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. Learn more about fermented foods 2. Look at your sleep schedule Good bacteria thrive in a gut that is well rested so if your sleep schedule is disrupted it can really affect the balance of your microbiome. Research shows that even one night of poor sleep can cause a reduction in a useful type of bacteria called lactobacillus. Having a good routine in place can really help improve the quality and duration of your sleep. Disruption to sleep and the circadian rhythm can impact the balance of the bacteria in the gut. 3. Do some exercise Exercise has also been shown to improve gut health and there can be added benefits if done in nature. It isn’t just food that brings us into contact with good bacteria – all living things that we encounter has its own microbiome. For example, taking a walk through a park means you come into contact with lots of healthy microbiomes from trees, soil, grass and plants, compared to walking along a busy road with lots of buildings and traffic. There is also evidence that contact with animals can improve our gut microbiomes, so having a pet – particularly a dog that you walk outside in nature – can have a beneficial effect on gut health. 4. Seek professional advice It’s important that if you do think you might have a gut health problem you speak to a doctor or healthcare professional – especially if symptoms persist for more than a few days for no obvious reason. Further reading: How to avoid indigestion Eating for IBS Home remedies for constipation What are probiotics and what do they do? Best probiotic supplements Have you implemented ways to improve your gut health? What worked for you? Share your experiences in the comments below. This page was reviewed on 13th October 2025 by Kerry Torrens All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Living with ADHD: The truth behind diagnosis
Find out what happens when you and your loved ones are diagnosed with ADHD, tips to help with daily life, plus some 'superpowers' we should be celebrating
‘ADHD. Moderately severe’. When I first read the psychiatrist report confirming my son’s diagnosis of Attention Deficit Hyperactivity Disorder three years ago, my stomach lurched. The letters stared aggressively back at me from my screen. I became fixated on the ‘D’ for disorder. No one wants to read that their child has a ‘disorder’ even if you’ve suspected it for years. If I’d known then what I know now, I would have taken the diagnosis in my stride. Since then, two more ‘ADHDers’ have entered my life, along with all the chaotic brilliance these ‘disordered’ beings bring to the party. One is my stepson. The other is me. We need to work out if this is an IQ issue For years, we were called into my son’s primary school to discuss his constant mild disruption in class. By year six, his teacher was fed up with him, but she also lacked any affection towards this kind, charismatic little boy. When she announced he would ‘really struggle at secondary school’, I cried. When she followed it with ‘We need to work out if this is an IQ issue,’ I was speechless. I followed the suggestion to get his IQ assessed but it was a waste of money. I knew there was nothing wrong with his intelligence. Instead, ADHD was flagged. More private assessments ensued. ADHD was confirmed. From there, I witnessed ADHD dominoes. Reading my son’s psychiatry report was like looking at myself. I understood where his brain had come from. Not long after, my teenage stepson met my son. They were matched on energy, social skills, charisma, enthusiastic interrupting, as well as the leftfield thought patterns that lead to an entrepreneurial way of thinking. ADHD has hit the mainstream To anyone concerned about diagnosis for themselves or their children – you are not alone. Somewhere between 2.5 and 3 million people in the UK have it. The surge in diagnoses and prescriptions has been rapid. One BMJ study found that the number on medication has increased hugely in the last five years. Greater awareness has led to greater acceptance and understanding. Yes, ADHD does come with challenges. Living with someone who has it can require super-human levels of patience. Tiredness, boredom… anything can trigger hyperactivity that is often loud and disruptive. Getting an ADHD teenager to school can feel like a Herculean task. Nothing gets done in order. Everything gets lost. My son is currently attempting to do his art homework (unprompted, a win!), yet he has lost every bit of kit I bought him four weeks ago. However, like any spectrum, there are degrees to which it impacts your ability to function every day. For some people it can have debilitating consequences. For others it’s more subtle. There are different types and people generally have a varying blend of hyperactivity, inattentiveness and impulsivity. A ‘mercurial mind’ For the individual who has this type of brain, it is tiring. My loving parents, with no clue about ADHD in the 1980s and 90s, always generously described me as having a ‘mercurial mind’. I often start a sentence with a question about one thing and end up talking about something very different. I rarely wait for an answer because my brain has moved on. If I do get an answer, I must physically concentrate to listen to it. And in