Dr Saurabh Sethi is a celebrated Harvard and Stanford University-educated gastroenterologist who regularly shares insights into gut health and digestion on Instagram, where he's amassed over one million followers.

In this video, the doctor rated a selection of fruits from one to 10, with 10 being the best fruit for gut health.

The doctor gave scores to several fruits, but only one scored the top spot - blueberries. These are rich in fibre and antioxidants, feed the 'good' bacteria in the gut, and have been shown to reduce inflammation. Small fruits, big benefits.

Pomegranate was next best with a score of nine, followed by kiwi and apples.

A very ripe banana ranked as one of the least beneficial fruits, but it's by no means one of the worst foods for gut health. In another video, the doctor gives that title to bacon, with an impressive score of minus 10.

Grapes and oranges are also near the bottom of the list, while pears, a green banana and melons sit in the middle of the lineup.

The best fruit for gut health - list in full:

• Blueberries: 10
• Pomegranate: 9
• Kiwi: 8
• Apple: 7
• Pears: 6
• Slightly green bananas: 5
• Melons: 4
• Oranges: 3
• Grapes: 2
• Very ripe banana: 1

While some people praised Dr Sethi's list, others pointed out that he doesn't explain why the best fruit for gut health is a blueberries and why other fruits (known for being some of the top gut-healthy foods, like apples) sit towards the bottom of the list.

One explanation could be that apple skin is known to cause bloating for some people, as the skin is rich in pectin, a type of fibre fermented in the gut.

Others were concerned that ranking fruits lower down on the list could put people off eating them, when all fruit is beneficial for a healthy gut and overall wellbeing. A 2025 review in the Journal of Food Science & Nutrition found that berries, citrus fruits, apples, and bananas have "significant potential" for keeping our gut bacteria healthy and "boosting immunity".

Blueberries aren't only winners for gut health, though. In another video, Dr Suthi points out that combining the berries with walnuts has added benefits for another part of the body.

"The polyphenols and omega-3s team up to protect your brain," he shared.

What about fruit juices and dried fruit?

Blueberries can be expensive and not always in season, so fruit juice and dried alternatives might seem like a good alternative. However, if store-bought, it's important to make sure these don't have added sugars or agents that could remove some hard-won benefits.

Frozen fruit is the other option. It tends to be cheaper than fresh varieties, it's available all year round, and is easy to store in the freezer for smoothies or spicing up your porridge.

Of course, the key to a healthy and balanced diet is to combine the gut-healthy foods described by Dr Suthi with those rich in protein, vegetables, legumes, and wholegrains.

Always talk to your doctor if you plan on making bigger changes to your diet.

And nor should you need to, as these are all common symptoms that, on their own, mean very little. However, it's good to know where some of our more bizarre bodily functions come from, and to check that they are not some of the vague symptoms we shouldn't ignore.

"Most of these symptoms are completely harmless, but if they're persistent or affecting your quality of life, that's when it's time to speak to your doctor," he says.

The doctor, who is a frequent guest on Lorraine and This Morning, and woman&home's resident GP, shared the answers to these questions and more in an Instagram video this week.

Why does my eye twitch?

If your eyelid is twitching, seemingly for no reason, like it's doing its "own little dance", there's no need to worry.

"That's called myochimia," he says. "It's a spontaneous, involuntary muscle contraction. Usually, of a particular muscle in the eyelid and triggered by things like caffeine, fatigue, or stress."

It might feel odd, but it's a benign condition. The only reason to see a GP about it would be if it "spreads beyond the eye" or lasted for more than a few weeks.

Why do I always need the loo after a coffee?

If you need the loo immediately after your morning coffee, you're not alone, the doctor says. It's a very common symptom - and one that's linked to our gut health.

"Have you ever noticed how coffee goes straight through you, particularly first thing in the morning? That's thanks to your gastrocolic reflex, a natural response where stretching the stomach sends signals to the colon to get moving."

Caffeine makes this response stronger by stimulating the release of gastrin, a hormone that promotes digestion and contraction of the bowels, and increases movement in the gut overall.

"It's especially strong after fasting overnight," he adds. "It's not diarrhoea, it's just your gut waking up to its clock and doing its job."

Why do I get short of breath while talking?

If you regularly exercise and climb the stairs without an issue, you might be wondering why sometimes you can't hold a conversation without needing to take a deep breath.

"It could be a breathing pattern disorder, sometimes called dysfunctional breathing," explains Dr Khan. "This means your breathing is shallow, rapid, and mainly upper chest-based instead of coming from the diaphragm.

"It can be caused by chronic stress or anxiety, habitual overbreathing, or poor posture or poor vocal use."

Why do I only feel stressed or anxious at night?

Speaking of anxiety, the doctor says it's very common to have feeling of heighted stress, anxiety, or even pain at night, but be totally fine during the day.

As well as having more space to think when you're winding down for bed, Dr Khan says that hormone levels could be to blame for our intense emotions.

"Our cortisol levels drop in the evening. Cortisol is an anti-inflammatory hormone, so without it, pain and swelling can feel worse. Also, your circadian rhythm shifts, making your body more sensitive to stimuli at night," he says.

Why do I sweat when I'm nervous?

"Ever notice your hands, feet, or back start sweating just from nerves or stress? This is emotional sweating. It's involves sweat glands in your palms, soles, and armpits, and is triggered by your parasympathetic nervous system. That's the fight or flight response," the doctor explains.

While regular sweating from exercise helps cool the body down, emotional sweating happens due to psychological stress.

None of these symptoms is a sign that your body is "malfunctioning", says Dr Khan. "It's just doing its thing." The only reason to be concerned is if the symptoms last for longer than you'd expect or if you start experiencing them elsewhere in the body, too.

Speaking in a video on Instagram, the GP and Strictly Come Dancing Star says perimenopause is a famously difficult time for women, not just because of the symptoms themselves, but also not knowing what perimenopause feels like. It can look different for everyone.

“You might still have regular periods. It can feel like anxiety, low mood or even pure rage, totally out of the blue. Sleep might fall apart, you’re wide awake at 3 am, your brain’s all foggy. You’re wired but exhausted, your joints are achy, your fatigue feels deep-boned. And the sad thing is that it gets dismissed as stress, burnout or even depression.

“So many women get disregarded, and that makes me both sad and just really mad, as I know it doesn’t have to be this way,” she says.

The doctor, who also regularly appears on the BBC’s Morning Live programme, wants to raise awareness of how early some perimenopause symptoms can begin and to encourage women to seek advice and support.

“You’re not making it up, you’re not going crazy,” she says. “Perimenopause doesn’t just mean hot flushes or missed periods. It can sneak up years before menopause actually begins, and the worst bit is that hardly anybody warns you.”

For most, perimenopause begins in your late 30s or early 40s, with the average age for menopause (when periods have stopped for a year) in the UK being 51, according to the British Menopause Society.

We go through a "massive internal shake up" in these years, but the "body isn't broken", the doctor says.

"Hormones are shifting, and that affects everything: your energy, memory, your relationships and confidence. So, if this is you, you're not going crazy, you're not failing, you're not just tired and stressed. Perimenopause is real and powerful. It's a transition to a new phase. It's a whole new sense of identity."

Hormonal Replacement Therapy (HRT) and similar options won't be suitable for everyone, but there are many HRT alternatives available and various other ways to optimise our menopause transition.

"You deserve to feel like yourself again," the doctor says.

Why don't we recognise the symptoms of perimenopause?

Earlier this year, the women’s health app Flo found that there can be a five to 10-year gap between psychological and physical symptoms of perimenopause, where we might be expecting to see them all at once.

Data from over 4,400 women aged 30 and above in the US showed that the symptoms associated with mental health or mood, such as anxiety, irritability, and depression, were highest in women aged 41 to 45 and lowest in those aged 56 and older.

The study, which was published in the npj Women’s Health Journal, found that physical symptoms of perimenopause, such as hot flushes, sleep issues, excessive sweating, vaginal dryness, and low libido were more common in the those 51 to 55.

Everyone will experience menopause differently, and some will find it has a bigger impact on quality of life, relationships, and mental health than others will, so speak to your doctor if you're concerned.

What can help perimenopause symptoms?

• Exercise: Regular exercise can help relieve stress and improve sleep.
• Stop smoking: Smoking has been shown to increase the risk of early menopause and trigger hot flashes. It's also linked to an increased risk of heart disease and some types of cancer, which also naturally increase with age.
• Cut down on alcohol: Alcohol has also been linked to more severe menopause symptoms, like hot flashes and sleep disturbances.
• Find a relaxation technique that works for you: You can't meditate your way through perimenopause, but some relaxation techniques like yoga can help ease short-term anxiety and stress.

In the video, she said: "I do not crash diet, I don't go to the gym, I don't have a workout. I walk on the beach. Everything I do has balance. I self-regulate. So I have a good relationship with food and exercise."

Bethenny, 54, is known for her role on The Real Housewives of New York and her business and philanthropic work. These days, she lives close to the beach in Miami.

She credits her healthy attitude to diet and exercise, which "wasn't always that way", to the simple cardio routine of doing 10,000 steps. Outlets have also reported she throws in the occasional yoga workout class, but nothing too intense.

"The reason my body is natural is because the exercise I do and have always done for my body is natural," she said. "It's beautiful out, I'm gonna get up, I'm gonna do this for myself and give myself a beach walk."

She also revealed that she does this exercise most days, but it's not a constant in her life. "I'll go months without exercise and definitely days without doing anything, but I always come back to it. I have a good relationship with it, and I have a good relationship with food.

"It's the obsession, it's the extremes, it's the binging, it's the emotions, it's the noise. That is why we are struggling. And I want you to allow yourselves to have, and not beat yourselves up when you do indulge," she said.

"I want you to have a good relationship with food and exercise, and that doesn't mean being screamed at in a gym. It's healthier to just be healthy."

The star also revealed that she doesn't "do weights", contrary to what many people are speculating online, and reminded us about the power of a good make-up artist and lighting.

"No one looked like that two hours before the show," she said.

Years of research back up the Bethenny Frankel workout routine, and there are many reasons to walk regularly outside of weight loss and building muscle, though they are two big ones.

Other benefits of walking include a healthier heart and stronger bones, which can alleviate symptoms of menopause and lower the risk of conditions like osteoporosis. It's also good for our mental health, quelling feelings of anxiety and helping to boost concentration.

Walking on the beach, specifically, has its own benefits. As sand is harder to walk on than pavement or a treadmill, Bethenny will be working her lower-body muscles more, especially the quadriceps (thighs), glutes (buttocks), hamstrings (back of thigh), and calves.

She'll also need to focus on maintaining a strong core to stay upright on the shifting ground, making a beach walk one of the best core exercises as well.

What does Bethenny Frankel eat?

It's clear the star promotes eating a balanced diet, rich in fruits, vegetables, fibre, and protein.

Under the same video where the Bethenny Frankel workout routine was revealed, the star replied to a comment saying, "Either way, it's beefsteak tomato and cottage cheese for the summer" by saying "period" in agreement.

Elsewhere on TikTok, the star is seen making a "supermodel snack" of a seaweed wrap, avocado, lettuce, hot sauce, and turkey. She's made a video detailing her "healthy cauliflower steak dinner" with grilled chicken. These are all foods rich in healthy fats and protein-rich foods.

Bethenny Frankel's wellness tips

• Prioritise sleep: In an interview with Women's Health, the former Housewife said: "Sleep big character in my life, and the effort that I make to get sleep and the different things that I do to get sleep are militant"
• Deprioritise alcohol: On her Instagram account, Bethenny Frankel has been experimenting with sober curiosity by reviewing alcohol alternatives from various brands.
• Drink plenty of water: Bethenny was diagnosed with POTS (postural orthostatic tachycardia syndrome), a condition where your heart rate rises rapidly after sitting or lying down. Dehydration is a symptom, so she makes sure to stay well hydrated.
• Balance is key: In the video, she says, "I created the term 'food noise' and there's 'exercise noise'. It's inside your mind saying 'I was good', 'I was bad', 'I have to exercise tomorrow' because I wasn't good yesterday. I don't have that." The Bethenny Frankel workout routine is all about balance.

However, it wasn't until recently that I thought about the order in which I do my strength training and treadmill workouts (or outdoor runs). Should I do my cardio before or after weights? A new 12-week study, published in the Journal of Exercise Science and Fitness, looked at how exercise sessions done one after the other affected body composition, physical activity levels, fat loss, and muscular strength.

Participants were divided into three groups: weights then cardio, cardio then weights, and a control group who did no exercise. The results showed that both exercising groups saw improvements in their physical activity levels, body composition, bone density, and muscle strength. However, one had the edge slightly over the other.

Cardio before or after weights?

The group that did weight training followed by cardio showed the most "remarkable progress" in the study. They saw reductions in fat mass, increases in fitness markers like explosive strength, and they exercised more often.

The study looked at men between 18 and 30 years old, and not very many of them, so we can't take the researcher's word that this will work for everyone. However, it is a clear sign that doing your dumbbell gym workout or kettlebell workout before a treadmill session could be the way to get stronger and maintain muscle with fewer limits.

The reasoning behind it is simple, too. If you work hard on your cardio session, you'll have less energy for your weights session as the muscles will be fatigued.

Another study, published in the Journal of Strength and Conditioning Research, supports the researchers' conclusion. In this study, researchers found anaerobic exercise (short, intense bursts of activity) before strength training "impairs" the weights session by limiting endurance.

Do I need to do cardio and strength training?

To stay healthy, the NHS recommends adults do strength training at least two days a week, alongside 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise.

The guidelines also suggest spreading this exercise across four or five days, or exercising every day.

So, there's no need to choose between cardio vs weights. Both workouts also have unique benefits. Cardio is great for boosting your cardiovascular health, maintaining your mental health, improving your sleep quality, and lowering blood sugar levels. Even just walking 30 minutes a day can have a hugely positive impact.

Weight training also has similar benefits, but is especially good for women approaching menopause, when the decrease in oestrogen puts us at a higher risk of osteoporosis. Lifting weights can increase bone density and joint strength, which helps to avoid bone fractures and muscle injuries.

Both are some of the best exercises for longevity (along with Pilates and mobility exercises) and help reduce the risk of disease later in life.

Whether you do one or both of them is ultimately up to you. Everyone has a different fitness goal, and any exercise that gets your body moving and releases endorphins is a good thing.

Cardio doesn't have to be running or walking, either. Racquet sports like pickleball and Padel, rowing, paddleboarding, cycling, and even rollerblading all count.

Is 20 minutes of cardio enough after lifting weights?

If you do 20 minutes of intense cardio on four days of the week, that's enough. This meets the vigorous intensity exercise requirement and includes running, HIIT workouts, and faster walking, cycling, and swimming workouts.

Doing 20 minutes of moderate cardio (like walking, swimming, or cycling) every day works out to 140 minutes a week. Add 10 more minutes and you'll reap the benefits.

That being said, any cardio is better than none at all. If you can manage 20 minutes, start with that and work up.

There is another way to reap the benefits of cardio, though, without sacrificing time in the gym or risking muscle fatigue. This tip comes from Emily Servante, a personal trainer at Ultimate Performance.

She says: "If you’re weight training three times a week, my recommendations would be to try and hit a daily average of 10,000 steps a day. This will increase your daily calorie burn but is also very low in intensity, so it will not affect your recovery times."

As Dr Amir Khan, who is also woman&home's resident GP, says, hot flushes and night sweats are the "hallmark" of menopause. The symptoms that comes to mind when we think of what perimenopause feels like.

However, there's more to it than meets the eye, with a recent symptom report suggesting that 78% of women report sleep issues in menopause while 65% report hot flushes and night sweats respectively.

In the video, the doctor reveals the key changes happening in perimenopause that makes good sleep harder to come by - and what you can do about it.

Why you're not sleeping in perimenopause

1. Vasomotor symptoms

"These are the hot flushes and the night sweats," says the doctor. "They are the hallmarks of the menopause and are caused by fluctuating and declining oestrogen levels affecting the hypothalamus, which is the body's temperature regulator in the brain."

The sudden heat surges wake you up from sleep and can make it hard to sleep better, or even get off to sleep in the first place.

2. Changes in circadian rhythms

Circadian rhythms are the name for the body's internal clock, controlled by a cluster of cells in the hypothalamus. It helps control our sleep-wake cycle, hormone release, body temperature, and other vital bodily processes.

"Oestrogen and progesterone influence the brain's sleep-wake cycle. Decreased levels can lead to decreased production melatonin. That's the hormone that helps regulate sleep timing and quality, causing fragmented and lighter sleep," he says.

3. Increased anxiety

Mood disorders and increased anxiety in menopause could be getting in the way of good sleep.

"Menopause is linked to changes in neurotransmitters like serotonin and gaba, contributing to mood swings, anxiety, and even depression, all of which can make it difficult to initiate and maintain good sleep," says Dr Khan.

4. Nocturia

This is the proper name for needing to get up and use the bathroom in the middle of the night.

"Oestrogen decline affects the urine retract and bladder function, often causing increased frequency of urination at night, which interrupts sleep continuity," he says.

5. Sleep disordered breathing

Sleep disordered breathing includes conditions like sleep apnea, which can have longer-term health implications.

"Menopause is linked to weight gain and changes in the upper airway muscle tone, increasing the risk of obstructive sleep apnea," the doctor says. "This leads to repeated breathing interruptions during sleep, causing fatigue, and poor sleep quality."

What to do about sleep issues in menopause

Understanding the symptoms and why they are happening can help you "take targeted steps towards better sleep in menopause", says Dr Khan. "So please, speak to your GP about it."

In the meantime, if you're not sleeping in perimenopause, take a look at the following advice from the National Institute on Aging:

• Stick to a regular sleep schedule: Going to sleep at the same time every night and waking up in the morning at the same time can help your circadian rhythms get back to normal.
• Avoid naps: Sleeping in the late afternoon or evening can make it harder to sleep at night.
• Practice good sleep hygiene: A good bedtime routine and the right environment can make a big difference. That could mean reading a book before bed, rather than looking at our phone, listening to music, or having a bath if you're not sleeping in perimenopause.
• Keep your bedroom at the right temperature: Making sure your bedroom isn't too hot or too cold will help you sleep in the heat of the summer.
• Exercise regularly: Keep a regular exercise routine, but make sure you're not working out too close to bedtime, otherwise you might find it harder to fall asleep.
• Avoid large meals: Eating lots of food in the evening can prevent good sleep as the body is trying to digest the food while settling down for sleep.
• Avoid caffeine: Stay away from coffee, tea, and chocolate too late in the day.
• Avoid alcohol: While a glass of wine in the evening is tempting, even small amounts can make it harder to stay asleep.

While this type of ageing test isn't always accurate, mobility exercises are a good way to keep an eye on your mobility. "Over half of falls happen around the home, while one in three people over 60 will experience a fall every year," says Dr Punam Krishan. "By checking your balance with this simple test, you - and your loved ones - can rest easy."

The test will reveal how mobile you are and whether you should book an appointment with your GP to discuss potential mobility issues and how to prevent falls in the years to come.

What is the falling risk test?

The Timed Up and Go Test, as it’s called, is usually recommended to patients in later life, the doctor says, but it’s never too early to give it a try.

Here's how to do it:

• Sit down on a chair: "Preferably a dining chair rather than your comfy living room armchair," says Dr Krishan.
• Get up and walk: "Time how long it takes you to go from sitting to walking three metres before turning around and returning to your seated position in your chair," she says.
• Look at your time: "Take a look at your stopwatch or phone. If you've managed to take the test in less than 12 seconds, there's a good chance you have a low risk of falls."

However, she notes, "a score of 12 to 15 seconds-or longer-has been shown to indicate a higher risk of falls in older people, particularly."

