10 wellness influencers on the gifts they’ll be giving this Christmas
What do health and fitness experts choose for the people they care about?
Are you stumped about what to buy your friends and family for Christmas this year? Many of us are keen to give loved ones something different, swapping the usual boxes of chocolates and beauty gift sets for presents with more meaning. And in the midst of the cost of living crisis, giving handmade presents is to be encouraged. We’ve asked health, fitness and wellbeing experts for their favourite Christmas presents to help people feel good, stay active and be well into 2026. The nutritionist Registered nutritionist and author Rhiannon Lambert, whose upcoming book The Fibre Formula is due out in March (rhitrition.com), advises giving a sweet treat with a difference. “For the chocolate lovers in your life, good-quality dark chocolate (around 75% cocoa tends to contain more naturally occurring antioxidants) can make a gorgeous Christmas gift. “As a self-confessed dark chocolate fan, it’s something I always love to receive. Beyond tasting wonderful, darker chocolate varieties contain naturally occurring compounds such as flavanols, which may offer antioxidant benefits and could play a role in supporting heart and brain health.” The wellbeing GP London-based NHS GP Dr Gareth Patterson spreads good gut bacteria along with cheer at Christmas. “Fermentation kits are a fun, approachable way for people to support their gut health,” he says. “Making things like kefir, kimchi or sauerkraut at home sounds complicated, but a simple kit removes the guesswork. It’s a great conversation starter, and once people try it they often keep it up because the results taste good and contain those beneficial live cultures.” He also gives mindfulness or meditation app subscriptions. “It’s a genuinely supportive gift, something that helps people feel calmer day to day without being overwhelming.” The dermatologist Dr Thivi Maruthappu, the UK’s first dual-qualified dermatologist and nutritionist, and author of Skinfood: Your 4-Step Solution to Healthy, Happy Skin (drthivi.com), recommends Dirtea mushroom coffee, £38, and matcha, £48 (dirteaworld.com). “I'm obsessed with Dirtea, it’s a delicious and energising way to start the day without that anxiety and slump that caffeine can bring. The coffee is made of a 'superblend' of mushrooms to help with focus and concentration, and both are also high in antioxidants for extra skin-loving benefits.” The family food guru “A great gift is a really decent all-round kitchen knife," says registered nutritionist Rob Hobson, author of the books Unprocess Your Life and Unprocess Your Family Life. “People rarely buy one for themselves, but it makes prepping fresh ingredients so much easier and is a quiet way of supporting healthier habits. “You can also buy knives for children with little holes for fingers, which is a great gift for a parent and child to get them both cooking.” The women's health advocate The ‘gift of knowledge’ is the preferred present of dietician and performance nutritionist Dr Linia Patel. “I love to give a subscription to a health or food magazine – whichever you think they’d like most,” says the author of Food for Menopause. “A cooking class is also a wonderful experience,” she adds. “And cooking from scratch is something we all need to get better at doing.” The dietician “I love to make gifts such as homemade lime pickle, jams and chutneys, homemade apple crisps, crackers and flavoured nuts," says registered dietician Priya Tew. "In a world where we buy so much, people seem to really love the homemade touch.” The immunity expert “My go-to gift each year is a bottle of truly exceptional extra virgin olive oil,” says Dr Jenna Macchiochi, author of Immunity: The Science of Staying Well. “Not the supermarket standard, but a beautifully produced, high-polyphenol oil from a farm that prioritises freshness, early harvest and regenerative practices. As an immunologist, I love giving something delicious that’s also grounded in genuine science. High-quality olive oil is naturally rich in polyphenols with anti-inflammatory, antioxidant and longevity-supporting properties. “Oleocanthal gives that distinctive peppery 'catch' in the throat, and both compounds contribute to the metabolic and cardiovascular benefits associated with the Mediterranean diet. It’s always a hit because it’s thoughtful, suitable for everyone and encourages a small daily ritual that supports wellbeing.” The home exercise expert Personal trainer Caroline Idiens recommends the classic Christmas gift of bath salts. “They have amazing anti-inflammatory benefits and help provide some relaxation,” she says. Her pick is The Z's Bath Salts, £56, by Dreem Distillery. For staying active during the colder months, Caroline recommends running gloves. “Running gloves are essential if, like me, your hands suffer when exercising in the cold.” The osteopath “A good night’s sleep is so important for your wellbeing so I love my silk eye mask," says osteopath Nadia Alibhai. "I take it with me whenever I travel and they’re a great gift as they’re so light.” “A rebounder is a great gift too, as they're easy and fun, but also beneficial for lymphatic drainage, for helping joints and for strengthening bones," she says. "They’re great for cardiovascular exercise too. I’d choose a brand that’s small enough to be easily stored away.” The dentist “I really like water bottles as a present,” says dental implant surgeon Dr Vikas Prinja. “They’re so useful, and a nicer one than you’d usually buy for yourself makes a good gift. Hydration has a direct impact on oral health: when someone is dehydrated, saliva flow drops, and saliva is one of the body’s most important natural defences against plaque, irritation, acidity and bad breath. “A really effective stocking filler is an SPF 50 lip balm,” he adds. “The lips have almost no natural UV protection and dry out faster than any other skin on the face. Keeping them protected supports the soft-tissue barrier around the mouth.” Read more... Christmas gift recipes The best Christmas hampers to buy in 2025 10 Christmas gifts that give back Best budget Christmas gifts for foodies – all under £15 Quick Christmas gift recipes Edible gift recipes The best Christmas gifts to buy for foodies – food, drink, gadgets, homewares and more 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.
Five signs you're already experiencing burnout (and how to fix it)
Think you might be suffering from burnout? Find out the tell tale signs to look out for, and get expert tips on how to combat it
We are living in trying times. With hustle culture forcing us to work harder than ever, social media piling on the pressure, a constant barrage of information on how to be our healthiest selves and the rising cost of living, it’s no wonder we may be feeling a sense of burnout. We’ll highlight the key signs to be aware of so that you can identify potential burnout. We’ll also offer some tried and tested expert tips on how to deal with it. Burnout is a state of emotional, mental and physical exhaustion brought on by prolonged or repeated stress. Burnout has the potential to affect us all. A recent survey reported that the risk of burnout remains present, with 34% of adults experiencing high/extreme levels of pressure or often/always feeling stressed in the past year. In the USA, a study showed that 66% of employees experienced burnout last year. In the UK, we are also heading towards winter, with reduced daylight and colder weather. Autumn has even been described as ‘burnout season’ as many people feel less motivated and energised. For many end of year deadlines loom, increasing workloads and changing routines, so the autumn and early winter period naturally increases burnout potential. When feeling this way, we can turn to comforting ourselves with sugary and ultra processed foods, but these can unfortunately lead to getting stuck in a cycle of sugar crashes and further cravings. Working on managing these cravings and consciously including more protein with our meals can help us to feel fuller with more stable energy levels. What are the common signs of burnout? Though we are all different in how we respond to chronic stress, there are some key signs to watch out for: Physical signs Exhaustion is a key early sign, general fatigue and ‘running on empty’ when you wake up, sleep difficulties, craving sugary food and ultra processed foods (UPFs), pain such as headaches and musculoskeletal pain, and chronic health issues which can include respiratory and gastrointestinal issues. Emotional signs Emotional exhaustion is a key symptom, as is depersonalisation (feeling detached from yourself and disconnected from your experiences). Feeling more cynical and not getting a sense of personal accomplishment are also usual. A general sense of feeling stressed, irritable and not feeling you can cope are common. Cognitive signs Reduced cognitive performance, reduced work efficiency and performance, commonly described ‘mental fog’ when trying to get things done, and difficulties with executive functions (including processing information, memory, focus and productivity). Is there a test for burnout? There is no objective test for measuring burnout, the symptoms can be self-rated on the Maslach Burnout Inventory (MBI). Many physical signs of burnout can overlap with other issues such as depression or insomnia, so it is important to consider signs across all domains. Who is most likely to suffer from burnout? Whilst burnout can affect anyone, research tells us that some groups are more susceptible. Women tend to experience burnout more often than men. For example, in Sweden rates of burnout for working men were 10% but for working women this figure was 16%. For clinicians in the USA, rates of burnout for men were 22.7% but for women was 39%. Interestingly, age also affects risk of burnout – with being aged 55+ reducing burnout risk for those clinicians in the USA. In Canada burnout symptoms in men decreased with age, but for women more burnout was seen in those aged 20-35 and 55+. In the UK there has been a reported increase in those aged 18-44 needing to take time off work for stress, but a decrease in those 45+. This may be influenced by the different demands we face depending on our age (such as caring responsibilities, study and work pressure). Job roles can lead to varying levels of stress, as can working arrangements, with more employees being asked to return to long commutes and shared office spaces. For example, research in the USA showed that teleworkers experience less burnout than non-teleworkers. The time of year also plays a role, with the shorter daylight hours and extra tasks and activities in the run up to Christmas, and certain jobs can also increase in busyness with the last fiscal quarter. There are also external factors such as global conflicts and stress from the political climate that contribute to chronic stress. How to stop burnout? Prevention Ideally, we want to prevent burnout from happening in the first place. This means putting in place daily habits such as: Recognising the changing seasons and that shorter days do disrupt our body’s