Exactly how harmful are your bad habits?
From drinking too much alcohol to having too many late nights, the experts assess how much damage you’re doing – and provide tips to mitigate the harm or even quit altogether.
Almost everyone has a harmful habit. In the most recent Health Survey for England report (the survey has been paused since the pandemic), nearly nine in 10 adults said they regularly engage in a damaging behaviour, such as smoking or drinking alcohol excessively. These habits are often addictions, misguided coping mechanisms or adversity driven, and many are easy to fall into. There are all sorts of reasons why people develop harmful habits, and the difficulty of quitting is scientifically understood. The good news is that there are tried and tested methods to help you quit just about any harmful habit. You’ll find harm reduction and habit-breaking tips below, along with the sobering facts on how bad habits can harm your health. How harmful habits affect your health Smoking You might be among the dwindling number of smokers who still love a cigarette with their morning coffee on a summer’s day, in the winter chill and, well, in most situations – but it’s well established that tobacco does not love you back. Smoking damages almost every organ in the body, according to Hazel Cheeseman, CEO of Action on Smoking and Health (ASH). “It harms the heart and blood vessels by increasing blood pressure and causing fatty build-up in arteries, raising the risk of heart attack and stroke,” she says. “In the lungs, smoking causes chronic cough, breathlessness and COPD, and is the leading cause of lung cancer. It also increases the risks of at least 16 other cancers.” Cheeseman adds that smoking weakens the immune system, slows healing, damages teeth and gums, accelerates skin ageing, reduces fertility and, during pregnancy, increases the risks of miscarriage, premature birth and low birthweight. If this is too much information to take in, simply consider smoking’s impact on your life expectancy: “on average, people who smoke die around 10 years earlier than non-smokers,” says Cheeseman. “It also shortens healthy life expectancy, with smokers requiring care and help with everyday tasks a decade before those who don’t smoke.” Reduce the harm: Cheeseman advises that the only way to remove the risks of smoking is to stop completely, but she suggests ditching cigarettes for an alternative nicotine product if you’re already a smoker and you’re not ready to go nicotine-free. “Switching to nicotine replacement therapy (NRT), vapes or pouches will substantially reduce the harm,” she says. Break the habit: Quitting smoking is infamously difficult, requiring as many as 30 attempts or more, but thousands of smokers successfully kick the habit every day. Getting support makes a big difference: “evidence-based support available through local public health teams and the NHS increases the chance of success significantly, as does quitting with friends and family,” she says. “The most important thing is to give quitting a go, and never give up on giving up.” Get help: Find your local NHS Stop Smoking service (England) Help Me Quit (Wales) NHS Stop Smoking services (Scotland) Stop Smoking (Northern Ireland) Alcohol Excessive drinking is declining in the UK but, as of 2022, 12% of adults in England and 18% in Scotland were reportedly drinking alcohol at risky or harmful levels. Many of us continue to break the Department of Health’s low-risk guidance to consume no more than 14 units per week and keep at least three days alcohol-free. “There is a sliding scale of harm, with the toll alcohol takes on our physical and mental health increasing the more we drink,” says Dr Richard Piper, CEO of Alcohol Change UK, which flags up the head-to-toe impacts in its interactive map of alcohol and the body. “From rubbish sleep, brain fog and low mood, to high blood pressure, depression, anxiety and any of the 200 health conditions caused by alcohol (such as liver or cardiovascular disease) these harms affect millions of us drinking at different levels over different time periods.” Habitual heavy drinking could take years off your life, shortening life expectancy by four to five years if you drink more than 18 alcoholic drinks per week. Reduce the harm: If your aim is to reduce your alcohol consumption rather than to quit drinking altogether, then going alcohol-free for a limited time period could help with the adjustment. “Cutting down, particularly if we’re drinking alcohol most days and not giving our minds and bodies any proper breaks, is a great place to start and still offers loads of benefits,” says Dr Piper. “Research suggests that in order to achieve moderation, many people first need to have a break of a month or more because it gives our habits and body a chance to properly reset.” Dr Piper also suggests reducing weekly consumption, spreading that consumption across the week and opting for low-strength or alcohol-free drinks as easier alternatives. Break the habit: If you’ve decided to quit drinking alcohol, there’s help at hand. However, it will be important to take an approach that factors in your current relationship with alcohol. “The best place to start, whether we’re thinking about going alcohol-free or cutting back, is understanding what we’re currently drinking so we can proceed safely and with the right support,” says Dr Piper. “We can use tools like the Try Dry app to assess not only how much we drink, but also our consumption patterns and feelings about drinking. Your GP or local alcohol service will also be able to do this with you.” Get help: Alcohol Change UK Find alcohol addiction support services (NHS) Dr Piper adds the following important advice for those who are quitting drinking: “If you experience shaking, hallucinations, sweating or severe headaches a few hours after you stop drinking alcohol, you should go to A&E or call 999, because sudden alcohol withdrawal can be fatal. If you are worried about how to cut back safely, speak to your GP or local community alcohol service, who will be able to advise on the safest, most suitable way to cut back or stop drinking based on your current consumption.” Junk food From fast food delivered at the touch of a smartphone screen to the ultra-processed foods lining supermarket shelves, we find ourselves surrounded by junk food, and we’re hard-pressed not to eat it habitually. These pre-prepared meals often have low nutritional value and a high content of saturated fats, refined sugar and other health-harming ingredients. “Diets high in fat, sugar and salt, and low in fruit, veg and fibre have an impact on health, contributing to diet-related diseases such as obesity, heart disease and cancer,” says Dr Hannah Brinsden, Head of Policy and Advocacy at The Food Foundation. “Importantly, this impacts healthy life expectancy as well – the number of years lived in good health.” Reduce the harm: One small measure you can take to improve your diet is to increase your intake of fibre, an important nutrient that's often lacking in fast food. “Fibre intake still remains critically low across all age groups, especially among adults,” says Dr Brinsden. “Only 4% of adults meet the recommended 30g of fibre per day – a figure that drops to just 1% among women aged 65 and over.” Adding some of our high-fibre recipes to your diet should help. Break the habit: Parting ways with junk food is difficult for several reasons, beyond the simple fact that we’ve developed a taste for these foods. One major obstacle is the high cost of healthier foods, which are “more than twice as expensive per calorie than less healthy foods, and less available,” according to Dr Brinsden. If you’re aiming to replace junk food with healthy, home-cooked meals, a money-savvy place to start would be our collection of cheap and healthy recipes. You might not always be able to avoid fast food, but making your own affordable and tasty meals most of the time will make a big difference. Get help: Top 15 healthy fast food recipes (Good Food) Healthier food swaps (NHS) Undersleeping Late nights and poor sleep might sometimes be unavoidable, especially if you have insomnia, are a new parent or have too much to fit into your day. Still, if you have the opportunity to improve your quality of sleep, it’s worth making some changes. “When we undersleep, our restorative processes that support growth, memory consolidation and bodily detoxification are disrupted,” says Lisa Artis, Deputy CEO of The Sleep Charity. “Just one poor night of sleep can leave you irritable and unfocused, but long-term sleep deprivation leads to more serious consequences. For instance, the cardiovascular system doesn't get a chance to rest and repair during sleep, triggering heightened 'fight or flight' hormone activity, increased heart rate and elevated blood pressure.” According to Artis, serious health harms can result from longer-term undersleeping. “Studies show those sleeping less than seven hours per night have a 14% increased risk of premature death compared to those sleeping seven to eight hours, while over-sleepers face a 34% increase. Other studies have shown that regularly getting less than seven hours of sleep a night increases the risk of heart disease, stroke and high blood pressure.” Undersleeping is also linked to heightened risks of obesity, certain cancers and cognitive conditions including Alzheimer’s disease. There’s much to gain from getting the recommended seven to nine hours per night (for adults). Reduce the harm: Even if increasing the amount you sleep isn’t feasible right now, there are steps you can take to sleep better. “Aim to wake up at around the same time each day – even on weekends – as this will help to strengthen your circadian rhythm and sleep drive,” says Artis. “You can also improve your sleep hygiene and sleep quality by reducing screen time before bed; creating a calm, sleep-friendly bedroom environment; and avoiding caffeine or heavy meals late in the day.” Break the habit: “For those ready to prioritise sleep long-term, the key is to take a gradual approach, increasing sleep by no more than 15 minutes per night,” Artis advises. “Establish a calming pre-sleep routine with activities like reading or gentle stretching, dim your lights in the evening to help prepare your body for rest and track your progress in a sleep diary to reveal patterns and pinpoint areas for improvement.” Get help: National Sleep Helpline (The Sleep Charity) Help with sleep problems (NHS) Lack of exercise We all face our own challenges and limitations when it comes to exercise. Injuries, health conditions, mobility impairments, access to facilities and other factors can all present barriers to staying active. However, many of us are prone to the habit of exercising less than we could and ideally should, with serious implications for our wellbeing. “Being inactive has a significant impact on our physical and mental health,” says Kate Dale, Director of Campaigns at Sport England. “Not only does inactivity increase the risk of conditions such as type-2 diabetes, heart disease, stroke, dementia and some cancers, but it also contributes to reduced strength, balance and energy levels. Most concerning is that inactivity is linked to one in six deaths – while, on the flip side, active lifestyles are associated with longer, healthier lives.” Reduce the harm: If your lifestyle is currently very sedentary, then you’ll need to build up slowly to a level of activity that works for you. “Even small steps like short walks or gentle exercise activities can deliver meaningful benefits, especially for those who are currently least active,” says Dale. Break the habit: Developing an active lifestyle that sticks is all about staying motivated, minimising the risk of injuries and above all, finding the types of exercise that work for you. “Choose enjoyable activities and build gradually,” Dale advises. “Moving more doesn’t need to mean structured sport; it can simply be incorporating movement into daily routines.” Get help: The benefits of being active (Sport England) Fitness hub (Good Health) Leaving stress unaddressed Stress has many potential causes, from workplace pressures to caring for unwell family members or dealing with a bereavement. “Most of us will experience stress from time to time and, in small doses, it’s probably not too much to worry about,” says Rosie Weatherley, Information Content Manager at Mind. “However, being put under stress for long periods of time can negatively affect our physical and mental health. Although stress isn’t a mental health problem, the two are related and excessive stress can cause or worsen a mental health problem such as depression or anxiety.” It’s often impossible to avoid stress – but we can sometimes take steps to manage its effects. When allowing stress to go unchecked becomes a habit, the risk of illnesses including cardiovascular dysfunction, diabetes and autoimmune syndromes may increase. Reduce the harm: If you’re under a lot of stress, you may find it difficult to make big changes, but there are some relatively quick steps you can take to move in the right direction. “Try to identify what is causing you to feel stressed and see if you can better manage the pressure you are under – there will be some things that you can’t change, but others you might be able to take more control over,” says Weatherley. “If stress is work-related, speak to your manager or supervisor about how you’re feeling. From time management skills to improving how you communicate with those you feel are putting unreasonable demands on you, there are plenty of small steps you can take to help alleviate the causes of stress.” Other stress-relieving measures that work for some people include breathing exercises, listening to music, making time for breaks, spending time in nature and physical exercise. Medical intervention: Those dealing with ongoing stress will sometimes require medical help. “If you’re feeling overwhelmed, your day-to-day life or relationships are being affected or you’re having difficult feelings that last longer than two weeks or keep returning, speak to your GP,” says Weatherley. “Your GP may run some tests to see how they can help manage the symptoms. They may suggest some options to help manage stress, such as wellbeing and relaxation tips. Or, they might be able to refer you to social prescribing, if it is available in your local area. This might include support for loneliness, money problems or physical activity.” Get help: Advice on coping with stress (Mind) Get help with stress (NHS) I’ve got a harmful habit – can I kick it? Yes, you can! The challenge of breaking a bad habit varies depending on a number of factors, including your personal circumstances, the extent of the habit and how the harmful activity relates to your neurology – but the key point to remember is that all sorts of people succeed in moderating or eliminating all sorts of bad habits. One piece of advice that we’ve heard consistently from the experts interviewed for this article is that you can improve your situation by accepting help – whether that’s from a friend, family member or specialist such as a charity or medical professional. You are far from alone in struggling with a harmful habit, and you’ll be far from alone when you take steps to move past it. Read more: How to sleep better Eat well for... gut health 8 ways poor sleep wrecks your healthy eating intentions Risk factors for high cholesterol What to eat to beat common health problems All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Sweaty secrets: all you ever wanted to know about perspiration (and a lot that you didn’t!)
