3. Other nutrients

Other nutrients that support your eye health are:

• Vitamin E – protects cells in the eyes from unstable molecules called free radicals. You will find vitamin E in nuts, seeds, wheatgerm, sweet potatoes and wholegrains.
• Vitamin C – may lower the risk of developing cataracts and slow the progression of macular degeneration. To get your daily dose of vitamin C, add oranges, grapefruit, kiwifruit, berries, capsicum and tomatoes to your diet.
• Zinc – the eye contains high levels of zinc, which is important for good night vision and reducing your risk of cataracts. Get zinc in your diet from red meat, oysters and other shellfish, nuts and seeds.

Do you find getting up on Mondays the hardest? Do you often find yourself struggling to open your eyes in the morning?

If so, it might be time to consider the powerful benefits of going to bed and getting up at the same time each day.

The thought of losing your weekend sleep-in can at first seem horrifying, but soon you will discover how much better you feel every day when you stick to a routine.

Maintaining a consistent sleep schedule helps regulate your body’s internal clock, known as your circadian rhythm. This natural rhythm controls crucial functions like sleep, appetite, and body temperature. When you follow a consistent schedule, your body learns when to release sleep-inducing hormones and when to wake up feeling refreshed.

Psychology Today says sleeping on a consistent schedule is one of the healthiest and most important sleep habits you can have.

“Consistency helps us avoid piling up a sleep debt, and can offer protection against a range of health conditions, including high blood pressure, high cholesterol and high blood sugar.”

It also affects your mental health. Irregular sleep is a risk factor for depression, according to Psychology Today.

The team asked people to rate the trustworthiness and competence of virtual meeting screenshots showing a man or woman against a backdrop featuring a living space, a blurred living space, houseplants, a bookcase, a blank wall, or a novelty picture of a walrus on an iceberg.

They found that faces with houseplant and bookcase backgrounds were rated more trustworthy and competent than with other backgrounds.

Happy and female faces were also seen as more trustworthy and competent than neutral or male faces.

While more research is needed to confirm these findings, they do suggest that videoconference users who want to make a good impression might smile and choose a background with houseplants or a bookcase.

The science behind breathwork

While it might seem “alternative”, breathwork is rooted in science. Our breath is directly linked to our autonomic nervous system, which controls our body’s involuntary functions such as heart rate and blood pressure. By manipulating our breath, we can influence our physical and mental states.

Research has shown that conscious control of the breath can trigger the relaxation response. Think of it as your body’s natural chill pill. When you engage in deep diaphragmatic breathing, it activates the parasympathetic nervous system, reducing stress hormones, lowering heart rate, and relaxing muscles.

Moreover, breathwork can improve oxygen uptake, which benefits every cell in your body. Proper oxygenation enhances energy levels, boosts mental clarity, and supports the body’s natural healing processes. It is like a reset button for your entire system.

The proven benefits of breathwork

1. Stress reduction: As mentioned earlier, breathwork can help lower stress levels by reducing cortisol production. Practising deep, deliberate breaths can be a lifesaver during high-pressure situations.

2. Enhanced mental clarity: When you oxygenate your brain, it functions better. You will experience improved focus, creativity, and mental sharpness.

3. Emotional regulation: Breathwork can help you respond more calmly to challenging situations and reduce anxiety.

4. Better sleep: Deep breathing exercises before bedtime can relax your body and mind, making it easier to fall asleep and enjoy more restorative sleep.

5. Physical wellness: Breathwork can improve cardiovascular health, strengthen the immune system, and aid in digestion. It is a natural way to boost your overall well-being.

How to do it

Here is a simple method to get you started:

1. Relax: Get comfortable, whether sitting or lying. Close your eyes and take a moment to let go of tension in your body.

2. Begin with deep breaths: Take a deep breath in through your nose, expanding your belly. Then exhale slowly through your mouth, releasing all the air. This helps you to get in tune with your breath.

3. Count your breaths: Once you are comfortable, start counting your breaths. Inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four. This pattern is known as the “4-4-4” technique.

4. Repeat: Continue this cycle for a couple of minutes, gradually extending your practice as you become more comfortable with the technique.

5. Observe: Throughout your breathwork session, pay attention to the sensations in your body and the calming effects on your mind.

As you become more experienced with breathwork, you can explore other techniques like the Wim Hof Method, box breathing, or alternate nostril breathing. The key is to find a method that resonates with you and complements your goals, whether it is relaxation, increased focus, or emotional balance.

1. Walk when you can.

Want to get from point A to point B? If you have time (and it is safe to do so) then walk. Or walk part of the way and take public transport the rest.

Walking is underrated as a form of exercise. It can improve blood flow, strengthen your heart and immune system, build lung capacity, tone muscles, improve your sleep, increase flexibility and moderate blood pressure. And as a bonus it is free, you do not need expensive gear, and you do not need to get to and from a class.

