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
How useful are scanners that rate your food according to its ingredients? Are they the secret to healthy eating, or leading you down the wrong path?
The popularisation of apps that scan ingredient lists of foods and warn you of potentially problematic additives are swaying our food choices and changing the way we shop and eat. Apps such as Yuka, EWG’s Healthy Living and PureCheck scan the barcodes of food and cosmetics, and rate them based on health impact. They are regarded as an impartial, transparent voice in an otherwise noisy, confusing area of reading product labels and making purchasing decisions. About 14 million US users check Yuka every day, scanning up to five million products. From this, 85 per cent alter their purchasing habits based on the app’s ratings. This indicates a significant change in purchase decisions. These apps are generally viewed as positive, empowering the shopper and pushing big companies to change their formulations. Across Europe, consumers’ demand for transparency has led to industry changes, with companies streamlining their products in accordance with Yuka’s criteria. However, are these apps accurate in what they tell you? Let’s take a closer look. What the apps tell you Typically, these apps use the camera on your phone to scan the barcode on a product. The product is then identified from a database and given a rating. If using Yuka, the nutritional information, ingredients list and any additives contribute to the overall score between zero and 100 (100 being the best). Artificial and less favourable ingredients are highlighted (such as too much salt or high saturates) and if the product has scored poorly, the app will recommend a healthier alternative with a better score. You can also use Yuka to scan cosmetics – it works in the same way. EWGs Healthy Living app is focused on reducing chemical exposure and includes around 120,000 food, cosmetic and cleaning items. Identifying products via their barcodes, it awards a one to 10 health score based on ingredient hazards. You can browse categories and ingredients. PureCheck is another barcode scanning app for food and cosmetics. It doesn’t give a score, but instead provides a nutritional/ingredient summary. This is probably the most simplistic of the three, providing less information than Yuka or EWG. While these apps do help identify high-risk ingredients and empower consumers to make better choices with their shopping, there are several drawbacks. One concern is the scoring systems, which can oversimplify complex nutritional information. For example, Yuka may rate a product poorly due to the presence of additives, even if the overall nutritional profile is good. In some instances, PureCheck has cited limited research based on animal studies, and the size of the databases on all these apps vary, so the product choice is a bit limited at times and there is some bias towards bigger brands. None of the apps appear to factor in ultra-processed foods, but instead emphasise specific ingredients/components that have been linked to adverse health outcomes. These could include nitrites/nitrates, which have been linked to colorectal cancer risk, or certain artificial sweeteners (like aspartame or acesulfame-K), flagged for possible metabolic or neurological effects. Critics argue that ignoring the level of processing overlooks a key health factor, as numerous studies link UPF consumption to chronic disease and ageing, regardless of nutritional content. For example: Flavoured plant-based milks – some almond or oat milks may score well if they’re low in sugar and free from additives, even if they’re heavily processed and low in protein Vegan meat alternatives – are low in fat, with few additives, but heavily processed Protein bars – are low in sugar and high in protein, which can boost their score even though they contain artificial sweeteners and are heavily processed So, a food high in sugar might score better on Yuka, EWG and PureCheck than one with additives deemed risky (like nitrites), which can be misleading. Additionally, other factors, such as environmental sustainability, are overlooked and they don’t always account for portion sizes or dietary context, leading to potentially inaccurate or misleading conclusions. For example, if a tortilla wrap scored low, yet you were having it with some grilled chicken and salad, would it still be ranked as a ‘poor’ choice? On Yuka, a fresh fruit item will only get a score of 100 if it is organic, which seems a bit excessive. Here is an overview of how these apps tend to rate various common foods. Fresh fruit and vegetables Score: 90-100 Why? Unprocessed Extra virgin olive oil Score: 75 Why? No additives, low sugar, low salt, yet too calorific Whole grain bread Score: 60-75 Why? Contains salt, sometimes sugar or additives Hummus Score: 60-80 Why? Nutritious, but may contain preservatives Sugary breakfast cereals Score: 10-30 Why? High sugar, additives, ultra-processed Flavoured yogurts Score: 10-30 Why? High sugar, flavourings, sometimes artificial sweeteners Processed cheese slices Score: 5-20 Why? Emulsifiers, flavour enhancers, ultra-processed How useful/trustworthy is the advice? Speaking as a nutritionist, these apps can be useful for people as a general guide, but they have clear limitations when it comes to providing trustworthy, personalised dietary