20 colourful recipes to support your mental health
Feeling blue? Did you know the food you eat can affect your mental well-being as well as your physical health? Check out our recipes for tasty ways to support your mood
View Green Video on the source website Those looking to improve their mood and give themselves a boost would do well to look at their diet, evidence suggests. It's believed that food choices play a considerable role in our overall mental wellbeing by helping to reduce stress, ease anxiety and even fight depression. A growing body of research highlights the importance of reducing the consumption of processed foods, such as refined fats and sugars, in place of fresh, wholefoods. In particular, studies have shown that a high intake of fruits and vegetables is favourable when looking to diet to support your mood. Beyond this, key additions such as omega-3 rich fats, fibre-rich wholegrains, fermented foods, proteins and dark green vegetables are notable when it comes to promoting mood balance and wellbeing. Below, you'll find 20 mood-boosting recipes to get you started. Next, check out how to sleep better, our mood-boosting breakfast recipes, top 10 mood-boosting foods, and read up on how food affects your brain. 20 best foods for mental health 1. Blueberry baked oats Not only is our blueberry & nut oat bake a great make-ahead breakfast, it also packs a serious nutrition punch that’s good for the mind. Blueberries are rich in antioxidants and folate which support the production of serotonin, dopamine and norepinephrine – key brain chemicals involved in mood regulation and balance. Oats also offer a great source of slow-release energy which helps to stabilise mood and blood sugar levels throughout the day. For more inspiration, check out our healthy oat recipes collection. 2. Green smoothie This naturally sweet green smoothie contains a whole host of nutritious ingredients such as flaxseeds, almonds and spinach. The addition of banana offers a great source of the amino acid tryptophan which is required by the body to create serotonin – often referred to as the ‘happy chemical’ as it contributes to happiness and mental wellbeing. Bananas also provide vitamin B6 which aids the conversion of tryptophan into serotonin in the body. Try more banana smoothie recipes. 3. Avocado & black bean eggs Our avocado & black bean eggs make for an impressive veggie breakfast that tastes just as good for lunch or dinner. Eggs offer a source of protein, vitamin D and B12. They also contain choline, a nutrient that supports the nervous system and helps to produce mood regulating brain chemicals. Not only a healthy (and creamy) source of fat, the avocados in this dish contain vitamin B5 which supports the adrenal glands (home to our stress hormone) – particularly beneficial during times of stress. Why not try some more of our healthy egg and avocado recipes? 4. Stir-fried broccoli with coconut Try our stir-fried broccoli with coconut for a tasty dose of magnesium. Often referred to as ‘the calming mineral’, magnesium nourishes the nervous system and supports the action of brain chemicals such as GABA which play an important role in sleep and relaxation. Involved in over 300 reactions throughout the body, it also assists energy creation, bone health and the immune system. While magnesium can be found in many foods, such as beans, nuts and seeds, it’s particularly abundant in dark green vegetables. Don’t like broccoli? Try our spinach or kale recipes. 5. Salsa verde salmon with smashed chickpea salad Fatty fish like salmon are a wonderful source of omega-3 fatty acids. These fats are highly anti-inflammatory and may support depression and improved mood. This recipe for salsa verde salmon not only provides a dose of healthy fats, but also offers added protein and fibre from the chickpeas. For a plant-based omega-3 option, why not try our chocolate chia pudding? 6. Indian sweet potato & dhal pie If you’re looking for a cheap and easy mood-boosting dinner, look no further than our Indian sweet potato & dhal pie. Packed full of fibre-rich vegetables, this is a great plant-based option. Lentils offer a generous supply of protein, iron and B vitamins which work together to support mood and energy balance. Try serving it with our garlicky greens for added fibre. If you love vegetables, why not try some more of our great plant-based recipes? 7. Beef & bean chilli bowl with chipotle yogurt This protein-rich beef & bean chilli bowl with chipotle yogurt offers a good source of iron and vitamin B3 (niacin). Both are involved in the production of serotonin, while B3 also helps the body to access energy from your food. Learn more about the importance of iron in the diet. 8. Chilli tempeh stir-fry This chilli tempeh provides a wonderful source of vegan protein and gut-loving prebiotics which play an important role in supporting our mood. Other fermented foods, such as yogurt, kombucha, sauerkraut and kimchi, offer a source of probiotics which also support gut health. If tempeh isn’t your thing, try our kale & bulgur tabbouleh with yogurt dressing. Check out our gut-friendly and vegan gut-friendly recipes for more great options. 9. Lean turkey burger with sweet potato wedges If you love burgers, our lean turkey burger with sweet potato wedges is a way to support both your brain and your waistline. Turkey is rich in mood-supporting tryptophan, while sweet potato offers a great source of fibre and B6, which aid digestion and brain function. For more ways to include turkey in your diet, check out some of our delicious turkey recipes. 10. Instant berry banana slush While sugar might give you a boost at first, the crash often experienced after a sugar-high can make you feel worse than before. Try our instant berry banana slush for a sweet treat that’s packed with antioxidant-rich berries and fibre to keep your mind running smoothly. Sweet tooth? Try out some more of our lower-sugar recipes. 11. Chicken satay salad This chicken satay salad combines chicken and peanuts which are both high in protein. When we have more protein in our diet, it helps keep our blood sugars stable, which in turn supports more stable moods throughout the day. Chicken is also a good source of vitamin B12 which has been shown to help fight depression, and peanuts have been shown to help improve both memory and our stress response thanks to their high polyphenol content. Check out more of our healthy chicken breast recipes. 12. Spinach, sweet potato & lentil dahl Magnesium is the body’s natural relaxer and can help reduce anxiety. Green leafy vegetables, such as spinach, are a great source of this all-important nutrient. This spinach, sweet potato & lentil dahl recipe is also packed with other mood-boosting nutrients, including folate, vitamin B6 and iron, as well as fibre which is important for gut bacteria. Did you know that gut bacteria helps to produce some of the brain chemicals we need to feel happier and calmer? Discover more healthy ways with sweet potato. 13. Banana oat pancakes Bananas are super convenient and they contain tryptophan, the precursor to serotonin, our happy hormone. Therefore, including bananas in your diet may help promote a better mood. This banana oat pancakes recipe also contains oats which help to stabilise blood sugars, as well as important mood-boosting nutrients including iron, magnesium and B vitamins. Kick-start your day with our healthy breakfast recipes. 14. Autumn vegetable salad with saffron dressing Saffron is a spice that comes from the crocus sativus flower, and recent research has found that it may help to improve mood, particularly for those struggling with depression. Our autumn vegetable salad with saffron dressing combines the health benefits of saffron with fibre-rich vegetables that help support our gut microbiome and blood sugar. Celebrate seasonal produce with our vibrant salad recipes. 15. Chicken, red pepper & almond traybake This delicious one-pan dish comes with lots of mood-boosting ingredients, including chicken, which contains vitamin B12, plus red peppers which contain vitamins B6 and C. Both help to support brain health, playing a crucial role in influencing our moods. Our chicken, red pepper & almond traybake also features almonds, a source of tryptophan, the amino acid that helps produce our happy hormone, serotonin. Learn more about the health benefits of almonds. 16. Simple sauerkraut Sauerkraut is fermented cabbage that’s really easy to make at home. Use it as a side to many dishes, including salad, sausages, fish and chicken. A prebiotic, sauerkraut is food for our all-important gut bacteria; in recent years, there has been growing evidence of the ability of gut bacteria, or microbiome, to influence our brain health and moods through the gut-brain axis. Try our recipe for sauerkraut and begin adding it your diet on a regular basis. 17. Spiced salmon & tomato traybake This healthy spiced salmon & tomato traybake is quick and easy to make. Salmon is a rich source of the all-important omega-3 nutrient. Omega-3 is an essential fatty acid, which means that the body cannot make it itself so must get it from food sources. Omega-3 has been widely researched for the role it plays in supporting our moods, by having anti-inflammatory effects on the brain as well as healthy neurotransmitter synthesis and communication. For a nutritious supper, check out our salmon fillet recipes. 18. Oat & chia porridge If you don’t eat fish, try this oat & chia porridge for plant-based sources of omega-3. The chia seeds and flaxseeds found in this warming porridge recipe contain omega-3, which has been linked with improving symptoms of depression. This is also a dish that’s high in fibre, which has added benefits of supporting our moods by balancing blood sugar and healthy gut microbiome. Browse our healthy porridge recipes for more nourishing ways to start your day. 19. Calves’ liver with sticky onion relish & prosciutto Beef liver is possibly one of the most nutrient-dense foods around, and when it comes to our moods, it’s full of important nutrients. It’s one of the few food sources of vitamin D, which we normally get from exposure to the sun. It's been linked to relieving depression and better mood regulation, so it's always good to up your dose. Enjoy this calves’ liver with sticky onion relish & crispy prosciutto with a side of seasonal greens. Not a fan of liver? Browse our healthy beef recipes instead. 20. Kidney bean curry Iron is an essential nutrient that’s not only needed for healthy red blood cell formation, but for the production of neurotransmitters such as serotonin and dopamine. Both of these brain chemicals help to regulate our mood and reduce anxiety. Kidney beans, found in this kidney bean curry, are a rich vegan source of iron as well as plant-based protein and other important mood-enhancing nutrients such as B6 and magnesium. We have lots more vegetarian curries for you to enjoy. Enjoyed this? Now try... 5 ways the food you eat affects your brain Stress relief: How diet and lifestyle can help 10 foods to boost your brain power What is your favourite mood-boosting recipe? Leave a comment below… 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.
