9 surprising tricks for a whiter, healthier smile
Research is uncovering a strong link between your mouth and your overall health. Here are the expert ways that you might not know for giving your oral health a boost
You might have grown up thinking cleaning your teeth was all about avoiding bad breath before the youth club disco, or removing stains from red wine, coffee and cigarettes. But there’s more and more evidence suggesting that good oral health may keep your heart, brain and blood sugar levels healthy, too. You’ve heard of good gut bugs, but what about good mouth bugs? “Your mouth contains an oral microbiome made up of over 700 known species of bacteria, as well as yeasts and viruses,” says Gary Moran, associate professor at the School of Dental Science at Trinity College, Dublin. “Like your gut microbiome, the bacteria in your mouth play an important role in your health.” And one recent piece of research from Colorado State University shows your oral health habits, such as regular flossing, can keep this microbiome in balance or, conversely, increase your risk of an unhealthy mix of organisms that affect your overall health. Care for your mouth and you could stay well for longer It turns out regular brushing, interdental care and looking after your oral microbiome might help reduce your risk of stroke, diabetes and heart problems. The latest research says: Regular dental checkups dramatically reduce your risk of cavities, gum disease and a stroke. One recent piece of research followed thousands of adults for 20 years, revealing those with gum disease and cavities had an 86% higher stroke risk than those with healthy mouths. Treating a tooth infection with a root canal procedure may help improve blood sugar, cholesterol and inflammation. New research is investigating how bacteria that get in through bleeding gums can travel to other parts of the body and potentially increase the risk of: brain changes, a heart condition called atrial fibrillation (where your heart beats out of its usual rhythm and increases your risk of stroke), Parkinson’s disease and breast cancer in women with an already increased genetic risk. Protect your teeth – and your health The latest UK Adult Oral Health Survey showed 64% of British adults had clinical decay in one or more teeth on the crown or roots, and 93% had some sign of gum disease. US figures suggest more than 90% of US adults have tooth enamel damage and/or cavities, and 42% of adults have periodontitis, a serious gum infection. Here are the clever things you can do (alongside brushing your teeth and flossing) in the six months between checkups to help keep your mouth healthy. Eat the Mediterranean way Eating a Mediterranean-style diet – rich in vegetables, legumes, fruits and olive oil – may protect against gum disease by lowering inflammation. People eating a lot of plant-based foods are more likely to have better gum health, says research on 200 people from King’s College London. More new research also highlights two Mediterranean foods in particular: Pack in the tomatoes: the red colour in tomatoes comes from an antioxidant called lycopene, which could help prevent serious gum disease. You get more lycopene from cooked tomatoes, and it’s fat-soluble, so some oil in your meal can help you absorb it. Tomato paste, sundried tomatoes and tomato powder have the highest levels, but you can also get it from raw and tinned tomatoes and tomato juice. Garlic bread(!): we know good oral health is supposed to banish bad breath, but garlic extract has been found to work as well as common antiseptic mouthwashes, revealed one recent review of research. Using a garlic extract mouthwash might make you smell and also give that burning mouth sensation some mouthwashes give, so consider eating more in your soups, sauces and curries instead! Quit smoking and vaping to keep your microbiome – and gums – happy Smokers have a higher risk of gum disease, and it turns out e-cigarette users do too. The link is in the microbiome, according to a series of research projects from New York University. They revealed that e-cigarette users have a different oral microbiome to smokers and nonsmokers, but one that is strikingly more similar to that of smokers. More than 60% of US smokers have gum disease – another good reason to quit. Deal with stress properly, especially if you’re a woman Teeth grinding – or bruxism – affects more women than men. It wears away at enamel and encourages decay. People who are stressed by daily problems or trouble at work seem to be more likely to grind their teeth. Try regular belly breathing – deep breaths that raise your belly and ribcage rather than your upper chest, counting in and out to at least four. Drink the right tea, and drink it right “Drinking black or green tea without milk, lemon or sugar, protects against acid erosion,” says Kenton Ross from the US Academy of General Dentistry. It can also help prevent tooth decay as its polyphenols stop bacteria clinging to your teeth, and the leaves contain fluoride. Plus, skip fruit-flavoured teas because scientists have shown they’re acidic and can erode your teeth. Don’t brush after meals Timing your toothbrushing right helps reduce the amount of enamel-weakening acid you might grind into your teeth. Wait at least half an hour if you need to brush your teeth after eating. This allows time for your saliva to wash away the acid and for the enamel to harden again. Avoid brushing your teeth for at least an hour after having anything acidic like citrus fruits, fizzy drinks or sports drinks. Do eat cheese after meals! Eating cheese at the end of your meal can help protect your teeth against decay by increasing calcium concentration in saliva, allowing teeth to remineralise. Plus, the fat is thought to reduce the amount of bacteria on the surface of the teeth. Salivate! When your mouth waters or produces saliva it helps neutralise acid from your food and drink, dilute sugars and help teeth to remineralise. New research is showing an amino acid called arginine that’s in saliva could help reduce tooth decay by supporting your microbiome to grow bacteria that help neutralise acids. Smoking increases your risk of tooth decay because it interferes with the production of acid-neutralising saliva. So quit. In general, women produce less saliva than men. At menopause, dry mouth and increased teeth sensitivity and gum health issues are more common. And weirdly enough, the composition of saliva becomes less antibacterial during pregnancy. Drinking water, brushing and flossing are crucial! Some drugs such as antihistamines, beta blockers and antidepressants can cause a dry mouth too. Avoid white wine if you’re eating berries Drinking white wine throughout a meal creates rough spots and grooves on your teeth that then allow black coffee, berry or red wine stains to penetrate more deeply, says a recent study from New York University College of Dentistry. Don’t get sucked into the ‘brush once a day’ misinformation It might be tempting to skip the clean when you’re rushing around in the mornings getting the school run sorted, travelling to work or pressing the snooze button for the third time. But don’t let all the recent social media ‘once a day is enough’ chatter lure you in. “Brushing once a day simply isn’t enough for most people,” says Dr Nigel Carter OBE, chief executive of the Oral Health Foundation. “Very few of us clean perfectly every time, and plaque keeps forming throughout the day. Brushing twice daily – in the morning and before bed – remains the single most effective thing you can do to protect your teeth and gums.” Enjoyed this? Read more... Am I at risk of calcium deficiency? Am I getting enough vitamin D? More health & nutrition tips Health benefits of magnesium Best calcium supplements All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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.