advice. The useful aspects include: Makes nutrition information more accessible to people who perhaps wouldn’t look at back-of-packet ingredients lists Colour coding is simple and easy to understand Highlights controversial or overused ingredients like nitrites, certain sweeteners or emulsifiers Encourages people to think more about which ingredients may impact their health Provides alternatives, which can guide people towards better choices and items that contain lower fat, sugar or salt There are limitations to consider too, which should be factored in when using the apps: Complex nutrition data is reduced to a single score, which can be misleading They lack personalisation and don’t account for medical conditions, allergies/intolerances and energy needs The one-size-fits-all approach is too simplistic Additives are over-emphasised, even if they have been approved by regulatory bodies/food safety and are present in tiny amounts Can create unnecessary fear and obsession around food choices The additives I avoid as a nutritionist The apps tend to focus most heavily on controversial additives, preservatives and artificial flavours and colours. I would have to agree that if you are someone who is consuming ultra-processed foods daily, are regularly feeding them to your family or have a chronic health condition, then it’s probably advisable to avoid/reduce them. However, small amounts on occasion are not dangerous for most healthy individuals. There are a few ingredients I do try to avoid/limit, which are: Trans fats (hydrogenated oils): linked to heart disease and banned in many countries. Unfortunately, they can still appear in some processed foods. High fructose corn syrup (HFCS): a highly processed sugar linked to obesity, insulin resistance and fatty liver disease Sodium nitrite: often used in processed meats as a preservative, but associated with increased cancer risk Monosodium glutamate (MSG): a flavour enhancer that can cause headaches or sensitivity in some people Food dyes red 40 and yellow 5: linked to hyperactivity in children Should you take your app shopping? These apps can help identify foods that might be better to eat less often, but it’s more important to focus on overall diet than obsess over small amounts of additives in specific products. By simply checking if an item has a long list of ingredients, you can usually tell whether it’s one to add to your trolley or not. Overall, these apps can be educational and are a useful entry point for raising awareness about the food you're eating. But, it’s hard to be sure how accurate or consistent the information is. Nutrition is rarely black and white, and apps are not a substitute for tailored, professional, individualised information, especially for complex cases. If you focus on cooking with whole foods and fresh produce, you can be confident you are making good choices without the need for apps. Further reading Good Food’s guide to healthy eating What is a balanced diet? What’s the truth about UPFs? A nutritionist evaluates All you need to know about sugar All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
15 foods to boost your brain health, memory and focus
Eating well is good for your mental as well as your physical health. But which foods are important to keep your brain happy, healthy and sharp?
Interested in trying our FREE 7-day healthy diet plan? Click here and choose between our meat eaters, vegetarian or vegan meal plans. Whether you want to boost memory or focus, making changes to your diet can help. Although there's no single 'brain food' to protect against age-related disorders like Alzheimer's or dementia, paying attention to what you eat may give you the best chance of optimising your brain health and maintaining a positive outlook. Discover how these everyday foods may help: Optimise brain function and sharpen performance Improve concentration and focus Boost memory Support healthy brain ageing Reduce anxiety and stress Enhance mood Next, find out more about the importance of an anti-inflammatory diet, why Mediterranean diets are so healthy and see our top mood-boosting recipes. 15 foods to support brain health If you want to keep your memory, concentration and focus sharp, it’s best to eat a varied, balanced diet that includes brain-supportive foods. 1. Wholegrains May help improve concentration and focus Like everything else in the body, the brain can’t work without sufficient fuel and its preferred form is glucose. To maintain concentration and focus, you need to ensure a steady supply of glucose from carbohydrates. The best way to do this is eating more wholegrains, as these have a low glycemic index (GI). This means they release a steady supply of energy, helping keep you mentally alert throughout the day. Not eating enough carbohydrates or opting for fast-releasing ones like processed (white) grains and sugary foods may leave you feeling irritable or experiencing brain fog. Choose wholegrain breads, rice and pasta instead of the white, refined versions. 