The humble potato has a bad reputation when it comes to healthy eating. We usually lump it into the category of “comfort foods” or “too many carbs”. But potatoes are an excellent source of carbohydrates and are even better for our gut if we let them cool down after cooking or reheat to eat later on.

Potatoes are rich in carbohydrates, and as most of this is absorbed in the small intestine they are usually considered moderate to high glycaemic index foods. However if you leave the potatoes to cool down after cooking, the type of carbohydrate changes to a “resistant starch” which does not get absorbed in the small intestine. Instead it travels down to the large intestine where it has two positive effects. First the resistant starch can feed the gut microbiome and second it lowers the glycaemic index of the potato providing slower and sustained energy. This is particularly important for anyone with Type 2 diabetes.

The real problem with potatoes is how we cook them. While the most common way to eat potatoes is a deep-fried chip or wedge slathered in tomato sauce or sour cream. The carbohydrate content is not the problem here – it is the fat we have doused them in. Instead try roasting your potatoes with some olive oil, cooking them in the air fryer or steaming them and importantly letting them cool down before eating them.

Gone are the days when health insurance merely meant having a safety net for hospital stays. The concept of health protection has evolved dramatically, transforming from a simple financial backstop into a comprehensive approach to wellbeing. Today's health protection is about protecting not just your physical health, but your overall quality of life. In other words it's all about proactivity and personalization.

Prevention Takes Centre Stage

Modern health protection prioritises keeping you well rather than just supporting you when you're ill. Forward-thinking providers now offer preventative care benefits that help identify health concerns before they become serious problems. This might include comprehensive health assessments, genetic testing for hereditary conditions, or nutritional counselling.

Think of it as having a gardener who not only repairs your plants when they wilt but also regularly checks the soil quality, provides optimal watering, and ensures your garden thrives year-round. It's a fundamental shift from reactive to proactive care.

Digital Health: Protection in Your Pocket

Today's health protection seamlessly integrates with our digital lives. Virtual GP consultations have become widespread, with some studies showing a nearly 40% increase in video consultations globally since the pandemic, allowing patients to speak with healthcare professionals from their living room sofa. Mental health support is also thriving through apps offering therapy sessions, mindfulness exercises, and mood tracking, with the global mental health app market valued at around $7.5 billion in 2024 and projected to grow rapidly by 2025.

Wearable technology has revolutionized health monitoring, and many insurance providers now offer incentives for maintaining healthy habits tracked through devices like smartwatches. For example, United Healthcare reports that 75% of employees using wellbeing programs linked to wearables observed positive health impacts. This digital integration means health protection is no longer only a concern during annual checkups but an everyday companion on the wellbeing journey.

Personalisation: Protection Tailored to You

One size has never truly fit all, especially when it comes to health. Modern protection recognises this through highly personalised approaches to coverage. Rather than standardised packages, many providers now offer modular options that allow you to build protection around your specific needs, lifestyle, and health profile.

Whether you're a marathon runner requiring enhanced physiotherapy access, a remote worker needing robust mental health support, or a family with specific genetic concerns, contemporary health protection can be tailored to your unique circumstances. This personalisation extends to how you access care—through traditional in-person visits, digital consultations, or hybrid approaches.

Beyond Medical: The Holistic Protection Approach

A significant shift in modern health protection is the recognition that true health transcends medical treatments alone. Financial wellbeing, emotional resilience, and social connections are now understood as integral to overall health. Progressive protection models have evolved to include services like return-to-work programs post-illness, counseling for caregivers, and assistance navigating complex healthcare systems. For example, some insurers now sponsor health coaching programs that address lifestyle factors such as sleep quality, stress management, and work-life balance—critical aspects historically outside traditional health insurance scopes.

Integrative medicine exemplifies this holistic trend by combining conventional treatments with complementary therapies like acupuncture, meditation, and nutritional counseling to treat the whole person—body, mind, and spirit. Studies have shown these approaches improve patient outcomes by reducing pain, enhancing emotional well-being, and promoting long-term quality of life. Additionally, workplace wellness programs focusing on mental health, preventive care, and personalized lifestyle interventions are gaining traction as essential components of holistic health protection.

This holistic approach empowers individuals to thrive beyond illness prevention, fostering sustained wellbeing through multidisciplinary care and lifestyle support, representing the future direction of health protection in 2025 and beyond.

The Human Touch in a Digital World

Despite technological advances, the most forward-thinking health protection hasn't lost the human element. When facing health challenges, speaking with someone who genuinely understands your situation remains invaluable. Modern providers balance digital convenience with compassionate human support, ensuring you're never reduced to a policy number when you're at your most vulnerable.

Health protection today means having a partner in your wellbeing journey—one that combines innovative technology with human empathy to support you in staying well, getting better when you're ill, and living your fullest life possible.

The evolution continues, but one thing is clear: modern health protection is no longer just about covering costs when things go wrong—it's about helping ensure things go right in the first place.