Our nutritionists reveal the best foods for glowing skin, as well as top tips to nourish your skin from the inside out.
What is skin? Your skin is the largest organ of the body and is made up of two main layers, the epidermis and dermis. The outer epidermis provides the main barrier, preventing water loss and protecting from pathogens, while the inner dermal layer ensures strength and elasticity, and supplies nutritional support. The skin you show to the world is created deep in the dermis. These skin cells are pushed up, layer by layer, until they reach the surface. This process takes around four weeks, which means changes in your diet, for better or worse, may take a little while to show. As well as providing your outer canvas, your skin regulates body temperature, provides a protective barrier and helps maintain fluid balance. A number of factors impact the health and appearance of your skin, including your genetics, age, hormone levels and conditions such as diabetes, as well as your diet and lifestyle. Helpful habits to establish include wearing a high-factor sunscreen all year round, minimising your stress when you can, and staying physically active. What can I eat for glowing skin? Many people have a favourite face cream or treatment, but there’s no denying that beautiful skin starts with nourishing it from within. Older skin cells are constantly being shed and replaced, which means a steady supply of nutrients is essential to support skin turnover. Eat the correct balance and you'll feed your skin and help keep it soft, supple and blemish-free. Wrinkles and age spots are inevitable, but ageing is also enhanced by overexposure to the sun, tanning beds, harsh soaps, chemicals and a poor diet. The answer is to fine-tune your skincare regime and modify lifestyle factors while optimising your nutrition by eating a varied, balanced diet that includes antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and adequate hydration. Read on for our 12 top tips on eating your way to glowing skin. Next, discover how gut health affects skin, how dietary fats can improve your skin and our review of the best collagen supplements. 1. Eat a minimum of five portions of fruit and vegetables every day Fruits and vegetables contain powerful antioxidants that help protect skin from cellular damage caused by free radicals. These free radicals may be triggered by smoking, pollution and sunlight. Eat a rainbow of colourful fruits and vegetables, and aim for at least five portions a day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins, and lutein, found in kale, papaya and spinach, are both important for normal skin cell development and healthy skin tone. Discover what counts as one of your five-a-day. Start your day with raspberry kefir overnight oats or sweet potato pancakes with orange & grapefruit. 2. Get your vitamin C We need vitamin C to support the immune system, promote radiant skin and help blemishes heal. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C is also key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supported, and strengthens the blood capillaries that supply the blood that nourishes our skin. Read more about vital vitamins. Try this vitamin C-rich lentil & tahini salad. 3. Eat enough vitamin E Vitamin E plays a key role in protecting the skin from oxidative (cell) damage and photo-ageing. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts and sunflower and pumpkin seed oil. Read more about what makes avocados so healthy. Enjoy almond crêpes with avocado & nectarines. 4. Stock up on selenium Selenium is a powerful antioxidant that works alongside vitamins C and E. Studies suggest that a selenium-rich diet may help protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just two or three nuts will provide your recommended daily amount. Mix Brazil nuts with seeds rich in vitamin E as a snack or salad sprinkle. Other good sources of this mineral include fish, shellfish, eggs, wheatgerm, tomatoes and broccoli. Read more about the health benefits of Brazil nuts. Add the crunch of Brazil nuts to this easy pomegranate chicken. 5. Eat plenty of zinc The mineral zinc helps keep skin supple by supporting the normal functioning of oil-producing glands in the skin. It’s also involved in the healing process and helps repair skin damage. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish. Read more about why we need vital minerals. Try this skin-healthy combination of mushroom hash with poached eggs. 6. Include healthy fats Certain fats act as a natural moisturiser for your skin, keeping it supple from the inside and improving elasticity. These fats include the monounsaturated and polyunsaturated varieties found in avocados, oily fish, nuts and seeds. These fats come cleverly packaged with a healthy dose of valuable vitamin E. Pay special attention to food sources of a polyunsaturated fat called omega-3 fatty acids. These fatty acids are anti-inflammatory and may help alleviate skin conditions like eczema and psoriasis. They also form the building blocks of healthy skin. You can find omega-3 fatty acids in oily fish such as salmon, trout and sardines, as well as plant sources including flaxseed, chia seeds, walnuts and rapeseed oil. Discover the health benefits of salmon. For a nutritious dinner, try sesame salmon with purple sprouting broccoli & sweet potato mash. 7. Eat more fibre Fibrous foods, like wholegrains, beans and pulses as well as nuts, seeds and vegetables, are not just fibre-rich, they feed the beneficial bacteria that make up your gut microbiome. This helps reduce inflammation throughout the body and promotes the healthy elimination of toxins; it may also help with acne, skin rashes and premature skin ageing. Learn more with our fibre guide. 8. Support your gut health with fermented foods Whether your concerns centre around common skin conditions like eczema and rosacea or you simply want your skin to age well, you need to consider the health of your gut. This is because any imbalance in your gut microbiome may show up in your skin. Beneficial gut bacteria, often referred to as probiotics, have become synonymous with helping to maintain digestive health, whether taken as daily supplements, or ingested as active cultures in live organic yogurt and other fermented foods. The benefits of these 'friendly' bacteria are now thought to extend beyond the digestive tract, and include helping to keep skin clear. By supporting the gut, probiotics create a healthy, sealed barrier that prevents the inflammation that can trigger breakouts. To promote the growth of good gut bacteria, aim to include fermented foods like kefir, kimchi and sauerkraut as well as live yogurt in your daily diet. Discover more digestive health recipes and tips. 9. Eat more phyto-estrogens Phyto-estrogens are natural compounds found in plants. They have a similar structure to the female sex hormone oestrogen, and are thought to help keep our natural hormones in balance. This is important because oestrogen plays an important role in skin health, especially in supporting skin structure and minimising skin damage. There are different types of plant ‘oestrogen'. Some (isoflavones) are found in soya, such as tofu and tempeh, while others (lignans) are found in the fibre of wholegrains, fruit, vegetables and flaxseed. Find out more about the health benefits of soya. Give tempeh a go with our tasty tempeh traybake. 