How often should you apply sun cream? Plus 14 crucial questions answered by a skin cancer specialist
Australia – a country where two out of three are diagnosed with the condition by the age of 70 – paved the way for making us wise up, with their 'slip slop slap' sun cream campaign over 40 years ago. And while rates of skin cancer are unsurprisingly lower here in rainy Britain, we're far from immune.
'There's a troubling rise in skin cancer cases among younger demographics,' says consultant dermatologist Dr Anjali Mahto, founder of Self London. She blames indoor tanning as well as products offering very low SPF protection. 'The latter are often marketed to appeal to Gen Z – with bright, influencer-style branding that downplays the real risks of UV exposure.'
In clinical practice, Dr Mahto sees 'a number of young patients presenting with early signs of sun damage – something that is entirely preventable with proper education and protection.'
What's more, ultraviolet radiation, both UVA and UVB, is present year-round, and its effects are cumulative and insidious – it's something to shield against every day, not just for three months a year. 'As well as melanoma, UV also contributes to fine lines, uneven skin tone and loss of elasticity,' explains aesthetics expert Dr Jo Mennie, who worked in NHS plastic surgery for 12 years.
I grilled the two doctors on the best practice for staying safe in 2025. Here are their answers.
How much sunscreen is the right amount?
If you want genuine protection don't skimp on the application. Half a teaspoon is recommended for faces and necks, and bodies need the six full teaspoons (36 grams, says Dr Mahto). 'But use your common sense, if you're larger, applying too little significantly reduces the sunscreen's efficacy.
What's the best way to apply it?
Whether you prefer an old-school cream or a spray, both get the thumbs up from the dermatologist. 'Either is effective if used correctly,' confirms Dr Mahto. 'Sprays should be applied liberally and then rubbed in to ensure even coverage. Creams provide a visual cue for coverage but require thorough application. Whatever you choose, the key is ensuring generous and even application.'
How often should you apply sun cream?
Ideally, apply sunscreen 30 minutes before sun exposure, and reapply every two hours, more frequently if you're sweating or swimming, says Dr Mennie. 'A common mistake I see is patients applying it once and assuming they're protected all day. That's unfortunately not how it works, as studies prove.' Also even if it says 'water resistant' on the bottle, swimming, sweating and towel drying can all remove sunscreen.
How can you tell which is the safest sunscreen to use?
'While SPF (Sun Protection Factor) is important, it only measures protection against UVB rays, which are responsible for sunburn. It's just one side of the sun protection equation.'
To fully protect your skin, Mahto says it's essential to use sunscreen – a term that refers to products offering broad-spectrum protection against both UVB and UVA rays. 'UVA rays penetrate deeper into the skin and are a major contributor to premature ageing and skin cancer, even when there's no visible sunburn.'
When choosing a sunscreen in the UK, look for:
SPF 30 or higher to protect against UVB
A UVA star rating of at least 4 out of 5, and
The 'UVA' logo inside a circle, which indicates the product meets EU standards for UVA protection
What SPF factor should I use? Does it depend on skin type?
Everyone should use at least SPF 30 with broad-spectrum protection, and if you have very fair skin or conditions like rosacea or melasma, make that SPF 50, says Dr Mennie. 'And even darker skin tones are still vulnerable to UVA-induced aging and pigmentation even if the burn risk is lower.'
Which is better – mineral or chemical?
Mineral sunscreens (zinc oxide, titanium dioxide) sit on the skin and reflect UV rays. 'These are brilliant for sensitive or acne-prone skin and those patients who are pregnant or breast-feeding or experiencing hormonal sensitivity in the skin,' says Mennie.
Chemical sunscreens tend to feel lighter and blend more easily, but some can irritate sensitive skin, she adds. As both have pros and cons, 'it's worth experimenting with different brands to find the one that's right for you, as the best one is the one you'll actually wear daily.'
Sunscreen makes my skin greasy or spotty – can I just wear a hat and sit in the shade instead?
