Latest news with #ZOE
Time of India
5 days ago
- Health
- Time of India
What is thirty-a-week diet? Could a colourful plate be the secret to better health
Not Just a Trend You Might Also Like: What is the 'Planetary Health Diet'? New study reveals the foods that could help you live to 100 Turning a Challenge into a Celebration You Might Also Like: How much fruit and veg should you eat to reduce your diabetes risk? Experts weigh in For decades, we've lived by the simple dietary rule—eat your five-a-day. It's easy to remember, quick to recite, and scientifically sound. But as nutrition science deepens its roots in the gut, a more ambitious, albeit surprising guideline is stepping into the limelight: thirty plants a thirty. And not just fruits and vegetables, but an entire ecosystem of plant-based foods—whole grains, nuts, seeds, herbs, and spices. At first glance, it may sound like a wellness influencer's to-do list. But behind this colourful prescription lies credible science—and it's sparking a quiet food Mather, the lead nutritionist at FuelHub, believes that eating 30 different plant-based items weekly could be the most beneficial upgrade to your current diet. In a conversation highlighted by The Mirror, Mather explained, 'Thirty plants a week is definitely achievable if you take the necessary steps.' His enthusiasm isn't just rooted in optimism—it stems from research-backed findings that tie plant diversity directly to gut health This approach gained momentum after the 2018 American Gut Project , one of the largest citizen-science studies on human microbiomes, revealed a fascinating insight: individuals who consumed over 30 different plant foods a week had significantly more diverse gut microbiomes than those who ate fewer than 10. And in the world of gut health, diversity is king. A richer microbiome doesn't just improve digestion—it's linked to better immunity, mood, and even cognitive Tim Spector, co-founder of the ZOE Health Study and a well-known name in nutritional science, echoed similar sentiments on the ZOE podcast. 'This 30, you know, it may have been plucked out of the ether somewhat,' he joked, 'but... we now have a randomised controlled trial to say that diversity of plants... have a very rapid effect on transforming many people's gut microbes.'Of course, committing to thirty different plant items in a week might seem daunting at first. But Mather believes it's a habit that can be woven into daily life with a bit of creativity and planning.'Each plant food counts as one point,' he clarified. 'Mix up your meals—throw extra veggies into stir-fries, choose nuts and fruits for snacks, and don't forget that herbs like basil and spices like turmeric also count.' From smoothie bowls bursting with berries and seeds to colourful salads sprinkled with chia, every dish becomes an cooking at the start of the week, he suggests, can help ease the process—ensuring each meal carries a plant-powered punch.
Daily Mirror
5 days ago
- Health
- Daily Mirror
Nutritionist says one dieting habit is far healthier than 'eating your five a day'
Edward Mather, head nutritionist at FuelHub, revealed an effective way to ensure you're maintaining a healthy diet 'Eat your five-a-day ' is a mantra we've been told throughout our lives. But one nutritionist claims there is a far better way to get all your essential vitamins and minerals. Albeit drastic, this involves feasting on 30 different plants each week, encompassing not just fruits and veggies, but also whole grains, nuts, seeds, and even herbs and spices. It may sound almost impossible, but Edward Mather, the lead nutritionist at FuelHub, believes it's well within grasp with a few clever tweaks to your diet. "Thirty plants a week is definitely achievable if you take the necessary steps," he said previously, according to the Mirror. "Each plant food counts as 'one plant' or 'one point'...You can mix up your meals by adding different vegetables to salads and stir-fries, choose plant-based snacks such as nuts, seeds and fruit, and also use herbs and spices like basil and turmeric as this can also count. "Having a number of vegetables with each meal, fruit with breakfast and plant-based snacks in between can significantly improve your plant