10. Drink 6-8 glasses of water a day Skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired and slightly grey. Experts recommend we drink 6-8 glasses of water a day. All fluids count towards your daily allowance but water is best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Caffeine-free herbal teas are good too. Don't forget that some fruit and vegetables, such as watermelon, courgette and cucumber, also contribute fluids – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin. Discover how to stay hydrated. Give yourself a hydration boost with our watermelon & strawberry slushie and watermelon lollies. 11. Choose low-GI carbs The glycaemic index (GI) is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body to glucose. Try to eat plenty of beans, pulses, porridge and other low-GI foods. These release their energy into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied and less likely to snack. Avoid high-GI foods such as biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles. Try our tuna, asparagus & white bean salad or porridge with blueberry compote. Learn more about what the glycaemic index is and discover our favourite low-GI recipes. 12. Don't crash diet Repeatedly losing and regaining weight will take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often deficient in essential vitamins and minerals too. Over long periods of time this type of dieting will reflect on your skin. If you're considering a weight-loss plan, make sure you have all the facts first – explore our expert guides to popular diets and read the 11 things you should consider before starting a diet. Smoking and excessive alcohol consumption are two other lifestyle factors that will impact the look and appearance of your skin. What foods to avoid for healthy skin 1. Watch the sugar Sugar can speed up the rate your skin ages. This is because it forms molecules called advanced glycation end products (AGEs) in the dermis. The skin protein collagen acts as a natural scaffold for your skin. Collagen is springy and bouncy, but when sugar molecules attach themselves to the collagen fibres, it becomes stiff and creates ‘sugar sag’. Follow guideline advice and aim to eat no more than 30g of 'free' sugars a day: this includes the sugar added to foods and drinks, and excludes the natural sugars found in whole fruit, vegetables and milk. Try our 8 ways to cut down on sugar. 2. Banish the booze It’s hard to find a skin-related silver lining when it comes to alcohol. It can lead to an acceleration in fine lines on the upper face including the forehead and around the eyes. Overdoing your favourite tipple can also cause flare-ups of pre-existing conditions including eczema and rosacea, plus alcohol wreaks havoc on hormones and sleep. Find out more in our article, How to drink responsibly. 3. Ultra-processed foods The good news is that it’s not necessary to demonise all processed food, which includes tinned fish, cheese and dried fruit. But we do need to be mindful of ultra-processed foods, which are often high in fat, sugar and additives, and as such may affect the gut, disrupt blood sugar levels and influence weight. It’s worth remembering that we don’t fully know the implications of ultra-processed foods and although there is an association between the regular consumption of fatty and sugary foods and adult acne, there is still more for us to learn in this area. Find out more in our article: What’s the truth about UPFs? A nutritionist evaluates. Eat to beat common skin problems Does diet affect acne? Acne is commonly linked to changes in hormone levels at puberty and peri-menopause. Fluctuating hormones can stimulate the oil-producing glands, which can trigger an inflammatory response and lead to signs of acne. In order to help minimise acne, follow these tips: Cut back on saturated fats and the fats found in processed foods Eliminate junk food as well as foods high in sugar, such as cakes and biscuits Eat more raw vegetables, wholegrains, fresh fruit and fish Include foods rich in selenium, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and wholemeal bread Consider a Mediterranean diet: this style of eating has been linked with reduced acne severity Does diet affect psoriasis? Psoriasis is characterised by red skin patches with silvery scales, most commonly on the elbows and knees. These patches are caused by rapid growth and turnover of cells in the outer layer of the skin. Patches can be itchy and sore, and, in severe cases, the skin may crack and bleed. Sunburn, alcohol, smoking, obesity and stress are all implicated but there may also be trigger foods – these are best identified using an exclusion diet. You should be aware that this sort of diet should only be conducted under the supervision of a registered dietician. Discuss a referral with your GP. Consider these dietary changes: Minimise saturated fat from red and processed meats Focus on healthy fats, including omega-3 fatty acids from oily varieties of fish, as well as cold-pressed nut and seed oils Consider including anti-inflammatory herbs and spices such as turmeric, ginger, cumin, fennel, rosemary and garlic Does diet affect eczema? Eczema is a skin condition that usually begins as patchy redness – often on the hands, but it can appear anywhere on the skin. Although there are many triggers, one of the most common is a food sensitivity. An exclusion diet may be helpful but should only be implemented under the guidance of a health practitioner, such as a registered dietician. Potential offending foods may be milk, eggs, fish, cheese, nuts and food additives. To help alleviate symptoms, be sure to include foods rich in omega-3 fatty acids, zinc and vitamin E. Seek professional advice from your GP or a registered dietician before making changes to your diet or commencing an exclusion diet. For persistent skin conditions, talk to your GP or consider a referral to a dermatologist. Like this? Now try: Top 10 healthy, mood-boosting recipes Energy-boosting dinner recipes Healthy recipes for weight loss 50 easy ways to lose weight Have you used diet to improve the health and appearance of your skin? If so, share your experiences in the comments below. This page was reviewed on 10 April 2026 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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.
Many children experience trouble sleeping, but simple lifestyle and behavioural changes may make all the difference to a restful slumber.