If you get a higher score, make an appointment with your GP.

To get an accurate result, you need to make sure you don’t use your arms to stand up, and you shouldn’t run. "The obvious reason being that it would sway your results, but doing so could in itself lead to falls," she says.

Why does the test work?

The Timed Up and Go test measures mobility (how quickly you can move and change direction), dynamic balance (how well you maintain your balance while moving and turning around), and how well you can complete basic tasks. As all of these are needed to reduce the risk of falling, the test assesses your ability in all three.

Dr Punam Krishan joined forces with stairlift company Stannah as its resident health expert to give this advice and raise awareness of low mobility, and to reveal the signs we can spot in ourselves and others to ensure we stay safe in our homes as we get older.

How to prevent falls

To prevent falls later in life, it's a good idea to have a consistent exercise routine that can help improve your mobility, strength, and flexibility, says Kate Sheehan, an occupational therapist who also works with Stannah.

"It needn't be strenuous or break the bank. At-home exercise alone can reduce the risk of falls by nearly a quarter (22%). Consider exercises to improve flexibility, posture, and overall wellbeing," she says. This could be strength training, a Pilates workout at home, or some kind of walking workout. These are all among the best exercises for longevity in general.

You can also try these exercises:

• Heel-toe walk: Stand with your heels pressed into the wall, place your left foot in front of your right. Touching heel to toe, continue to walk putting one foot in front of the other. Try it for 20 steps or more if you can.
• Flamingo stand: From standing, put your weight on one leg and lift the opposite knee up. Hold this position for 10 to 15 seconds (or less if needed), shake out your legs. Swap to the other leg. Do this three times on each leg.
• Back leg raises: Move your weight onto your right foot and then slowly lift your left leg backwards as high as you can, while keeping your body upright. Hold the position for 5 seconds and then lower the leg. Do 10 repetitions and then swap to the other leg. You can use the back of a chair or a countertop to help keep your balance when doing this, if needed.
• Tree pose: If you do yoga for beginners, you’ll be familiar with this one. From standing, shift your weight to one leg. Lift the other and place the sole on your ankle, shin or thigh. Hold for as long as you can and then change legs, but avoid resting it on your knee as this can cause problems.

Tips to prevent falls

• Check your house for trip hazards such as loose carpets or rugs
• Use slip resistant mats in the bath and shower
• Keep the floor clutter free
• Check whether any medication you’re taking has side effects which may increase your fall risk
• Eat a healthy diet, stay hydrated and limit your alcohol intake
• Don’t stand up too quickly
• Use something heavy and stable to help you such as a table or sink
• Look after your feet by wearing suitable socks and shoes

A recent report by The Fawcett Society found that a third of women avoid going to the doctors because of embarrassment or anxiety, with almost two-thirds saying that their health problems are "not taken seriously" when they do.

Being a GP himself, Dr Amir Khan says it's a problem he's familiar with. He says women are often "told to ignore" common issues that deserve "proper medical attention".

"Hormonal imbalances in women can cause a number of symptoms that are often ignored or dismissed - I wouldn’t, and would always recommend getting them checked and managed," he said in the caption of the video.

Hormonal problem symptoms

1. Heavy or irregular periods

"If you're bleeding through your pads or tampons every hour, bleeding for more than seven days, or skipping periods altogether, don't ignore it," the doctor says.

"This could be a sign of endometriosis, adenomyosis, PCOS, thyroid issues, or even fibroids," he warns. "It's not just bad luck or something you should have to put up with."

Many women also experience heavy periods over 40 as a sign of early perimenopause, with a study published in the International Journal of Obstetrics & Gynaecology finding that 80% of women between 42 and 52 would consider their blood flow to be "heavy".

2. Persistent fatigue

While the doctor acknowledges that we all get tired sometimes, he says there's a difference between needing an early night and constantly feeling tired.

"If you feel wiped out despite sleeping well, it could be hormonal," he says. "Think low thyroid, low iron, B12 deficiency, or cortisol dysregulation from chronic stress."

He adds: "It's not laziness. It could be something serious."

3. Acne that won't go away

While we think of acne as a 'teenage' problem, or hope that it is anyway, many women experience the condition later on in life as well.

This can be normal, says Dr Khan, but it can also be a sign of a hormonal condition, especially if the problem is around the jaw line or chin area.

"Adult hormonal acne is real and often linked to high androgens like PCOS. It can also be triggered by perimenopause," he says.

"A good skin care routine won't fix it. This needs a hormonal workup."

4. Hair loss

There are many causes of hair loss in women, and there's a strong link between hair loss and menopause, so it's no surprise that it's also one of the symptoms of a hormonal issue.

However, it's very important to see your doctor if you are losing your hair, says Dr Khan. "Hair falling out in clumps or widening parting at the top of your head could point to thyroid imbalance, low iron levels, a scalp issue, or be menopause related," he says.

5. Mood swings

Mood swings, anxiety, or low libido are three more symptoms of a hormonal issue that you shouldn't ignore, says Dr Khan. While they can all seem 'normal' or be put down to a certain time of the month, there could be a bigger issue.

"Hormones don't just affect your periods, they affect your brain too. Oestrogen, progesterone, and testosterone all influence mood, motivation, and sex drive," he says.

"Sudden mood changes, PMS that floors you, or feeling completely disconnected from yourself - that's not just being hormonal, that's a medical issue."

Dr Amir Khan finished the video by urging women to take any of these symptoms to their doctor, who will "hopefully" listen to them.

Earlier this month, the doctor also shared five other general symptoms you should never ignore, including unexplained weight loss and chest pain.

In a new Instagram post demonstrating some of Jennifer's favourite Pvolve workout exercises, she was hard to miss in her rose pink sports bra. The colour is a striking one that brings so much fun to her otherwise super simple workout look of charcoal grey gym leggings and bare feet. It's a great black activewear alternative colour to consider this spring and summer.

With a v-shaped neckline, racerback, and thick, supportive straps, the bra style is ideal for the workouts Jen favours as it makes sure that you're comfortable, cool and secure as you exercise. Of course, it's also a super flattering style that frames the chest and the shoulders beautifully with its plunging shape. Of all the best sports bras, this style is certainly up there.

Shop Colourful Sports Bras

Whatever you decide to wear while exercising, woman&home's digital health editor Grace Walsh says you'll want to consider using equipment like Jen's. Of course, you can snap up her Sculpt Anywhere Travel Bundle by Pvolve, but there are plenty of more purse-friendly alternatives out there on the market that do exactly the same job and will go a long way in elevating any Pvolve workouts or at-home pilates exercises you try.

"Jennifer Aniston, who became an ambassador for Pvolve after discovering her love for the workout equipment, is so right when she says these pieces of exercise equipment are 'small but deadly'," says Grace. "Exercises like fire hydrants and these short kickbacks fire up large muscle groups in the lower body like the glutes, core, and hamstrings, while helping to maintain balance and stability."

Shop Jen's Workout Gear

Whether you're tiring of your favourite black gym leggings or looking to inject some colour into your workout wardrobe as we head into the sunnier months, why not go all out like Jen and opt for a bright and bold shade? The pink is so fun and looks stunning against her glowing, summer tan.

By opting for a pair of charcoal grey leggings, Jen immediately softened the look of her gym wear. A pair of black leggings would've looked great against the pink sports bra, but the contrast in stark, eye-catching colours would've created a completely different look. Instead, the grey tone gives a more relaxed feel that we love for low-impact workouts like pilates.

If you're heading out on a run or prefer to wear shoes while exercising, why not complement the bright colour by slipping into some matching colourful running shoes. Who says you can't look stylish while exercising?

While we know that going for an early morning walk can boost energy levels, this trick doesn't require you to leave your bed. It also doesn't cost any money and only takes 20 minutes.

The team at the University of Osaka used light-shielding curtains and motorised closing devices to examine how natural light exposure can affect sleeping participants.

The participants slept under three conditions: natural light for 20 minutes before waking up, natural light from dawn until waking, and no natural light before waking.

Writing in the Journal of Building and Environment, the scientists revealed that those who slept in the first two conditions (natural light for 20 minutes before waking up and natural light from dawn until waking) were less sleepy than those not exposed to natural light at all before waking up.

Participants' sleepiness, alertness and fatigue were then measured using an electrocardiogram (ECG), an electroencephalogram (EEG), and a survey.

However, they also found that those who slept with natural light from dawn may have been overexposed, which can disrupt sleep. So, 20 minutes of sunlight before waking was ideal.

Sunlight in the morning has been found in other studies to suppress melatonin (the sleep hormone) and increase cortisol. While cortisol gets a bad name, we need this stress hormone to feel more alert.

One reason why sunlight first thing may help you feel more awake is that it increases levels of this hormone, known as the cortisol-awakening response. Not having enough cortisol has been previously linked with fatigue.

With the popularity of sunrise alarm clocks in recent years, we've seen artificial light devices become a must-have for learning how to sleep better. These devices simulate sunshine for a more natural wake-up call, and studies have found they have benefits.

But, there's nothing quite like the real thing if you feel tired in the morning, as simply turning over or moving positions can lessen the effect of these devices. They work as they are placed at eye-level and have a strong directional light, the researchers said.

"Any involuntary movement of the user, such as turning over or shifting positions in bed, may lead to fluctuations in light exposure during sleep, potentially causing instability."

Sunlight outside, especially in the upcoming summer months, is much more reliable - and free, the researchers note.

How to use sunlight to stop feeling tired in the morning

If you don't live in a city centre, where artificial light from streetlamps may keep you awake or disrupt your sleep, and you go to bed when it's already dark outside, then you might like to leave your curtains open at night.

However, as the researchers found, exposure to light for too long before waking up can have a negative effect. This is why devices like light-shielding curtains or a timer on your blinds could be the way forward.

In the study, the participants slept in a university lab designed to look like a bedroom, with all windows shaded apart from the one facing east. Light-shielding curtains with a motorised device slowly pulled back the curtains.

Though they are not exactly the same as the ones used in the study, you can buy devices that automatically open your curtains at pre-set times from places like Amazon.

Other ways to feel less tired in the morning

• Create a better sleeping environment: As well as exposure to natural light 20 minutes before you wake up, it's a good idea to make sure your bedroom is at the right temperature (between 16 and 19.4 degrees Celsius (60-67°F), according to the Cleveland Clinic) and dark when you drift off.
• Get outside: If you can't manage 20 minutes of sunlight before you wake up, don't worry. There's plenty of evidence that getting outside for a walking workout or other mindful exercise has similar effects, reducing tiredness and fatigue.
• Avoid caffeine and exercise too close to bedtime: Caffeine and exercise both act as stimulants, raising your heart rate and getting you ready for activity, so they aren't the best for winding down and could be why you feel tired in the morning.
• Avoid alcohol late at night: It's best to stick to alcohol alternatives if you're looking for a late-night tipple. Alcohol is a sedative, so while it might be easier to fall asleep, sleep quality is disrupted.
• Prioritise magnesium-rich foods: Magnesium can reduce feelings of tiredness in the morning by improving the quality of your sleep and helping to deal with issues like insomnia and waking up too early, according to studies. You can take it as a supplement (but speak to your doctor first) or eat lots of foods rich in magnesium.

"I would say that every person aged over 40 should be checking their blood pressure regularly at home,” said Dr Khan, who is also woman&home's resident GP. "Good blood pressure improves blood flow to the brain, [reducing] the risk of dementia."

The doctor recommends using the blood pressure monitor to take readings a few times a week at different times of day, using the average for the best results. "Check your blood pressure maybe once or twice a week if it's normal. Sit down or relax for 30 minutes. Check it then. Do it morning and evening. Vary it throughout the week," he said.

"It's the average reading you're interested in, not just one-off readings," he noted. "And if your average readings are high, speak to your doctor about managing your blood pressure, but this could be a lifesaver."

Hypertension, or high blood pressure, is estimated to affect around one in three men and women in England, and the charity Blood Pressure UK estimates that over five million people don’t know they have it.

The condition has been labelled the “silent killer” as it has few symptoms but increases the risk of heart attack, stroke and vascular dementia.

The doctor has previously shared how to lower blood pressure with simple lifestyle changes and nutrition habits, including how beetroot juice can help. He said: "You can help keep your blood pressure healthy by stopping smoking, managing alcohol consumption, eating wholefoods, doing regular movement, sleeping well, and managing stress levels (easier said than done, I know)."

How to use a blood pressure monitor at home

• Sit quietly for 5 minutes before measuring, the doctor suggests.
• Rest your arm on a table at heart level
• Take 2 readings, 1 minute apart, morning and evening for 7 days
• Record the results and average them

If you’re unsure how to use the blood pressure monitor or interpret the results, you can ask a nurse or your GP, and always read the instructions that come with your device.

The doctor has previously said that any readings higher than 135-140/85-90 need to be looked at by a healthcare professional.

What's a normal blood pressure reading?

• Ideal: under 120/80 mm Hg
• High: 140/90 mmHg or more (or 135/85 mmHg if checking at home, the doctor wrote on Instagram)

What's the link between high blood pressure and dementia?

Evidence shows a strong link between high blood pressure and the risk of developing dementia, with studies demonstrating that those diagnosed with high blood pressure between 40 to 64 years old were more likely to develop the condition (vascular dementia in particular) in later life.

Alzheimer's Society says vascular dementia is the second most common type, after Alzheimer's disease. It's caused by a lack of blood flow to the brain, which starves the brain of oxygen and the nutrients it needs.

If you go and see a doctor with concerns about your memory, Dr Khan says it's likely they will run a couple of tests. "We would take a full history from you and perhaps run through a memory test," he said on the show. "And if we think you've scored highly enough, we'll look for other causes of memory issues like vitamin deficiencies. We might then refer you to a memory clinic, who then may go on to do scans and talk through treatment for dementia if that is what you're diagnosed with."

For Dame Helen Mirren, these habits included "little changes" to her lifestyle, such as a pivot to embracing ageing rather than fearing it. She says this attitude, coupled with regular exercise such as walking and yoga, have helped her continue to work and avoid too many serious health issues.

“Whatever you may think about ageing, it’s something we must all try to embrace rather than fear. It’s no secret that for many, getting older will come with its complications – specifically there will likely be aches and pains along the way, getting out and about and living as independently as we’re used to in our younger years may not be as easy to do," she said.

“This is why I’m supporting Age UK’s Act Now, Age Better campaign, they’re encouraging everyone in their 50s to make little changes now to help them later on in life," she said.

The exercise could be something as simple as "taking a short walk" or doing yoga - "which I still enjoy". It doesn't have to be a big upheaval to your lifestyle.

Dame Helen Mirren's 12-minute workout, developed by the Royal Canadian Air Force in the 1950s, went viral online a couple of months ago as a go-to exercise routine to do from home.

"It's never too late to start doing something, so why not give something a go while you're younger?" she said.

In its latest campaign, called Act Now, Age Better, the charity is urging people aged 50 to 65 to prepare for later life by keeping themselves as healthy and active as possible.

Age UK says: “While genetics influence how we age, our daily habits also play a crucial role. One in six deaths in the UK is linked to physical inactivity. That’s why making movement a part of our daily lives is so important.

“It’s an investment in the future – a bit like paying into a physical pension plan."

A poll by Age UK found that 47% of 50 to 65-year-olds don’t think they do enough exercise. Some 22% said health issues prevented them from doing exercise, while 19% said feeling unfit was a barrier, according to the Kantar survey of 2,100 UK adults.

Finding time to exercise can also be a problem for many people in this age range with work commitments, children to look after still and other responsibilities taking up a lot of time and mental and physical energy. That's why it can be a good idea to focus on smaller habits and the best exercises for longevity, like walking and yoga.

The charity says exercise lowers dementia risk, reduces cardiovascular disease risk, improves balance, and reduces the risk of type 2 diabetes by boosting your metabolism.

It's entirely possible to do yoga at home or settle into a short walking routine - like going for an early morning walk or a walk after lunch - but you can also reap the ageing benefits of exercise from other types of activity, so do what you enjoy.

As Paul Farmer, chief executive at the charity, said: "Evidence shows that being more physically active, in whatever way works for us, and within our own capabilities, is great for our physical and mental health.

“Even a small amount of movement can make a big difference.

“Making regular physical activity a key part of our routine is one of the best ways to stay well and therefore sustain our health, wellbeing and independence in later life.”

While we know that pulling on our walking shoes and walking as a workout is good for us, Dr Kayat said there's evidence that slow walking can help shift belly fat more effectively than faster-paced walking for those who are overweight.

“Lots of people think you have to be sweaty and breathless in order for exercise to be good for you. There are studies that show slow and steady still wins the race,” she explained.

The evidence is a study by the University of Michigan, which looked at overweight postmenopausal women and the impact of their walking pace on weight loss.

The participants were split into two groups. One walked at a pace of 5.5 kmph (3.4mph) and the other at 6.6 kmph (4.1mph). Both groups had to walk for 4.8km (3 miles), four times a week, for 30 weeks. The distance took the slow group an average of 54 minutes to complete each time and 44 minutes for the faster group.

"Slow walkers actually burnt more fat overall, including from around their belly area and that it was especially significant in those who were already more overweight to start with," said Dr Kayat.

The study also found that the slow walkers lost a significant percentage of their total body fat progressively over the 30 weeks.

Why does slow walking help with losing belly fat?

The researchers point out that those in the slow walking group exercised for longer at a lower intensity. They would have burned more calories as a result.

Dr Kayat, who has a degree in physiology from King's College London, also said: "When you exercise at a lower intensity, the body relies on fat as its main source of energy, whereas when you exercise at a higher intensity, we use carbohydrates as the main source. Belly fat can be targeted a bit more in that slow and steady [pace]."

Those who are overweight also find it easier to burn calories than those of a lighter weight.

This is great news for those who love all the other benefits of walking and want to do some walking for weight loss. However, the key is exercising for longer at a lower intensity if you're overweight, rather than doing a specific type of exercise. You could also cycle, swim, paddle, or do Pilates and reap the same results.

There are many benefits to higher-intensity exercise (i.e. faster walking) as well. As Dr Kayat points out, this faster group had improved cardiovascular and respiratory fitness, which boosts heart and lung health.

"I think there's a role for both forms of exercise, but certainly if [losing belly fat] is what your aim is, then [slow walking] can be helpful," she said.

How long should you slow walk for to lose belly fat?

In the study the doctor talks about above, the participants walked 4.8km at a pace of 5.5km/h, four days a week. That's about an hour and a half of walking each time.

According to the NHS guidance on exercise, we should be doing 150 minutes of moderate-intensity exercise every week. That's exercise where you feel a little out of breath, but can still hold a conversation.

Along with slow walking, it's good to incorporate other types of exercise into your routine to hit this goal, like strength training or higher-intensity cardio, such as racket sports, running, cycling, or swimming.

Benefits of slow walking

• Helps stop bone mineral loss: The study also found that both types of walking - slower and faster - helped participants reduce the rate at which they lost bone density. As this is very common in menopause, it's a great benefit to slow walking.
• Lower impact: A slower walk will be less intense on the hips, knees, and ankles, making it a great option for those who are very overweight and/or have mobility issues.
• Helps with exercise recovery: If you're doing other types of exercise, a slow walk can be the perfect tonic to help your muscles unwind between sessions as it promotes blood flow in the same way that stretches for runners would.
• Good for mental health: Any exercise can help your brain unwind and lower your stress levels. Slow walking is one type.
• Easy to fit into your schedule: Slow walking, unlike more intense cardio exercise, is easier to fit into a routine. You won't be getting sweaty and need to change after your workout, and you don't have to set aside dedicated time.