Personal trainers and medical experts unpick the science behind your sweat
If there’s one thing that we all have in common, but hardly ever talk about, it’s that we sweat. From the glisten on your forehead after a spin class, to clammy hands and damp patches under your armpits before a big meeting, sweating is completely normal. In fact, the average human sweats around 278 gallons (1,263 litres) every year. Over a lifetime, that’s well over 100,000 litres of perspiration. “Sweating isn’t a sin and shouldn’t be seen as one. It’s perfectly normal and it’s your body’s way of regulating its core temperature,” says personal trainer Paul Tomkins . Adding to this, Dr Vijay Nayar at Healthium Clinics says: “Our core temperature may rise due to infection, heat, stress, exercise and sometimes even when we eat spicy food. When this happens, your nervous system then signals the sweat glands to release fluid onto the skin which evaporates and cools us down.” But despite being a natural process, for a lot of us, sweating is embarrassing. We may even associate it with poor hygiene. Yet the reality is, sweat is far from dirty. “Sweat is composed of mainly water with some electrolytes such as salt added in,” says Dr Nayar. “Over the course of a day an average person loses around half to one litre at rest but this will increase in hot climates and with exercise.” So what’s actually going on under your skin when you sweat? Why do some people sweat buckets while others barely break a glow? It’s time for a few sweaty truths… Discover our full range of health benefit guides and find out what to eat for a workout, what to eat for healthy joints and the best fitness trackers for exercise lovers. Plus, browse our energy-boosting breakfast recipes. What causes excessive sweating? Although it’s a normal bodily response, for some people sweating can cross the line from simply inconvenient to excessive. “Genetics play a significant role, meaning some individuals naturally have more active sweat glands than others,” says Dr Ross Perry, medical director of Cosmedics skin clinics. “Hormonal changes, such as those experienced during puberty, pregnancy or menopause, can increase sweating; so can stress and anxiety. Body size and composition also influence how much heat the body generates (with people carrying more body weight often producing more heat), while certain medical conditions, such as anxiety or an overactive thyroid gland can affect sweat production.” Medications, including antidepressants, painkillers, hormone treatments and some blood pressure medications are all known to increase sweating as a side effect too. Excessive sweating, known as hyperhidrosis, affects around half a million people in the UK. Primary hyperhidrosis tends to be in a localised area, most commonly the armpits, while secondary hyperhidrosis is general, all over sweating, caused by underlying conditions. "Hyperhidrosis is defined less by the amount of sweat produced and more by its impact on daily life,” says Dr Perry. “If sweating occurs in situations where it wouldn’t normally be expected, such as in cool environments or at rest, and interferes with work, social interactions or confidence, it may be considered excessive.” Think you might be suffering from hyperhidrosis? Help is available. “Hyperhidrosis is assessed primarily through a detailed history rather than precise measurement,” says Dr Perry. Your GP may recommend treatments such as prescription antiperspirants, medications and botox, to specialist therapies. Should sweat smell? Contrary to what you might think, sweat itself is odour free. Instead, stinky sweat may develop when sweat interacts with bacteria on your skin. If you’re partial to sitting in sweaty clothes after a workout, you might notice the smell becoming more pungent. The longer sweat sits on the skin, and the more bacteria feed on it, the stronger the odour becomes. “Some people naturally have stronger-smelling sweat than others, and this is largely due to genetics,” says Dr Perry. “Differences in the skin’s microbiome – the community of bacteria that live on your skin – as well as the activity of apocrine sweat glands found in areas such as the armpits and groin, play a key role. These glands produce a thicker sweat that bacteria break down more easily, leading to stronger odour.” The foods you eat can make your sweat stink a little more too. “Garlic, onions, spices and alcohol contain compounds that are excreted through sweat, and broken down by skin bacteria into more pungent by-products. This alters the scent of sweat rather than increasing the amount produced,” says Dr Perry. So if you’re tucking into garlic-heavy pastas, spicy curries and onion-loaded burgers, then be prepared to feel the heat – and the subsequent smell – a little more. Does being unfit make you sweat more? If you’re dripping more than everyone else in the room, don’t panic. “People who are physically fit tend to start sweating earlier and may sweat more during exercise,” says Dr Perry. “This is because their bodies are better adapted at regulating temperature. Sweating efficiently allows heat to be released more quickly, helping to maintain a stable core temperature.” With this in mind, increased sweating during exercise can actually be a sign of good cardiovascular fitness rather than a lack of it. So if your gym vest is soaked through, take it as a good thing. On the other hand, Dr Nayar says that sedentary people may sweat more during everyday activities, such as stair climbing or just carrying the shopping. “This is because their bodies are less efficient at temperature regulation.” Take this as a gentle warning to move more, not less. If sweat is something you want to minimise, wear loose-fitting T shirts or vests made from sweat-wicking fabrics. Avoid heavy cotton as it can trap heat and moisture. Can you sweat out a hangover? After a big night it’s tempting to think that a sweaty workout, sauna session or strong coffee will help to sweat the alcohol out of your system. Unfortunately, that’s not quite how it works. According to Dr Nayar it’s a myth that you can sweat out a hangover. “Alcohol is metabolised by your liver and sweating will not remove alcohol in any meaningful way.” That said, you may naturally sweat more after a night of boozing. “Alcohol causes blood vessels to dilate and interferes with your temperature regulation which can increase sweating,” adds Dr Nayar. Heat only makes things worse, so a coffee is unlikely to make you feel better if you’ve got the hangover sweats. “Hot drinks can have a similar as alcohol effect by raising your internal body temperature, increasing the amount you sweat,” says Dr Nayar. And if you’re planning on powering through a sweaty workout post-drinking, think again. It could backfire. “It’s going to add to dehydration and further salt loss, making you feel worse quite quickly,” says Paul. Is it possible not to sweat? Regardless of how normal sweating is, the truth is that most of us would happily reduce it. In 2019, Prince Andrew famously claimed he was unable to sweat due to a condition known as anhidrosis, which he attributed to high adrenaline levels following the Falklands War. Although this raised eyebrows, the condition itself does exist. “It is possible not to sweat and there are rare genetic conditions which may cause this,” says Dr Nayar. These include anhidrosis and hypohidrosis (under-sweating); conditions in which the body either produces very little sweat or none at all. It’s not known exactly how many people suffer from these but nerve damage, certain medications and even genetics can play a role. Keep in mind that under-sweating is no good thing. A body that can’t cool itself down is more vulnerable to heat-related illnesses such as sunstroke. For most of us antiperspirants are the go-to solution for sweat-zapping. “These work by temporarily blocking sweat ducts, usually with aluminium-based compounds. This then reduces the amount of sweat that reaches the skin,” says Dr Nayar. “Current evidence suggests that antiperspirants are not harmful or that blocking sweat affects overall temperature regulation. Similarly, there is no strong evidence linking antiperspirants to cancer or Alzheimer’s disease.” But if you have sensitive skin or experience irritation or allergic reactions it’s best to avoid fragrances, alcohol or aluminium salts. “You may be better off using deodorants rather than antiperspirants,” warns Dr Nayar. These allow sweat but keep the smell under control. Ultimately, sweat is unglamorous, but it isn’t the enemy and, if anything, proves that your body is working as it should be. Pay attention to it too. It can be a sign you need to move more, adjust your habits or, in some cases, speak to a GP. Read more... How much exercise should I do each day? How to exercise for free Top 10 foods for fitness Health benefits of walking The best fitness trackers to buy The benefits of exercise on mental health Browse our all our health and fitness content All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Ageing isn’t inevitable – 19 ways to keep your brain sharp
Research shows that there are simple measures you can take to help fight cognitive decline.