Find out which foods boost concentration and aid learning, how diet can help children’s behaviour, and get plenty of packed lunch inspiration to fuel them through their school days. Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the British Association for Nutrition and Lifestyle Medicine (BANT). A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance. What’s the issue? Settling difficulties are common in as much as 25 per cent of young children, with resistance to bedtime or being unable to drop off to sleep being commonly cited problems. How much sleep do kids need? How much sleep your child needs depends on their age and activity levels. The following guidance is approximate hourly needs, however, your child may differ from this. If you have concerns, refer to your health visitor or GP for guidance. 1 to 12 months – 14 - 15 hours 1 to 3 years old – 12 - 14 hours 3 to 6 years old – 10 - 12 hours 7 to 12 years old – 10 - 11 hours 12 to 18 years old – 8 - 9 hours How to help your kids get to sleep It’s natural to feel anxious when your child can’t settle, but by putting some practical steps in place, you can ensure it doesn’t become a wider issue, potentially causing disruption for the whole household. The steps you implement will depend on the age of your child and the sleep or settling problem they have. Here are our top tips for a restful night. 1. Wind down As the evening progresses, encourage a wind down. For older children this might involve reading or listening to music. The longer your child takes to go to sleep, the longer their wind-down time needs to be. 2. Establish a bedtime routine Start your routine about 20 minutes before your child’s bedtime. If your child finds settling difficult, aim for this ‘bedtime’ routine to coincide with when they naturally start to get sleepy, and work towards gradually bringing that time forward to your preferred bedtime (for young children 7-8pm is a good time). For this age group, a bedtime routine might involve a bath, teeth clean and a bedtime story. 3. Promote a well-adjusted, regular body clock Keep sleep and wake times the same, even at the weekends. By doing this you help develop your child’s natural body clock, which is important for sustaining a regular sleep cycle. 4. Avoid technology This includes tablets, TVs, computer screens and mobile phones, because the light from these screens can have a stimulatory effect. This ‘blue’ light suppresses levels of the sleep-inducing hormone melatonin and delays sleepiness. Encourage children to turn these devices off at least one hour before bedtime, and preferably earlier, and to keep screens out of your child’s bedroom at night. 5. Make the bedroom sleep-friendly A peaceful, dimly lit room, kept at a comfortable temperature (about 18C) is important for sleep. Start to dim the lighting as you near bedtime and especially as you prepare your child for bed. 6. Avoid caffeine-containing drinks and foods (especially after lunchtime) Coffee, tea, energy drinks and chocolate supply caffeine which is known to disrupt sleep, especially in certain individuals. Studies show that moderate to high caffeine consumers are more likely to have disturbed and interrupted sleep. 7. Get plenty of natural daylight This is particularly useful in the morning. This is because bright light suppresses melatonin, which means your child will feel awake and alert during the day and sleepy at bedtime. 8. A glass of warm milk before bed If your child tends to eat their supper earlier in the evening, but perhaps struggles to go to bed or stays up later, especially at the weekend or school holiday, try giving them a glass of warm milk with a cracker or oatcake as a snack about an hour before bed. This will help ensure they do not go to bed hungry, and they may also stay asleep longer as a result of more stable blood sugars. 9. Reduce their sugar intake Sugar affects the quality of our sleep and reducing the sugary drinks and foods in your child’s diet will help avoid sleep disruption. If you want to be able to give them something sweet then opt for something wholesome like a piece of fruit with a small piece of cheese, to help stabilise blood sugars, or try one of our lower sugar recipes. 10. Eat to sleep well Feeling hungry or being too full are both reasons why children can’t sleep. What time your child eats their evening meal is also important because eating too late shuts off melatonin production and delays sleep. Ideally, have your family meal at least four hours before bedtime. Make it a satisfying meal, combining protein and carbohydrates to encourage melatonin production. The best protein foods are those that contain the amino acid tryptophan – these include chicken, turkey, milk and dairy. Enjoy these with a portion of rice, pasta, noodles or potatoes, as carbohydrate foods help tryptophan to work more effectively. Sleep-promoting dinnertime recipes: Slow cooker chicken casserole Italian tuna balls Turkey bolognese pasta bake Carbonara with chicken Three-veg mac 'n' cheese Chicken enchiladas More family meal recipes Enjoyed this? Now read... How to get a good night's sleep 5 tips to improve your sleep hygiene Fun yoga for kids The best fitness trackers for kids 10 mindfulness exercises for kids Best sleep earplugs Best sleep trackers Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
How to wake up early in the morning: 11 expert tips
Struggle to wake up early and get out of bed in the morning? Follow our tips to help reset your sleep-wake rhythm and wake up feeling refreshed for the day
Sleep is essential to wellbeing, helping us to function optimally and stay healthy. But for some of us, getting up in the morning is a real challenge. Some people are naturally early risers and function best in the morning while others function best at night. This is partly down to an individual’s circadian rhythm, and partly down to daily habits. So, which is best? Studies appear to show that neither is better in terms of life outcomes, but if you’re keen to change your night owl habits and rise earlier, it is possible to get better at waking up early. Follow our tips below on how to get out of bed in the morning. Discover 8 healthier late-night snacks, plenty of energy-boosting breakfast recipes, plus tips on the importance of a morning routine. How to wake up early in the morning 1. Work out how much sleep you need If you’re frequently waking up tired, there’s a good chance you’re not getting enough sleep or getting poor quality sleep. How much sleep we need each night varies depending on our age and genes, with children requiring more than adults. Adults typically need between 7-9 hours of sleep per night, but some of us need more or less. It’s also possible to get too much sleep - ‘hypersomnia’ - which can not only hinder