the liver. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/10/GettyImages-1683371553-aabd819.jpg" width="2131" height="1407" alt="Illustration of normal levels of cholesterol (yellow balls) in a blood vessel. Cholesterol is a lipid, a fat-like substance. High blood levels of LDL (low-density lipoprotein) cholesterol compared to HDL (high-density lipoprotein) cholesterol are thought to raise the risk of atherosclerosis, the build-up of fatty deposits on artery walls. This is a major cause of heart attack and stroke" title="Normal level of cholesterol in blood, illustration" /> 4. High cholesterol is often symptomless Most people with high cholesterol will not experience any symptoms. This can feel concerning if you’re worried about having high cholesterol, as the first sign may be a heart attack or stroke. The good news is that cholesterol can be measured by a blood test – you might be eligible on the NHS once you’re after 40. There are also certain signs that may indicate you might be at risk, including lifestyle and diet factors such as being overweight or obese, having a diet high in saturated fats or ultra processed foods. In rare cases, advanced familial hypercholesterolemia can cause visible signs, such as yellowish deposits on the skin or around the eyes. 5. Total cholesterol isn’t the whole story For years, the focus was on total cholesterol, but experts now advise looking at the breakdown and knowing what this means. You can have a ‘normal’ total cholesterol but an unhealthy balance of LDL and HDL, so it’s important to understand all your numbers. Put simply, you want to keep your LDL low and HDL higher. 6. High cholesterol affects more than half of UK adults Whilst it may be trending to worry about protein or supplements, high cholesterol is a dangerous issue that affects a huge proportion of the population. About 53% of UK adults have cholesterol levels above the recommended amount. This makes high cholesterol one of the most common health concerns in the country. Perhaps surprisingly, it is greater among women than men. 7. Age and gender influence cholesterol levels Cholesterol levels tend to rise as we age, hence why we see levels peak in older segments of the population. After menopause, women often experience an increase in LDL cholesterol, making older age and post-menopausal women particularly at risk. The section of the population with the highest prevalence of raised cholesterol was women aged 55-64, where 79% had raised cholesterol levels. 8. Your genes play a role Your unique mix of LDL and HDL depends on your genes, as well as diet and lifestyle. If high cholesterol runs in your family, you may be genetically predisposed to elevated levels. Familial hypercholesterolaemia is a genetic condition that can cause dangerously high cholesterol from a young age. 9. Foods high in saturated and trans fats raise cholesterol Red meat, butter, processed meats, fast food, and tropical oils such as coconut oil are all high in saturated or trans fats, which can increase LDL cholesterol and overall heart disease risk. Replace some of these in your diet with unsaturated fats (found in avocado, olives and oily fish) to benefit your heart, and aim for no more than a third of the fat in your diet to be from saturated forms. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/10/GettyImages-1338279624-6510a4b.jpg" width="2121" height="1414" alt="Cropped shot of young Asian woman carrying a shopping basket, shopping for fresh organic fruits and vegetables in supermarket. Close up of her hand choosing avocados along the produce aisle. Making healthier food choices" title="Cropped shot of young Asian woman carrying a shopping basket, shopping for fresh organic fruits and vegetables in supermarket. Close up of her hand choosing avocados along the produce aisle. Making healthier food choices" /> 10. Refined carbohydrates can also increase cholesterol It’s not just fat you need to watch. Diets high in refined carbs, such as white bread, pastries, and sugary foods, can elevate insulin and lead to the production of LDL cholesterol, therefore increasing your levels of bad cholesterol. 11. Some foods help lower cholesterol Oats, barley, beans, pulses, nuts, seeds, and foods rich in unsaturated fats, such as olive oil and oily fish, can help lower LDL cholesterol. Plant stanols and sterols, found in avocados and fortified foods, can block cholesterol absorption in the gut. Aim to eat two portions of oily fish per week – the omega-3 fatty acids they contain may help lower harmful blood triglycerides. 12. Fibre is your friend Soluble fibre, found in oats, flaxseeds, beans, and lentils, helps the body remove excess cholesterol. Oats and barley are rich in the soluble fibre beta-glucan, which forms a gel that attaches to cholesterol and inhibits its absorption. Kerry suggests that ‘a daily intake of about 3g of beta-glucan is considered an adequate amount to make a difference – that’s three servings of oats or barley per day’. A diet high in fibre is recommended for anyone looking to manage their cholesterol. 13. Exercise can improve your cholesterol profile Regular physical activity, including both cardio and strength training, can boost HDL (‘good’) cholesterol and lower LDL (‘bad’) cholesterol. Even a daily brisk walk can make a difference – aim for moderate, aerobic activity for at least 30 minutes most days. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/10/GettyImages-2184363243-e7fbf10.jpg" width="2120" height="1414" alt="Smiling middle-aged man dressed sporty in black leggings and blue jacket running through forest full of fallen golden leaves on beautiful autumn day." title="Smiling middle-aged man dressed sporty in black leggings and blue jacket running through forest full of fallen golden leaves on beautiful autumn day." /> 14. Smoking and excess alcohol make things worse We know smoking is bad for your health and lungs – but did you know it can impact your cholesterol levels too? Smoking and vaping lower HDL cholesterol and worsen your cholesterol balance. Excess alcohol can raise cholesterol and other blood fats, increasing your risk of heart disease and stroke. 15. Medication may be needed for some For those at high risk, or with a genetic predisposition, lifestyle changes alone may not be enough. Statins are the main medication prescribed to lower cholesterol, and your GP can help you weigh the benefits and risks based on your individual health profile.