How to add more slow walking into your routine

• Make it part of your routine: An early morning walk before work is a great way to start the day, and a walk after lunch helps you digest food and mentally refocus in the afternoon. If you can't squeeze that in, try small bursts of walking, like up and down the stairs a few times a day.
• Distract yourself: If you find walking boring, listen to music or a podcast. It's a great way to distract yourself.
• Don't aim for 10,000 steps: While we’re often told that 10,000 steps is the magic number we should be doing, research has shown that a smaller amount will still do us good. Research from Johns Hopkins University School of Medicine and the Medical University of Lodz found that walking a minimum of 3,867 steps a day can reduce the risk of premature death from all causes, with as few as 2,337 steps found to be beneficial enough to reduce the risk of cardiovascular disease.
• Mix up your workouts: Strength training has been called one of the "ideal" exercises for weight loss. So, mix up your workouts by learning how to do a plank, including a dumbbell session into your routine, or a quick full-body resistance band workout. As weight loss can impact muscle mass, it's important to strengthen them.

A new study on exercise motivation may have the answer for those struggling to stay dedicated to a routine, after finding that participants were more committed to exercise after monitoring their steps via a walking app and engaging in some mindfulness practices.

The benefits of using a fitness tracker have been well recorded, but this research is the first to study the combined role of digital intervention and mindfulness training on behaviour change.

All the participants in the study, led by the University of Bath, were English adults not meeting the recommended activity levels. This is 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise, per the NHS.

The study participants were asked to aim for 8,000 steps a day using a basic step tracker for 30 days. Half of them were also asked to follow a mindfulness routine via another app, which involved short practices focused on body awareness, movement, and exercise.

Overall, the half that tracked their steps and engaged in mindfulness practices were found to have higher activity levels than those who only tracked their steps, by 76 minutes.

However, both groups started exercising more, so even simply counting your steps has been shown to boost exercise motivation.

The participants who tracked their steps and followed the mindfulness practices also reported a significantly "stronger" intention to keep up their exercise routine.

"Even short-term mindfulness training combined with step-tracking can make people want to move more, which could have lasting benefits,” said Dr Masha Remskar, the lead researcher from the Department of Psychology at the University of Bath.

“Helping people build that internal drive towards behaviour is essential - especially at a time when many people are struggling to stay active.”

The study didn't reveal what type of exercise the two habits motivated participants to do, but tracking your way to at least 8,000 steps could certainly be the push many of us need to head out on an early morning walk or try and get 10,000 steps in at home.

How to track your steps for exercise motivation

There's plenty of benefit to getting kitted out with a fitness tracker (like one of the best Fitbits), but the good news is, you don't need them to boost your exercise motivation, according to the study. In 2025, many apps you need to count your steps are either free to download or already installed on your phone.

As woman&home's digital health editor, I'd recommend the StepsApp Pedometer, which is completely free to use if you just want to track your steps, though it does have a paid-for option for more features.

Mindfulness apps to download

One of the best meditation apps can help boost your exercise motivation, the study reveals. While the research doesn't reveal which mindfulness training the participants did specifically, there are plenty out there that you can download for free.

Here are a few of my favourites:

• Insight Timer: This app has a huge library of guided meditations, mindfulness exercises, music, and teacher-led classes, all focused on community and relaxation.
• Calm: While the app does have lots of content that requires a subscription, you can make the most of many meditations, sleep stories, and breathing exercises without one.
• Smiling Mind: Smiling Mind is designed for adults and children alike. It's underpinned by science and encourages users to build a routine around the sessions.

They did these exercises for just five minutes, but did them every day. In four weeks, all participants showed a "significant" improvement in muscle strength, endurance, and flexibility, along with a drop in heart rate after exercise. While the drop was small, it shows the group recovered quicker after the program, pointing to improved heart health.

Importantly, the participants also reported better mental health, with a boosted mood among the perks listed after daily strength training.

What was the 5-minute workout?

The study, conducted by Edith Cowan University (ECU) in Australia, arranged a program of bodyweight strength training exercises that included:

• Chair squats
• Chair reclines
• Wall push-ups
• Heel drops

The participants did 10 repetitions of each exercise, focusing on the "eccentric". The eccentric is part of the movement where the muscles are in the lengthened position. So, for example, they were encouraged to squat down on the chair slowly. Here, the front thigh muscles are lengthened while supporting their body weight, stretching and strengthening the muscles.

After looking at the results, one of the study's lead authors, Professor Ken Nosaka, said: "The results highlighted that eccentric exercises are very effective in improving fitness. This type of exercise is also more accessible to most people, as it makes use of body weight and eliminates the need to go to a gym."

It's true. As bodyweight exercises don't require equipment like dumbbells, barbells, or kettlebells, you can do them at home, or pretty much anywhere.

Is a 5-minute workout enough?

Most health institutions, including the NHS, recommend 150 minutes of exercise a week. If you do no other exercise, you're only going to hit 35 minutes, which is nowhere near enough.

However, short-duration exercise (like the Meredith Shirk 7-minute workout) is popular for a reason, and the study still offers useful results. "The guidelines are for 150 minutes a week of exercise," agrees the professor. "But that figure can often discourage people, especially if they are just starting out. Using five minutes a day as a starting point and building on that, would allow people to see more results."

He adds: "Every muscle contraction counts, but you need at least ten contractions for each exercise in order to gain some results."

Benefits of a 5-minute workout

• Good for cardiovascular health: As the study showed, participants were able to recover quicker over the four weeks after their exercises, suggesting that even a 5-minute workout can boost cardiovascular health.
• Improves bone density and muscle mass: In menopause, bone density and muscle mass start to decline as our oestrogen levels do. It's great news that a quick chair workout can help prevent this.
• Boosts mental wellbeing: The mental benefits of exercise snacking (quick bursts of exercise spread over the day) have been backed up by studies, and this is another one on that list. Looking to boost your mood? Do some squats.
• Convenient: There's no denying that a 5-minute workout is more convenient than even a 10-minute workout, let alone an hour in the gym. For those living a busy life, it could be the difference between exercising and not.
• Can help with consistency: "Performing exercises regularly is very important, particularly as people get older, as it lowers the risk of chronic disease, injury, fatigue and helps with mental health," says Professor Nosaka. A five-minute workout is easy to stick to, requiring very little time out of your day, and doable from home, helping you to be more consistent.

According to research, led by Co-Op Health, it's as many as two in three UK adults. One in six of us has also put off making an appointment over eight times before finally picking up the phone, with two in five not feeling the problem was 'bad' enough to warrant a visit to the doctor's.

But there are some symptoms you should never ignore, says Dr Amir Khan, though they're often nothing to worry about.

"People often ask me what a patient's most worrying symptom might be, and it's a hard question to answer as symptoms have so many potential causes. More often than not, they turn out to be okay once investigated," he says in a video shared to Instagram.

Symptoms you should never ignore

1. Unexplained weight loss

The doctor warns that if you're "dropping pounds without changing your diet or exercise routine", then you should make an appointment to see your doctor.

"It could be linked to things like type 2 diabetes, thyroid disease, digestive disorders, or even some cancers," he says. "Always worth getting checked out. We might do some blood [tests] and an examination. Come and speak to us."

2. Persistent fatigue

Keep trying to sleep better but still feeling tired all the time? It's time to see your doctor. "Don't just push through it," says Dr Khan.

"If you're constantly exhausted, even after a full night's sleep, it could be a sign of something more serious going on," he says. "It could be iron deficiency (anaemia), chronic fatigue syndrome, thyroid disorders, or even heart disease, or something more sinister."

3. Blood where it shouldn't be

"Seeing blood in your urine, stools, or when coughing can be alarming, but it can also have a very innocent," he says. "Things like piles or infection can be the cause but it could also point to certain cancers."

With unexplained bleeding, it's better to go to your doctor sooner rather than later, he adds, so don't put off booking an appointment.

4. Lumps or bumps

A new or changing lump or bump can be a sign of serious conditions like cancer, but much like the other symptoms you should never ignore on Dr Khan's list, they can have an innocent explanation too.

However, "any [lump or bump] that's changing in size, shape, or feel should be checked," the doctor warns. "This includes breast lumps, testicular lumps, or swollen glands. Early detection saves lives."

5. Chest pain or shortness of breath

"Don't assume it's just anxiety or indigestion," warns Dr Khan. "Chest pain or breathlessness, especially if it comes on suddenly or with exertion, could be a sign of a heart attack, pulmonary embolism, or even a silent heart condition."

If you're experiencing the symptoms of a heart attack or having an emergency, always seek immediate help and dial 999. Contrary to popular belief, the signs of a heart attack in women are the same as in men and, according to the NHS, include:

• Chest pain - a feeling of pressure, heaviness, tightness or squeezing across your chest
• Pain in other parts of the body - it can feel as if the pain is spreading from your chest to your arms (usually the left arm, but it can affect both arms), jaw, neck, back and tummy
• Feeling lightheaded or dizzy
• Sweating
• Shortness of breath
• Feeling sick (nausea) or being sick (vomiting)
• an overwhelming feeling of anxiety (similar to a panic attack)
• Coughing or wheezing

"Remember, they're often benign and innocent causes for these symptoms, so don't worry too much. Just come and speak to us and let us do some investigating," the doctor says.

We all want to find ways you can practise self-care every day, but not all of the advice we see to do so are the easiest to fit into busy schedules. Which is why Cat Deeley's simple approach has become one of our favourite celebrity-approved self-care habits.

Speaking to Harpers Bazaar, she said, "I don't like the fact that women are force-fed wellness. I don't think it's a ‘one size fits all’ thing.

"I think you have to find exactly what suits you – and quiet the external voices. We’re pushed these different regimes that are incredibly complicated, incredibly time-consuming, and incredibly expensive, but fundamentally we're set up to fail ­– because you can't do it all.”

But you can do some of it, and Cat's a big believer in taking at least some time to fit in energy-boosting exercise - and some pampering too - to keep her feeling at her best.

In what she calls 'little pockets of time', she might indulge in some skincare, an at-home yoga workout or go for a session in an infrared sauna, which she says helps to 'soothes any aches and pains.'

woman&home digital health editor Grace Walsh is a big advocate for Cat's zero-pressure approach to self-care, especially when it comes to her exercising - and says it's backed up by science too. "Feeling pressured to exercise when you don't want to is a sure-fire way to break a habit and drop a routine," Grace explains.

"That's why I love exercise snacks, which is similar to what Cat's describing here. These are short moments - no longer than 10 minutes - throughout the day where you can squeeze in a bit of mindful movement. That could be practising balancing on one leg while the kettle boils, or doing two trips up the stairs instead of one. Research shows it works wonders for health."

When it comes to her workouts, Cat has a favourite style she's found makes finding time for exercise less daunting and more beneficial for her.

"If I do a heavy workout, I feel terrible for about two days and can't walk up and down stairs," she said. "Yoga really works for me because you have to concentrate on your breathing and your movement at the same time, so it stops my brain from going a million miles an hour."

Other staple self-care moments for her include doing cryotherapy, which is a celebrity-approved skin treatment that involves using cold temperatures to help combat skin concerns like fine lines, puffiness, hyperpigmentation and large pores. Doing this at home whenever you get a free moment is a breeze thanks to tech like the best red light therapy devices, like the Shark CryoGlow LED Mask, and there are plenty of purse-friendly alternatives like at-home ice rollers too.

One self-care step Cat is particularly committed to is her morning skincare routine, which she always finishes by applying SPF to protect her skin from sun damage.

"I was terrible at using SPF when I was younger. It wasn't as ingrained in my psyche as it is now," she said.

“I'll start with skincare," Cat said of her morning routine, "using the Ella & Jo Brighten & Glow Exfoliating Cleanser, then apply the Hydrating Hyaluronic Serum onto my face, neck and décolletage, and then the Plump & Protect Hydrating Day Cream with SPF30 over my face, neck, chest, ears and hands."

Shop Cat Deeley's Skincare Routine

Then, no matter how hectic the rest of Cat's day is, whether she's managed to fit in a full workout or just done a few quick movements to energise herself, she's already had her pampering moment and can feel good that she's shown herself some love.

If you're struggling with menopause symptoms, someone has also probably suggested you get into icey water to quell symptoms like hot flushes and night sweats.

Well, for women, the benefits of cold plunging may not be as lucrative as they're made out to be. Like most studies, the research on ice bathing and cold plunging has been done on men.

Are ice baths good for you?

Dr Stacey Sims, an exercise physiologist, nutrition scientist, and longevity expert, says women have a very different reaction to the extreme cold.

On an episode of the Science & Soul podcast with host Dr Kristen Holmes, the researcher called the "intense" trend a "fad" and revealed that women may not benefit from an icy dip as much as men.

"When women get into ice, it is such a strong stress and a severe vasoconstriction that the body goes into that sympathetic drive, and women don't start to shiver," she says.

Shivering is how our bodies warm up and deal with the cold. It increases our metabolic rate and calorie burn, which can help improve glucose tolerance, fat metabolism, and other cited benefits of cold plunging.

"[Women] just have this incredible stress, and the body is like 'ahhhh'. So, from a physiological and metabolic standpoint, there is no benefit to being in cold. Like ice cold," she says.

Dr Stacy Sims is an internationally recognised researcher who has spent decades studying how exercise, nutrition and medicine affect women. She's known for her mantra, "Women are not small men", and regularly shares insights on Instagram into the benefits of strength training for women.

As much as thousands of women swear by cold plunging to ease a plethora of symptoms, as many (if not more) would rather do literally anything else. For those who enjoy it, continue as you like. For those who baulk at the concept of getting into water with iceles floating on the top, this is a reason to stay away.

Dr Stacey Sims does stand by the benefits of cold water swimming, though - provided you don't have to crack any ice. She says that once you reach higher temperatures (but still pretty chilly) of about 15 to 16 degrees Celsius, "we will see that women get in [the plunge/bath], vasoconstrict, and then shiver".

"When you start shivering, that's when you start to have your metabolic effects, the positive metabolic outcomes. Ice is way too cold," she says.

The average outdoor, unheated pool in the UK is about 20 degrees Celsius in April, so the recommendation is even colder than that.

What about saunas?

On the other end of the spectrum, we have saunas. While these have been around for hundreds of years, they've joined the cold plunge as a 'must-do' wellness habit. Are they all they're cracked up to be for women?

It turns out, yes, according to Dr Stacey Sims. "Women do better in the heat. When we look at sauna exposure, women can tolerate heat a lot more than men. A woman can sit in there, sit up high, 20 minutes or so, not sweating yet, absorbing heat, vasodilate, it's great," she told Mel Robbins on an episode of her podcast.

"We're heating ourselves, our body's responding to it by something we call 'heat shock protein responses'. So these little proteins that will uncouple and then re-couple and be better for it. It's creating a whole cellular change," she says.

The muscle changes with this, and it's better able to use glucose and fat, she says. "We're also increasing blood flow to the brain, improving our blood vessels so they respond to constriction and dilation a lot faster, which is important as we get older and hit perimenopause and start having blood pressure problems," Dr Sims notes. This is why a sauna is the go-to for many people after going to the gym, as it can help with recovery.

"It also allows us to hit higher temperatures on the outside", she adds, making a trip to the sauna a good way to acclimatise to warmer temperatures.

As the TV chef revealed in a new Instagram video, she doesn't often share personal details online. But after learning about this simple exercise that can be done in less than a minute, she felt she should gift it to her followers as it was gifted to her.

"This is [for] when you've got anxiety or your mind is racing," she explained in the upload, in which she can be seen surrounded by lush green forest. "Let me guide you through it and follow what I say."

To start, make sure you've got just a moment to yourself where you can be quiet, ideally sitting down somewhere you won't be interrupted, and hold out your hand in front of you.

Clodagh says, "I want you to look into the palm of your hand and I want you to imagine yourself as a child. A beautiful, young, innocent child in the palm of your hand."

"I want you to tell that child how much you love them. You love them more than anything in this whole world. They are so beautiful and everything is going to be okay. Don't worry little child," she adds.

Explaining that it can be said out loud or in your head, Clodagh continues, "I want you to take all that love you have in the palm of your hand and I want you to place it against your heart. Then, following me, I want you to close your eyes and breathe in for four seconds, hold for four, and slowly breathe out for eight."

The breathing exercise alone is one of the best ways to reduce stress and Clodagh's sentimental and heartwarming practice is a great place to start in discovering your inner child.

Grace Walsh, Digital Health Editor at woman&home, is a fan of Clodagh's gentle approach to wellbeing and says that her routine is "proof of how a little goes a long way".

Grace adds, "You don't need to meditate for more than 10 minutes to reap the benefits, even if you have zero experience with the practice, according to a study by the Universities of Bath and Southampton. The researchers found that even 10 minutes of daily mindfulness can improve wellbeing and motivate people to improve their lifestyle with healthier exercise, nutrition, and sleep habits.

"Clodagh mentions Calm, which is a great meditation app. I also like Headspace as an alternative. You don't technically need any apps to meditate but if you're new to the practice, I'd recommend following a guided meditation to help you focus your thoughts."

The newest study on the topic came out very recently. Researchers from Yangzhou University in China and Waseda University in Japan looked at almost 14,000 US adults' health data, dividing them up into groups based on weekly activity levels.

When compared with the group who were labelled as 'inactive', those who did any amount of "vigorous intensity physical activity" every week had lower levels of anxiety. But the group who exercised only once or twice a week, labelled 'weekend warriors', had the biggest difference. Anxiety levels in this group were 35% lower than the group that did no exercise at all, marking a significant change in mental wellbeing.

The study only looks at a small amount of time, so we can't call out a cause and effect. It also doesn't look at the other benefits of exercise and the exercise frequency was self-reported, so it may not be totally accurate. However, the results show that even a small amount of exercise is worth doing, especially if you're looking to reap benefits for your mental health.

So, if you've put off a walk after lunch on a Sunday or trying a new hobby, like badminton for beginners, because you can only commit to weekends, now's the time to change your routine.

"The weekend warrior pattern may represent a time-efficient and health-promoting alternative for individuals seeking the benefits of physical activity within the constraints of a busy lifestyle," the researchers wrote in their paper, which was published in BMC Psychiatry.

They add that factors like gender, age, marital status, and sleep duration, among others, didn't influence the change either. So no matter who you are, you can benefit from getting outdoors even just once a week.

Vigorous intensity exercise includes any movement where you're out of breath and sweating, struggling to maintain a conversation. That includes exercises like walking, running, bodyweight exercises, cycling, swimming, and many more popular workouts.

Are weekend workouts effective?

This new study adds to the growing research finding that even a little exercise goes a long way. Last year, a study published in the Circulation Journal examined health data from nearly 90,000 people in the UK Biobank project and found that the 'weekend warriors' had a lower risk of developing more than 200 diseases - including diabetes, high blood pressure, and kidney disease - compared to those who were completely inactive.

The researchers found that the short bursts of exercise weekend warriors tend to prefer were just as effective at reducing the risk of diseases like diabetes, high blood pressure, and kidney disease as workouts spread through the week. Studies linked with Loughborough University and Universidade Federal de São Paulo had similar findings.

So, if you're looking for the best exercise for longevity, a weekly hike or run could be the answer.

If you're looking to do strength training to maintain or build muscle, studies are very clear on how often you should lift weights for this goal - and it's more than once a week ideally. However, provided you can do the same amount of work in one session, a study in the Sports Science Journal says once a week can make a difference.

How long should you exercise for at the weekend?

In all the studies, researchers point out that it's not the number of times a week people exercised that really mattered, but how long they exercised for. At minimum, the studies above recommend 75 minutes of vigorous intensity exercise with the ideal being 150 minutes or more.

The NHS recommends that everyone does 75 minutes of "vigorous" exercise every week to stay healthy - or 150 minutes of "moderate" exercise, which is less intense.