'Hats and shade are helpful, but they don't block reflected UV rays completely, so sunscreen is still essential,' says Dr Mennie. She insists sunscreen won't necessarily make skin greasy, 'modern formulations are non-comedogenic and lightweight – I recommend gel-based or mineral options for oily or acne-prone skin.'
Do the 'once a day' sun creams work?
Bad news for the parents who thought these were a godsend. 'Studies have shown that 'once a day' sunscreens may not provide adequate protection for the entire day,' says Dr Mahto, who never recommends them to her patients. 'Sweating, swimming, and towel drying can diminish their effectiveness, so it's advisable to reapply sunscreen regularly, regardless of 'once a day' claims.'
Is it worth spending more on sunscreen? Are cheap brands just as good?
You don't have to spend a fortune, say the experts. 'The most important thing is that it's broad-spectrum, SPF 30 or higher, and that you apply enough – most people use half the recommended amount,' says Mennie. Some higher-end formulations offer better cosmetic finishes or added skincare benefits, she adds, 'but there are brilliant affordable options on the market.' Price does not always equate to quality in sunscreens.
What are the risks of not reapplying sunscreen?
By failing to keep topped up, sunscreen becomes less effective, or activities like swimming might remove it leaving you totally unprotected. Increasing the risk of sunburn, DNA damage, and skin cancer. Recent data confirms .
Will skipping sunscreen make me look older?
This makes premature ageing likely, says Dr Mennie. 'I've absolutely seen patients age faster from not bothering with protection. UV exposure accelerates collagen breakdown and pigmentation, so not reapplying allows UV damage to accumulate even after just a couple of hours.
'In the clinic, if I'm seeing younger patients with photodamage, fine lines, uneven tone, far earlier than I'd expect, you can be sure that they are skipping their sunscreen during overcast months or when they're 'just popping out'.'
One study found up to 80–90 per cent of visible facial aging is due to UV exposure. 'I've had patients in their 30s with premature creasing around the eyes and forehead purely from incidental sun exposure,' adds Mennie.
Is SPF in makeup or moisturisers enough?
In short, no.'The SPF in makeup or moisturiser is tested in labs at 2mg/cm² which is far more product than most of us apply. You'd need several layers to achieve the stated protection. Think of these as top-up, not your primary defence,' advises Mennie. 'I wouldn't leave the house without actual sunscreen myself, it's my number one skincare that's non-negotiable.'
Is there any such thing as a safe tan?
Unfortunately, insists Mahto, there is no such thing as a truly 'safe' tan. 'Tanning is your skin's response to injury – when exposed to UV radiation, your skin produces more melanin in an attempt to protect deeper layers from damage. So even a light tan or subtle 'glow' is a sign that DNA damage has already occurred.
'Over time, this damage accumulates, increasing the risk of premature ageing, pigmentation issues and skin cancers including melanoma. Also, it's a common misconception that a gradual tan is somehow healthier. Unfortunately, any intentional tanning, whether that's from the sun or tanning beds, comes with risks.' Don't do it.
What sunscreen do the experts personally use?
Dr Mennie: 'I wear a broad-spectrum SPF 50 every single day rain or shine, winter or summer. I use Dr David Jack's All Day Long SPF 50 as my chemical sunscreen option, and HydroPeptide's Solar Defence non-tinted SPF 50 as my mineral option depending on how my skin feels.'
Dr Mahto: 'I use a separate facial sunscreen as body sunscreens are often too heavy for my acne-prone skin, and I really like the Ultra Violette range for my face. For body, I don't spend a lot of money, I'll buy what's on offer (so long as it meets the criteria mentioned earlier). 'I don't leave the house without applying it, but if I know I'll be indoors all day (and not sitting near a window for hours) then I'll skip it – this isn't very often though!'
Dr Anjali Mahto is a consultant dermatologist of over 20 years, 12 of which were in the NHS. She's also the Founder of Self London.