1. Clarify what you are looking for.

The first step is to think about the issue that you are trying to address. If you are considering therapy – whether to restore a relationship, recover from trauma, adjust to a new life phase, improve your mental health, or just talk with someone – finding the right therapist is the first hurdle to cross.

Even if you feel drawn to a certain type of therapy, having a good connection with your therapist is one of the most important things to establish. That means feeling listened to, understood, and respected. Successful therapy often requires deliberate trial and error. Think of it like having your car repaired. If you were not happy with you mechanic, then you would most likely look for a new one. The same applies for therapists and counsellors. It is a good idea to be open to changing them, if it does not feel right.

Researchers have found that the bond between you and your therapist is likely to have a big effect on your growth. That is why it is important to do your research, ask questions, and pay attention to your own responses when searching for the right therapist.

2. What therapeutic style is right for me?

If you are thinking of trying therapy, you might have already noticed the surprising amount of types available. Though some approaches work best for specific conditions, others can help with a range of issues.

In therapy, you will work with a trained mental health professional. What you will do in each appointment depends on the preferred methods of your therapist and the issues you are looking to address.

Understanding the different philosophies behind each type of therapy can help you figure out which approach is best for you, so ask the therapist what method they prefer to work with. The four main styles of therapy are:

a) Psychodynamic therapy developed from psychoanalysis, a long-tern approach to mental health treatment and often focuses on unconscious processes.

What it is good for: depression, anxiety, eating disorders, somatic symptoms, substance use disorders

b) Behavioural therapy is a focused, action-oriented approach to mental health treatment.

What it is good for: anxiety, phobias, substance use, ADHD, obsessive compulsive disorder (OCD)

c) Cognitive behavioural therapy or CBT is a short-term approach to mental health treatment. It is like behavioural therapy, but it also addresses unhelpful thought patterns or problematic thoughts.

CBT can also be very helpful for certain conditions when combined with medication.

What it is good for: Mood disorders such as depression and bipolar disorder, anxiety and phobias, eating disorders, substance misuse

d) Humanistic therapy is an approach that looks at how your worldview affects the choices you make, especially choices that cause distress. It is based on the belief that you are the best person to understand your experiences and needs.

What it is good for: Self-esteem issues, difficulty coping with chronic health concerns, effects of trauma, relationship issues, feelings of worthlessness or being lost in life.

Along with the approaches mentioned above, another method that is been shown to help with trauma is EMDR (Eye Movement Desensitisation Reprocessing). This is a technique designed to help people process traumatic memories and reduce their emotional distress. It helps the brain reprocess the memory and reduce its negative impact.

Therapy can sometimes feel challenging, regardless of the approach you choose. Initially, it is not uncommon to feel uncomfortable or nervous about discussing your symptoms and personal thoughts with a stranger, but you should soon build a rapport, and it often gets easier over time to provide very worthwhile support.

Talk to your doctor or a medical professional you trust – they often know reliable therapists or services they can recommend.

As we look toward the healthcare landscape of 2025, a profound shift is taking place. The old saying about an ounce of prevention being worth a pound of cure has evolved from wise adage to essential strategy. The future of healthcare isn't just about treating illness—it's about preventing it altogether through smart, strategic investments that truly save lives.

The Personalised Prevention Revolution

Gone are the days of one-size-fits-all health recommendations. Prevention in 2025 has become deeply personalised, with technology enabling health plans tailored to our unique genetic makeup, lifestyle patterns, and environmental exposures.

Imagine waking up to gentle reminders from your smart home about the perfect breakfast for your body's specific nutritional needs that day. Your wearable device has monitored your sleep patterns and stress levels, adjusting recommendations accordingly. This isn't science fiction—it's the emerging reality of preventive health.

What makes this approach revolutionary isn't just its personalisation, but its accessibility. Previously exclusive technologies are becoming mainstream, democratising preventive health across socioeconomic boundaries. The smartest investment isn't just in the technology itself, but in making sure everyone can benefit from it.

Community-Centred Prevention

While personal technology drives much of preventive health, community investments are proving equally powerful. From urban green spaces that improve air quality and mental wellbeing to community kitchens teaching practical nutrition, our surroundings play a crucial role in prevention.

The most forward-thinking local authorities are creating prevention hubs—spaces where health education, screening services, and social connection converge. These hubs serve as early warning systems, catching potential health issues before they develop into serious conditions.

Workplace wellness has transformed too, with employers recognising that investments in preventive health yield returns through increased productivity and reduced absenteeism. The office of 2025 includes everything from standing desks and meditation spaces to on-site health coaches and preventive screening services.

Mental Health: The Preventive Frontier

Perhaps nowhere is preventive investment more crucial than in mental health. Early intervention programmes in schools and workplaces identify stress, anxiety, and depression before they escalate. Digital therapeutics—apps and programmes designed to improve mental health—have evolved from simple meditation guides to sophisticated early intervention tools.

The integration of mental and physical health prevention represents one of the most important developments. Healthcare providers now understand that mental wellbeing directly impacts physical health outcomes, leading to truly holistic preventive approaches.