Beyond the physical benefits, walking is surprisingly good for your brain. It is shown to strengthen your memory, reduce your risk of cognitive decline, and help reduce the symptoms of depression.

“Walking seems to facilitate the formation of new synapses, of new brain connections, and it seems to increase blood flow to the brain,” Professor Tim Olds, a professor of health sciences at the University of South Australia.

Professor Olds recommends adding walking into your life whenever you can. “Walking will get you there, it will just take a bit longer.”

2. Take a piece of fruit to work.

We do not eat nearly enough fruit and vegetables, with only six per cent of us getting the recommended daily amount of fruit (two servings) and vegetables (five servings).

A simple way to increase your intake is to replace one snack a day with a piece of fruit or serving of vegetable. Carrot, celery, snowpeas and capsicum can all be eaten raw, and prepped and chilled beforehand.

That extra serving goes a long way. A study in the British Medical Journal found that for every additional serving of fruit or veg eaten daily, there is a four per cent reduction in the risk of heart disease.

Another bonus? Fruits and vegetables are packed with fibre, which can reduce your risk of heart disease, improve your gut health, lower your cholesterol and help you lose weight.

3. Have (at least) two meat-free days a week.

Eating less meat and more plant foods such as vegetables, fruit, beans, seeds and nuts, can improve heart health, decrease your risk of developing type 2 diabetes and some cancers, and help you maintain a healthy weight. Yet globally, we are eating more meat than ever.

Eating less meat also helps lower greenhouse gas emissions, with a recent UK study finding a vegetarian diet produces 59 per cent fewer emissions than a non-vegetarian one.

According to the Food and Agriculture Organisation of the United Nations, 14.5 per cent of all human-caused greenhouse gas emissions are attributable to livestock farming (including diary and wool production), a figure that almost equals emissions produced by the transport sector.

4. Make plans with your friends

Reconnect with friends and turn acquaintances into friends by being the one who makes the arrangements.

Schedule regular time for a walk with a friend, try a new bar or restaurant, or ask a workmate to join you for lunch or coffee. And if you have no time for a physical catch-up, make a phone call.

Friendships often take a back seat to family and work obligations, says science journalist Lydia Denworth, author of Friendship: The Evolution, Biology, and Extraordinary Power of Life’s Fundamental Bond. But that is a mistake, as research suggest friendships help us find purpose and meaning, stay healthy, and live longer.

“Having good, strong friendships is as important for yourself as diet and exercise, and so it is something you need to prioritise,” says Denworth.

“You need your friends to be there down the road,” she says, “But you have to do the work along the way, or they will not be there. Friendship does take some time, but that is kind of good news because (mostly) hanging out with your friends is fun.”

5. Take breaks from the news.

When alarming events unfold before your eyes on news channels and social media, you can end up being in a constant state of high alert.

“Doomscrolling can be addictive and amplify the tragic nature of events,” says psychotherapists Lesley Alderman, writing in the Washington Post.

She advises patients who are feeling depressed by the headlines to read the news just once a day, turn off alerts on their phones, and, if possible, check social media sparingly.

6. Clean between your teeth.

You can use string floss, interdental brushes, or flossettes, but the important thing is to make interdental cleaning a key part of your daily health routine.

While various surveys show an increase of people brushing their teeth at least twice a day, far fewer report cleaning between their teeth daily.

If you do not clean food particles and bacteria that collect in these spaces where your toothbrush cannot reach, you can develop gum disease or tooth decay, which potentially can lead to losing teeth.

Gum disease may also trigger body-wide inflammation, which plays a role in heart disease, diabetes, cancer, respiratory disease and dementia.

You can also predict that too much time on devices will drain you – mentally, emotionally and, surprisingly, physically. Digital fatigue causes problems with concentration and mood, along with headaches, and even a feeling of detachment from reality.

But although it is predictable, digital fatigue is also preventable. With the right planning and management, you can reduce the impact of digital overload. Here is how:

1. Take charge of your tech time

While a full digital detox might seem out of reach, you can reserve no-screen time throughout your week. Create times each day when you put your phone or device away, such as an hour before bed, and carve out a good few hours on the weekend to go screen-free.

Two studies were conducted to explore the effects of unplugging from social media for just 24 hours.

The participants reported experiencing positive emotions including happiness, carefree feelings, satisfaction, relaxation, and peace, while their negative emotions involved feelings of isolation and loneliness.

2. Apply digital mindfulness.

Ever gone to use your calculator on your smartphone, or to send a message, only to be distracted by apps? And then lose minutes or even hours mindlessly scrolling? It is a common problem, but one that can be solved with a simple action: use mindfulness.