Dr Jo Mennie has over 11 years of experience working as a doctor in the NHS and is a plastic surgeon with a special interest in women's health now working in the private sector.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Telegraph
31 minutes ago
- Telegraph
Does the new NHS plan mean I'll finally get to see a GP? Doctors answer your key questions
The 10-year plan for the NHS revealed by the Government yesterday might be the single biggest health announcement made since Labour took over a year ago. At its core is a plan to make our health service 'digital by default', with an app where people can access same-day GP appointments, as well as receive tips on healthy living and preventing illnesses like cancer and cardiovascular disease. It's a massive document, coming in at a full 168 pages, and it's certainly an ambitious plan. What's clear from the announcement is that it will pivot the NHS into a prevention-first organisation, and that the Government will rely on tech like AI and genetic screening to do it. So we asked our trusted experts, the doctors and GPs who are working with patients every day – to tell you exactly what it all means for your health – and whether it's really enough to fix a system that has been letting many in Britain down for years. Skip to: Will this mean I can get a same-day GP appointment? The promise: All patients who need one will be able to get a same-day GP appointment through the NHS App by 2028, according to the 10-year plan. As it stands, 44 per cent of consultations are same-day, while 31 per cent occur a week or longer after booking, according to the latest GP appointment data for England. To help achieve this, a 'My NHS GP' section will be built into the NHS App. This will be an AI-powered advice tool that offers around-the-clock information, directs patients to the care they need and helps them book a remote or face-to-face consultation, if they need one. Additionally, thousands more GPs will be trained to increase the number of appointments available and digital phone systems will be used so that patients who call their GP practice get through faster. The doctors' verdict: 'All patients who need same-day appointments have been getting them for many decades,' says Dr Carter Singh MBE, a GP in Nottingham and spokesperson for the Rebuild General Practice campaign. 'This is just another route by which they can get one. We need to intelligently and accurately differentiate the 'wants' from the 'needs', as on many occasions, the patient is going to want a same-day appointment. We live in an 'Amazon-Prime' culture where expectations are such that we expect everything right now, at the push of a button.' On the use of AI within the app to direct patients to GP appointments, Dr Singh is less confident. He doesn't believe AI currently is 'intuitive or intelligent enough to sensitively or specifically direct patients based on their reported symptoms and severity of illness to the right part of the NHS within the right timeframe'. 'A person who didn't need to be seen today for their ingrown toenail or runny nose could deny a same-day appointment for an elderly, vulnerable patient who has diarrhoea, vomiting, dehydration and is at risk of falling and breaking their hip,' he says. Without extra funding and more doctors in general practice, it's simply 'rearranging the deck chairs and ignoring the elephant in the room', Dr Singh adds. However, Dr Amos Ogunkoya, a GP in north London and resident doctor in sports medicine, believes the NHS App will be an 'excellent solution' for helping patients book appointments. 'I think we have to embrace AI and technology which allows patients greater access. In theory, it should work out really well but in practice there will need to be some oversight,' he says. 'It's going to give people another way they can access appointments. It essentially gives people an option and people will naturally go to the one that's easier for them. Some patients might prefer explaining their symptoms over the phone – it's not getting rid of that option. I think it's really important we move from an analogue system to a digital one.' Do I need to be tech-savvy to benefit from the changes? The promise: The NHS App – which can be accessed through a smartphone or tablet – is at the centre of the plan to modernise the health service. It will act as a 'front door' to the NHS, with the Prime Minister saying it will become an 'indispensable part of life'. The app will offer patients advice, allow them to access their GP, book tests, hold consultations, manage their medicines and oversee the care of their children or people they care for. The doctors' verdict: The focus on the NHS App for accessing the health service risks creating 'winners and losers', according to Dr Singh. 'I think the people without that tech may be left behind, whether that's older adults, people in deprived areas or individuals with learning disabilities.' 'For example, in my area, where we've got massive levels of deprivation, digital illiteracy follows,' he says. There will also be patients who live in areas with poor internet connectivity who may struggle to use it, Dr Singh adds. 