If you can fit weekend exercise into your routine, you'll reap the same benefits as those who work out multiple times a week, the studies suggest.

What's the best weekend exercise?

The best exercise will always been the one you enjoy the most. If you don't like running or swimming, you're not going to want to suddenly do it even once a week - especially if you're strapped for time. So, find something you enjoy.

That being said, the studies do specify that "vigorous intensity exercise" is most beneficial. You'll know you're doing that when you're at 70% to 85% of your maximum heart rate (220 minus your age).

Here are some exercises to consider:

• Hiking, preferable uphill
• Racket sports, like padel or pickleball for beginners
• Running, at a challenging pace
• Cycling, either indoors or outdoors
• Swimming, at a speed that feels challenging

In fact, adding more cholesterol to your body is like "adding sand to a beach", he says. "It's just not needed."

Too much cholesterol can cause "fatty material to build up on the inside of your artery walls, and that can increase your risk of heart disease and strokes," he says.

There are things outside of our control when it comes to our cholesterol levels, such as family history, age, and genetics, but a couple of simple changes can help keep your levels healthy, such as including more cholesterol-lowering foods in your diet. Of course, the doctor warns, "you should always take medication as prescribed".

How to keep your cholesterol levels healthy

1. Choose healthy fats

The doctor says there's no need to completely eliminate fats if you're looking to lower your cholesterol levels naturally or keep them healthy. Instead, look to swap out trans fats and saturated fats with monounsaturated ones and omega-3 fatty acids.

Foods rich in 'healthy' monounsaturated fats include:

• Olive oil
• Nuts
• Avocados
• Oily fish like salmon, mackerel, and tuna
• Walnuts
• Chia seeds

"Trans fats are found in things like margarines, pastries, microwave popcorn, and many fast foods," he notes. They are also found in many ultra-processed foods.

2. Make friends with fibre

You might have heard that getting more fibre in your diet is essential for staying full throughout the day and for better gut health. It's also a winner for keeping your cholestrol levels healthy.

"Make friends with fibre, especially soluable fibre, which forms a gel-like substance in your gut and can reduce fat absorption", says Dr Khan.

Foods rich in soluble fibre include:

• Oats
• Beans
• Lentils
• Seeds
• Vegetables

3. Move regularly

"Move regularly and maintain a healthy weight" to keep your cholesterol levels healthy, the doctor says.

"Regular movement, whatever that looks like for you, has been shown to reduce harmful fats and increase beneficial ones in our body," he says.

That doesn't necessarily mean exercising for hours on end. Research published in the Sports Medicine Journal shows that walking for 30 minutes, three times a week, is enough to raise the 'good' cholesterol (HDL) and lower levels of 'bad' cholesterol (LDL).

The NHS recommends 150 minutes of moderate-intensity exercise every week to stay healthy. That's movement where you're a little out of breath and sweating but can still hold a conversation.

"Find something you enjoy doing...and do it regularly," advises Dr Khan.

4. Stop smoking

We know that smoking is harmful to us. The impact it has on our cholesterol levels is another reason to quit, says Dr Khan.

"Smoking causes an increase in harmful fats, causes cholesterol to build up on your arteries and hardens your arteries, all of which are a recipe for heart attacks and strokes," he says.

"There are lots of free smoking cessation clinics available on the NHS, so speak to someone at your GP surgery."

5. Think about plants

And in particular, "something called plant sterols and stanols. These have similar chemical structures to actual cholesterol and can block the absorption of cholesterol from your gut, so you end up pooing it out instead," he says.

"They are found in small quantities in things like fruit, vegetables, and nuts, but to get the recommended amount, which is around two and a half grams per day, you need to consume foods that have been fortified with them, such as certain yogurts and spreads," says Dr Khan. "But, as always, as part of a balanced diet."

We’re all well aware of the impact of too much refined sugar in our diets, but that doesn’t stop us from craving it. It's very normal to reach for a sweet treat during a mid-afternoon energy slump as our blood sugar levels dip naturally after lunch, or at certain times of the month when our hormones are in flux.

Sure, we know we should have high-protein foods and fibre-rich snacks but a chocolate biscuit or packet of sweets seems like a more appealing short-term fix.

Dr Amir Khan, GP and a frequent guest on ITV's Lorraine, took to Instagram recently to share his advice on kicking refined sugar cravings "as someone who likes and enjoys a sweet treat every now and then".

How to stop sugar cravings

1. Eat more protein, fibre, and healthy fats

If you’re eating a good amount of protein (15 to 30g per meal) and fibre at meal times, you shouldn’t feel hungry in between so you're less likely to fancy a snack. Dr Khan says foods like oily fish, lean chicken, eggs, nuts, Greek yoghurt and avocados will “stabilise your blood sugars, keep you fuller for longer and reduce cravings”.

Planning your meals at the start of the week will also help make sure you’re eating balanced meals that fill you up and provide you with the energy you need for your day.

Skipping meals or not having breakfast can cause your blood sugar to drop, leading to sugar cravings in the afternoon or evening, so eating regular meals is important.

2. Stay hydrated

Dehydration can lead to sugar cravings as your body is looking for an energy source to keep it functioning. "I know it can sound simple, but dehydration can feel like hunger," says Dr Khan.

This doesn't mean replacing food with water or other drinks - you may also just be hungry - but it's something to consider.

The NHS recommends 6-8 glasses of fluid every day, but fizzy drinks, alcohol and caffeine should be limited. Dr Khan also recommends eating hydrating foods like melons and apples to keep your hydration levels up throughout the day.

If you usually drink lots of fizzy drinks, Dr Khan suggests drinking sparkling water with some cut-up fruit instead.

3. Manage your stress levels

Our cortisol levels rise when we're stressed, which can lead to sugar cravings. We might feel like we need more energy to cope with whatever is stressing us out or to lift our mood, making a sugary snack particularly appealing.

But Dr Khan says there are plenty of other ways of managing stress and lowering your cortisol levels. He suggests trying “breathing, meditation, exercise and nature walks and hobbies you enjoy”.

Stress can have a huge impact on our bodies; from sleep to mood and diet so learning ways to manage it can really help improve your overall health.

4. Get plenty of sleep

When we’re tired and our energy levels are depleted, sugar might feel like a quick and easy thing to put into our bodies to help with this. However, this is only going to be a short-term fix, says Dr Khan.

A lack of sleep can increase your levels of the hunger hormone ghrelin, leading to sugar cravings, he explains. Instead, learn how to sleep better with a solid bedtime routine, aiming for six to eight hours of sleep a night.

5. Make some simple switches

We live in a time when the supermarket shelves are stacked full of sugary foods which are tempting, yet contain little to zero nutritional value. Dr Khan says if you know of some delicious switches, you’ll be able to keep the sugar cravings at bay.

“Fruit with nut butter is a good alternative to highly processed sugary food,” he says, along with dates with peanut butter, apple with almond butter, Greek yoghurt with berries, and 70% dark chocolate as good alternatives for snacks.

The more understanding we have of the causes of our sugar cravings, the more we can do to change small things in our lives to make them less of an issue. Of course, a sweet treat now and again isn’t going to do much harm if you have a balanced diet otherwise and make healthy lifestyle choices like exercising regularly and sleeping well.

Sleep is probably one of the most discussed issues among women of our age. We’re not getting enough of it, it’s disrupted, and we feel constantly tired, always wondering how to sleep better. I’ve tried many things, from using magnesium oil on my feet to changing my exercise routine to reduce my cortisol levels. I still feel tired most days.

Being tired does seem to be part and parcel of our daily lives, but as we go through perimenopause, sleep issues can start to get worse. This might be because of hot flashes, insomnia, or anxiety - or diet. If you’re not eating the right foods to fuel your body, you’ll be tired during the day. This could lead to cravings for high-carbohydrate foods or sugary foods, which will be a short-term energy boost but may stop you from sleeping at night, creating a cycle of poor sleep.

Researchers in Japan have looked at which foods we should be eating to get the most from our time in bed. After examining data from sleep and diet tracking apps for almost 5,000 people, they found that those who followed diets rich in protein and fibre slept longer compared to those eating high-calorie, fatty foods. "Greater total energy, fat, and sodium intakes were associated with shorter total sleep time, whereas greater protein and dietary fiber intakes were linked to longer total sleep time," the researchers wrote in the Journal of Medical Internet Research.

They also found that people who eat more fibre fall asleep quicker and wake up fewer times during the night. The scientists admitted that the differences weren’t huge, but the participants who ate the most protein averaged over a quarter of an hour more sleep per night.

Eating high-protein foods is thought to increase our body’s production of serotonin and melatonin, two hormones we need to regulate sleep, with another study in the Nutrients Journal saying that “a balanced diet rich in plant-based foods enhances the production” of sleep-regulating hormones.

Researchers also believe that fibre and its impact on our gut bacteria may also have the same effect. “Imbalances in microbiota composition may be associated with the onset of sleep disorders as well as other chronic conditions, including obesity, cardiovascular diseases, and mental disorders," the study says.

Eating a good amount of fibre will also keep you fuller for longer, which may prevent any nighttime hunger pangs from waking you up.

One limitation of the new study is that we don’t have any data on the amount of exercise the participants did and other variables, such as when they ate their meals. With the knowledge that exercise helps us sleep better and the role that meal timing plays in digestion, this is important.

However, researchers are confident that this evidence highlights the important role of dietary changes in improving the quality and quantity of our sleep. "Dietary intake and sleep are known to have a bidirectional relationship," they say. "The intake of healthy foods is associated with improved sleep quality, whereas consuming processed foods and foods high in free sugars has been shown to deteriorate sleep quality".

High protein and fibre foods examples

High-protein foods include meat, dairy products, nuts, some vegetables, and grains. Most women will find they need to aim for 0.8g of protein per kilogram of body weight. However, how much protein you need is very personal. If you do regular exercise, you'll likely need more than this, so always consult your doctor if you have concerns.

Some examples of protein-rich foods include:

• Lean chicken, beef, pork and turkey
• Eggs
• Fish such as salmon, tuna and mackerel
• Milk, cheese and yoghurt
• Almonds, hazelnuts, peanuts, chia seeds, pumpkin seeds
• Kidney beans, chickpeas, edamame beans, black beans.
• Quinoa
• Tofu and tempeh

The NHS says you should aim to eat around 30g of fibre every day, but research shows we're not getting nearly enough of it. You can find it in high-fibre breakfast cereals, wholewheat bread, vegetables, pulses like beans, lentils or chickpeas and fruit.

Foods to avoid when it comes to good sleep

• Saturated fats found in processed foods and fast foods: Meals like burgers and chips should be avoided too close to bedtime because they can prevent deep sleep, also called slow-wave sleep.
• Refined carbohydrates: White pasta or bread, for example. These will be metabolised quickly by your body, leaving you hungry.
• Alcohol: While it might make it easier to fall asleep, the quality of your sleep will likely be quite poor, and you may experience more night-time wake-ups.
• Caffeinated drinks: Logically, a drug that makes you feel more awake will not be best to have before going to sleep, but consuming caffeine even up to six hours before you sleep can block your production of the hormone adenosine, which promotes sleepiness.

As well as roles in some of Hollywood's biggest films, 58-year-old Halle Berry is known for being in great shape. Now the actress has revealed she’s had to change how she exercises, ditching her treadmill workout and indoor cycling in favour of something else to look after her body as she goes through menopause.

Halle Berry has always advocated for an active lifestyle, but in a conversation with author and presenter Tamsen Fadal on The Tamsen Show podcast, the Oscar-winning actress said her focus had shifted in recent years. “I used to do a lot of cardio. Now I do no cardio. I’m trying to put muscle mass on, so I lift weights now,” she said.

“I never used to lift weights before. I only did my own body weight and cardio, cycling and running. Now I just do pretty much, boring - what I find boring - but it’s necessary for this stage of life, really just heavier weights than I’ve ever lifted, and I probably do it two more days a week than I ever used to.”

Berry said she wasn't doing strength training to “get muscly” - just to "stay heathly" and "manage my diabetes", but now she's lifting heavy weights and "still not getting muscly".

"I'm just kind of holding onto the muscle that I have, and that's important at this age," she said.

Personal trainer Kate Rowe-Ham is a women's fitness specialist and the founder of Owning Your Menopause. She says the actress is doing exactly the right thing for her body at this stage. “As oestrogen levels decline, we start to lose bone density and muscle mass at an accelerated rate. This natural shift puts us at greater risk of osteoporosis, sarcopenia (muscle loss), and reduced metabolic health. Strength training helps counteract all of that,” she says.

Last year, Berry revealed she found out she was in perimenopause when she was 54 but knew little about it or where to turn to for support. Since then, she’s founded Respin, a digital community for women to discuss their experiences and support each other through perimenopause and menopause.

As the star suggested, strength training doesn’t necessarily mean you’re going to even up ‘ripped’. In fact, it's very hard to do that without trying, especially during menopause. What it does do, as Rowe-Ham says, is help us build lean muscle, support joint health, and boost our metabolism, in turn helping to balance our hormones.

But what about abandoning cardio altogether? High-intensity exercise like Berry described, such as running and HIIT, can "put more stress on the body because it causes an increase in our cortisol levels," says Rowe-Ham.

“When cortisol is chronically elevated, it can drive fat storage (especially around the midsection), disturb sleep, affect mood, and worsen perimenopausal symptoms like hot flushes, anxiety, and fatigue," she says.

The PT says she works with many women who say they’re exercising harder than ever but aren’t seeing results. “When we look closer, it’s usually because their bodies are stressed, inflamed, and not getting the support or recovery they need.”

Rowe-Ham says: “Cardio isn’t the enemy, but it has to be part of a well-balanced plan, and strength training is a crucial piece of that puzzle.”

Some types of strength training raise the heart rate enough for the workout to be considered low-intensity cardio exercise, offering the same cardiovascular health and overall wellbeing benefits as walking, swimming, hiking, cycling, and Pilates.

Why is it important to lift heavy weights?

Berry told The Tamsen Show she’s "lifting heavier weights than ever", which is key here. While small dumbbell workouts - like Pilates with weights - can be useful, Rowe-Ham says heavy lifting is important for women in their 40s and 50s. “As women, we’re often told to lift light, but that doesn’t cut it if we want to make meaningful changes in our muscle and bone health," she says.

Instead, the PT suggests lifting heavy. These are weights that feel challenging after a couple of repetitions. Doing so “drastically improve energy, stability, confidence and even posture," she says.

The Fitbit Inspire 3 retails at £89.99 RRP, but it's just £59.99 in the Amazon sale right now, so you might be able to see why. The Amazon Spring Sale starts today and lasts until Monday, but I can't guarantee this deal will be live then if past Prime Days are anything to go by, so it's worth snapping up now.

As a keen runner, hiker, gym-goer, and the digital health editor at woman&home, I reckon I've had my hands on almost 100 fitness trackers over the last five years. I've tested all the best Fitbits, models from Garmin, Polar, Apple, Huawei, Samsung, Coros, and many more. Yet, as much as I love the advanced smartwatches, my first go-to is the Fitbit Inspire 3 whenever I recommend a fitness tracker to a friend.

What makes the Fitbit Inspire 3 so great?

The Fitbit Inspire 3 is a discreet watch that sits smartly on the wrist with its slim design, small display size, full-colour screen, and choice of three colours. It has over 20 workout modes and offers full sleep analysis, making it easy to log your runs, walks, swims, gym sessions and more. Provided you wear it to bed, you'll also be able to record the duration and the quality of your sleep. In the Fitbit app, which is free to download and use, you'll also find all your data from your nights' sleep and workouts, revealing the quality of your sleep and the different heart rate zones of your workout.

Whether your goal is to do 10,000 steps without leaving the house or your first Couch to 5km, the Fitbit Inspire 3 can take you there. On the screen, you'll always be able to see your heart rate, calorie burn for the day, and step count, so I found the watch can keep you accountable to more daily movement without even starting a workout.

While not exclusive to the Fitbit Inspire 3, buying this watch does give you access to six months of Fitbit Premium. Here, you'll find one of the best workout apps with on-screen workouts from the likes of Davina McCall and Les Mills. You'll also find recipes (I can recommend the Peanut Butter Energy Balls), to help combine your new step count goal with healthy and exciting food choices.

You'll also be able to set a timer (useful when you're cooking without any hands free, in my experience), set an alarm, and see call and text notifications from your phone on your wrist.

It's a winner for anyone just looking to start making healthier lifestyle choices, like doing more exercise or sleeping better. You don't need to invest in the latest and best fitness trackers to start making a change - this budget-friendly Fitbit is more than enough, trust me.

What are the downsides?

The same issue of price vs quality still applies to the Fitbit Inspire 3 to a certain degree. If you're looking to train for a marathon or take on a serious sporting challenge, you would be better off with an alternative device - like the Coros Pace 3 or one of the best Garmin watches. These can deliver more useful insights into your workout, such as cadence and stride length for running.

The Fitbit Inspire 3 doesn't have in-built GPS either. This means you'll always need to have your phone with you when you're using this watch to record a workout - otherwise, you won't be able to get data for distance and speed or record your route. Out of all the possible missing features, though, this is minor. When do you leave the house without your phone anyway?

The Amazon Spring Sale officially starts tomorrow - March 25 - and lasts until Monday. But, as my Garmin Vivoactive 5 review reveals, this is a smartwatch worth snapping up whenever there's a Garmin sale. It has a bright display, long battery life, advanced heart rate sensors, and health-tracking sensors that easily monitor sleep, stress, and exercise. Put side by side next to the most advanced smartwatches around, you'd be impressed. I certainly was.

Yet, compared to these advanced watches, this one is a fraction of the price - and more so now than ever. With a saving of £70, this deal is even better than the one I saw during last year's Black Friday sale.

Why is this Garmin Vivoactive 5 deal so underrated?

This Garmin Vivoactive 5 deal is not one to miss if you're looking for one of the best fitness trackers to get in shape now the weather's a little warmer. It might not be the biggest saving this week - I've already spotted the Garmin Forerunner 255 for over £100 off - but with the £70 discount, this deal marks the Garmin Vivoactive 5 's lowest price since the Black Friday sale last year. Not even the Christmas and New Year deals could keep up.

If you're considering the newest Apple Watch or weighing up the pricey Garmin Venu vs Forerunner watches for your workouts, take a look at this watch before heading to the checkout.

The Garmin Vivoactive 5 is the "perfect fitness tracker" for beginners and those looking for a simple smartwatch with advanced health insights, our writer and reviewer Ciara McGinley found during testing. It's easy to navigate with a bright AMOLED touchscreen and manual controls on the side. You can start one of the 30+ workout profiles in just a couple of taps and get unique, sport-specific information for your activity (alongside the basics like heart rate, calories burned, distance for cardio workouts, and so on). For example, you'll see reps and sets for strength training and stress insights in a yoga session. You can also find out your fitness age.

As is standard on many of the best Garmin watches, you can see how many steps you're doing a day at any time by glancing down at your wrist. What's more, the insights are actually accurate and the device is streamlined, constantly connecting with the Garmin Connect app on your phone to deliver even deeper insights in real-time.

The Garmin Vivoactive 5 also tracks your sleep with metrics like sleep duration, stages (amounts of deep vs light vs REM sleep), resting heart rate, and breathing rate to offer a sleep score every morning. From here, you can use Garmin's Sleep Coach for tips on improving your sleep routine.

You wouldn't miss out on smartwatch features with the Vivoactive 5 either. This watch can receive texts, emails, and call notifications from your connected phone (Apple or Android). You can also make payments, get your daily weather report, and set timers and alarms.