With the latest evidence suggesting we have a powerful influence over how we age and, more importantly, how our brains age, what are the practical ways we can try and take control over this key aspect of our health? There’s no surefire way to avoid cognitive decline because some factors that determine risk, like age, ethnicity and genetics, can’t be changed. But there are many factors we can control. New evidence suggests that reducing the risks of dementia by modifying key factors increases the number of healthy years we can expect to enjoy. It’s thought that up to 45% of dementia cases are linked to factors we can control. As we pass through midlife and beyond, there are positive steps we can all take that will help our brains age well and stay sharp. Things like the food we eat, how we challenge our thinking, getting together more often or having a positive outlook on life can make a powerful difference. Discover our full range of health benefit guides and check out our guide on diet and dementia as well as our brain-boosting recipe selection. Cognitive decline can start decades before you or your loved ones notice any symptoms, so whatever your age (but especially if you’re in your 40s or 50s), it's best to take action now. Only a third of people in the UK realise there are ways to reduce dementia risk, while experts suggest a huge difference could be made by addressing 14 risk factors. We’ve translated these risk factors into 19 steps you can put into practice straight away. Try focusing on the two or three steps that are most relevant for you initially; when they’re established as part of your routine, move on to the next ones. 19 ways to keep your brain sharp 1. Check your blood pressure Persistent high blood pressure (that’s a top reading of 130 or more) in midlife is linked to both a smaller brain volume and damage to the small blood vessels inside the brain, both of which put you at increased risk of dementia. A normal blood pressure reading is considered to be around 120/80 mm/Hg. Learn more about high blood pressure. 2. Know your cholesterol figures High levels of cholesterol (specifically low-density lipoprotein) in your brain can cause two proteins, amyloid and tau, to accumulate. These are strongly linked to Alzheimer’s disease. High cholesterol levels also increase your risk of stroke, with 1 in 3 stroke patients going on to develop vascular dementia. Anyone over 40 is entitled to a free NHS health check, which includes blood pressure and a cholesterol blood test, so get booked in today. Increase your understanding of high cholesterol . 3. Manage blood sugar levels Those diagnosed with type 2 diabetes during midlife, have an increased risk of dementia, especially vascular dementia. More research is needed to understand the relationship between diabetes and dementia risk, but it’s likely to relate to the damage caused to arteries and blood vessels, as well as the poor response to insulin. Eating a low-GI diet can help. 4. Quit smoking We all know that quitting smoking is one of the best things you can do for your health, including brain health. Don’t be fooled into thinking vaping is any better either, because animal studies suggest it has negative effects on the brain too. Speak to your GP surgery to understand what help and support is available. 5. Keep active Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Don’t be put off by the word ‘exercise’ – what we’re talking about here is movement. This could be as simple as taking the stairs instead of the lift, walking rather than getting the bus, or being more active in the home. Discover the benefits of walking. 6. Eat well A varied, balanced and healthy diet reduces the risk of conditions including high blood pressure, high cholesterol and type 2 diabetes. A study funded by Alzheimer’s Research UK, found that those who followed a Mediterranean-style diet performed better in memory and thinking tasks. Maintaining a healthy weight also helps your brain to be more resilient to changes. Learn more about the Med-style diet. 7. Supplement your diet If you suspect your diet may be unbalanced – if for example you follow a restricted diet or your digestive system is compromised – you may want to consider a multivitamin that includes the B group of vitamins and vitamin D, as well as an omega-3 supplement. Learn more about which supplements you should take. 8. If you drink, do so responsibly Moderate to heavy drinking can have a negative effect on the brain, your memory and how well you process information. Excess drinking damages the brain, causes it to shrink and can impact the body’s ability to absorb vitamin B1. Those with long-term alcoholism are at risk of severe B1 deficiency, which can lead to a specific form of dementia called Wernicke-Korsakoff syndrome. If you drink, stick to Government guidelines – that’s no more than 14 units per week. Read more about drinking responsibly. 9. Sleep well A good night’s sleep improves our brain’s ability to adapt. It helps us learn better, process memories and clear our brain's waste products. One UK study, which followed 10,000 civil servants over 25 years, found that, for those aged between 50 and 70, sleeping 6 hours or less a night increased the risk of dementia by up to 30% Check out our sleep guide. 10. Manage stress Factors such as experiencing the loss of a parent early on in life, psychological stress experienced in midlife, or extreme stress responses like PTSD, are linked with a higher risk of dementia. Reducing stress exposure and implementing strategies to help you manage your stress are important for reducing dementia risk. Check out ways to manage stress. 11. Keep learning Learning new skills, such as a foreign language or a musical instrument, builds what researchers call ‘cognitive reserve’. This refers to your brain’s ability to cope with day-to-day challenges and to keep functioning properly as you age. 12. Get puzzling Regularly taxing your brain reinforces existing brain connections and creates new ones. Researchers call this neuroplasticity, and it’s known to delay cognitive decline. This means a daily crossword or a jigsaw puzzle can help keep your brain young. 13. Join a club Studies show that social connection lowers our risk of dementia. A great way of doing this is to combine activity with meeting others, such as parkrun, a walking group or yoga class. If that's not your thing consider joining an art class or knitting group, or volunteering. 14. Look on the bright side Two small meta-analyses have suggested that a positive mood combined with a purpose or meaning in life predict a lower incidence of cognitive impairment or dementia. Practising gratitude has been found to be meaningful for older people living with dementia as well as for those with young-onset dementia. 15. Maintain good oral hygiene A 2020 study found a link between gum disease and an increased risk of dementia. The study specifically noted that gum disease may be associated with an increased risk of both Alzheimer’s and vascular dementia. While evidence to date falls short of confirming gum disease as a cause, and more research is needed, it’s yet another reason to get flossing. 16. Get your hearing checked Several studies have linked dementia with hearing loss. This may be due to increased isolation or, as in the case of vascular dementia, caused by a reduced blood flow to the parts of the brain that process sounds. 17. Get your eyesight checked Vision defects that remain untreated make it harder to connect with others and harder to stimulate the brain through reading, writing and drawing. These are important activities to build cognitive reserve. 18. Protect your head It’s estimated that about 3% of dementia cases in the UK are the result of a traumatic head injury, so if you’re involved in contact sport, or ride a bike or horse, always wear the appropriate head protection. Don’t forget that even accidents in the home can lead to a brain injury – especially so if you’re on anti-coagulant medication. 19. Avoid air pollution Those of us exposed to certain forms of air pollution are thought to be more likely to develop dementia. That said, there’s more research needed, plus as individuals this is a tricky area for us to control. Nevertheless, these three simple steps may be helpful: exercise away from traffic fumes, keep car windows closed when in busy traffic, and avoid burning wood in an open fireplace or stove. Enjoyed this? Now read… 15 foods to boost your brain health, memory and focus Top 15 foods to improve your memory What supplements should I take? Eat well to...boost your brain power 10 ways the food you eat affects your brain 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 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.
How to spot health misinformation online
Can you trust the videos you’re watching, and how much harm do they do?