between starting and finishing that sentence I will probably have misplaced something and will then need to spend many wasted minutes looking for it. Don’t read out instructions to me. Never verbalise directions. This is a complete waste of time. My brain can’t compute more than two things in a row, and if someone tries to list things, it shuts down and I get irritated. I struggle to follow films because my mind wanders. Now, I ask my partner who patiently pauses without judgment. He’s something of a hero. Short-lived but big emotions My least appealing ADHD trait is that I’m quick to anger – a problem caused by emotional dysregulation. Big emotions are effectively a response pattern which often occurs when the values of the person with an ADHD brain are compromised. Personally, feeling belittled or patronised will set me off, as will being taken for granted. Unfortunately, taking your parents for granted is the birthright of most teenagers, but mine are often on the receiving end of my short-lived fury. Next follows shame for my incontrollable emotions, then overcompensating and over-apologising. Epic parenting. Social skills, charisma and resilience It’s important to recognise that lives do not fall apart with an ADHD diagnosis. There is so much that is beneficial about having this somewhat tiring brain. For example, it’s virtually impossible to hold onto anger or a grudge. This is quite definitely a superpower. My son and stepson might lack ordered thinking, but more than make up for it with warmth and conversational skills. Negative thoughts dissipate quickly. They have their worries and preoccupations like everyone, but there is remarkable resilience and an ability to move on. A different view of the world Another strength is creativity. A brain that pings all over the place inevitably looks at the world a bit differently. How refreshing in a society that needs more risk takers and entrepreneurial thinkers. Whilst the ADHD brain switches off when faced with things it finds dull (less helpful during GCSEs), it fixates on the stuff it finds fascinating and as a result becomes exceptionally good at them. A brain type, not a disorder? Society needs to rethink the way it looks at ADHD. To me, and thousands more, it’s just a brain type. There’s nothing wrong with us. Society has evolved around us in a way that doesn’t suit. I’d hazard a guess that any Stone Age humans with ADHD-type brains were probably handy at skills like hunting and problem-solving. They weren’t required to sit at a desk staring at spreadsheets. Or to study for SATs exams at 10 years old. The unfair wealth divide impacting diagnosis There are now more than half a million people awaiting NHS assessment. With diagnosis comes self-acceptance and the restoration of confidence. Unfortunately, owing to the overwhelmed NHS, the waiting lists are long. Sometimes years. During bouts of insomnia, I reflect on the countless children who will be disadvantaged by this. My ADHD child and stepchild are highly intelligent, articulate and interesting individuals who were, to an extent, failed by their schools, written off as merely disruptive and unacademic. This is not the fault of the education system. A National Audit Office report last year outlined the UK’s SEN system is financially unstable and in need of urgent reform. Medications and management At present, as many as 75% of adults with the condition are thought to be undiagnosed. Worryingly, it risks becoming a class issue owing to the cost of private assessment and struggle to find NHS support. For us, the cost runs into hundreds per year for medication, prescriptions and assessments. Medication isn’t for everyone. What’s important is having strategies that work for the individual. I have developed coping mechanisms that involve myriad lists, for instance. I don’t like seeing my son medicated because he loses an element of his much-loved spark, but it enables him to fit into this constrained world. Sad, perhaps, but necessary for now. I’ve researched diet, to find out it is important. Advice is that ADHD-supportive diets should include plenty of protein, omega-3 fatty acids and complex carbohydrates, while avoiding sugary foods. But which teenager doesn’t eat sugary foods? What does the future look like? So, what can you do if you believe your child may have ADHD? My advice would be to get them on an NHS waiting list – even if they’re very young. Whilst many can navigate the early years successfully, life becomes harder when they hit secondary school and demands ramp up. My belief is that society needs to reconsider the way it thinks about ADHD. To quote Steve Jobs in Apple’s 1997 Think Different Campaign; “Here's to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They're not fond of rules. And they have no respect for the status quo… the people who are crazy enough to think they can change the world, are the ones who do.” Here's to the mercurial mind. Now try... What is ADHD? 10 diet and lifestyle tips to help manage stress 15 foods to boost your memory and focus What to eat before an exam All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The filthiest appliances in your kitchen
Here’s where dirt and germs hide in the kitchen – and an appliance expert’s tips on how to tackle each grimy situation.
