10 ways to be the healthiest version of yourself

1. Feed your brain

The brain is the most complex part of the human body, it's a key player in learning and memory, emotion, touch and movement. A well nourished brain supports good cognitive function and memory, reduces brain fog and positively impacts our mental health and emotional wellbeing. It also reduces the risk of conditions such as dementia and Alzheimer's.

Eating a wide variety of fruit and vegetables provides vitamins, minerals and antioxidants that help to nourish the brain and protect it from damage known as oxidative stress.

There are certain foods which enhance brain function. Oily fish provide essential omega-3 fatty acids which are vital for brain development and function. Wholegrains offer a steady supply of glucose for sustained energy, while blueberries contain powerful antioxidants that may improve memory and reduce stress. Nuts and seeds, rich in vitamin E and zinc, help protect brain cells, and leafy greens like broccoli provide vitamin K, which supports cognitive function. Staying hydrated and consuming a variety of these nutrient-dense foods can help keep the brain sharp and resilient.

Research calls out the Mediterranean diet for its benefits to brain health. This involves eating a diet rich in fruit, vegetables, wholegrains, nuts, seeds and healthy oils and fats. This diet is believed to help slow the rate of cognitive decline, lower the risk of cognitive impairment and potentially reduce the risk of dementia.

So, next time you're thinking about what to eat, consider if your meal feeds your brain. Get started with our nutritious Mediterranean diet recipes.

Discover our best brain-boosting recipes and read up on the best foods for enhancing memory.

2. Nourish your gut

Your gut is home to trillions of bacteria, and everything we eat and drink influences this delicate ecosystem. As well as how we manage stress, how much we exercise, and even our genetics.

A healthy gut supports everything from our immunity, metabolism and digestion, to the way we absorb nutrients and our overall mood. If your gut is out of balance, you're likely to experience symptoms including bloating, constipation and diarrhoea, unintentional weight changes and skin conditions, such as eczema. In serious cases, symptoms may indicate irritable bowl disease (IBS).

A diet rich in fibre, probiotics, and prebiotics can help support a healthy gut. Fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso provide beneficial bacteria, while fibre-rich foods like wholegrains, legumes, fruits, and vegetables nourish gut microbes.

To improve your gut health, as well as adding more fermented food to your diet, you could try reducing stress levels, limiting your intake of sugar and alcohol, cutting back on ultra processed foods and exercising more.

Read the top foods for better digestion and see our gut-friendly recipes.

3. Eat carbs but make sure they're wholegrain

Over the years, carbohydrates have developed a bad reputation for being unhealthy – but that is far from the case. They are one of the three essential macronutrients, which means we need them to function, along with protein and fat. Carbs provide the body with glucose, which fuels our muscles and brain. In fact, carbs are the body’s main source of energy. For this reason, it's important that you don't remove them from your diet.

Carbohydrates can be classified into simple and complex varieties. Complex carbohydrates – such as wholegrains, legumes, and fibre-rich vegetables—offer a slower, sustained release of energy. However, refined carbohydrates such as white bread and pastries are not so nutritious. These are rapidly digested and absorbed, causing spikes in blood sugar levels, which can lead to energy spikes and crashes, and eventually leave you craving more carb-heavy foods.

Over time, excessive consumption of refined carbohydrates has been linked to increased risk of type 2 diabetes and other metabolic disorders.

Remember, while low-carb and ketogenic diets are popular for weight loss, these extreme ways of eating are unsustainable, and any weight loss is usually regained once you eat carbs again. So, be sure not to cut out carbs all together, but choose unrefined versions when you can.

See our energy-boosting recipes for breakfast and dinner.

4. Pack in the plants

Eating a diverse range of plant foods can significantly improve your health as they are rich in fibre, vitamins and minerals. This supports good gut health and digestion, boosts the immune system, and reduces the risk of chronic diseases such as cardiovascular disease and type 2 diabetes.

Many experts believe you should be aiming for 30 plant foods a day but this can feel overwhelming to some. The key here is diversity – don't just eat the same plants with every meal, you're looking to get as many different nutrients as you can. Also, be sure to eat a colourful rainbow of plants and look out for foods with a deep red, blue or purple colour. This means they are rich in protective antioxidants called anthocyanins, which are known to reduce inflammation.

Some nutritious plant foods to include in your diet are spinach, lentils, chickpeas, walnuts, blueberries, tomatoes, oats, black beans, and flaxseeds. Olive oil, black coffee, red wine, spices, herbs and dark chocolate also provide plenty of health benefits.

Try our healthy, colourful recipes and recipes for a plant-based diet.

5. Prioritise protein

Protein is a macronutrient that plays a crucial role in the body's growth, repair, and maintenance.

Eating enough protein helps you feel full and satisfied after a meal, so you won't find yourself reaching for sugary snacks. Not only is protein key for building muscle after exercise, it helps maintain muscle mass as we age, this is particularly important for women during the menopause.

If you are not consuming enough protein, you may experience brittle hair and nails, frequent infections, muscle weakness and feel constantly tired.

Be sure to include high-quality protein foods in your diet such as lean meats, fish, eggs, dairy products, legumes, nuts, seeds, and plant-based options like tofu and hemp seeds. Combining different protein sources, especially for those on a plant-based diet, can help ensure you hit your required amount.