Germ season has started! 13 foods to add to your shopping list to win the battle against winter colds and flu
Back-to-school bugs are having their moment! Give your immune system a boost with these nourishing foods
October may signify autumn leaves and pumpkin lattes, but it is also the start of coughs, colds and other nasty bugs. There are a few factors that make this time of year the turning point when sneezes and sickness rear their heads. Firstly, the seasonal shift in weather and cooler temperatures creates more favourable conditions for viruses to survive and spread. As temperatures drop, we spend more time indoors, with windows shut and the heating on. Viruses love these cosy conditions – enclosed spaces are the perfect warm breeding ground for germs. Colds and bugs can move directly from person-to-person contact, and through the air in droplets from coughs and sneezes. Viruses can also survive for hours on objects like door handles, phones, keyboards and toys. So, if you touch one of these surfaces and then touch your eyes, nose, mouth or eyes you are giving the virus a direct path into your body. Read on to find out how you can support your immune system this winter. How can food help immunity? The immune system is the body’s major protection against these bugs. It contains a vast network of cells, tissues and organs that can recognise invaders and mount a targeted response. This whole process needs fuel: protein, vitamins and minerals and antioxidants to respond and control the collateral damage. Without the right nutritional building blocks, the immune system can’t function as effectively. Diet plays a huge role in how resilient your immune system is – and that directly affects how well you fight off or even resist catching winter germs. A diet rich in whole foods, protein, colourful fruits and vegetables, healthy fats and fibre strengthens your body’s immune defences. While a diet high in sugar, alcohol and processed foods makes you easier prey for winter bugs. Below are ten delicious, practical foods (and a few tips) that help support immune function and make you less vulnerable to winter bugs. The 10 best foods for your immune system 1. Oily fish (salmon, mackerel, sardines) Oily fish contain omega-3 fats which are anti inflammatory which means they minimise inflammation and support the immune system to work well. Fatty fish also provides vitamin D in small amounts. Aim for two to three portions per week – such as baked salmon or sardines on toast for a speedy supper. 2. Bright citrus and kiwi fruit Vitamin C doesn’t stop you from catching every cold, but regular intake is linked with shorter and milder colds. Blood oranges are the real superstars of the citrus family. They contain five times the antioxidant activity of a regular orange with the same amount of vitamin C. Pop slices of grapefruit or blood orange on your porridge, or as a mid- morning snack to keep vitamin C intake steady. Remember that eating the whole fruit is better than simply drinking juice, as it contains fibre and nutrients too. 3. Oysters, beef, pumpkin seeds and legumes Zinc is incredibly important for several aspects of the immune system. When taken early in a cold, zinc appears to shorten symptom duration. Add pumpkin seeds to salads and blend beans into soups for easy zinc boosts. 4. Mushrooms (shiitake, maitake, portobello) Certain edible mushrooms contain compounds that support immune surveillance and may help your body respond efficiently to invaders. They’re also great in stews and on pizzas when the weather gets cosy. Slice and roast them with garlic and thyme. 5. Yoghurt, kefir and sauerkraut A large part of the immune system lives in the gut. Probiotics and fermented foods can help maintain a healthy microbiome and, in some studies, reduce the risk of severity of respiratory infections. A published study discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food. Live plain yoghurt with fruit is a daily winner! 6. Peppers, spinach and broccoli Vegetables deliver vitamin A, vitamin C, folate and antioxidants that support immune barrier defences (skin and mucous membranes) and cell function. Frozen veg is often just as nutritious as fresh, can be cheaper and lasts longer. Stir fries, soups and tray bakes are all good ways to use them. 7. Garlic and onions Garlic contains sulphur compounds with demonstrated antimicrobial and immune stimulating effects in studies. Regularly including garlic and onions in your diet may help general immune resilience (plus they taste good). Crush garlic and allow five minutes before cooking to maximise its active compounds. 8. Eggs and lean poultry Immune cells are made from protein. Eggs and lean poultry are also good sources of zinc, selenium and B vitamins – all useful for a robust immune response. Hard boiled eggs are a quick snack that beats sugary cereal bars any day. 9. Nuts and seeds (almonds, walnuts, chia) Vitamin E and selenium are important for antioxidant defences and immune function. Nuts and seeds are an easy way to get them. Snack on a small handful, sprinkle them onto porridge or add them to salads for crunch. 10. Whole grains and beans Fibre feeds the gut bacteria which in turn support the immune system. Having a variety of fibres (oats, whole grains, beans, lentils) helps to keep your gut bacteria happy too. Swap white rice for mixed grains and add lentils/beans to soups and stews. 