Our way to better h in one k

to prevent constipation, which affects one in seven UK adults, causing stomach cramps, bloating and nausea.

Within just days of increasing fibre, our gut microbiome – home to trillions of microbes – also starts to benefit. Fibre feeds the good bacteria, so they flourish, crowd out harmful bacteria and produce short-chain fatty acids such as butyrate, which may have many health benefits, including strengthening the gut wall and fighting nflammation.

A four-week study led by King’s ge, London, found eating two fuls (56g) of almonds a day – h provides 7g fibre – increased rate levels and resulted in an extra owel movements a week. boost fibre, enjoy a varied

-based diet that’s packed with fruit, veg, pulses, nuts, seeds and wholegrains such as wholemeal bread, brown rice, wholewheat pasta and oats.

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RAISE A GLASS

Being even mildly dehydrated can affect concentration, energy levels and mood, and make headaches, constipation, and dry skin, lips and eyes more likely. The solution is to drink more – the amount we need varies according to many things including our age, size, gender and how much we sweat.

Checking the colour of urine is the best way to tell if we’re drinking enough. If it’s dark brown or orange, we’re dehydrated and need to drink more. Water is the gold standard, but all fluids (except alcohol) help keep us hydrated. This includes tea, coffee, milk, juices, smoothies and soft drinks.

To help limit sugar, go for unsweetened hot drinks, choose low-sugar soft drinks and stick to a small (150ml) glass of fruit juice or smoothie. Enjoy more fluid-rich foods too, such as fruit, veg and yogurt – food actually provides around a fifth of the fluid in our diet.

5

DOWNSIZE YOUR DINNER

Eating big meals means our digestive system has to work overtime, which produces excess gas, leading to bloating and discomfort. Over-indulging (as well as rich meals and alcohol) can also cause indigestion, where excess stomach acid travels up towards the throat causing a painful burning feeling in the chest (heartburn), a bitter taste in the mouth, and nausea, belching and flatulence.

Eating large meals late in the evening can also hinder sleep as our digestive system goes into overdrive to process the food. To reduce portions, put a fifth less food on your plate and fill the empty space with salad or veg, use a smaller plate, avoid nibbling while cooking, skip second helpings, don’t pick at leftovers, and stick to recommended portion sizes on food packaging.the

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health benefits of avoiding alcohol can be seen overnight – there’s no hangover the next day – but a week without booze can make skin look healthier and better hydrated (alcohol is a diuretic so causes fluid to be lost from the body) and improve sleep which, in turn, reduces fatigue, boosts energy, and improves concentration and mood.

While a few drinks may help us nod off, alcohol suppresses the Rapid Eye Movement stage of sleep, which affects the sleep quality. A study from Finland found moderate amounts of alcohol – around two drinks for men and one drink for women – reduced sleep quality by 24 per cent, while more than this meant the quality of sleep was reduced by 39 per cent.

Added to this, drinking alcohol makes night-time bathroom visits more likely and increases the risk of sleep apnoea by 25 per cent, both of which disrupt sleep and hinder its quality.

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LOSE THE BOOZE

GO SLOW Rushing meals or eating on the run means we can swallow extra air. And when we don’t chew food properly, we miss out on the first step of digestion where enzymes in saliva start to break down starch in food. It means our digestive system has to work harder, creating extra gas along the way – and it’s a build-up of air and gas that can cause burping, flatulence, discomfort and bloating.

Eating more slowly and mindfully also helps us recognise when we’re full so we stop munching before we become uncomfortable – it takes 20 minutes for the brain to get the signal from the stomach that we’re satisfied.

So sit at a table for meals, step away from screens and focus solely on the food, chewing every mouthful slowly.

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SLOW DOWN ON SUGAR

Within seconds of eating or drinking something sugary, bacteria that live in the plaque on our teeth start to break down the sugar, creating acids that attack the tooth enamel. If this happens frequently, it increases the risk of developing holes or cavities in teeth that need filling.

Saliva helps neutralise these acids, but teeth remain exposed to acid attack for up to an hour, so it’s the frequency rather than the quantity of sugary foods and drinks we consume that puts teeth at the greatest risk of decay.

Alongside limiting how often we consume these foods, it’s best to have them as part of a meal when we naturally produce more saliva.

Studies also show chewing sugar-free gum that contains xylitol (a non-sugar sweetener) after eating also helps to prevent tooth decay by stopping plaque from forming and bacteria from sticking to teeth.

Keep acidic foods, fizzy drinks, beer, cider, prosecco and wine to mealtimes, too. These temporarily soften the enamel, making teeth more vulnerable to damage over time.

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Fibre feeds our good bacteria which in turn strengthens our gut wall