uptake." Edward's insights align with findings from the 2018 American Gut Project, a massive study involving over 10,000 citizen-scientists who investigated gut health. Results showed that people who consumed more than 30 different plant foods per week had more 'diverse gut microbiomes' than others who ate less than 10. Microbiome diversity is generally considered a crucial marker of good health. Meanwhile, Professor Tim Spector also favoured the '30-per-week' strategy on the ZOE podcast last year. At the time, he said: "This 30, you know, it may have been plucked out of the ether somewhat, but as well as the public loving it and it's being achievable, as Hugh said, for many people. "...Many people are already doing it. And now we now have a randomised controlled trial to say that diversity of plants put together have a very rapid effect on transforming many people's gut microbes." In a similar light, Edward continued: "This concept comes from gut health research, so should be differentiated from a typical fad trend. As great as eating 30 plants a week is, it's more difficult to track which may seem a rigid challenge to some people, but with given the robust evidence of plant diversity, it could be a good addition to the broader dietary advice." For those eager to embrace the 30-a-week approach, Edward has a couple of savvy tips. First and foremost, he recommends batch cooking at the start of every week, using a variety of vegetables. This way, you can ensure you're getting a good number of plants in every serving. Secondly, he added: "Use plant-based foods as toppings by adding nuts, seeds or herbs to your meals. This is an easy way to boost intake without much effort. "A good example is adding chia seeds to your yoghurt or oats. Other meal ideas include smoothie bowls and rainbow salads." These dietary choices should be included in a generally balanced diet. The NHS advises that men should consume around 2,500 calories a day, while women should consume around 2,000 calories a day. Despite this, most adults in the UK consume more calories than necessary and should reduce their intake.
Scottish Sun
10-07-2025
- Health
- Scottish Sun
NHS waiting lists fall to lowest for two years but doctors' strikes risk halting progress
Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) NHS waiting lists have fallen to the lowest for two years but progress is at risk from doctors' strikes. The backlog was down to 7.36million in May, from a peak of 7.77m in 2023. Sign up for Scottish Sun newsletter Sign up 2 'Our NHS is finally moving in the right direction but this recovery is only just beginning and it is fragile', said Health Secretary Wes Streeting Credit: Alamy Hospitals had their busiest May on record with 75,000 treatments, 80,000 scans and 78,000 A&E visits every day. Health chiefs warn staff's efforts could go to waste if the British Medical Association's five-day strike goes ahead at the end of the month. Waiting lists were the highest in history during the last run of strikes and are expected to rise again if walkouts drag on. Health Secretary Wes Streeting said: 'Our NHS is finally moving in the right direction but this recovery is only just beginning and it is fragile. READ MORE ON NHS ASK DR ZOE Dr Zoe reveals how to get free bowel cancer tests - & who needs prostate checks 'I am once again urging the BMA to abandon their unreasonable rush to strike.' Prof Meghana Pandit, of NHS England, added: 'It would be hugely disappointing if this progress were to stall this summer due to industrial action.' An official survey also showed patient satisfaction with GP surgeries has increased compared to last year. But cancer waiting times appeared to get worse in May compared to April. Tim Gardner, from the Health Foundation think-tank, said: 'Last week the government's 10-year Health Plan outlined an ambitious vision to make the NHS fit for the future. 'The statistics published today highlight the scale of the challenge in making that vision a reality.' Junior doctors branded 'irresponsible and dangerous' as they stage 11th strike with 5-day walkout
Scottish Sun
07-07-2025
- Health
- Scottish Sun
My dad is covered in a rash that's extremely itchy, crusts over and oozes white liquid! Help!