11. Ginger When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers found that ginger’s potent anti-inflammatory properties were key in the root’s powers to combat a cold or flu. 12. Pomegranate Pomegranate contains polyphenols that can help treat and prevent coughs and colds. Studies have shown that concentrated amounts of polyphenol antioxidants, like those found in pomegranate juice, can reduce the duration of a cold by as much as 40%. 13. Bone broth After being unwell, your body needs nourishment to rebuild strength, restore nutrients and repair the gut. This is where bone broth comes in. It’s soothing, hydrating, rich in minerals needed for recovery. Try this simple recipe: bone broth. A note on vitamin D Vitamin D is not a vitamin, but is actually a hormone produced by the body. It is one of the immune system’s champion fighters. Your body makes 90% of its vitamin D from sunlight. As daylight shortens from September to early April, the lack of sunlight makes it difficult for your body to make the vitamin D it needs. Not getting enough vitamin D can weaken the body’s immune defences, so it’s a good idea to take a supplement. Vitamin D is also found in oily fish, egg yolks and whole milk. Eating these foods means more vitamins and minerals, a healthier microbiome, less inflammation and stronger barriers to keep bugs at bay and reduce recovery time if we do get ill. But remember, food is just one pillar. Sleep, hand washing, avoiding crowded, poorly ventilated spaces and sensible supplement use when required are equally as important. As always, the bottom line is to choose fresh, whole foods as much as possible, and to eat a wide variety of colourful (and tasty) foods. By including less ultra processed foods, you can reduce disease risk and promote healthy immune function. Further reading Back to school tips for families Healthier smoothie recipes Best vitamin D supplements | capsules, liquid, sprays, gummies Eat well for... immunity Stock Up On These Immune-Supporting Budget Foods To Survive Winter 10 of the healthiest Mediterranean recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Your 6 must-know bone facts, and the action you need to take
If you want to keep your skeleton healthy, the best time to start work is now! Our experts explain what you need to do
Our experts: Sarah Leyland, Senior Clinical Advisor with the Royal Osteoporosis Society (ROS) Dr Animesh Singh, consultant rheumatologist Jenna Hope, registered nutritionist How much thought do you give to your skeleton? For many of us, the first time we think about our bones is when we break one. Indeed, most of us dismiss bone diseases such as osteoporosis as something that only affects menopausal and older women. However it affects many more of us than we think, with one in five men and half of women over 50 breaking a bone due to osteoporosis. Some people who take certain long-term medicines as a vital part of managing other health conditions, are also at risk of weakened bones. It will probably be only if we experience repeated fractures that we realise that something is wrong - but by then action to help build up our bones is long overdue. What we need to know is that the work of strengthening our skeleton begins in childhood and continues throughout our lives. “People think that bones are dead, inert things. But they’re alive and living like any other organ,” says Sarah Leyland, Senior Clinical Advisor with the Royal Osteoporosis Society (ROS). “The bones themselves are made up of an outer shell and inside there is a honeycomb mesh structure, which is like a scaffolding. Bone cells wear away and rebuild as part of the normal turnover of bone, but sometimes this gets out of balance - more bone is worn away than rebuilt. We talk about osteoporosis as bone ‘thinning’ but it can be useful to think of the holes in that honeycomb mesh as getting bigger – more porous and less dense.” Here’s our expert guide to adopting a bone-friendly lifestyle to keep breaks and fractures at bay at any age. 1. Childhood is crucial for your bones “Childhood and the teen years are very important both in terms of bone health and also developing the habits that you carry into adult life,” says London-based consultant rheumatologist Dr Animesh Singh. "Around 80 to 90 per cent of peak bone mass - the overall strength and density of your bones - is achieved by the time you’re leaving your teenage years. This is 18 for girls and 20 or 21 for boys. When you enter adulthood, your bones are their most dense and strong. But to optimise that, you really need to be setting good habits early on,” he says. What to do: Healthy eating habits can have a huge part to play in bone health, according to registered nutritionist Jenna Hope (jennahopenutrition.com), and these can be established in childhood. “Protein, calcium, Vitamin D, phosphorus and magnesium all support our bone health. “Eating a diet based around wholefoods is typically best for bone health. Try to avoid ultra-processed, high salt, high sugar foods as these types of diets can contribute to inflammation which can over time cause accelerated bone breakdown,” she says. “Plant based and vegan diets can increase the risk of poor bone health. However, if you’re supplementing or consuming fortified dairy alternatives then it is possible to still support your bone health on these diets.” She adds that it’s recommended for everyone to supplement with Vitamin D, which helps regulate the amount of calcium in the body, throughout the winter months. The NHS advises that children over the age of one and adults need 10 mcg of vitamin D a day. Being active, doing regular