The link between the foods we eat and the length of our life expectancy is firmly established. Eating healthily can bolster your defences against a host of chronic diseases, not least heart disease – a major killer worldwide. Extensive research has extolled the virtues of healthy eating.
Health bodies routinely advocate eating a diet that is full of fruits and vegetables, whole grains, nuts, fish, poultry, and vegetable oils.
For good reason too. In a study published in The Journal of nutrition, people with diets consistent with a healthy dietary pattern had a 31 percent lower risk of heart disease, a 33 percent lower risk of diabetes, and a 20 percent lower risk of stroke.
Much emphasis is placed on the foods we eat but less is understood about the frequency of our eating habits.
Speaking to the Express.co.uk, Dr Sarah Brewer, Medical Director of Healthspan and Author of Live Longer, Look Younger, shed some light on the current research in this area.
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This insight comes from researchers writing in the journal Medical Hypotheses.
As Brewer reported, the researchers suggested this strategy might improve insulin resistance, asthma, allergies, infections, autoimmune diseases (eg asthma, rheumatoid arthritis), osteoarthritis, heart problems and menopausal symptoms.
It may also delay, prevent or improve neurological conditions such as Alzheimer’s, Parkinson’s and multiple sclerosis.
Other important tips
Rethinking your eating habits should not come at the cost of regular exercise, however.
“Exercise can partially reverse the effects of the ageing process on physiological functions and preserve functional reserve in the elderly,” said Dr Brewer.
Numerous studies have shown that maintaining a minimum quantity and quality of exercise decreases the risk of death, prevents the development of certain cancers, lowers the risk of osteoporosis and increases longevity.
One notable study involving more than 10,000 men found that exercise reduced the number of age-related deaths from all causes by almost a quarter – even if exercise was not started until middle age, reported Dr Brewer.
“In particular, deaths from coronary heart disease were reduced by 41 percent and risk of stroke reduced by 50 percent,” she said.
Regular exercise has also been shown to prevent diabetes, with the protective effect appearing strongest in those with the highest risk, said Dr Brewer.
“Both the Finnish Diabetes Prevention Study and the Diabetes Prevention Program found that changes in lifestyle of high-risk overweight subjects with impaired glucose tolerance reduced the risk of type 2 diabetes by 58 percent,” she reported.
Furthermore, exercise appears to reduce the risk of certain cancers, especially those of the colon, rectum and uterus, she added.
According to the NHS, adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.
Rightmove has found are twice as likely to find a buyer if the house is priced correctly on the first time around. It can be tempting to high ball with an asking price, but this could come with with a cost.
The popular estate agent analysed 300,000 newly-listed homes across four months.
The data showed those that needed to be reduced had a one in three chance of finding a buyer within the timeframe, compared to a 63 percent chance if priced right from the start.
If a home is overpriced it might take an extra 26 days on average to find a buyer.
Furthermore, homes priced right first time are on average getting an offer accepted 26 days more quickly than those that have had to have at least one reduction before they get an offer accepted.
The average time to find a buyer if a property is priced right is currently 21 days, rising to 47 days if it needs to be reduced.
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Rightmove’s Director of Property Data Tim Bannister said: “This analysis shows just how vital it is that sellers listen to their agent when they recommend the asking price that the property should be listed at.
“If sellers are serious about selling, then starting with too high an asking price can cause unnecessary delays, and also make it a lot less likely they will actually find a buyer in the end.
“The temporary stamp duty holiday means more sellers are in a hurry to get a sale through conveyancing, and with this also taking longer at the minute a realistic asking price could soon end up being the difference between completing in time or losing out on the savings.
“A number of properties are reduced every year, and it’s important to say that not all cases are down to over-pricing.
“If there’s an area of lower demand than supply then a reduction may be needed if the seller needs to move.
“Also if prices have gone down in an area it’s understandable that a seller will be hesitant or may not be able to afford to put their home on for a lower price than they bought it for.
“But in the busy market we have right now there will also be some sellers who may think it’s worth a punt to ask for their home to be put up for sale for the same price as their neighbour across the road, when their neighbour may have extra room or their home may be in a better condition.
“A good local agent will be able to look at a number of things before valuing a home, such as the condition of the home and comparable properties, making them the experts at getting the price right first time.”
How can you boost the value of your property by £30,000?
The report found 89 percent of homebuyers want properties with sustainable solutions. In fact, this is even preferable to a garden.
Research by E.on found certain home improvements could tempt buyers to part with more money.
Almost nine in ten prospective homeowners are interested in finding homes with sustainable solutions such as solar panels and efficient boilers and consider them preferable to a garden, an en-suite or a walk in wardrobe.