In 2023, a couple of 'momfluencers' (mums with a big social media following) racked up <a href="https://www.businessinsider.com/false-claims-pregnancy-childbirth-are-going-viral-tiktok-cons-list-2023-4#:~:text=These%20hormonal%20changes%20might%20also,t%20fall%20off%20from%20breastfeeding.https://www.businessinsider.com/false-claims-pregnancy-childbirth-are-going-viral-tiktok-cons-list-2023-4%23:~:text=These%20hormonal%20changes%20might%20also,t%20fall%20off%20from%20breastfeeding." target="_blank" rel="noopener">millions of views on TikTok claiming that pregnancy turns your sweat blue and makes your teeth fall out. Studies have found that over half of mental health advice on TikTok and almost 45 per cent of nutrition posts on Instagram contain inaccurate or dangerous information (such as a post that claimed eating an orange in the shower can treat anxiety). Discover our full range of health guides, whether it's intuitive eating, diet and lifestyle tips to help manage stress or diet tips and foods that help you sleep. What is the harm? The harm caused by health misinformation varies. Sometimes, it’s just about wasted time or money, but a 2023 study found that nearly 75 per cent of Youtube videos and 50 per cent of TikTok videos about birth control discouraged using it. Recent data from Wales shows a drop in the number of women using hormonal contraception and a rise in the number of abortions; researchers linked this to contraception misinformation. TikTok and Instagram are littered with posts about turmeric to fight inflammation, but the Australian Government and the US Drug Liver Injury Network have both warned about a rise in liver injuries from taking turmeric supplements. Dermatologists are reporting higher numbers of people with sun damage after scare stories were circulated about sunscreen causing skin cancer rather than preventing it. “More than half of us, across all generations, now go on social media as a first port of call for health information, before we go to places like the NHS, the World Health Organisation or call 111,” says Dr Rachael Kent, author of The Digital Health Self: Wellness, Self-Tracking, and Social Media and a leading researcher into how digital technologies shape our health at Kings College London. “Social media is now a public health platform – and it’s completely unregulated.” I’ve been writing about health and nutrition for more than two decades, covering topics like allergies, diabetes and women’s health. I receive health misinformation all the time: when I wrote about how badly menopause supplements are legislated in the UK, my feeds filled up with sponsored posts about exactly the products I was investigating; when I started writing a book on allergies I was deluged with accounts saying probiotics and local honey can ‘cure’ them (there is no evidence for either). Misinformation is not new – the smallpox vaccine was rumoured to turn people int0 cows in the 1800s – but recently I have become more and more alarmed by the way in which our understanding of health has shifted from away from being expert-led and evidence-based, to being guided by ideology and opinions, opinions which now spread at hyper-speed across social media and straight into the mouths of the AI chatbots that <a href="https://www.kff.org/public-opinion/kff-health-misinformation-tracking-poll-artificial-intelligence-and-health-information/#:~:text=dataDownload%20PNG-,One%20in%20Six%20Adults%20%E2%80%93%20and%20a%20Quarter%20of%20Young%20Adults,at%20least%20once%20a%20month.https://www.kff.org/public-opinion/kff-health-misinformation-tracking-poll-artificial-intelligence-and-health-information/%23:~:text=dataDownload%20PNG-,One%20in%20Six%20Adults%20%E2%80%93%20and%20a%20Quarter%20of%20Young%20Adults,at%20least%20once%20a%20month." target="_blank" rel="noopener">one in six of us (and 25 per cent of younger people) regularly use for healthcare advice. Why are we relying on social media for health info? The pandemic pushed a lot of healthcare online, which made us much more comfortable using digital devices to manage our wellbeing. At the same time, health services all over the world began to crack under the pressure of covid, it became harder to see a doctor in real life and waiting lists grew ever longer. Then, at-home covid testing got us used to monitoring our bodies, and the wellness industry saw an opportunity to sell us home tests for everything from our hormones to nutrient levels to our cancer risk, often endorsed by celebs. (The global home health testing market is forecast to be worth <a href="https://finance.yahoo.com/news/home-testing-kits-market-worth-112000489.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAALmFxt1_AiCY5bWX9PGM5pSvItH5UEKAygJ1gDGnULGaY80ufYA5_9JJ3jZkjQMUEJCv0MYQLn-P7OieDq5rAG046fe90h2D1cXDgDMw7qhm8dGCoS8LhYH1kPyOWpcUTETmXqAEmzI9mt3E0z2ly6x_vAld0sTkuc0ptuksB2Ohhttps://finance.yahoo.com/news/home-testing-kits-market-worth-112000489.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAALmFxt1_AiCY5bWX9PGM5pSvItH5UEKAygJ1gDGnULGaY80ufYA5_9JJ3jZkjQMUEJCv0MYQLn-P7OieDq5rAG046fe90h2D1cXDgDMw7qhm8dGCoS8LhYH1kPyOWpcUTETmXqAEmzI9mt3E0z2ly6x_vAld0sTkuc0ptuksB2Oh" target="_blank" rel="noopener">$12.3 billion by 2034.) Add to that the booming wellness tech industry and its ability to make wearable health-tracking devices like blood glucose monitors feel as ordinary as carrying a set of house keys, and you’ve got perfect conditions for an avalanche of misinformation and disinformation. Included in that is growing distrust of experts and institutions; a belief that perfect health is achievable with the right kit, diet and supplements; tech and tests generating buckets of personal health data, some of it alarming; and family doctors with many better things to do than support us through interpreting it. Our brains begin to trust information we see repeatedly. Seeing the same people on social media over and over creates parasocial relationships – where you feel like you know the creator personally – which make us more likely to trust unqualified influencers, sharks and grifters like they’re our friends. Plus, if you’re from a minority group and already experience unequal access to healthcare, have a health condition which isn’t well researched or just happen to be a woman, you’re even more vulnerable to being exploited. (Although, as Dr Kent puts it: “ If you are online, you are vulnerable to health misinformation.”) Finally, we’ve got people like Robert F. Kennedy making unfounded claims about everything from vaccines to paracetamol. The costs of internalising misinformation can be shatteringly high. Twenty three-year-old Paloma Shemirani died in 2024 after being influenced by her mother Kay to refuse chemotherapy for treatable cancer. Kay Shemirani is an anti-medicine influencer who worked as a nurse before being struck off for spreading covid misinformation. Paloma's brothers, Gabriel and Sebastian, blame Kay and are campaigning for better protections for people like Paloma. Kay has repeatedly rejected any accusations that her beliefs contributed to Paloma’s choice to reject conventional treatment, and blames the NHS for intervening in her daughter’s illness. “The narrative of misinformation needs polarisation and divisiveness in order to then grift,” says Jonathan Stea, a clinical psychologist at the University of Calgary and author of Mind The Science: Saving Your Mental Health from the Wellness Industry. “ The [wellness industry] messaging is that modern medicine, healthcare professionals and scientists don't know what the hell they're doing, that they're in it for Big Pharma and their own paychecks and you can't trust anything that they say. And then the wellness industry says: ‘But we have the knowledge; we are the ones who have the true pathways to health’. When you dig deeper into those treatment approaches, they have very limited evidence to support their use. If you tell them that, though, they'll say all science is corrupt anyway.” How to spot misinformation So how can we protect ourselves? “We need to understand the language of pseudoscientific grift – for example, are they elevating anecdotal evidence; are they just plastering testimonials everywhere saying that their treatment works?” says Stea. Look out for technical-sounding terms like ‘beadlet delivery’ or ‘liposomal encapsulation’ – both just mean supplement ingredients are held in an oil-like suspension and mean little about the product itself. Do they describe their health product as ‘natural’ and therefore better than scientifically validated treatments? We also need to recognise that social media algorithms are built to prefer extreme content – and so are we, explains Kent. “ Our feeds are tailored according to what goes viral and the algorithm amplifies the most sensationalist claims, personalised to our own preferences.” What other red flags should we look for? “ Outlandish lifestyle overhaul, transformation claims,” says Kent. “ No one behaviour or supplement is going change our health in the ways that social media content suggests they can. Look out for trends: it used to be kale and coconut oil, now it’s protein and collagen supplements.” “ Are they trying to sell you something?” says Katie Suleta, a Denver-based science communicator who researches misinformation. “That can be hard to discern, as marketing can be really subtle – it’s similar to how cigarettes were made to seem cool by infiltrating the culture. Try to figure out if they are aligned with scientific consensus. What are reputable agencies saying on the same topic?” Working out what qualifications an influencer has is important, but also hard – and medical training doesn’t necessarily rule out misinformation anyway. In 2023, multiple US-registered dietitians were found to have been paid by a drinks company to post about aspartame not being a carcinogen (WHO lists it as being “possibly carcinogenic to humans”) without declaring their interests. It’s a lot easier to let misinformation wash over us every time we scroll and, depressingly, there are many more misinformed content creators who are good at going viral than those who fight misinformation. There is little sign that platforms or governments want – or even know how – to reverse the tide. So it has to be up to us to do the work and refuse to be taken in. Further reading: Why your ‘mouth microbiome’ is the new ‘gut health’ What is intuitive eating? A balanced diet for women A balanced diet for men All our healthy recipe collections More health & nutrition tips 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.
We tried 10 hangover cures – these are the ones we’d recommend
The Good Food team pooled their tried-and-tested hangover cures and got an expert nutritionist to rank the most effective