exercise – anything from team sports to swimming – is also key. 2. Hormones are bones biggest helpers “Oestrogen in women is a really critical hormone in building and maintaining bone density,” says Dr Singh. However, teenage girls’ oestrogen levels can be affected by several factors including eating disorders, excess exercise and stress. “If a girl’s period is delayed or menstruation starts and then stops, that means oestrogen levels are lower and you’re not building up your bone density. So when it’s finally normalised, your body is playing catch up, laying down bone but at a slower rate.” Then during menopause the drop in oestrogen speeds up bone loss, putting women over-50 at greater risk of developing osteoporosis. What to do: “There is a class of drugs called bisphosphonates which you can take as a tablet, injection or infusion,” says Sarah. These medicines slow down the cells that break down bone, helping bones stay stronger for longer. They’re mainly used to reduce the risk of fractures in conditions like osteoporosis. The ROS advises that HRT may help to prevent osteoporosis in the years around menopause. “Women who have early menopause might take HRT to the age of 50 and then be reassessed,” adds Sarah. 3. Watch out for bowed legs in children When children have a severe vitamin D and calcium deficiency they can develop the so-called ‘Victorian disease’ of rickets. This is a condition in which bones are weak and soft, causing legs to bow outwards and leave a wide gap between the knees. There has been an increase in cases of rickets, which is linked with social deprivation, in the UK, according to NHS Wales. “The number of rickets cases is still relatively small, but studies have shown a significant number of people in the UK have low levels of vitamin D in their blood.” What to do: Treatment includes eating more calcium and vitamin-D rich food or taking supplements. Calcium is found in milk, cheese, yoghurt, green leafy vegetables and sesame seeds. 4. There are factors affecting your bones without you realising it Genetics play a key role in your skeletal health. But there are other factors, more within your control, that also have a part to play – such as medication. For instance, long-term use of corticosteroids – anti-inflammatory medicines used to treat illnesses including asthma and autoimmune conditions – can lower bone density. Sarah adds: “Breast cancer treatments that suppress residual hormones, the aromatase inhibitors, have a poor effect on bones.” Undiagnosed coeliac disease, an autoimmune condition caused by a reaction to gluten, can also lead to osteoporosis because it reduces the gut’s ability to absorb calcium. What to do: Definitely don’t stop taking your medication, but have a conversation with your GP or specialist about how you can best support your bone health while you are taking them, advises Sarah. “This may include supplements, lifestyle changes, and, if needed, bone-strengthening medicines.” “Check your risk,” says Dr Singh. “If you’re on long-term steroids, breast cancer treatments or have digestive issues, ask your doctor about your bone health.” He also advises having a bone density scan (DEXA) to show if your bones are weaker than they should be. Getting enough calcium through dairy, green vegetables and fortified food and vitamin D, from sunlight and supplements, if needed are also paramount. “Weight-bearing exercises like walking, jogging or resistance training help keep bones strong and avoid smoking and excess alcohol, as both weaken bones,” he says. 5. Signs of thinning bones are well-hidden “Osteoporosis is a pain-free condition – you don’t feel that you’re losing bone,” says Sarah. However signs that you could have the condition include a curved spine, back pain or even loss of height. “Some women get spinal fractures, where the bones in your spine become squashed down and it can change the shape of their spine,” she explains. Dr Singh adds: “These fractures can decrease lung volume – you can’t take a deep breath in because it’s so painful – and increases the risk of pneumonia.” What to do: You can check your risk of developing osteoporosis via the Royal Osteoporosis Society’s Great British Bone Check campaign. Developed by the ROS it’s a free, three-minute tool can help people understand their future risk of the disease. If you have osteoporosis or are at risk of developing it, then exercise – particularly strength-training – can play a powerful role in not just strengthening your bones, but improving overall health and balance. This, in turn, can reduce the chance of trips and falls. The ROS advises doing muscle-strengthening exercises for 20 to 30 minutes, two or three days a week. Using bands and weights, lift the most weight you can for eight to 12 repetitions; build up to three sets of each exercise (one set is eight to 12 repetitions). 6. When breaking a bone is a red flag Breaking a bone without a major accident, for instance just falling from a standing height, is a potential sign of osteoporosis, says Sarah. “Hip fractures are reflective of poor muscle mass – the way you fall is different if you don’t have that strength,” says Dr Singh. “They’re linked with higher morbidity: 20 to 30 per cent of patients will die within a year of fracturing their hip.” What to do: To find out if your break or fracture is a result of weak bones, patients can have a DEXA scan. “This measures how much bone mineral there is and then compares that amount to the average adult. You then get a sense of how your bones compare to a healthy adult,” Sarah explains. Patients receive a ‘T score’: above -1 is normal, between -1 and -2.5 shows bone loss and is defined as osteopenia, the stage before osteoporosis, and below -2.5 shows bone loss and is defined as osteoporosis. The results are then taken alongside a fracture risk assessment. Risk factors include if you’re a woman over 50, or if you’re under-50 but have coeliac disease, long-term steroid use or are a smoker. For more on the Royal Osteoporosis Society’s Great British Bone Check, visit thegreatbritishbonecheck.org.uk To learn more about the Royal Osteoporosis Society, visit theros.org.uk All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