'They might be uncertain whether hitting their 'submit' button has really sent through their request.' Additionally, many patients prefer to receive health advice from a doctor directly, rather than from AI, he notes. 'You come to the doctor for more than just medicine – it's the sensitive nature of that doctor-patient relationship, which may be lacking through chat bots and apps.' However, the option of using the app rather than phoning a GP could be beneficial for patients who are not tech savvy, according to Professor Kamila Hawthorne, chair of the Royal College of GPs. 'Ideally, what we will see is that with more people using the app to access services, it will actually free up capacity for other, more traditional methods of access – such as phonelines – so that those who are less tech-savvy have a better chance of getting through that way,' she says. 'So in that sense, if things are implemented correctly, it should be a win-win.' Dr Ogunkoya is also more optimistic. 'This isn't going to be a complete replacement of the processes we already have in place – it is something we'll see happen slowly and responsibly. 'It's not about replacing, it's about accessibility and giving people the option and allowing things to become more efficient. People are normally sceptical of new technologies and we need to be understanding of that but also actually have an open forum so people can discuss their concerns and we have to be listening to voices that do say that.' Will my cancer get treated more quickly? The promise: Currently, the median wait time for patients to begin treatment after a screening or urgent GP referral is over 90 days. This falls far short of NHS targets which state that 85 per cent of patients should start treatment within 62 days. The Government's 10-year plan states that 'advances in technology continue to change the way hospital care is delivered' and highlights that AI is already used to allow for quicker diagnosis (and therefore treatment) of skin cancer. The plan does not mention an updated target time for cancer treatment. The doctors' verdict: Aside from promoting new technologies, the 10-year plan 'puts a lot of focus on prevention through lifestyle issues like obesity and tobacco use,' says Prof Richard Sullivan, director of the Institute of Cancer Policy and a medical doctor who qualified through work on the NHS. Between the two improvements, which could lower the number of cancer cases that occur in the first place, 'there's some indication that this might lead to greater resources in treatment and therefore quicker treatment overall,' he explains. However, he isn't convinced that this will translate to faster or better-quality care for most patients. 'There's also an emphasis on patients being able to shop around the country for where they want to be treated. In theory, that's a good thing, but in practice, people with cancer would get treatment more quickly if everyone had access to good care on their own doorstep,' he says. 'Using AI and targeted prevention can't replace the need for more doctors and more actual space in operating theatres to treat people. Cancer is a very complicated disease and this idea of shopping around could actually hold things up.' What is really needed is 'more joined up thinking so that people with cancer are cared for effectively and quickly through their journeys,' says Prof Sullivan. 'For that to become quicker, care needs to be more integrated in cases where people are visiting multiple hospitals.' The plan does not adequately address this need, he believes. Will I get more preventative screenings? The promise: The 10-year plan sets out how the Government will 'transition the NHS from a sickness service to a prevention service, powered by the new engine of genomic science'. Genetic screening will be used more widely to test for the inherited causes of different diseases like cancer (such as the BRCA genes, which have been linked to breast and prostate cancer) and cardiovascular disease (such as familial hypocholesteraemia, which causes high levels of 'bad' cholesterol even when people eat healthily and exercise). These tests could be offered at local hubs. There will also be more targeted screening rolled out to some groups. There are plans to roll out lung cancer screening to everyone with a history of smoking, and women who haven't taken up cervical screenings will be sent home sample kits. It is also hoped that the new NHS app will lead more people to take up the screenings they are already offered. In practice, this might mean that people are offered many more kinds of screening for different diseases or risk factors throughout their lifetimes. The doctors' verdict: 'Only four percent of cancers are picked up through screening, and a lot of the analytical uses of AI that are discussed in this plan are only speculative at this point,' says Prof Sullivan. There are also plans to screen people for risk of different illnesses on the basis of characteristics like being overweight, and target help towards them to support lifestyle change. This might seem like a good plan, but Prof Sullivan is not optimistic that it will work. 