While the Apple Watch Series 10 or SE (on sale with 10% off right now) are excellent smartwatches and undoubtedly winners for iPhone users, the Vivoactive 5 has more to offer in a key area: battery life. You'll need to charge your Apple Watch at least every few days, while the Vivoactive 5 can last up to 11 days.

Equally, the Vivoactive 5 measures up against the best Garmin watches. While you won't get on-screen animated workouts, you'll find it has the same amount of workout modes, you can control music playing from your phone into your headphones or speaker. Plus, the Vivoactive 5 is lighter on your wrist, making it ideal for running and walking.

Are there any downsides?

While the Garmin Vivoactive 5 is one of my favourite Garmin watches and will work excellently for most people, it does lack some features. This watch doesn't have dual-band GPS, unlike the Garmin Forerunner 265S, so if trail running is more your speed than gym workouts then it may struggle to keep up with you as you go into more remote areas. Equally, it doesn't feature in-built maps so you won't be able to get turn-by-turn navigation. You'll want to shop the Forerunner 945 for that.

It also doesn't have a barometric altimeter, which won't matter to some, but if you are a climber or like to keep an eye on your 'floors climbed', then it would be better to opt for a fitness tracker with this sensor - like the Garmin Forerunner 165.

But that's about it! At under £200 in the Amazon Spring Sale sale right now, it's well worth the spend if you're looking to buy a fitness tracker before the summer.

While running is one of the most popular sports in the world, with millions of women starting to run as beginners and signing up for marathons every year, it's not for everyone. Your knees and hips may not appreciate the impact - or you simply might find it boring. That's fair enough.

Yet, if you can pull on your trainers and head out the door, you could reap more benefits than just an endorphin rush as a study shows it can lower your biological age by over a decade.

How many times a week should you run?

The study, published in the International Journal of Environmental Research and Public Health, found that people who did 75 minutes of jogging or running every week had a biological age 12 years lower than those who didn’t run at all. That could be one run once a week or as little as 11 minutes every day.

The researchers looked at more than 4,400 American adults, examining the differences in cellular health between those running regularly and those not. They looked specifically at the participants’ telomeres - regions of repetitive DNA sequences at the end of a chromosome. Longer and more numerous telomeres indicate good cellular health, whereas shorter ones may put you at higher risk of neurodegenerative conditions like Alzheimer’s. It’s natural for our telomeres to shorten and decrease as we age, but this study suggests that exercise can slow this change down.

The study says: “Over years of shortening, telomeres can ultimately be destroyed. This leaves the DNA vulnerable to damage and increases the risk of individuals developing age-related diseases. Consequently, techniques and practices for preserving telomere length are a valuable area for focused research in search of solutions for lengthened quantity and quality of life.”

Biological age refers to how well your body is ageing and functioning, rather than the numbers on your birthday cake, so you want it to be as low as possible. Exercise has been widely established to be one of the best ways to lower your biological age, with other research finding that strength training can knock eight years off.

The NHS recommends 75 minutes of 'vigorous' exercise - any exercise that "makes you breathe hard and fast" so you can't "say more than a few words without pausing for breath" - per week to prevent health conditions like heart disease and stroke. This includes running and jogging.

Easy ways to start jogging

• Fit it into your other workouts: You could incorporate the 11 minutes a day into a gym session by starting with a treadmill workout, or head out for a run-walk to build up your fitness.
• Go with a friend: Run clubs have surged in popularity across all age groups in the last few years. Going out for a jog is a great way to catch up with a friend and distract you if you find the exercise challenging. It can also help keep you motivated.
• Listen to a podcast or music: Running while listening to some great tunes or an entertaining podcast will make it much more enjoyable.
• Pick a scenic route: Find somewhere to run that inspires you and lifts your mood. Whether this is a park or a new area near your house, it will help combat boredom and give you extra motivation.
• Set achievable goals: Seeing the health benefits of running might inspire you to sign up for a 5km or 10km run - but if you’ve not run much before, don’t set out too far too soon. Try to just run for a few minutes, swapping between running and walking.
• Stay positive: Don’t put any pressure on yourself - just lacing up your shoes and getting out of the house is a positive and has numerous benefits, as the research shows. And once you start running, the endorphins will make you feel even better.

If you are new to exercise or have any existing health conditions, speak to your doctor before starting a new exercise routine.

We've been told that blue light affects sleep and prevents us from sleeping better at night many times. But for millions of us, this scrolling (and the detrimental effects) starts from the moment we open our eyes in the morning.

Data from Virgin Media O2 earlier this year found huge spikes in traffic immediately after 6 am, 7 am and 8 am. The phone company found that 81% of people said they reach for their phones first thing most days, with 75% going straight onto social media and 52% reading the news.

While it might feel harmless to have a little look on Instagram under the bedcovers, doing this as part of our morning routine could have more of a negative impact than we realise. GP Dr Amir Khan, who regularly appears on ITV’s Lorraine, says this is an unhealthy habit we should all try to move away from if we can and he took to Instagram recently to explain exactly why.

1. Instant overstimulation

Dr Khan says looking at our phones immediately can cause overstimulation. “Checking messages, socials or emails first thing in the morning floods our brain with information before it is fully awake and that can lead to a rise in our stress hormone cortisol which can make us anxious before we even start the day.”

If your brain is already cluttered with information before you’ve even had breakfast or left the house, your ability to cope with whatever the day throws at you might be affected. The overstimulation might also lead to mental fatigue, affecting other aspects of your day.

2. Disrupts focus

Dr Khan explains that in the morning “our brains wake up calm and relaxed, or at least they should, so diving straight into notifications can shift our internal focus, making it hard to set our intentions for the day”.

He says looking at our phones means that “instead of setting out our work and priorities, we get caught up in work and social media”. Our brains might feel distracted by what we’ve seen online, rather than feeling clear about the tasks and events ahead of us.

3. Leads to stress

“Studies show that excessive phone use in the morning is linked to higher stress levels and a lower mood throughout the day,” says Dr Khan.

He says this will directly impact mood and mental health throughout the day, so put your phone away from your bed to lower your cortisol levels and boost your mood.

4. Makes you less productive

Having a good morning routine can be a really great way of preparing for your day but Dr Khan says using our phones immediately after waking up “messes” this up.

He says: “Ideally we should be starting our mornings mindfully through things like positive thinking, hydrating, or even stretching. You might spend 20 minutes mindlessly scrolling on social media or your phone, which can then lead to a rushed and unproductive morning.”

5. Strains your eyes

The blue light emitted from phones can not only affect our ability to go to sleep at night but also affect us in the mornings.

Dr Khan says: “Right before you wake up your eyes are sensitive to light because they’ve been closed all night. Staring at a bright screen can strain your eyes and interfere with your body’s natural wake-up process.”

What should we do instead?

Charging your phone outside your bedroom and using a traditional alarm clock is one way of avoiding the temptation of looking at your phone in bed - and Dr Khan has plenty of other healthy and positive suggestions.

Our bodies are dehydrated when we wake up so he advises we have a big glass of water before reaching for a coffee. This will boost our digestive systems and improve our energy levels and alertness.

If you’re a morning person and have plenty of energy when you wake up early, you could start your day with stretching or exercise to wake up your mind and body. Doing it outside in daylight in the first hour after waking up is also a great way to set yourself up for the day as the sunlight tells your body it's time to get moving.

Dr Khan is also a fan of setting some positive affirmations first thing in the morning. Looking at your phone while you’re still in your pyjamas and seeing people on social media who claim to have been up since dawn, making smoothies and doing yoga every day isn’t going to make you positive about your day. Focus on things you want to achieve from your day instead, no matter how big or small, and this will improve your motivation and avoid procrastination.

During the week, mornings can be rushed and stressful. There probably isn’t time for mindlessly scrolling, but seeing an email from work while you’re still getting dressed can be a way to start your day off badly, so Dr Khan recommends not looking at your phone for at least 30 minutes after waking up.

Ignorance is bliss - and whatever you find when you look will feel easier to cope with if you’re up, dressed and ready for the day.

While many gut health supplements have undisputed benefits and some people will need the extra intervention, not everyone does - and the constant barrage of conflicting information and new products has led to more confusion than understanding on how to improve gut health, a poll by Biotiful Gut Health has found. 55% of respondents were reportedly worried about their gut health, 37% were unsure about how to improve it, and 46% said they found advice on gut health "overwhelming".

We've all become so accustomed to being told supplements are a "quick fix" that we've forgotten the basics, says nutritionist and gut health specialist Farzanah Nasser, who works with Biotiful Gut Health. “Rather than get lost in fads and quick fixes, we should take a food-first approach to support a healthy digestive system, and our overall wellbeing," she says. "Supporting your gut health does not need to be complicated. The most effective way is through diet and lifestyle."

So, what are the basics to improve your gut health? It's all about eating plenty of gut-healthy foods, which will already be in your fridge, and other simple lifestyle changes. Here are the nutritionist's other tips...

How to improve your gut health

1. Eat plenty of fermented foods

The three ‘Ks’ - kefir, kombucha and kimchi - are all probiotics, which means they contain the friendly bacteria our guts need.

Studies led by The Mayo Clinic show that including these foods in your daily diet and removing some of the worst foods for gut health, like ultra-processed ingredients, helps restore the balance in your gut and can alleviate some of the digestion issues you might be experiencing.

"Incorporating a daily serving of kefir, which is rich in live cultures, for just 14 days can significantly improve the abundance of healthy bacteria in your gut, the study shows," says Nasser. "There are lots of formats available to suit your lifestyle too, from kefir yoghurts, drinks and protein."

What about bloating? "People shy away from fermented foods because they feel they'll bloat after eating them, so start including them in your diet in small amounts and build up slowly," she says.

2. Prioritise plants in your diet

If you're familiar with the work of Professor Tim Spector, you'll know all about the importance of eating 30 plants a week - but he isn't the only one to shout about the benefits of a plant-rich diet. Nasser says: "Research [from the American Gut Project] has shown that people who ate 30 different plants a week had healthier gut microbiomes.”

This is down to the fibre content of plants, she explains. "Fibre is a crucial component of our diet. It helps promote a healthy gut microbiome, keeps us fuller for longer and supports balanced blood sugar, but 90% of us are falling short of the 30g we need a day."

This might sound like a lot but fibre-rich plants include fruits, vegetables, nuts, seeds, herbs, legumes, grains, teas and spices, so eating high-fibre foods isn't as overwhelming as it seems.

"If you’re not used to getting a lot of fibre in your diet, you'll want to increase your intake slowly," warns the nutritionist. "Even if you’re just increasing your intake from one to two portions of fruit or vegetables daily has a positive impact, but you need to be consistent."

3. Get plenty of sleep

Many of us are guilty of reaching for the wrong types of foods when we’re tired or stressed. Sugary snacks might give us an immediate boost but eating too much sugar will disrupt our gut microbiome and cause inflammation.

Nasser explains: "Sleep is important to help maintain gut health and lack of sleep impacts our food choices. Being low on energy can make us crave more sugar and feel too tired to cook."

To keep your gut and mind happy, aim for 7-9 hours of sleep each night, she says.

4. Go outside

Our gut and brains are closely connected through the gut-brain axis, which means a happy gut can lead to a happy mind and vice versa, with gut health linked to anxiety.

"Research has shown that simply spending more time outdoors in nature can reduce our stress and improve wellbeing," says Nasser, with studies pointing to the benefits of stress-reducing exercise for gut health and the positive link between mindfulness and health.

"Sunlight can also influence gut health and help improve your mood and energy levels," she adds, so be sure to head outdoors to get your steps in when the sun is shining.

5. Stay hydrated

It's important to focus on what we eat and drink when learning how to improve gut health - especially if you're increasing your fibre intake as fibre tends to draw water into the digestive tract.

Nasser says that being dehydrated can lead to bloating, cramps, and constipation, which hardly contribute to good gut health.

To prevent this, she suggests drinking "1.5 to 2 litres of water every day, which can include herbal teas and mineral-rich broths".

The NHS also recommends only drinking alcohol in moderation if you're looking to maintain good gut health and avoid heartburn and other digestive issues.

6. Keep your stress levels down

Given the link between our brain and gut health, it won't surprise you that being stressed doesn't do our gut any good. When we have raised cortisol levels, stomach acid production drops, which makes it harder for us to break down food and absorb nutrients, says Nasser.

While generally lowering your cortisol levels through stress-reducing methods like daily exercise and changing your lifestyle will be the way forward in the long term, the nutritionist has a quick tip to get you through your next meal. "Take a few deep breaths or think of something you're grateful for. This simple practice calms the nervous system and supports better digestion,” she says.

Signs of good gut health

• Feeling good: If you're not experiencing bloating or digestive discomfort, chances are you're not suffering from any of the conditions linked to poor gut health - such as lactose intolerance, gastroenteritis, or coeliac disease - and you have a healthy gut.
• Regular bowel movements: Going to the toilet regularly without too much pushing is a sign that you know how to improve gut health. The ideal stool is soft-to-firm and medium to dark brown.
• High energy levels: A compromised gut can lead to malabsorption - our bodies not getting the energy they need from food - and this can make you feel tired. If you feel full of beans after a good night's sleep, that's a good sign.
• You don't get sick very often: If you've managed to avoid seasonal colds and flu this year, chances are, your gut is working just fine. The gut plays a key role in the immune system, protecting the body from viruses, as explained in a review in the Nutrients Journal.
• Positive mood: Everyone has bad days but if you can count more good ones than not, it's a good sign for your gut health. As noted by Nasser, the gut and brain are connected so poor gut health will impact your mental wellbeing.

What about a gut detox, reset or cleanse?

You may have seen products or plans advertised for a gut 'detox', 'cleanse' or 'reset'. While plenty of evidence suggests that including more fermented foods in your diet for just 14 days can help improve your gut health, drastically changing your diet to improve gut health isn't the way forward.

"Small, consistent steps make the biggest difference," says Nasser, pointing out that among those surveyed, 16% struggled to maintain consistency and only 22% of people tried to do something every day to support their gut health.

Just as some people are night owls and need time to wake up, others thrive by getting up and making the most of their day. For some, this might involve an early morning walk or quick 20-minute Pilates class, or writing positive affirmations for the day in their journal. Others might just like to chat or sing in the shower.

A study commissioned by the granola and muesli brand Lizi’s found that 36% of people identify as a ‘morning person’, with many sharing similar traits in alarm clock habits and morning routine.

The most common trait (46% of respondents) among morning people was being unable to lie in at the weekend and not hitting the snooze button (40%). This might be the polar opposite of those who can’t wait for the weekends when there’s no alarm for work or for taking kids to school.

Interestingly, many households will have people in both camps, causing inevitable conflict and frustration. In fact, the researchers found that 33% of us have chosen a long-term partner in a different category, and this clash of energy levels led to arguments among 43% of the participants.

Another common trait of a morning person is that 37% of them like to fling the curtains open in the morning, perhaps after waking up before their alarm has gone off (35% of respondents). This morning enthusiasm is not always infectious and could explain why 47% of people in the survey said they wished their partner could be less cheerful before 9 am.

The fifth most common trait discovered in the survey by Lizi's was that 20% of morning people smile at strangers on their commute. Again, this is definitely something a lot of us are not ready to do first thing in the morning, so if you do this, you'll know you're truly a morning person.

The survey also found that morning people are likely to have their best ideas in the earlier hours of the day (19%), listen to music while getting ready (19%), and prefer the look of a sunrise over a sunset (18%).

What causes differences in our sleeping and waking patterns?

The science behind whether you’re a ‘morning person’ or not may lie in your circadian rhythm. This is your body’s natural 24-hour clock. It tells your body when to sleep and when to wake up. It can also affect other processes such as your hormones, digestion, and body temperature.

Your circadian rhythm can change over your lifetime and as we approach menopause, our sleep patterns can change. Studies have found that levels of the sleep hormone melatonin drop as we age, which can lead to disrupted sleep. This article in the Women’s Health Journal from earlier this year says: “As women age and transition through menopause, disruptions in circadian rhythms may occur, leading to symptoms such as insomnia, mood changes, or altered energy levels.”

These changes can impact our quality of life and mental wellbeing. This may explain why many women may not leap out of bed feeling fully energised in the morning. If you’ve been kept up in the night by hot flashes and night sweats, you might need some extra time to make up for the disruption.

Other studies have shown that the circadian rhythm may be influenced by genetics, with some people predisposed to be night owls or early risers. Lifestyle factors, such as diet, exercise, sleep, and stress can also all play a role.

How to feel more awake in the morning

The study mentioned above suggests that morning light exposure can help regulate your sleep-wake cycle and enhance your alertness during the day. It says you should aim to be exposed to natural sunlight within the first hour of waking up if you want to wake up early.

You should also try waking up and going to sleep at the same time every night and keeping the same sleep pattern, during the week and at the weekend. This can help strengthen the circadian rhythm as your body will know when it's time to sleep. A

The Sleep Foundation also suggests:

• Avoid hitting the snooze button: This will only lead to fragmented sleep and increased stress.
• Aim for seven hours of sleep a night
• Avoid drinking caffeine late in the day or too much alcohol.
• Eat a nutritious breakfast to help boost your energy levels
• Do regular exercise as this can help you fall asleep quicker and for longer but avoid high-intensity exercise too close to bedtime.

If you’re having serious problems sleeping and it’s affecting your mental and physical health, you should speak to your doctor.

Tracking down the best pyjamas out there can be hard. They simply have to be both comfortable and aesthetically pleasing - and help you drift off into a good night's sleep as well as welcome you into a new day feeling refreshed and ready to go.

But as we head into the warmer half of the year, being prone to hot flushes can mean the search for the best pyjamas for night sweats begins.

Turns out, you won't have to look very far - just down your local high-street, actually. That's because shoppers are raving about M&S's new 'cool comfort' ribbed pyjama sets that are crafted from a super soft and comfortable cotton blend deisgned specifically to keep you cool as you sleep.

Shop M&S Cool Comfort Pyjamas

Whether you're simply a hot sleeper who's sensitive to temperature, are prone to night sweats, or you struggle to sleep because of menopause symptoms like hot flushes, these loose and breezy PJs are a game-changer.

Available in two sweet prints, one dark navy pair with sweet pink heart details and the other in a lighter blue with an adorable cartoon lip print, the pyjamas prioritise comfort with their relaxed, straight-leg trousers and stretchy long-sleeved top that has a flattering, exaggerated scoop neckline and frilly, lettuce trims.

And not only do they look good, they feel good too. Made from extra luxurious Supima cotton, which is known for its softness and long-lasting strength that keeps it feeling fresh wash after wash, these pyjamas also feature modal fibres which gives the set extra moisture-wicking properties that keep you cool and help manage night sweats.

Explaining why these fabrics are so good for keeping you cool as you sleep the night away, woman&home's Digital Health Editor Grace Walsh says, "Cotton is a good choice for pyjamas in hot weather or if you're experiencing menopause symptoms like hot flushes and night sweats."

She added, "The fibres are breathable and allow air to circulate around the body, and the material is lightweight and absorbs moisture, which means you don't get that horrible feeling of cold sweat sitting against your skin."

Shoppers are raving about the comfort they've found in these pyjamas, though many point out that the relaxed fit gives them a generous size so you might want to size down when buying.

One reviewer wrote of them, "At last, pyjamas with a low neck and long sleeve! They're comfortable to wear as the trousers are wide, but I like baggy rather than close fit."

Another shared, "Gorgeous comfortable PJs - stylish too."

But while the pyjamas can go a long way in improving your slumber, Grace adds that there are a number of other helpful tricks you can incorporate into your nighttime routine to better deal with hot flushes and sweaty sleep.

She explains, "Along with prioritising materials like cotton for your night wear, many experts say it's a good idea to avoid common triggers for hot flushes like alcohol, spicy foods, and caffeine, and to stay hydrated.