the next night’s sleep, but is also associated with poor health outcomes. To start rising earlier, track your sleep needs by keeping a sleep diary through the week. There are lots of sleep trackers built into smartwatches, fitness trackers and smartphones to help you keep a log, and some will monitor your sleep quality, too. 2. Keep a consistent bedtime Once you’ve figured out your optimal sleeping hours, decide what works best for you. You could aim for 10pm – 6am or 11pm – 7am. Whatever you plan, try to keep a consistent bedtime so your new morning habit will be formed. If you diligently go to bed early during the week but regularly go to bed late at the weekend, it may be undoing all your hard work. 3. Change habits gradually If you’re radically changing your body clock, it may be difficult to suddenly adapt to an earlier sleep and waking time. Shift 15-20 minutes every few days, so that in a week you can bring bedtime forward by roughly an hour, and thereby wake an hour earlier. Making gradual changes like this will help you form a habit that sticks. 4. Create an environment for sleep Creating a bedroom environment which is low in distractions and stimulations will promote a sense of calmness that fosters healthy sleep. Try black out blinds, switch off or dim the lights, invest in duvets with the correct tog for the season, and wear pyjamas which keep you cool rather than too hot or cold. Keeping a tidy bedroom may also be conducive in helping you to drift off. 5. Avoid screens and bright lights Blue light, the kind that comes from phone and computer screens and LEDs, sends the same signals to the brain as sunlight, which blocks production of the sleep hormone melatonin. Ideally, it’s best to avoid devices about two hours before it’s time for bed. If this proves unrealistic, make the bedroom a distraction-free zone by turning off non-essential notifications on your phone and lowering the brightness on screens. 6. Start the day well Aim to open your curtains or blinds as soon as you start your day as sunlight will naturally kick-start your circadian rhythm, enabling you to feel awake and alert. In the dark winter months, turning on a bright light will help when it’s still dark outside, and if you find dark mornings particularly difficult, you can invest in specialist light boxes designed for light therapy. 7. Prep the night before to avoid the rush If your brain often goes into overdrive before bed or during the night, try preparing for the next day before you go to bed. Lay out clothes and prepare a lunchbox if you’ll be out during the day. Or try making a list of ‘tasks for tomorrow’ in a notebook to ‘unplug’ your brain and help you switch off before sleep. 8. Consider your diet Some food and drinks have sleep-inducing benefits, while others are stimulants that may prevent sleep. The amino acid tryptophan helps the production of sleep-inducing brain chemicals serotonin and melatonin, so foods rich in tryptophan, such as dairy, oats, bananas and eggs may help to promote sleep. Research suggests consuming foods high in tryptophan alongside some carbohydrates could aid sleep as the carbs help to improve the availability of tryptophan, however more studies are needed to prove this link. Insomnia is also one of the main symptoms of magnesium deficiency, so eating more magnesium-rich foods, such as spinach, nuts, seeds, fish and wholegrains, may help. Caffeine is a well-known stimulant and affects people differently. If you feel wired after a coffee or tea, switch to non-caffeinated options after lunchtime. Some people report that herbal drinks such as camomile aid good sleep, and you can also buy special blends containing a mix of different sleep-inducing ingredients. 9. Exercise Exercise can be very helpful in promoting good sleep, both in helping your body feel tired enough to fall asleep and feel energised when you wake. It’s important to do exercise at the right time for your body - monitor the timing of any activity and how it affects your sleep patterns. 10. Make a tempting breakfast the night before Preparing a breakfast you love the night before will give you something to look forward to when you wake. Get inspired with our overnight oat recipes, breakfast muffins or cook these slow-cooker breakfast beans overnight. 11. Don’t linger in bed Allow your body to associate bed with sleep - lingering in bed longer than needed can make it harder to fall asleep when you want to. If you’re having trouble falling asleep for 20 minutes or more, get out of bed and do something to make you tired, such as reading or gentle stretching. A final word on how to get up early in the morning… Being able to rise early in the morning is often linked to good sleep hygiene. As with all habits, with the will to make changes to your lifestyle and a consistent approach, new habits can quickly be formed. For some people, sleep issues can arise from a number of medical conditions. If you think you have a more serious problem with sleep, visit your GP or a sleep specialist. Read more: How to sleep better The best sleep trackers reviewed 10 tips for better sleep hygiene 10 top tips to support your child's sleep Top 10 evidence-based health benefits of magnesium All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
15 foods to boost your brain health, memory and focus
Eating well is good for your mental as well as your physical health. But which foods are important to keep your brain happy, healthy and sharp? Discover our nutritionist's guide to the best brain-boosting foods
With over 15 years experience registered nutritionist Jo Williams has a special interest in public health and community cooking projects. She believes that a healthy brain starts on the plate, which is why she enjoys eating nutrient-dense recipes, like our orange & blueberry bircher and our Basque-style salmon stew. A nutritionist’s thoughts on brain-boosting foods… Jo explains, “Whether you want to boost memory or focus, making the right changes to your diet and sticking to them can help. That said, suggestions that there is one single 'superfood', such as blueberries, that will boost your IQ or a supplement that will solve your memory problems, are myths. There's no single 'brain food' that will protect you against age-related disorders like Alzheimer's or dementia, but paying attention to what you eat may give you the best chance of optimising your brain health and maintaining a positive outlook. “Eating a varied, balanced diet may also help support your energy levels – this is important because the brain uses 20 per cent of your calorie intake – it may also improve your mood and your concentration and focus, whether that’s at school or at work.” Discover how these everyday foods may help: Optimise brain function and sharpen performance