Become aware of when and how you use devices, just as mindfulness meditation encourages you to become aware of your mind chatter.

You can use technology to help you manage technology. A number of mindful tech apps are on the market, including One Sec, an app that gets you to take a deep breath before you open social media apps.

3. Choose off-line options.

If you need to chat to a colleague in your workplace, consider going to see them face-to-face.

An Austrian study published in Nature in 2023 researched the mental health of more than 400 participants over a four-week period during the pandemic lockdown. They found that people who had more face-to-face communication in their day felt better than those who had little.

Extended hours on the road: Holiday drives often involve vast distances, especially when you are trying to “avoid the crowds” and reach that perfect stopping place or get to your destination as fast as you can. These journeys can take many hours or even days. The longer you are on the road, the greater the risk of fatigue.

Heat and storms: If you are driving in summer, heat can make you even drowsier, even with the aircon blasting. And severe weather like storms, and driving in a downpour or sudden storm can increase stress levels and make you more susceptible to fatigue.

Traffic congestion: You know the feeling… crawling along in a traffic jam, not knowing when it is going to clear. The kids are getting restless and its adding hours to your trip. These traffic jams can be physically and mentally draining, increasing the likelihood of drowsiness.

How to avoid driver fatigue

Get a good night’s sleep: Before you even start your journey, make sure you have had a proper night’s sleep. Aim for at least seven to nine hours of shut-eye. Sleep is like fuel for your body, and starting your trip well-rested will give you the best chance of staying alert.

Plan your stops: Do not be in a hurry to reach your destination. Plan regular breaks along the way, about every two hours or 200 kilometres (125 miles). These breaks will not only help you stretch your legs but also give your mind a chance to reset. Use this time to enjoy a quick snack, hydrate, and get some fresh air.

Avoid long drives at night: Your body’s internal clock is naturally inclined to rest during the night. Avoid scheduling long drives during these hours. If possible, stick to driving during daylight when your body is more alert.

Stay hydrated: Dehydration can make you feel tired and sluggish. Always keep a water bottle within reach and take sips regularly. Avoid excessive caffeine or sugary drinks, as they may provide a quick energy boost but can lead to a crash later on.

Eat healthy snacks: Pack some healthy snacks like fruits, nuts, and whole-grain crackers. These will provide a steady supply of energy and keep your hunger at bay without causing a sugar rush and crash.

Listen to engaging music or podcasts: Keep your mind active by listening to upbeat music or podcasts that keep you focused and alert.

Recognise signs of fatigue: Know the warning signs of driver fatigue: yawning, heavy eyelids, drifting out of your lane, and trouble keeping your head up. If you notice any of these, it is time to pull over and rest.

You will condition your muscles

Going up and down stairs activates multiple large muscles, including your glutes (butt), hamstrings, quadriceps (thighs) and calves. You are also switching on your core muscles with your abs and lower back.

Plus, you have the extra resistance of gravity. It is called “vertical displacement” and for stairclimbing. It means that every time you step up, you are getting a mini resistance workout as you are working against gravity.

This gives you a greater bang for your buck in terms of a workout, compared to running or walking on a flat surface.

Strengthening your muscles has flow-on effects for countless aspects of your physical and mental health. It helps with weight management, helps manage chronic conditions such as diabetes, heart disease and arthritis, and helps with stress, depression and anxiety, among other benefits.

It is proven you will improve your fitness

Many studies have looked at the benefits of stair climbing, which became more popular during COVID-lockdowns when people in apartments were not allowed to leave their building.

A 2019 study published in the Journal of Applied Physiology, Nutrition and Metabolism, found that even doing stairclimbing in “snacks”, i.e short bursts of just 60 steps, three times a day, can improve fitness.

A study of older adults, published in the Journal of Ageing and Physical Activity in 2021, found stair climbing had a “fairly large, albeit only marginally significant” impact on cognition.

Another 2021 study published in the International Journal of Environmental Research and Public Health focusing on women found “strong statistical evidence of efficacy” in terms of aerobic fitness and weight, along with improvements in body fat ratios. The study also found that stair climbing at home was “at least as effective as” using a stairclimber machine at the gym.

You will feel in control

One thing many of the studies discovered is that stairclimbing works because people believe they can do it. Most able-bodied people know they can walk up and down stairs – they do it every day. This means there are fewer mental barriers to taking it up, unlike the resistance we might feel to taking up a new sport or a more challenging skill.

Plus, you can easily incorporate it into your day, especially if you take the “snack” approach of short sharp stair climbs. Few of us go through a whole day without coming across some stairs. And because it is part of your day, you do not even have to change clothes, although it is highly recommended that you wear flat shoes with good grip.

Ready for more? Try tower running

Tower running is stair climbing, to the max.

It is often done as a race or competition, but you can just compete against yourself in your own time. The idea is super simple: run up and down stairs in tall buildings as fast as possible.