The classic symptoms of hangover – a pounding head, dehydration, low blood sugar and an upset stomach – typically start when almost all the alcohol has been cleared from your system, probably 8-10 hours after your night out. It’s not unusual to feel pretty rough for at least 24 hours, although it can take longer to get back to feeling your old self again. Sadly, there’s no definitive cure for a hangover. But many of us have go-to ways of propping ourselves up next morning; how effective these are will depend on whether they address the key symptoms of excess alcohol or simply make us feel a little less sorry for ourselves. This festive season, the Good Food team have shared their favoured hangover solutions, and we’ve asked nutritionist Kerry Torrens to rate them. Find out if yours is on the list, or what you should do to improve your morning after… Our top 10 go-to hangover cures: 1. Healthy pepper tomato & ham omelette Chosen by: Kerry, nutritionist Given that it's our nutritionist’s recommendation, you’d probably expect this breakfast of champions to take the top spot in our list. Nutritionist says: Eggs are a festive storecupboard essential. Quick to prepare, nourishing and filling, eggs sustain and restore you the morning after. They contain almost all essential nutrients, except vitamin C – which is provided here by the peppers and tomatoes. This omelette uses a combination of egg whites and whole eggs; egg whites are a natural source of cysteine, an amino acid that breaks down the toxic byproducts of alcohol that are responsible for your banging head and upset stomach. Egg yolks meanwhile are a source of choline, a water-soluble vitamin that supports the liver’s detoxication process. And the ham and cheese will help curb those post-alcohol cravings. Verdict: Requiring minimal fuss, this nourishing option will restore energy levels and replenish lost nutrients. Swap the ham for smoked salmon if you prefer, then simply add a hydrating drink such as a glass of water or a cup of milky tea. 2. Breakfast burrito Chosen by: Nat, head of multimedia operations Breakfast burritos are a healthier step up from the traditional fry-up, and the extra veggies will help your recovery. Nutritionist says: These burritos provide both fast-releasing energy that will help you feel better quickly, and slow-releasing carbs to stabilise blood sugar levels through the morning. Loaded with nourishing ingredients including mushrooms, tomatoes, avocado and eggs, these burritos will help replenish the B group of vitamins, along with minerals like sodium and potassium, while also providing antioxidant vitamins to help counter the damaging effects of excess alcohol. Verdict: These have been knocked off our top spot purely because they require a little more effort; if you feel up to cooking, or better still, you’ve someone to cook for you, this is a great morning-after solution. 3. Green juice Chosen by: Zazie, sub editor This was a popular choice with the Good Food and Good Health teams – most of us fancied a fresh and zingy, vitamin-packed juice after a late night. Nutritionist says: Ideally, make this juice with a dairy milk base; studies suggest that cow’s milk is as good as an isotonic sports drink for hydration. This is thanks to milk’s balance of natural sugars, electrolytes and protein, which help the body rehydrate more effectively than water. The flaxseeds and almonds provide zinc, a key nutrient for alcohol metabolism, while the dates and banana are rich in both natural sugars and electrolytes, including potassium and magnesium. The addition of kale replenishes vitamins including folate and vitamin C. Verdict: This juice makes a quick yet nourishing choice. As the morning progresses, add a protein-packed brunch such as shakshuka. 4. Sausage, Lancashire cheese and caramelised onion challah bread sandwich Chosen by: Keith, Good Food magazine editor Our resident cheese fanatic won’t be put off his favourite food by a hangover! This is one special sausage sandwich… Nutritionist says: Prepare the challah bread ahead, then all you need do in the morning is grill the sausage and add your cheese and condiments. Challah bread is a great option, providing fast-releasing carbs to restore blood sugar levels, combined with sustaining protein from the flour and eggs. Not only does cheese replenish lost electrolytes, a 2023 study suggests that cheese rich in live bacteria (probiotics), may improve alcohol metabolism, making it a useful stomach liner on the big night, and a valuable hangover solution the morning after. Verdict: This is a good option. Add a mood-enhancing drink like a cup of green tea, which provides moderate amounts of caffeine to improve focus and attention as well as additional health benefits that are valuable after a heavy night. 5. Spicy noodle soup with peanut sauce Chosen by: Rene, senior social content creator Salty, spicy foods are a common craving the morning after! And it turns out they’re not a bad choice… Nutritionist says: This filling soup not only replenishes energy as well as sodium and potassium, it also includes warming spices like ginger, which may settle an upset stomach. The base of the soup is coconut milk, which isn’t ideal because it lacks the hydrating electrolytes like potassium that coconut water is known to provide. It's also higher in fat than some other soup bases, and especially in saturated fat, which the liver can struggle with when it’s dealing with excess alcohol. Finishing the soup with eggs and lime juice provides useful micronutrients that help metabolise alcohol and restore balance. Verdict: If spicy is your thing and your morning after stomach can take it, this comforting bowl may be the one for you. However, consider replacing the coconut milk for a lighter, more hydrating bone broth or vegetable stock. 6. Lucozade Sport, Diet Coke and Marmite on toast Chosen by: Issie, deputy health editor Sweet, salty and with plenty of fluids, this is a formula many of us support. According to Issie, the order of consumption is key… Nutritionist says: Formulated to support hydration and energy, isotonic sports drinks can be a good option to speed rehydration, replace lost minerals and re-establish blood sugar levels. Lucozade Sport provides energy in the form of glucose syrup, electrolytes as sodium, and vitamin B3, a key nutrient for alcohol metabolism. Although anecdotally some people find Diet Coke (especially when flat) settles an upset stomach, its caffeine levels can do the opposite and, being diuretic, it may worsen hydration levels too. Diet Coke lacks the necessary energy to restore blood sugar levels, so is not the best choice for getting back in balance. Following these drinks with something to eat is a great idea, and Marmite on toast is a brilliant choice. Marmite is a rich source of energising water-soluble B vitamins, which are one of the first casualties of a heavy night. Toast and Marmite also top up your sodium levels. Verdict: This is a well-thought-through plan, but I’d suggest skipping the Diet Coke. If you need a caffeine nudge, have a cup of tea instead. Consider adding grilled tomatoes to your Marmite on toast to replenish additional electrolytes and further restore balance. 7. Effervescent electrolyte tablets Chosen by: Tamarah, digital editor Dehydration is the cause of most hangover symptoms, so countering that with a purpose-built drink is a logical option. Nutritionist says: Alcohol is a known diuretic, and one of the effects of this is that we lose important electrolytes. These essential minerals including sodium, potassium and magnesium help maintain our hydration, support our muscles to work optimally and facilitate nerve impulses. Restoring electrolytes can help rehydrate and as a result ease hangover symptoms like headache, fatigue and muscle cramps. These effervescent tablets are combined with water to support hydration and are a source of the key electrolytes. Check the label to ensure they provide a balance of sodium, potassium and magnesium – don’t be too concerned about flavour as long as it’s a taste you can stomach. Another useful tip is to pick a product that provides the B group of vitamins and zinc. That’s because these nutrients will have been used up by the liver when metabolising alcohol. Verdict: This is an effective and quick solution to get your hydration back on track and alleviate some of your hangover symptoms. However, you could swap expensive supplements for a natural electrolyte choice such as coconut water or electrolyte-rich foods like bananas and watermelon. Alternatively, make your own electrolyte drink using our easy guide. As well as supplying the key electrolytes, your drink needs to provide energy in the form of honey or sugar; you could also consider flavouring it with spices like ginger for its anti-nausea properties, or anti-inflammatory turmeric. Check out our review of the best electrolyte products. 8. Big cup of tea and a Calippo ice lolly Chosen by: Emma, health editor One for those who can’t face anything solid the day after drinking. Try heat to soothe and ice to refresh. Nutritionist says: A cup of builder’s tea is likely to give you a short-term boost and lift your fatigue thanks to its moderate caffeine content. Tea is also a source of L-theanine, an amino acid that has a calming and soothing effect. The natural polyphenols in tea may have a positive effect on your gut and help minimise the wider symptoms of excess alcohol. A Calippo ice lolly provides some hydration, although limited, as well as fast-releasing energy from glucose syrup and sugar. These effects are likely to be short-lived though, and could lead to a crash in blood sugar later. Verdict: To avoid a blood sugar rollercoaster and to address nutrient shortfalls, follow with a more sustaining option like a bowl of porridge topped with fruit such as banana, and seeds. 9. Coke and McDonald’s breakfast Chosen by: Sam, senior food editor and podcast editor Not everyone at Good Food would admit to this breakfast choice, but sometimes you want what you want, and there’s a lot to be said for sweetness, salt and fat in a comforting format. Nutritionist says: A regular Coke will supply a sugar hit and lift mood thanks to its caffeine content, but it won’t address your dehydration or loss of electrolytes. Caffeine is a diuretic, so in the medium term your coke may worsen hydration levels. Salty comfort food like a McDonald’s breakfast can seem an attractive answer to perk up wavering energy levels, but greasy, fast food is, sadly, not the answer: it’s hard to digest and can worsen nausea and stomach upset. Verdict: If you’re on the go and it has to be McDonald’s, make it an Egg & Cheese McMuffin. The egg is a useful source of protein, as well as amino acids, which support liver function. Mushrooms and eggs with a diluted juice would be a more nourishing choice, helping to rebalance blood sugar levels, support hydration and replace lost vitamins and minerals. 10. Sparkling water and strong coffee Chosen by: Anna, head of Food Group video You know things are really serious when coffee and water (yes, it has to be sparkling, there’s just something about it) are all you can stomach. Nutritionist says: If water doesn’t appeal, then sparkling water often makes a more attractive and hydrating option. That said, the bubbles can cause bloating and discomfort. Choose natural sparkling water to benefit from electrolytes such as sodium, calcium and magnesium. A strong coffee will certainly give your system a jolt, but because caffeine is a diuretic, it’s unlikely to improve hydration and may prolong hangover symptoms. Caffeine also constricts blood vessels, which can make a banging head even worse. Add to that the jitters that excess caffeine can provoke and it may not be the ideal option when you’re already feeling fragile. Verdict: You could swap sparkling water for soda water. Studies suggest it’s one of a small number of drinks that may speed alcohol clearance; soda water is also a hydrating option and replenishes electrolytes. Ditch the strong coffee for a weaker one with milk. Follow with something light to eat, such as a comforting bowl of soup or beans on toast. Found this useful? Get more hangover help: How to drink responsibly How to cure a hangover Hangover cures: Fact or fiction? Best foods to eat before drinking How many calories are in alcoholic drinks? Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT 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. 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.