2. Oily fish May promote healthy brain structure and function Essential fatty acids are just that – essential – because they can't be made by the body and we have to get them from the food we eat. The type in found in oily fish are important for a healthy brain, as well as for your heart. Although in early stages, some studies suggest that eating enough good fats may help with depression. Plus, low levels of a specific type of fatty acid – docosahexaenoic acid (DHA) – may be linked to increased risk of dementia, Alzheimer's and memory loss. Oily fish, such as salmon, trout, mackerel and sardines, provide these fats in a form that the body can easily use. If you don’t eat fish, don’t worry: you can still get essential fatty acids from plant sources, such as flaxseeds, soya beans, pumpkin seeds, walnuts and their oils. However, our body has to convert these fats in order to use them, and that process is far from efficient. If you're vegetarian or vegan, try adding hemp and chia seeds to your diet or take a supplement derived from micro-algae. Vegetarian or vegan mums-to-be or those who are breastfeeding should consider a supplement, because these fats play an important role in the development of your baby. If you are considering taking a supplement, speak to your GP first and check out our review of the best omega-3 supplements. 3. Blueberries May boost short-term memory One study suggested that consuming blueberries may help improve or delay short-term memory loss. A similar effect may be achieved by eating other dark red and purple fruits and vegetables, such as blackberries and red cabbage. These contain protective plant compounds called anthocyanins, which have anti-inflammatory benefits. This is important, as inflammation is at the root of a number of chronic diseases, including heart disease, diabetes, depression and Alzheimer’s. 4. Tomatoes May delay age-related cognitive impairment Some studies suggest that lycopene, a carotenoid found in tomatoes, has antioxidant benefits that appear to have therapeutic effects for the brain and help protect against cognitive decline. However, more research is needed into the benefits of tomatoes for the brain. Enjoy tomatoes with a little olive oil to optimise your body's absorption of the fat-soluble lycopene. Other food sources include papaya, watermelon and pink grapefruit. 5. Eggs May support healthy brain ageing and support memory Homocysteine is an amino acid that elevates as we age, increasing our risk of stroke and Alzheimer's. Certain B vitamins – B6, B12 and folic acid – help break down homocysteine to create other chemicals your body needs. Interestingly, a study of elderly people with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid, they experienced significantly less brain shrinkage. Other B vitamins, including B1 and B3, are important for brain function. So is choline, which you can get from eating egg yolks. It’s especially important during pregnancy and breastfeeding when it’s needed for your baby’s brain development. Choline is also a key component of the memory-boosting brain chemical acetylcholine. To get these nutrients, eat plenty of eggs, chicken, fish, leafy greens and dairy. If you're vegan, look to fortified plant milks and breakfast cereals, or consider a supplement. Other useful vegan sources of B vitamins include avocado, nuts and seeds. 6. Blackcurrants May reduce anxiety and stress You might already know that getting enough vitamin C has been linked to everything from boosting your mental and physical energy, to reducing feelings of anxiety and stress. Studies have also shown that deficiency in this powerful antioxidant may lead to dementia and Alzheimer's. One of the best food sources is blackcurrants, but you can also get vitamin C from red peppers and broccoli, as well as citrus fruits such as oranges. 7. Pumpkin seeds May enhance memory and boost mood Rich in zinc, a mineral needed for enhancing memory and thinking skills, pumpkin seeds are also a useful source of stress-busting magnesium, B vitamins and tryptophan, the precursor to the 'good mood' chemical serotonin. Other useful food sources include beef, oysters, chickpeas and nuts, including cashews and almonds. 8. Broccoli May improve brainpower Broccoli is a useful source of vitamin K, which can help boost cognitive function. Research also suggests that it can slow the breakdown of acetylcholine, a brain chemical we need to keep memories sharp. Other cruciferous veg that support the brain include cauliflower, kale, cabbage and brussels sprouts. 9. Sage May boost memory and concentration Sage is believed to improve memory and concentration. Most studies focus on the oil taken from the herb, but it may still be worth consuming fresh sage. Add it at the end of cooking to recipes like pearl barley & sage risotto to protect the beneficial oils. 10. Nuts May help protect healthy brain function One study showed that vitamin E may help prevent cognitive decline, including memory loss. Eating more nuts is a good way to get enough vitamin E, along with leafy green vegetables, olives, seeds, eggs and wholegrains. 11. Rosemary May sharpen memory Memory loss is associated with ageing and damage caused by a natural process called oxidation. Plant compounds in rosemary have antioxidant properties and are believed to help combat this damage and protect against memory loss, although more studies are needed to look at how it effects humans. 12. Turmeric May lift mood The active compound in turmeric, curcumin, may help lift our mood and alleviate symptoms of depression. One study examining its antidepressive effects found that curcumin was as effective as the drug Prozac. There’s also a suggestion that curcumin may boost feel-good brain chemicals, including the neurotransmitters serotonin and dopamine. 