ASK DR ZOE My dad is covered in a rash that's extremely itchy, crusts over and oozes white liquid! Help! Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) I'VE recently had several emails from readers concerned about rabies following confirmation last month that a British woman had died after contracting the disease on holiday abroad. It can be transmitted to humans through the saliva of infected creatures. Sign up for Scottish Sun newsletter Sign up 4 Dr Zoe Williams helps Sun readers with their health concerns Credit: Olivia West Don't touch animals in high-risk countries, which you can find at If bitten, scratched or licked – especially on broken skin or mucous membranes (such as the mouth or nostrils) – seek medical help immediately for injections, which prevent the infection spreading to the central nervous system and save lives. Rabies can be fatal if not dealt with quickly, and once symptoms start, it is too late to treat. So make sure to get help before coming home – but notify your GP as soon as you are back or contact the local health protection agency. Thankfully, rabies is extremely rare in the UK. Here's what readers have been asking this week . . . This Morning's Dr Zoe rushed to A&E and 'writes an emergency will' in hospital bed after terrifying health battle PLATELETS PROBLEM Q: I'M a 45-year-old woman and, for a few years, my platelet count has been going slightly up and down. Unfortunately, my GP hasn't found the cause for this happening. All my blood tests have come back as normal, so I don't know why this keeps happening and what the cause could be. I've recently been diagnosed with chronic fatigue syndrome and sleep apnoea. I'm also asthmatic. Could this all be the reason my platelets keep rising and should I be concerned? A: Thank you for sharing this – it's understandable to feel concerned when blood test results fluctuate. Platelets are the blood cells that are responsible for your blood clotting. A normal range is roughly 150 to 450 but minor fluctuations within or just outside this range can be common and are not always concerning. Platelet counts in asthma usually stay within normal limits, but may trend slightly high during flare-ups or in chronic cases. Any chest infections could cause platelet counts to mildly rise in response to systemic inflammation. Untreated or poorly managed obstructive sleep apnea (OSA) can cause chronic low oxygen levels, which can stimulate the bone marrow – sometimes increasing platelet count as part of a broader rise in blood cell production. There is some evidence linking OSA with low-grade inflammation and cardiovascular risk, which again can nudge platelet levels. Most concerning conditions (for example, blood cancers, bone marrow disorders) cause persistently high platelets without fluctuation and often with other blood count abnormalities or symptoms. If your platelet count is mostly in the 150-450 range, you have no symptoms (such as bleeding, bruising) and other blood results are normal, it's unlikely to be a serious condition. But do check in with your own GP, who can access the record, and ask them to talk you through your results and reassure you. You are right to ask for answers, especially given the overlap of conditions. My dull ear ache is a pain in the neck Q: I'M a 58-year-old man and enjoy generally good health. Over the past three or four months I've been experiencing a dull ache in my left ear, which sometimes also causes pain and discomfort to the back of my head and left side of my neck, near my collarbone. 4 Dr Zoe helps a reader who has been experiencing a dull ache in their left ear Credit: Getty The pain isn't excruciating or constant and paracetamol eases it. I did have surgery eight years ago for heart failure and mentioned the symptoms to my cardiologist at my annual check-up. He didn't think it was heart-related. A: As the symptoms are in the same area, I assume they may be related in some way. I would greatly appreciate your thoughts? Thank you for the detailed description – that helps build a clear picture. It is important, though, to be assessed by a doctor as this will also help figure out the cause of your symptoms. The symptoms you're describing could have multiple causes. The pain could originate from a nerve or a muscle and the fact that you describe it as dull makes muscle a bit more likely, but further investigations would help me explore further. Your GP will want to look in your ear, but sometimes ear pain comes from other structures that share the same nerve supply – we call this referred ear pain. The ear shares a nerve supply with many structures, including the throat and teeth. The sternocleidomastoid muscles are on either side of the neck, and can refer pain to the ear, throat and collarbone. Cervical spondylosis or disc degeneration in the neck can cause referred pain to the ear, back of the head and shoulder/collarbone. Irritation of the occipital nerve can also radiate from the base of the skull to the ear. An issue with the temporomandibular, which is the jaw joint in front of the ear, can cause referred pain to the ear, head, jaw, neck, upper back or collarbone. Paracetamol easing it is reassuring, but seek urgent medical advice if there's swelling, enlarged glands, weight loss or changes in swallowing or voice – or if the pain worsens. Tip of the week LAUGHTER has been shown to reduce stress, support the immune system and even improve cardiovascular health. Watch a funny movie, spend time with friends who make you laugh and find humour in everyday situations. You