These 10 surprising foods are guaranteed to improve your mood
Want to feel better and more energised? Nutritionist Kerry Torrens highlights the foods that are packed with the nutrients your body needs to make serotonin, the happy hormone
When your mood is low, it is tempting to turn to sugary, high-calorie treats to lift your spirits but there are better food choices to help shift your outlook. Combining foods to boost your mood with stress relief, better sleep and regular exercise may be the answer to a brighter, cheerier outlook. Discover our full range of health benefit guides. You can also learn more about the top 10 foods to boost your brainpower and our favourite recipes to support mental health. Top 10 mood-enhancing foods 1. Oily varieties of fish We’ve long been told that fish is ‘brain food’ and there’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the long-chain omega-3 fatty acids, found in fish, that appear to be responsible for this. They do this by promoting electrical signalling between nerve cells, allowing the brain to communicate quickly and easily. It’s also thought that they may help improve mood. Fish recipes to try Creamy garlic & lemon spinach salmon Warm mackerel & beetroot salad Pasta with salmon & peas Sardines with chickpeas, lemon & parsley See our oily fish recipes collection 2. Dark chocolate Full of feel-good compounds and high in protective plant flavonoids, chocolate with a cocoa content of at least 70% appears to increase calmness and lift mood. Choose a product with minimal added sugar – be sure to read labels and enjoy one or two small squares only. Dark chocolate recipes Healthy chocolate milk Chocolate chia pudding Discover more ideas with dark chocolate 3. Eggs A useful source of vitamin D, this ‘sunshine vitamin’ is associated with better moods. It's found in only a few food sources but one of the most reliable is eggs as well as oily fish, fortified breakfast cereals and spreads. Wholesome egg recipes Perfect scrambled eggs Green shakshuka Easy egg muffins Baked eggs with spinach & tomato See our eggs recipe collection for more ideas on how to cook with eggs 4. Fermented foods These foods, which include yogurt, kefir, kimchi, sauerkraut and kombucha, may improve the health of the gut by changing the balance of gut bacteria and in so doing may influence levels of the feel-good hormone, serotonin. Check out our selection of fermented recipes. 5. Bananas A great source of vitamin B6, which is important for making feel-good brain chemicals including dopamine and serotonin, bananas are also a good source of natural sugars combined with fibre which helps stabilise energy levels. Some of the fibre they provide is in the form of resistant starch, a type favoured by our beneficial gut bacteria. Brilliant banana recipes Baked banana porridge Peanut butter & banana toast Vegan banana bread Coconut & banana pancakes See more ways to use bananas 6. Pumpkin seeds A useful source of the amino acid tryptophan, which is needed for the production of serotonin, these little seeds also provide zinc and the relaxing mineral, magnesium. Add pumpkin seeds to your diet Pumpkin seed butter Roasted pumpkin seeds Spicy pumpkin soup Discover more ways to use pumpkin seeds 7. Walnuts Having the edge over other nuts, walnuts are an especially good source of omega-3 fatty acids – munching just a few a day may even improve mood and reduce depression. As well as enjoying walnuts as a snack, try them in these recipes Aubergine, lentil & walnut ragu Charred broccoli, lemon & walnut pasta Date & walnut loaf Discover more recipes for walnuts 8. Poultry Chicken and turkey are excellent sources of protein, including the amino acid tryptophan that is needed for serotonin production. This lean meat also provides vitamin B12, a B vitamin that may delay the onset of low moods. Try these tasty midweek meals Chicken satay salad Healthier chicken balti Tasty turkey meatballs Spiced turkey burgers See our poultry recipes collection 9. Beans and pulses High in fibre and a good source of plant-based protein, beans and lentils are an excellent source of B vitamins, which may help mood by increasing the production of feel-good dopamine and serotonin. The B group of vitamins plays an important role in nerve signalling allowing proper communication between the brain and the nervous system. They are also a good source of zinc, magnesium and non-haem iron which may lift spirits and reduce fatigue. Try these tasty bean suppers Kidney bean curry Pulled chicken black bean chilli Mexican bean soup guacamole Red lentil, chickpea & chilli soup Check out our bean and pulses recipe collections 10. Coffee The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors – this keeps us more perky and alert. Caffeine also increases the release of mood-boosting dopamine. Make perfect coffee at home Flat white Cappuccino Latte Iced latte See our coffee recipes collection Enjoyed this? Now try... Top mood-boosting recipes Quick and healthy recipes Top 10 healthy budget dinners 5 top tips to boost your energy Have you struggled with the winter blues or do you have a secret weapon when it comes to keeping your moods uplifted? Let us know in the comments below. Kerry Torrens is a qualified Nutritionist (MBANT) 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 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.
Expert ways to relieve muscle knots – and how to avoid them
Many of us experience muscle knots, which can be painful and limit mobility. We’ll explain what they are, how they’re caused and how to relieve them
What are muscle knots? “Muscle knot” isn’t a physiological term but it’s generally used to describe tight, painful areas in muscles. The name describes how they feel: “It’s a tight, uncomfortable, blocked, stiff, nasty feeling inside the muscle,” physiotherapist Lucy MacDonald says. The technical term is “myofascial trigger point”. If you press the muscle, it can feel like there are lumps or hard parts. Muscle knots are most often felt in the upper back, neck and shoulders (the upper trapezius muscles), but can be felt in any part of the body depending on how you exercise or what your daily life entails. Keeping fit without overdoing it can help minimise the risk of muscle knots, as well as eating a balanced diet and sleeping enough. What causes muscle knots? There are various causes of muscle knots. If you're very sedentary, stay in the same position for long periods at a time and feel stressed a lot, that can contribute to tightness and muscle knots. On the other hand, overdoing exercise or having a physical job can also lead to knots because the muscles are being used a lot and can become tired or sore. “If you use your muscles, they'll become stronger. If you overuse them, then they'll become too damaged, and that's when you get soreness,” MacDonald said. Other factors that can contribute to muscle knots include: Dehydration Fatigue Stress Fixed posture Injury Poor sleep Poor diet What do muscle knots look and feel like? Muscle knots aren’t visible as they are found within the muscle, but you can sometimes feel them by applying pressure. “There tend to be localised areas within the muscle that become more tender and sore than other areas,” MacDonald says. “If you poke along the whole of a muscle that's been overworked, you'll find that there are certain bits within that muscle that are particularly tender to touch. That's often what people refer to as knots, but it's purely because the whole muscle has been used more than it's used to.” They can feel: Tender Sore Tight Uncomfortable Blocked Stiff Who is most at risk for getting muscle knots? Muscle knots are very common and not generally anything to worry about. “Muscles are designed to be damaged and repaired, so actually knots within muscles are quite normal. It is very, very common and they're not necessarily something that will cause a problem,” MacDonald says. Some people at higher risk include: Those who over-exercise Those who are very sedentary Those whose posture is very fixed Those who don’t sleep enough Highly-stressed people Those who don’t eat a healthy diet While lifestyle factors won’t outright cause muscle knots, they can exacerbate any pain and slow recovery, MacDonald says. Stress is a unique one, however, because it can cause tension and affect our hormones. “As long as the stress is transient, then that's perfectly fine for our bodies and our brains. It's when it's more than we can cope with, so either very intense or intense and sustained for a long period of time, that's when things tend to go wrong physiologically,” MacDonald says. How do you get rid of muscle knots? If muscle knots and tension are causing consistent pain that affects your day-to-day life, consider seeing a doctor or medical professional. However, you can alleviate some tightness at home. “If you massage them or apply gentle pressure to them, they'll often release,” MacDonald says. You can also try the following: Massage guns Use gently to help relax tense parts of the muscles. Foam rollers These can be useful to help apply gentle pressure to sore points. Massage balls Similar to foam rollers, these can help apply pressure to increase circulation and release tension. Heat packs Warmth can help muscles relax, but be sure not to burn yourself. What other treatments are there for muscle knots? For the best results, MacDonald recommends a good sports massage by a professional to help muscle knots release and aid recovery. “You just can't access the muscle like someone can with their hands,” she says. There’s no scientific evidence to back up alternative therapies, such as dry needling or laser therapy, MacDonald adds. Can muscle knots go away on their own? With patience and time, most muscle knots will go away on their own. However, you can aid the process by focusing on a healthy lifestyle to aid recovery. Tips for preventing muscle knots in the first place The best way to avoid muscle knots is to find a healthy balance between activity and recovery. Prevent muscle knots by: Keeping active Avoiding overtraining Focusing on recovery Avoiding being too sedentary Avoid sitting in a fixed position for more than 30-45 minutes Stretching regularly Staying hydrated Eating a healthy balance of carbs, fat and protein Enjoyed this? Read more of our health and fitness guides How is stretching good for you? 10 muscle-building recipes How to run faster What to eat after a run Best supplements for muscle growth 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.