regular rhythm. Rather than ignore or fight this we can embrace the seasons and naturally slow down, adjusting from a period of focus/drive to a season for recharging. We see animals do this in nature, but we humans seem to resist it! Prioritising sleep, rest and wind down time, trying to go to bed and wake up at the same times, and less screen time before bed. Ensuring regular breaks from screens, turning off notifications on devices after a certain time, having boundaries on working hours. Getting outdoors when there is daylight, to boost your vitamin D levels. Nourishing our bodies with nutritious food including meals rich in protein, vegetables, healthy fats and wholegrains. Protein in particular helps to sustain fullness and stop the high-sugar and UPF energy crash. Prioritising your social connections, as this helps to prevent burnout. If you are currently in burnout If you recognise the signs of burnout now, give yourself permission to make some small practical changes today that cover physical, cognitive and emotional domains: Slow the pace down – there will be things in your diary you can postpone or pace to add in some rest time, goals to rollover to next year, workloads that can be reduced or delegated. Set boundaries – this could be about the time you finish work or check emails/phones, and ensure time away from screens. This frees up time for rest, activities you enjoy and seeing family/friends. Be kind to your body – this could be through gentle exercise such as walking or stretching, going to bed earlier, and eating nourishing food including protein, vegetables and wholegrains. So, should you be worried about burnout? Burnout is triggered by prolonged stress, and leads to a sustained state of exhaustion, reduced effectiveness and emotional detachment. Signs include fatigue, brain fog, irritability and craving quick energy fixes. Research suggests that younger adults and women are more vulnerable to burnout, and the colder, darker months also bring a higher risk thanks to shorter daylight and increased workloads. But the good news is that burnout is manageable – by spotting the signs early, prioritising rest, eating well, setting boundaries and building gentle routines to take care of your body, you can prevent burnout and/or help yourself recover. Now try... What is burnout? 10 diet and lifestyle tips to help manage stress Top 10 mood boosting foods How to get the energy for a workout How to avoid burnout podcast 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. Dr Laura Keyes is a Clinical Psychologist working therapeutically with young people and adults. Laura worked in the NHS before setting up her private practice to support people local to Bedfordshire, Dr Laura Keyes & Associates Ltd. She is passionate about normalising help seeking and collaborating with her clients to understand and improve their mental health, achieve their potential in life and develop self-worth and self-acceptance. Her specialist area is assessing children and adults for ADHD and Autism, and providing therapy around neurodiversity related-issues.
Are these ‘magic potions’ a magic bullet for your health? Or just overpriced juice? Our nutritionist investigates what’s worth your money and what’s not
Wellness shots might seem like a modern phenomenon, with rows of colourful little bottles now packing out fridges in shops and cafes. But taking tonics and elixirs is nothing new, as Ayurvedic and Chinese herbal medicines show us. Since there have been people, it seems, there have been people wanting to feel better. Finding ways to improve athletic performance, enhance the immune system, give us more energy, reduce anxiety, heighten focus and alertness and generally optimise how we function is something that is important to many of us. But we prefer it to be easy, right? And that’s where modern wellness drinks slot in: quick, convenient and ready-made with the promise of ticking those boxes. There are a few different categories of wellness drinks aimed at different people. Exercisers are targeted with recovery shots; people with gut health issues can try pro- and pre-biotic drinks; for stress and relaxation there are CBD-infused drinks; vitamin shots for immunity; herbal extracts for perimenopause and brain-boosting shots containing adaptogens. But do they actually live up to their promises and, if so, should we all be drinking them? Let’s have a look at the evidence to see if they’re worth the money and – most importantly – are they safe? Recovery drinks There is definitely a lot of evidence that nutrients can help performance and recovery after exercise. Some shots on the market contain caffeine to give an energy kick or beetroot for a source of nitrates, shown to aid blood flow and respiration. Electrolytes can help rehydration and amino acids – such as leucine and isoleucine – can help muscle soreness. Look for these ingredients in your drink, but also be aware that getting the effective dose is important. A lack of regulation in the market means that, unfortunately, there is very little reassurance that these drinks actually contain what they say they do. For example, studies show that, to see an effect on muscle recovery, between 2 and 10g of leucine or isoleucine would be needed. Some people are what we call non-responders to caffeine, meaning that no amount of caffeine will provide a stimulant effect. But for other people the effect is very strong, so they may very well notice an improvement in performance but overdoing the caffeine can cause problems with sleep, anxiety and tremors. Sensitivity to caffeine will vary from person to person, and although caffeine in moderate amounts is generally safe, the recommended limit is 200mg in a single dose of caffeine. But if your drink isn’t third-party tested, you can’t rely on what’s on the label actually being in the drink as this industry isn’t regulated. The cost of these drinks is also a consideration: bear in mind that you could make your own coffee, get amino acids from any foods that contain protein, or make your own electrolyte drink from juice, water and a pinch of salt. That will end up costing you much less money and not a great deal more effort, but for some convenience is king here. Immunity shots Boosting your immune system has risen in public consciousness since Covid, with the immunity shot arriving at around the same time. They usually contain vitamins B12, D and C which are necessary for a functioning immune system, and ingredients like lemon, turmeric or ginger which are known for their anti-inflammatory and anti-oxidant properties. Despite the evidence that these ingredients can be beneficial for health, there is very little evidence that immunity shots actually improve the immune system. One reason for this is the low bioavailability (absorbency rates) of some of these beneficial compounds. For example, curcumin, the active ingredient in turmeric, has very low bioavailability and is best absorbed in the presence of peperine, a substance found in black pepper. Without this addition you may not be getting any benefits from the turmeric at all. Again there is also the cost factor: there is very little difference between adding a spoon of turmeric, ginger and grind of pepper to your orange juice (or indeed having them in a curry) which will cost an awful lot less than the £2 you might spend on one shot. Gut health shots Generally a gut health shot will contain prebiotics (to feed your healthy gut bacteria) and/or probiotics (to introduce more of these ‘good’ bacteria). The latter may be in the form of fermented drinks like kombucha (made from tea) or kefir (made from milk). These naturally occurring probiotics have been shown to benefit the bacterial profile of the gut which may potentially strengthen the gut barrier function, reduce inflammation and improve metabolism. It is important that fermented drinks contain “live” bacteria to be effective, so look for this on the label. However, there is very little regulation of these drinks so it is very difficult to know how many live bacteria your probiotic has, and therefore how effective it is likely to be. You can also ferment these drinks cheaply at home. Relaxation drinks One of the most popular ingredients in wellness drinks, CBD is a non-psychoactive ingredient from the cannabis plant and has been shown to be effective in managing pain, but also to have a calming effect and potentially to reduce anxiety. However these drinks are again unregulated and a study by the Food Standards Agency (FSA) found that nearly half of the CBD products tested didn’t contain the amount they stated and four of the soft drinks didn’t contain any measurable amount at all. Additionally, the same study found that some contained high levels of heavy metals and other harmful compounds. While this may not be too much of an issue if you have them on occasion, regular consumption may cause health risks. CBD is fairly novel and so caution is advised as there is very little evidence of long-term effects at all as of yet. This is why the FSA also advises a maximum daily limit of 10mg of CBD. Brain boosters Caffeine is the most well-known brain booster – it has been shown to increase cognitive function, especially alertness and vigilance. Between 38 and 400mg a day is thought to be the sweet spot between maximising benefit and minimising risk. However, as mentioned above, individuals may have different sensitivities and too much caffeine can be a problem. If caffeine interferes with sleep or increases anxiety then the negatives can far outweigh the positives. Adaptogens are herbal substances that may reduce stress and fatigue, and improve cognitive decline in older adults, among other things. These include ginseng, ashwagandha and lion’s mane mushrooms, and extracts of these often pop up in wellness teas and coffees. Although there is evidence to suggest that they may confer benefits, in practice the effects may be too subtle to notice. Menopause shots With a rise in menopause awareness, there has been a rise in menopause related products to match. From collagen shots to vitamin drinks there is no shortage of things you can swig to reduce menopause symptoms. While there are most definitely benefits to getting all the nutrients you need, there seems to be a premium attached to anything with “meno” in the name. A cheap multivitamin that costs around £5 for a month might do exactly the same as a menopause shot that costs £2 per day. Collagen has been shown to be beneficial for skin and bone health, although there is limited evidence to show that commercial drinks make a difference. The other consideration is which symptoms are causing you most trouble: different supplements are useful for different symptoms. Find out more here. The bottom line… While there is definitely evidence that ingredients in wellness drinks can be beneficial to health, it is difficult to know how much of the active compounds you are actually getting in the individual drinks. Eating a healthy balanced diet containing anti-inflammatory foods like fruits, vegetables, spices and pulses may be more beneficial than topping up with a shot, although the placebo effect is powerful and can’t be dismissed.