5 red flag symptoms you should never ignore
NHS GP Dr Chintal Patel tells you when you need to seek professional advice on those little niggles
As an NHS GP, I often see patients who don’t realise that their symptoms might be serious. They delay booking an appointment with their doctor as life is busy and it’s easy to dismiss certain health changes or tell ourselves ‘it’s probably nothing’ or ‘I’ll just see how it goes’. But sometimes, these seemingly small symptoms, especially if they persist over a period of time, can be a sign of something more serious that needs prompt attention. Here are five red flag symptoms that you shouldn’t ignore. If you experience any of these, book an appointment as soon as possible with your doctor and get it checked out. If you mention any of these symptoms to your surgery, they won’t hesitate to book you in to be seen as soon as possible 1. Unexplained weight loss Are your clothes feeling looser than usual? Have you found yourself tightening your belt to the next notch? Have you lost weight unintentionally without changing your diet or exercise routine? Losing weight without trying might even feel welcome, however, if it happens unexpectedly it can be a warning sign of something more serious. Unexplained weight loss can be linked to hormone conditions such as thyroid disease or diabetes, digestive problems such as coeliac disease and certain cancers. So, if you notice you are losing weight without changing your diet or exercise routine, book an appointment with your GP as soon as possible. A simple examination, set of blood tests or scans, can help to identify what’s going on and the earlier a cause is found, the sooner it can be treated. 2. Blood in your stool or urine If you notice blood anywhere it shouldn’t be, like in your stool or urine, it’s a red flag. It might be bright red blood on wiping, or dark red to black and tar-like mixed with your stool. Blood in your stool could be a sign of piles (haemorrhoids) or an anal fissure. However, it can also be a sign of bowel cancer. You might notice associated symptoms like a change in your bowel habit or persistent abdominal pain. Blood in urine can be due to a urinary tract infection, kidney stones or an enlarged prostate in men. However, it can also be an early sign of bladder or kidney cancer. Never ignore bleeding, even if it comes and goes or seems to get better. Book an appointment with your GP as it needs to be checked out. They may ask you to bring in a urine or stool sample or refer you for a scan or further tests to exclude anything serious. 3. A new lump or bump on your body Many lumps are benign, such as simple cysts or lipomas (fatty lumps). But a new lump that’s growing, hard, fixed in place or painful should always be checked out. In particular, lumps in the breast, testicles, neck or armpits need prompt attention. They can be a sign of cancer or other conditions that need treatment. Are you familiar with checking these areas for lumps? It’s important to feel your body and know what’s normal for you, so that you can spot when something changes. Regular examination of these areas can help to identify any new lumps or bumps. Try to make it a monthly practice. If you find a lump, don’t panic: most lumps turn out to be harmless. But do see your GP as soon as possible so they can examine the lump and, if needed, refer you for a scan, a biopsy or to a specialist for further tests 4. A changing mole If you have moles on your body, it’s a good idea to check them regularly. An easy way to do this is to photograph them at regular intervals. This allows you to objectively notice changes over time that you might not pick up otherwise. If you notice any changes such as increase in size, irregular shape, darker pigmentation, itching, crusting, bleeding or any new lesions, these are all red flags. Book an appointment with your GP to get it assessed. It could be a sign of skin cancer and your GP can look at it with a dermatoscope or refer you to a dermatologist to review it. 5. A persistent cough If you have a persistent cough that lasts more than three weeks, especially if it is dry, getting worse or if you are coughing up blood – this needs checking out. A persistent cough may be a sign of asthma, other chronic lung conditions or cancer. Book that appointment with your GP as soon as possible. They will be able to examine your chest, may take some blood tests or refer you for an X-ray or further tests to investigate. The earlier we identify any problem, the easier it is to treat. If any of these changes sound familiar, don’t wait. Book an appointment with your GP and get it checked. Looking after your health now is the best gift you can give your future self. Watch more health advice from Dr Chintal on the new Good Health TikTok and Instagram channels, @GoodHealthByGoodFood.