“I only poo twice a week. Is this normal?” And 10 more questions you always wanted to ask a gut health specialist
Gut health has been a huge area of interest and discovery, but sometimes it feels that the more we find out, the less we understand. Here are some of the questions we’d ask a specialist dietitian
As a gut health specialist dietitian, I regularly reassure people that discussing topics like your poo, farts and everything in between is normal, and never TMI. Gut health affects your overall wellbeing, and common digestive concerns are more typical than you might expect. Most digestive issues have simple solutions. Here are some of the questions that I’m regularly asked… Q. I only poo twice a week. Is this normal? A. Anything from three times a day to twice a week can be normal. The important thing is that you know what's normal for you, and your body feels comfortable with that rhythm. Some people naturally go less often, and that is fine. As long as your poo is soft, easy to pass with a feeling of complete emptying, and not linked to any other troublesome symptoms – and that’s your regular schedule – then there’s likely no need for worry. But for many, twice a week may be a sign of constipation. Slow bowel movements usually come from too little fibre, not enough fluids and lack of movement. Hormone fluctuations, stress and medication can also play a part. Start with simple changes – move more, and gradually increase the fibre in your diet from fruit, vegetables, pulses, nuts, seeds and wholegrains. Ensure you are keeping well hydrated. Aim for 1.5-2L a day, preferably from water. These small shifts can have a big impact. If you still have discomfort and see no improvement, always speak to your GP. Q. If I’m bloated after eating, does it mean I have an intolerance? A. No, not necessarily – and you don’t need an expensive, inaccurate intolerance test either. Bloating is a normal part of digestion, especially after a larger or high-fibre meal. But it may not always be tied to what you eat. Often it is linked to how you eat. Eating fast, skipping meals then having a large one, talking while eating, or taking in lots of air can all leave you swollen and uncomfortable. Fizzy drinks and chewing gum could also play a role. Food intolerances tend to show a clear pattern. If the same food consistently triggers symptoms and removing it brings relief, then intolerance could be possible. But I strongly encourage you not to eliminate whole food groups without guidance from a registered dietitian specialising in this area. A food and symptom diary is a great place to start. Remember, restrictive diets can starve beneficial gut microbes and reduce their diversity, which could lead to gut imbalances and sometimes worsen symptoms over time. A structured approach is always better than guesswork. Q. Is it true that beans make you fart? A. Yes, but that is not a bad thing. Beans contain specific fibres that your gut bacteria feed on. As they do, they release gas, which is a normal part of healthy digestion. If you rarely eat beans, you may notice more gas at first, but this usually settles as your gut adapts if you continue eating pulses regularly. Start with small portions and build up gradually. Draining and rinsing canned beans and pulses, cooking them well, or adding them to soups and stews can also help. Beans remain one of the most affordable, nutritious, and gut-friendly foods, so it's always worth finding a way to include them, even if in small amounts. Q. Why does being afraid make you need the toilet? A. Your gut listens closely to your brain, and they communicate back and forth. When you feel anxious, afraid or stressed, your body switches into fight-or-flight mode. Heart rate rises, muscles tense, and digestion shifts gear. For many, this means a faster gut and a sudden urge to go. For others it may be the opposite, with things slowing right down and leading to constipation when stressed. This is the gut-brain connection in action. Techniques that help calm the nervous system – such as slow breathing, meditation, gentle stretching and regular routines that prioritise sleep – often do more for overall gut comfort than restrictive eating plans. Q. Does your gut health influence your skin? A. Yes, and the connection is stronger than many people realise. Both the gut and the skin act as barriers, and both host large communities of microbes known as microbiomes. When the gut becomes inflamed or imbalanced, the immune system reacts, and this can show up on the skin. Acne, rosacea and eczema may be influenced by your gut health. Improving gut habits can help optimise how the gut functions, which can help regulate and calm inflammation. Eating a colourful range of plant foods, drinking enough water, sleeping well and including fermented foods such as kefir and sauerkraut can make a difference over time. It is not a quick fix but it could help with strengthening the gut and skin barrier, which may lead to clearer skin. However, it is important to remember that skin conditions like eczema and psoriasis are autoimmune conditions, and a joint approach with a dermatologist is strongly recommended. Q. Should I be taking probiotics? A. Probiotics can be helpful, but they are not essential for everyone, especially if you're healthy. They work best when chosen for a specific condition. Some strains have strong evidence for IBS, prevention of antibiotic-associated diarrhoea, and immune support, to name a few. Others have little to no effect and may not even reach the gut alive. The important part is matching the strain to your needs rather than buying whichever product is on sale. You can also support your gut with fermented foods like live yogurt, fermented milk drinks, kefir, kimchi, sauerkraut and kombucha. And remember that probiotics thrive only when you feed them. Prebiotic fibres from fruit, vegetables, beans, nuts and wholegrains are the fuel they need to grow. Q. Why does my stomach make so much noise after certain foods? A. Gut sounds, also known as borborygmi, are simply the sounds of your intestines moving gas and fluid along. Foods that create more gas, such as high-fibre meals or sugar alcohols from artificial sweeteners, can make these sounds louder. Carbonated drinks add to the effect by filling the gut with air. A vocal gut is normal and not a sign of damage. If the sounds come with pain, diarrhoea or weight loss, then it is worth getting checked. Otherwise, it is just your body processing your meal. Q. Is it bad to go to the toilet too often? A. This really does depend. Some people naturally have softer and less formed poo and go more frequently. This can be completely healthy and normal too. It becomes a concern if you are experiencing urgency, loose or watery poo, a change in appearance such as a yellow or pale colour, blood or mucus, or frequent trips that interrupt daily life. These symptoms are red flags, and could be related to an undiagnosed bowel condition, an infection or inflammation. Avoid waiting – it is always best to get this checked out as soon as possible. The texture tells you far more than stool frequency. Aim for soft, formed stools that are easy to pass. If your bowel habits have changed or have been unpredictable for a few weeks, it is always best to speak with your GP or healthcare professional. Q. Can my gut health affect my energy levels? A. Very much so. When the gut works smoothly, you absorb nutrients well and the digestive system is at its optimum. When it struggles, your body can feel heavy, and feelings of brain fog and lethargy are common. Constipation can cause sluggishness, and diarrhoea and chronic bloating can drain you of energy without you realising it. Many people notice a lift in mood and energy when they increase fibre, drink more water, sleep better and reduce intake of ultra-processed foods high in saturated fat, sugar and salt. A healthier and well-fed gut microbiome supports steadier blood sugar, calmer digestion and more balanced energy throughout the day. Q. Are artificial sweeteners upsetting my gut? A. They can. Artificial sweeteners that contain polyols, also known as sugar alcohols, like erythritol, sorbitol, mannitol and xylitol, often draw water into the bowels, while bacteria ferments them in an attempt to break them down, producing gas. This can cause bloating, cramps and diarrhoea, especially if they are ingested in larger quantities. Naturally derived sweeteners appear gentler on the gut, but there is limited and inconsistent evidence on the long-term effects of sweeteners on the gut microbiome. If you are addicted to sugar-free gum, mints or soft drinks and you’ve noticed you are left feeling bloated or needing to rush to the toilet after, try cutting back and see how you feel. Many people notice improvement within days. Q. Is it normal to feel tired after a big meal? A. Yes. Digestion requires lots of energy, and after a heavy meal your body directs blood flow to the gut to deal with the workload demand. Meals high in fat or refined carbohydrates often trigger a noticeable slump. To avoid the post-meal crash, eat more slowly, chew food well, eat to a comfortable fullness, and choose meals with a balance of protein, fibre and complex wholegrain carbs. A 10- to 15-minute walk after your meal can also really help with digestion and energy levels. A final word Gut symptoms are common, and most do have simple explanations. Still, they deserve your attention and shouldn’t be ignored. If you notice ongoing pain, discomfort, sudden changes in bowel habits, blood in your poo, unexplained weight loss, or any other gut symptoms that are impacting your daily life, always seek out medical help from your GP or a qualified healthcare professional. Read more... Why eat 30 plant foods a week? Top 10 probiotic foods to support your gut health Does gut health affect weight? How does diet affect gut health? How to avoid indigestion Top 8 foods for better digestion 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.
10 wellness influencers on the gifts they’ll be giving this Christmas
What do health and fitness experts choose for the people they care about?
Are you stumped about what to buy your friends and family for Christmas this year? Many of us are keen to give loved ones something different, swapping the usual boxes of chocolates and beauty gift sets for presents with more meaning. And in the midst of the cost of living crisis, giving handmade presents is to be encouraged. We’ve asked health, fitness and wellbeing experts for their favourite Christmas presents to help people feel good, stay active and be well into 2026. The nutritionist Registered nutritionist and author Rhiannon Lambert, whose upcoming book The Fibre Formula is due out in March (rhitrition.com), advises giving a sweet treat with a difference. “For the chocolate lovers in your life, good-quality dark chocolate (around 75% cocoa tends to contain more naturally occurring antioxidants) can make a gorgeous Christmas gift. “As a self-confessed dark chocolate fan, it’s something I always love to receive. Beyond tasting wonderful, darker chocolate varieties contain naturally occurring compounds such as flavanols, which may offer antioxidant benefits and could play a role in supporting heart and brain health.” The wellbeing GP London-based NHS GP Dr Gareth Patterson spreads good gut bacteria along with cheer at Christmas. “Fermentation kits are a fun, approachable way for people to support their gut health,” he says. “Making things like kefir, kimchi or sauerkraut at home sounds complicated, but a simple kit removes the guesswork. It’s a great conversation starter, and once people try it they often keep it up because the results taste good and contain those beneficial live cultures.” He also gives mindfulness or meditation app subscriptions. “It’s a genuinely supportive gift, something that helps people feel calmer day to day without being overwhelming.” The dermatologist Dr Thivi Maruthappu, the UK’s first dual-qualified dermatologist and nutritionist, and author of Skinfood: Your 4-Step Solution to Healthy, Happy Skin (drthivi.com), recommends Dirtea mushroom