Do you have bad gut health? This tell-tale symptom will show you
Did you know your gut health can affect your immunity, digestion, energy levels, mood and overall well-being? No surprise then that many of us are increasingly fascinated by what makes a ‘healthy’ gut. But how can you tell if yours is ‘healthy’ or not? Could one tell-tale symptom hold the answer…
A growing body of evidence supports the importance of gut health to our overall wellbeing. This is because what goes on in the gut is linked to many other organs and systems in the body. For example, the gut is in direct contact with the brain (known as the gut-brain axis) and is also an integral part of our immune system. This means our gut is not only responsible for digesting food and absorbing nutrients, it can lead to a host of other symptoms too, from altering our mood to influencing how many colds we get. If you’re feeling bloated, most of the time, then listen up, because your body could be telling you that your gut is not as ‘healthy’ as it could be. This is because regular abdominal bloating can be a sign of too much gas in your system. If you experience regular bloating, say it happens every day from lots of different foods and drinks, it suggests the food you eat isn’t being digested properly, and instead is fermenting in the gut and producing lots of gas. One reason for this is that the balance of bacteria that are known to live in the gut may be less favourable. Remember not all bloating is caused by an unhealthy gut, for example, drinking lots of fizzy drinks can cause bloating, occasionally, as can gulping your food too quickly so it may be helpful to keep a food diary to see how relevant this is for you. Discover more about gut health with the Good Food guide to digestive health, or try some of our gut-friendly recipes and the best probiotic foods. Here's some other ways to tell if your gut might not be as healthy as it could be… 1. You’re suffering excessive wind Everyone passes wind (the average is around 25 times a day), but if you’re finding you have a lot of wind, it’s another sign that excess gas is being produced in the gut. As humans we can’t digest fibre, so we rely on good gut bacteria to digest it for us. If we don’t have the right balance of bacteria in the gut – a condition called dysbiosis – the breakdown of certain foods can be affected, causing lots of gas to be produced. 2. You’re having loose stools If your poo is soft, mushy and quite watery it is often referred to as ‘loose stools’. If you have three or more episodes of loose stools in a day, this is called diarrhoea. This is a sign that food is moving through the digestive system too quickly and may be due to an infection, medication you are taking, extreme stress or inflammation in the gut. Certain foods – depending on the individual – may also cause loose stools as will some food intolerances or too much alcohol. 3. You’re constipated Constipation is when food moves too slowly through the gut. Constipation is often caused by dehydration and not moving around enough, so it can often be easily fixed by drinking more fluids and engaging in gentle exercise. However, it can occasionally be caused by a long-term problem with the muscles in the gut. Read more about constipation 4. Unexplained chronic fatigue Feeling mentally and/or physically tired can be another indicator of poor gut health, it suggests there may be an imbalance in the bacteria that live in your gut. 5. Poor skin health Many common skin conditions, including atopic dermatitis and rosacea, have been linked to imbalances in the gut and even healthy skin ageing may be connected to the balance of your gut microbes. 6. Carb cravings How healthy your gut is can influence the amount you crave certain foods, especially carbs and sugars. This is because poor gut health, can influence the hormones that control your appetite, the reward pathways that are triggered by eating as well as your mood. Likewise, eating lots of sugary foods can influence the balance of bacteria in the gut, and potentially lead to a condition called SIBO (small intestinal bacterial overgrowth) where bacteria that normally live in the large intestine overgrow into the small intestine. This can lead to digestive issues and discomfort including bloating, diarrhoea and pain. How can I improve my gut health? A healthy gut often depends on the bacteria that live in it. We call this community of microbes the gut microbiome, it is responsible for digesting food, producing vitamins and hormones, and other compounds to fuel our cells. A healthy microbiome trains our immune system and reduces inflammation. But for the microbiome to be healthy we need to have a wide variety of useful bacteria and not too many harmful bacteria. If this balance is off, then we may start to see the side effects of an unhealthy gut. Follow these practical ways to improve the levels of good bacteria in your gut. 1. Eat fibre-rich foods The useful bacteria need fibre to live on, so we need to make sure we eat a diet full of fruit, vegetables, pulses, nuts and wholegrains to provide plenty of variety. The bacteria can also benefit when we eat fermented foods like yogurt and sauerkraut. Learn more about fermented foods 2. Look at your sleep schedule Good bacteria thrive in a gut that is well rested so if your sleep schedule is disrupted it can really affect the balance of your microbiome. Research shows that even one night of poor sleep can cause a reduction in a useful type of bacteria called lactobacillus. Having a good routine in place can really help improve the quality and duration of your sleep. Disruption to sleep and the circadian rhythm can impact the balance of the bacteria in the gut. 3. Do some exercise Exercise has also been shown to improve gut health and there can be added benefits if done in nature. It isn’t just food that brings us into contact with good bacteria – all living things that we encounter has its own microbiome. For example, taking a walk through a park means you come into contact with lots of healthy microbiomes from trees, soil, grass and plants, compared to walking along a busy road with lots of buildings and traffic. There is also evidence that contact with animals can improve our gut microbiomes, so having a pet – particularly a dog that you walk outside in nature – can have a beneficial effect on gut health. 4. Seek professional advice It’s important that if you do think you might have a gut health problem you speak to a doctor or healthcare professional – especially if symptoms persist for more than a few days for no obvious reason. Further reading: How to avoid indigestion Eating for IBS Home remedies for constipation What are probiotics and what do they do? Best probiotic supplements Have you implemented ways to improve your gut health? What worked for you? Share your experiences in the comments below. This page was reviewed on 13th October 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 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.