Heartburn on the rise: experts explain why it could be getting worse
Find out why stress, poor diets and weight loss drugs are all contributing to heartburn – and tips on how to improve symptoms
Heartburn - once dismissed as an occasional inconvenience after a large or greasy meal - has now become a common complaint. Doctors are reporting more patients with reflux symptoms, pharmacies are selling record amounts of acid-reducing medications, and social media is full of people swapping top tips to reduce the burn. Globally, cases of GERD (the more chronic cousin of heartburn) have increased by a staggering 77% between 1990 and 2019. So what’s going on? The answer lies in a messy mix of modern lifestyle habits, new medications and a shift in the way we eat and move. Read on to find out more. Discover more gut health info in our Health and Nutrition section, including what to eat for gut health or how your gut and metabolism are linked. Plus, check out the worst foods for acid reflux. What is heartburn? Despite the name, heartburn doesn’t have much to do with your heart. It is caused by stomach acid travelling upwards into the oesophagus (windpipe). Usually there is a valve like muscle that’s supposed to keep acid where it belongs, but when it relaxes at the wrong time or weakens, acid can creep upwards, bringing uncomfortable symptoms including: Burning sensation in the chest or throat Acid reflux/regurgitation Pain Difficulty swallowing Throat symptoms, such as sore throat, hoarseness, a persistent cough or frequent throat clearing Bad breath Sensation of a ‘lump’ in the throat Bloating and belching Heartburn and acid reflux are essential the same – both are types of indigestion. Occasional indigestion is normal, but when it becomes frequent it can signal a more chronic condition known as gastroesophageal reflux disease (GERD), which affects one in five adults in the UK. Why are more people getting heart burn? We don’t live and eat like our grandparents did – the rise of ultra processed foods, sugary drinks and oversized portions has put our digestive systems under constant stress. Poor quality diets that are high in fat, caffeine, alcohol, fizzy drinks and sugar are common triggers for heartburn while at the same time are staples of the modern diet. Our stressful, fast paced lives mean that many of us eat late without much time to ‘rest and digest’ before going to bed. Lying down too soon after eating gives acid a green light to creep upwards. In short, our convenient but chaotic eating habits are a big driver behind rising heart burn rates. Another major factor is weight gain. Carrying extra weight, especially around the midsection, puts pressure on the stomach, which can push acid up into the oesophagus. Studies consistently show that people who are overweight or obese are more likely to experience heartburn and GERD. Those who have a BMI of more than 30 are 22% more likely, compared to 6.6% for those under 18.5. Many people are now turning to weight loss drugs to shed pounds quickly. Losing weight should, in theory, relieve pressure on the stomach but drugs like GLP-1 receptor agonists (Ozempic, Wegovy, Mounjaro etc) are in fact stirring up new problems. While they do appear to slow the movement of food through the digestive system, the slower digestion can also mean more acid staying in the stomach for longer periods of time. This increases the risk of reflux and heartburn. Some patients on these medications report nausea, bloating and acid reflux, so it’s clear these medications are adding to the rise in heartburn complaints. Stress plays a huge role too. Our modern lifestyles are filled with deadlines, long commutes and constant digital noise. Stress hormones can interfere with digestion and even cause the oesophageal sphincter to relax at the wrong times, setting off episodes of heartburn. And let’s not forget smoking, alcohol and lack of sleep – all common in todays fast paced world and all major contributors to reflux. How to prevent heartburn The good news is that heartburn isn’t usually dangerous on its own and there are plenty of ways to manage it. Adjust eating habits: smaller portions, fewer trigger foods, cutting back on caffeine and alcohol and avoiding late night meals will go a long way. Move more: staying upright after meals helps gravity do its job. Even a short walk can reduce symptoms. Be mindful of weight loss: for those on weight loss drugs, monitoring symptoms and discussing side effects with a doctor is key. Reduce stress: easier said than done, but relaxation techniques, better sleep and mindful eating can help. This means slowing down, chewing food and eating at a table instead of the sofa or hunched over a desk. How to soothe symptoms There are over the counter remedies such as antacids or alginates. Stronger acid blockers such as Proton Pump Inhibitors (PPIs) require a prescription. Some more gentle, at home solutions include ginger tea which is known to be anti inflammatory helping to ease irritation. Aloe vera juice can help coat the oesophagus and reduce irritation. Bananas and oats are both alkaline foods that can help neutralise stomach acid and liquorice root (DGL) is thought to increase mucus in the oesophagus creating a protective barrier against stomach acid. So, why is heartburn on the rise? Heartburn’s rise isn’t just about spicy food or too much coffee – it’s about the way we live now. A mix of poor diets, modern medications, stress and lifestyle habits are pushing acid reflux into the spotlight. Whether it's the regular takeaways, the weight loss jabs, or late-night scrolling that keeps you awake, the truth is heartburn has become a cultural symptoms as much as a medical one. And while it may not be a glamorous subject, paying attention to what and when you are eating might just be one of the smartest health moves you can make. Now try... How to avoid indigestion What to drink for acid reflux Do you have a food intolerance? Probiotic foods to support gut health Jo Williams is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on X @nutri_jo. 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.