We don’t mean this personally, but your kitchen is filthy! Even well-kept households often have build ups of dirt, grease and bacteria – especially in hard-to-reach parts of kitchen appliances and tools you might not think to clean so regularly. Researchers have found that kitchens are among the places in the home which are the most heavily colonised by bacteria, and where we’re likely to be exposed to the broadest diversity of microbes. Despite the presence of these unwelcome guests, only 17 per cent of households polled in one survey claimed to clean their fridge monthly or more often – and the same problem of under-cleaning extends to other appliances. Below are some of the most popular kitchen appliances and their specific vulnerabilities to dirt and germ buildup. We’re here to help, not worry you, so we’ve included expert cleaning tips for each type. What are the worst offenders? The fridge From a microbe’s perspective, your fridge is a vast and varied habitat. From door seals and shelf corners to neglected containers and the food itself, there are all sorts of places for microbial life to flourish. The mix of cool, freezing cold and hot (at the rear) areas throughout these appliances provide ideal living conditions for an assortment of germs. In one study, illness-causing bacteria from the listeria family were found in 15 per cent of homes, and their favourite spot turned out to be the refrigerator meat drawer. If you’re going to prioritise cleaning one part of the fridge, make it this drawer (and remember you must never store other foods in the same compartment). “Mix vinegar and water into a solution and wipe this onto your fridge’s shelves and drawers – this will kill any germs and neutralise any lingering odours,” suggests Isabella Forgione, a small appliances expert at AO. “Wipe this solution onto the door seals too, as dirt and crumbs love to get right into the hidden nooks.” The oven According to research from Beko, cleaning the oven is Britain’s most dreaded chore. One in three respondents to the brand’s survey said this is a task they tend to put off – which is unfortunate, given that toxins produced by certain bacteria such as staphylococcus and bacillus cereus can survive the high cooking temperatures inside these appliances. Forgione would like to reassure you that cleaning your oven – and getting rid of those unwanted germs – is easier than you might think. “A brilliant little hack is to mix bicarbonate of soda with a dash of water to form a paste. Smear this paste over your oven’s greasy patches, allow this to work its magic overnight, then simply wipe this off with a damp cloth the following day,” she says. “This will save you buckets of time as the bicarbonate of soda breaks down any stubborn grime without the need for scrubbing. “You can also douse your oven shelves in your bath with hot water and a scoop of washing powder for a couple of hours, which will allow the grease to lift off far easier.” The washing machine You’d hope that a washing machine would be a haven of cleanliness, but these appliances are unfortunately prone to harbouring germs. Their diverse surfaces provide a complex environment for microorganisms, from the rubber door seals (which often harbour mould) to internal components prone to the development of ‘biofilms’ (slimy communities of microbes). In other words, washing machines can contain a lot of life forms that you wouldn’t necessarily want on your clothes. Thankfully, there are some simple ways to improve your washer’s cleanliness. “Once a month, run the machine on an empty cycle using the hottest wash setting,” Forgione advises. “Pour white vinegar into the drum and add bicarbonate of soda to the detergent drawer. This action will clear away any detergent buildup and freshen up the drum, should it have any lingering odours. “It’s also a good idea to wipe down your washing machine after every wash – focus on the rubber seal around the door and leave this slightly ajar to air the drum,” she says. The dishwasher If you want to feel better about your home’s scent, try typing ‘dishwasher smells’ into Google and look at the autocomplete options. My favourite popular query is ‘dishwasher smells like wet dog’. These appliances do have a tendency to develop nasty odours. It’s usually down to a gradual buildup of food residue, grease or limescale within the dishwasher, resulting in the presence of stench-causing compounds such as dimethyl trisulfide and methanethiol. Forgione recommends rinsing your dishwasher’s filter frequently to prevent buildups and blockages, as well as giving the appliance a monthly deep clean. “Empty it before placing a bowl of white vinegar on the top rack, and then run the dishwasher on a hot cycle to cut through grease or limescale," she says. “Next, sprinkle a layer of bicarbonate of soda across the base of your dishwasher and run this on a short cycle to deodorise the appliance.” Food prep and cleaning utensils They’re not exactly appliances, but it’s well worth noting that some of the utensils we use for food prep and cleaning are potential hotspots for germs and dirt. Scourers and washing up sponges are some of the worst culprits. Studies have found that these cleaning tools can contain and spread dirt, as well as cleaning it. Viruses