Improve concentration and focus Boost memory Support healthy brain ageing Reduce anxiety and stress Enhance mood Discover more about the importance of an anti-inflammatory diet, why Mediterranean diets are so healthy and see our top mood-boosting recipes. Ways to eat more brain-boosting foods: 15 foods to support brain health If you want to keep your memory, concentration and focus sharp, it’s best to eat a varied, balanced diet that includes brain-supportive foods. Foods for memory and brain structure 1. Oily fish May promote healthy brain structure and function Essential fatty acids are just that – essential – because they can't be made by the body and we have to get them from the food we eat. The type in found in oily fish are important for a healthy brain, as well as for your heart. Although in early stages, some studies suggest that eating enough good fats may help with depression. Plus, low levels of a specific type of fatty acid – docosahexaenoic acid (DHA) – may be linked to increased risk of dementia, Alzheimer's and memory loss. Oily fish, such as salmon, trout, mackerel and sardines, provide these fats in a form that the body can easily use. If you don’t eat fish, don’t worry: you can still get essential fatty acids from plant sources, such as flaxseeds, soya beans, pumpkin seeds, walnuts and their oils. However, our body has to convert these fats in order to use them, and that process is far from efficient. If you're vegetarian or vegan, try adding hemp and chia seeds to your diet or take a supplement derived from micro-algae. Vegetarian or vegan mums-to-be or those who are breastfeeding should consider a supplement, because these fats play an important role in the development of your baby. If you are considering taking a supplement, speak to your GP first and check out our review of the best omega-3 supplements. 2. Eggs May support healthy brain ageing and support memory Homocysteine is an amino acid that elevates as we age, increasing our risk of stroke and Alzheimer's. Certain B vitamins – B6, B12 and folic acid – help break down homocysteine to create other chemicals your body needs. Interestingly, a study of elderly people with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid, they experienced significantly less brain shrinkage. Other B vitamins, including B1 and B3, are important for brain function. So is choline, which you can get from eating egg yolks. It’s especially important during pregnancy and breastfeeding when it’s needed for your baby’s brain development. Choline is also a key component of the memory-boosting brain chemical acetylcholine. To get these nutrients, eat plenty of eggs, chicken, fish, leafy greens and dairy. If you're vegan, look to fortified plant milks and breakfast cereals, or consider a supplement. Other useful vegan sources of B vitamins include avocado, nuts and seeds. 3. Nuts May help protect healthy brain function One study showed that vitamin E may help prevent cognitive decline, including memory loss. Eating more nuts is a good way to get enough vitamin E, along with leafy green vegetables, olives, seeds, eggs and wholegrains. 4. Pumpkin seeds May enhance memory and boost mood Rich in zinc, a mineral needed for enhancing memory and thinking skills, pumpkin seeds are also a useful source of stress-busting magnesium, B vitamins and tryptophan, the precursor to the 'good mood' chemical serotonin. Other useful food sources include beef, oysters, chickpeas and nuts, including cashews and almonds. Foods for focus and energy 5. Wholegrains May help improve concentration and focus Like everything else in the body, the brain can’t work without sufficient fuel and its preferred form is glucose. To maintain concentration and focus, you need to ensure a steady supply of glucose from carbohydrates. The best way to do this is eating more wholegrains, as these have a low glycemic index (GI). This means they release a steady supply of energy, helping keep you mentally alert throughout the day. Not eating enough carbohydrates or opting for fast-releasing ones like processed (white) grains and sugary foods may leave you feeling irritable or experiencing brain fog. Choose wholegrain breads, rice and pasta instead of the white, refined versions. 6. Green tea May protect the brain from the effects of ageing Plant compounds called polyphenols, found in green tea, may help slow the effects of ageing on the brain. Moderate consumption of around two to three cups per day is also associated with a significant reduction in dementia risk. 7. Coffee May improve mental agility Coffee may help maintain alertness and energy levels, thanks to its caffeine content. When coffee is consumed, it's absorbed into the bloodstream and travels to the brain where it ‘fires up’ certain neurons, which may improve memory, mood, energy and cognitive function. It does this by blocking the receptors of a brain chemical called adenosine, which increases other brain chemicals, including dopamine. Foods for brain protection and healthy ageing 8. Blueberries May boost short-term memory One study suggested that consuming blueberries may help improve or delay short-term memory loss. A similar effect may be achieved by eating other dark red and purple fruits and vegetables, such as blackberries and red cabbage. These contain protective plant compounds called anthocyanins, which have anti-inflammatory benefits. This is important, as inflammation is at the root of a number of chronic diseases, including heart disease, diabetes, depression and Alzheimer’s. 9. Tomatoes May delay age-related cognitive impairment Some studies suggest that lycopene, a carotenoid found in tomatoes, has antioxidant benefits that appear to have therapeutic effects for the brain and help protect against cognitive decline. However, more research is needed into the benefits of tomatoes for the brain. Enjoy tomatoes with a little olive oil to optimise your body's absorption of the fat-soluble lycopene. Other food sources include papaya, watermelon and pink grapefruit. 10. Blackcurrants May reduce anxiety and stress You might already know that getting enough vitamin C has been linked to everything from boosting your mental and physical energy, to reducing feelings of anxiety and stress. Studies have also shown that deficiency in this powerful antioxidant may lead to dementia and Alzheimer's. One of the best food sources is blackcurrants, but you can also get vitamin C from red peppers and broccoli, as well as citrus fruits such as oranges. 