Histamine intolerance: the mysterious health condition that millions suffer from and can’t be tested for
If you experience confused and increasing symptoms that can’t be easily explained, read on. A change to your diet could be all that’s needed
It has symptoms that vary and only sporadically appear. There is no reliable test to diagnose. Some experts doubt whether it even exists while others claim it’s hugely under-diagnosed. Searches on this topic have increased by 200 per cent over the past 10 years, while exploring HealthTok will give you a glimpse into the frustrations facing people trying to establish a diagnosis or understand exactly what they can and can’t eat. Or – even more problematically – what they can drink, when alcohol, caffeine, citrus juices and energy drinks are off the table. So what is this mysterious condition? The issue is histamine. Many people have heard of this natural chemical, found in all of us, in association with allergic reactions. But histamine also plays a key role in the immune system, digestion and communication between cells. While your body produces histamine, you also consume it through your diet: some foods are naturally high in histamine, while others can trigger the release of histamine in the body or make it harder to break down. If your body cannot break down histamine efficiently, the chemical can build up and trigger a range of symptoms. This is known as ‘histamine intolerance’. What causes it and what are the symptoms? Histamine intolerance is not the same as a food allergy. Instead, it is often due to a deficiency or reduced activity of an enzyme called diamine oxidase (DAO), which is responsible for breaking down histamine in the gut. Symptoms of histamine intolerance can be wide-ranging and sometimes mimic allergies. Common signs include headaches, flushing, itching, hives, nasal congestion, sneezing, digestive discomfort such as bloating, nausea, or diarrhoea, and even more general symptoms like fatigue or brain fog. Some people may also notice skin rashes, joint pain or worsening of menstrual symptoms. These symptoms can vary in severity and may not always appear immediately after eating high-histamine foods, making it difficult to pinpoint the cause. If you regularly experience these symptoms and suspect they might be linked to your diet, it may be worth considering whether histamine intolerance could be a factor. What are the health risks? Consuming high-histamine foods can cause more than just mild discomfort for those who are sensitive. When histamine builds up in the body, it can contribute to more persistent health issues. For some, this includes chronic headaches or migraines, ongoing digestive complaints, and recurring skin problems such as hives or eczema. High histamine levels have also been linked to anxiety, insomnia, and difficulty concentrating, as well as worsening symptoms of hay fever or other allergies. In certain cases, hormonal changes can make histamine intolerance more noticeable, particularly during puberty or perimenopause. Poor gut health or medications that interfere with histamine breakdown can also increase your risk of developing symptoms. Because histamine is involved in so many bodily functions, having too much can affect your overall wellbeing and quality of life. It is important to note that the reaction to high-histamine foods can be highly individual, and not everyone will experience the same symptoms or severity. Can changing your diet help manage symptoms? Foods that are typically high in histamine include those that are fermented, aged or processed. Examples are cured meats like bacon and salami, aged cheeses such as cheddar and parmesan, and fermented products like sauerkraut, kimchi, soy sauce, miso and vinegar. Fish that has not been gutted quickly after being caught, as well as canned or smoked fish, are also high in histamine. Other foods such as tomatoes, aubergines, avocados, spinach, mushrooms and dried fruits contain significant amounts of histamine. Even leftovers and foods that have been stored for a while can develop higher histamine levels due to bacterial activity. Understanding which foods are high in histamine is essential if you are sensitive to it or have been experiencing unexplained symptoms after eating. Many people with histamine intolerance find relief by following a low-histamine diet. This involves reducing or avoiding foods that are high in histamine or that trigger its release in the body. Fresh, unprocessed foods tend to be lower in histamine, so choosing fresh meat, fish that has been gutted quickly and choosing your fresh fruit and vegetables carefully is recommended. Cooking and eating foods soon after buying them, rather than relying on leftovers, can also help keep histamine levels down. A low-histamine diet is not intended to be a long-term restrictive solution, but rather a way to help identify which foods trigger symptoms and to manage your overall histamine load. Over time, and with the support of a dietician or nutritionist, you may be able to reintroduce some foods and discover your personal tolerance levels. Some foods, such as onions, apples and blueberries, are thought to have natural antihistamine properties and may be helpful additions to your diet. By keeping a food diary and noting symptoms, you can work towards a balanced approach that reduces discomfort without unnecessary restriction. What else can you do to help your health? The starting points are to avoid problem foods and monitor your symptoms with a food diary to identify patterns and potential triggers. It is also important to consider other factors that can influence histamine levels, such as stress, hormonal changes, and gut health. Working with a healthcare professional or registered dietician can help you create a personalised plan that meets your nutritional needs while supporting your wellbeing. With awareness and careful management, you can reduce your histamine load and improve your quality of life. By understanding which foods to avoid, adopting practical kitchen habits, and seeking professional support when needed, you can take positive steps towards managing histamine intolerance and feeling your best. Further reading What are high histamine foods? Top 20 low histamine foods What is a low histamine diet? Do you have a food intolerance? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our terms and conditions for more information.
There are 67 signs you might be entering perimenopause. What should you do about it?
Unusually bloated, having sleep issues, or crying unexpectedly over the smallest of things? You might just be perimenopausal...