The international races are serious affairs, with even a Tower Running World Cup. These races are short sharp bursts, often over in 10-12 minutes, but they cover immense heights of more than 90 floors, in the world’s tallest skyscrapers including the Eiffel Tower and the Empire State Building.

If you want to try tower running in your area, you can ty Googling “tower running near me” or “stair climbing near me” to get a list of stairs in your area.

What do we mean by ‘leaky gut’?

Sometimes the tight junctions between the cells can become weaker, allowing some nasties to sneak across the intestinal wall, explains gut health dietitian Dr Megan Rossi, founder of the Gut Health clinic and author of Eat More, Live Well. Scientists call this ‘increased intestinal permeability’, or more colloquially, ‘leaky gut’.

‘Leaky gut syndrome’ is a popular diagnosis in the world of alternative therapies, says Rossi, and the theory goes like this: toxins enter the bloodstream through gaps, or junctions, between the cells in your gut wall. This triggers a cascade of inflammation which leads to unpleasant symptoms from digestive issues like bloating and cramps through to eczema, autoimmune disorders, migraines, fatigue and depression.

While some of these conditions are associated with chronic inflammation, the link with leaky gut has not been proven.

Common culprits behind leaky gut are said to include sugar, gluten and lactose (the natural sugar found in milk), says Rossi, and you may be told you can heal your gut by cutting out these foods. Scientific studies do not support these claims.

What we know so far

All of us experience a more permeable gut lining from time to time, caused by alcohol, certain medications, a high fat meal, and even stress. Once the trigger is taken away, the junctions between the cells usually tighten back up, says Rossi. Fortunately, she explains, even if a toxin does make it through your gut wall, your immune system is there waiting to deal with it.

Tamara Duker Freuman is a New York-based dietitian specialising in gut disorders. Writing at fodmapeveryday.com, she says researchers who study intestinal permeability have observed it in connection with a small number of conditions, the best-studied of which are the inflammatory bowel disease, Crohn’s, and coeliac disease. If you have coeliac disease, it is gluten that causes the intestinal permeability, which resolves when you take gluten out of your diet.

How to protect your gut

Duker Freuman warns that the leaky gut diets you will find online may be further damaging your gut, rather than healing it.

Many of these call for the elimination of so-called inflammatory foods, such as grains. But this can result in a lower intake of fibre, she says, which is especially good at nourishing your gut microbiota.

When you deprive your gut bacteria of the fibre they need, they start to eat away at the mucus lining of the gut. This is a problem, says Duker Freuman “because a depleted mucus layer lining the gut makes a person more susceptible to infection by disease-causing bacteria.”

“If you are truly worried about your gut’s leakiness, you may be better off looking to expand the variety of whole, plant-based foods you eat-not culling it.”

If you experience any unexplained symptoms, gut-related or otherwise, do not assume leaky gut is to blame. Start by seeing your doctor, who can refer you to a dietitian or gastroenterologist if needed.

Do not be deceived by miracle cures online. The only guaranteed way of avoiding a hangover is not to drink alcohol. But if you would like a few drinks without the hangover the next day, then there are some things you can do before, during and after drinking that will help.

Do not drink on empty stomach. Eat a meal or large snack before drinking, as this will slow the rate at which alcohol enters your bloodstream. One study in the British Journal of Clinical Pharmacology found that when compared to men who drank on an empty stomach, those who ate beforehand had a ‘pronounced’ lowering of blood alcohol levels. Eating also increased the speed at which the alcohol was cleared from their bloodstreams.

Stay hydrated. Alcohol is a diuretic, meaning it makes you need to urinate more. Dehydration is not the only cause of a hangover but it contributes to many of the familiar symptoms – thirst, fatigue, headache and dizziness.

Increasing your water intake while you are drinking alcohol (try alternating between water and alcoholic drinks) will help keep your blood alcohol level from rising too fast and may reduce some of your hangover symptoms.

Make sure you keep up your water intake the following day too, to help counteract dehydration.

Eat a good breakfast. The first thing when you wake you with a hangover, get some food to help you maintain your blood sugar levels.

Low blood sugar does not necessarily cause a hangover, but it can worsen symptoms such as nausea and fatigue.

Eating a healthy breakfast – eggs on wholegrain toast with spinach, for example, or muesli with fresh fruit and yoghurt – can also give you vitamins and minerals that may be depleted after excessive alcohol intake. Studies have found that zinc-rich foods – such as nuts, seeds, eggs and wholegrains – may help.

Try painkillers. If you need some pain relief, try an anti-inflammatory such as ibuprofen. It is best to avoid paracetamol. Your liver breaks down both alcohol and paracetamol, and your body is more susceptible to the toxic effects of paracetamol when you drink alcohol.