could even try laughter therapy sessions. Q: MY father, 90, has a rash covering his body that is extremely itchy, and breaks through the skin to crust over. He says they produce a white fluid and he's had it for several years now. 4 Dr Zoe helps a reader who has an itchy rash covering his body Credit: Shutterstock He has seen his doctor numerous times and hospital specialists who give him creams that do nothing. This is getting him down and I worry about his mental state. We feel that they're not taking him seriously because of his age. He can't sleep properly because of the constant need to scratch. We asked to see a skin specialist in London and were refused point-blank. A: I'm really sorry your father is going through this. Based on what you've shared, this condition sounds complex and may not have been properly diagnosed. It sounds as though he would benefit from having a biopsy to aid a correct diagnosis. This would most likely be a punch biopsy and ideally from a newly crusted area. Before this, it's worth considering if this rash could be caused by scabies. Scabies is extremely itchy, especially at night and it can persist or recur if not fully treated. Older people can get crusted scabies, which can be misdiagnosed as eczema or psoriasis. Scabies can be treated with a cream or lotion and in severe cases oral treatment should be given too. Other conditions which could be causing the rash include eczema and older adults may develop a type called senile eczema. Oozing and crusting with eczema would suggest that it has become infected. Bullous pemphigoid is an autoimmune blistering disease that is common in the elderly. You can ask your GP to refer to a different hospital for a second opinion. You can book your appointment via the NHS e-Referral service. It can be done while you're at the GP surgery, or online, using the shortlist of hospitals or services provided in your appointment request letter. The shortlist is selected by your GP, so make sure you tell them about your preferences during the appointment. In the meantime use emollients on the skin several times a day, antihistamines may help reduce the itch, oatmeal baths can soothe inflamed skin and trim nails and consider mittens at night to prevent scratching. Keep a log of photographs which show how the rash progresses. PSYCHE OUT EXERCISE EXERCISE that suits your personality could help you stick to it, a study suggests. University College London found that 86 people on a cycling programme preferred working out depending on how they fit in the Big 5 personality traits. 4 Exercise that suits your personality could help you stick to it, a study suggests Credit: Getty - Contributor These are extroversion, agreeableness, conscientiousness, neuroticism (which measures emotional stability and the tendency for anxiety or mood swings) and openness. Extroverts favoured the high-intensity cycles, while those with openness appeared not to. Those with strong neuroticism preferred bursts of activity over prolonged intensity. They also would rather not be monitored or record their heart rate, which suggests they prefer to exercise alone or with independence, and had a strong reduction in stress. Conscientious people tend to have a well-rounded fitness level, so may be fitter, but appear driven by positive health outcomes, rather than enjoyment of exercise. Agreeable people preferred easy long rides. Dr Flaminia Ronca, from UCL and the Institute of Sport, Exercise and Health (ISEH), said: 'We know that the global population is becoming increasingly sedentary. 'You often hear about people trying to become more active, but struggling to make lasting changes. 'We found clear links between personality traits and the type of exercise the participants enjoyed most, which is important because we could potentially use this knowledge to tailor physical activity recommendations to the individual.' BOWEL CANCER ADVICE FIVE key causes of bowel cancer in young people have been flagged up by scientists. A paper published by Oxford University Press looked at the surge of young gastrointestinal cancers, which includes the stomach, liver, pancreas, intestine, colon and anus. The researchers said associated risk factors include obesity, a Western-style diet, non-alcoholic fatty liver disease, smoking, and alcohol. In a 2019 study of 85,000 women in the US, those with a body mass index over 30 had close to double the risk of developing early-onset colorectal cancer compared to women with lower BMIs. 'The incidence of GI cancers in adults younger than age 50 is rising globally,' said the paper's lead author, Professor Sara Char, of the Dana Farber Cancer Institute, Boston. 'Ongoing research efforts investigating the biology of early-onset GI cancers are critical to developing more effective screening, prevention, and treatment strategies.' In Europe, the worst increase is among people in their 20s, with a 7.9 per cent increase over 12 years, according to a study of 20 nations. Early-onset colorectal cancer has become the leading cause of cancer- related death in the US for men under 50 and the second-leading cause for women under 50 in the country. In the UK, bowel cancer cases are still the highest in people aged 85 to 89, and three cases a year are diagnosed in under-30s, according to Cancer Research UK. Unlock even more award-winning articles as The Sun launches brand new membership programme - Sun Club.
Time of India
01-07-2025
- Health
- Time of India
The truth about cheese and gut health — which ones support your microbiome best?