"If you're struggling in the warm weather and going through perimenopause, speak to your doctor - they'll be able to offer the best options, which may include HRT or alternatives to HRT suitable for you and your lifestyle."

Appearing in an Instagram Q&A video shared in partnership with running training app, Runna, Helen expertly demonstrated how to do athleisure chic, wearing the iconic Lululemon Define Jacket over a simple monochrome workout look.

For most of us, a pair of the best black gym leggings are essential in our activewear stash - and marathon runner and fitness lover Helen never fails to look put together in hers.

Shop Helen's Stylish and Sporty Look

In the playful video, Helen can be seen preparing to head out for a run, strapping on her fitness watch and layering up while chatting about everything from her love of cereal in a mug and chicken dinners to her greatest running achievement and go-to sprinting tunes.

Managing to create a running look that combined both style and sporty practicality, Helen kept her base layer simple with her black leggings, a pair of crisp white running socks, a white sports bra and a loose-fitting white T-shirt.

Her Luluelmon zip-up provided some coverage while maintaining the outfit's svelte silhouette. The brand's signature piece is designed for everything from getting a sweat on during a run to sporting for some casual downtime - and it's become a globally loved favourite for good reason.

While there are plenty of Lululemon alternatives and lookalikes on the market, nothing really compares to the real deal - and woman&home Health Editor, Grace Walsh, agrees.

"The Define Jacket is the go-to for Pilates lovers, runners, walkers, and gym goers for good reason. I have one in the black colourway (like Helen) and wear it every week," Grace says.

"As well as naturally defining the waist and hips for a flattering fit, this jacket is so comfortable and has useful front pockets for storing your phone and keys on the move. It's also lightweight, making it the perfect layer for workouts in springtime. The Define jacket can pop up in Lululemon sale from time to time too, so keep your eyes peeled for offers if you're looking to buy."

Always one to accessorise with striking gold jewellery, Helen made sure even her running look featured a little sparkle, with the addition of a pair of chunky gold hoops and rings.

While caffeine drunk in coffee, tea and soft drinks will boost our mood and help us feel less tired in the short term, it can’t replace the sleep we lose overnight. In fact, experts say it reduces the quality of our sleep. “It will delay when we fall asleep, reduce the amount of time that we sleep for, and make sleep feel less satisfying,” says Professor John Young, a scientist from Teesside University.

“When we’re lacking sleep, many of us will seek caffeine, in one form or another. And while many studies have shown it helps boost alertness, it doesn’t improve the ability to problem solve, which is reduced when we’re sleep deprived," says Professor Young. So, coffee might help keep you awake but making it through the rest of the day won't get any easier.

Instead, the professor recommends a quick workout as an alternative to caffeine to boost your energy levels. Research published in the Physiology and Behavior Journal has previously found that doing moderate exercise - an intensity that raises your heart and breathing rate but where you can still hold a conversation - can be significantly more effective than coffee for coping with sleep deprivation.

“We’ve recently shown that even a small amount of moderate exercise can help combat the effects of sleep deprivation," he says. "A walk, bike ride, swim, or trip to the gym should help with mental processes - memory, decision-making, risk-taking behaviour, and judgement - that are otherwise greatly impacted.”

Exercise also increases blood flow, lowers cortisol levels, and improves mood, all of which help the brain function better even when sleep is lacking, he notes.

Studies, including research led by the University of Bari, have shown that as little as 10 minutes of outdoor or indoor exercise can make a difference, with participants seeing improvements in attention levels and executive functions.

Sleep impacts many parts of our lives. We can all be susceptible to bad moods or feeling stressed when we're exhausted but exercise can help with this by producing endorphins and increasing blood flow to our brain, improving productivity even when we've not had enough sleep.

Tips for improving your sleep

• Don't drink coffee after 12pm: As is clear from Prof Young’s comments, reducing your caffeine intake, or being conscious of when you’re drinking it, can be really effective if you're looking to learn how to sleep better. “The effects of caffeine take between two and 12 hours to fully wear off,” he says. “A recent analysis of many published studies concluded that a nine-hour gap between the last caffeinated drink and bedtime should be the goal to avoid affecting the duration and quality of our sleep - so we really should be avoiding caffeine in the afternoon and evening.”
• Avoid high-energy exercise close to bedtime: High-impact exercise can naturally raise your cortisol levels, which won’t help you get to sleep. So if you're looking for a final energy boost before you wind down for bed, stick to exercises like somatic Pilates and beginner's yoga stretches. These can be great for relaxation, mindfulness and de-stressing before bedtime.
• Establish a good bedtime routine: Getting into a good pre-bed routine can also really help with the quality of sleep you get. Try a bath, switching off your phone, and reading a book before turning out the light.
• Make sure to keep your room dark: Keeping your room cool, dark and quiet will also help you drift off, and hopefully stay asleep. Try meditation and breathing exercises to neutralise the ‘fight or flight’ response mentioned above and help your body release the sleep hormone melatonin.
• Look at other causes: Insomnia and other sleep issues can become more prevalent as we go through perimenopause, with up to 60% of women experiencing menopausal insomnia. Coffee can become even more of a crutch during the day to help us get through. If you think you're experiencing symptoms, talk to your doctor.

Healthy diets and exercising regularly are not only important for maintaining our cardiovascular health and warding off diseases, but studies have also shown that they’re also hugely beneficial for our brains. If there was ever a reason to go for a walk after lunch or pick up Pilates for beginners, it's this.

A new American study has found a positive link between the amount of exercise an older person does each week and their risk of getting dementia. Researchers from John Hopkins University found that doing just over half an hour of exercise each week can protect your brain health, with more exercise equalling more benefits for the brain. Among the participants who did up to 35 minutes of moderate-to-vigorous exercise every week there was a 41% drop in dementia risk, compared to those who didn’t exercise at all.

That's just five minutes a day, provided you can stick to the "moderate-to-vigorous" rule. This is exercise that makes your heart rate rise, makes you breathe faster and sweat more, but you should still be able to hold a conversation. Taking the stairs, going for an early morning walk, or a quick weights workout are just three exercise snacks you can do to hit the 5-minute target.

For many of us, fitting 35 minutes of exercise into our week shouldn’t feel too challenging. If you can manage more than this, the benefits will really pay off. The study found that there was 69% reduction in dementia risk among the people who did 140 minutes or more of physical activity per week.

The NHS recommends that adults aged 19 to 64 should do 150 minutes of moderate-intensity activity every week to help prevent serious health conditions.

The researchers analysed data on 89,667 British adults, mostly in their 50s or older. The participants wore fitness trackers on their wrists to log their movement over time.

"Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults," says Dr Amal Wanigatunga, an epidemiologist at Johns Hopkins. “This adds to a growing body of evidence that some exercise is better than nothing, especially with regard to an aging-related disorder that affects the brain that currently has no cure.”

The experts say more research needs to be done into the exact reasons for this positive association between brain health and exercise. However, they already know that staying active can help increase the size of the parts of your brain responsible for learning and memory. A recent study from the Pacific Neuroscience Institute’s Brain Health Center found that even taking fewer than 4,000 steps a day could have a positive effect on brain health.

Dr Wanigatunga also stressed that you can never be too old to start doing light exercise. Last year, a study from the University of Sydney found that even if you’ve not exercised regularly up until reaching middle age, you can reverse some health problems by upping your activity levels. Provided you can commit to a couple of days a week, other recent research has found that basic strength training can knock a eight years off your biological age, with results showing promise for those 42 and older.

What is dementia?

Dementia is an umbrella term used to describe a range of progressive health conditions that affect your brain health and function. There are many types but the most common symptoms include:

• Memory loss
• Problems with language and speaking
• Problems with understanding
• Mood changes
• Difficulty with daily activities
• Issues with thinking speed and understanding.

According to the NHS, 1 in 11 people over 65 have dementia in the UK and it's estimated that there are over one million people with a dementia diagnosis in 2025, with almost all of us knowing someone who has it or did have it, according to Dementia UK.

The disease is most common in people over 65 but young onset dementia affects around 5% of people with the disease.

There are many different types of dementia, including Alzheimer’s and vascular dementia, and the causes will vary from person-to-person. However, some of the common causes include genetics, brain changes, and lifestyle choices such as smoking or drinking alcohol.

You can’t prevent dementia but staying mentally and physically active is really important in maintaining good cognitive function.

If you’re worried about your dementia risk or have questions about support, the Dementia UK website has a lot of great resources.

If you suffer in allergy season, it can be difficult to know when to start taking medications like antihistamines and using nasal sprays, or when to start preparing natural hay fever remedies for the rising pollen count. Symptoms like sore throats and runny noses can be unpleasant at the best of times, but if you're caught unprepared, they can be a real hassle in daily life.

Luckily, Dr Amir Khan offered some helpful advice during an appearance on ITV's Lorraine when he told host Christine Lampard when to take hay fever medication this year.

"If you do suffer with hay fever in the summertime, now is the time to start taking your antihistamine. Don't wait till your immune system ramps up. It's much harder to bring it down," he says. "Start it now, stop that ramp up, take it regularly."

The NHS recommends taking an antihistamine every day throughout hay fever season as pollen levels vary daily but early morning and early evening are often the peak times.

The doctor also pointed out that experiencing symptoms this time of year is very normal - but may be down to other causes. Namely, an allergic reaction known as 'winter hay fever' and sinus reflux.

There are some trees which start releasing pollen as early in the year as January and February, making winter hay fever a very real issue for many. While low temperatures mean we’re still spending a lot of time inside, Allergy UK says trees such as hazel, alder and willow may all trigger reactions when you’re out for a walk in your local park during winter and early spring.

Dr Amir Khan said he often sees patients who tell him they’ve “had a cold for three months” when they’re suffering from winter hayfever. “Instead of [reacting] to pollen, they’re allergic to things like house dust mites, mould, that kind of thing that’s around the house. And so they get the symptoms of what feels like a cold but it’s slightly different. The mucus is clear rather than this pale green or yellow colour. They may still get sinus pain, they may still get a runny nose, that tickly cough because the mucus drips back, but it’s actually winter hayfever,” Dr Khan explains.

Winter hayfever can be treated in the same way as spring and summer hayfever, the NHS says, by using antihistamines and nasal sprays. You should also make sure you keep your house clean by getting rid of dust with a damp cloth, vacuuming regularly and keeping your home dry and well-ventilated.

The doctor also says the symptoms may be caused by another "really common" condition called silent reflux. "It's when acid manages to get all the way up to your throat and irritate your airways and your mucous membranes." As it could be one of the causes of heartburn, you might expect sinus reflux to mirror acid reflux symptoms, but Dr Khan says it's not the case - symptoms mirror that of hay fever.

If you're experiencing the problem, Dr Khan says speak to your doctor to work out which one you're dealing with: "Let us do some detective work as your doctors and we can figure that out."

Other ways to limit hay fever symptoms

• Keeping windows and doors closed to avoid pollen entering
• Choose low-allergen plants for your garden
• Have a shower or bath before bed to prevent transferring onto your bed linen
• Wear wraparound sunglasses to keep pollen out of your eyes
• Put Vaseline around your nostrils to trap pollen

Speak to a pharmacist about the best antihistamines for you as some can make you drowsy. If your symptoms are very severe, you should speak to your GP who may be able to recommend alternative treatment options.

It's thought that over three million women in the UK alone have a heart or circulatory disease, with almost half a million having survived a heart attack, per research by the British Heart Foundation. The way to prevent diseases like these is undoubtedly to stay healthy - but a new study has added one more habit to that to-do list after researchers found a link between good oral hygiene and the risk of stroke.

The study, presented at the American Stroke Association International Stroke Conference, looked at the particular benefits of flossing and whether doing it regularly (more than once a week) can prevent a stroke caused by a blood clot or linked to an irregular heartbeat, such as atrial fibrillation (AFib). It adds to other evidence that shows flossing can reduce the risk of cardiovascular events.

Researchers found that flossing was associated with a 22% lower risk of ischemic stroke (when blood flow to the brain is blocked), a 44% lower risk of cardioembolic stroke (blood clots travelling from the heart) and a 12% lower risk of atrial fibrillation (irregular heartbeat).

They asked 6,258 people about their dental habits and general health to determine whether flossing can lower the risk of blood clots or an irregular heartbeat, which can cause a stroke. Of the participants who flossed, 65% had never experienced a stroke (4,092 people) and the same percentage had never been diagnosed with an irregular heartbeat (4,050 people).

In total, 434 people had strokes, of which 147 were caused by larger artery brain clots, 97 were from heart-driven clots and 95 were from the hardening of smaller arteries.

Dr Souvik Sen, the study's lead researcher from the University of South Carolina School of Medicine, said: “Oral health behaviours are linked to inflammation and artery hardening. Flossing may reduce stroke risk by lowering oral infections and inflammation and encouraging other healthy habits."

While the study has yet to be peer-reviewed, it's a promising finding. As dental care is costly for many, Dr Sen points out flossing is a healthy habit "that is easy to adopt, affordable, and accessible everywhere".

The participants were also asked about other health issues, such as high blood pressure, diabetes, high cholesterol, smoking, body mass index (BMI), and how regularly they visit the dentist as these also have an impact on stroke risk.

Other benefits of flossing

On top of making your mouth feel clean and fresh, and potentially lowering your risk of stroke, there are some other benefits of flossing:

• Get rid of plaque: While an electric toothbrush will help get rid of plaque, flossing helps too. Plaque can build up on and between your teeth, leading to cavities and increasing your risk of gum disease, or gingivitis.
• Reduce risk of other diseases: Gingivitis is the early stage of gum disease and if it’s not treated properly, it can develop into a more serious condition called periodontitis. If this isn’t treated, teeth can become loose and fall out. It can also lead to more serious autoimmune and inflammatory diseases such as respiratory disease, diabetes and rheumatoid arthritis.
• Prevent bad breath: If food isn’t removed from between your teeth, it can start to decay, leading to a foul-smelling odour. Diseased gums and teeth losing their enamel can also cause bad breath in some people.
• Combat oral health issues in menopause: Oral health problems can increase as women approach menopause due to the hormonal changes in the body. Some include increased tooth sensitivity, tooth decay, pain and inflammation in your gums.

When to floss

It doesn’t matter if you floss morning or night - dentists just recommend doing it before brushing your teeth. The brushing action will remove any food debris that’s left after flossing, leaving you with a clean and fresh mouth.

The type of floss you use is down to personal preference but if you don’t like traditional flossing tape, you can try interdental brushes or water flossers.

As interdental brushes come in different sizes, it's best to speak to your dentist to find the right one for you if you haven't used them before. If you have any concerns about your teeth or oral health, you should book an appointment to see your dentist.

Over the years, we've seen plenty of updates on the Apple Watch to improve safety and health features - including sleep apnea notifications and Training Load on the newest Apple Watch. So much so, the devices made our list of best fitness trackers. Yet, updates on the brand's Airpods to match this have been few and far between - until now.

People affected by hearing loss in the UK can use their Apple AirPods Pro 2 as hearing aids, following an update to existing software this week. The update means that sounds from your phone and the noises around you will be automatically boosted when wearing the headphones.

To take advantage of the feature, users complete a five-minute Hearing Test on an iPad or iPhone while wearing the headphones so the AirPods will know how severe or moderate the hearing loss is and can adjust sound levels accordingly.

Millions of people in the UK suffer from hearing loss of some kind and the Royal National Institute for Deaf People (RNID) estimates it affects over half of people aged 55 or older. It can impact many areas of life - from social activities to mental health and communication. Recent research even suggests that wearing a hearing aid can help prevent dementia and increase longevity.

While hearing aid technology is always improving, it can still be isolating if you can’t hear the world around you. It’s also very common for people to be reluctant about wearing a hearing aid, according to the charity, with a poll finding that many people are concerned the aids would make them "look old" or "that people might make fun of them".

Not wearing a hearing aid won’t make your hearing worse but it could make the associated issues of hearing loss - such as difficulty concentrating, poor balance, or a lack of spatial awareness - worse. Apple’s new technology aims to take a step towards alleviating some of these problems.

How does the hearing aid feature work on Apple Airpods?

Hearing aids use microphones to pick up sounds around you and then the sounds are adjusted, amplified, and played into your ear. This is exactly what the AirPods can now do to amplify the sounds from music, films, games or phone calls.

Apple says: “This first-of-its-kind software-based Hearing Aid feature brings users the ability to fine-tune their experience at any time, making access to hearing assistance easier than ever at an approachable price point. Both the Hearing Test and Hearing Aid features are grounded in science and were validated through rigorous scientific studies.”

The Hearing Aid feature will also summarise how bad your hearing loss is in each ear and offer an audiogram of your Hearing Test that you can share with an audiologist if you think more assistance is needed. AirPods already feature technology to protect your hearing, such as a ‘loud sound reduction system’ which detects loud sounds around you and brings them down to lower levels, and a volume limit on your headphone audio.

This is all great news - Apple is bringing health-enhancing features to products that millions of us already own. However, there is a small warning from the experts. While this is an excellent feature, if you are struggling with hearing loss, it shouldn't be seen as the alternative to seeking proper medical help.

"Right now, there are around eight million people who could benefit from hearing aids in the UK, but only about two million use them, despite high-quality hearing aids being available for free on the NHS," says Crystal Rolfe, the director of health at RNID. "The announcement that Apple has released the hearing aid feature with AirPods Pro 2 has the potential to make a huge difference."

However, Rolfe warns: that anyone with signs of hearing loss should still see a hearing health professional. "They can carry out a full diagnostic hearing assessment, ensure hearing aids are programmed correctly, and also check for any underlying health conditions," she says. "It’s really important that Apple customers using the new hearing aid feature see a hearing professional if they need one and we would encourage Apple to provide information about this to their customers."

You must see a GP or hearing health professional if you are experiencing any of the following:

• Pain in your ears
• Discharge from your ears
• Ear infections
• Tinnitus (hearing a sound that does not have an outside source)
• Dizziness
• Feeling as though your hearing is gradually getting worse
• A significant difference in hearing between your ears, or feeling you can only hear out of one ear

How to get the hearing aid feature on the AirPods Pro 2

To use the exciting new hearing aid feature, you'll need the Apple AirPods Pro 2 and an iPhone or iPad running the latest software. Once your devices are fully charged, follow Apple's set-up guidance to set up the Hearing Aid feature from scratch:

• Put your AirPods in your ears and make sure they are connected with your iPhone or iPad.
• Go to Settings, then to AirPods.
• Tap Hearing Assistance, then Take a Hearing Test and follow the instructions.
• Tap a result from the list when you're finished, and tap Next. You can also use a result from a hearing health professional if you tap Add a Hearing Test Result and follow the instructions.
• Tap Set Up Hearing Aid, tap Get Started, tap Next, then tap Turn On Hearing Aid.

Follow the Apple set-up guidance for full advice and troubleshooting. Also, it may take some time to get used to the new feature with small changes needed in the amplification level and balance, which you can make manually.

Body Mass Index (BMI) measurements have been the standard way to work out if someone is a healthy weight for decades. If you've ever had your weight and height measured together at the doctor's, it's likely been used to work out your BMI. Having a score between 18.5 to 24.9 would suggest you're 'healthy', with 25 to 29.9 being considered 'overweight'.

However, the question of whether BMI is outdated has been raised repeatedly in recent years. On the sofa with fellow GP Dr Amir Khan and host Lorraine Kelly on ITV's Lorraine, GP Dr Hilary Jones spoke at length about healthy weight loss - including the two "ideal" exercises for losing weight. He also raised a key issue with using BMI as a measurement: it's not always accurate as it doesn't account for muscle mass, which weighs more than fat, so many people who work out regularly may be incorrectly told they are 'overweight'.