Snoring was making me a living zombie. Here are the 8 solutions I tried, and the 4 that worked
Natalie Hardwick – Head of Digital Delivery, goodfood.com
Do you rarely wake up feeling refreshed, no matter how many hours of sleep you've had? Find out which snoring solutions worked for a GF team member with a case of chronic snoring
There’s an unfortunate truth about being a chronic snorer: I’ve never in my adult life woken up feeling genuinely refreshed, no matter how many hours of kip I've racked up. Presentable, functioning, pepped by caffeine – yes. But refreshed? Sadly not. It turns out when you spend eight hours fighting with your own airway, your sleep quality suffers. Of course, it’s not just my sleep being ruined. My incredibly accepting partner diplomatically describes my snoring as “like a giant straw finishing the last of a milkshake in one sharp blast”. But according to Dr Sonia Szamocki, sleep expert and founder of Aerox Health, 47% of recently divorced Brits cited snoring as a contributing factor to their marriage breakdown. On top of this, a quarter of singles say sleep-related issues have affected their ability to form or maintain a relationship. Snoring is very much a relationship liability. It’s also a public health concern. "I often see regular snoring as the early warning light on the dashboard," Dr Szamocki told me. "Snoring associated with sleep apnoea is linked to an increased risk of high blood pressure, stroke and cardiovascular disease. Chronic snoring fragments sleep for both the snorer and their partner – showing up as daytime fatigue, irritability, low mood and poor concentration." Dr David Garley, GP and director of The Better Sleep Clinic put it even more starkly: one in five car crashes relates to poor sleep, with obstructive sleep apnoea a major factor, particularly among professional drivers. The biggest myth about snoring, he said, is simply that it should be ignored. There’s also a damning bottom line to consider too: a 2026 study found that obstructive sleep apnoea is costing the UK and US economies £137bn a year. If you’re one of the 25% of UK adults who snores regularly and wants to tackle it, what can be done? “I always say the best starting point should be to talk about it with friends and family,” says Dr Szamocki. “There’s still a huge stigma that surrounds snoring, which actually makes people less inclined to get it checked out. Seeing a healthcare professional is next on the list. “For many, the first step would be to make simple but disciplined lifestyle changes. For example, reducing or eliminating smoking and drinking, losing weight and even sleeping on your side can have profound effects on snoring.” However, for those of us who have exhausted those options, more drastic changes might be required. Like lots of my family, I seem anatomically built to snore. Add to this the fact I’m staring down the barrel of menopause – a time when snoring can become more likely due to hormone changes – I feel I'm stuck with my noisy fate. But in the name of investigative journalism and long-term relationship preservation, I set off on a months-long study to track and (hopefully) solve my nightly snoring. The products I trialled to end my snoring To set myself up, I started recording myself using an app called SnoreLab to figure out my baseline snoring level. The app takes a bedside audio recording overnight and gives you a 'snore score' on a range from 'quiet' through to 'epic'. It also samples soundbites for your listening pleasure and it must be said that hearing snippets of myself grunting, creaking and rattling through the night was a genuinely humbling experience. With my typical snoring levels logged, I tested each solution for a minimum of three nights, across a project running several months. I tracked results nightly via SnoreLab, noting any factors that might skew results – things like alcohol, a cold, late eating and exhaustion can make snoring worse. My study was domestic rather than clinical. I am not a scientist, merely a tired woman with a long-suffering partner and a slightly alarming audio archive. 1. Anti-snoring pillow What is it? Anti-snoring pillows are ergonomically designed to position the head and neck in a way that promotes better breathing during sleep. Product tested: Levitex Sleep Posture Pillow, £80 Does it work? A pillow is about as low-stakes a snoring intervention as it gets. The Levitex is firm and structured, which takes getting used to, and in isolation it didn't dramatically alter my scores. The team at Levitex recommended adding a second pillow between the knees to encourage side sleeping – snoring is typically worse on your back, as gravity causes the jaw and tongue to fall backwards – and this combination nudged things in the right direction. Dr Garley gave additional advice on sleep positioning: "We're all very different in the way we sleep. If your snoring is dramatically worse on your back, side sleeping is something you should consider. People tend to roll back because it's more comfortable – so the challenge is engineering a workable side position. A pillow between your legs helps with spine alignment, which keeps you in posture." Score: 7/10 (when combined with side sleeping) 2. Snoring lozenges What are they? Snoring lozenges work by hydrating the soft tissue at the back of the throat, with the aim of reducing the vibrations that cause the snoring sound. They’re cheap, available over the counter, and require no instruction manual or charging cable. Product tested: Snoreeze Lozenges, £9, Boots Does it work? The mildly minty lozenges took a while to dissolve on the tongue, but the results genuinely surprised me. On the nights I used lozenges, I recorded some of my lowest snore scores of the entire study. The SnoreLab data showed snoring substantially quieter in the first half of the night, gradually creeping back as the night progressed – suggesting the lubricating effect wears off by the small hours, but not before doing meaningful work. For £9 and zero effort, the return was strong. Dr Garley offered some useful context: "If it has a decongestant component that opens up nasal passages, that can definitely help. If it reduces inflammation in your airways and opens things up a bit, that will make a difference. It's probably not the solution for a solid, structural snorer, but if you're a borderline snorer – or snoring is worsened by a cold or seasonal allergies – this kind of thing makes sense." Score: 7/10 3. Air purifier What does it do? Air purifiers draw in air via a fan, pass it through filters to remove particles like dust, pollen and pet dander and recirculate it as cleaner air. These particles can cause nasal congestion and airway inflammation – two things a snorer does not need more of. Product tested: Philips PureProtect Mini 900 Series Smart Air Purifier, £119.99 Does it work? As someone with two cats who’s not the most thorough at dusting, I was excited for the general improvement an air purifier would make to my environment. But on top of this, my snore scores for the following nights with the purifier running were consistently good, ranging from 7 to 14 – some of the best results across the whole study. The machine makes a noise, which might trouble light sleepers; as someone who sometimes falls asleep to white noise, I found it actively soothing. One of the more appealing aspects is that its benefits extend to the whole room, not just the snorer. Dr Garley was cautious about overstating its benefits for the general population: "For most people, keeping a clean environment in your bedroom – hoovering, dusting – is probably going to make more difference to your air quality than a purifier. But if you've got particular allergies, a HEPA filter can genuinely help.” Score: 7/10 4. Nasal strips What do they do? Nasal strips widen the nostrils to improve airflow. They’re applied like a plaster across the nose at bedtime. Product tested: Boots Sleepeaze Snoring Relief Congestion Nasal Strips, £13.99 Does it work? The strips claim to allow up to 31% more airflow and wearing one did produce a noticeable sensation of the nostrils widening. Nose-breathing felt marginally easier, and they stayed put through the night. My snore scores, however, showed no meaningful improvement, which aligns with both Dr Szamocki's expert view – nasal strips are among her "repeat offenders" for ineffective over-the-counter remedies, because they don't address the root cause, which is throat collapse rather than nostril width – and the limited clinical literature on the subject. Potentially useful if you have a cold. Less useful if, like me, you are simply built this way. Score: 3/10 5. Throat spray What does it do? Throat spray coats the back of the mouth with a lubricant to reduce vibrations. It’s intended to act immediately and last the whole night. Product tested: Snoreeze Snoring Relief Throat Spray, £9.80 Does it work? Easy to apply, inoffensive in flavour and almost entirely without effect. On one night my snoring was marginally quieter; on others it reached loud and epic without apparent awareness of the intervention. There are no reliable clinical studies backing the efficacy of throat spray, and Dr Szamocki lists it among the interventions she regularly sees patients waste money on. It's a no from me, though at least it's a cheap no. Score: 2/10 6. Olbas oil What does it do? A medicine cabinet classic, this traditional ointment is a blend of essential oils including eucalyptus that acts as a natural decongestant. A few drops on a pillow or tissue are said to open the airways and promote easier breathing. Product tested: Olbas Oil Decongestant Drops, £7.99 Does it work? In measured doses, Olbas oil is a genuinely pleasant addition to the bedtime routine: nostalgic, calming and associated in some hard-wired way with being looked after. It did not, however, make a dent in my snore scores. I had several nights of unusually deep sleep, which I'm tentatively attributing to the aromatherapy effect rather than any genuine airway intervention. Not a snoring cure, but a pleasant addition to a pillow nonetheless. Score: 3/10 7. Zeus anti-snoring device What is it? Developed in collaboration with King's College London and Guy's and St Thomas's NHS Hospital, the Zeus is a miniature TENS machine worn under the chin. It works via electrical nerve stimulation – tiny pulses activating the throat and tongue muscles to keep the airway open during sleep. It comes with an app and a money-back guarantee if it doesn't work for you. Product tested: Smartech Zeus Anti-Snoring Device, £250 Does it work? £250 demands a certain level of scepticism. Set up involves charging a dock, applying hydrogel pads and finding the correct placement under the chin, which requires initial patience. Once sorted, application