To be a well-rounded healthy person, you must pay attention to all the different aspects of your life, whether it is fitness, food or sleep. All of them go hand-in-hand so you cannot neglect one or the other.

Many people often neglect their sleep in order to finish other important work. Losing sleep can be detrimental for your health, and if you are unable to sleep, you may be causing other issues for your health. When you are facing these issues, it is easy to get medication, but there are many side effects to them. There are many foods that can help you feel better and aid in your sleep. Although eating before you sleep is discouraged by healthcare professionals. These foods boost the serotonin in your body and help you fall asleep.

Role of Serotonin and Tryptophan

Serotonin is a neurotransmitter that helps control your sleep. When you don't have enough serotonin, you might find it hard to fall asleep or stay asleep. This is called insomnia. You can't get serotonin directly from food, but you can eat foods that have tryptophan. Tryptophan is a special building block that your body uses to make serotonin. It also helps make melatonin, another chemical that helps you sleep. So, eating foods with tryptophan can help your body make the sleep chemicals it needs. These chemicals help your brain and body know it's time to rest.

Foods That Boost Serotonin In Your Body

Banana & Almond Butter

This snack combines carbs, protein, and healthy fats for steady energy and sleep hormones. Almond butter stabilizes blood sugar, preventing waking up at odd hours, while bananas and almond butter relax muscles with magnesium and potassium, promoting calm and restful sleep.

Greek Yogurt with Sprouted Pumpkin Seeds

Yogurt improves sleep quality and supports gut health, which influences sleep. Tart cherries provide melatonin, and pumpkin seeds offer tryptophan and magnesium, working together to induce sleep and maintain it throughout the night.

Eggs

Eggs, especially yolks, boost tryptophan for serotonin production, aiding sleep. They are nutrient-packed with tyrosine, choline, biotin, and omega-3s, and their versatility makes them a convenient, healthy bedtime snack.

Cheese

Cheese is a tryptophan source, promoting relaxation and sleep. Mac and cheese combines cheese, eggs, and milk for a tasty sleep-friendly snack. Cheese also provides calcium, benefiting both sleep and bone health.

Edamame

Edamame offers tryptophan and isoflavones, improving sleep, especially for women. It's versatile, eaten plain or seasoned, and adding it to a snack mix enhances gut health, contributing to improved sleep quality.

Popcorn & Cashews

This high-fiber snack improves sleep; cashews provide tryptophan, and popcorn fights inflammation. The mix of carbs, fiber, healthy fats, and protein creates a well-rounded snack that supports both health and restful sleep.

Chia Pudding

Chia pudding's fiber supports gut health, aiding sleep. Chia seeds' magnesium and calcium help convert tryptophan to serotonin. Milk enhances calcium, further assisting sleep. Adding fruit and nuts boosts carbs and tryptophan for an even better sleep-promoting snack.

Salmon

Salmon provides tryptophan and omega-3s, aiding sleep and heart health. A frittata combines salmon, eggs, and milk for a nutrient-rich sleep snack. Salmon also balances cholesterol and lowers blood pressure, contributing to overall well-being and better sleep.

Dame Emma Thompson believes that eating well is never about punishment, food guilt, or obsessively tracking every bite. So what did she do to lose 8 kgs? She ditched diet.

Instead, she follows what she openly calls an “anti-diet” approach. It is not about restriction but awareness. She pays attention to what she eats, fuels her body properly, and still makes space for the foods she genuinely enjoys. That balance is exactly why the method has worked for her long term.

A couple of years ago, the 66-year-old actor and screenwriter lost around 8kg without falling into the trap of rigid rules or trendy superfoods. Rather than cutting entire food groups, Emma focused on consistency, structure, and realism. The result was not just weight loss, but better energy and a healthier relationship with food.

What the Anti-Diet Plan Looks Like in Real Life

Emma worked with Louise Parker, a trainer and nutrition coach known for promoting sustainable habits over quick fixes. The plan itself was calorie-controlled but far from extreme. It included three regular meals a day, each centered on protein to support muscle and keep hunger steady. These meals were paired with slow-digesting carbohydrates such as whole grains, vegetables, and fruit, along with healthy fats for satiety. Two snacks were also built into the day, removing the feeling of deprivation that often leads to overeating later.