'We know from research that it's incredibly difficult to get people to change their habits in this way,' he says. 'A real boost to NHS resources would require engineering at a social, cultural and economic level, rather than telling individuals to change their behaviour.' Will there be more NHS dentist appointments available? The promise: NHS dentistry is in crisis – satisfaction levels are at a record low, with over one in four adults struggling to source public dental care, according to the British Dental Association. More people are turning to private treatment, whilst those who can't afford it are left unable to eat or work properly, or tragically forced to resort to DIY dentistry. The NHS pledges to 'fix the foundations in dentistry' by focusing on prevention to improve children's oral health, overhauling the dental contract to increase the number of dentists in the system, and integrating care in neighbourhood health teams. By 2035, the dental system will be 'transformed'. The doctors' verdict: 'There's a specific target within the plan to help with urgent appointments which is going to be incredibly impactful,' says Dr Deepak Aulak, a dentist who has worked both in the NHS and privately. One of the ways that the NHS plans to increase the number of appointments is by ensuring new dentists work in the system for a minimum of three years. Dr Aulak says this change offers 'hope' for both patients and dentists. 'For the first time, there's [...] real recognition that the contract isn't operable and the current state of dental care isn't a workable model.' Overall, he believes the plan is promising for NHS dental patients. 'They want to make dentistry more prevention-focused and they want it to be integrated in our local communities, with hygienists, therapists, and nurses. I think it's a sensible and viable plan rather than sound bites.' Patients should benefit through more appointments and improved accessibility via new technologies, however Dr Aulak says that '[they] should keep putting the pressure on, because a lot of the successes in this report have come not just from dentists, but from the patients themselves speaking up. 'The key question many patients will still have is: when will they start to see meaningful improvements in the service? This is where a concrete, actionable plan from the Government, with clear milestones and deliverables, would be greatly welcomed.' Will I be rewarded for being healthier? The promise: 'Citizens clearly have a role to play in managing their weight and diet,' the 10-year plan states. 'Incentives are embedded in many other parts of our lives, from supermarket shops, to buying a morning coffee, or choosing who to bank with. Evidence shows that incentives can also help people make healthier choices.' The NHS will therefore implement a similar model by introducing 'NHS points' that rewards healthy behaviours. While the exact way this scheme will work is yet to be finalised, the plan cites a recent NHS pilot which gave cinema tickets, clothes and food vouchers to people in Wolverhampton who increased their step count and ate more fruit and vegetables. It also mentions a similar initiative in Singapore, which sent e-vouchers to people who improved their diet, sleep and exercise levels. The doctors' verdict: 'I've got a degree in psychology and we studied this token economy approach 25 years ago,' Dr Singh says. 'Positive reinforcement can be quite effective in the short-term, whether that's giving people cash for physical activity, smoking cessation or improving their diet and weight management. 'However, as soon as you remove those tokens or points, then the health behaviours revert back to baseline and sometimes become even worse. So, in terms of sustainability of positive health behaviours, I don't think it's that effective. You have to have it as part of an integrated approach where patients are supposed to live healthier lifestyles because they want to, rather than knowing they can press a button and get a token. 'Without a strategy addressing the wider determinants of health and adequate funding and continued support and motivation, these kinds of schemes usually do fail – that's what all the research and evidence points towards.' However, Dr Ogunkoya notes that there are some examples of health incentives working. 'If it didn't work, Vitality wouldn't use a point system for their insurance. People stay healthier for longer when they are incentivised to move and exercise more. 'I'm a sports and exercise medicine specialist as well as a GP and I know that there's nothing worse for our health than sedation, so not moving. Even if it only encourages a little bit more every day, that will improve the health of our population.' Prof Hawthorne believes schemes that aim to tackle obesity, change patients' behaviour and encourage them to live healthier lives 'have to be a good thing'. 'It's good to see the 10-year plan not only rely on weight loss medication, which has a lot of potential, but shouldn't be seen as a silver bullet to tackling rising levels of obesity,' she says. 'The focus on some quite innovative schemes to support healthy living is encouraging to see.'