each night takes about 30 seconds. The pulses begin around 20 minutes in; they're subtle enough that I fell asleep without difficulty. The results were immediate and cumulative: my scores dropped progressively as I used the Zeus each night. Dr Garley offered his take on the mechanism: "Back in the 90s, if you looked in the Littlewoods catalogue, it always had people with six packs using those electrode pads. It's basically that, but it works on a tongue muscle called the genioglossus – it brings the tongue very slightly forward, giving you the kind of airway tone you have when you're awake. You adjust the power until you can just feel it, then click it back one notch. It won't work for everyone, but I like that you can send it back if it doesn't." For those for whom snoring is significantly impacting health or relationships, this is a serious piece of technology at a serious price point. It means business. Score: 8/10 8. Mouth tape What is it? This is a social media phenomenon. Mouth tape involves sealing your lips shut at bedtime to force nasal breathing, which is claimed to improve sleep quality, reduce snoring and – according to some corners of the internet – define your jawline. Clinical evidence is thin. Some experts warn it could be dangerous. Does it work? I procured the tape. I applied the tape. I ripped off the tape approximately four seconds later in a surge of claustrophobic panic. As a committed mouth breather, the sensation of sealed lips triggered an immediate and visceral anxiety response. I appreciate that some people report good results, and that the evidence – though limited – is not entirely dismissive. But I would urge caution, particularly for anyone who breathes through their mouth out of necessity rather than habit. Dr Garley was unambiguous: "We don't encourage it at all. It tends to be promoted for quite vague reasons – better sleep, nose breathing, various purported benefits – but none of this is properly documented and there's no real evidence. Having your mouth taped during sleep could be claustrophobic. Some people vomit in their sleep. People have strokes in their sleep. You don't want your mouth taped shut.". I’ll pass on this one, thanks. Score: 0/10 So, what actually works? After several months of testing, tracking and a significant quantity of audio recordings of myself at my least dignified, the verdict was in: the lozenges moved the needle at the lowest cost. The Zeus produced the most impressive and consistent results but requires the most investment. The air purifier delivered universal benefits. The pillow and Olbas oil are pleasant without being transformative. Nasal strips and throat spray, despite their shelf presence and bold packaging claims, did little. Mouth tape nearly gave me a panic attack. Both experts are clear that the most effective solutions address the root cause of snoring: partial airway collapse. Mandibular Advancement Devices (MADs) – custom-fitted mouthguards approved by NICE that hold the lower jaw slightly forward to keep the airway open – are available through dentists and work for both snoring and sleep apnoea. They're portable, require no power supply and, Dr Szamocki notes, tend to see better patient adherence than more invasive treatments. If you snore significantly, or notice pauses in your breathing, gasping, or extreme daytime fatigue, please see a doctor. Sleep apnoea responds well to treatment. CPAP therapy – a device that pumps air through a mask worn during sleep – has, according to Dr Garley, a near-immediate effect: "When you get on CPAP, which very briskly restores quality sleep, you're sometimes looking at a completely new person within two days. It can be really quite dramatic." For home diagnostics, a device called the Acupebble – recently approved by NICE – sits on the neck overnight, records your breathing and sends the data directly to a clinical lab. It has made getting a diagnosis considerably less arduous. If you have any suspicion that snoring is more than just snoring, it is worth speaking to your doctor and starting there. As for my partner: he’s been issued the Soundcore Sleep A30 earbuds (£129), which use active noise cancellation and AI brainwave audio to block out sound, and an app to track your sleep quality. He rates them highly. Dr Garley called this noise-blocking approach "a diplomatic mission" and "really, really sensible", more validation than I have received for any other decision I made during this project. If the price tag puts you off, our review of the best earplugs for sleeping has options starting at £7.99. And my ultimate snoring cure? I’ve found a combination of actively prioritising better sleep, essential oils, the air purifier whirring, snoring pillow and occasional lozenge or Zeus use are all realistic remedies that at least mitigate my snoring. Do I wake feeling buoyant? Not quite. But my SnoreLab scores are generally lower than they were before my mission, and after decades of snoring that’ll do for me. Enjoyed this? Read more: How to sleep better 10 tips to improve your sleep hygiene How to get to sleep Best sleep earplugs Energy-boosting 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.
How much can your diet slow down ageing?
If it’s ever felt like your body suddenly shifts gear in midlife, science suggests you may be right.
Expert panel: Gopi Chandratheva, registered nutritionist at gopisnourishingrecipes.com Dr Carrie Ruxton PhD, award-winning dietitian, health writer and TV nutritionist Ralph Montague, longevity expert and founder of The Longevity Clinic A new wave of research suggests ageing doesn’t happen at a slow, steady pace. Instead, scientists are discovering that our bodies undergo significant molecular shifts at key points in life – particularly in our 40s and again in our 60s. These biological gear changes affect everything from metabolism and inflammation to muscle health and the gut microbiome, helping explain why health risks seem to accelerate during these decades. Midlife is not simply a slow fade into older age. Research shows our bodies undergo pronounced biological shifts in our mid-40s – precisely when many women enter perimenopause and menopause. This became unmistakably clear when I was writing my book Burning Up, Frozen Out: What Every Man Needs To Know About The Menopause: for both sexes, hormones fluctuate, muscle mass becomes harder to maintain, cardiovascular risk begins to rise and energy regulation changes. Now a study from Stanford Medicine, following research published in Nature Aging, confirms that ageing isn’t a smooth, gradual decline. Instead, many molecules and microbiome organisms surge or dip dramatically around our mid-40s and again in our early 60s. Led by geneticist Michael Snyder, the research suggests these decades may reshape everything from cardiovascular risk to immune function – raising important questions about how diet might support the body through these turning points. The encouraging news is that what we eat may play a powerful role in how these changes unfold. By focusing on the right nutrients and dietary patterns, it may be possible to support our bodies through these transitions and promote healthier biological ageing. “Diet has a profound, cumulative impact on overall wellbeing as we age,” explains Gopi Chandratheva, registered nutritionist at gopisnourishingrecipes.com. “This becomes especially noticeable in our 40s and beyond, when hormonal shifts begin to reshape metabolism, body composition, mood and long-term disease risk. “For women, perimenopause and menopause result in hormone fluctuations. The reduction of oestrogen is associated with increased cardiovascular risk and reduced bone density,” she adds. “For men, testosterone gradually decreases, increasing the risk of obesity, type 2 diabetes and muscle loss.” Hunt down the saboteurs Diet cannot stop ageing, but it can strongly influence how well we navigate it. “The right nutritional approach supports metabolic health, stabilises blood sugar, protects the heart and helps preserve muscle – all crucial during hormonal transition,” says Chandratheva. Yet many modern eating habits do the opposite. “Ultra-processed foods are associated with poor diet quality,” she warns. Foods high in saturated fat, sugar and sodium – and low in fibre and micronutrients – can disrupt the gut microbiome and increase inflammation. “Excess alcohol and sugar consumption can also disrupt sleep, impair cognitive function and accelerate skin ageing.” Research consistently links healthier ageing with diets rich in fruits, vegetables, wholegrains, unsaturated fats, nuts, legumes and low-fat dairy products. Protein also becomes increasingly important in midlife. Muscle mass begins declining around the age of 40, making adequate intake essential for preserving strength and bone health. “There are 20 amino acids and nine are essential, meaning our bodies cannot produce them,” says Chandratheva. “They must come from food.” Animal sources such as meat and fish naturally contain all essential amino acids, while plant-based options such as soy, quinoa, buckwheat and Quorn can also provide high-quality protein. Among other nutrients that support healthy ageing are omega-3 fatty acids. These essential fats support heart, brain and eye health while helping to reduce inflammation. “They’re found in oily fish and plant sources such as walnuts, chia seeds, flaxseeds, rapeseed and soya products,” says Chandrathev. “They may help reduce the risk of cardiovascular disease, dementia and other age-related conditions.” Polyphenols – plant compounds found in foods such as fruit, vegetables, olive oil, dark chocolate, coffee and green tea – also appear beneficial thanks to their antioxidant and anti-inflammatory properties. “These may help protect against diseases including cancer, diabetes and heart disease.” Finding the fix Dr Carrie Ruxton, an award-winning dietitian, health writer and TV nutritionist, believes many midlife nutrition problems stem from a lack of fibre and nutrient-dense foods. “Fibre is massively under-consumed in the UK, with fewer than one in 20 adults achieving the daily recommendation,” she says. “But high-fibre diets reduce your chances of developing type 2 diabetes and cardiovascular disease. They also help you feel fuller for longer, reducing the urge to snack.” High-fibre foods include wholegrains, nuts, seeds, vegetables and certain fruits. “Nutrient density is another issue,” Ruxton adds. “Mid-life adults are often missing key nutrients such as potassium for blood pressure control, magnesium and vitamin D for bone health, iron for cognitive function and selenium for immunity.” The cause, she says, is simple: too many processed snacks and not enough whole foods. “Dietary advice is broadly the same for men and women in