Living with ADHD: The truth behind diagnosis
Find out what happens when you and your loved ones are diagnosed with ADHD, tips to help with daily life, plus some 'superpowers' we should be celebrating
‘ADHD. Moderately severe’. When I first read the psychiatrist report confirming my son’s diagnosis of Attention Deficit Hyperactivity Disorder three years ago, my stomach lurched. The letters stared aggressively back at me from my screen. I became fixated on the ‘D’ for disorder. No one wants to read that their child has a ‘disorder’ even if you’ve suspected it for years. If I’d known then what I know now, I would have taken the diagnosis in my stride. Since then, two more ‘ADHDers’ have entered my life, along with all the chaotic brilliance these ‘disordered’ beings bring to the party. One is my stepson. The other is me. We need to work out if this is an IQ issue For years, we were called into my son’s primary school to discuss his constant mild disruption in class. By year six, his teacher was fed up with him, but she also lacked any affection towards this kind, charismatic little boy. When she announced he would ‘really struggle at secondary school’, I cried. When she followed it with ‘We need to work out if this is an IQ issue,’ I was speechless. I followed the suggestion to get his IQ assessed but it was a waste of money. I knew there was nothing wrong with his intelligence. Instead, ADHD was flagged. More private assessments ensued. ADHD was confirmed. From there, I witnessed ADHD dominoes. Reading my son’s psychiatry report was like looking at myself. I understood where his brain had come from. Not long after, my teenage stepson met my son. They were matched on energy, social skills, charisma, enthusiastic interrupting, as well as the leftfield thought patterns that lead to an entrepreneurial way of thinking. ADHD has hit the mainstream To anyone concerned about diagnosis for themselves or their children – you are not alone. Somewhere between 2.5 and 3 million people in the UK have it. The surge in diagnoses and prescriptions has been rapid. One BMJ study found that the number on medication has increased hugely in the last five years. Greater awareness has led to greater acceptance and understanding. Yes, ADHD does come with challenges. Living with someone who has it can require super-human levels of patience. Tiredness, boredom… anything can trigger hyperactivity that is often loud and disruptive. Getting an ADHD teenager to school can feel like a Herculean task. Nothing gets done in order. Everything gets lost. My son is currently attempting to do his art homework (unprompted, a win!), yet he has lost every bit of kit I bought him four weeks ago. However, like any spectrum, there are degrees to which it impacts your ability to function every day. For some people it can have debilitating consequences. For others it’s more subtle. There are different types and people generally have a varying blend of hyperactivity, inattentiveness and impulsivity. A ‘mercurial mind’ For the individual who has this type of brain, it is tiring. My loving parents, with no clue about ADHD in the 1980s and 90s, always generously described me as having a ‘mercurial mind’. I often start a sentence with a question about one thing and end up talking about something very different. I rarely wait for an answer because my brain has moved on. If I do get an answer, I must physically concentrate to listen to it. And in between starting and finishing that sentence I will probably have misplaced something and will then need to spend many wasted minutes looking for it. Don’t read out instructions to me. Never verbalise directions. This is a complete waste of time. My brain can’t compute more than two things in a row, and if someone tries to list things, it shuts down and I get irritated. I struggle to follow films because my mind wanders. Now, I ask my partner who patiently pauses without judgment. He’s something of a hero. Short-lived but big emotions My least appealing ADHD trait is that I’m quick to anger – a problem caused by emotional dysregulation. Big emotions are effectively a response pattern which often occurs when the values of the person with an ADHD brain are compromised. Personally, feeling belittled or patronised will set me off, as will being taken for granted. Unfortunately, taking your parents for granted is the birthright of most teenagers, but mine are often on the receiving end of my short-lived fury. Next follows shame for my incontrollable emotions, then overcompensating and over-apologising. Epic parenting. Social skills, charisma and resilience It’s important to recognise that lives do not fall apart with an ADHD diagnosis. There is so much that is beneficial about having this somewhat tiring brain. For example, it’s virtually impossible to hold onto anger or a grudge. This is quite definitely a superpower. My son and stepson might lack ordered thinking, but more than make up for it with warmth and conversational skills. Negative thoughts dissipate quickly. They have their worries and preoccupations like everyone, but there is remarkable resilience and an ability to move on. A different view of the world Another strength is creativity. A brain that pings all over the place inevitably looks at the world a bit differently. How refreshing in a society that needs more risk takers and entrepreneurial thinkers. Whilst the ADHD brain switches off when faced with things it finds dull (less helpful during GCSEs), it fixates on the stuff it finds fascinating and as a result becomes exceptionally good at them. A brain type, not a disorder? Society needs to rethink the way it looks at ADHD. To me, and thousands more, it’s just a brain type. There’s nothing wrong with us. Society has evolved around us in a way that doesn’t suit. I’d hazard a guess that any Stone Age humans with ADHD-type brains were probably handy at skills like hunting and problem-solving. They weren’t required to sit at a desk staring at spreadsheets. Or to study for SATs exams at 10 years old. The unfair wealth divide impacting diagnosis There are now more than half a million people awaiting NHS assessment. With diagnosis comes self-acceptance and the restoration of confidence. Unfortunately, owing to the overwhelmed NHS, the waiting lists are long. Sometimes years. During bouts of insomnia, I reflect on the countless children who will be disadvantaged by this. My ADHD child and stepchild are highly intelligent, articulate and interesting individuals who were, to an extent, failed by their schools, written off as merely disruptive and unacademic. This is not the fault of the education system. A National Audit Office report last year outlined the UK’s SEN system is financially unstable and in need of urgent reform. Medications and management At present, as many as 75% of adults with the condition are thought to be undiagnosed. Worryingly, it risks becoming a class issue owing to the cost of private assessment and struggle to find NHS support. For us, the cost runs into hundreds per year for medication, prescriptions and assessments. Medication isn’t for everyone. What’s important is having strategies that work for the individual. I have developed coping mechanisms that involve myriad lists, for instance. I don’t like seeing my son medicated because he loses an element of his much-loved spark, but it enables him to fit into this constrained world. Sad, perhaps, but necessary for now. I’ve researched diet, to find out it is important. Advice is that ADHD-supportive diets should include plenty of protein, omega-3 fatty acids and complex carbohydrates, while avoiding sugary foods. But which teenager doesn’t eat sugary foods? What does the future look like? So, what can you do if you believe your child may have ADHD? My advice would be to get them on an NHS waiting list – even if they’re very young. Whilst many can navigate the early years successfully, life becomes harder when they hit secondary school and demands ramp up. My belief is that society needs to reconsider the way it thinks about ADHD. To quote Steve Jobs in Apple’s 1997 Think Different Campaign; “Here's to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They're not fond of rules. And they have no respect for the status quo… the people who are crazy enough to think they can change the world, are the ones who do.” Here's to the mercurial mind. Now try... What is ADHD? 10 diet and lifestyle tips to help manage stress 15 foods to boost your memory and focus What to eat before an exam All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The filthiest appliances in your kitchen
Here’s where dirt and germs hide in the kitchen – and an appliance expert’s tips on how to tackle each grimy situation.