13. Dark chocolate May improve brain function Enjoying moderate amounts of high-cocoa dark chocolate on a regular basis may improve blood flow to the brain. Studies also show that plant compounds in chocolate called flavanols offer some protective benefits, especially for the elderly. 14. Green tea May protect the brain from the effects of ageing Plant compounds called polyphenols, found in green tea, may help slow the effects of ageing on the brain. Moderate consumption of around two to three cups per day is also associated with a significant reduction in dementia risk. 15. Coffee May improve mental agility Coffee may help maintain alertness and energy levels, thanks to its caffeine content. When coffee is consumed, it's absorbed into the bloodstream and travels to the brain where it ‘fires up’ certain neurons, which may improve memory, mood, energy and cognitive function. It does this by blocking the receptors of a brain chemical called adenosine, which increases other brain chemicals, including dopamine. What else can I do to support my brain? There are a few things you can do to benefit your brain and help delay cognitive decline: 1. Keep active Don't forget that as well as a healthy diet, physical activity helps keep your brain sharp. Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Even walking has plenty of benefits. 2. Quit smoking We all know that quitting smoking is one of the best things you can do for your health, including your brain. If you're struggling to kick the habit, consider creating a personal 'quit plan' to help manage cravings. 3. Get adequate sleep Getting a good night’s sleep is important to keep us energised throughout the day, but also for our brain to work well. A good night’s sleep improves our brain’s ability to adapt – it helps us learn better, process memories, develop healthy brains and clear our brain's waste products. 4. Balanced nutrition Making sure you follow a nourishing, well-rounded diet gives your brain the best chance of avoiding disease. If you suspect your diet may be unbalanced for whatever reason – for example, if you’re vegan – you may want to consider a multivitamin and an omega-3 supplement to help make up some of the essentials. If you're considering taking a supplement, it's best to discuss this with your GP or qualified healthcare professional. Now try: Foods that improve memory Eating for exams Top 5 foods to boost your child's brainpower What supplements should I take? 10 tips to improve your sleep hygiene This article was last reviewed on 10 July 2025 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
8 ways poor sleep wrecks your healthy eating intentions
Struggling to keep up your motivation? Disturbed nights could be to blame…
We’ve all been there. One bad night’s sleep and suddenly all we can think about is a chocolate croissant on the way to the office as opposed to those overnight oats you lovingly meal-prepped yesterday. You tell yourself you’ll make a healthy dinner, but by 6pm you’re too knackered to cook and instead find yourself scrolling through your takeaway app. It's not just a lack of willpower or laziness; sleep – or more specifically, not getting enough of it – plays a powerful role in the way we eat. From how hungry we feel, to the foods we crave, our sleeping habits shape our daily eating decisions more than we might realise. According to The Sleep Foundation, sleep and appetite are actually quite closely connected, and a good night’s rest can help promote healthy appetite hormones, impact how your body reacts to insulin and affect your digestion and metabolism, too. So, if you’ve ever felt like your healthy eating plans unravel when you haven’t caught enough Zs, science says you’re probably right. Here’s how poor sleep quality sabotages your food choices – and why prioritising rest could be the best healthy eating hack you’ve ever tried. 1. Tired brains crave high-calorie foods Ever noticed that after a rough night, your first instinct is to reach for a pastry? That’s not usually a lack of self-control – it’s your brain crying out for a quick energy release. Research shows that sleep deprivation enhances activity in the brain’s reward centres in response to junk food, meaning you’re more likely to crave high-fat, high-sugar options. “Higher calorie foods, especially sugary, fatty and salty foods, can provide quick energy releases that our body craves when it’s tired,” explains registered nutritionist Jemma Joel. “However, that dopamine hit is often short-lived and can end up having a reverse effect, making us feel more tired and groggy.” 2. Your hunger hormones go haywire Two hormones – ghrelin and leptin – control hunger and fullness. Ghrelin tells your body when it’s hungry; leptin tells it when to stop eating. But when you’re sleep deprived, ghrelin levels rise while leptin drops. “As leptin decreases, this means we can end up overeating as there’s less of a physiological sign that we’re feeling full and satisfied,” explains Joel. One UK study found that people sleeping fewer than six hours a night had a 14 per cent higher intake of calories the next day. The same pattern was been found in a later US study too, indicating people that sleep less consumed more calories. 