Daily Mail
32 minutes ago
- Daily Mail
EXCLUSIVE 'I fell from a balcony during lads' holiday in Ayia Napa and I've been in hospital in agony for weeks, with nightmares every night and I can't walk. I was an idiot - this is my warning to others'
A holidaymaker who fell from his balcony while on a lads holiday to Ayia Napa has warned other tourists to be prepared for the worst. Sam Hudson, 24, had been partying with his brother and a pal at the resort town when he tumbled from the second floor of his hotel while drunk. The single dad said he is 'absolutely kicking myself' at not taking out travel insurance because of the hefty hospital bill he has been left with as doctors have been desperately trying to mend his broken back, pelvis and leg. 'I know I was an idiot,' he told MailOnline. But the decorator from Lincoln said that wouldn't have even made a difference as he had drunk more than four pints and would not be covered. 'It's just not something you'd think about', he explained. He also advised all travellers make sure they had a Global Health Insurance Card before jetting off. Mr Hudson, who has a two-year-old son, left a pool party alone on June 15 when a passerby spotted him trying to walk between balconies at the Anmaria Beach Hotel, where he was staying. It is believed he was trying to reach his brother's room - which was next door - but Mr Hudson says he can't remember anything before the fall. 'I don't even remember falling, it's just a blur. I haven't got a clue to be honest why I was walking between balconies, I'd never done something like that before. 'Apparently I went to another hospital before this one but I don't remember that either. 'Its scary that I can't remember anything but I would get awful nightmares at the beginning. 'My first memory is being on all these machines but I've tried to block out all that stuff because I was in so much pain.' The passerby phoned the emergency services when they saw Mr Hudson plunge from the balcony. He was then rushed to a local clinic, Famagusta hospital in Paralimni, before being transferred to the biggest hospital on the island, Nicosia General Hospital. Doctors said at the time Mr Hudson, who was in 'unimaginable pain', was 'lucky to be alive'. They operated on his pelvis a week ago. 'It's been getting better since the operation, I can finally get up and I spent an hour in the wheelchair today, but I'm still in absolute agony which is to be expected since I've been laying down for so long,' Mr Hudson said. 'I've been going stir crazy, there's only so many things you can watch on Netflix. I zone out now I hardly even watch it anymore. 'I also miss my son so much, I FaceTime him a couple times a day but he's too little to understand why I'm not there. I hope I can see him when I leave hospital.' He said he didn't regret going on this trip but wished others would not have to go through what he has had to go through. 'I will not be going on another lad's holiday though,' he said and revealed that he will only stay in rooms on the ground floor. 'I'm definitely scared of heights now.' His brother, Nathan, and their friend only discovered the terrifying accident when they returned to the hotel where they were met by police waiting in the lobby. Mr Hudson's stepmother, Karen, and her husband flew out the next day to be with their son and have had to fly back and forth while trying to manage their business. 'You just go totally numb, it was the worst phone call you could get. Your mind goes straight for the worst,' Mrs Hudson told MailOnline. The 'devastated' family have set up a GoFundMe to cover health costs after they were faced with paying for a repatriation plane - which costs around £16,000 - or staying in Cyprus for the duration of Mr Hudson's recovery. Nathan is said to be in shock after seeing his brother in hospital and was unable to eat or sleep immediately after the accident. Ms Hudson said: 'You know what young boys are like but I never could have predicted something like this would happen. 'Doctors at the hospital have said he's lucky to be alive or to not have more severe damage. 'Even though the balcony is second floor, the hotel is on a slope and there's a restaurant too, so it's more like the fourth floor. 'If the passerby hadn't seen him, Sam could have been lying there for much longer because their room was at the back of the hotel. She added: 'We told him so many times before he left that he needed to get travel insurance but he didn't listen. 'I want the government to make it a legal requirement that all young people must have travel insurance before travelling because I don't another family to have to go through what we have. 'I've heard of families having to remortgage their house or sell their car to cover costs of accidents like this - all because they didn't think to take out insurance.' The cops have launched an investigation into the circumstances.
