Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2026-03-25T16:58:16.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: 20 colourful recipes to support your mental health
items: These 10 surprising foods are guaranteed to improve your mood
items: Expert ways to relieve muscle knots – and how to avoid them
items: Snoring was making me a living zombie. Here are the 8 solutions I tried, and the 4 that worked
items: How much can your diet slow down ageing?
items: 10 reasons why you're waking up in the night – and how to stop
items: What is burnout?
items: Are wellness shots worth the hype?
items: Exactly how harmful are your bad habits?
items: Sweaty secrets: all you ever wanted to know about perspiration (and a lot that you didn’t!)

20 colourful recipes to support your mental health
type: item
date: 2026-03-25T16:44:23.000Z
creator: Tracey Raye
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: anti-inflammatory
subject: anxiety
subject: depression
subject: energy boosting recipes
subject: foods to help with mood
subject: goodhealth
subject: mental health
subject: mood-boosting
subject: seasonal affective disorder
subject: stress
description: Feeling blue? Did you know the food you eat can affect your mental well-being as well as your physical health? Check out our recipes for tasty ways to support your mood
encoded: View Green Video on the source website Those looking to improve their mood and give themselves a boost would do well to look at their diet, evidence suggests. It's believed that food choices play a considerable role in our overall mental wellbeing by helping to reduce stress, ease anxiety and even fight depression. A growing body of research highlights the importance of reducing the consumption of processed foods, such as refined fats and sugars, in place of fresh, wholefoods. In particular, studies have shown that a high intake of fruits and vegetables is favourable when looking to diet to support your mood. Beyond this, key additions such as omega-3 rich fats, fibre-rich wholegrains, fermented foods, proteins and dark green vegetables are notable when it comes to promoting mood balance and wellbeing. Below, you'll find 20 mood-boosting recipes to get you started. Next, check out how to sleep better, our mood-boosting breakfast recipes, top 10 mood-boosting foods, and read up on how food affects your brain. 20 best foods for mental health 1. Blueberry baked oats Not only is our blueberry & nut oat bake a great make-ahead breakfast, it also packs a serious nutrition punch that’s good for the mind. Blueberries are rich in antioxidants and folate which support the production of serotonin, dopamine and norepinephrine – key brain chemicals involved in mood regulation and balance. Oats also offer a great source of slow-release energy which helps to stabilise mood and blood sugar levels throughout the day. For more inspiration, check out our healthy oat recipes collection. 2. Green smoothie This naturally sweet green smoothie contains a whole host of nutritious ingredients such as flaxseeds, almonds and spinach. The addition of banana offers a great source of the amino acid tryptophan which is required by the body to create serotonin – often referred to as the ‘happy chemical’ as it contributes to happiness and mental wellbeing. Bananas also provide vitamin B6 which aids …

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These 10 surprising foods are guaranteed to improve your mood
type: item
date: 2026-03-25T15:53:38.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: ailments
subject: cure
subject: eating for ill health
subject: goodhealth
subject: healthy cooking
subject: Healthy eating
subject: Kerry Torrens
subject: nutritional advice
subject: nutritionist
description: Want to feel better and more energised? Nutritionist Kerry Torrens highlights the foods that are packed with the nutrients your body needs to make serotonin, the happy hormone
encoded: When your mood is low, it is tempting to turn to sugary, high-calorie treats to lift your spirits but there are better food choices to help shift your outlook. Combining foods to boost your mood with stress relief, better sleep and regular exercise may be the answer to a brighter, cheerier outlook. Discover our full range of health benefit guides. You can also learn more about the top 10 foods to boost your brainpower and our favourite recipes to support mental health. Top 10 mood-enhancing foods 1. Oily varieties of fish We’ve long been told that fish is ‘brain food’ and there’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the long-chain omega-3 fatty acids, found in fish, that appear to be responsible for this. They do this by promoting electrical signalling between nerve cells, allowing the brain to communicate quickly and easily. It’s also thought that they may help improve mood. Fish recipes to try Creamy garlic & lemon spinach salmon Warm mackerel & beetroot salad Pasta with salmon & peas Sardines with chickpeas, lemon & parsley See our oily fish recipes collection 2. Dark chocolate Full of feel-good compounds and high in protective plant flavonoids, chocolate with a cocoa content of at least 70% appears to increase calmness and lift mood. Choose a product with minimal added sugar – be sure to read labels and enjoy one or two small squares only. Dark chocolate recipes Healthy chocolate milk Chocolate chia pudding Discover more ideas with dark chocolate 3. Eggs A useful source of vitamin D, this ‘sunshine vitamin’ is associated with better moods. It's found in only a few food sources but one of the most reliable is eggs as well as oily fish, fortified breakfast cereals and spreads. Wholesome egg recipes Perfect scrambled eggs Green shakshuka Easy egg muffins Baked eggs with spinach & tomato See our eggs recipe collection for more ideas on how to cook with eggs 4. Fermented …