Instead of BMI, Dr Jones said he preferred to use "simpler" methods with his patients - namely, the waist-to-hip (WHR) ratio or waist-to-height ratio (WHtR) measurements. "BMI is often used as the standard but it has its faults, it's not always accurate," he said.

"I prefer simpler things like the hip-waist ratio or, even simpler, the height-waist ratio. If your weight is more than half your height then you're overweight."

He also said weight was a complex, highly personal topic needing a more nuanced approach. "[Weight] impinges on people's self-esteem and how they feel in themselves, whether they are anxious or depressed, the relationship with food that they have, how people judge them and look at them, about attractiveness, sexuality, but also health," he said, noting that having a higher body fat percentage is linked to higher rates of heart disease, diabetes, and some cancers.

Want to know how to work the height-waist ratio out for yourself? Woman&home spoke to Dr Charlotte Norton, the chief medical officer of The Slimming Clinic.

What are the alternatives to BMI?

The WHtR is a measurement which compares your waist to your height to estimate how much fat you have around your waist, Dr Norton says. It’s calculated by taking the measurement from your waist at its smallest point (usually where your belly button is) and dividing that figure by your height. She says a healthy WHtR is one which is 0.5 or lower. “A WHtR between 0.5 and 0.59 is considered an increased risk of heart disease and other health problems. A WHtR of 0.6 or above is considered a high risk,” she explains.

The waist-to-hip ratio (WHR) mentioned by Dr Jones on Lorraine is the circumference of your waist divided by the circumference of your hips. Dr Norton says: “In order to calculate your WHR you should measure your waist at the smallest part and then measure your hips at the widest part. Divide your waist measurement by your hip measurement.”

She explains that a WHR of 0.80 or lower is healthy for women, and of 0.95 or lower for men. A WHR above 1.0 will increase your risk of issues such as diabetes, heart disease and fatty liver disease, she adds.

These two metrics can be more useful ways of looking at your weight as BMI doesn’t give any information about where the fat is located on the body as well, which means it doesn't give the full picture as weight is more detrimental in certain areas for both men and women. "Having increased weight around the waist is more risk to health than having it distributed across your body,” says Dr Norton.

As with all health measurements, weight measurements need to be examined alongside other health screenings like checks for high blood pressure and blood glucose levels. If you meet the requirements, many of these are done as part of the NHS Health Check.

If you’re concerned about your weight you should seek advice from your GP.

Why is it important to know your weight range?

It’s nothing new to say that our diets and more sedentary lifestyles are leading to increased levels of obesity. This can have a significant impact on our health and put us at more risk of developing serious diseases and health conditions. Having some awareness of where your weight is on a scale and whether you need to lose or gain weight can help you avoid these health problems.

For those who are overweight, this could include Type 2 diabetes, heart disease, some types of cancer or stroke. If you’re underweight, you may be more at risk of some cardiovascular diseases as well, along with a weakened immune system, osteoporosis, and vitamin deficiency.

While many of us are aware of the most common menopause symptoms, a new study has found they're unlikely to all happen at the same time - and some may even begin much earlier than we expect.

The women’s health app Flo has found that there can even be a 5 to 10-year gap between the onset of psychological and physical symptoms of perimenopause. As the physical symptoms of menopause are more well-known and many women don't expect to go through menopause until their late 40s, some women may be entering this stage unknowingly, which can have a serious impact on mental and physical health.

Data from over 4,400 women aged 30 and above in the US showed that the symptoms associated with mental health or mood such as anxiety, irritability, and depression were highest in women aged 41 to 45 and lowest in those aged 56 or older.

The study, which is due to be published in the npj Women’s Health journal, found that physical symptoms of perimenopause such as hot flushes, sleep issues, excessive sweating, vaginal dryness, and low libido were more common in the cohort of 51 to 55-year-old women, compared to the younger group.

Perimenopause affects women at different ages but many begin to experience symptoms, such as irregular periods or mood swings, in their early 40s. However, as symptoms may coincide with other stressful events in life - such as parenting or work commitments - and many women don't expect to enter perimenopause until their late 40s, they may not realise it's happening.

This lack of awareness around how early perimenopause symptoms can begin, Flo suggests, is because education and research still have a long way to go. The app highlights a report from Harvard Medical School which found that fewer than 1% of published medical studies on the biology of ageing focus on menopause - yet it has a huge impact on women’s mental and physical wellbeing.

According to the NHS, in the UK the average age for menopause, which is reached when you’ve not had a period for 12 months, is 51.

The study’s co-author Dr Jennifer Payne says the findings showing the differences in menopause symptoms across age groups, have never been demonstrated before. “Knowing this type of progression of perimenopause-associated symptoms can help both women and their doctors know what to expect as women enter the perimenopausal portion of their lives,” she adds.

Suffering in silence

Flo also found that because women don’t expect to go through perimenopause until they’re 50 or older, or aren’t aware of how early symptoms can begin, they’re not seeking medical support. The data showed that 64.3% of women aged 36 to 40 experienced moderate or severe perimenopause symptoms, but only 8% of this age group went to see a doctor.

Many women may still be using contraception in perimenopause as well, which can mask the symptoms because they override the body’s natural hormonal changes. But of course, it can also be because GPs aren’t considering perimenopause as a possible cause of adverse symptoms in younger women.

Flo believes this has led to many women suffering in silence. “Physical and emotional symptoms associated with perimenopause are understudied and often dismissed by physicians. This research is important in order to more fully understand how common these symptoms are, their impact on women and to raise awareness amongst physicians as well as the general public,” says Dr Payne.

While we know how to shorten a cold and protect ourselves from winter viruses in theory, the rise in norovirus cases has many people worried about catching this bug in particular. Also known as the 'winter vomiting bug', norovirus symptoms include vomiting, diarrhoea, bloating and stomach pain, nausea, and headaches.

The most recent data from NHS England shows 1,160 patients a day were in hospital with the bug on average last week - double last year's level. The surge in admissions is a 22% rise on the week before, meaning the NHS is now dealing with the highest number of cases since records began in 2012.

So what can you do to avoid the virus - which NHS England medical director Prof Sir Stephen Powis has referred to as a "horrible bug" - this month? Dr Amir Khan shared some advice with ITV's Lorraine viewers when cases first rose last year...

How to avoid norovirus

Dr Amir Khan told Lorraine Kelly what everyone could do to prevent catching the bug. He said: "It's caused by contaminated surfaces or getting too close to people who are infected", so he suggested: "wash your hands regularly, so simple!".

Dr Khan also advised viewers to use soap and hot water to clean their hands - rather than hand sanitiser - to remove droplets on the hands that could enter the body through the mouth and nose. He also recommended disinfecting surfaces and areas often touched by others, such as door handles and bathroom locks.

If you know someone with norovirus, encourage them to isolate until they've not had any symptoms for two days, as Dr Khan warns that norovirus isn't like some other bugs, where once you've had it, your chances of getting it again are much lower. "People often ask me 'if I've had norovirus once, can I get it again?' Yes, norovirus is a group of viruses, if you've had one version of it you can get another one - so keep washing your hands," he said.

That may also mean trying to keep your distance from anyone you live with who has the bug. It spreads very easily, so even a few droplets can lead to an infection.

How long is norovirus contagious?

Dr Khan said that people with norovirus are contagious "two days before and two days after your symptoms", which is why it's important to stay away from others and keep off work for two days after you stop showing symptoms.

These symptoms include vomiting and diarrhoea, says Dr Donald Grant, a fellow GP and the senior clinical advisor at The Independent Pharmacy. "Common side effects also include abdominal cramps due to a change in intestinal activity, urgent bowel movements, and bloating. It can also drastically increase dehydration, meaning consuming (safe) water is a necessity in order to reduce the effects and improve health," he says.

"Much like diarrhoea, throwing up can leave us dehydrated and with an electrolyte imbalance, meaning rehydration is key to feeling better quickly," he says. This may include drinking electrolyte-enriched water, eating hydrating foods where possible, and other ways to stay hydrated that don't just involve water.

"While healthy people should recover in time, the illness can prove risky for those with poor immune systems. Therefore, I recommend seeking urgent medical attention should symptoms worsen," he adds.

Why is norovirus so bad this year?

According to a report by the UK Health Security Agency, there seem to be more cases of norovirus this year compared to previous years for several reasons. Firstly, given that many people aren't regularly vaccinated against Covid-19 post-pandemic, there have been changes in population immunity. There are also now more means to test for norovirus and there have been changes in reporting cases for national surveillance.

However, the agency warns that there has also been a "true rise" in norovirus because one type of norovirus (GII.17) is now more prominent.

Dr Amir Khan previously shared why all winter flu viruses seem to be more common this year. He said it was down to "low numbers in terms of uptake of the flu vaccine" and also that the "main strain of flu going around this year is one that hasn't been around for a number of years, HN1, and that means population immunity is low."

What do Pilates for beginners, walking yoga, and a resistance band leg workout all have in common? According to GP Dr Hilary Jones, these are just some of the two "ideal" types of exercise that can help you lose weight and keep it off long term.

With the rise in popularity of weight loss jabs in the UK, Dr Hilary Jones and Dr Amir Khan sat down with host Christine Lampard on ITV's Lorraine to discuss ways to lose weight naturally. Dr Jones offered two "really good" exercises that when done together, could be hugely beneficial for healthy and long-term weight loss.

"Exercise is important as we all know. Some people have a genetic predisposition to increased appetite and being overweight. You can't change your genetics but you can change the amount of exercise you take and the calories you put in," he said.

One of the recommended exercises was LISS. This stands for low-intensity steady state training and "it's nothing new", Dr Jones said, but can be a very productive way to get moving and burn calories.

"It's exercise at mild to moderate intensity for say, half an hour to an hour," he said. "This would include walking, brisk walking, aquarobics, swimming, yoga, these types of things. You don't need to go at it like a bull in a china shop, in the gym doing high-intensity stuff all the time. This is a good way to burn calories most efficiently. You're using more oxygen and that oxygen is burning fat."

NHS guidelines for exercise have recommended 150 minutes of moderate-intensity exercise for years, to be done spread out through the week, to lower the risk of serious disease like diabetes, cancer, and heart disease in women. But Dr Jones says that these and "longevity itself" are connected to our weight, "and we know that two thirds of the adult population are overweight or obese".

The second of the exercises for weight loss recommended by Dr Jones was strength training for women. "Resistance training does different things. You're using muscle rather than cardio all the time, you're using protein, but you're also reducing your metabolism even at rest," he said.

"With cardio, you burn calories while you're exercising but with strength training, you increase your metabolism, so even after the exercise and in between exercises, you're burning calories. This is good for long-term fat loss," he said.

Doing both LISS exercise and strength training, which you can do in the gym or at home with weights like dumbbells and kettlebells or your own body weight, is "the ideal thing".

But how often do you have to exercise to see this benefit? "Three to five sessions a week of the strength training and two to three of the aerobic cardio exercise," says Dr Jones. "That's about the best combination if you want the steady weight loss."

Types of LISS exercise

• Brisk walking
• Aquarobics
• Swimming
• Yoga
• Pilates
• Cycling
• Elliptical
• Climbing the stairs
• Rowing

Any type of exercise can be considered low-intensity steady state training, provided you stay in the "mild to moderate" range. According to the NHS, this is exercise that "increases your heart rate and breathing, but still allows you to talk."

Other benefits of LISS exercise

The benefits of LISS exercise and strength training for weight loss as exercises for weight loss are clear - but what about the other benefits of this slow and steady type of cardio? Emily Servante, a certified personal trainer at Ultimate Performance, told woman&home: "For busy people with a lot of stress, taking the time out of your day to go for a walk can be better than high-intensity exercise for bringing down cortisol levels and clearing your head."

While you can do your 10,000 steps at home with an indoor walking workout, most experts advise you take your LISS workout outdoors. "If you opt for a walk or a bike ride, you’ll get some fresh air and hopefully some exposure to sunlight. And we know that circadian rhythms – which is basically the way our body regulates our sleep-wake cycle – are dependent on sunlight," says Servante. "So, more sunlight leads to better regulated sleep."

Not only that, but the two exercises go hand in hand. Your LISS exercise can help you out when it comes to strength training. "It might enhance your recovery between strength training sessions," says Servante. "If you’ve got sore legs from squats, going for a power walk the next day will help with blood flow and nutrient delivery to the damaged muscles."

This type of exercise also has social benefits - you can go for a bike ride, a spot of walking yoga, or a gentle run with a friend and not feel out of breath, making it the perfect way to catch up while getting your heart rate up.

Why LISS works for everyone

LISS exercise is a good addition to anyone's exercise routine, regardless of fitness level, says Lily Chapman, a performance coach and nutritionist for P3rform. She previously told woman&home: "You can use LISS exercise to improve your physical and mental wellbeing, whether you've never set foot into a gym before or you've been working out for years as its intensity and duration can be altered depending on where your level is at."

Just be careful of doing too much of any type of exercise. As Dr Jones says, it's not about doing exercise beyond your personal capabilities. If you're new to exercise, start small as "high impact may induce injury," says Chapman.

We all get lonely now and then. And while we know deep down that everyone else will often experience that same feeling too, it's refreshing to hear others actually talk about it - especially when they're as public-facing as Trinny Woodall.

Taking to Instagram, the makeup and skincare mogul shared a very different type of video to her usual beauty and fashion content as she opened up about her struggles with loneliness while on a dog walk in the crisp February weather.

"Let’s have a conversation about aloneness and loneliness," she said as she admitted in the video's caption that Valentine’s Day, which has just passed, had left her reflecting on where she stands right now in her life. It's something a lot of us will be able to resonate with no matter what relationship situation we find ourselves in, which is something Trinny pointed out.

"Whether you are single, looking for love, alone and very content. Maybe your kids have left home and your relationship with your partner isn't the same. Maybe your girlfriends are all getting married and their lives are different from yours now," she said, all of this can lead to a 'feeling of seperation' that can contribute to loneliness.

For Trinny herself, she revealed that loneliness often comes as a result of poor communication with friends. "I travel a lot and as a result, I think quite a few of my friends think I’m away and don’t get in touch so I do end up reaching out perhaps but then I’m also aware I can withdraw," she shared in the video's caption.

But, whatever is making you feel lonely, Trinny says, "I think there are definitely ways we can move forward with it and get to a better place if we're feeling lonely." And she has four methods that she relies on, daily and more infrequently, to make sure she feels as good as she can in her relationships with others - but, more importantly, herself.

She explained, "I find when I leave my days with meditation, when I reach out to old friends, when I make an effort to introduce new people in my life [and] when I end my days with writing a little gratitude, I don’t feel lonely."

Still, as great as the tips are for knowing how to deal with loneliness and also how to be happy alone, they weren't the main topic of Trinny's candid admission. What she focused on was the simple act of talking about loneliness, which, she believes, is the most important thing you can do to combat it.

"I think it's really important to have the conversation because, otherwise, we can scroll our lives away on social media, we can look at people's lives and think what's lacking in our own," she said. "So let's start the conversation."

And the conversation has well and truly started in Trinny's comments section, with a whole variety of people sharing their experiences with the aloneness, most of which have been incredibly positive.

"I think perhaps it is easy when one is alone to fall into a trap of presuming you are supposed to feel lonely, that you need to fill up your days with 'stuff' to justify your existence," one commentor wrote before adding, "Can we just enjoy the 'being alone' without feeling guilty?"

Another shared, "I’ve dated on and off over the years, but I'm not lonely and value my peace much more than settling for a guy who doesn’t feel ‘right’, just because that’s what society almost expects."

And a third commented, "Thank you for this Trinny - you can feel lonely in so many different ways - I was in a marriage where I felt so alone it was ridiculous. Now I’m divorced and I’m on my own, children have all flown the nest but I don’t feel lonely at all."

When we decide to boost our health and wellness, the first things to go are usually what we love most; unhealthy foods, alcohol, late nights. We know that an excess of these things isn't great for our health, both physical and mental, but Jennifer Aniston's approach to keeping healthy isn't all or nothing.

We know about her love for exercise - for Pvolve and cardio-focused 15-15-15 workout in particular - but in an interview with Allure, Jennifer revealed she takes an unrestrictive 80/20 approach when it comes to wellness. But what does that mean exactly? She explained, "You’ve got to live your life. No restrictions - except hard drugs. It’s the 80/20 approach. 80% healthy living and then 20% is; Go have a martini, go have your pizza and burgers and stay up late with your friends. There's a balance.

"A beautiful martini is always a lovely way to relax," she added.

It's a refreshing approach to wellness and a much more realistic way to maintain a healthy lifestyle. Especially if you're looking to stay motivated, Jennifer's 80/20 approach is good to keep in mind - if you know that keeping up with your exercise and healthy eating means you can then blow off some steam later, you're much more likely to keep at it.

It's an approach that Grace Walsh, our digital health editor here at woman&home, says is 'perfect' no matter where you find yourself in your wellness journey. "Balance is key as the saying goes and Jennifer Aniston's approach is perfect," she says. "If you're looking to make changes to your life, the 80% will get you there - but the 20% is just as important. Food and drink is about more than just sustenance, it has a huge connection to our social lives and helps us maintain relationships with friends and family, which are just as important as nutrition for enjoying life."

And don't just take Jennifer's word for how effective it is, there's plenty of research backing up her approach. Grace explains, "Research shows that the more you restrict yourself, the more likely you are to overindulge and have more than you otherwise would, so it's better to just have what you want in the first place."

When she's focusing on her healthy 80%, Jennifer's routine is about more than just exercise and healthy eating. It's also about having good sleep hygiene and looking after her mental health by welcoming in 'positivity and gratitude' too.

She told Allure, "All you can do is the best you can. I meditate in the morning. I stretch before bed. I've been really trying to work on my sleep hygiene."

But, she admits, while she loves doing full-body Pilates workouts and eating right, it's not always easy for her to stick to other elements of her wellness routine; mostly when it comes to sleep. "Sleep and I have a real hard relationship," she said. "I really want to love it and I am sure it wants to love me, but we have had a hard time, especially the last 10, 15 years. It’s just hard to shut the brain down."

One way she's trying to combat this is by avoiding the news and setting boundaries with tech and screen time in order to lower her cortisol levels and relax her brain. But she still has bad days. "Some days you're great and on point, and some days you're just not," she said. "I’m a big believer in trying not to be hard on yourself because the world is so mean right now and so aggressive and negative. So why would we do it to ourselves?"

This seems to have become her mantra, with her saying elsewhere in the interview, "We’ve got to love our bodies. It's doing the best it can. It's been with us since the day we started, so we can't be too hard on it."

Her 80/20 approach is certainly a perfect way to find that balance between pushing your body and also loving it - we're sold.

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Thinking back on the Covid-19 pandemic is the last thing many people want to do, especially when considering how to be happier going forward. But for others, it can be a way to look back and reflect. That's exactly what new research from University College London has done with a study published in Aging and Mental Health comparing happiness levels pre- and post-pandemic.

Experts analysed data from the English Longitudinal Study of Ageing, which has tracked the wellbeing of almost 4,000 people aged 50 and over since 1998. The survey participants reported that their happiness, life satisfaction, and "eudaemonic wellbeing" (whether life feels worthwhile) dropped significantly during the Covid-19 pandemic.

These levels have risen "remarkably" since then, says Paola Zaninotto, professor of medical and social statistics at UCL's Department of Epidemiology and Public Health. This is hardly surprising, given that the key to happiness for many people includes maintaining good health and social relationships, which not everyone could do during the pandemic.

Compared to pre-pandemic times as well, people in their 50s and above are reportedly "happier, more satisfied, and have a greater sense of purpose" now.