and bacteria (some harmless, others pathological) are commonly found in their spongy or fibrous structures. During use, synthetic sponges and scourers are also prone to shedding microplastics (small particles) which may be toxic and dangerous to long-term health. Some hygiene experts flatly advise against the use of sponges and scourers, due to the potential health risks. Chopping boards are another danger zone. Ones with a smooth, hard surface are generally the most resistant to dirt or germ buildup, whereas softer boards with a textured surface are more vulnerable. However, as any chopping board becomes scratched or damaged through use, it gets trickier to clean and less hygienic. You might be tempted to soak it, but it’s generally recommended to wash and scrub a chopping board with very hot water and washing liquid instead. If there are significant scratches or other imperfections in your chopping board, it’s time to replace it. Cleaning tips and tricks... How to clean an oven How to clean a dishwasher How to clean a BBQ How to clean a microwave How to clean a coffee machine How to clean an air fryer How to keep your kitchen clean
Why is gut health so important? And how to improve yours…
Registered nutritionist and gut health expert Tracey Randell explains what it really means to have a healthy gut and suggests ten ways to improve yours
Scientists have discovered that the trillions of bacteria that live in our gastrointestinal tract don’t just process the food we eat. These bacteria help our body to stay healthy and well. But what does it mean to have ‘good gut health’, what does it feel like and what can you do to improve the health of your gut? Read on to learn more. Discover our top tips for digestive health. Also, check out some of our delicious gut-friendly recipes, from satisfying soups and salads to kimchi and kefir, including a whole range of delicious plant-based options. What is the gut microbiome? Your gut is the home to trillions of bacteria, viruses, yeasts and other microorganisms, these are known as your gut microbiota. Emerging research suggests the microbiota, along with its collection of genomes (set of genetic material), together referred to as the microbiome, may well be as influential to your health as your inherited genes. Each of us has a unique microbiome, with the diversity and abundance of the flora influencing our general health. Often, a reduced diversity in gut flora is seen in people with certain conditions such as irritable bowel syndrome (IBS) as well as metabolic disorders like obesity and type 2 diabetes. Everything we eat and drink influences our delicate internal gut ecosystem. How we manage stress, how much or little we exercise, the environment we live in, the medications we take and even our genetics may all have an impact. In turn our gut health influences the following: Immunity – the gut microbiome plays a role in regulating our immune system. Alterations in gut bacteria may lead to autoimmune disorders and raised levels of inflammation. Brain health – the gut microbiome may affect how our brain works. Gut cells and the microbiome produce brain chemicals called neurotransmitters such as serotonin and GABA which may influence your mood. Nutrient absorption – the gut microbiome is crucial for the digestion and utilisation of nutrients. Macronutrients and micronutrients, including the B group of vitamins, are important producers of energy, and they also play a role in regulating our metabolism and mood. How do I know if my gut is unhealthy? There are a number of signs that may suggest this, including one or more of the following: Upset stomach – processing food and eliminating waste challenge an unhealthy gut. Symptoms may include excessive flatulence, bloating, constipation and diarrhoea. Unintentional weight changes – an unhealthy gut impairs regulation of blood sugar, absorption of nutrients and storage of fat, which may result in unintentional weight fluctuations in some people. Skin irritation – some studies suggest that inflammation of the gut may contribute to skin irritation and conditions such as eczema by causing ‘leaking’ of certain proteins. Frequent infections – 70 per cent of your immune system resides in your gut so if your gut health is compromised it’s likely your immunity will be too. Fatigue – nutrient absorption can be compromised by poor gut health and this may result in poor energy and tiredness. Ten ways to improve your gut health Diet changes 1. Eat insoluble AND soluble fibre to promote the growth of beneficial gut bacteria. These fibres act in different ways, the insoluble variety found in wholewheat and wholegrains provides bulk to your stools, allowing them to pass more easily, whilst your gut bacteria ferment soluble fibres found in oats, fruit and vegetables. Both types of fibre promote a healthy gut. 2. Reduce sugar intake – a diet high in processed sugar and refined foods may increase inflammation, this may decrease the amount of beneficial gut bacteria. 3. Eat a rainbow of fruit and vegetables – colourful fruit and vegetables provide polyphenols, these are plant chemicals that promote gut health. Studies suggest that by eating 30 different plant foods each week you may help increase the diversity of the microbes in your gut. This isn’t as difficult as it might sound because fruit, vegetables, nuts, seeds, herbs and spices all count. 