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Expert ways to relieve muscle knots – and how to avoid them
type: item
date: 2026-03-20T10:42:48.000Z
creator: Rachel Hosie
subject: Fitness
subject: Health
subject: Wellness
subject: goodhealth
subject: Muscles
subject: wellness
description: Many of us experience muscle knots, which can be painful and limit mobility. We’ll explain what they are, how they’re caused and how to relieve them
encoded: What are muscle knots? “Muscle knot” isn’t a physiological term but it’s generally used to describe tight, painful areas in muscles. The name describes how they feel: “It’s a tight, uncomfortable, blocked, stiff, nasty feeling inside the muscle,” physiotherapist Lucy MacDonald says. The technical term is “myofascial trigger point”. If you press the muscle, it can feel like there are lumps or hard parts. Muscle knots are most often felt in the upper back, neck and shoulders (the upper trapezius muscles), but can be felt in any part of the body depending on how you exercise or what your daily life entails. Keeping fit without overdoing it can help minimise the risk of muscle knots, as well as eating a balanced diet and sleeping enough. What causes muscle knots? There are various causes of muscle knots. If you're very sedentary, stay in the same position for long periods at a time and feel stressed a lot, that can contribute to tightness and muscle knots. On the other hand, overdoing exercise or having a physical job can also lead to knots because the muscles are being used a lot and can become tired or sore. “If you use your muscles, they'll become stronger. If you overuse them, then they'll become too damaged, and that's when you get soreness,” MacDonald said. Other factors that can contribute to muscle knots include: Dehydration Fatigue Stress Fixed posture Injury Poor sleep Poor diet What do muscle knots look and feel like? Muscle knots aren’t visible as they are found within the muscle, but you can sometimes feel them by applying pressure. “There tend to be localised areas within the muscle that become more tender and sore than other areas,” MacDonald says. “If you poke along the whole of a muscle that's been overworked, you'll find that there are certain bits within that muscle that are particularly tender to touch. That's often what people refer to as knots, but it's purely because the whole muscle has been used more than it's used to.” They can feel: Tender Sor…

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Snoring was making me a living zombie. Here are the 8 solutions I tried, and the 4 that worked
type: item
date: 2026-03-20T10:34:50.000Z
creator: Natalie Hardwick – Head of Digital Delivery, goodfood.com
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: get better sleep
subject: goodhealth
subject: how to sleep better
description: Do you rarely wake up feeling refreshed, no matter how many hours of sleep you've had? Find out which snoring solutions worked for a GF team member with a case of chronic snoring
encoded: There’s an unfortunate truth about being a chronic snorer: I’ve never in my adult life woken up feeling genuinely refreshed, no matter how many hours of kip I've racked up. Presentable, functioning, pepped by caffeine – yes. But refreshed? Sadly not. It turns out when you spend eight hours fighting with your own airway, your sleep quality suffers. Of course, it’s not just my sleep being ruined. My incredibly accepting partner diplomatically describes my snoring as “like a giant straw finishing the last of a milkshake in one sharp blast”. But according to Dr Sonia Szamocki, sleep expert and founder of Aerox Health, 47% of recently divorced Brits cited snoring as a contributing factor to their marriage breakdown. On top of this, a quarter of singles say sleep-related issues have affected their ability to form or maintain a relationship. Snoring is very much a relationship liability. It’s also a public health concern. "I often see regular snoring as the early warning light on the dashboard," Dr Szamocki told me. "Snoring associated with sleep apnoea is linked to an increased risk of high blood pressure, stroke and cardiovascular disease. Chronic snoring fragments sleep for both the snorer and their partner – showing up as daytime fatigue, irritability, low mood and poor concentration." Dr David Garley, GP and director of The Better Sleep Clinic put it even more starkly: one in five car crashes relates to poor sleep, with obstructive sleep apnoea a major factor, particularly among professional drivers. The biggest myth about snoring, he said, is simply that it should be ignored. There’s also a damning bottom line to consider too: a 2026 study found that obstructive sleep apnoea is costing the UK and US economies £137bn a year. If you’re one of the 25% of UK adults who snores regularly and wants to tackle it, what can be done? “I always say the best starting point should be to talk about it with friends and family,” says Dr Szamocki. “There’s still a huge stigma that sur…