3. Sleep debt messes with your metabolism It’s not just about willpower; your metabolism actually slows down when you’re short on sleep. One early study observed a group of men go from eight hours sleep to just four hours a night for six days. The result? A 30 per cent drop in insulin sensitivity and a struggle to clear glucose from their bloodstream. In short, this meant their bodies became worse at handling sugar, releasing more insulin to cope. This encourages fat storage, especially around the belly. Plus, sluggish glucose clearance means your metabolism slows down, making it harder to burn calories efficiently. While scientific research is still developing, it’s clear that sleep loss can affect how your body uses energy. 4. Cortisol levels spike – and brings belly fat with them Chronic sleep deprivation can lead to elevated cortisol levels, your body’s main stress hormone. And higher cortisol is linked with fat storage around the midsection – the area many of us struggle with most. “Sleep is the foundation for good health and when we’re not sleeping well it can have a strong impact on our cortisol levels, especially if they’re already elevated,” says Joel. “When cortisol is high, it can cause broken sleep, higher risk of mental and physical health concerns and generally can impact us from the moment we wake up in the morning with low energy, brain fog and poor mood.” Add to the fact that stress can reduce insulin sensitivity, and you’ve got a hormonal cocktail that makes fat loss harder – even if you’re eating the same amount. 5. You’re too knackered to exercise Sure, technically you could go for that run. But when you’ve had five hours of broken sleep, the sofa sounds much more appealing and your motivation to move your body takes a nosedive. Studies have shown that physical activity levels drop after even one night of poor sleep – and that regular sleep deprivation reduces both performance and desire to exercise. The knock-on effect? Fewer calories burned, less muscle built and a much harder time sticking to a consistent routine. 6. Healthy cooking becomes a chore Let’s be honest, no one is whipping up a green goddess salad on a few hours of sleep. Cooking requires energy, brainpower and the ability to resist the calling of a takeaway. When you’re running on empty, even the thought of chopping veg can feel like a task too far. A 2020 study found that those that slept less and had poor sleep quality were less likely to adhere to a healthy diet and regular meal patterns. While an earlier 2016 study found that sleep-deprived subjects ate nearly twice as much fat when given snacks as they did when they’d slept for eight hours. 7. Comfort food becomes really comforting When you’re tired, your brain is wired for reward. We become more naturally emotionally reactive, more stressed and more likely to crave a much needed dopamine hit. Food – particularly high-sugar or high-fat food – can temporarily scratch that itch. But it’s often followed by that inevitable crash. Lack of sleep has been linked with increased emotional and binge eating, especially in women. Another study found that sleep deficiency also affected decision making and controlling emotions and behaviour, sometimes making that extra slice of cake feel not just tempting but almost impossible to resist. 8. Poor sleep habits can become self-fulfilling One bad night is manageable. But consistent under-sleeping becomes a vicious cycle. Joel refers to it as a ‘sleep domino’ effect. “Poor sleep is caused by and can cause a mixture of physiological and psychological facts,” she says. “And this has a domino effect on our eating habits. Poor sleep equals less energy, less energy means your mood changes, a bad mood is less likely to motivate you to prepare and eat healthy meals. And all of that can cause poor sleep, it can be a vicious cycle.” And long-term sleep deprivation has been associated with a whole host of health issues, including diabetes, higher BMI and increased risk of obesity. So, if you’re stuck in a cycle of low energy, poor food choices and frustration, your sleep might be the key to breaking it. The bottom line? Sleep isn’t lazy – it’s foundational. In the world of wellness, sleep is often overlooked compared to food and fitness. But in reality, it should be leading the way. Without enough quality sleep, your hunger hormones rebel, your metabolism stalls and your motivation evaporates. Suddenly, that “lazy Sunday lie-in” starts looking more like a productivity hack than a luxury. However, sleep can be too much of a good thing. While adequate sleep is crucial for your health, excessive sleep has also been linked to unhealthy eating habits and an increased risk of obesity, too. So don’t overdo it. If you’re trying to eat better, move more or lose weight, start by checking your sleep health. Prioritise it in the same way you would your protein intake or your step count. Because if sleep isn’t on your side, everything else becomes that little bit harder. Further reading How much sleep do I need? 8 healthier late-night snacks Best magnesium supplements Energy-boosting breakfast recipes The importance of a morning routine 5 diet changes to improve your sleep Best sleep trackers Best sleep earplugs All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Nicola Shubrook – Registered nutritionist
This so-called 'no diet' way of eating is all about listening to your body’s natural hunger and fullness cues. Read on to learn how you might ditch restrictive diet rules and enjoy food with more freedom and empathy for what your body really needs.