their 40s to 60s,” she says. “Focus on healthy fats, lean protein, fibre, fruit and vegetables. Aim for a weekly serving of oily fish and consider a daily vitamin D supplement to support bone health and immune function.” Where diets may diverge slightly is in disease prevention. “Men have a higher risk of cardiovascular disease, type 2 diabetes and prostate cancer, while women have higher risks of breast cancer, osteoporosis and dementia,” she explains. “That’s why men should prioritise foods like tomatoes, green leafy vegetables, seafood and nuts, while women may benefit from more fibre, soya foods, dairy and oily fish.” Simple meals can tick many of these boxes. “I suggest starting the day with oats, berries, Greek yoghurt and a glass of pure orange juice, which provides potassium and more than 80% of our vitamin C needs,” says Ruxton. “Lunch could be a Spanish omelette, dinner might be a stew with fish or lean meat, plenty of vegetables and a tin of beans or chickpeas.” Away from the plate Longevity isn’t only about food. Lifestyle habits – particularly sleep and stress – also shape how the body ages. According to Ralph Montague, ageing expert and founder of The Longevity Clinic, poor sleep alone can undermine even the best exercise routine. “Though I personally love exercise, there are two life aspects that if done wrongly no amount of exercise will make you feel great again that day,” he says. “The first is sleep.” Montague recommends giving yourself a few minutes in bed to mentally process the day – or writing thoughts down in a journal – to quiet the mind and reduce stress-driven night-time wake-ups. Managing stress during the day is equally important, particularly in midlife. Rather than simply masking tension with activity, Montague suggests simplifying daily life where possible and addressing the underlying causes of stress. Exercise can help release short-term pressure, he says, but long-term benefits come from creating more 'ease' in everyday routines. Combined with regular movement, better sleep and stress management, these habits can work alongside good nutrition to slow the biological wear associated with ageing. Ultimately, none of these changes can stop the clock entirely. Ageing is inevitable. But emerging research suggests we have far more influence over how quickly the process unfolds than we once thought. Enjoyed this? Now read... I’m 48 with a biological age of 20. Here’s how I did it What to eat for your age Am I at risk of calcium deficiency? 10 ways to lower cholesterol Can you avoid weight gain during menopause? I tried four ways to cut down on alcohol – here are the tactics I’d recommend All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
10 reasons why you're waking up in the night – and how to stop
Follow our experts’ advice to sleep soundly this week
It’s a problem that many of us face: you’ve drifted off to sleep but come 2am, you’re wide awake staring at the clock. According to YouGov, 58% of Brits often wake up during the night and for 17% this happens more regularly. But waking up is, in fact, normal. “Most of us wake up at least three times a night, but you need to be awake for five minutes to remember it,” says James Wilson, known as The Sleep Geek on social media. “So, the general rule I have is if you don't remember waking in the night at all, then you've slept well.” However, night-time wake-ups can become a problem when you’re awake for long periods, typically 30 minutes or more; you struggle to fall back asleep; it happens most nights or multiple times a night; you begin to dread going to bed; and/or it affects your daytime mood and energy. Sleep is pivotal to good health and with one in five of us not getting the recommended seven to nine hours of sleep as it is, it’s time to get to the root cause of frustrating wake-ups… 1. It’s your afternoon coffee Your afternoon pick-me-up might have more of an impact on your sleep than you think. “The general rule with caffeine is to wait six hours from your last coffee to sleep in your thirties and 12 hours in your sixties,” says James. “However, we all metabolise caffeine at different rates so if you're having a cup of tea or coffee before bed and you sleep well, it's not a problem.” Samantha Sadighi, a certified sleep practitioner at Easy Sleep Solutions, warns that it's also worth thinking about other caffeine sources – not just tea, coffee and energy drinks, but also chocolate. “The darker the chocolate, the more caffeine,” says Samantha. 2. It’s your dinner (or lack of) It might feel harmless, but coming in late and skipping dinner may secretly hinder your sleep. It’s all due to your blood sugar. “If this drops too low during the night, the body releases stress hormones such as cortisol and adrenaline to correct it. These hormones are alerting, waking you up suddenly, sometimes with a racing heart,” says Samantha. This can also happen if you eat very early in the evening or eat high-sugar foods before bed. “A balanced evening meal including protein, fibre and healthy fats helps stabilise glucose levels overnight,” says Samantha. Think fish or meat with vegetables, brown rice and olive oil or lentils with roasted vegetables. If you do eat, avoid large, heavy or high-fat meals or spicy foods. Samantha says they take longer to digest and can trigger reflux when lying down. 3. It’s the post-work drinks A few glasses of wine in the evening could be enough to hamper your shut-eye. “Alcohol sedates initially as you metabolise it but then eventually it stimulates,” says James. So after your initial ‘sleep’, you might wake up more frequently. Alcohol is a diuretic too, so it could cause you to wake up several times needing a wee. “The safe amount is different for everyone. A glass of whiskey or wine; a bottle or two of beer, you're probably okay. When you start getting beyond that, it will affect your body,” says James. 4. It’s your indoor job Spending time inside, avoiding daylight, interferes with your circadian rhythm aka your body’s natural sleep-wake cycle. Getting outside when you can, whether it’s first thing with a cup of coffee or on a walk at lunch, helps to keep this rhythm in check. “Natural daylight makes it more likely we'll fall asleep within five and 30 minutes, which is healthy, and makes it more likely that we will feel like we’ve slept through the night,” says James. “If you don't get that sunlight, particularly in winter, your body’s not quite certain as to when wake-up time is. Often, it won’t start producing daytime hormones such as cortisol, making you feel fatigued and lethargic during the day.” It may also produce cortisol later in the day, keeping you awake longer than you’d like. If you’re struggling to get enough light, try a light box with a lux (the unit of illuminance) of 10,000 lux at 50 centimetres. “You can also try light therapy glasses; these put the right frequency of light into my eyes to wake my body up in the morning,” says James. 5. It’s your messy bedroom Piles of clothes on the floor or a desk filled with work can increase cognitive arousal, according to Samantha. “If your brain associates the room with emails and stress, it can increase alertness during natural night wakings and also make it harder to fall asleep at the beginning of the night.” 6. It’s the streetlights Light can trigger wake-ups too – even small amounts from streetlights, phone chargers, standby lights or early morning sunrise. “Blackout blinds or an eye mask work well. Ideally, the room should be the same level of darkness throughout the night,” says Samantha. As for noise – think snoring partner or traffic outside – this can wake you up and keep you awake. “Having a fan on or playing white noise can mask any sudden noises,” says Samantha. Ear plugs also help to block out sound. 7. You’re too warm Feeling toasty? Consider turning the thermostat down. “The body needs to drop its core temperature to stay asleep. If the bedroom is too warm, particularly above 18 to 20C, it can disrupt sleep,” warns Samantha. In fact, Samantha explains that overheating is one of the most common causes of 3am wake-ups as it's around the time your core body temperature is at its lowest. “A chillier room is better than a room that’s too warm.” Female hormone changes during menstruation or perimenopause can also increase body temperature. James suggests a 4.5 tog duvet or a bamboo sheet when you're warm during your cycle. “Look at your mattress too as foam is an insulator. Try natural fillings or man-made fibre fillings that are designed to regulate temperature.” 8. It’s your sleep anxiety When sleep becomes an issue in your head, you can become hyper-focused on sleep and fearful of being awake at night. All it takes is a few poor nights of sleep to cause sleep anxiety to kick in. “The problem isn’t the initial waking, it’s the clock-watching and mental spiral that follows: 'I won’t cope tomorrow,’ 'I’m broken’,” says Samantha. “This activates the sympathetic nervous system – your fight-or-flight response – which increases cortisol and heart rate, making it biologically harder to fall back asleep. Over time, your brain associates nighttime with alertness and worry rather than safety and sleep.” Samantha says we should reframe night waking as normal. “Remove clocks from the bedroom; most of us have an alarm clock that will wake us, so we don’t really need to know the time during the night.” Try breathing exercises too; inhale through your nose for four counts, slowly exhale for six counts. Repeat a few times to calm your mind. 9. It’s a deeper problem Your persistent night-time wake-ups could signal that there’s something more serious going on. Samantha says it could be obstructive sleep apnoea, where breathing stops and starts while you sleep. “This is often accompanied by loud snoring, gasping, morning dry mouth and headaches or excessive daytime sleepiness. “Depression can also cause wake-ups, particularly between 3 and 5am, with difficulty returning to sleep, low mood, loss of interest or appetite changes also being common symptoms.” If you need to pee a lot in the night and you’re excessively thirsty, it could be diabetes. If you’re worried, visit your GP for advice. 10. It’s your late workout Hitting the gym in the evening? Don’t expect the soundest of sleep afterwards. “Overtraining or late intense exercise raises your body temperature and evening cortisol, disrupting your sleep,” warns Samantha. If you are exercising in the evening, go for low-intensity activities such as walking, Pilates or yoga. Save intense workouts for the morning or during the day. Enjoyed this? Now try... Energy-boosting breakfast recipes Low-sugar recipes How to get to sleep Best sleep supplements Best sleep trackers Best sleep earplugs 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.