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How much can your diet slow down ageing?
type: item
date: 2026-03-17T13:52:01.000Z
creator: Rob Kemp
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: ageing
subject: ageing well
subject: goodhealth
description: If it’s ever felt like your body suddenly shifts gear in midlife, science suggests you may be right.
encoded: Expert panel: Gopi Chandratheva, registered nutritionist at gopisnourishingrecipes.com Dr Carrie Ruxton PhD, award-winning dietitian, health writer and TV nutritionist Ralph Montague, longevity expert and founder of The Longevity Clinic A new wave of research suggests ageing doesn’t happen at a slow, steady pace. Instead, scientists are discovering that our bodies undergo significant molecular shifts at key points in life – particularly in our 40s and again in our 60s. These biological gear changes affect everything from metabolism and inflammation to muscle health and the gut microbiome, helping explain why health risks seem to accelerate during these decades. Midlife is not simply a slow fade into older age. Research shows our bodies undergo pronounced biological shifts in our mid-40s – precisely when many women enter perimenopause and menopause. This became unmistakably clear when I was writing my book Burning Up, Frozen Out: What Every Man Needs To Know About The Menopause: for both sexes, hormones fluctuate, muscle mass becomes harder to maintain, cardiovascular risk begins to rise and energy regulation changes. Now a study from Stanford Medicine, following research published in Nature Aging, confirms that ageing isn’t a smooth, gradual decline. Instead, many molecules and microbiome organisms surge or dip dramatically around our mid-40s and again in our early 60s. Led by geneticist Michael Snyder, the research suggests these decades may reshape everything from cardiovascular risk to immune function – raising important questions about how diet might support the body through these turning points. The encouraging news is that what we eat may play a powerful role in how these changes unfold. By focusing on the right nutrients and dietary patterns, it may be possible to support our bodies through these transitions and promote healthier biological ageing. “Diet has a profound, cumulative impact on overall wellbeing as we age,” explains Gopi Chandratheva, registered …

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10 reasons why you're waking up in the night – and how to stop
type: item
date: 2026-03-13T09:46:16.000Z
creator: Lucy Gornall
subject: Health
subject: Wellness
subject: goodhealth
subject: how to sleep better
subject: how to sleep well
subject: sleep better
description: Follow our experts’ advice to sleep soundly this week
encoded: It’s a problem that many of us face: you’ve drifted off to sleep but come 2am, you’re wide awake staring at the clock. According to YouGov, 58% of Brits often wake up during the night and for 17% this happens more regularly. But waking up is, in fact, normal. “Most of us wake up at least three times a night, but you need to be awake for five minutes to remember it,” says James Wilson, known as The Sleep Geek on social media. “So, the general rule I have is if you don't remember waking in the night at all, then you've slept well.” However, night-time wake-ups can become a problem when you’re awake for long periods, typically 30 minutes or more; you struggle to fall back asleep; it happens most nights or multiple times a night; you begin to dread going to bed; and/or it affects your daytime mood and energy. Sleep is pivotal to good health and with one in five of us not getting the recommended seven to nine hours of sleep as it is, it’s time to get to the root cause of frustrating wake-ups… 1. It’s your afternoon coffee Your afternoon pick-me-up might have more of an impact on your sleep than you think. “The general rule with caffeine is to wait six hours from your last coffee to sleep in your thirties and 12 hours in your sixties,” says James. “However, we all metabolise caffeine at different rates so if you're having a cup of tea or coffee before bed and you sleep well, it's not a problem.” Samantha Sadighi, a certified sleep practitioner at Easy Sleep Solutions, warns that it's also worth thinking about other caffeine sources – not just tea, coffee and energy drinks, but also chocolate. “The darker the chocolate, the more caffeine,” says Samantha. 2. It’s your dinner (or lack of) It might feel harmless, but coming in late and skipping dinner may secretly hinder your sleep. It’s all due to your blood sugar. “If this drops too low during the night, the body releases stress hormones such as cortisol and adrenaline to correct it. These hormones are alerting, waking you …