If you’ve been unusually bloated, can’t seem to get a full night’s sleep, or you’re suddenly crying at dog food adverts, you might – just might – be perimenopausal. According to the Balance app, there are 67 possible symptoms of this life phase, ranging from night sweats and brain fog to itchy skin, joint pain, and – yes – excessive wind. But how can we be expected to keep track of such a lengthy and varied list of symptoms? And to what extent are they reliable indicators of perimenopause, or could something else be going on? More importantly, what – if anything – should you do about them? What is perimenopause and why is it important? Perimenopause refers to the years leading up to menopause, when hormone levels begin to shift and the menstrual cycle becomes irregular. It typically starts anywhere between your late 30s and early 50s, though most experience it in their mid-to-late 40s. Unlike menopause – defined as 12 months without a period – perimenopause is more like a hormonal prequel. It can last 4 to 8 years, though for some, it lingers even longer. According to the NHS, symptoms may begin gradually and intensify over time. People usually associate the menopause transition with a decline in oestrogen, but it’s actually progesterone that tends to reduce first, while oestrogen for people in their forties can experience peaks of over 3x that of people in their thirties. Whilst some people have a seamless transition to menopause, the hormone fluctuations can impact nearly every system in the body. Is it perimenopause — or something else? Here’s the kicker: having some of the 67 symptoms doesn’t automatically mean you’re perimenopausal. Many signs – like fatigue, bloating, or low mood – are nonspecific and can be triggered by stress, poor sleep or even diet. But if you’re noticing clusters of symptoms, especially alongside changes in your menstrual cycle, it could be time to consider the perimenopause lens, particularly if you’re over 40. Women’s Health specialist Katy Bradbury says, “Many women arrive at my clinic having been told they’re in perimenopause by the doctor based on a standalone FSH or AMH blood test, but the literature suggests that diagnosis should be based on assessment of symptoms.” Frustratingly, though perhaps not surprisingly, the evidence, and our understanding of the physiology of perimenopause only really began to gain traction in the 1990s and some guidelines may benefit from being more inclusive. The NICE guidelines do state that symptoms alone are enough to begin treatment, especially for those over 45, without needing hormone testing. However, it also states irregular menstrual cycles and vasomotor symptoms (aka hot flushes) as the main identifying symptoms, despite the literature suggesting that these symptoms are often associated with later stages of perimenopause. The top tell-tale signs to watch for Endocrinologist and menopause researcher Dr Jerilynn Prior, says that perimenopause can be diagnosed if you develop three of the following nine symptoms, when you haven’t previously experienced them, and differential diagnoses have been ruled out: Changes to your period, such as becoming heavier at the onset, or longer flow Shorter menstrual cycles (less than 26 days) Sore, swollen or lumpy breasts Mid-sleep waking Increased menstrual cramps Onset of night sweats New or increased migraine headaches New or increased PMS mood swings Weight gain without changes in diet Other signs include dry eyes, vaginal dryness, breast tenderness, joint pain and a sudden drop in libido. Even symptoms you wouldn’t associate with hormones – like electric shock sensations, dizziness or gum problems – can crop up for some. NHS worker Gemma (43) said “I was expecting hot flashes because that’s what everyone talks about, but nothing prepared me for the premenstrual rage, the loss of confidence and the insatiably itchy ears in the middle of the night”. Why so many symptoms? Hormones don’t just regulate reproduction – they have receptors all over the body. As oestrogen begins to fluctuate, it impacts the brain, gut, bones, skin, bladder and more. Meanwhile, progesterone drops (affecting sleep and mood) and testosterone declines (impacting energy, libido and muscle tone). What’s tricky is that oestrogen doesn’t just gradually decline in perimenopause – it spikes and crashes, sometimes dramatically, and from day to day. It’s this instability that causes the rollercoaster effect of symptoms, and some researchers liken perimenopause to adolescence in reverse, or a second puberty. What can you actually do about it? Not everyone needs treatment. If your symptoms are mild and manageable, you may prefer to simply observe. But if they’re affecting your quality of life, there are plenty of options – from lifestyle to medical to complementary. 1. Get your foundations right Nutrition, movement, rest and stress reduction are your first line of defence. Eat a whole-food, blood-sugar-balanced diet Prioritise protein and healthy fats to support hormone production Get regular movement – especially resistance training to protect bone and muscle Prioritise restorative sleep and stress regulation “This is about replenishing our body battery which has been wearing down over the years with societal expectations, conditioning and being a people-pleasing high achiever, so you can’t bio-hack your way out of a body that’s running on empty,” says Bradbury. “Perimenopause is your body asking you to slow down, refuel, nourish yourself and tune in.” 2. Hormone Replacement Therapy (HRT) For those who are really struggling, HRT is the most well documented medical treatment for hot flushes, night sweats, vaginal dryness, and mood swings. The British Menopause Society suggests it is safe for most people under 60 or within 10 years of menopause. Modern HRT usually includes: Oestrogen (patches, gel, spray) Progesterone (capsules or IUS/coil) Testosterone (sometimes used off-label for low libido and energy) Work with a GP or menopause specialist to tailor your options. CBT (cognitive behavioural therapy) has also shown benefits for sleep and mood, according to NHS guidance. 3. Complementary approaches While less researched, many find relief in: Herbal remedies like black cohosh, red clover or ashwagandha Acupuncture Yoga and breathwork Mindfulness or somatic therapy Remember that the menopause wellness industry is big business, and what works for one may not work for another because it depends on your individual underlying imbalances/drivers. This is where personalised integrative healthcare can be extremely helpful. Is perimenopause a ‘condition’ that needs treating? Here’s the take home: perimenopause is natural, not pathological. But that doesn’t mean it’s a walk in the park. On one hand, the drive to normalise menopause helps reduce stigma and empowers people to seek support. On the other, there’s a risk of over-medicalising something that’s not a disease. The key is choice. You don’t have to suffer. You don’t have to “power through.” And you don’t have to take HRT if it doesn’t feel right. But you deserve access to information, support and dignity through the transition. So if you’re reading this and wondering if the changes you’re feeling are hormonal, the answer might be yes. And now you know: you’re not alone and you’re not broken. You’re in a transition that deserves care, not dismissal. Further reading: Best supplements for perimenopause – to support transition through the menopausal years What is perimenopause? What is menopause? Menopause diet: what to eat All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.