The idea was not perfection, but rhythm. Eating regularly helps stabilise blood sugar, reduces cravings, and prevents the binge-restrict cycle that derails many diets. This structure alone can make a significant difference for people who have spent years jumping between extremes.

Why Enjoying ‘Forbidden’ Foods Matters

One of the most refreshing aspects of this approach is that no food is completely off-limits. Emma has spoken openly about enjoying things like cheese, bacon, and even wine occasionally. This is not indulgence for the sake of it. It is a strategic choice.

When people label foods as “bad,” they often end up craving them more. Allowing flexibility removes that psychological pressure. Interestingly, many foods marketed as healthy can be more calorie-dense and less satisfying than traditional options. By eating foods she actually enjoys, Emma avoided the constant feeling of missing out, making the plan easier to maintain over time.

A Rejection of Crash Diet Culture

Emma’s resistance to dieting is deeply personal. Earlier in her career, she tried crash diets and paid the price. She has spoken candidly about how dieting disrupted her metabolism and negatively affected her mental health. Like many people, she was sold the promise of quick results, only to experience long-term consequences.

This honesty highlights an important truth. Extreme restriction may deliver short-term weight loss, but it often damages the body’s ability to regulate hunger and energy. It also fuels a harmful cycle of guilt and rebound weight gain.

The Role of Exercise and Lifestyle Habits

Food was only one part of the equation. Emma also followed an intense fitness routine that included resistance training and ballet-inspired movement. Strength training plays a crucial role in preserving muscle mass, improving metabolism, and supporting long-term weight management. Alongside exercise, sleep, recovery, and mental wellbeing were treated as non-negotiables rather than afterthoughts.

Why This Approach Is Easier to Stick To

Behavioral science consistently shows that

sustainable change comes from habits that fit into real life. Flexible eating patterns that allow enjoyment, regular meals, and adequate nourishment reduce reliance on willpower. When people stop viewing food as the enemy, consistency becomes far more achievable.

Emma Thompson’s “anti-diet” approach works because it respects both biology and psychology. It replaces punishment with practicality, and restriction with balance. That combination is what turns healthy eating from a temporary phase into a lifestyle that actually lasts.

Mince pies, a Christmas delight, has been recalled just a few hours before Christmas in UK, over dangerous 'health risks'. The Food Standards Agency (FSA) warned consumers that there could be certain allergies and intolerances that could occur.

Why Are Mince Pies Recalled?

Shallow Brandy Mince Pies by the Bakewell baker have been recalled because it contains milk, "which is not mentioned on the label", noted the FSA notice, issued on December 23.

"The product is a health risk for anyone with an allergy or intolerance to milk or milk constituents," read the FSA notice.

The affected batch include six packs with the following best before dates: 2 February 2026, 3 February 2026, 4 February 2026, and 5 February 2026.

What Does The FSA Notice Say?

Why is the product being recalled?

We have identified that it has been labels incorrectly. Allergen missing. Product contains

milk not declared labels an ingredient has. This may pose a risk to customers.

What should customers do?

Please call the office.

• If you have purchased this product, please do not consume it.

• Return it to the store where it was bought for a full refund. No receipt is required.

FSA issued a "do not consume" notice to warn customer who could be affected.

What Happens When Lactose Intolerant People Consume Milk Or Milk Based Products?

When lactose intolerant people consume milk or milk-based products their bodies cannot properly digest the lactose sugar, leading to uncomfortable digestive symptoms like gas, bloating, cramps, abdominal pain, rumbling sounds, nausea, and diarrhea, usually within 30 minutes to 2 hours, because the undigested lactose ferments in the gut. Severity varies by individual, but it's generally a harmless condition, manageable by limiting dairy or using lactase supplements, and is different from a milk allergy.

Common Symptoms

• Gas & Bloating: Bacteria in the large intestine ferment the lactose, producing gas and causing the gut to stretch.
• Cramps & Pain: Fermentation creates acids and gases, leading to pain around the navel and lower abdomen.
• Diarrhea: Excess water and gas in the colon can result in loose stools.
• Nausea & Vomiting: Some people experience nausea or may even vomit.
• Stomach Noises: You might hear rumbling or "growling" sounds

However, not everyone is lactose intolerant, some may have an allergy from milk, which could lead to different allergy symptoms, which include:

1. Hives
2. Skin rash
3. Stomach upset
4. Runny Nose

In fact, severe symptoms could also lead to wheezing, throat swelling, difficulty breathing, vomiting, anaphylaxis.