We don’t mean this personally, but your kitchen is filthy! Even well-kept households often have build ups of dirt, grease and bacteria – especially in hard-to-reach parts of kitchen appliances and tools you might not think to clean so regularly. Researchers have found that kitchens are among the places in the home which are the most heavily colonised by bacteria, and where we’re likely to be exposed to the broadest diversity of microbes. Despite the presence of these unwelcome guests, only 17 per cent of households polled in one survey claimed to clean their fridge monthly or more often – and the same problem of under-cleaning extends to other appliances. Below are some of the most popular kitchen appliances and their specific vulnerabilities to dirt and germ buildup. We’re here to help, not worry you, so we’ve included expert cleaning tips for each type. What are the worst offenders? The fridge From a microbe’s perspective, your fridge is a vast and varied habitat. From door seals and shelf corners to neglected containers and the food itself, there are all sorts of places for microbial life to flourish. The mix of cool, freezing cold and hot (at the rear) areas throughout these appliances provide ideal living conditions for an assortment of germs. In one study, illness-causing bacteria from the listeria family were found in 15 per cent of homes, and their favourite spot turned out to be the refrigerator meat drawer. If you’re going to prioritise cleaning one part of the fridge, make it this drawer (and remember you must never store other foods in the same compartment). “Mix vinegar and water into a solution and wipe this onto your fridge’s shelves and drawers – this will kill any germs and neutralise any lingering odours,” suggests Isabella Forgione, a small appliances expert at AO. “Wipe this solution onto the door seals too, as dirt and crumbs love to get right into the hidden nooks.” The oven According to research from Beko, cleaning the oven is Britain’s most dreaded chore. One in three respondents to the brand’s survey said this is a task they tend to put off – which is unfortunate, given that toxins produced by certain bacteria such as staphylococcus and bacillus cereus can survive the high cooking temperatures inside these appliances. Forgione would like to reassure you that cleaning your oven – and getting rid of those unwanted germs – is easier than you might think. “A brilliant little hack is to mix bicarbonate of soda with a dash of water to form a paste. Smear this paste over your oven’s greasy patches, allow this to work its magic overnight, then simply wipe this off with a damp cloth the following day,” she says. “This will save you buckets of time as the bicarbonate of soda breaks down any stubborn grime without the need for scrubbing. “You can also douse your oven shelves in your bath with hot water and a scoop of washing powder for a couple of hours, which will allow the grease to lift off far easier.” The washing machine You’d hope that a washing machine would be a haven of cleanliness, but these appliances are unfortunately prone to harbouring germs. Their diverse surfaces provide a complex environment for microorganisms, from the rubber door seals (which often harbour mould) to internal components prone to the development of ‘biofilms’ (slimy communities of microbes). In other words, washing machines can contain a lot of life forms that you wouldn’t necessarily want on your clothes. Thankfully, there are some simple ways to improve your washer’s cleanliness. “Once a month, run the machine on an empty cycle using the hottest wash setting,” Forgione advises. “Pour white vinegar into the drum and add bicarbonate of soda to the detergent drawer. This action will clear away any detergent buildup and freshen up the drum, should it have any lingering odours. “It’s also a good idea to wipe down your washing machine after every wash – focus on the rubber seal around the door and leave this slightly ajar to air the drum,” she says. The dishwasher If you want to feel better about your home’s scent, try typing ‘dishwasher smells’ into Google and look at the autocomplete options. My favourite popular query is ‘dishwasher smells like wet dog’. These appliances do have a tendency to develop nasty odours. It’s usually down to a gradual buildup of food residue, grease or limescale within the dishwasher, resulting in the presence of stench-causing compounds such as dimethyl trisulfide and methanethiol. Forgione recommends rinsing your dishwasher’s filter frequently to prevent buildups and blockages, as well as giving the appliance a monthly deep clean. “Empty it before placing a bowl of white vinegar on the top rack, and then run the dishwasher on a hot cycle to cut through grease or limescale," she says. “Next, sprinkle a layer of bicarbonate of soda across the base of your dishwasher and run this on a short cycle to deodorise the appliance.” Food prep and cleaning utensils They’re not exactly appliances, but it’s well worth noting that some of the utensils we use for food prep and cleaning are potential hotspots for germs and dirt. Scourers and washing up sponges are some of the worst culprits. Studies have found that these cleaning tools can contain and spread dirt, as well as cleaning it. Viruses and bacteria (some harmless, others pathological) are commonly found in their spongy or fibrous structures. During use, synthetic sponges and scourers are also prone to shedding microplastics (small particles) which may be toxic and dangerous to long-term health. Some hygiene experts flatly advise against the use of sponges and scourers, due to the potential health risks. Chopping boards are another danger zone. Ones with a smooth, hard surface are generally the most resistant to dirt or germ buildup, whereas softer boards with a textured surface are more vulnerable. However, as any chopping board becomes scratched or damaged through use, it gets trickier to clean and less hygienic. You might be tempted to soak it, but it’s generally recommended to wash and scrub a chopping board with very hot water and washing liquid instead. If there are significant scratches or other imperfections in your chopping board, it’s time to replace it. Cleaning tips and tricks... How to clean an oven How to clean a dishwasher How to clean a BBQ How to clean a microwave How to clean a coffee machine How to clean an air fryer How to keep your kitchen clean
Why is gut health so important? And how to improve yours…
Registered nutritionist and gut health expert Tracey Randell explains what it really means to have a healthy gut and suggests ten ways to improve yours
Scientists have discovered that the trillions of bacteria that live in our gastrointestinal tract don’t just process the food we eat. These bacteria help our body to stay healthy and well. But what does it mean to have ‘good gut health’, what does it feel like and what can you do to improve the health of your gut? Read on to learn more. Discover our top tips for digestive health. Also, check out some of our delicious gut-friendly recipes, from satisfying soups and salads to kimchi and kefir, including a whole range of delicious plant-based options. What is the gut microbiome? Your gut is the home to trillions of bacteria, viruses, yeasts and other microorganisms, these are known as your gut microbiota. Emerging research suggests the microbiota, along with its collection of genomes (set of genetic material), together referred to as the microbiome, may well be as influential to your health as your inherited genes. Each of us has a unique microbiome, with the diversity and abundance of the flora influencing our general health. Often, a reduced diversity in gut flora is seen in people with certain conditions such as irritable bowel syndrome (IBS) as well as metabolic disorders like obesity and type 2 diabetes. Everything we eat and drink influences our delicate internal gut ecosystem. How we manage stress, how much or little we exercise, the environment we live in, the medications we take and even our genetics may all have an impact. In turn our gut health influences the following: Immunity – the gut microbiome plays a role in regulating our immune system. Alterations in gut bacteria may lead to autoimmune disorders and raised levels of inflammation. Brain health – the gut microbiome may affect how our brain works. Gut cells and the microbiome produce brain chemicals called neurotransmitters such as serotonin and GABA which may influence your mood. Nutrient absorption – the gut microbiome is crucial for the digestion and utilisation of nutrients. Macronutrients and micronutrients, including the B group of vitamins, are important producers of energy, and they also play a role in regulating our metabolism and mood. How do I know if my gut is unhealthy? There are a number of signs that may suggest this, including one or more of the following: Upset stomach – processing food and eliminating waste challenge an unhealthy gut. Symptoms may include excessive flatulence, bloating, constipation and diarrhoea. Unintentional weight changes – an unhealthy gut impairs regulation of blood sugar, absorption of nutrients and storage of fat, which may result in unintentional weight fluctuations in some people. Skin irritation – some studies suggest that inflammation of the gut may contribute to skin irritation and conditions such as eczema by causing ‘leaking’ of certain proteins. Frequent infections – 70 per cent of your immune system resides in your gut so if your gut health is compromised it’s likely your immunity will be too. Fatigue – nutrient absorption can be compromised by poor gut health and this may result in poor energy and tiredness. Ten ways to improve your gut health Diet changes 1. Eat insoluble AND soluble fibre to promote the growth of beneficial gut bacteria. These fibres act in different ways, the insoluble variety found in wholewheat and wholegrains provides bulk to your stools, allowing them to pass more easily, whilst your gut bacteria ferment soluble fibres found in oats, fruit and vegetables. Both types of fibre promote a healthy gut. 2. Reduce sugar intake – a diet high in processed sugar and refined foods may increase inflammation, this may decrease the amount of beneficial gut bacteria. 3. Eat a rainbow of fruit and vegetables – colourful fruit and vegetables provide polyphenols, these are plant chemicals that promote gut health. Studies suggest that by eating 30 different plant foods each week you may help increase the diversity of the microbes in your gut. This isn’t as difficult as it might sound because fruit, vegetables, nuts, seeds, herbs and spices all count. 