Developed in the US as a way to create a healthier attitude towards body image, intuitive eating is a framework rather than a diet. There are no set rules and it encourages the rejection of the notion that some foods are inherently ‘good’ and some ‘bad’. History of intuitive eating Although the name was coined in 1995 as the title of a book by dietitians Evelyn Tribole and Elyse Resch, the concept of intuitive eating pre-dates this. Earlier pioneers include Susie Orbach, who in 1978 published the ground-breaking book, Fat is a Feminist Issue, and Geenen Roth, who has written about emotional eating since 1982. Discover our full range of health guides, whether it's how to talk to your teenager about food or pregnancy, food and body image. What is intuitive eating? The concept of intuitive eating is about making the best choice for you – this means eating when you are hungry and stopping when you are full. Advocates of intuitive eating insist that hunger should be the cue to eat, although they draw a line of distinction between physical hunger and emotional hunger. Physical hunger is experienced by a growling stomach, tiredness, or irritability. These pass when food is consumed. Emotional hunger is described as being influenced by negative emotions that create cravings for food or are soothed by food, such as sadness, loneliness, boredom and stress. Advocates of the concept argue that by eating intuitively, you learn to trust your body, and identify when it is a physical hunger rather than an emotional one. As a result you’re likely to make better choices about what, when and how often to eat. How to practise intuitive eating? According to American dietitians Evelyn Tribole and Elyse Resch, there are 10 guiding principles: 1. Reject diet mentality Forget the idea that dieting or restricting the foods you eat will result in quick, easy or permanent weight loss. Intuitive eating is the opposite of restriction – it is about learning to trust that your body knows best. 2. Honour your hunger Feed your body when you experience the early signs of hunger. If you leave it too long, you’re more likely to make poor food choices and overeat. Listening to your body and its signals sets the stage for rebuilding trust in yourself and your food choices. Read more on how you can manage your appetite. 3. Avoid categorising food Instead of thinking about different kinds of food as 'good' or 'bad', learn to listen to what your body needs. This way you are less likely to crave ‘forbidden’ food or to binge eat. 4. Challenge negative thoughts If you experience negative self-talk or you find yourself totting up your calorie intake – challenge these thoughts. For example, telling yourself you’ve been ‘good’ if you didn’t go over your calorie goal for the day, or feeling ‘bad’ because you ate chocolate are not thought processes that benefit you. 5. Make the most of mealtimes Enjoy eating – both the food and the environment. This will help you feel content and more satisfied. 6. Stop when you're full Listen to your body's cues. Just as it gives you the physical signs when you are hungry, it will also tell you when you are comfortably full, 7. Manage emotional eating Food can’t fix feelings, although it may offer a short-term solution to distract or numb them. Be aware of these times and develop alternative strategies to help you cope, such as walking, journalling or meditating. Read six tools to manage stress and 10 diet and lifestyle tips to help manage stress. 8. Show yourself some respect Learn to accept and respect your body whatever its shape or size. Read more in weight and body fat – the facts. 9. Move more Stay active and pay attention to how it feels to move your body, rather than tracking how many calories you’ve burned or the number of steps you’ve walked. Aim to build more movement into your everyday routines. 10. Balance nutrition with enjoyment You don’t have to eat perfectly all of the time to be healthy and well. Make food choices that take both your health and your taste buds into account while also making you feel good about your decisions. You won’t become unhealthy or nutrient-deficient from one snack, one meal or one day of eating. It’s about what you do most of the time and that doesn’t require perfection. Are intuitive and mindful eating the same? No, intuitive and mindful eating are not the same although intuitive eating does include some elements of mindfulness and both methods are useful if you struggle with extreme dieting or binge eating. In simple terms, mindfulness is the practice of present moment awareness, the overall objective being to slow down and savour the taste, smell and texture of the food on your plate. Intuitive eating encourages you to use your natural instincts and physical and mental cues to decide when, what and how much to eat. Read more about mindful eating. Can you lose weight by eating intuitively? Intuitive eating is not a weight-loss diet, it’s a way of managing your food intake by eating in tune with your