Getting more sleep won’t just make you feel better – it could improve your diet too, according to a study at King’s College London. Researchers found that short sleepers (less than seven hours) who increased their shut-eye by an hour and a half a night decreased their intake of free sugars (the type added at home or to processed foods, as well as in honey, syrups and fruit juices). Government guidelines suggest we should be restricting these sugars to 30g (7 tsp) a day. The study also noted a trend towards reduced intake of total carbohydrates in those who started sleeping more. So aim for more sleep to help you ditch those cravings!
YOGA DIET SLEEP WELL EAT WELL! Photo Gallery
FILL UP ON FISH
Want to reduce your risk of breast cancer? Eat more oily fish. We know omega-3 oils help protect against primary and secondary tumours in the breast, but, until now, we didn’t know whether plant- or fish-based sources of the fatty acid were more effective. In the first study to compare the cancer-fighting credentials of omega-3s in fish oil (EPA and DHA) and those found in soy, canola oil and flaxseed (ALA), scientists at the University of Guelph, Canada, tested mice with all three oils. They found the omega-3 in fish oil was eight times more protective than that in the plant oils. Salmon anyone?
A study has found that people who regularly eat yeast-extract spreads – such as Marmite – have lower stress and anxiety levels, which the authors from Victoria University in Australia have pinned down to the addition of vitamin B12 (an important nervous-system vitamin) to many of these spreads. There are plenty of other good sources of stress-fighting B12, including meat, fish, poultry and eggs, but vegans have fewer options. Marmite on toast isn’t the only way to eat the spread – half a teaspoon stirred into stir-fried mushrooms is especially tasty and also provides vitamin D, another nutrient not found very much in vegan diets. Or use Marmite (a teaspoon or so melted into a little coconut oil) to jazz up freshly popped pop corn. If you’re vegan and dislike Marmite, you should seek out B12 in fortified plant milks such as soya and almond milk (check the label) or take a supplement. It may be worth it for your mental health.
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