11. Broccoli May improve brainpower Broccoli is a useful source of vitamin K, which can help boost cognitive function. Research also suggests that it can slow the breakdown of acetylcholine, a brain chemical we need to keep memories sharp. Other cruciferous veg that support the brain include cauliflower, kale, cabbage and brussels sprouts. Foods for mood and brain alertness 12. Sage May boost memory and concentration Sage is believed to improve memory and concentration. Most studies focus on the oil taken from the herb, but it may still be worth consuming fresh sage. Add it at the end of cooking to recipes like pearl barley & sage risotto to protect the beneficial oils. 13. Rosemary May sharpen memory Memory loss is associated with ageing and damage caused by a natural process called oxidation. Plant compounds in rosemary have antioxidant properties and are believed to help combat this damage and protect against memory loss, although more studies are needed to look at how it effects humans. 14. Turmeric May lift mood The active compound in turmeric, curcumin, may help lift our mood and alleviate symptoms of depression. One study examining its antidepressive effects found that curcumin was as effective as the drug fluoxetene. There’s also a suggestion that curcumin may boost feel-good brain chemicals, including the neurotransmitters serotonin and dopamine. 15. Dark chocolate May improve brain function Enjoying moderate amounts of high-cocoa dark chocolate on a regular basis may improve blood flow to the brain. Studies also show that plant compounds in chocolate called flavanols offer some protective benefits, especially for the elderly. What else can I do to support my brain? There are a few things you can do to benefit your brain and help delay cognitive decline: 1. Keep active Don't forget that as well as a healthy diet, physical activity helps keep your brain sharp. Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Even walking has plenty of benefits. 2. Quit smoking We all know that quitting smoking is one of the best things you can do for your health, including your brain. If you're struggling to kick the habit, consider creating a personal 'quit plan' to help manage cravings. 3. Get adequate sleep Getting a good night’s sleep is important to keep us energised throughout the day, but also for our brain to work well. A good night’s sleep improves our brain’s ability to adapt – it helps us learn better, process memories, develop healthy brains and clear our brain's waste products. 4. Balanced nutrition Making sure you follow a nourishing, well-rounded diet gives your brain the best chance of avoiding disease. If you suspect your diet may be unbalanced for whatever reason – for example, if you’re vegan – you may want to consider a multivitamin and an omega-3 supplement to help make up some of the essentials. If you're considering taking a supplement, it's best to discuss this with your GP or qualified healthcare professional. A nutritionist’s view on what you can expect from eating more brain-boosting foods… In the short term (first few weeks), you can expect better energy levels, improved focus and concentration, sharper recall and better mood stability. In the longer term, once you have an established brain-friendly diet, you’re likely to benefit from a more supported brain and nervous system and a reduced risk of neurodegenerative disease as well as the potential for slower cognitive decline. Now try: Foods that improve memory Eating for exams Top 5 foods to boost your child's brainpower Ageing isn’t inevitable – 19 ways to keep your brain sharp 10 tips to improve your sleep hygiene This page was reviewed on 11 March 2026 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
How I finally learned to love non-alcoholic wines – by a drinks expert
Alcohol-free beers and even spirits are becoming mainstream and are commonly stocked in bars everywhere, but zero-alcohol wine is still more often mocked than quaffed, it seems.
We do love a drink in the UK – after work, at weddings, parties, sporting events and funerals – as it’s how we like to celebrate and commiserate. However, the latest figures show that more of us are calling time on how much we drink. Around 87 per cent of UK drinkers are moderating their intake, according to <a href="https://media.drinkaware.co.uk/media/qv2jonrp/drinkaware_monitor_2025_full_report.pdf?rmode=pad&v=1dc1664c59a32b0&_gl=1*1i3it8v*_gcl_aw*R0NMLjE3NzQ1Mjc5MzQuQ2p3S0NBandzcFBPQmhCOUVpd0FURmJpNUtzV3FORy1Ga1ZfekcxVUs1ei0wb1l0TmUwdVk3NDVGTk1Tbk9tbDBiUnBLS1BrZDJGMmt4b0NPSG9RQXZEX0J3RQ..*_gcl_au*MTQ2MzQzNjA1My4xNzc0NTI3NzM0*_ga*MTI0MTEyMDM5LjE3NzQ1Mjc3MzQ.*_ga_58XTY81SKL*czE3NzQ5NTQzNzMkbzckZzEkdDE3NzQ5NTYzNjQkajU4JGwwJGgw" target="_blank" rel="noopener">drinkaware.com – and depending on age, have different priorities for cutting back. Drinkers aged 18-34 cite money concerns and wanting to avoid hangovers and 35-54 year olds are keen to improve their sleep, while those over 55 are more worried about the long-term health risks of drinking. While dry days and abstinence are the most popular ways to cut down, zebra striping – when you alternate alcoholic drinks with non-alcoholic drinks (NAs) – is a growing trend. In 2025, 44 per cent of UK drinkers did this, while 31 per cent opted for non-alcoholic beers, wines or spirits, according to <a href="https://media.drinkaware.co.uk/media/qv2jonrp/drinkaware_monitor_2025_full_report.pdf?rmode=pad&v=1dc1664c59a32b0&_gl=1*1i3it8v*_gcl_aw*R0NMLjE3NzQ1Mjc5MzQuQ2p3S0NBandzcFBPQmhCOUVpd0FURmJpNUtzV3FORy1Ga1ZfekcxVUs1ei0wb1l0TmUwdVk3NDVGTk1Tbk9tbDBiUnBLS1BrZDJGMmt4b0NPSG9RQXZEX0J3RQ..*_gcl_au*MTQ2MzQzNjA1My4xNzc0NTI3NzM0*_ga*MTI0MTEyMDM5LjE3NzQ1Mjc3MzQ.*_ga_58XTY81SKL*czE3NzQ5NTQzNzMkbzckZzEkdDE3NzQ5NTYzNjQkajU4JGwwJGgw" target="_blank" rel="noopener">drinkaware. NA beers, lagers and ciders have always been a popular choice, as they’re refreshing and not far off the real thing. In contrast, NA wines have been less convincing, but quality is improving and we’re buying more. UK sales of NA wines reached £103m in 2025 and are estimated to double by 2033. Having recently obtained my WSET Wine Diploma, I know how difficult it is to make NA wine. Take alcohol out of the equation, and wine tastes flat, flabby and lacking in body and freshness. Too often, the alcohol is replaced by sugar, which results in overly sweet, grape-y wines. The wine becomes noticeably unbalanced, as the acidity and tannins are heightened and flavours are lost or too prominent. Now that I work in wine, I actually drink less often than when I edited a health magazine – opting for better-quality wine when I do. The frequent office celebrations, events and daily deadlines that segued into a glass of wine at the end of the day meant keeping to the recommended 14 alcohol units a week was hard. I used Dry January and Sober October as a way to reset. Like a lot of people, I now have more dry days and NA drinks every week, rather than focusing on a month off. At wine tastings and lunches, spitting and spittoons are de rigueur. The NA wines I recommend