Check out our high-protein recipes and high-protein vegan meals.

6. Understand the impact of sugar

It's not news that sugar is bad for you. We know consuming too much leads to rapid spikes and crashes in blood sugar levels, which causes energy slumps, irritability, and only leaves us craving more sugar. Sugar also provides ‘empty’ calories, meaning it lacks essential nutrients and may cause weight gain.

The scary truth is that even if you think you're making smart choices when it comes to sugar, this may not be the case. Many of the processed foods we eat have added or hidden sugars under names including corn syrup, date syrup, fructose and sucrose. Make sure you check the labels when buying everything from from soups, cereals and fruit yogurts, to bread and pasta sauce. If your favourite foods do contain added sugars, you don't have to cut them out entirely, simply cut back and be mindful of your intake.

If you suffer from sugar cravings, make sure your meals are rich in protein, fibre, and healthy fats. If you don't, your body will crave more quick-release energy in the form of sugary foods. Additionally, drinking water, getting enough sleep, and managing stress can be useful tools. Replacing sugary snacks with whole foods such as nuts, yoghurt, and fruit can also help break the cycle of sugar dependence. This way you'll still get the beneficial nutrients, vitamins, and minerals.

See our low-sugar recipes and find out if you should swap sugar for honey.

7. Find the workout for you – and stick to it

You might be someone who exercises regularly, with a workout routine that you enjoy, in which case keep going! Exercise is excellent for our mental health and physical health.

However, that's not all of us. Some people struggle to find an exercise they enjoy enough to stick to it long term. Don't be disheartened, there are lots of ways you can incorporate activity into your life. If running isn't for you, try walking part of your commute to work – start slow and build up to 30 minutes or more of brisk walking. If HIIT sessions are too much, try pilates, yoga or swimming for a low impact workout. If you have a bike at home, try cycling laps round your local park to build up leg strength.

Regular activity helps maintain a healthy weight, strengthens muscles and bones, and reduces the risk of heart disease and some cancers. It also improves cardiovascular health and boosts energy levels. Mentally, exercise has been shown to reduce stress, anxiety and symptoms of depression by promoting the release of endorphins, often referred to as "feel-good" hormones. Additionally, it enhances cognitive function, improves sleep, and supports brain health.

Really, any movement is good if you're doing it consistently. By incorporating exercise into your life, you'll notice improvements to your health and happiness.

Read more about how to reach and maintain a healthy weight.

8. Consider a supplement

Supplements give your health a boost by filling any nutritional gaps in your diet, so that your body can function. While a balanced diet should always be the first port of call, certain individuals, such as those with dietary restrictions, like vegans, or with increased nutritional needs, like during pregnancy, may benefit from a supplement.

There are various types of supplements, including vitamins, minerals, pre and probiotics and protein powders, all with their own benefits. Vitamin D, for example, is crucial for bone health and immune function – if you live in the UK you're likely not getting enough. Collagen supplements support skin elasticity, joint health, and muscle repair, making them popular among those looking to maintain youthful skin and joint mobility. Additionally, magnesium plays a key role in muscle function, energy production and sleep.

If you're experiencing signs which suggest a deficiency, such as brain fog, poor immunity or digestive issues, speak to your doctor. They will advise on which supplement you may need. Remember, while supplements can be useful, they should complement a healthy diet rather than replace whole foods.

Read our reviews of the best supplements to buy.

9. Focus on fats

Fat, like carbohydrates and protein, is a macronutrient needed by the body to build cell membranes, make nerve tissue and aids the absorption of fat-soluble nutrients, such as vitamin D.

Although eating too much fat can be unhealthy, there are certain types of fat we should focus on because they’re essential to health. These include mono-unsaturated fats which are found in olive oil, nuts and avocados. As well as omega-3 fatty acids – a type of polyunsaturated fat – which is plentiful in oily fish like salmon and sardines, as well as chia and flaxseeds. They’re considered good for heart health and balancing cholesterol levels. Both play important roles, supporting the heart, brain and our hormonal health.

To up the healthy fats in your diet, you can start by including at least two portions of fish in your meals each week, one of which should be an oily variety.

See our healthy fish recipes.

10. Crack your sleep

Don't let poor sleep get the best of you. It's been linked to increased stress, anxiety, and depression, as well as impaired concentration and decision-making abilities. It also supports immune function, regulates metabolism and maintains hormonal balance.

If you're sleeping badly, it's going to be hard to stick to your other health goals. So, make sleep a priority and crack the code to getting a good night's rest.

Try to establish a consistent bedtime routine, avoid caffeine in the afternoon, and limit screen time before bed, as the blue light emitted by devices can interfere with melatonin production. Additionally, practice relaxation techniques as meditation, deep breathing, or reading a book before bed can help signal to the body that it is time to wind down.

Certain foods, such as those rich in tryptophan – found in dairy, oats and bananas – can aid sleep by promoting the production of serotonin and melatonin.

Sleep supplements may provide additional support. Magnesium, known for its muscle-relaxing properties, can help calm the nervous system and improve sleep quality, while valerian root and passionflower have been traditionally used to promote relaxation and reduce anxiety.

Find out why you're waking up tired with no energy and how to wake up early in the morning.

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