Are There Any Alternatives To Mince Pies?

There are mince pies available without milk or using any dairy. These dairy-free pastry, which are often made with vegetable oils or vegan butter substitute plant-based milk for brushing, or skipping the milk wash entirely. Traditional pie crusts use ice water as the liquid, so replacing milk is easier.

Always pay attention to be label to know if it contains any ingredient you may be allergic to.

Your gut's petrol maybe running low and it is causing you all sorts of gut issues. But, what does it really mean?

Bloating that doesn’t settle, gas that feels unpredictable, sluggish digestion, and a constant sense that your gut just isn’t cooperating anymore. All of these complaints are becoming increasingly common, especially in urban India. While many people blame stress or food intolerances, experts say the issue may lie deeper, at the level of the gut microbiome. One key reason: falling levels of butyrate, a small but powerful compound essential for gut health.

Often described as the gut’s “petrol,” butyrate plays a critical role in keeping the digestive system resilient and balanced.

What Is Butyrate and Why Does It Matter?

Butyrate is a short-chain fatty acid (SCFA) produced when beneficial gut bacteria ferment dietary fiber. Think of it as the primary fuel source for the cells lining the colon. When enough butyrate is present, the gut lining stays strong, inflammation remains under control, and digestion functions smoothly.

When levels drop, the gut barrier weakens. This can lead to inflammation, slower digestion, immune imbalance, and even disruptions in metabolism and mood. In simple terms, low butyrate means the gut struggles to repair and protect itself.

A Silent Deficiency on the Rise

Recent gut microbiome analyses suggest that butyrate levels are declining sharply, particularly among adults living in metro cities. The drop isn’t limited to older age groups, even people in their 20s and 30s are showing early signs of imbalance.

While other SCFAs like propionate and acetate may remain relatively stable, butyrate appears to be the first to fall. This imbalance is increasingly being linked to rising cases of irritable bowel symptoms, unexplained digestive discomfort, and metabolic issues, even when routine tests appear normal.

What Low Butyrate Says About Your Gut

Low butyrate usually signals one of two problems, or both. Either the butyrate-producing bacteria are disappearing, or the diet lacks the fibers those bacteria depend on. Many people believe they eat “healthy,” yet still miss out on fiber diversity.

Without adequate fuel, beneficial bacteria struggle to survive. As a result, the gut ecosystem shifts, leading to symptoms such as bloating, cramps, urgency, alternating constipation and loose stools, fatigue, brain fog, and sugar cravings. These issues often go undetected because structural tests show no obvious damage.

How Modern Diets Are Fueling the Problem

Traditional Indian diets once provided a wide range of fibers through millets, dals, vegetables, fermented foods, and seasonal produce. Over time, these have been replaced by ultra-processed foods that are low in fiber and high in sugar and refined carbohydrates.

Add irregular meal timings, chronic stress, poor sleep, frequent antibiotic or painkiller use, and environmental pollution, and the gut microbiome takes a hit. The bacteria that produce butyrate simply fade away, much like shutting down a factory that no longer receives raw materials.

Rebuilding Butyrate Naturally

Restoring butyrate isn’t about quick fixes. Supplements may provide temporary relief, but they don’t rebuild the ecosystem. The foundation is dietary diversity.

Foods that help feed butyrate-producing bacteria include millets, legumes, whole grains, fruits, vegetables, seeds, and resistant starches. Everyday foods such as bananas, onions, garlic, oats, and cooked-and-cooled rice act as natural prebiotics. Fermented foods like curd and buttermilk also support microbial balance.

With consistent changes, the gut can slowly restart its butyrate production, though meaningful recovery may take several months.

Why Fiber Awareness Matters More Than Ever

Low butyrate isn’t just a digestive issue. It reflects how modern lifestyles are reshaping gut health at a population level. Improving fiber diversity could strengthen immunity, metabolism, and long-term health more effectively than treating symptoms later.

In many ways, restoring butyrate means returning to simpler, whole-food eating habits — and giving the gut the fuel it was designed to run on.