below are much are more palatable than those I tried during my first Dry January in 2014. Then, most were very sugary zero-alcohol proseccos with little fruit flavour. It has taken me a decade to find a still NA wine that I like – I managed to find some at the wine bar where I work, Drop Dulwich. Sugar is still an issue, but the industry is working on solutions for this. My American buddy Kristina Marrero, DipWSET, returned to the US to become wine director at Grace & Rose restaurant in Paso Robles, California, and found it hard to find the right NA wine for her wine list, citing sugar as an issue. "I’ve tasted a lot of NA wines, and the Prima Pave brut rosé stood out to me because it had the right balance of fruit concentration, acidity and refreshing bubbles," she says. "The other contenders I tried only showcased fruit and sweetness – more like a juice than a wine, unfortunately. "It’s great to offer a NA wine for people who want a beverage beyond water with their meal, but are abstaining from alcohol for whatever reason," she adds. How non-alcoholic wines are made The process requires costly equipment. You either use: The spinning cone – aroma compounds are extracted from the wine, followed by the alcohol. The aroma compounds are then reintroduced into the wine Reverse osmosis – filtration removes the alcohol and water, which is then distilled to remove the alcohol. The water element is then blended back into the wine and the wine rebalanced with flavours or must (unfermented grape juice) The alternative to de-alcoholising are ‘wines’ made from cold-brewed teas, which are flavoured with fruit extracts and botanicals. These can include tannins or caffeine for an extra boost, and include a range of fruit juices. These have no alcohol and are incredibly zingy and refreshing. I’ve included two of my favourites in my recommendations below. I’d happily have any of these wines in my fridge for non-drinking nights, as I love the ritual treat of popping a cork and pouring a drink into a nice wine glass – fizzy water just doesn’t hit that pleasure point. Sparkling rosé NON 1 salted raspberry and chamomile, £21/750ml (0.0% ABV), M&S The combination of flavours in this wine is spot on. It’s made from semillon grape juice from Barossa Valley, Australia and Tasmanian raspberries that impart a dried berry flavour that's complemented by a fabulous tang of Murray River salt. I happily quaffed my way through half a bottle of this fizz. (34 calories per 150ml) Bolle sparkling rosé, £24.99/750ml (<0.5%abv), Amazon Made using the traditional method: two fermentations, as is done for champagne, cava and crémant. This fizz is a step up, so it's no wonder it appears on Michelin-starred restaurant menus and received impressive ratings from Wine Enthusiast. It’s refreshingly crisp, with strawberry, citrus and light pastry notes. It's a good food wine, and the attractive bottle adds gift appeal. (23 calories per 150ml) Thomson & Scott de-alcoholised sparkling rosé, £11/750ml (0.0% abv), Waitrose There’s a strawberries and cream combination here, and the wine is softer and more rounded on the palate. Its light sweetness would make it a good match for spicy food or even afternoon tea. It has a lingering strawberry sweetness, which is pleasant and will appeal to those who like off-dry wines. (27 calories per 150ml) Sparkling whites Sharp – Blurred Vines, £16.99/750ml, Three Spirit Drinks Made by winemakers and plant scientists from ethically sourced ingredients, this has long been a favourite with customers at Drop Dulwich. It’s made from cold-brewed tea, with added tannins and herbal extracts, and is lightly spritzy, with lovely hints of gooseberry, cucumber and stone fruits. It’s already bagged loads of awards, including badges from Great Taste and IWSC. This will awaken your tastebuds. (30 calories per 150ml) Oddbird blanc de blancs non-alcoholic sparkling white wine, £14.53/750ml, Drop Dulwich A 100 per cent de-alcoholised fizz made with chardonnay grapes from the Languedoc-Roussillon region of south-west France. It’s popular in the wine shop all year round for its green apple and toasty notes, and makes an ideal gift. (27 calories per 150ml) Still whites Noughty de-alcoholised blanc, £10.50/750ml (<0.5% abv), Ocado Here, South Africa’s leading white grape, chenin blanc, is blended with chardonnay for this smooth, dryish wine – no grape-y or aromatic flavours to be seen. It’s a good imitation, just gentler and easy drinking. Serve for a midweek supper with friends who don’t want hangovers the next day. (28 calories per 150ml) Wednesday’s Domaine Piquant, £14.99/750ml (0.05%), Wednesday's Domaine Good-tasting de-alcoholised wine starts with quality grapes with high fruit concentration. This is the case here with Spain’s most-grown white airén grape – you get fresh citrus and ripe apple flavours that fill out the palate. (15 calories per 150ml) Torres Natureo low-alcohol wine, £6.20/750ml, Ocado The company’s £5m investment in a state-of-the-art winery to make de-alcoholised wine is paying off. You may be familiar with its popular viña sol, but it’s worth checking out this aromatic wine made from the muscat grape variety, with off-dry wine elderflower notes. It’s a good pairing for fish, shellfish and paella, but definitely one for those with a sweeter tooth. (39 calories per 150ml) Still reds Noughty de-alcoholised rouge, £11/750ml (<0.5% abv), Waitrose It’s quite a feat to find a drinkable zero-alcohol red wine, but this syrah has pleasant, juicy forest fruit berry notes. At just under 3g per serving, it also doesn’t overdo it on the residual sugar. The tannins are smooth and there’s quite a decent finish – one glass hits the spot. It would be good served chilled in the warmer months, too. (21 calories per 150ml) Wednesday’s Domaine Vignette, £14.99/750ml, Wednesday's Domaine This is made from tempranillo – the key grape used in rioja – grown in La Mancha in central Spain. There are plum and dark cherry notes, plus lots of baking spice from the oak ageing. This also adds body and fills the gap that many non-alcoholic reds are lacking. This one's good with red meats, barbecued grills and veg sausages with lentils. Further reading: We asked 10 people who gave up drinking what no-one tells you – here’s what they said What I discovered when I gave up drinking for a month 32 non-alcoholic drinks ideas I tried four ways to cut down on alcohol – here are the tactics I’d actually 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.
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. Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the British Association for Nutrition and Lifestyle Medicine (BANT). A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance. 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.