4. Include fermented foods – when fermented foods are included regularly in your diet, they may provide benefits such as improved digestion. However, fermented foods are not right for us all and if you have a histamine intolerance you may need to limit or avoid them. 5. Use herbs and spices in your meals – herbs and spices are rich in plant compounds, like polyphenols, which may have a positive effect by stimulating gut bacteria and increasing the production of beneficial short chain fatty acids. 6. Reduce ultra-processed foods (UPFs) – highly processed foods are likely to contain low levels of fibre and high levels of additives and emulsifiers, which negatively affect the gut. Aim to swap UPFs for less processed foods, for example swap low-fat fruit flavoured yogurts for whole milk plain yogurt and fresh fruit. Lifestyle changes 7. Work to manage stress levels – stress may slow or disrupt the digestive process. This can lead to maldigestion and prompt the growth of undesirable bacteria, increase intestinal permeability and alter the balance of the gut microbiome. 8. Limit alcohol intake – alcohol changes the ratio between beneficial bacteria and pathogenic. Find more tactics to cut down your alcohol intake. 9. Stay physically active – moderate exercise boosts the level of gut microbes, producing a substance called butyrate. This has many health benefits, including helping to curb hunger and improve digestion. 10. Prioritise sleep – poor sleep can disrupt the balance of gut microbes and lead to poor gut health. Work to improve your sleep with these practical tips. If you are experiencing gut issues speak to your GP because a specialist diagnosis may be required. It is advisable to refer to your GP or a registered dietician before making any significant changes to your diet. Enjoyed this and want to know more about gut health? Read these…. Why eat 30 plant foods a week? Top 10 probiotic foods to support your gut health Does gut health affect weight? How does diet affect gut health? How to avoid indigestion Top 8 foods for better digestion How do you support your gut health? Comment below and let us know… This page was reviewed on 17 July 2025 by Kerry Torrens Tracey Randell is a qualified nutritionist (MBANT) and Institute for Functional Medicine practitioner (Dip BCNH, IFMCP, CNHC). She lectures at the nutrition college where she trained on various subjects including IBS, coeliac disease, the gut-brain axis and food intolerances. She also offers postgraduate training to other healthcare professionals. 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 to do now to help prevent SAD this winter
A fifth of us suffer seasonal low mood, and early autumn is the best time to put in place counter measures. Here’s how…
As the nights draw in and summer begins to feel like a distant memory, it’s common for many of us to feel our mood slightly dip. But for some, this seasonal slump is more than just ‘winter blues’ from saying goodbye to sun-dappled days and long, light evenings. Seasonal Affective Disorder (SAD) is a type of depression that follows a predictable yearly pattern, appearing as daylight hours shorten in autumn and winter. Around 1 in 20 people in the UK experience SAD, according to the NHS, with symptoms including persistent low mood, fatigue, oversleeping, cravings for carbohydrates, and a loss of interest in things you normally enjoy. While it can peak in December and January, doctors say the smartest approach is to act now – in early autumn – to help build resilience before symptoms actually appear. “Prevention is always better than cure,” says psychiatrist Ioana Rotaru. “Being prepared as early as possible helps offset some SAD symptoms. Plus, the nature of depression means that we often lose motivation to make changes, and our mind can lead us into a spiral of ‘what’s the point’. Taking preventative action before the symptoms set in can reduce the intensity.” So, what can you do now to support your mood through the darker months? We asked three experts – a psychiatrist, a GP and a nutritionist – to share their best advice. What causes SAD? Scientist don’t yet know the exact cause, but current research highlights a strong link to a lack of sunlight. After all, light is our body’s strongest circadian cue, influencing sleep-wake cycles and hormone production. Less light exposure means more melatonin (the sleep hormone) and less serotonin (the ‘happy hormone’). “Sunlight exposure directly impacts serotonin levels,” adds Rotaru. “Studies show we tend to have higher serotonin on bright, sunny days, regardless of temperature.” There are also behavioural factors at play. “In colder, darker months, people tend to go out less, exercise less and socialise less. That withdrawal can create a cycle that deepens low mood,” Rotaru adds. 7 tips to support your mood this winter 1. Hack your serotonin with food While nutrition can’t cure SAD, it can help stabilise mood and energy. Registered nutritionist Zara Hiridjee says it all starts with serotonin production. “Serotonin is synthesised from the amino acid tryptophan, found in foods like eggs, turkey, salmon, tofu and nuts,” she explains. “But tryptophan has to cross the blood-brain barrier, where it competes with other amino acids. If you eat protein alone, the competition is high, and relatively little tryptophan gets through. Pairing it with complex carbohydrates – say, scrambled eggs on wholegrain toast, or salmon and quinoa salad – it changes the balance of circulating amino acids, allowing more tryptophan to enter the brain.” 2. Feed your gut and balance your blood sugar About 90% of serotonin is produced in the gut, so a diverse diet matters. “Aim for 20-30 different plant foods per week to encourage the gut bacteria to produce short-chain fatty acids and neurotransmitter precursors that can positively influence mood,” says Hiridjee. “That includes beans, lentils, nuts, seeds, vegetables and wholegrains. Adding fermented foods like kefir or sauerkraut also supports healthy bacteria.” Blood sugar stability is equally important. “If you start the day with something high in refined carbohydrates, say a croissant or white toast, you’ll get a rapid glucose spike, followed by a sharp dip,” Hiridjee warns. “That dip can trigger fatigue, irritability, cravings and even anxiety-like symptoms. To avoid that rollercoaster, meals should combine complex carbohydrates, protein and healthy fats like oats with Greek yoghurt, berries and nuts; or a wholegrain wrap with hummus, vegetables and chicken. Fibre is critical too, it slows digestion, feeds the microbiome and supports more stable energy release.” 3. Prioritise vitamin D and other key nutrients From October to March in the UK, the body can’t make vitamin D from sunlight. “Low vitamin D is linked to fatigue and low mood,” says Hiridjee. “I recommend most people start with a safe daily dose of 10micrograms (400 IU), though some people may benefit from more depending on their individual needs.” Omega-3 fatty acids from oily fish like salmon or sardines also supports brain cell function, while B vitamins (particularly B6, folate and B12) are crucial for neurotransmitter pathways. Magnesium, zinc and iron contribute to resilience against fatigue and low mood, too. 4. Step outside for light and movement Light is the most powerful external cue for our circadian rhythm, our body’s internal clock. With changes in light exposure, this impacts our body’s melatonin production, meaning that our sleep/wake cycle is disrupted. “This can affect your mood due to changes in our energy levels and ability to concentrate,” explains Rotaru. “Sunlight exposure on the skin produces that Vitamin D, that plays an active role in brain health and serotonin activity.” Outdoor light is many times stronger than indoor lighting, even on a grey day. “Even aiming for 30 minutes of daily exercise, five days a week can help to uplift mood,” says Dr Semiya Aziz, GP and founder of Say-GP. “Outdoor activities provide the double benefit of encompassing both movement and exposure to light, which in turn can limit SAD symptoms.” It doesn’t have to be vigorous: even daily short walks, stretches or gentle activity can help to lift energy. 5. Brighten mornings with light therapy Light therapy is one of the most evidence-based interventions for SAD. Special lamps, delivering at least 10,000 lux, mimic daylight and can reduce symptoms when used for 20-30 minutes each morning. “Start using a SAD lamp in early autumn, before symptoms peak,” advises Dr Aziz. “Make sure you choose a lamp specifically designed for SAD with the standard kite mark and not just any old lamp. Always check with your GP first about SAD lamps, especially if you suffer with eye problems, medical conditions or take certain medications.” Some people also find dawn-simulating alarm clocks, which gradually increase light in the bedroom, useful for regulating sleep. 6. Reset your body clock with routine Sleep disruption is a common feature of SAD. “Routine is key,” says Dr Aziz, who recommends: • Going to bed and waking up at the same time daily. • Avoiding screens for at least an hour before bed. • Keeping the bedroom cool, dark and quiet. • Limit caffeine intake after 12pm and avoid alcohol near bedtime. • Create a calming routine like reading, stretching, warm shower or listening to a podcast. 7. Know when to seek extra support Lifestyle changes can make a big difference, but sometimes professional help is necessary. Aziz stresses: “See your GP if symptoms are severe, if they interfere with your daily life, or if you feel hopeless or have thoughts of self-harm. It’s also important to rule out other causes such as thyroid issues or vitamin D deficiency.” Treatment options include light therapy, medication and talking therapies such as Cognitive Behavioural Therapy (CBT). “BT therapists support their client to re-engage with activities that are meaningful and have a positive impact, create and maintain a routine as well as challenge any negative thinking,” Rotaru adds. Small changes now can build resilience for months ahead. As Hiridjee puts it: “There’s no single superfood or shortcut. It’s about consistent patterns – Mediterranean-style eating, daily daylight, steady routines. Together, these create a buffer against the winter slump and help protect your mood.” Further reading… How to beat the winter blues Healthy, mood-boosting recipes Best Vitamin D supplements, tried and tested
How useful are scanners that rate your food according to its ingredients? Are they the secret to healthy eating, or leading you down the wrong path?