body's hunger and fullness cues. Advocates say it may help create more ordered eating, which could lead to weight loss, if that is relevant for you. That said, they insist that being overly concerned with calorie counting or consciously choosing low-fat foods is contrary to the principles of intuitive eating. This way of eating is not a short-term fix, it is a long-term approach that focuses on changing the way you think about food and becoming better attuned to your physical cues of both hunger and satiety. There aren’t any plans or recipes to follow, just a series of behaviours that are intended to redefine your relationship with food. Is intuitive eating healthy? Our nutritionist's view Intuitive eating offers an alternative approach to traditional ‘dieting,’ that aims to help followers get back in touch with their physical hunger and satiety cues. The principle of intuitive eating involves a mindset shift towards a healthier relationship with food and is not a tool for weight loss. That said, studies demonstrate a consistent association between the practice and a lower body mass index as well as improved psychological health. Who shouldn’t follow intuitive eating? While generally believed to be beneficial for most people, those with an active eating disorder or certain health conditions such as coeliac disease, type II diabetes, high blood pressure or food allergies, as well as those who need to gain weight or follow a structured eating programme, should refrain from the practice. Interested in trying this way of eating? Why not let us know how it goes in the comments below? Read more… A balanced diet for women A balanced diet for men What is talk therapy and how does it support gut health? Five ways the food you eat affects your brain Top 10 mood-boosting foods This page was reviewed on 16 June 2025 by Kerry Torrens. Nicola Shubrook is a qualified nutritionist registered with the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. All health content on 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.
What has working from home done to our diets?
Our nutritionist takes a deep-dive into the research to find out whether we’re healthier pre- or post-pandemic
Before 2020, lunch often meant queueing at a cafe or eating a soggy sandwich 'al desko'. But in the post-pandemic world, with more of us working from home (WFH) than ever before, have our food habits shifted dramatically? In the UK, around 40 per cent of working adults reported WFH at least once a week in 2023 (ONS), and in the US, 35 per cent of full-time employees are still remote all or some of the time. But what’s that done to our diets? Is it helping us to eat better, or are we just snacking more? Office lunches: the bad old days? Before the pandemic, office life left many of us at the mercy of overpriced meal deals, vending machines, and a rushed lunch break. Research shows only 37 per cent of European workers took a full lunch break when working on-site, while 10 per cent of UK workers skip their lunch breaks altogether. Data suggests that office lunches can lean heavily on ultra-processed foods (UPFs) – quick and convenient, but low in nutritional value. One survey found that as many as 17 per cent of workers in the UK consider themselves addicted to UPFs at work, largely because of stress and convenience, with these options being widely available in the workplace. However, the data is mixed, and it’s up in the air whether the move toward WFH has enabled us to improve our health in the lunch hour or whether new problems have arisen. In the US, a 2023 survey suggests that workers are 40 per cent more likely to skip lunch than they were a year prior, with almost half reporting that they skip lunch at least once a week. Having back-to-back remote meetings was one of the reasons reported for not having lunch. The British Dietetic Association (BDA) has highlighted challenges associated with home working, noting that it's easy to lose track of time and skip lunch when lacking the visual prompts from colleagues. The shift to home cooking Working from home has undoubtedly shifted the dynamic at lunchtime. In many cases, people now have access to their own kitchen, their own fridge and more control over what goes on their plate. That’s resulted in more home-cooked meals – at least some of the time. An analysis of worldwide research during the pandemic suggested vastly different patterns emerging from different countries, such as increased fruit and vegetable consumption in Italy, Spain and South America, and a decrease in consumption of fruit, vegetables and lean proteins with an increase in processed meat and refined grains in the USA, and an overall reduction of fresh produce intake in China. So it’s not all steamed broccoli and sourdough starters. While WFH offers more autonomy, it can also increase exposure to, and consumption of, calorie-dense foods, especially when boundaries between work and home blur. Having a fridge two steps from your desk can be both a blessing