Nicola Shubrook – Registered nutritionist
Are you feeling exhausted and unable to cope with tasks at work or at home? You might be experiencing burnout. Our registered nutritionist explains how to identify whether you need help and what lifestyle and diet strategies may work for you.
What is burnout? 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. 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 2025 survey showed that 34% of adults reported 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 in 2024. The winter months have 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 unfortunately these can lead to getting stuck in a cycle of sugar crashes and further cravings. In 2019 ‘burnout’ became recognised by the World Health Organisation as an ‘occupational phenomenon’, but it is not classed as a medical condition. What are the signs of burnout? Common symptoms of burnout include: Feeling tired or drained most of the time Feeling helpless, trapped or defeated Feeling detached or alone in the world Having a cynical or negative outlook Experiencing self-doubt Procrastinating and taking longer to get things done Feeling overwhelmed There may also be physical symptoms such as: Sleep disturbances or insomnia Digestive issues High blood pressure Headaches Poor memory or concentration Weight loss or weight gain Who is most likely to suffer from burnout? While 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 were 22.7% for men but 39% for women. Interestingly, age also has an effect, with a reduced burnout risk for those clinicians in the USA aged 55+. 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 aged 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 having an impact; certain jobs can also increase in busyness in the last fiscal quarter of the year. There are also external factors such as global conflicts and stress from the political climate that contribute to chronic stress. Am I close to burnout? It can be difficult to determine whether you’re on the brink of burnout, but classic signs may include the development of bad habits, such as overreliance on alcohol at the end of a hard day. There could also be a craving for sugary foods to get you through the afternoon, less motivation to exercise and feelings of constant tiredness and fatigue. Other indicators include feeling undervalued, avoiding social connection and becoming more susceptible to disappointment. You may also feel that the quality of your work is beginning to slip. Check out the Maslach Burnout Inventory for a more definitive opinion, based on a test designed to measure levels of burnout. How to prevent burnout 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 the fact that shorter days 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 or 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 having 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 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 avoid crashes from high-sugar or ultra-processed foods Prioritising your social connections, as this helps to prevent burnout How to recover from burnout Although you may not be able to control all sources of stress in your life, it's important to acknowledge which areas might be leading to burnout and try to minimise what you can, as well as focusing on reducing your stress levels through a variety of healthy eating and lifestyle changes. Can diet help with burnout? Physical health influences mental and emotional wellbeing, and vice versa, so a nutritious, balanced diet is a great foundation on which to build better coping techniques. Start these practical dietary tips to treat burnout: 1. Eat a balanced diet Make sure that you are getting all the necessary nutrients, and that the focus of your diet is on whole foods rather than heavily processed options like refined carbs and sugars. Find out more about a balanced diet. 2. Stay hydrated Hydration is key because it plays an important role in both our physical and mental health. Learn the top 5 health benefits to drinking water and the 10 best foods that help you to stay hydrated. 3. Limit or avoid alcohol Studies have shown a strong link between alcohol use and misuse and the incidence of burnout. If you find yourself relying on alcohol, seek professional advice. Consider these strategies to cut down on alcohol. 4. Include more foods rich in omega-3 fats A 2019 study found that omega-3 fatty acids helped reduce symptoms of occupational burnout, so be sure to include these foods regularly in your diet – here are our top 10 sources of omega-3. If you need recipe inspiration, try our salmon stir-fry or plant-based chia pudding. If you don't eat fish, read our guide on how to get more of these healthy fats in your diet. 5. Boost your B vitamins B vitamins may help relieve stress, promote better mood and, as a result, help you cope more effectively. Consider adding B vitamin-rich foods such as Marmite to your everyday routine. Find out more about B vitamins and the benefits of Marmite. 6. High five! Getting your five-a-day of fruit and vegetables means you’re more likely to get adequate vitamin C. Low levels are linked with high stress levels and burnout. Learn more about vitamin C and the top healthiest sources of vitamin C. 7. Mighty magnesium Magnesium is known as the body’s natural relaxer, and a magnesium-rich diet may help both mind and body. Chronic stress can negatively affect the body’s magnesium levels, causing a deficiency. What’s more, a magnesium deficit is thought to increase the body’s susceptibility to stress. Include plenty of magnesium-rich foods in your diet, perhaps pumpkin seed butter on rye & pumpkin seed crackers for a snack, or dark green leafy vegetables in a smoothie or soup. What other coping strategies are there for burnout? Making slight adjustments to your daily routine can promote relaxation or at least help to make you feel more cheerful. If you think you’re suffering from burnout, there are a number of self-help approaches you can try: Reflect – take a moment to determine the cause of your exhaustion and overload Set boundaries – consider the tasks and activities you need to do and prioritise. Be ready to say no when necessary Seek support – talk to friends, colleagues and family and help them to understand how you’re feeling Be selfish – self-care is essential, so always put yourself first. This includes getting adequate sleep, adequate physical activity and engaging in activities that make you happy Think outside the box – be prepared to try new things. Mindfulness techniques may help promote a new set of coping skills, and therefore reduce overreliance on less favourable coping strategies Don’t forget You are not alone. A recent survey revealed that as many as nine in 10 adults experienced high stress or pressure over the last year. If symptoms continue, seek further professional help and guidance. Start with your GP; they may be able to advise you on appropriate therapies or refer you to a counsellor. For more support and guidance, try these resources: How to be mentally healthy at work Half of work-related ill health is down to stress, depression or anxiety Further reading: Top 20 healthy, mood-boosting recipes 10 diet and lifestyle tips to help manage stress What is stress and how to reduce it The benefits of exercise and mental health Why am I always tired? 5 reasons you're waking up tired with no energy Health benefits of magnesium This page was reviewed on 28 May 2025 by Kerry Torrens Nicola Shubrook is a qualified nutritionist registered with the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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.
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 cafés, 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, get 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. What are the different types of wellness shots? 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, if they're safe. 1. 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 2g and 10g of leucine or isoleucine would be needed. Some people are thought to be 'non-responders' to caffeine in terms of exercise performance, meaning that no amount of caffeine will provide a stimulant effect. But for other people the effect is very strong, so they may well notice an improvement in performance – though overdoing 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. This will of course cost you much less money, without necessarily a great deal more effort, but for some convenience is king here. 2. Immunity shots The concept of boosting the immune system has risen in public consciousness since Covid, with immunity shots arriving at around the same time. These shots 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 antioxidant 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 turmeric, ginger and grind of pepper to your orange juice (or indeed having them in a curry), which will cost a lot less than the £2+ you might spend on one shot. 3. 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). Probiotics may come 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's 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. 4. Relaxation drinks One of the most popular ingredients in wellness drinks, CBD is a non-psychoactive ingredient from the cannabis plant, which has been shown to be effective in managing pain, as well as having a calming effect and potentially reducing 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, with four of the drinks not containing any measurable amount at all. The same study also found that some products contained high levels of heavy metals and other harmful compounds. While this may not be too much of an issue if you consume these products occasionally, regular consumption may cause health risks. CBD is fairly novel, and caution is advised as there's currently little evidence of long-term effects. This is why the FSA also advises a maximum daily limit of 10mg of CBD. 5. Brain boosters Caffeine is the most well-known brain booster, having 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. They 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. 6. 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. While there are 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 a month might do exactly the same as a menopause shot that costs £2 a 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. Overall, are wellness shots good for you? 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.
Exactly how harmful are your bad habits?
From drinking too much alcohol to having too many late nights, the experts assess how much damage you’re doing – and provide tips to mitigate the harm or even quit altogether.