4. Include fermented foods – when fermented foods are included regularly in your diet, they may provide benefits such as improved digestion. However, fermented foods are not right for us all and if you have a histamine intolerance you may need to limit or avoid them. 5. Use herbs and spices in your meals – herbs and spices are rich in plant compounds, like polyphenols, which may have a positive effect by stimulating gut bacteria and increasing the production of beneficial short chain fatty acids. 6. Reduce ultra-processed foods (UPFs) – highly processed foods are likely to contain low levels of fibre and high levels of additives and emulsifiers, which negatively affect the gut. Aim to swap UPFs for less processed foods, for example swap low-fat fruit flavoured yogurts for whole milk plain yogurt and fresh fruit. Lifestyle changes 7. Work to manage stress levels – stress may slow or disrupt the digestive process. This can lead to maldigestion and prompt the growth of undesirable bacteria, increase intestinal permeability and alter the balance of the gut microbiome. 8. Limit alcohol intake – alcohol changes the ratio between beneficial bacteria and pathogenic. Find more tactics to cut down your alcohol intake. 9. Stay physically active – moderate exercise boosts the level of gut microbes, producing a substance called butyrate. This has many health benefits, including helping to curb hunger and improve digestion. 10. Prioritise sleep – poor sleep can disrupt the balance of gut microbes and lead to poor gut health. Work to improve your sleep with these practical tips. If you are experiencing gut issues speak to your GP because a specialist diagnosis may be required. It is advisable to refer to your GP or a registered dietician before making any significant changes to your diet. Enjoyed this and want to know more about gut health? Read these…. Why eat 30 plant foods a week? Top 10 probiotic foods to support your gut health Does gut health affect weight? How does diet affect gut health? How to avoid indigestion Top 8 foods for better digestion How do you support your gut health? Comment below and let us know… This page was reviewed on 17 July 2025 by Kerry Torrens Tracey Randell is a qualified nutritionist (MBANT) and Institute for Functional Medicine practitioner (Dip BCNH, IFMCP, CNHC). She lectures at the nutrition college where she trained on various subjects including IBS, coeliac disease, the gut-brain axis and food intolerances. She also offers postgraduate training to other healthcare professionals. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
What to do now to help prevent SAD this winter
A fifth of us suffer seasonal low mood, and early autumn is the best time to put in place counter measures. Here’s how…
As the nights draw in and summer begins to feel like a distant memory, it’s common for many of us to feel our mood slightly dip. But for some, this seasonal slump is more than just ‘winter blues’ from saying goodbye to sun-dappled days and long, light evenings. Seasonal Affective Disorder (SAD) is a type of depression that follows a predictable yearly pattern, appearing as daylight hours shorten in autumn and winter. Around 1 in 20 people in the UK experience SAD, according to the NHS, with symptoms including persistent low mood, fatigue, oversleeping, cravings for carbohydrates, and a loss of interest in things you normally enjoy. While it can peak in December and January, doctors say the smartest approach is to act now – in early autumn – to help build resilience before symptoms actually appear. “Prevention is always better than cure,” says psychiatrist Ioana Rotaru. “Being prepared as early as possible helps offset some SAD symptoms. Plus, the nature of depression means that we often lose motivation to make changes, and our mind can lead us into a spiral of ‘what’s the point’. Taking preventative action before the symptoms set in can reduce the intensity.” So, what can you do now to support your mood through the darker months? We asked three experts – a psychiatrist, a GP and a nutritionist – to share their best advice. What causes SAD? Scientist don’t yet know the exact cause, but current research highlights a strong link to a lack of sunlight. After all, light is our body’s strongest circadian cue, influencing sleep-wake cycles and hormone production. Less light exposure means more melatonin (the sleep hormone) and less serotonin (the ‘happy hormone’). “Sunlight exposure directly impacts serotonin levels,” adds Rotaru. “Studies show we tend to have higher serotonin on bright, sunny days, regardless of temperature.” There are also behavioural factors at play. “In colder, darker months, people tend to go out less, exercise less and socialise less. That withdrawal can create a cycle that deepens low mood,” Rotaru adds. 7 tips to support your mood this winter 1. Hack your serotonin with food While nutrition can’t cure SAD, it can help stabilise mood and energy. Registered nutritionist Zara Hiridjee says it all starts with serotonin production. “Serotonin is synthesised from the amino acid tryptophan, found in foods like eggs, turkey, salmon, tofu and nuts,” she explains. “But tryptophan has to cross the blood-brain barrier, where it competes with other amino acids. If you eat protein alone, the competition is high, and relatively little tryptophan gets through. Pairing it with complex carbohydrates – say, scrambled eggs on wholegrain toast, or salmon and quinoa salad – it changes the balance of circulating amino acids, allowing more tryptophan to enter the brain.” 