coffee, £38, and matcha, £48 (dirteaworld.com). “I'm obsessed with Dirtea, it’s a delicious and energising way to start the day without that anxiety and slump that caffeine can bring. The coffee is made of a 'superblend' of mushrooms to help with focus and concentration, and both are also high in antioxidants for extra skin-loving benefits.” The family food guru “A great gift is a really decent all-round kitchen knife," says registered nutritionist Rob Hobson, author of the books Unprocess Your Life and Unprocess Your Family Life. “People rarely buy one for themselves, but it makes prepping fresh ingredients so much easier and is a quiet way of supporting healthier habits. “You can also buy knives for children with little holes for fingers, which is a great gift for a parent and child to get them both cooking.” The women's health advocate The ‘gift of knowledge’ is the preferred present of dietician and performance nutritionist Dr Linia Patel. “I love to give a subscription to a health or food magazine – whichever you think they’d like most,” says the author of Food for Menopause. “A cooking class is also a wonderful experience,” she adds. “And cooking from scratch is something we all need to get better at doing.” The dietician “I love to make gifts such as homemade lime pickle, jams and chutneys, homemade apple crisps, crackers and flavoured nuts," says registered dietician Priya Tew. "In a world where we buy so much, people seem to really love the homemade touch.” The immunity expert “My go-to gift each year is a bottle of truly exceptional extra virgin olive oil,” says Dr Jenna Macchiochi, author of Immunity: The Science of Staying Well. “Not the supermarket standard, but a beautifully produced, high-polyphenol oil from a farm that prioritises freshness, early harvest and regenerative practices. As an immunologist, I love giving something delicious that’s also grounded in genuine science. High-quality olive oil is naturally rich in polyphenols with anti-inflammatory, antioxidant and longevity-supporting properties. “Oleocanthal gives that distinctive peppery 'catch' in the throat, and both compounds contribute to the metabolic and cardiovascular benefits associated with the Mediterranean diet. It’s always a hit because it’s thoughtful, suitable for everyone and encourages a small daily ritual that supports wellbeing.” The home exercise expert Personal trainer Caroline Idiens recommends the classic Christmas gift of bath salts. “They have amazing anti-inflammatory benefits and help provide some relaxation,” she says. Her pick is The Z's Bath Salts, £56, by Dreem Distillery. For staying active during the colder months, Caroline recommends running gloves. “Running gloves are essential if, like me, your hands suffer when exercising in the cold.” The osteopath “A good night’s sleep is so important for your wellbeing so I love my silk eye mask," says osteopath Nadia Alibhai. "I take it with me whenever I travel and they’re a great gift as they’re so light.” “A rebounder is a great gift too, as they're easy and fun, but also beneficial for lymphatic drainage, for helping joints and for strengthening bones," she says. "They’re great for cardiovascular exercise too. I’d choose a brand that’s small enough to be easily stored away.” The dentist “I really like water bottles as a present,” says dental implant surgeon Dr Vikas Prinja. “They’re so useful, and a nicer one than you’d usually buy for yourself makes a good gift. Hydration has a direct impact on oral health: when someone is dehydrated, saliva flow drops, and saliva is one of the body’s most important natural defences against plaque, irritation, acidity and bad breath. “A really effective stocking filler is an SPF 50 lip balm,” he adds. “The lips have almost no natural UV protection and dry out faster than any other skin on the face. Keeping them protected supports the soft-tissue barrier around the mouth.” Read more... Christmas gift recipes The best Christmas hampers to buy in 2025 10 Christmas gifts that give back Best budget Christmas gifts for foodies – all under £15 Quick Christmas gift recipes Edible gift recipes The best Christmas gifts to buy for foodies – food, drink, gadgets, homewares and more All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Five signs you're already experiencing burnout (and how to fix it)
Think you might be suffering from burnout? Find out the tell tale signs to look out for, and get expert tips on how to combat it
We are living in trying times. With hustle culture forcing us to work harder than ever, social media piling on the pressure, a constant barrage of information on how to be our healthiest selves and the rising cost of living, it’s no wonder we may be feeling a sense of burnout. We’ll highlight the key signs to be aware of so that you can identify potential burnout. We’ll also offer some tried and tested expert tips on how to deal with it. Burnout is a state of emotional, mental and physical exhaustion brought on by prolonged or repeated stress. Burnout has the potential to affect us all. A recent survey reported that the risk of burnout remains present, with 34% of adults experiencing high/extreme levels of pressure or often/always feeling stressed in the past year. In the USA, a study showed that 66% of employees experienced burnout last year. In the UK, we are also heading towards winter, with reduced daylight and colder weather. Autumn has even been described as ‘burnout season’ as many people feel less motivated and energised. For many end of year deadlines loom, increasing workloads and changing routines, so the autumn and early winter period naturally increases burnout potential. When feeling this way, we can turn to comforting ourselves with sugary and ultra processed foods, but these can unfortunately lead to getting stuck in a cycle of sugar crashes and further cravings. Working on managing these cravings and consciously including more protein with our meals can help us to feel fuller with more stable energy levels. What are the common signs of burnout? Though we are all different in how we respond to chronic stress, there are some key signs to watch out for: Physical signs Exhaustion is a key early sign, general fatigue and ‘running on empty’ when you wake up, sleep difficulties, craving sugary food and ultra processed foods (UPFs), pain such as headaches and musculoskeletal pain, and chronic health issues which can include respiratory and gastrointestinal issues. Emotional signs Emotional exhaustion is a key symptom, as is depersonalisation (feeling detached from yourself and disconnected from your experiences). Feeling more cynical and not getting a sense of personal accomplishment are also usual. A general sense of feeling stressed, irritable and not feeling you can cope are common. Cognitive signs Reduced cognitive performance, reduced work efficiency and performance, commonly described ‘mental fog’ when trying to get things done, and difficulties with executive functions (including processing information, memory, focus and productivity). Is there a test for burnout? There is no objective test for measuring burnout, the symptoms can be self-rated on the Maslach Burnout Inventory (MBI). Many physical signs of burnout can overlap with other issues such as depression or insomnia, so it is important to consider signs across all domains. Who is most likely to suffer from burnout? Whilst burnout can affect anyone, research tells us that some groups are more susceptible. Women tend to experience burnout more often than men. For example, in Sweden rates of burnout for working men were 10% but for working women this figure was 16%. For clinicians in the USA, rates of burnout for men were 22.7% but for women was 39%. Interestingly, age also affects risk of burnout – with being aged 55+ reducing burnout risk for those clinicians in the USA. In Canada burnout symptoms in men decreased with age, but for women more burnout was seen in those aged 20-35 and 55+. In the UK there has been a reported increase in those aged 18-44 needing to take time off work for stress, but a decrease in those 45+. This may be influenced by the different demands we face depending on our age (such as caring responsibilities, study and work pressure). Job roles can lead to varying levels of stress, as can working arrangements, with more employees being asked to return to long commutes and shared office spaces. For example, research in the USA showed that teleworkers experience less burnout than non-teleworkers. The time of year also plays a role, with the shorter daylight hours and extra tasks and activities in the run up to Christmas, and certain jobs can also increase in busyness with the last fiscal quarter. There are also external factors such as global conflicts and stress from the political climate that contribute to chronic stress. How to stop burnout? Prevention Ideally, we want to prevent burnout from happening in the first place. This means putting in place daily habits such as: Recognising the changing seasons and that shorter days do disrupt our body’s regular rhythm. Rather than ignore or fight this we can embrace the seasons and naturally slow down, adjusting from a period of focus/drive to a season for recharging. We see animals do this in nature, but we humans seem to resist it! Prioritising sleep, rest and wind down time, trying to go to bed and wake up at the same times, and less screen time before bed. Ensuring regular breaks from screens, turning off notifications on devices after a certain time, having boundaries on working hours. Getting outdoors when there is daylight, to boost your vitamin D levels. Nourishing our bodies with nutritious food including meals rich in protein, vegetables, healthy fats and wholegrains. Protein in particular helps to sustain fullness and stop the high-sugar and UPF energy crash. Prioritising your social connections, as this helps to prevent burnout. If you are currently in burnout If you recognise the signs of burnout now, give yourself permission to make some small practical changes today that cover physical, cognitive and emotional domains: Slow the pace down – there will be things in your diary you can postpone or pace to add in some rest time, goals to rollover to next year, workloads that can be reduced or delegated. Set boundaries – this could be about the time you finish work or check emails/phones, and ensure time away from screens. This frees up time for rest, activities you enjoy and seeing family/friends. Be kind to your body – this could be through gentle exercise such as walking or stretching, going to bed earlier, and eating nourishing food including protein, vegetables and wholegrains. So, should you be worried about burnout? Burnout is triggered by prolonged stress, and leads to a sustained state of exhaustion, reduced effectiveness and emotional detachment. Signs include fatigue, brain fog, irritability and craving quick energy fixes. Research suggests that younger adults and women are more vulnerable to burnout, and the colder, darker months also bring a higher risk thanks to shorter daylight and increased workloads. But the good news is that burnout is manageable – by spotting the signs early, prioritising rest, eating well, setting boundaries and building gentle routines to take care of your body, you can prevent burnout and/or help yourself recover. Now try... What is burnout? 10 diet and lifestyle tips to help manage stress Top 10 mood boosting foods How to get the energy for a workout How to avoid burnout podcast All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Dr Laura Keyes is a Clinical Psychologist working therapeutically with young people and adults. Laura worked in the NHS before setting up her private practice to support people local to Bedfordshire, Dr Laura Keyes & Associates Ltd. She is passionate about normalising help seeking and collaborating with her clients to understand and improve their mental health, achieve their potential in life and develop self-worth and self-acceptance. Her specialist area is assessing children and adults for ADHD and Autism, and providing therapy around neurodiversity related-issues.
