8 foods to eat before bed for a better night's sleep
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Metro
3 days ago
- Metro
Why women are way more tired than men right now
Link is copied Comments We've heard of the gender pay gap. But did you know there's an energy gap, too? That's according to new research by Holland & Barrett, which revealed that 52% of women feel too tired to complete household chores, compared to just 35% of men. In addition, the study also found that the UK as a whole is pretty much exhausted: 72% of us don't have the energy to get through the day, while 42% of us admit to eating our way through tiredness for a quick sugar lift (Picture: Getty Images) To understand this energy gap — and why it exists — Metro spoke to Emily Foster, Holland & Barrett sport nutritionist. She explains that a complex mix of biology, lifestyle, and social expectations can be attributed to why women report feeling more tired than men. Foster also shares symptoms of energy loss and tips on how to close this gap once and for all (Picture: Getty Images) 'Biologically, hormonal fluctuations throughout the menstrual cycle play a significant role in energy levels,' says Foster. For example, lower hormone levels during menstruation can cause fatigue and disrupt sleep. Oestrogen dips, especially in the luteal phase, often bring PMS symptoms, including low energy. 'Pregnancy and postpartum are also physically demanding periods marked by significant hormonal shifts, while menopause brings further fatigue due to hormone changes, poor sleep, and mood changes,' the expert adds. On top of this, Foster says that, comparably with men, many women face underdiagnosed health issues such as anaemia, thyroid disorders, or autoimmune conditions like lupus and fibromyalgia. All of these can cause chronic fatigue (Picture: Getty Images) 'Low energy can manifest in multiple ways — physically, mentally, and socially,' notes Foster. In terms of the former, this can manifest as constant tiredness despite adequate sleep, heavy limbs, and reduced stamina for everyday activities. Mentally, she says you might notice slower reactions, from difficulty focusing to forgetfulness. 'These are all signs that your brain isn't functioning at its optimal energy level.' Feeling irritable or emotionally overwhelmed during social situations? Or, feel like you want to withdraw from interactions completely? Foster says that while we can all relate to cancelling social plans and skipping the gym when tired, a consistent lack of energy, which impacts general wellbeing and lifestyle, does need addressing (Picture: Getty Images) 'Feeling chronically tired is your body's way of asking for better support,' Foster says, adding that better hydration, regular movement and enough quality sleep are crucial, but nutrition also plays a central role in sustaining energy throughout the day.' Case in point: Further Holland & Barrett research found that 29% of people rely on coffee for energy. 'While caffeine offers a quick boost, sustainable energy comes from nutrient-dense, balanced meals,' stresses the expert. Here are Foster's top tips on how to close the energy gap... (Picture: Getty Images) 'Even mild dehydration can sap your energy,' says Foster. If you're planning a workout, she advises drinking water before, during, and after workouts. 'For sessions over an hour or in hot weather, consider adding electrolytes to replace minerals lost through sweat,' she adds. Similarly, if you're not planning on exercising, drinking enough water is key for sustaining energy levels. The NHS says 6 to 8 cups or glasses of fluid a day is enough (Picture: Getty Images) 'Food provides energy through molecules like glucose, which are primarily sourced from macronutrients.' Foster says these usually come from carbohydrates, a small amount from fats, and protein. 'But micronutrients — like B vitamins and amino acids — also contribute to energy production,' she adds. Additionally, the amount of energy in food is measured in calories (kcal); however, it's not as simple as eating lots of high-calorie foods to boost energy levels, she explains. 'Instead, we need to consider if we're eating sustainable sources of energy — including foods like fibre, healthy fats, protein and unrefined carbohydrates to give the body a steady source of energy over a longer period' (Picture: Getty Images) Foster also states that regularly eating small meals and snacks may help to keep your energy up. Some research suggests that eating four to six small meals daily, including healthy snacks, can help to keep your blood glucose steady. But, if you prefer to have fewer meals, she recommends incorporating more healthy snacks into your day for an energy boost. And, rather than loading up on sugary snacks, focus on slow-release energy from whole foods. Examples of these include... (Picture: Getty Images) • Chia seeds: 'High in protein, healthy fats, and fibre, they support stable energy levels,' Foster says. She adds that because seeds contain protein and fibre, they're key for slower digestion and 'crucially' a slower release of energy. Foster recommends mixing chia seeds with fruit and yoghurt to make a balanced, energy-boosting snack. • Almonds: These are rich in B2 (riboflavin), copper, and manganese, which are vital for energy production. • Fruits: Bananas are highly advised for boosting energy levels, as they're packed full of energy-rich carbohydrates. Apples and strawberries are great too, as they contain natural sugars and are high in fibre. 'This means the energy that apples provide is of the longer-lasting sort, therefore you won't experience a crash,' Foster concludes (Picture: Getty Images) Your free newsletter guide to the best London has on offer, from drinks deals to restaurant reviews.