The popularisation of apps that scan ingredient lists of foods and warn you of potentially problematic additives are swaying our food choices and changing the way we shop and eat. Apps such as Yuka, EWG’s Healthy Living and PureCheck scan the barcodes of food and cosmetics, and rate them based on health impact. They are regarded as an impartial, transparent voice in an otherwise noisy, confusing area of reading product labels and making purchasing decisions. About 14 million US users check Yuka every day, scanning up to five million products. From this, 85 per cent alter their purchasing habits based on the app’s ratings. This indicates a significant change in purchase decisions. These apps are generally viewed as positive, empowering the shopper and pushing big companies to change their formulations. Across Europe, consumers’ demand for transparency has led to industry changes, with companies streamlining their products in accordance with Yuka’s criteria. However, are these apps accurate in what they tell you? Let’s take a closer look. What the apps tell you Typically, these apps use the camera on your phone to scan the barcode on a product. The product is then identified from a database and given a rating. If using Yuka, the nutritional information, ingredients list and any additives contribute to the overall score between zero and 100 (100 being the best). Artificial and less favourable ingredients are highlighted (such as too much salt or high saturates) and if the product has scored poorly, the app will recommend a healthier alternative with a better score. You can also use Yuka to scan cosmetics – it works in the same way. EWGs Healthy Living app is focused on reducing chemical exposure and includes around 120,000 food, cosmetic and cleaning items. Identifying products via their barcodes, it awards a one to 10 health score based on ingredient hazards. You can browse categories and ingredients. PureCheck is another barcode scanning app for food and cosmetics. It doesn’t give a score, but instead provides a nutritional/ingredient summary. This is probably the most simplistic of the three, providing less information than Yuka or EWG. While these apps do help identify high-risk ingredients and empower consumers to make better choices with their shopping, there are several drawbacks. One concern is the scoring systems, which can oversimplify complex nutritional information. For example, Yuka may rate a product poorly due to the presence of additives, even if the overall nutritional profile is good. In some instances, PureCheck has cited limited research based on animal studies, and the size of the databases on all these apps vary, so the product choice is a bit limited at times and there is some bias towards bigger brands. None of the apps appear to factor in ultra-processed foods, but instead emphasise specific ingredients/components that have been linked to adverse health outcomes. These could include nitrites/nitrates, which have been linked to colorectal cancer risk, or certain artificial sweeteners (like aspartame or acesulfame-K), flagged for possible metabolic or neurological effects. Critics argue that ignoring the level of processing overlooks a key health factor, as numerous studies link UPF consumption to chronic disease and ageing, regardless of nutritional content. For example: Flavoured plant-based milks – some almond or oat milks may score well if they’re low in sugar and free from additives, even if they’re heavily processed and low in protein Vegan meat alternatives – are low in fat, with few additives, but heavily processed Protein bars – are low in sugar and high in protein, which can boost their score even though they contain artificial sweeteners and are heavily processed So, a food high in sugar might score better on Yuka, EWG and PureCheck than one with additives deemed risky (like nitrites), which can be misleading. Additionally, other factors, such as environmental sustainability, are overlooked and they don’t always account for portion sizes or dietary context, leading to potentially inaccurate or misleading conclusions. For example, if a tortilla wrap scored low, yet you were having it with some grilled chicken and salad, would it still be ranked as a ‘poor’ choice? On Yuka, a fresh fruit item will only get a score of 100 if it is organic, which seems a bit excessive. Here is an overview of how these apps tend to rate various common foods. Fresh fruit and vegetables Score: 90-100 Why? Unprocessed Extra virgin olive oil Score: 75 Why? No additives, low sugar, low salt, yet too calorific Whole grain bread Score: 60-75 Why? Contains salt, sometimes sugar or additives Hummus Score: 60-80 Why? Nutritious, but may contain preservatives Sugary breakfast cereals Score: 10-30 Why? High sugar, additives, ultra-processed Flavoured yogurts Score: 10-30 Why? High sugar, flavourings, sometimes artificial sweeteners Processed cheese slices Score: 5-20 Why? Emulsifiers, flavour enhancers, ultra-processed How useful/trustworthy is the advice? Speaking as a nutritionist, these apps can be useful for people as a general guide, but they have clear limitations when it comes to providing trustworthy, personalised dietary advice. The useful aspects include: Makes nutrition information more accessible to people who perhaps wouldn’t look at back-of-packet ingredients lists Colour coding is simple and easy to understand Highlights controversial or overused ingredients like nitrites, certain sweeteners or emulsifiers Encourages people to think more about which ingredients may impact their health Provides alternatives, which can guide people towards better choices and items that contain lower fat, sugar or salt There are limitations to consider too, which should be factored in when using the apps: Complex nutrition data is reduced to a single score, which can be misleading They lack personalisation and don’t account for medical conditions, allergies/intolerances and energy needs The one-size-fits-all approach is too simplistic Additives are over-emphasised, even if they have been approved by regulatory bodies/food safety and are present in tiny amounts Can create unnecessary fear and obsession around food choices The additives I avoid as a nutritionist The apps tend to focus most heavily on controversial additives, preservatives and artificial flavours and colours. I would have to agree that if you are someone who is consuming ultra-processed foods daily, are regularly feeding them to your family or have a chronic health condition, then it’s probably advisable to avoid/reduce them. However, small amounts on occasion are not dangerous for most healthy individuals. There are a few ingredients I do try to avoid/limit, which are: Trans fats (hydrogenated oils): linked to heart disease and banned in many countries. Unfortunately, they can still appear in some processed foods. High fructose corn syrup (HFCS): a highly processed sugar linked to obesity, insulin resistance and fatty liver disease Sodium nitrite: often used in processed meats as a preservative, but associated with increased cancer risk Monosodium glutamate (MSG): a flavour enhancer that can cause headaches or sensitivity in some people Food dyes red 40 and yellow 5: linked to hyperactivity in children Should you take your app shopping? These apps can help identify foods that might be better to eat less often, but it’s more important to focus on overall diet than obsess over small amounts of additives in specific products. By simply checking if an item has a long list of ingredients, you can usually tell whether it’s one to add to your trolley or not. Overall, these apps can be educational and are a useful entry point for raising awareness about the food you're eating. But, it’s hard to be sure how accurate or consistent the information is. Nutrition is rarely black and white, and apps are not a substitute for tailored, professional, individualised information, especially for complex cases. If you focus on cooking with whole foods and fresh produce, you can be confident you are making good choices without the need for apps. Further reading Good Food’s guide to healthy eating What is a balanced diet? What’s the truth about UPFs? A nutritionist evaluates All you need to know about sugar 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 foods to boost your brain health, memory and focus
Eating well is good for your mental as well as your physical health. But which foods are important to keep your brain happy, healthy and sharp?
