As a result of modern processing techniques, many of your favourite foods—such as crisps, chocolate and even some types of sliced bread—are classified as ‘ultra-processed’, which refers to the use of chemicals to preserve food rather than more natural methods. Consuming too much of this type of food could increase your risk of developing cancer. In fact, it doesn’t even take much—if you increase the amount of ultra-processed food in your diet by as little as 10 per cent, then your risk of developing cancer increases by 12 per cent, according to research published in the British Medical Journal.
- Regardless of your diet, it may seem like avoiding ultraprocessed
foods is impossible, especially if you enjoy
indulging in sweet or savoury treats. Thankfully, the NHS has
six tips to help ensure that your diet is nutritious and
flavourful while being light on ultra-processed foods.
- Base your meals on starchy carbohydrates, such as potatoes, bread, pasta, noodles and rice. Try to choose wholegrains or higher fibre versions with less added fat, salt and sugar.
- Eat at least five portions of fruits and vegetables every day.
- Eat more oily fish—such as salmon, sardines, mackerel and trout—for their rich, natural sources of vitamin D and omega-3.
- Cut down on saturated fats, such as those found in butter, ghee, chocolate, cheese and fatty cuts of meat. In addition, you should cut down on sugar.
- Eat less salt. If you feel that your food is somewhat bland, try using extra herbs, spices, citrus juices or vinegar.
- Drink between six and eight glasses of water each day and avoid drinking too many fizzy drinks and alcohol.
More than an Hour of Sleep is Lost Each Night due to Stress
Half of UK workers lose an average of nine hours of sleep each week because of stress, according to new sleep research. What’s more, the lack of sleep not only can make you groggy the next day, but can also have a significant impact on your ability to focus, solve problems and complete tasks.
- To help ensure that you have a quality
night’s rest, the NHS recommends the
- Establish a regular bedtime routine. Doing so will help programme your body to sleep better. Go to bed at the same time every night, and create a habit of winding down beforehand by doing activities such as reading a book or taking a bath.
- Don’t overindulge before bedtime. Too much food or alcohol before bedtime can interfere with sleep patterns. While alcohol may help you fall asleep, it can interrupt it later in the night.
- Create a restful sleeping environment. TVs and other electronic gadgets can interfere with your ability to wind down because of the blue light they emit.
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice.