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Yahoo
7 hours ago
- Health
- Yahoo
7 easy food swaps that could help improve your health
Losing weight is often associated with radical diet overhauls and cutting out whole food groups, but experts say just one small change could make a difference. If those who are overweight cut their calorie intake by just 216 calories a day – the equivalent of a single bottle of fizzy drink – it could help halve obesity in the UK, public health experts said. The statement came as the government laid out plans to tackle the UK's "obesity epidemic" and reduce pressure on the NHS as part of its 10-Year Health Plan. Obesity is one of the root causes of type 2 diabetes, heart disease and cancer, and rates have doubled since the 1990s, with the UK now holding the third highest obesity rate in Europe. The forthcoming plan will see the government joining forces with the food industry to help make the average basket of supermarket goods slightly healthier. This could involve measures such as tweaking recipes, changing shop layouts and offering discounts on healthy foods. But there are also some simple swaps you can make yourself. Similar to a small bottle of fizzy drink, these common snacks all come in at around the 200-calorie mark. And while there's nothing wrong with enjoying them occasionally as part of a balanced diet, most are low in nutritional value. Reducing the amount you eat or swapping them for a more nutrient-rich alternative could help reduce your overall calorie, sugar, salt and saturated fat intake, and may give you some added health boosts, too. As a reminder the NHS daily recommended calorie intake for the average person is 2,500kcals for men and 2,000kcals for women. As well as containing around 200kcals per single bottle, fizzy drinks are notoriously high in sugar. Just one 500ml bottle could take you way over the recommended daily amount (RDA). A single bottle of Coca-Cola contains a whopping 53g of sugar – around 13 teaspoons. Others, such as Sprite (22g) and Dr Pepper (22g), have less but are still high-sugar options. While diet versions are lower in calories and sugars, they can also have their downsides. Fizzy diet drinks can still contribute towards dental erosion and some studies have linked them with weight gain and an increased risk of type 2 diabetes. Swap for: When it comes to hydration, one of the best choices is good old H20. If you find the taste of water boring, jazz it up by adding cucumber, mint, ginger, frozen lemon and lime slices or any other herb, spice or fruit that takes your fancy. Racking up around 230kcals, one grab bag of ready salted crisps can contain around 14g of fat – nearly half the recommended daily amount (RDA) for men (30g) and 70% of women's (20g). Swap for: For a lower-calorie, lower-fat alternative, Diabetes UK recommends trying plain popcorn instead. A 30g homemade serving contains around half the calories (116kcals) and just 1.4g of fat. Look for unflavoured, low-sugar, low-salt options. As a general rule, the fewer ingredients listed on the label, the better. A standard 51g Mars bar has 228 calories and 30.5g of sugars – higher than the total RDA of 30g. While a Cadbury's Dairy Milk weighs in at 240kcals and 25g of sugars. That doesn't mean you have to forgo chocolate altogether, though. Diabetes UK recommends choosing good-quality dark chocolate with around 70% cocoa and only having a couple of squares. As dark chocolate has a stronger taste, you're likely to want less of it. Swap for: For a nutrient-rich alternative, try half an apple topped with a tablespoon of nut butter – look for those with no added sugar or salt. At around 150kcals or less, the protein in the nut butter and fibre in the apple will help you feel satisfied and fuller for longer, and you'll get the added benefit of vitamins and antioxidants, too. They might taste great with your mid-morning cuppa, but cutting back on chocolate digestive-style biscuits can help reduce your overall calorie and sugar intake. Two biscuits typically contain around 170kcals, just under 8g of fat and 9-10g of sugars. The RDA of free sugars – those added to foods or found naturally in honey and syrups – is 30g, so those two biscuits account for around a third of your daily quota. Swap for: For a lower-sugar, lower-calorie alternative that still hits that sweet spot, the NHS suggests swapping biccies for a slice of malt loaf (around 80kcals). Malt loaf is a bread rather than a cake, meaning it's lower in sugar, too – one slice contains around 4g of sugars with most occurring naturally in the dried fruit. Whether it's as a snack, part of a sandwich or toasted at breakfast, many of us eat bread each day – but swapping the white sliced for wholemeal or wholegrain alternatives could have a number of health benefits. Swap for: While the calorie count is similar (around 200kcals for two medium slices), wholemeal also offers around three times more fibre, which is important for gut health, and is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Fibre also helps you feel fuller for longer, meaning you'll be less tempted to snack throughout the rest of the day. There's no getting away from the fact that pastries are delicious, but they also have very little nutritional value. Depending on the size, type and whether or not they're filled, a croissant can range from around 170kcals to nearly 400kcals. They're often high in saturated fat, too, which can lead to high cholesterol. The total amount of fat, which is usually labelled red on the nutritional labels, can range from around 8-18g of which 5-11g can be saturated. Swap for: For a healthier morning snack, try half a toasted wholemeal bagel with half a mashed banana. Coming in at around 150-170kcals, you'll still be getting that sweetness but with less fat (typically under 2g in total), added fibre to keep you feeling full, and vitamins including B and C6 from the banana. There's nothing better on a warm day than a frozen treat but ice creams and some ice lollies can be high in sugar, fat and calories. A standard Magnum, the UK's ice cream of choice, contains around 230kcals, 14g of fat and 20g of sugar, for example. Homemade ice lollies, using 100% fruit juice or frozen fruit, can be a healthier option, or – if you're opting for shop bought – choose those with sugar listed further down the ingredients list. Swap for: Spoon frozen berries with 150g of low-fat Greek yoghurt and you'll be getting a whole range of vitamins, antioxidants, calcium and protein for around half the calories. For extra sweetness add a sprinkle of cinnamon or small drizzle of maple syrup. This is how much sugar is in your favourite baked bean brands (Yahoo Life UK, 7-min read) 9 no-cook meal ideas that don't require the hob or oven (Yahoo Life UK, 5-min read) 4 ultra-processed picnic foods to limit and the healthy swaps to make instead (Yahoo Life UK, 5-min read)
Forbes
a day ago
- Health
- Forbes
3 Essential Habits That Can Help Prevent Burnout, By A Psychologist
If pushing through is your default, you might be closer to burnout than you think. Here are three ... More habits you need to learn to avoid getting to that point. getty The realization that you're experiencing burnout may not always be obvious. It may not even show up all at once. Burnout can often build quietly through subtle shifts in your energy, your mood or your ability to care about things that once felt important. It doesn't always happen overnight or after a single bad day. It's the result of prolonged and unmanaged stress. You'll likely notice it when you're constantly pushing forward without enough rest. People often reach this point because of the belief that if they just keep giving their all, they'll eventually get where they want to be. But what you may not realize is that not giving yourself the break you need, not drawing boundaries or not knowing when to stop doesn't actually maximize your productivity. In fact, it can do just the opposite. The very effort to keep going often becomes the reason you can't go on. When you constantly override your body's signals for rest or treat exhaustion like a challenge to push through rather than a cue to pause, your mind and body slowly begin to shut down. In this process, you stop focusing on your growth and well-being, and instead, focus on simply not collapsing. This is why it's so important to recognize the early signs and take intentional steps to prevent burnout before it fully takes hold. Here are three habits that can help you prevent burnout. The journey toward burnout often begins with good intentions. You say you want to show up more, be more helpful, be more reliable or maybe you just want to achieve more, so you start taking on more responsibilities. While this may seem harmless, in the long run, this constant overextension can lead to exhaustion and burnout. Setting boundaries by learning to say no is one of the most powerful ways to prevent burnout. It allows you to discern what truly deserves your time and energy, whether professionally or in personal relationships. This habit helps you protect your mental and emotional bandwidth. A study published in the Japan Journal of Nursing Science aimed to understand the relationship between assertiveness and burnout among nurse managers working in Japanese university hospitals. To study this, researchers analyzed self-reported responses from over 170 nurse managers. They found that participants with lower assertiveness scores were much more likely to experience burnout. This suggests that assertiveness, including the ability to set boundaries and say no, is a key protective factor against burnout, especially in high-stress professional environments. While setting boundaries may feel uncomfortable or even selfish at first, it is absolutely necessary for your well-being and for protecting your own energy. You can start small. A simple habit of checking in with yourself before committing to something can make a world of difference. You can ask yourself, 'Do I truly have the time or energy for this?' If the answer is no, try saying, 'I'm at capacity right now, but I appreciate you thinking of me,' or simply, 'I'd love to help, but I need to prioritize something else at the moment.' Sometimes, the most compassionate thing you can do for yourself is to know when to pause and simply say, 'Not right now.' Remember that you are not withdrawing from life but engaging with it more fully by honoring your limits. 2. Taking Micro‑Breaks To Recharge Taking a pause, contrary to what we're often made to believe, is quite necessary for you to perform at your best capacity. This holds true especially in high-demand environments. The absence of recovery can slowly wear you down. A 2025 study published in Psychological Reports aimed to explore the complex relationship between workload (as a job demand), micro-breaks (as behavioral resources) and psychological capital (PsyCap; as a personal resource). Researchers wanted to understand their impact together on end-of-day well-being in fast-paced work environments. Employees provided data across five consecutive workdays, from Monday to Friday. This data captured real-time insights into their experiences. The findings revealed that micro-breaks were significantly associated with lower levels of fatigue and higher levels of vigor by the end of the day. However, the effects varied depending on the type of break taken, such as non-work-related breaks (like walking, relaxing or informal chats), which seemed to have a more positive effect on well-being compared to work-related micro-breaks. Researchers also found that even individuals with high psychological resilience can still benefit from regular pauses. This highlights the importance of integrating micro-breaks into daily routines as an effective strategy for preserving energy and improving overall well-being. Start treating short pauses as part of your workflow rather than seeing them as an interruption to your routine. A five-minute walk, a moment to breathe or stepping away from your screen between tasks can fuel your ability to stay engaged and mentally sharp. 3. Choosing Active Recovery Over Passive Escape After a long and draining day, it's tempting to reach for what feels easiest, which may usually be resorting to a tv screen, a scroll or a slump on the bed. While this kind of mindless downtime isn't inherently bad and sometimes is even necessary, it doesn't always rejuvenate you in the way you truly need. There's a difference between shutting off and truly recharging. Passive rest can help you decompress in the moment. However, when it becomes your default way of recovering, it often leaves you feeling just as drained the next day. This is where active recovery comes in. Research published in Personnel Review aimed to better understand how different types of psychological recovery experiences after work impact employee well-being and fatigue. The researchers specifically examined four types of recovery experiences: Psychological detachment (mentally switching off from work) Relaxation (calming activities) Mastery (engaging in learning or challenging hobbies) Control (having autonomy over one's free time) The researchers surveyed 290 hospital nursing staff using well-established psychological scales. They analyzed the data to explore how these recovery experiences relate to personal characteristics and well-being outcomes. The findings revealed that certain personal factors influenced which recovery strategies people used. Higher work intensity was linked to less psychological detachment and relaxation, which indicated that people under more pressure find it harder to unwind. On the other hand, passion for work was shown to be positively related to engaging in mastery and control experiences during downtime. Another interesting finding was that those who engaged more in recovery experiences, especially mastery and relaxation, reported better psychological well-being and lower intention to quit their jobs. This clearly suggests that how people spend their time after work has a powerful effect on their well-being. These findings show that how you choose to rest matters, and engaging in activities that replenish your energy can act as a protective buffer against burnout. Adding nourishing experiences into your routine can go a long way in helping you recover, and not just disconnect. This does not mean that you need to force productivity or creativity. You can make a change in your routine by swapping even a few minutes of passive scrolling for something that engages or uplifts you, like painting, reading or learning something small. This way of resting and decompressing will leave you more replenished for the next day. The core idea behind all these habits is to eventually help you become more intentional with your effort and energy. You do not have to focus on pulling back or dimming your drive, but you should definitely make sure that your conviction and energy have enough fuel to last. That may never be possible if you keep putting in energy toward your goals without stopping to recharge. When you begin to treat your energy as a resource worth protecting, you will start to move with clarity and strength. This helps make the shift from surviving your days to deliberately shaping them. It's worth remembering that a sustainable life is built on thoughtful input while making choices that make showing up tomorrow possible, again and again. Are you truly present in your day, or is the habit of pushing through quietly costing you more than you know? Take the science-backed Mindful Attention Awareness Scale to find out.
Medical News Today
a day ago
- Health
- Medical News Today
Are hard-boiled eggs good for you?
Hard-boiled eggs can provide an easy and nutritious addition to any dietary plan that allows animal products. They can be a good source of protein and vitamins, and are healthier than other ways of preparing eggs.A hard-boiled egg, or hard-cooked egg, describes an egg that a person cooks in the shell until both the egg white and egg yolk solidify. Typically, a person prepares hard-boiled eggs by placing them into boiling water for around 10 minutes. Hard-boiled eggs can be a nutritious snack or healthful addition to a hard-boiled eggs good for you?Hard-boiled eggs can provide an easy-to-prepare, low-calorie, and portable snack. According to a 2023 review on eggs in general, hard-boiled hen eggs can be a nutrient-dense, beneficial part of a dietary plan. They are high in the following nutrients:vitamin Dmonounsaturated fatty acids (MUFAs)vitamin B12riboflavin (vitamin B2)seleniumbiotin (vitamin B7)iodineHard-boiled eggs are also a source of other vitamins, such as folate (vitamin B9), choline, and vitamin A. Evidence also highlights that eggs are a low-cost source of high quality protein. As eggs contain all of the essential amino acids, health experts refer to them as a complete protein source. Hard-boiled eggs can provide a useful source of protein for people that follow certain dietary plans, such as a vegetarian dietary pattern.A 2022 review also highlights that eggs can provide a useful source of two carotenoid compounds called lutein and zeaxanthin. These two compounds may help to support eye health, such as slowing the development of cataracts and reducing a person's risk of age-related macular degeneration (AMD).Some people may have some concerns about the cholesterol content in eggs. However, eggs are unlikely to have much impact on cholesterol levels, as they are low in saturated fats, which can contribute towards higher cholesterol levels. A 2024 study notes that a higher egg intake is unlikely to have a negative impact on fat levels in the a 2024 review found that eating egg yolks not only avoids increasing heart disease risk, but may improve levels of high-density lipoprotein (HDL), or 'good' cholesterol, in the blood. While more research is still necessary, including eggs as part of a balanced dietary plan my support heart health .Hard-boiled eggs nutritional factsEggs are relatively low in calories, fat, and carbohydrates. One large hard-boiled egg provides 77.5 calories, 5.3 grams (g) of fat, and 0.56 g of carbs. They also provide the following nutrients:Selenium: 15.4 micrograms (µg)Choline: 147 milligrams (mg)Riboflavin: 0.257 mgPantothenic acid: 0.7 mgProtein: 6.3 grams (g)Vitamin A: 74.5 µgPhosphorus: 86 mgVitamin D: 1.1 µgFolate: 22 µgIron: 0.595 mgCalcium: 25 mgPotassium: 63 mgMagnesium: 5 mgBased on the percentage of the recommended daily value (%DV) that a single large hard-boiled egg's nutrients provide, they are a good source of the following nutrients:Selenium: 28% DVCholine: 26.73% DVRiboflavin: 19.77% DVPantothenic acid: 14% DVProtein: 12.6% DVVitamin A: 8.28% DVPhosphorus: 6.88% DVFolate: 5.5% DVVitamin D: 5.5% DVVs. soft-boiled eggsHard-boiled eggs have a lower risk of foodborne illness than softly cooked eggs. Eggs can carry bacteria called Salmonella that can cause people to become sick, resulting in symptoms such as diarrhea, cramps, vomiting, nausea, and any amount of cooking reduces the number of bacteria in an egg, eggs with firm, cooked yolks rather than runny ones pose a lower risk than soft-boiled, runny eggs. This is because runny yolks may not reach hot enough cooking temperatures for long enough to kill all bacteria in the an egg reaches 160° Fahrenheit (°F) or a peak temperature of 165° F can help ensure that an egg is truly some cases, cooking food may reduce its nutritional content. However, a 2022 study found that cooking an egg for longer made nutrients such as vitamins A and D easier to detect, essentially 'unpackaging' them. While this does not mean that the egg provided more nutrients, the researchers suggest that this might have improved how easy they are to absorb and vs fried eggsThe key difference between boiled and fried eggs is the addition of fat content from the oil or butter necessary for cooking fried eggs. Boiled eggs need only water, making them a lower-fat and lower-calorie extra cooking oil or butter adds fat and calories to fried eggs that are not present in boiled eggs. A whole large fried egg provides 90 kcal and 6.81 g of fat, compared to a hard-boiled egg's 77.5 kcal and 5.3 g of for including hard-boiled eggs in dietary plansHard-boiled eggs are highly versatile and easy to batch cook. Serving suggestions might include:eating them as a standalone snack, lightly seasoned with salt and pepperadding them to sandwiches, salads, curries, or grain bowlsusing them in recipes like deviled eggspickle them for a vinegary zingput them on pizzas or stir them into pasta as a toppingPeople who are not eating hard-boiled eggs immediately should store them in a refrigerator that is colder than 40° F, as bacteria grow rapidly between 40° F and 140° F. Eat hard-cooked eggs within one week of cooking. Those planning to freeze hard-boiled eggs should remove the shells beforehand. People who cannot use leftover egg yolks within two days can hard-boil them and store them in a tightly sealed container for an additional four to five eggs are a protein-packed and nutrient-dense addition to any diet. Their cholesterol levels may not significantly impact heart disease risk, and they might offer benefits for eye health, pregnancy, and protection against nutrient deficiencies in older are a good source of choline, selenium, folate, protein, and vitamin A, as well as carotenoids such as lutein and zeaxanthin. Cooking eggs for a longer time helps keep them safe from foodborne bacteria, but it might reduce their nutrient content. However, hard-boiled eggs are lower in calories and total fat than fried eggs. Try hard-boiled eggs in salads, sandwiches, and grain bowls, or enjoy them on their own. Be sure to eat them within a week of refrigeration.
Yahoo
2 days ago
- Health
- Yahoo
Parents face hurdles vaccinating children
Parents are being prevented from vaccinating their children because of obstacles such as difficulty booking appointments and a lack of reminders on what jabs are needed and when, a report suggests. Child health experts say "practical or logistical reasons" are discouraging families more often than fears over the vaccines. Vaccine uptake in the UK has fallen over the last decade, leading to outbreaks of measles and whooping cough. UK health officials say they are committed to working with the NHS to improve vaccine uptake among children. Since 2022, no childhood vaccine in the UK has met the World Health Organisation target of 95% of children vaccinated, which ensures protection of vulnerable people. As a result, measles and other preventable diseases have made a comeback. A commission of experts from the Royal College of Paediatrics and Child Health (RCPCH) spent a year looking at why. Dr Helen Stewart, officer for health improvement at RCPCH, said the steady decline in vaccination rates in a wealthy country like the UK was "extremely concerning". But she said vaccine hesitancy, when parents waver over getting their children vaccinated, "is only part of a very complex picture". "The reality is that there are many who simply need better support and easier access to appointments," Dr Stewart said. Although confidence in vaccines is still relatively high, the report found barriers to accessing jabs are why many families don't protect their children. Some of the most common barriers include: difficulties getting through to book appointments at GP surgeries difficulties getting time off work for appointments limited transport options or no parking at GP surgeries not seeing the same GP each time so lack of trust not being able to speak to a GP or nurse to ask about the vaccines lack of reminders for jabs being sent out from GP not enough clear information about what jabs their child needs and when "One of the findings of this new report is that parents have no easy way to check their child's vaccination status," says children's emergency medicine specialist, Dr Stewart. "When I ask if the child is up to date with their vaccinations, the most common response is 'I think so'." Poorer families, some ethnic minority groups and migrant communities are much less likely to be vaccinated, and these inequalities have become more obvious since the pandemic, the report says. It also notes an absence of health visitors often means parents have no one they feel comfortable discussing vaccines openly with. Rise of vaccine distrust - why more of us are questioning jabs The report recommends using NHS apps to improve the experience of booking jabs, investing and expanding vaccination services, and funding health visitors to deliver some of them. It also calls on the development of the 'digital red book' to be finalised so parents can keep track of their children's vaccinations. The NHS website lists the full schedule of vaccinations for children, from babies, up to the age of 15. Dr Julie Yates, deputy director for immunisation programmes at UK Health Security Agency, said plans were in place to improve childhood vaccine uptake by ensuring more flexible appointment booking systems, making vaccines more widely available across different locations, and making access easier in all communities. "Despite the challenges, it is also important to note that parents have high confidence in vaccinations with almost 90% agreeing vaccines are effective," Dr Yates said. Alison Morton, chief executive of the Institute for Health Visitors, said the report presented "a compelling case" to ensure babies and children are protected against serious diseases which can cause so much unnecessary harm. Helen Bedford, professor of children's health at University College London, said improvements needed investment in staff and infrastructure. "Our children have the right to be protected from preventable diseases which can cause illness, disability or even death," she said, adding that a fall in children getting their vaccines had resulted in the deaths of 11 young babies from whooping cough last year. Falling vaccinations among children isn't just an issue in the UK, in 2023 there were nearly 16 million children who had not had any vaccinations, most of them in south Asia and sub-Saharan Africa. Vaccination plea after measles cases rise in Scotland Millions of children at risk as vaccine uptake stalls Measles highest in 25 years in Europe, WHO says
BBC News
2 days ago
- Health
- BBC News
Parents face barriers to vaccinating children, says report
Parents are being prevented from vaccinating their children because of obstacles such as difficulty booking appointments and a lack of reminders on what jabs are needed and when, a report health experts say "practical or logistical reasons" are discouraging families more often than fears over the uptake in the UK has fallen over the last decade, leading to outbreaks of measles and whooping health officials say they are committed to working with the NHS to improve vaccine uptake among children. 'Easier access' Since 2022, no childhood vaccine in the UK has met the World Health Organisation target of 95% of children vaccinated, which ensures protection of vulnerable people. As a result, measles and other preventable diseases have made a comeback.A commission of experts from the Royal College of Paediatrics and Child Health (RCPCH) spent a year looking at Helen Stewart, officer for health improvement at RCPCH, said the steady decline in vaccination rates in a wealthy country like the UK was "extremely concerning". But she said vaccine hesitancy, when parents waver over getting their children vaccinated, "is only part of a very complex picture"."The reality is that there are many who simply need better support and easier access to appointments," Dr Stewart confidence in vaccines is still relatively high, the report found barriers to accessing jabs are why many families don't protect their of the most common barriers include:difficulties getting through to book appointments at GP surgeriesdifficulties getting time off work for appointmentslimited transport options or no parking at GP surgeriesnot seeing the same GP each time so lack of trustnot being able to speak to a GP or nurse to ask about the vaccineslack of reminders for jabs being sent out from GPnot enough clear information about what jabs their child needs and when"One of the findings of this new report is that parents have no easy way to check their child's vaccination status," says children's emergency medicine specialist, Dr Stewart."When I ask if the child is up to date with their vaccinations, the most common response is 'I think so'."Poorer families, some ethnic minority groups and migrant communities are much less likely to be vaccinated, and these inequalities have become more obvious since the pandemic, the report also notes an absence of health visitors often means parents have no one they feel comfortable discussing vaccines openly with. Digital red book The report recommends using NHS apps to improve the experience of booking jabs, investing and expanding vaccination services, and funding health visitors to deliver some of also calls on the development of the 'digital red book' to be finalised so parents can keep track of their children's NHS website lists the full schedule of vaccinations for children, from babies, up to the age of Julie Yates, deputy director for immunisation programmes at UK Health Security Agency, said plans were in place to improve childhood vaccine uptake by ensuring more flexible appointment booking systems, making vaccines more widely available across different locations, and making access easier in all communities."Despite the challenges, it is also important to note that parents have high confidence in vaccinations with almost 90% agreeing vaccines are effective," Dr Yates Morton, chief executive of the Institute for Health Visitors, said the report presented "a compelling case" to ensure babies and children are protected against serious diseases which can cause so much unnecessary Bedford, professor of children's health at University College London, said improvements needed investment in staff and infrastructure. "Our children have the right to be protected from preventable diseases which can cause illness, disability or even death," she said, adding that a fall in children getting their vaccines had resulted in the deaths of 11 young babies from whooping cough last year. Falling vaccinations among children isn't just an issue in the UK, in 2023 there were nearly 16 million children who had not had any vaccinations, most of them in south Asia and sub-Saharan Africa.