Whether you want to boost memory or focus, making changes to your diet can help. Although there's no single 'brain food' to protect against age-related disorders like Alzheimer's or dementia, paying attention to what you eat may give you the best chance of optimising your brain health and maintaining a positive outlook. Discover how these everyday foods may help: Optimise brain function and sharpen performance Improve concentration and focus Boost memory Support healthy brain ageing Reduce anxiety and stress Enhance mood Next, find out more about the importance of an anti-inflammatory diet, why Mediterranean diets are so healthy and see our top mood-boosting recipes. 15 foods to support brain health If you want to keep your memory, concentration and focus sharp, it’s best to eat a varied, balanced diet that includes brain-supportive foods. 1. Wholegrains May help improve concentration and focus Like everything else in the body, the brain can’t work without sufficient fuel and its preferred form is glucose. To maintain concentration and focus, you need to ensure a steady supply of glucose from carbohydrates. The best way to do this is eating more wholegrains, as these have a low glycemic index (GI). This means they release a steady supply of energy, helping keep you mentally alert throughout the day. Not eating enough carbohydrates or opting for fast-releasing ones like processed (white) grains and sugary foods may leave you feeling irritable or experiencing brain fog. Choose wholegrain breads, rice and pasta instead of the white, refined versions. 2. Oily fish May promote healthy brain structure and function Essential fatty acids are just that – essential – because they can't be made by the body and we have to get them from the food we eat. The type in found in oily fish are important for a healthy brain, as well as for your heart. Although in early stages, some studies suggest that eating enough good fats may help with depression. Plus, low levels of a specific type of fatty acid – docosahexaenoic acid (DHA) – may be linked to increased risk of dementia, Alzheimer's and memory loss. Oily fish, such as salmon, trout, mackerel and sardines, provide these fats in a form that the body can easily use. If you don’t eat fish, don’t worry: you can still get essential fatty acids from plant sources, such as flaxseeds, soya beans, pumpkin seeds, walnuts and their oils. However, our body has to convert these fats in order to use them, and that process is far from efficient. If you're vegetarian or vegan, try adding hemp and chia seeds to your diet or take a supplement derived from micro-algae. Vegetarian or vegan mums-to-be or those who are breastfeeding should consider a supplement, because these fats play an important role in the development of your baby. If you are considering taking a supplement, speak to your GP first and check out our review of the best omega-3 supplements. 3. Blueberries May boost short-term memory One study suggested that consuming blueberries may help improve or delay short-term memory loss. A similar effect may be achieved by eating other dark red and purple fruits and vegetables, such as blackberries and red cabbage. These contain protective plant compounds called anthocyanins, which have anti-inflammatory benefits. This is important, as inflammation is at the root of a number of chronic diseases, including heart disease, diabetes, depression and Alzheimer’s. 4. Tomatoes May delay age-related cognitive impairment Some studies suggest that lycopene, a carotenoid found in tomatoes, has antioxidant benefits that appear to have therapeutic effects for the brain and help protect against cognitive decline. However, more research is needed into the benefits of tomatoes for the brain. Enjoy tomatoes with a little olive oil to optimise your body's absorption of the fat-soluble lycopene. Other food sources include papaya, watermelon and pink grapefruit. 5. Eggs May support healthy brain ageing and support memory Homocysteine is an amino acid that elevates as we age, increasing our risk of stroke and Alzheimer's. Certain B vitamins – B6, B12 and folic acid – help break down homocysteine to create other chemicals your body needs. Interestingly, a study of elderly people with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid, they experienced significantly less brain shrinkage. Other B vitamins, including B1 and B3, are important for brain function. So is choline, which you can get from eating egg yolks. It’s especially important during pregnancy and breastfeeding when it’s needed for your baby’s brain development. Choline is also a key component of the memory-boosting brain chemical acetylcholine. To get these nutrients, eat plenty of eggs, chicken, fish, leafy greens and dairy. If you're vegan, look to fortified plant milks and breakfast cereals, or consider a supplement. Other useful vegan sources of B vitamins include avocado, nuts and seeds. 6. Blackcurrants May reduce anxiety and stress You might already know that getting enough vitamin C has been linked to everything from boosting your mental and physical energy, to reducing feelings of anxiety and stress. Studies have also shown that deficiency in this powerful antioxidant may lead to dementia and Alzheimer's. One of the best food sources is blackcurrants, but you can also get vitamin C from red peppers and broccoli, as well as citrus fruits such as oranges. 7. Pumpkin seeds May enhance memory and boost mood Rich in zinc, a mineral needed for enhancing memory and thinking skills, pumpkin seeds are also a useful source of stress-busting magnesium, B vitamins and tryptophan, the precursor to the 'good mood' chemical serotonin. Other useful food sources include beef, oysters, chickpeas and nuts, including cashews and almonds. 8. Broccoli May improve brainpower Broccoli is a useful source of vitamin K, which can help boost cognitive function. Research also suggests that it can slow the breakdown of acetylcholine, a brain chemical we need to keep memories sharp. Other cruciferous veg that support the brain include cauliflower, kale, cabbage and brussels sprouts. 9. Sage May boost memory and concentration Sage is believed to improve memory and concentration. Most studies focus on the oil taken from the herb, but it may still be worth consuming fresh sage. Add it at the end of cooking to recipes like pearl barley & sage risotto to protect the beneficial oils. 10. Nuts May help protect healthy brain function One study showed that vitamin E may help prevent cognitive decline, including memory loss. Eating more nuts is a good way to get enough vitamin E, along with leafy green vegetables, olives, seeds, eggs and wholegrains. 11. Rosemary May sharpen memory Memory loss is associated with ageing and damage caused by a natural process called oxidation. Plant compounds in rosemary have antioxidant properties and are believed to help combat this damage and protect against memory loss, although more studies are needed to look at how it effects humans. 12. Turmeric May lift mood The active compound in turmeric, curcumin, may help lift our mood and alleviate symptoms of depression. One study examining its antidepressive effects found that curcumin was as effective as the drug Prozac. There’s also a suggestion that curcumin may boost feel-good brain chemicals, including the neurotransmitters serotonin and dopamine. 13. Dark chocolate May improve brain function Enjoying moderate amounts of high-cocoa dark chocolate on a regular basis may improve blood flow to the brain. Studies also show that plant compounds in chocolate called flavanols offer some protective benefits, especially for the elderly. 14. Green tea May protect the brain from the effects of ageing Plant compounds called polyphenols, found in green tea, may help slow the effects of ageing on the brain. Moderate consumption of around two to three cups per day is also associated with a significant reduction in dementia risk. 15. Coffee May improve mental agility Coffee may help maintain alertness and energy levels, thanks to its caffeine content. When coffee is consumed, it's absorbed into the bloodstream and travels to the brain where it ‘fires up’ certain neurons, which may improve memory, mood, energy and cognitive function. It does this by blocking the receptors of a brain chemical called adenosine, which increases other brain chemicals, including dopamine. What else can I do to support my brain? There are a few things you can do to benefit your brain and help delay cognitive decline: 1. Keep active Don't forget that as well as a healthy diet, physical activity helps keep your brain sharp. Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Even walking has plenty of benefits. 2. Quit smoking We all know that quitting smoking is one of the best things you can do for your health, including your brain. If you're struggling to kick the habit, consider creating a personal 'quit plan' to help manage cravings. 3. Get adequate sleep Getting a good night’s sleep is important to keep us energised throughout the day, but also for our brain to work well. A good night’s sleep improves our brain’s ability to adapt – it helps us learn better, process memories, develop healthy brains and clear our brain's waste products. 4. Balanced nutrition Making sure you follow a nourishing, well-rounded diet gives your brain the best chance of avoiding disease. If you suspect your diet may be unbalanced for whatever reason – for example, if you’re vegan – you may want to consider a multivitamin and an omega-3 supplement to help make up some of the essentials. If you're considering taking a supplement, it's best to discuss this with your GP or qualified healthcare professional. Now try: Foods that improve memory Eating for exams Top 5 foods to boost your child's brainpower What supplements should I take? 10 tips to improve your sleep hygiene This article was last reviewed on 10 July 2025 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.