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What is burnout?
type: item
date: 2026-02-16T16:28:23.000Z
creator: Nicola Shubrook – Registered nutritionist
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: burnout tips
subject: diet tips for stress
subject: goodhealth
subject: mental health
subject: stress
subject: what is burnout
description: Are you feeling exhausted and unable to cope with tasks at work or at home? You might be experiencing burnout. Our registered nutritionist explains how to identify whether you need help and what lifestyle and diet strategies may work for you.
encoded: What is burnout? We are living in trying times. With hustle culture forcing us to work harder than ever, social media piling on the pressure, a constant barrage of information on how to be our healthiest selves and the rising cost of living, it’s no wonder we may be feeling a sense of burnout. Burnout is a state of emotional, mental and physical exhaustion brought on by prolonged or repeated stress. Burnout has the potential to affect us all. A 2025 survey showed that 34% of adults reported experiencing high/extreme levels of pressure or often/always feeling stressed in the past year. In the USA, a study showed that 66% of employees experienced burnout in 2024. The winter months have been described as ‘burnout season' as many people feel less motivated and energised. For many, end-of-year deadlines loom, increasing workloads and changing routines, so the autumn and early winter period naturally increases burnout potential. When feeling this way, we can turn to comforting ourselves with sugary and ultra-processed foods, but unfortunately these can lead to getting stuck in a cycle of sugar crashes and further cravings. In 2019 ‘burnout’ became recognised by the World Health Organisation as an ‘occupational phenomenon’, but it is not classed as a medical condition. What are the signs of burnout? Common symptoms of burnout include: Feeling tired or drained most of the time Feeling helpless, trapped or defeated Feeling detached or alone in the world Having a cynical or negative outlook Experiencing self-doubt Procrastinating and taking longer to get things done Feeling overwhelmed There may also be physical symptoms such as: Sleep disturbances or insomnia Digestive issues High blood pressure Headaches Poor memory or concentration Weight loss or weight gain Who is most likely to suffer from burnout? While burnout can affect anyone, research tells us that some groups are more susceptible. Women tend to experience burnout more often than men. For example, in Sweden rates of…

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Are wellness shots worth the hype?
type: item
date: 2026-02-16T14:59:46.000Z
creator: Jo Travers
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: goodhealth
description: 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
encoded: Wellness shots might seem like a modern phenomenon, with rows of colourful little bottles now packing out fridges in shops and cafés, but taking tonics and elixirs is nothing new, as Ayurvedic and Chinese herbal medicines show us. Since there have been people, it seems, there have been people wanting to feel better. Finding ways to improve athletic performance, enhance the immune system, get more energy, reduce anxiety, heighten focus and alertness and generally optimise how we function is something that is important to many of us. But we prefer it to be easy, right? And that’s where modern wellness drinks slot in: quick, convenient and ready-made with the promise of ticking those boxes. What are the different types of wellness shots? There are a few different categories of wellness drinks aimed at different people. Exercisers are targeted with recovery shots; people with gut health issues can try pro- and pre-biotic drinks; for stress and relaxation there are CBD-infused drinks; vitamin shots for immunity; herbal extracts for perimenopause and brain-boosting shots containing adaptogens. But do they actually live up to their promises and, if so, should we all be drinking them? Let’s have a look at the evidence to see if they’re worth the money and, most importantly, if they're safe. 1. Recovery drinks There is definitely a lot of evidence that nutrients can help performance and recovery after exercise. Some shots on the market contain caffeine to give an energy kick, or beetroot for a source of nitrates, shown to aid blood flow and respiration. Electrolytes can help rehydration, and amino acids, such as leucine and isoleucine, can help muscle soreness. Look for these ingredients in your drink, but also be aware that getting the effective dose is important. A lack of regulation in the market means that, unfortunately, there is very little reassurance that these drinks actually contain what they say they do. For example, studies show that, to see an effect on muscle r…

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Exactly how harmful are your bad habits?
type: item
date: 2026-01-23T10:50:34.000Z
creator: Pete Wise
subject: Health
subject: Wellness
subject: goodhealth
subject: healthy habits
description: 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.
encoded: 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 t…

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Sweaty secrets: all you ever wanted to know about perspiration (and a lot that you didn’t!)
type: item
date: 2026-01-12T11:25:25.000Z
creator: Lucy Gornall
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: goodhealth
subject: sweat
description: Personal trainers and medical experts unpick the science behind your sweat
encoded: 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 ski…

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