Are these ‘magic potions’ a magic bullet for your health? Or just overpriced juice? Our nutritionist investigates what’s worth your money and what’s not
Wellness shots might seem like a modern phenomenon, with rows of colourful little bottles now packing out fridges in shops and cafes. But taking tonics and elixirs is nothing new, as Ayurvedic and Chinese herbal medicines show us. Since there have been people, it seems, there have been people wanting to feel better. Finding ways to improve athletic performance, enhance the immune system, give us more energy, reduce anxiety, heighten focus and alertness and generally optimise how we function is something that is important to many of us. But we prefer it to be easy, right? And that’s where modern wellness drinks slot in: quick, convenient and ready-made with the promise of ticking those boxes. There are a few different categories of wellness drinks aimed at different people. Exercisers are targeted with recovery shots; people with gut health issues can try pro- and pre-biotic drinks; for stress and relaxation there are CBD-infused drinks; vitamin shots for immunity; herbal extracts for perimenopause and brain-boosting shots containing adaptogens. But do they actually live up to their promises and, if so, should we all be drinking them? Let’s have a look at the evidence to see if they’re worth the money and – most importantly – are they safe? Recovery drinks There is definitely a lot of evidence that nutrients can help performance and recovery after exercise. Some shots on the market contain caffeine to give an energy kick or beetroot for a source of nitrates, shown to aid blood flow and respiration. Electrolytes can help rehydration and amino acids – such as leucine and isoleucine – can help muscle soreness. Look for these ingredients in your drink, but also be aware that getting the effective dose is important. A lack of regulation in the market means that, unfortunately, there is very little reassurance that these drinks actually contain what they say they do. For example, studies show that, to see an effect on muscle recovery, between 2 and 10g of leucine or isoleucine would be needed. Some people are what we call non-responders to caffeine, meaning that no amount of caffeine will provide a stimulant effect. But for other people the effect is very strong, so they may very well notice an improvement in performance but overdoing the caffeine can cause problems with sleep, anxiety and tremors. Sensitivity to caffeine will vary from person to person, and although caffeine in moderate amounts is generally safe, the recommended limit is 200mg in a single dose of caffeine. But if your drink isn’t third-party tested, you can’t rely on what’s on the label actually being in the drink as this industry isn’t regulated. The cost of these drinks is also a consideration: bear in mind that you could make your own coffee, get amino acids from any foods that contain protein, or make your own electrolyte drink from juice, water and a pinch of salt. That will end up costing you much less money and not a great deal more effort, but for some convenience is king here. Immunity shots Boosting your immune system has risen in public consciousness since Covid, with the immunity shot arriving at around the same time. They usually contain vitamins B12, D and C which are necessary for a functioning immune system, and ingredients like lemon, turmeric or ginger which are known for their anti-inflammatory and anti-oxidant properties. Despite the evidence that these ingredients can be beneficial for health, there is very little evidence that immunity shots actually improve the immune system. One reason for this is the low bioavailability (absorbency rates) of some of these beneficial compounds. For example, curcumin, the active ingredient in turmeric, has very low bioavailability and is best absorbed in the presence of peperine, a substance found in black pepper. Without this addition you may not be getting any benefits from the turmeric at all. Again there is also the cost factor: there is very little difference between adding a spoon of turmeric, ginger and grind of pepper to your orange juice (or indeed having them in a curry) which will cost an awful lot less than the £2 you might spend on one shot. Gut health shots Generally a gut health shot will contain prebiotics (to feed your healthy gut bacteria) and/or probiotics (to introduce more of these ‘good’ bacteria). The latter may be in the form of fermented drinks like kombucha (made from tea) or kefir (made from milk). These naturally occurring probiotics have been shown to benefit the bacterial profile of the gut which may potentially strengthen the gut barrier function, reduce inflammation and improve metabolism. It is important that fermented drinks contain “live” bacteria to be effective, so look for this on the label. However, there is very little regulation of these drinks so it is very difficult to know how many live bacteria your probiotic has, and therefore how effective it is likely to be. You can also ferment these drinks cheaply at home. Relaxation drinks One of the most popular ingredients in wellness drinks, CBD is a non-psychoactive ingredient from the cannabis plant and has been shown to be effective in managing pain, but also to have a calming effect and potentially to reduce anxiety. However these drinks are again unregulated and a study by the Food Standards Agency (FSA) found that nearly half of the CBD products tested didn’t contain the amount they stated and four of the soft drinks didn’t contain any measurable amount at all. Additionally, the same study found that some contained high levels of heavy metals and other harmful compounds. While this may not be too much of an issue if you have them on occasion, regular consumption may cause health risks. CBD is fairly novel and so caution is advised as there is very little evidence of long-term effects at all as of yet. This is why the FSA also advises a maximum daily limit of 10mg of CBD. Brain boosters Caffeine is the most well-known brain booster – it has been shown to increase cognitive function, especially alertness and vigilance. Between 38 and 400mg a day is thought to be the sweet spot between maximising benefit and minimising risk. However, as mentioned above, individuals may have different sensitivities and too much caffeine can be a problem. If caffeine interferes with sleep or increases anxiety then the negatives can far outweigh the positives. Adaptogens are herbal substances that may reduce stress and fatigue, and improve cognitive decline in older adults, among other things. These include ginseng, ashwagandha and lion’s mane mushrooms, and extracts of these often pop up in wellness teas and coffees. Although there is evidence to suggest that they may confer benefits, in practice the effects may be too subtle to notice. Menopause shots With a rise in menopause awareness, there has been a rise in menopause related products to match. From collagen shots to vitamin drinks there is no shortage of things you can swig to reduce menopause symptoms. While there are most definitely benefits to getting all the nutrients you need, there seems to be a premium attached to anything with “meno” in the name. A cheap multivitamin that costs around £5 for a month might do exactly the same as a menopause shot that costs £2 per day. Collagen has been shown to be beneficial for skin and bone health, although there is limited evidence to show that commercial drinks make a difference. The other consideration is which symptoms are causing you most trouble: different supplements are useful for different symptoms. Find out more here. The bottom line… While there is definitely evidence that ingredients in wellness drinks can be beneficial to health, it is difficult to know how much of the active compounds you are actually getting in the individual drinks. Eating a healthy balanced diet containing anti-inflammatory foods like fruits, vegetables, spices and pulses may be more beneficial than topping up with a shot, although the placebo effect is powerful and can’t be dismissed.
Do you have bad gut health? This tell-tale symptom will show you
Did you know your gut health can affect your immunity, digestion, energy levels, mood and overall well-being? No surprise then that many of us are increasingly fascinated by what makes a ‘healthy’ gut. But how can you tell if yours is ‘healthy’ or not? Could one tell-tale symptom hold the answer…
A growing body of evidence supports the importance of gut health to our overall wellbeing. This is because what goes on in the gut is linked to many other organs and systems in the body. For example, the gut is in direct contact with the brain (known as the gut-brain axis) and is also an integral part of our immune system. This means our gut is not only responsible for digesting food and absorbing nutrients, it can lead to a host of other symptoms too, from altering our mood to influencing how many colds we get. If you’re feeling bloated, most of the time, then listen up, because your body could be telling you that your gut is not as ‘healthy’ as it could be. This is because regular abdominal bloating can be a sign of too much gas in your system. If you experience regular bloating, say it happens every day from lots of different foods and drinks, it suggests the food you eat isn’t being digested properly, and instead is fermenting in the gut and producing lots of gas. One reason for this is that the balance of bacteria that are known to live in the gut may be less favourable. Remember not all bloating is caused by an unhealthy gut, for example, drinking lots of fizzy drinks can cause bloating, occasionally, as can gulping your food too quickly so it may be helpful to keep a food diary to see how relevant this is for you. Discover more about gut health with the Good Food guide to digestive health, or try some of our gut-friendly recipes and the best probiotic foods. Here's some other ways to tell if your gut might not be as healthy as it could be… 1. You’re suffering excessive wind Everyone passes wind (the average is around 25 times a day), but if you’re finding you have a lot of wind, it’s another sign that excess gas is being produced in the gut. As humans we can’t digest fibre, so we rely on good gut bacteria to digest it for us. If we don’t have the right balance of bacteria in the gut – a condition called dysbiosis – the breakdown of certain foods can be affected, causing lots of gas to be produced. 2. You’re having loose stools If your poo is soft, mushy and quite watery it is often referred to as ‘loose stools’. If you have three or more episodes of loose stools in a day, this is called diarrhoea. This is a sign that food is moving through the digestive system too quickly and may be due to an infection, medication you are taking, extreme stress or inflammation in the gut. Certain foods – depending on the individual – may also cause loose stools as will some food intolerances or too much alcohol. 3. You’re constipated Constipation is when food moves too slowly through the gut. Constipation is often caused by dehydration and not moving around enough, so it can often be easily fixed by drinking more fluids and engaging in gentle exercise. However, it can occasionally be caused by a long-term problem with the muscles in the gut. Read more about constipation 4. Unexplained chronic fatigue Feeling mentally and/or physically tired can be another indicator of poor gut health, it suggests there may be an imbalance in the bacteria that live in your gut. 5. Poor skin health Many common skin conditions, including atopic dermatitis and rosacea, have been linked to imbalances in the gut and even healthy skin ageing may be connected to the balance of your gut microbes. 6. Carb cravings How healthy your gut is can influence the amount you crave certain foods, especially carbs and sugars. This is because poor gut health, can influence the hormones that control your appetite, the reward pathways that are triggered by eating as well as your mood. Likewise, eating lots of sugary foods can influence the balance of bacteria in the gut, and potentially lead to a condition called SIBO (small intestinal bacterial overgrowth) where bacteria that normally live in the large intestine overgrow into the small intestine. This can lead to digestive issues and discomfort including bloating, diarrhoea and pain. How can I improve my gut health? A healthy gut often depends on the bacteria that live in it. We call this community of microbes the gut microbiome, it is responsible for digesting food, producing vitamins and hormones, and other compounds to fuel our cells. A healthy microbiome trains our immune system and reduces inflammation. But for the microbiome to be healthy we need to have a wide variety of useful bacteria and not too many harmful bacteria. If this balance is off, then we may start to see the side effects of an unhealthy gut. Follow these practical ways to improve the levels of good bacteria in your gut. 1. Eat fibre-rich foods The useful bacteria need fibre to live on, so we need to make sure we eat a diet full of fruit, vegetables, pulses, nuts and wholegrains to provide plenty of variety. The bacteria can also benefit when we eat fermented foods like yogurt and sauerkraut. 2. Look at your sleep schedule Good bacteria thrive in a gut that is well rested so if your sleep schedule is disrupted it can really affect the balance of your microbiome. Research shows that even one night of poor sleep can cause a reduction in a useful type of bacteria called lactobacillus. Having a good routine in place can really help improve the quality and duration of your sleep. Disruption to sleep and the circadian rhythm can impact the balance of the bacteria in the gut. 3. Do some exercise Exercise has also been shown to improve gut health and there can be added benefits if done in nature. It isn’t just food that brings us into contact with good bacteria – all living things that we encounter has its own microbiome. For example, taking a walk through a park means you come into contact with lots of healthy microbiomes from trees, soil, grass and plants, compared to walking along a busy road with lots of buildings and traffic. There is also evidence that contact with animals can improve our gut microbiomes, so having a pet – particularly a dog that you walk outside in nature – can have a beneficial effect on gut health. 4. Seek professional advice It’s important that if you do think you might have a gut health problem you speak to a doctor or healthcare professional – especially if symptoms persist for more than a few days for no obvious reason. Further reading: How to avoid indigestion Eating for IBS Home remedies for constipation What are probiotics and what do they do? Best probiotic supplements Have you implemented ways to improve your gut health? What worked for you? Share your experiences in the comments below. This page was reviewed on 13th October 2025 by Kerry Torrens All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.