Almost everyone has a harmful habit. In the most recent Health Survey for England report (the survey has been paused since the pandemic), nearly nine in 10 adults said they regularly engage in a damaging behaviour, such as smoking or drinking alcohol excessively. These habits are often addictions, misguided coping mechanisms or adversity driven, and many are easy to fall into. There are all sorts of reasons why people develop harmful habits, and the difficulty of quitting is scientifically understood. The good news is that there are tried and tested methods to help you quit just about any harmful habit. You’ll find harm reduction and habit-breaking tips below, along with the sobering facts on how bad habits can harm your health. How harmful habits affect your health Smoking You might be among the dwindling number of smokers who still love a cigarette with their morning coffee on a summer’s day, in the winter chill and, well, in most situations – but it’s well established that tobacco does not love you back. Smoking damages almost every organ in the body, according to Hazel Cheeseman, CEO of Action on Smoking and Health (ASH). “It harms the heart and blood vessels by increasing blood pressure and causing fatty build-up in arteries, raising the risk of heart attack and stroke,” she says. “In the lungs, smoking causes chronic cough, breathlessness and COPD, and is the leading cause of lung cancer. It also increases the risks of at least 16 other cancers.” Cheeseman adds that smoking weakens the immune system, slows healing, damages teeth and gums, accelerates skin ageing, reduces fertility and, during pregnancy, increases the risks of miscarriage, premature birth and low birthweight. If this is too much information to take in, simply consider smoking’s impact on your life expectancy: “on average, people who smoke die around 10 years earlier than non-smokers,” says Cheeseman. “It also shortens healthy life expectancy, with smokers requiring care and help with everyday tasks a decade before those who don’t smoke.” Reduce the harm: Cheeseman advises that the only way to remove the risks of smoking is to stop completely, but she suggests ditching cigarettes for an alternative nicotine product if you’re already a smoker and you’re not ready to go nicotine-free. “Switching to nicotine replacement therapy (NRT), vapes or pouches will substantially reduce the harm,” she says. Break the habit: Quitting smoking is infamously difficult, requiring as many as 30 attempts or more, but thousands of smokers successfully kick the habit every day. Getting support makes a big difference: “evidence-based support available through local public health teams and the NHS increases the chance of success significantly, as does quitting with friends and family,” she says. “The most important thing is to give quitting a go, and never give up on giving up.” Get help: Find your local NHS Stop Smoking service (England) Help Me Quit (Wales) NHS Stop Smoking services (Scotland) Stop Smoking (Northern Ireland) Alcohol Excessive drinking is declining in the UK but, as of 2022, 12% of adults in England and 18% in Scotland were reportedly drinking alcohol at risky or harmful levels. Many of us continue to break the Department of Health’s low-risk guidance to consume no more than 14 units per week and keep at least three days alcohol-free. “There is a sliding scale of harm, with the toll alcohol takes on our physical and mental health increasing the more we drink,” says Dr Richard Piper, CEO of Alcohol Change UK, which flags up the head-to-toe impacts in its interactive map of alcohol and the body. “From rubbish sleep, brain fog and low mood, to high blood pressure, depression, anxiety and any of the 200 health conditions caused by alcohol (such as liver or cardiovascular disease) these harms affect millions of us drinking at different levels over different time periods.” Habitual heavy drinking could take years off your life, shortening life expectancy by four to five years if you drink more than 18 alcoholic drinks per week. Reduce the harm: If your aim is to reduce your alcohol consumption rather than to quit drinking altogether, then going alcohol-free for a limited time period could help with the adjustment. “Cutting down, particularly if we’re drinking alcohol most days and not giving our minds and bodies any proper breaks, is a great place to start and still offers loads of benefits,” says Dr Piper. “Research suggests that in order to achieve moderation, many people first need to have a break of a month or more because it gives our habits and body a chance to properly reset.” Dr Piper also suggests reducing weekly consumption, spreading that consumption across the week and opting for low-strength or alcohol-free drinks as easier alternatives. Break the habit: If you’ve decided to quit drinking alcohol, there’s help at hand. However, it will be important to take an approach that factors in your current relationship with alcohol. “The best place to start, whether we’re thinking about going alcohol-free or cutting back, is understanding what we’re currently drinking so we can proceed safely and with the right support,” says Dr Piper. “We can use tools like the Try Dry app to assess not only how much we drink, but also our consumption patterns and feelings about drinking. Your GP or local alcohol service will also be able to do this with you.” Get help: Alcohol Change UK Find alcohol addiction support services (NHS) Dr Piper adds the following important advice for those who are quitting drinking: “If you experience shaking, hallucinations, sweating or severe headaches a few hours after you stop drinking alcohol, you should go to A&E or call 999, because sudden alcohol withdrawal can be fatal. If you are worried about how to cut back safely, speak to your GP or local community alcohol service, who will be able to advise on the safest, most suitable way to cut back or stop drinking based on your current consumption.” Junk food From fast food delivered at the touch of a smartphone screen to the ultra-processed foods lining supermarket shelves, we find ourselves surrounded by junk food, and we’re hard-pressed not to eat it habitually. These pre-prepared meals often have low nutritional value and a high content of saturated fats, refined sugar and other health-harming ingredients. “Diets high in fat, sugar and salt, and low in fruit, veg and fibre have an impact on health, contributing to diet-related diseases such as obesity, heart disease and cancer,” says Dr Hannah Brinsden, Head of Policy and Advocacy at The Food Foundation. “Importantly, this impacts healthy life expectancy as well – the number of years lived in good health.” Reduce the harm: One small measure you can take to improve your diet is to increase your intake of fibre, an important nutrient that's often lacking in fast food. “Fibre intake still remains critically low across all age groups, especially among adults,” says Dr Brinsden. “Only 4% of adults meet the recommended 30g of fibre per day – a figure that drops to just 1% among women aged 65 and over.” Adding some of our high-fibre recipes to your diet should help. Break the habit: Parting ways with junk food is difficult for several reasons, beyond the simple fact that we’ve developed a taste for these foods. One major obstacle is the high cost of healthier foods, which are “more than twice as expensive per calorie than less healthy foods, and less available,” according to Dr Brinsden. If you’re aiming to replace junk food with healthy, home-cooked meals, a money-savvy place to start would be our collection of cheap and healthy recipes. You might not always be able to avoid fast food, but making your own affordable and tasty meals most of the time will make a big difference. Get help: Top 15 healthy fast food recipes (Good Food) Healthier food swaps (NHS) Undersleeping Late nights and poor sleep might sometimes be unavoidable, especially if you have insomnia, are a new parent or have too much to fit into your day. Still, if you have the opportunity to improve your quality of sleep, it’s worth making some changes. “When we undersleep, our restorative processes that support growth, memory consolidation and bodily detoxification are disrupted,” says Lisa Artis, Deputy CEO of The Sleep Charity. “Just one poor night of sleep can leave you irritable and unfocused, but long-term sleep deprivation leads to more serious consequences. For instance, the cardiovascular system doesn't get a chance to rest and repair during sleep, triggering heightened 'fight or flight' hormone activity, increased heart rate and elevated blood pressure.” According to Artis, serious health harms can result from longer-term undersleeping. “Studies show those sleeping less than seven hours per night have a 14% increased risk of premature death compared to those sleeping seven to eight hours, while over-sleepers face a 34% increase. Other studies have shown that regularly getting less than seven hours of sleep a night increases the risk of heart disease, stroke and high blood pressure.” Undersleeping is also linked to heightened risks of obesity, certain cancers and cognitive conditions including Alzheimer’s disease. There’s much to gain from getting the recommended seven to nine hours per night (for adults). Reduce the harm: Even if increasing the amount you sleep isn’t feasible right now, there are steps you can take to sleep better. “Aim to wake up at around the same time each day – even on weekends – as this will help to strengthen your circadian rhythm and sleep drive,” says Artis. “You can also improve your sleep hygiene and sleep quality by reducing screen time before bed; creating a calm, sleep-friendly bedroom environment; and avoiding caffeine or heavy meals late in the day.” Break the habit: “For those ready to prioritise sleep long-term, the key is to take a gradual approach, increasing sleep by no more than 15 minutes per night,” Artis advises. “Establish a calming pre-sleep routine with activities like reading or gentle stretching, dim your lights in the evening to help prepare your body for rest and track your progress in a sleep diary to reveal patterns and pinpoint areas for improvement.” Get help: National Sleep Helpline (The Sleep Charity) Help with sleep problems (NHS) Lack of exercise We all face our own challenges and limitations when it comes to exercise. Injuries, health conditions, mobility impairments, access to facilities and other factors can all present barriers to staying active. However, many of us are prone to the habit of exercising less than we could and ideally should, with serious implications for our wellbeing. “Being inactive has a significant impact on our physical and mental health,” says Kate Dale, Director of Campaigns at Sport England. “Not only does inactivity increase the risk of conditions such as type-2 diabetes, heart disease, stroke, dementia and some cancers, but it also contributes to reduced strength, balance and energy levels. Most concerning is that inactivity is linked to one in six deaths – while, on the flip side, active lifestyles are associated with longer, healthier lives.” Reduce the harm: If your lifestyle is currently very sedentary, then you’ll need to build up slowly to a level of activity that works for you. “Even small steps like short walks or gentle exercise activities can deliver meaningful benefits, especially for those who are currently least active,” says Dale. Break the habit: Developing an active lifestyle that sticks is all about staying motivated, minimising the risk of injuries and above all, finding the types of exercise that work for you. “Choose enjoyable activities and build gradually,” Dale advises. “Moving more doesn’t need to mean structured sport; it can simply be incorporating movement into daily routines.” Get help: The benefits of being active (Sport England) Fitness hub (Good Health) Leaving stress unaddressed Stress has many potential causes, from workplace pressures to caring for unwell family members or dealing with a bereavement. “Most of us will experience stress from time to time and, in small doses, it’s probably not too much to worry about,” says Rosie Weatherley, Information Content Manager at Mind. “However, being put under stress for long periods of time can negatively affect our physical and mental health. Although stress isn’t a mental health problem, the two are related and excessive stress can cause or worsen a mental health problem such as depression or anxiety.” It’s often impossible to avoid stress – but we can sometimes take steps to manage its effects. When allowing stress to go unchecked becomes a habit, the risk of illnesses including cardiovascular dysfunction, diabetes and autoimmune syndromes may increase. Reduce the harm: If you’re under a lot of stress, you may find it difficult to make big changes, but there are some relatively quick steps you can take to move in the right direction. “Try to identify what is causing you to feel stressed and see if you can better manage the pressure you are under – there will be some things that you can’t change, but others you might be able to take more control over,” says Weatherley. “If stress is work-related, speak to your manager or supervisor about how you’re feeling. From time management skills to improving how you communicate with those you feel are putting unreasonable demands on you, there are plenty of small steps you can take to help alleviate the causes of stress.” Other stress-relieving measures that work for some people include breathing exercises, listening to music, making time for breaks, spending time in nature and physical exercise. Medical intervention: Those dealing with ongoing stress will sometimes require medical help. “If you’re feeling overwhelmed, your day-to-day life or relationships are being affected or you’re having difficult feelings that last longer than two weeks or keep returning, speak to your GP,” says Weatherley. “Your GP may run some tests to see how they can help manage the symptoms. They may suggest some options to help manage stress, such as wellbeing and relaxation tips. Or, they might be able to refer you to social prescribing, if it is available in your local area. This might include support for loneliness, money problems or physical activity.” Get help: Advice on coping with stress (Mind) Get help with stress (NHS) I’ve got a harmful habit – can I kick it? Yes, you can! The challenge of breaking a bad habit varies depending on a number of factors, including your personal circumstances, the extent of the habit and how the harmful activity relates to your neurology – but the key point to remember is that all sorts of people succeed in moderating or eliminating all sorts of bad habits. One piece of advice that we’ve heard consistently from the experts interviewed for this article is that you can improve your situation by accepting help – whether that’s from a friend, family member or specialist such as a charity or medical professional. You are far from alone in struggling with a harmful habit, and you’ll be far from alone when you take steps to move past it. Read more: How to sleep better Eat well for... gut health 8 ways poor sleep wrecks your healthy eating intentions Risk factors for high cholesterol What to eat to beat common health problems 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.