The Economic Case for Prevention

The most compelling aspect of preventive health in 2025 is that it makes economic sense. Healthcare systems worldwide have recognised that preventing chronic diseases costs far less than treating them. Insurance providers offer substantial incentives for preventive measures, from reduced premiums for regular health screenings to rewards for maintaining healthy habits.

These financial incentives aren't just for individuals. Communities that invest in preventive infrastructure—from clean water initiatives to air quality improvement—see significant returns through reduced healthcare costs and increased productivity.

The Human Impact

Beyond statistics and savings, the real value of preventive health investments lies in human terms—the heart attacks that never happen, the cancers caught at stage one rather than stage four, the mental health crises averted through early support.

As we move through 2025, the question isn't whether we can afford to invest in prevention, but whether we can afford not to. The smartest investment isn't just money—it's the commitment to a future where healthcare means maintaining wellness rather than just fighting illness.

Other tips to ensure your juice is a healthy way to start the day:

• avoid peeling your vegetables and leave the skin on your fruit where possible (it is OK to peel a banana or orange!)
• use 1 piece of fruit and a serve of berries and add vegetables to bulk out the juice – it is recommended to only consume 1 piece of fruit at a time.
• add some greens to boost the vitamin, potassium and magnesium content.
• only make 1-2 serves at a time. Fresh juices should be stored in the fridge and consumed within 2 days.
• do not regularly replace meals with a juice as they have almost no protein or healthy fat and are relatively high in sugars.
• to make your juice more nutritionally balanced, add in some protein and healthy fat. Good protein sources include Greek yoghurt, milk or protein powder while avocado, nuts, seeds, or a spoonful of peanut butter will provide you with some healthy fats.
• ensure you consume 20-30 grams of protein with the juice. The protein is very important for satiety.
• experiment with new fruits and vegetables to add more variety to your diet – try adding beetroot or pomegranate to your next juice.

Preventative Wellness Programs: The Insurance Benefit That Pays You Back

In the world of insurance benefits, preventative wellness programs stand out as the rare gem that gives back more than it takes. Unlike traditional insurance that activates only when something goes wrong, wellness initiatives work continuously to keep you healthier, happier, and, surprisingly, wealthier.

The Wellness Revolution in Insurance

Remember when insurance was solely about fixing problems after they occurred? Those days are fading fast. Forward-thinking insurers now recognize that preventing health issues creates a win-win scenario—better health for you and fewer claims for them. This shift represents more than a trend; it's a fundamental reimagining of what insurance coverage can and should provide.

Think of preventative wellness programs as the gardeners of your health, rather than the emergency services. They nurture wellbeing daily instead of rushing in after the storm has already caused damage.

Beyond the Typical Check-up

Modern wellness programs have evolved far beyond the annual medical examination. Today's comprehensive offerings might include mental health support, nutrition counseling, fitness memberships, sleep improvement resources, and even stress management workshops.

The beauty lies in their personalisation. Whether you're a marathon runner seeking performance optimisation or someone managing a chronic condition, these programs can adapt to your specific needs and goals. This tailored approach means you're not just receiving generic health advice but meaningful support for your unique wellness journey.

The Financial Returns You Might Miss

The financial benefits of wellness programs often lurk beneath the surface. Consider the typical scenario: without preventative care, minor health issues can snowball into major problems requiring expensive treatments, time off work, and diminished quality of life.

Wellness programs create a different story. Regular screenings catch conditions early when they're easier and less expensive to address. Lifestyle support helps manage or even reverse chronic conditions. Mental health resources prevent burnout and boost productivity.

The savings extend beyond direct medical costs. Reduced sick days, increased energy, improved focus, and enhanced productivity all contribute to your bottom line in ways that might not appear on an insurance statement but certainly impact your bank account and career trajectory.

The Overlooked Emotional Dividend

Beyond physical health and financial benefits, preventative wellness delivers something equally valuable: peace of mind. There's profound comfort in knowing you're actively protecting your health rather than passively waiting for problems to emerge.

This proactive approach transforms your relationship with wellbeing. Instead of fearing what might go wrong, you gain confidence from what you're doing right. This psychological shift from reactive to proactive thinking extends benefits far beyond your health, influencing how you approach challenges in all areas of life.

Making the Most of Your Wellness Benefits

Many people leave these valuable benefits untouched—like leaving money on the table. To maximise your returns:

Start by thoroughly understanding what's available. Many wellness programs include hidden gems that participants never discover.

Create a personal wellness plan that integrates these benefits into your routine. The most valuable program does nothing if unused.

Track your engagement and outcomes. Noting improvements in your health markers, energy levels, or mental wellbeing reinforces the value of participation.

Provide feedback to your insurer. Your input helps shape future offerings and ensures the program evolves to meet your needs.

Remember that prevention truly is better than cure—not just for your health, but for your wealth as well. The insurance benefit that pays you back might be the most valuable coverage you have. The question isn't whether you can afford to use these benefits, but whether you can afford not to.