The Independent
4 hours ago
- The Independent
A cardiac nurse says these five daily behaviours can reduce your risk of heart disease
Health and longevity are hot topics right now. But whether you want to improve your exercise performance or simply live well for as long as possible, a healthy heart underpins all of it. Consistent behaviours such as a sedentary lifestyle or diet high in saturated fats can increase the chance of cardiovascular disease (CVD) – an umbrella term relating to heart attacks, strokes, coronary heart disease and other conditions. They will also reduce your physical capacity and, consequently, quality of life. However, the inverse is true if you adopt heart-healthy behaviours. Research has repeatedly shown that certain habits can lower your risk of CVD, reduce all-cause mortality and increase your chances of enjoying a longer, happier life. To identify the common denominators behind a healthy heart, I turned to Ruth Goss and Dell Stanford, the British Heart Foundation 's senior cardiac nurse and senior dietitian respectively. Below, you can find their top five. Five things you can do daily to improve your heart health Do 30-minutes of moderate exercise a day You may be familiar with the phrase 'movement is medicine'. This sentiment rings true for heart health. 'Whatever your age, being active now will have an immediate impact on your health, reducing your risk of heart and circulatory diseases,' advises Goss. 'It's never too late to increase your physical activity or start a new sport, regardless of how little you have exercised in the past.' In line with World Health Organisation guidelines, she recommends aiming for at least 150 minutes of moderate-intensity physical activity per week. 'This is any activity that makes your heart beat faster, whether that's a brisk walk, swimming, cycling, or even gardening or cleaning,' says Goss. 'Every minute counts, so start small and build up gradually. Doing just 30 minutes a day is a good way to reach 150 minutes a week.' To enjoy bonus health benefits, the British Heart Foundation also suggests adopting a varied exercise routine comprising 'aerobic exercise, balance and flexibility exercise including yoga, tai chi and pilates and resistance exercise like weights or bands which strengthen your muscles to help take strain off your heart'. 'If you have a health problem that interferes with your ability to exercise, it's important that you speak with your doctor so they can recommend the type of activity that's best for you,' Goss adds. Eat a balanced and timed diet If movement is medicine, food is the fuel we need to facilitate it. For this reason, it pays to pay attention to what you eat each day, alongside when you consume it. 'There are several theories about why timing of meals is important,' explains senior dietitian Dell Stanford. 'Studies have shown that even when people eat the same number of calories, the time of day they are eaten affects how they are used in the body. This difference could affect weight, cholesterol levels and blood sugar levels – all of which can affect your risk of heart and circulatory diseases.' Stanford points to evidence indicating that eating late at night can be linked to obesity, while also impacting how the body regulates blood sugar levels. 'Research is limited, but there appears to be a link between our internal body clock and the digestion and absorption of nutrients,' he continues. 'Our body's circadian rhythms – its natural daily cycles – are designed for eating in the day and sleeping at night. If they are disrupted, this could have implications for our heart health. 'More research is needed to know for sure how meal timings influence our health. For now, try to stick to a regular meal pattern. Eating earlier in the day rather than late at night is unlikely to be harmful and could help our health.' Now you know when is best to eat for a healthier heart, it is time to look at what to eat. 'Whatever your activity level, you will need a healthy balance of foods from five main food groups – carbohydrates, fruit and vegetables, lean proteins, dairy and healthy (or unsaturated) fats,' Stanford says. 'Carbohydrates are your body's main source of energy when you're exercising. It's best to choose high-fibre, wholegrain varieties of oats, pasta, rice, breads and cereals. 'Then protein is known as the building blocks of life. It helps your body grow and repair, so you should try to include a portion of protein like lean meat, fish, eggs, dairy or plant sources like peas, beans or other pulses with most meals.' He also prescribes at least five portions of fruit and vegetables a day ('these are packed with vitamins, minerals and fibre which help keep the body and immune system healthy') and two to three portions of dairy foods. 