and a curse. Interestingly, the Global Eating at Work Survey found that 67 per cent of hybrid workers make efforts to eat more healthily on days they are in the office and seek more guidance and support from employers to maintain healthy eating habits. Jo Redmond, who works mostly from home in the UK, says: “I eat much healthier meals; homemade soups for lunch and balanced dinners. But I do find snacking hard as it’s all just there waiting for me!” Snack attacks So let’s talk snacks. When the vending machine is replaced by your pantry, are we more or less likely to indulge? Despite research on home-cooked food intake among home workers varying dramatically depending on research paper and location, making it difficult to detect trends, one trend has been consistent in the literature and that is the increased consumption of sugary and high-fat snacks, backed by both large-scale global data, and small-scale qualitative research. Gen Z had the biggest uptake of snacking in the UK, averaging four snacks per day when working from home, often substituting main meals for snacks. Unstructured workdays and stress can make us graze more than we realise. One of the biggest changes I see in my nutrition clinic is that people feel constantly ‘on’, so they snack more to break up the day or to cope with boredom, stress and fatigue. But if you’re regularly reaching for quick sugar fixes or caffeine, that’s often a sign your overall routine needs rethinking, especially your sleep, movement and meal composition. In the US, emotional eating was also reported more frequently among those working from home, especially during the pandemic’s peak. However, this has started to stabilise as people find more sustainable routines. Janine Ryan, an NHS worker in the UK, says her eating habits vary by environment. “If I’ve not packed a lunch, it’s a meal deal or samosas. At home, I’m more likely to take a break and make something healthy. Snack-wise, it’s more about workload – if I’m busy, I don’t snack much.” Are we healthier now? So, is this all good news for public health? Not entirely, though the data is mixed. A 2023 Public Health Wales report noted that as of late 2022, about 30.4 per cent of the Welsh workforce primarily worked from home, a significant increase from the pre-pandemic figure of 12.4 per cent. While eating patterns were not specifically discussed, people did report a more sedentary lifestyle as a result of working from home, and almost half reported a decline in mental wellbeing linked to loneliness and isolation. Contrary to the Welsh report, the Global Eating at Work Survey suggested that people who work from home are more likely to exercise during the day, unwind more thoroughly during breaks and spend time outdoors, which suggests there are more complex factors at play, such as health inequalities marked by social determinants of health. Comparing pre- and post-pandemic obesity statistics, in the UK, the most recent data shows that 26.5 per cent of adults are obese, with women (26.9 per cent) slightly more affected than men (26.2 per cent). In the US, rates are even higher, with over 40 per cent of adults reportedly being obese. In England, 64.5 per cent of adults are overweight or obese – a figure that’s risen slightly from 64 per cent pre-pandemic in 2019. Interestingly, while the overall obesity rate has declined since before the pandemic (especially among women), the rise in people classified as overweight has been driven entirely by men. These shifts may reflect changing behaviours, or perhaps the growing use of weight loss medications. One recent survey suggests that more than one in 10 UK women may be using weight loss jabs, raising questions about how medical interventions might be shaping public health trends. Remote work may support better food choices for some, but it doesn’t guarantee them. Food insecurity, stress and loneliness can all impact how, and what, we eat. As the Wales report warns, home-working can exacerbate inequalities, especially for those living alone or without adequate kitchen facilities. And while some enjoy leisurely omelettes between video calls, others are skipping meals altogether. A 2024 review of the evidence found that some people may be eating less frequently at home – not because of discipline, but due to workload, stress or social isolation. Final thoughts In short, working from home has changed the way we eat, but not always in predictable ways. For some, it’s meant fresher food, more home cooking and fewer impulse lunches. For others, it’s increased snacking, irregular mealtimes, isolation and even more sedentary hours. The biggest takeaway? Our eating habits are tightly tied to our routines, environments and sense of wellbeing. As remote work continues to evolve, so too will our relationships with food. Further reading Why stress makes you hungry Stress relief: How diet and lifestyle can help What is burnout? 10 ways to manage your appetite 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.