Sweaty secrets: all you ever wanted to know about perspiration (and a lot that you didn’t!)
Personal trainers and medical experts unpick the science behind your sweat
If there’s one thing that we all have in common, but hardly ever talk about, it’s that we sweat. From the glisten on your forehead after a spin class, to clammy hands and damp patches under your armpits before a big meeting, sweating is completely normal. In fact, the average human sweats around 278 gallons (1,263 litres) every year. Over a lifetime, that’s well over 100,000 litres of perspiration. “Sweating isn’t a sin and shouldn’t be seen as one. It’s perfectly normal and it’s your body’s way of regulating its core temperature,” says personal trainer Paul Tomkins . Adding to this, Dr Vijay Nayar at Healthium Clinics says: “Our core temperature may rise due to infection, heat, stress, exercise and sometimes even when we eat spicy food. When this happens, your nervous system then signals the sweat glands to release fluid onto the skin which evaporates and cools us down.” But despite being a natural process, for a lot of us, sweating is embarrassing. We may even associate it with poor hygiene. Yet the reality is, sweat is far from dirty. “Sweat is composed of mainly water with some electrolytes such as salt added in,” says Dr Nayar. “Over the course of a day an average person loses around half to one litre at rest but this will increase in hot climates and with exercise.” So what’s actually going on under your skin when you sweat? Why do some people sweat buckets while others barely break a glow? It’s time for a few sweaty truths… Discover our full range of health benefit guides and find out what to eat for a workout, what to eat for healthy joints and the best fitness trackers for exercise lovers. Plus, browse our energy-boosting breakfast recipes. What causes excessive sweating? Although it’s a normal bodily response, for some people sweating can cross the line from simply inconvenient to excessive. “Genetics play a significant role, meaning some individuals naturally have more active sweat glands than others,” says Dr Ross Perry, medical director of Cosmedics skin clinics. “Hormonal changes, such as those experienced during puberty, pregnancy or menopause, can increase sweating; so can stress and anxiety. Body size and composition also influence how much heat the body generates (with people carrying more body weight often producing more heat), while certain medical conditions, such as anxiety or an overactive thyroid gland can affect sweat production.” Medications, including antidepressants, painkillers, hormone treatments and some blood pressure medications are all known to increase sweating as a side effect too. Excessive sweating, known as hyperhidrosis, affects around half a million people in the UK. Primary hyperhidrosis tends to be in a localised area, most commonly the armpits, while secondary hyperhidrosis is general, all over sweating, caused by underlying conditions. "Hyperhidrosis is defined less by the amount of sweat produced and more by its impact on daily life,” says Dr Perry. “If sweating occurs in situations where it wouldn’t normally be expected, such as in cool environments or at rest, and interferes with work, social interactions or confidence, it may be considered excessive.” Think you might be suffering from hyperhidrosis? Help is available. “Hyperhidrosis is assessed primarily through a detailed history rather than precise measurement,” says Dr Perry. Your GP may recommend treatments such as prescription antiperspirants, medications and botox, to specialist therapies. Should sweat smell? Contrary to what you might think, sweat itself is odour free. Instead, stinky sweat may develop when sweat interacts with bacteria on your skin. If you’re partial to sitting in sweaty clothes after a workout, you might notice the smell becoming more pungent. The longer sweat sits on the skin, and the more bacteria feed on it, the stronger the odour becomes. “Some people naturally have stronger-smelling sweat than others, and this is largely due to genetics,” says Dr Perry. “Differences in the skin’s microbiome – the community of bacteria that live on your skin – as well as the activity of apocrine sweat glands found in areas such as the armpits and groin, play a key role. These glands produce a thicker sweat that bacteria break down more easily, leading to stronger odour.” The foods you eat can make your sweat stink a little more too. “Garlic, onions, spices and alcohol contain compounds that are excreted through sweat, and broken down by skin bacteria into more pungent by-products. This alters the scent of sweat rather than increasing the amount produced,” says Dr Perry. So if you’re tucking into garlic-heavy pastas, spicy curries and onion-loaded burgers, then be prepared to feel the heat – and the subsequent smell – a little more. Does being unfit make you sweat more? If you’re dripping more than everyone else in the room, don’t panic. “People who are physically fit tend to start sweating earlier and may sweat more during exercise,” says Dr Perry. “This is because their bodies are better adapted at regulating temperature. Sweating efficiently allows heat to be released more quickly, helping to maintain a stable core temperature.” With this in mind, increased sweating during exercise can actually be a sign of good cardiovascular fitness rather than a lack of it. So if your gym vest is soaked through, take it as a good thing. On the other hand, Dr Nayar says that sedentary people may sweat more during everyday activities, such as stair climbing or just carrying the shopping. “This is because their bodies are less efficient at temperature regulation.” Take this as a gentle warning to move more, not less. If sweat is something you want to minimise, wear loose-fitting T shirts or vests made from sweat-wicking fabrics. Avoid heavy cotton as it can trap heat and moisture. Can you sweat out a hangover? After a big night it’s tempting to think that a sweaty workout, sauna session or strong coffee will help to sweat the alcohol out of your system. Unfortunately, that’s not quite how it works. According to Dr Nayar it’s a myth that you can sweat out a hangover. “Alcohol is metabolised by your liver and sweating will not remove alcohol in any meaningful way.” That said, you may naturally sweat more after a night of boozing. “Alcohol causes blood vessels to dilate and interferes with your temperature regulation which can increase sweating,” adds Dr Nayar. Heat only makes things worse, so a coffee is unlikely to make you feel better if you’ve got the hangover sweats. “Hot drinks can have a similar as alcohol effect by raising your internal body temperature, increasing the amount you sweat,” says Dr Nayar. And if you’re planning on powering through a sweaty workout post-drinking, think again. It could backfire. “It’s going to add to dehydration and further salt loss, making you feel worse quite quickly,” says Paul. Is it possible not to sweat? Regardless of how normal sweating is, the truth is that most of us would happily reduce it. In 2019, Prince Andrew famously claimed he was unable to sweat due to a condition known as anhidrosis, which he attributed to high adrenaline levels following the Falklands War. Although this raised eyebrows, the condition itself does exist. “It is possible not to sweat and there are rare genetic conditions which may cause this,” says Dr Nayar. These include anhidrosis and hypohidrosis (under-sweating); conditions in which the body either produces very little sweat or none at all. It’s not known exactly how many people suffer from these but nerve damage, certain medications and even genetics can play a role. Keep in mind that under-sweating is no good thing. A body that can’t cool itself down is more vulnerable to heat-related illnesses such as sunstroke. For most of us antiperspirants are the go-to solution for sweat-zapping. “These work by temporarily blocking sweat ducts, usually with aluminium-based compounds. This then reduces the amount of sweat that reaches the skin,” says Dr Nayar. “Current evidence suggests that antiperspirants are not harmful or that blocking sweat affects overall temperature regulation. Similarly, there is no strong evidence linking antiperspirants to cancer or Alzheimer’s disease.” But if you have sensitive skin or experience irritation or allergic reactions it’s best to avoid fragrances, alcohol or aluminium salts. “You may be better off using deodorants rather than antiperspirants,” warns Dr Nayar. These allow sweat but keep the smell under control. Ultimately, sweat is unglamorous, but it isn’t the enemy and, if anything, proves that your body is working as it should be. Pay attention to it too. It can be a sign you need to move more, adjust your habits or, in some cases, speak to a GP. Read more... How much exercise should I do each day? How to exercise for free Top 10 foods for fitness Health benefits of walking The best fitness trackers to buy The benefits of exercise on mental health Browse our all our health and fitness content 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.