'Dairy foods are packed with calcium and protein for good bone health – choose lower fat varieties to reduce saturated fat intake,' Stanford adds. 'Fats are also an important part of a healthy diet, but choose foods that are high in unsaturated fats such as olive or rapeseed oil, nuts and seeds, oily fish, olives and avocados.' Stay hydrated Consuming enough fluids will benefit your heart health on several levels. On a more superficial basis, it supports exercise – the first heart-strengthening activity on this list. 'Exercising raises your body temperature, and your body tries to cool down by sweating,' says Stanford. 'This causes a loss of water and salts through the skin. How much fluid you need depends on how long you exercise for, the temperature and the amount you sweat. 'For most people, unless you are exercising for more than an hour, drinking six to eight glasses of fluid a day is a good idea. This can include water, low-fat milk, sugar-free squash, teas and coffee.' However, staying hydrated has several welcome effects beyond this, while also helping you avoid the unwanted impacts of dehydration. 'When you are dehydrated, there is less blood travelling around the body,' an article from the British Heart Foundation states. 'This can lead to low blood pressure, dizziness and fainting. In response, the heart may start beating faster [tachycardia] to help move blood around the body. You may experience this as a racing, pounding heartbeat in your chest, called palpitations. Dehydration can also thicken the blood, increasing the risk of blood clots and heart attacks.' Drinking more water, on the other hand, can lead to desirable outcomes such as improved circulation, better digestion and gut health, and reduced joint pain. Focus on sleep hygiene 'Getting enough sleep is important for our general wellbeing, as well as our heart and circulatory health, and most adults should aim for seven to nine hours of sleep per night,' says Goss. 'But sleep isn't the only factor that can impact heart health – it's also important to look at your lifestyle. Knowing your numbers, such as your blood pressure and cholesterol levels, maintaining a healthy weight and exercising regularly, cutting down on salt and alcohol intake, and eating a balanced diet can also help keep your heart healthy.' Reach for a coffee Coffee, in moderation, can have beneficial effects on your heart health, according to Stanford. 'One observational study found that consuming two or three cups of coffee a day could be good for you and may be linked to lower risk of CVD compared to drinking no coffee,' he explains. 'In addition to caffeine, coffee contains polyphenols which may help reduce harmful inflammation and reduce CVD risk. Research tells us that moderate amounts of caffeine shouldn't be a problem for most people.' However, he warns, drinking more than four or five cups of coffee per day will likely raise your caffeine intake above the recommended daily maximum of 400mg. 'Generally, the effects of too much caffeine may include temporarily increased blood pressure and heart rate, palpitations, anxiety, agitation, nausea, headaches and sleep disturbance,' he says. The British Heart Foundation's tips for increasing your activity levels Adding more movement into your routine is at the top of most lists intended to help you improve various health parameters – but it's easier said than done. The tips below are designed to make exercise more accessible, achievable and enjoyable, leading to many benefits for your heart, mind and more. Breathe deeply throughout an activity to keep oxygen coming into your body, and help keep your blood pressure under control. Be sociable. Go for a walk with a friend, join a group or get active for charity to meet like-minded people and have fun. Keep an exercise diary or use a device to see how much you are moving. Make exercise part of your day. Plan a time to do some physical activity that fits in with the rest of your day, like walking or cycling instead of driving. Keep moving. Everyday activities like cooking and cleaning the house count. Start small. Try breaking your exercise into short five-minute sessions throughout the day and build up from there. Setting goals like doing a short walk outside every day is fun and makes you feel great when you achieve them. Variety. Make a list of enjoyable activities you can do such as dancing or cycling and do a different activity each week.