However, while reports of depression have lowered to 14.9% since the pandemic's height of 27.2%, the levels haven't reached the 11.4% they were before Covid-19 and the lockdown.

Why are some people happier now than before lockdown?

The study doesn't exactly look at why people are happier now than before the Covid-19 pandemic but Paola Zaninotto had some ideas. She said: "It perhaps could reflect a renewed appreciation for social connections and meaningful activities, as well as increased psychological resilience after a period of adversity."

"Improved health security following widespread vaccinations could also have contributed to this positive shift," she added.

We also spoke to Dr Venetia Leonidaki, a Doctify-rated clinical psychologist who was practising during the pandemic about the study's findings. She told woman&home: "I think the greater sense of purpose and life satisfaction could reflect a deep gratitude for surviving the Covid pandemic and being alive. As we get older, we are naturally more in touch with our mortality, which could make us feel thankful for goods, such as health and fitness, previously taken for granted," she says.

"Also, following a trauma, such as a near-death experience or a life-threatening situation [as Covid was for many people], post-traumatic growth can take place. This phenomenon refers to positive internal changes that happen after hardships. Such psychological changes could include increased self-confidence and resilience, feeling better equipped to deal with future challenges, a renewed sense of purpose, and an increased appreciation for life," she says.

However, Zaninotto adds that in taking these findings further, it's important to acknowledge that "age and affluence" played a significant role, "underscoring the importance of tailored support policies" for the pandemic's effects. The study also found that people in their 50s were unhappier than those in their 60s and 70s before the pandemic.

After undergoing any type of surgery, you're going to be left with a lot of questions; when can I drive again? When can I go back to work? How long will my body take to heal? But Dr Hillary has revealed that the most common question patients ask is actually, "When can I resume romance? When can I have sex again?"

It's unsurprising. Sex is a huge part of our lives and being told you can't do something only makes you want to do it more, right? If you've gone in for surgery, you've probably wondered about resuming your sex life afterwards, though whether you've worked up the courage to ask your doctor it is another question all together.

But Dr Hillary has the answer, so you can avoid all the blushing, though you shouldn't be embarrassed as Dr Hillary says patients ask about resuming romance more often than 'When I can drive again?' If you want to know the answer to that one though, Dr Hillary says about 'six weeks.'

But when can you resume with intimacy after surgery? According to Dr Hillary, "Rule of thumb, if you can do two flights of stairs without being too short of breath or getting chest pain, you're okay to have a bit of nookie."

With the most common operations being joint ones, with hip and knee surgery at the top, waiting to heal before you get back into the bedroom is vital. "What you don't want to do after a hip operation, which is usually very successful, is to dislocate that new hip," Dr Hillary explains. "You can resume sex usually within four to six weeks - provided it's healing nicely and you're given advice."

His advice, he says, is not just for those who have undergone joint surgery and it also applies to those who have suffered from a heart attack, who have had a hysterectomy, and people who have just given birth either naturally or via caesarean. Just keep in mind, he says, "You want to make sure the scars heal, the wounds heal. You want to make sure you're not bleeding still, you're not in any pain. And usually again after the six week checkup, you're probably ok to go."

When you do feel your libido calling after those six weeks, and preferably after you've had the all clear from your GP, you want to ease back in with safe positions that won't stress your body.

Dr Hillary says, "For the first time, you can download an online illustrated guide as to which positions are safer, satisfactory [and are] less likely to cause problems with your new hip or your new knee."

This intimacy guide by Practice Plus Group, he says, gives you the information about safe, comfortable and feel-good sex positions anonymously, explaining, "Because it's a question that's so often an embarrassing question and people won't ask to doctor or the physio, it's actually quite good to get that anonymously."

As well as guides to sex positions, there are also more mundane and practical tips in the downloadable guide like to 'take a painkiller 20 minutes before any sexual activity,' and to 'do some gentle stretches' that will loosen the body and relax you beforehand.

You can also find tonnes of expert insight online when it comes to having better sex, whether you're having it after surgery or not, with information on the best sex positions to help you orgasm and tips on how to have better sex being readily available.

A great option for having safer and more comfortable intimate moments post-surgery is to use one or some of the best luxury sex toys that can spice up your sex life without the need for heavy action. The woman&home team have a number of favourites after reviewing a fair share of the best sex toys over the years and you can find our favourites below.

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It was a shock when, earlier this week, new research from Diabetes UK showed that one in five adults in the UK are now living with diabetes or pre-diabetes. That means a total of 4.6 million people are now diagnosed with diabetes in the UK, while a further 6.3 million struggle with non-diabetic hyperglycaemia, which is also known as pre-diabetes. And with the charity predicting that a further 1.3 million people are still undiagnosed, the stats are the highest ever recorded.

But what exactly is diabetes and what does it do to the body? Appearing on Lorraine, Dr Amir Khan explained, "There's several different types of diabetes but there are two main ones.

"Type one diabetes occurs usually in younger people or children. It's an autoimmune condition where your immune system attacks the pancreas - that's the organ that makes the hormone insulin - and it stops it from making insulin. So your blood sugars go up because the insulin is not there to counteract them and then you get type on diabetes."

The more common form of diabetes is type two, he explained, which usually affects adults and is caused by a combination of genetics and lifestyle factors. "You are making enough insulin but what's happened over time because of those things [your genetics and lifestyle choices] is that your body's not responding to the insulin as it should do," he explained. "So your sugars go up even though the insulin is trying to work hard to bring them down."

But there has recently been a massive influx in people being diagnosed with pre-diabetes, which is a pre-cursor to developing type two diabetes, and it's especially dangerous as there are hardly any symptoms.

The expert shared, "Pre-diabetes; that's when your sugars are creeping up and it might be because, again, you've become resistant to the insulin but they're not high enough to call it diabetes. That's the time to catch these things, to try and bring everything down."

So with symptoms for type one, type two and pre-diabetes often going unnoticed or overlooked, what do you need to look out for? Dr Amir explains, "Symptoms for type one and type two diabetes do overlap; tired all the time, drinking a lot of water, passing a lot of urine, lots of infections. All of that can mean that you have diabetes. I would see a doctor if you've got any of those symptoms."

The good news is, if you do find that you're struggling with pre-diabetes or type two diabetes, there are a handful of lifestyle changes you can make to manage your symptoms and reduce the impact they have on your life, Dr Amir says.

"I've got five pillars I always talk to my patients with diabetes about," he said. "Number one is a good balanced diet full of plants, and if you are going to eat meat, fish is the thing to go for." He also says that berries and walnuts are your 'best friends' when it comes to diet, as they're rich in fibre, antioxidants, and healthy fats.

Regular movement is also incredibly important, Dr Amir says. "Find something you enjoy doing and do it every day," is his recommendation, whether that means you try out the viral walking yoga trend, or enjoy convenient, cheap and effective exercises at home.

His third tip is to get good quality sleep. "This is so hard for so many people, but seven hours a night," he says. "Even one night of bad sleep can push your sugars up and link your insulin resistance. So, over time, your insulin works less efficiently if you're not sleeping well.

"Get outside in nature - you know I love this! People are more active when they're outside, but their stress levels come down. Stress hormones like cortisol have been linked to insulin resistance and type two diabetes, so get outside." There are plenty of other ways to lower your cortisol levels too, though getting outside is one of the easiest, fastest and cheapest.

And last but not least, he urges people to enjoy social connections. He explains, "Socials connections, face to face, talk to people. It's really good for your brain but it's good for your stress and that helps your insulin work better."

If you have any symptoms Dr Amir mentioned, he says to see a doctor so you can be screened for pre-diabetes and diabetes. Then, if a diagnosis comes back from that, focus on incorporating his five top tips into your daily routine - and to help with that tricky third tip of getting enough sleep, we've compiled 32 tried and tested ways to improve your sleep so you can nod off with ease.

We've always known that omega-3 plays an important role in heart, joint, brain, and skin health - but now, new research has shown it could be key to lowering your biological age as well.

The research, published in Nature Aging and led by the University of Zurich, looked at the chemical markers on DNA (known as 'epigenetic clocks') of almost 800 people between 70 and 91. They looked at changes in these markers over three years to see if supplementing with omega-3 could impact how quickly cells age.

The participants were divided into eight groups. Each group received a different combination of omega-3, placebo pills, and/or two very simple things: vitamin D supplementation and/or a regular exercise regime.

After results showed those who took an omega-3 supplement had signs of slower biological ageing adding up to three months, Heike Bischoff-Ferrari from the Department of Geriatrics and Ageing Research at the University of Zurich said: "This is the biggest trial we have today that hints that a simple supplement contributes to slowing biological ageing."

When the omega-3 supplements were combined with vitamin D supplements and regular exercise in another group, results showed an even slower rate of biological ageing, working out to nearly four months.

"Omega-3 plays on multiple pathways of ageing, such as being anti-inflammatory. Similarly, vitamin D and exercise have multiple benefits," Bischoff-Ferrari said. "We thought, if you play on each of these differential pathways, do you get an additive benefit?" It turns out so.

While the differences are small (we're looking at a few extra months, rather than years here), four months could be everything to some people. With further research, other conclusions may also be made about the positive effect of omega-3 on the biological age of younger people, including those in their 40s, 50s, and 60s.

“While the effects may appear small with three to four months rejuvenation of biological age in three years, if sustained, they may have relevant effects on population health," said the scientist.

The trial volunteers took a gram of marine algae-based omega-3 or 2,000 international units of vitamin D or performed 30 minutes of strength training exercise three times a week, or a combination of all these.

Like all scientific research, it's important to dive into the smaller details of this study. This study doesn't just suggest that people may live longer with better omega-3 and vitamin D intake and more exercise, their quality of life will be better as well, says Dr Harry Jarrett, the head of science and research at Heights.

"The authors reported that the effect of Omega-3 fatty acids led to a significant three-month reduction in biological ageing compared to placebo. Previous studies have also reported that omega-3 supplementation helped reduce the rate of falls by 10% over three years, suggesting improved quality of life in addition to a reduced rate of ageing," he tells woman&home.

It's important to take all scientific research in context and speak to your doctor before trying anything new - most of the participants in this study were already relatively healthy and active and an omega-3 supplement isn't suitable for everyone. But, it's clear adding an omega-3 supplement could be a good idea for some people.

Equally, taking up some form of strength training (whether it's a dumbbell workout for beginners or a full-body Pilates workout for half an hour) and supplementing with vitamin D, if appropriate for you, could make a positive difference.

What is omega-3?

Omega-3 fatty acids are commonly known as "healthy fats" and are found in foods like fish, nuts, seeds, fruits like avocado and berries, and seaweed. They have been linked to better heart, joint, brain, skin, and hair health.

"There are several different types with the three most commonly researched being docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are found in fish and seafood, and alpha-linolenic acid (ALA), which is typically found in plant-based foods like flaxseed oil," says Dr Jarrett.

"They play fundamental roles throughout the human body but we can't produce them ourselves, so it's crucial we consume them through our diet and if required, supplementation," he says.

As noted, always speak to your doctor before taking any new supplements or dramatically changing your diet.

Dark circles; they turn up as deep purpley-blue, almost bruise-like bags under the eye and are sometimes accompanied by small broken veins and sore red patches of skin. We can sometimes tell why they've flared up and easily blame a few nights of poor sleep for their appearance - but when they're sticking around and nothing seems to be treating them, it's beyond frustrating.

Well, thankfully Dr Amir Khan has revealed the six most common causes of dark circles under the eyes - and they're all easily rectified by using one of his 12 simple treatment suggestions.

"One of the most common causes of dark circles is ageing," he revealed on Instagram. "As you age, the skin below your eyes begins to loosen and thin out so the blood vessels under your skin may become more visible. This can darken the appearance of your under eyes. Hollow areas called tear troughs may develop as well. Tear troughs cause shadows that increase the appearance of puffy eyes."

But there are also other causes behind dark circles that new research has only recently highlighted. Dr Amir explained, "Other causes of dark circles under your eyes may include genetics. Studies have shown that dark circles under your eyes may run in families."

Skin conditions like eczema and contact dermatitis may also be the cause for some, with Dr Amir saying that conditions like these can cause the blood vessels under your eyes to dilate and show more prominently through your skin. Rubbing and scratching your eyes when they become irritated because of these conditions can, Dr Amir says, "Cause your under eyes to swell as well and your blood vessels to break, giving them a darker appearance."

And, of course, we have to talk about sleep, a lack of it, and how to sleep better. "Poor sleeping habits cause the skin under your eyes to appear pale as well and your blood vessels can easily show through pale skin," the expert shared.

But while pale skin can show off dark circles more, so can overly tanned skin. Dr Amir says, "Too much exposure to the sun triggers your body to make more melanin. Melanin is the substance that gives your skin its colour and it can appear darker if there's lots here," he said pointing to the under eye area.

And finally, there's dehydration. "The skin under your eyes can start to look dull when you don't drink enough water," he says. "Other factors such as stress, excessive alcohol use, and smoking can all cause dark circles under your eyes."

But, "Fear not", Dr Amir says, as there are things we can all do to easily treat dark circles under the eyes. There's of course our favourite 'time-defying' Trinny London eye cream that can eliminate dark circles in just ten days, but Dr Amir has a whole host of natural and easy-to-implement suggestions that you can start trying out right now - yes! This minute. Though, he says, to remember that dark circles are 'not dangerous' and 'it's up to you' if you want to treat them.

His first tip? "Getting more sleep - easier said than done, I know." He says to aim for seven to eight hours of good quality sleep per night and promises, "This can make your dark circles disappear. Using extra pillows to elevate your head at night can help reduce puffiness and dark circles there - trust me, it works!"

"Cold compresses," are another of his suggestions. "Apply cold spoons or cold compresses to your eyes to shrink those dilated vessels and reduce puffiness around your eyes." Cutting up some cold cucumber slices can work wonders too, he adds, not only because they're cool against the skin but also because they contain vitamin C and water which can help hydrate your eyelids.

Another kitchen-centric idea he shares is to, "Place cold teabags under your eyes. This can increase circulation because tea contains caffeine and lots of antioxidants."

Shop Easy Dark Circle Fixes

He adds, "Remember to drink plenty of water, stop smoking, manage alcohol levels and stress. Always wear sunscreen, especially around your eyes. Get any skin conditions like eczema around your eyes treated and avoid rubbing your eyes as well."

If none of his suggestions work and all else fails, if your dark circles are really bothering you, he says, "Remember it's nothing serious so you probably don't need to see an NHS doctor, but private treatments may be available through a dermatologist."

While I've found my best walking shoes and best workout leggings, a jacket that ticks all my boxes has evaded me. As a regular walker, hiker, and runner, I'm constantly out when the light is low in winter and, as I live in a big city, I'm always working my way around cars, bikes, and other pedestrians. I want a jacket warm enough to wear in chilly temperatures with the right layers, breathable, visible, somewhat stylish, and less than £100. Is that too much to ask for?

Not anymore. Enter - the new M&S Goodmove range. It's designed for the upcoming spring and summer months, but I got one early to see if this could be the jacket to (finally!) take the main spot in my wardrobe. Here's why I'm now recommending it to all my friends and family...

When it comes to activewear for running, walking, and hiking, there's some pretty stiff competition. I've tried jackets from big names like Nike, Sweaty Betty, and The North Face, alongside visibility-focused brands like Proviz with success (and I'd recommend having a look at them all) but there was always something missing.

While some brave individuals face the outdoors in running shorts and a light jacket, I am not one of them. I like to layer up and keep those layers long. I found in some cases, the jackets I tried just weren't warm enough. Or, they were warm enough but the small reflective strip running down the arms wasn't enough for the bright lights of London. Or, they ticked both these boxes but I'd be shelling out £200+ for the privilege of owning one.

After I slipped on the M&S Goodmove 360° Reflective Hooded Sports Jacket last month, I knew I'd found my new favourite. As well as being the go-to for clothing in 2025, M&S' Goodmove range makes it one of the best British sportswear brands. The range offers everything from the best sports bras for smaller busts to budget-friendly leggings, but this jacket came out on top.

How to wear the M&S Goodmove jacket for winter

The latest study on the link between what we eat and cancer risk comes from the University of Oxford and it suggests that simply drinking a glass of milk every day can do more than help you maintain strong bones - it could be the way to lower your risk of bowel cancer.

Bowel cancer is the third most common cancer diagnosed in women, with almost 20,000 new cases every year, according to Cancer Research UK. Concerningly, cases in England are rising in those under 50 without a clear reason why - although it's still most commonly diagnosed in those over 85.

The study, funded by Cancer Research UK and published in Nature Communications, found that having an additional 300mg of calcium every day - equal to a glass of milk - can decrease the risk of colorectal cancers by 17%. That's on top of the 700mg already recommended by the NHS.

"It highlights the potential protective role of dairy, largely due to calcium, in the development of bowel cancer," said Dr Keren Papier, lead researcher at the University of Oxford.

Researchers collected data on the dietary habits and bowel cancer risk of more than half a million women over 16 years old. They focused on the impact of 97 different food products and nutrients, specifically calcium-rich foods, leafy greens, fortified milk alternatives, and processed meat.

Although the study also found that these other foods - including breakfast cereals, fruits, whole grains, carbohydrates, fibre, sugars, folate, and vitamin C - made a difference, they only offered a slight risk reduction.

Dr Papier revealed why the link between dairy specifically and a lower risk of bowel cancer might exist. "We have some idea why calcium has this effect. It's suggested that calcium might protect against bowel cancer by binding to bile acids and free fatty acids to form a type of harmless 'soap', which stops them from damaging the lining of the gut," she said.

The easiest way to fit an extra 300mg of calcium is to drink a large glass of dairy milk every day. However, adding other foods rich in calcium can help too.

Foods high in calcium

According to the NHS and the Royal Osteoporosis Society, the following foods are also rich in calcium. These can contribute to the additional 300mg suggestion per day:

• Dairy foods, such as milk, cheese, and yoghurt
• Green leafy vegetables, particularly kale
• Fortified cereal products, including cereal and bread
• Fish with bones, such as sardines and pilchards
• Salmon
• Baked beans
• Sausages - vegetarian or pork varieties
• Sesame seeds
• Porridge with semi-skimmed milk
• Tofu
• Rice pudding

What else did the study find?

The study also found links between alcohol and processed meat and a higher risk of bowel cancer. They discovered that drinking an additional large glass of wine (250ml) per day increases the risk by 15% and eating more red and processed meat, including ham, increases the risk by 8%.

While this is nothing new - several studies, including those by Oxford Population Health and the University of Bergen - have pointed to the benefits of giving up alcohol and eating less ultra-processed food for our health, this new study puts particular percentages on the risk.

The study also found that yogurt, riboflavin (a type of vitamin B), phosphorus, magnesium, and potassium, were all associated with a lower risk of colorectal cancer.

It highlights just how important a balanced diet, with a low alcohol intake and processed food, is for our long-term health and wellbeing.

A note on the study

While this study is a promising step forward, using a large dataset of women to demonstrate the impressive benefits of including more calcium in a balanced diet, it's tricky to say what these percentages mean in 'real life'. Everyone's risk of bowel cancer is slightly different depending on a variety of factors, including lifestyle habits (such as smoking, drinking, exercise, sleep, and stress) and genetics.

The results of the study also point out that women who developed colorectal cancer tended to be older, taller, and have more family history of bowel cancer, with more "adverse health behaviours" compared to participants overall.

A higher calcium intake may also not be suitable for everyone, so if you have concerns about your risk of bowel cancer or steps you can take to lessen the potential risk, speak to your doctor.

This article is for general interest and is not intended to suggest a course of action that might be suitable for you. Always consult a licensed healthcare professional before making decisions concerning your health and wellbeing.