Metro
4 days ago
- Metro
Urgent product recall of protein pot over risk of salmonella contamination
Waitrose has issued a product recall over fears the item could be contaminated with salmonella. The supermarket is recalling its Waitrose and Partners Egg and Spinach Protein Pot with best before dates of July 31 and August 1. Waitrose has warned anyone who has purchased the product not to eat it, and says they should return it to their local branch for a refund. A statement by the Food Standards Agency said: 'Point of sale notices will be displayed in stores that are selling this product. 'These notices explain to customers why the product is being recalled and tell them what to do if they have bought the product. 'If you have bought the product do not eat it. Instead, return it to the store from where it was bought for a full refund. 'For further information, please contact Waitrose Customer Care.' Waitrose says salmonella, a type of bacteria which can cause fevers, diarrhoea and stomach cramps, could be present in the affected product. More Trending The FSA warns that anyone experiencing these symptoms should stay away from work, school, or nursery until they stop having symptoms for at least 48 hours, to avoid passing it on to others. The supermarket apologised for any inconvenience caused and 'that it has been necessary to recall this product'. Last week, Tesco was forced to recall another product over fears they could contain salmonella, while one person has died in Ireland following a listeria outbreak linked to141 different types of microwave meals. And earlier this month a trendy chocolate bar was recalled because it does not declare it contains peanuts, causing a potentially deadly allergy risk. Get in touch with our news team by emailing us at webnews@ For more stories like this, check our news page. MORE: 'Mesmerising' retro cake from 1930s is now being sold in supermarkets MORE: Couple sued Waitrose for racism after bosses rumbled them for having tanned skin MORE: Top UK supermarket launches new subscription pass — with a major Christmas perk
Scottish Sun
4 days ago
- Scottish Sun
Fizzy drinks, ice cream and instant noodles could up your risk of LUNG cancer by 41%
Munching junk is especially bad news for both non-small cell lung cancer and the deadlier small cell type, experts say FOOD FOR THOUGHT Fizzy drinks, ice cream and instant noodles could up your risk of LUNG cancer by 41% Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) SCOFFING fizzy drinks, ice cream and instant noodles could send your lung cancer risk soaring by 41 per cent, experts warn. A major study has found people who munch the most ultra-processed foods - or UPFs - are far more likely to get the disease than those who avoid them. Sign up for Scottish Sun newsletter Sign up 3 Fizzy drinks have been linked to lung cancer Credit: Getty Images - Getty 3 The findings don't prove ultra-processed foods cause cancer, rather that people should still try to cut down Credit: Getty An international team of scientists said junk food is particularly bad for non-small cell lung cancer and the more aggressive small cell type. Professor Sam Hare, consultant chest radiologist at the Royal Free London NHS Trust, said: 'A quarter of lung cancer cases occur in non-smokers so we do need research exploring whether other factors are associated with lung cancer." The study tracked the diets and health of more than 100,000 adults in the US over 12 years and found 1,706 went on to develop lung cancer. On average, people had nearly three servings of UPFs a day, but some had up to six. The favourites across diets were soft drinks and lunch meats. But the list also includes fried food, cakes, pastries, salty snacks, breakfast cereals, instant noodles and soups, margarine, sweets, burgers, hot dogs and pizza. Those who scoffed the most UPFs were 41 per cent more likely to get lung cancer than those who ate the least, according to findings in Thorax. The research team, tried to account for whether people smoked or not, but not how heavily, which could still skew the results. They warned the findings don't prove UPFs cause lung cancer, but said people should still try to cut down. They wrote: 'Although additional research in other populations and settings is warranted, these findings suggest the healthy benefits of limiting UPF. I'm a doctor and these 5 changes could be a sign of deadly lung cancer "Limiting trends of UPF intake globally could contribute to reducing the burden of lung cancer.' Prof Hare said further work was needed "to establish direct causation between UPFs and lung cancer". "Crucially, whilst the study does make some adjustments for smoking status, the amount of smoking is not factored in, which is known to be directly related to lung cancer development," he said. 'Dietary habits also change considerably over the course of such long-term studies. 3 Lung cancer symptoms usually only emerge as the disease develops "It's difficult to directly conclude that lung cancer is related to the level of UPF consumption alone given it was only declared at the start of the study. 'That said, given the relative lack of info on non-smoking risk factors for lung cancer, it's important that the scientific community does more studies like this – we need genuine evidence-based advancement in early diagnosis of lung cancer in non-smokers, but this study isn't quite able to give us the answers yet.' The findings come as a separate study looked at teenage smoking in the UK over 50 years. Experts from the University of Michigan tracked rates in 16 and 17-year-olds from 1974 to 2018, and found it had dropped from 33 per cent to 12 per cent. But in 2018, 11 per cent of older teens were vaping and those who did were far more likely to go on to smoke. Writing in Tobacco Control, the authors said just 1.5 per cent of non-vaping teens picked up cigarettes, compared to 33 per cent of vapers. 'Tobacco control efforts should continue to focus on the prevention of general youth nicotine use and to specifically target youth who use e-cigarettes because their risk of cigarette smoking is similar to youth in the 1970s,' they wrote. But some academics have slammed the findings, saying the conclusion is 'not justified'.