Contrary to past beliefs, certain cheeses, especially aged, unpasteurized, or artisan varieties, can benefit gut health due to their live cultures and bioactive compounds. These cheeses, when consumed moderately with high-fiber foods, support a diverse gut microbiome. Processed cheeses, however, offer minimal microbial value, making quality choices essential for gut health. Tired of too many ads? Remove Ads Has cheese been unfairly blamed all these years? Tired of too many ads? Remove Ads Which cheeses are actually good for your gut? What if you're lactose intolerant? Tired of too many ads? Remove Ads How can you eat cheese to actually support your microbiome? Are some cheeses just not worth it? How does cheese stack up against other gut-friendly foods? FAQs For a long time, cheese has been seen as a bad food that causes everything from heart disease to bloating. But it looks like science might be giving cheese another chance. Experts say that some cheeses can actually be good for your gut health What's the secret? It's all about picking the right unpasteurized, and aged cheeses are apparently good for your microbiome. But processed kinds don't have much microbial value. Good cheese can help make a gut-friendly diet when eaten with foods high in primarily to its saturated fat content, cheese has been unfairly maligned for decades. However, Professor Tim Spector, an epidemiologist, author, and co-founder of the ZOE health study, asserts that this narrative is out of to recent research, saturated fats found in whole foods, such as cheese, behave differently than those found in highly processed to extensive epidemiology studies, moderate cheese consumption actually lowers the risk of heart disease and doesn't raise cholesterol as we once thought, as per a report by The only is cheese safe, it may even be beneficial. Probiotics, or live beneficial bacteria, are present in many types and are crucial for gut health. When the proper type of cheese is consumed as part of a varied, whole-food-rich diet, we should reconsider it as a gut-friendly that are raw, unpasteurized, traditionally aged, or made with live cultures are generally the best for gut health. They have a high microbial diversity and are frequently produced with little processing, as per a report by The varied microbes are typically found in artisan cheeses, particularly those that are raw, unpasteurized, or traditionally aged. More variety can be found in blue cheeses with blue molds injected, like Roquefort or varied microbes can also be found in aged dry cheeses like Mrs. Kirkham's Lancashire, aged goudas, cheddars, and some alpine-style cheeses like goat's cheese or Comté. At room temperature, high-quality soft cheeses can almost see the microorganisms to its low lactose content, which can be uncomfortable for those who are lactose intolerant, cheese is a popular option for gut a lot of cheeses, particularly aged ones, are naturally low in lactose, and as they age, bacteria break down a large portion of the lactose. For people who have trouble with dairy, hard cheeses like aged gouda, parmesan, comté, and cheddar usually only contain trace amounts. Cheeses made from goat's and sheep's milk have slightly different fat and protein structures, which makes them easier to should be consumed with plant-based, high-fiber foods that support the introduced microbes if you want to maintain gut health. For instance, adding aged gruyère to wholegrain sourdough with sauerkraut, layering goat's cheese on top of lentil or beetroot salads, or pairing mature cheddar with apple or pear slices can all support the microbiome. Because you are combining postbiotic-rich cheese or live cultures with the prebiotic fiber that supports your gut flora, the aim is processed cheese has been stabilized and refined, it has less microbial value than it may appear. Pre-sliced sandwich fillers, processed cheese spreads, cheap pizza cheeses, and shredded store-bought blends do contain some good is worthwhile to put quality ahead of convenience if gut health is your main concern. With 0.8–1 kg consumed annually per person, processed cheese consumption is declining in the substances like peptides, short-chain fatty acids, and lipids that are created during fermentation are found in cheese and may have an impact on gut health and the immune system. The impact of cheese on gut health varies depending on its type, quantity, and fermented foods like kefir, kimchi, kombucha, and sauerkraut are teeming with a wider range of live microbes, and their impact on gut microbial diversity is likely greater than that of average budget is a good ally for gut health, but how much of an impact it has varies depending on the type, quantity, and particularly aged, unpasteurized, or artisan cheeses, which contain live cultures and bioactive compounds that benefit gut exactly. Highly processed cheeses, such as pizza toppings and spray cans, lack beneficial bacteria. For gut support, stick with traditional, minimally processed options.