2. Feed your gut and balance your blood sugar About 90% of serotonin is produced in the gut, so a diverse diet matters. “Aim for 20-30 different plant foods per week to encourage the gut bacteria to produce short-chain fatty acids and neurotransmitter precursors that can positively influence mood,” says Hiridjee. “That includes beans, lentils, nuts, seeds, vegetables and wholegrains. Adding fermented foods like kefir or sauerkraut also supports healthy bacteria.” Blood sugar stability is equally important. “If you start the day with something high in refined carbohydrates, say a croissant or white toast, you’ll get a rapid glucose spike, followed by a sharp dip,” Hiridjee warns. “That dip can trigger fatigue, irritability, cravings and even anxiety-like symptoms. To avoid that rollercoaster, meals should combine complex carbohydrates, protein and healthy fats like oats with Greek yoghurt, berries and nuts; or a wholegrain wrap with hummus, vegetables and chicken. Fibre is critical too, it slows digestion, feeds the microbiome and supports more stable energy release.” 3. Prioritise vitamin D and other key nutrients From October to March in the UK, the body can’t make vitamin D from sunlight. “Low vitamin D is linked to fatigue and low mood,” says Hiridjee. “I recommend most people start with a safe daily dose of 10micrograms (400 IU), though some people may benefit from more depending on their individual needs.” Omega-3 fatty acids from oily fish like salmon or sardines also supports brain cell function, while B vitamins (particularly B6, folate and B12) are crucial for neurotransmitter pathways. Magnesium, zinc and iron contribute to resilience against fatigue and low mood, too. 4. Step outside for light and movement Light is the most powerful external cue for our circadian rhythm, our body’s internal clock. With changes in light exposure, this impacts our body’s melatonin production, meaning that our sleep/wake cycle is disrupted. “This can affect your mood due to changes in our energy levels and ability to concentrate,” explains Rotaru. “Sunlight exposure on the skin produces that Vitamin D, that plays an active role in brain health and serotonin activity.” Outdoor light is many times stronger than indoor lighting, even on a grey day. “Even aiming for 30 minutes of daily exercise, five days a week can help to uplift mood,” says Dr Semiya Aziz, GP and founder of Say-GP. “Outdoor activities provide the double benefit of encompassing both movement and exposure to light, which in turn can limit SAD symptoms.” It doesn’t have to be vigorous: even daily short walks, stretches or gentle activity can help to lift energy. 5. Brighten mornings with light therapy Light therapy is one of the most evidence-based interventions for SAD. Special lamps, delivering at least 10,000 lux, mimic daylight and can reduce symptoms when used for 20-30 minutes each morning. “Start using a SAD lamp in early autumn, before symptoms peak,” advises Dr Aziz. “Make sure you choose a lamp specifically designed for SAD with the standard kite mark and not just any old lamp. Always check with your GP first about SAD lamps, especially if you suffer with eye problems, medical conditions or take certain medications.” Some people also find dawn-simulating alarm clocks, which gradually increase light in the bedroom, useful for regulating sleep. 6. Reset your body clock with routine Sleep disruption is a common feature of SAD. “Routine is key,” says Dr Aziz, who recommends: • Going to bed and waking up at the same time daily. • Avoiding screens for at least an hour before bed. • Keeping the bedroom cool, dark and quiet. • Limit caffeine intake after 12pm and avoid alcohol near bedtime. • Create a calming routine like reading, stretching, warm shower or listening to a podcast. 7. Know when to seek extra support Lifestyle changes can make a big difference, but sometimes professional help is necessary. Aziz stresses: “See your GP if symptoms are severe, if they interfere with your daily life, or if you feel hopeless or have thoughts of self-harm. It’s also important to rule out other causes such as thyroid issues or vitamin D deficiency.” Treatment options include light therapy, medication and talking therapies such as Cognitive Behavioural Therapy (CBT). “BT therapists support their client to re-engage with activities that are meaningful and have a positive impact, create and maintain a routine as well as challenge any negative thinking,” Rotaru adds. Small changes now can build resilience for months ahead. As Hiridjee puts it: “There’s no single superfood or shortcut. It’s about consistent patterns – Mediterranean-style eating, daily daylight, steady routines. Together, these create a buffer against the winter slump and help protect your mood.” Further reading… How to beat the winter blues Healthy, mood-boosting recipes Best Vitamin D supplements, tried and tested