A poll of 2,000 employed adults found nearly a third have felt like they cannot go on at some point in their career due to being stressed and exhausted. More than half of those put this down to trying to do too much (52 percent) while 58 percent blamed it on working longer hours. Not taking enough annual leave (39 percent), feeling like you always have to be on (47 percent) and pressure to go above and beyond the call of duty to keep your job (37 percent) also contribute to burnout.
Half of those who have felt stressed have quit as a result, while 29 percent would consider taking unpaid leave, according to the study by flexible workspace provider TOG (The Office Group).
But while working from home has been hailed as the solution to improving work/life balance, since lockdown it has resulted in many working more hours than ever.
More than half of those polled said they had been working outside of their contractual hours since lockdown, putting in an additional 59 hours – or the equivalent of seven working days – over the last five months.
TOG partnered with consultant psychiatrist Dr Sarah Vohra, also known as ‘The Mind Medic’, to share advice on how to prevent burnout and spot the signs of heightened stress and exhaustion at work.
She said: “With almost a third of people saying lockdown has brought them closer to burnout, there is no question the pandemic has greatly impacted the nation’s collective mental health.
“Companies must put defences in place and guard against elements which might cause stress and anxiety, and looking forward, they must make robust changes to ensure employees are protected, particularly during times of uncertainty.”
The study also found that one in three of those polled blamed the lockdown for getting them closer to burning out.
Employees feel working longer hours due to having their workstation close to them (31 percent) and the lack of social interaction (27 percent) both contributed to making the time particularly difficult.
But it also emerged that being young doesn’t necessarily mean being carefree, with almost six in 10 Gen Z workers feeling the strain of the ‘always on’ culture.
The study, carried out via OnePoll, found that in a bid to lower their stress levels, one in five workers have turned to meditation or yoga to relax outside of work.
And 22 percent want their workplace to offer mindfulness and wellness classes to fight burnout.
Olly Olsen, co-founder of TOG (The Office Group), said: “We feel strongly about constantly re-evaluating what people need from their office spaces, especially as we continue to navigate the impact of the pandemic.
“At our workspace in United House, Notting Hill, we’ve incorporated the meditation lounge to offer our members a dedicated place to switch off and take time – ensuring they can re-focus and stay productive.
“Putting wellbeing at the heart of workspace design doesn’t have to be a huge undertaking.
“Providing natural light plus simple additions like breakout areas, comfortable seating and air purifying plants, can make all the difference.”
Following the findings, TOG and its wellness provider, OPO, are offering free meditation sessions for everyone, including non-members, at www.theofficegroup.com/burnout.
DR SARAH VOHRA’S TIPS TO AVOIDING BURNOUT
1. Make clear distinctions between your day and night-time routines
Whether you are commuting to the office, or working from home, make sure you have consistent wake and sleep times. This helps regulate your body’s 24-hour circadian rhythm or sleep/wake cycle.
2. Set aside ‘must-dos’ for the day and write them down
Studies show that the more tasks we commit to simultaneously, the lower our attention span is. This can affect how quickly we complete our tasks, with time often wasted switching between them, making us less efficient and more prone to making mistakes.
3. Ensure exposure to natural sunlight
Your 24-hour body clock relies on repeated patterns of loss of light (night) and return of light (day) to help reset it. Studies show that workers in workplaces with windows not only had significantly more sunlight exposure during work hours, but also slept an average of 46 minutes more each night.
It’s common knowledge that carrying extra fat on the body puts a person at a higher risk of serious health risks and with a year like no other, so the stress and worry felt by all has impacted many a waistline. When it comes to losing this fat, the age-old mantra of eating less and moving more is always the simple solution. Supplementation is another simple method to helping one gain maximum health benefits, but can a supplement really help you lose weight?
In another study published in Wiley Online Library, body composition and hormonal adaptations associated with forskolin in overweight and obese men were analysed.
“Thirty subjects were studied in a randomized, double‐blind, placebo‐controlled and forskolin study for 12 weeks,” noted the study.
“Forskolin was shown to elicit favourable changes in body composition by significantly decreasing body fat percentage and fat mass (FM) as determined by DXA compared with the placebo group.
“Additionally, forskolin administration resulted in a change in bone mass for the 12‐week trial compared with the placebo group.”
Alternative practitioners have attributed forskolin with a multitude of medicinal properties on top of helping to burn fat, including the treatment or prevention of heart disease, angina, irritable bowel syndrome, urinary tract infections, eczema, psoriasis, thyroid disease, and high blood pressure.
While many of these claims remain unproven, recent studies suggest that forskolin may, in fact, offer certain health benefits.
Research on the supplement remains limited and as with most new supplementation, its strongly advised to consult with your GP beforehand.
Satay sauce, sometimes known as peanut sauce, is an Indonesian sauce made from ground roasted or fried peanuts, and is used widely in cuisines all over the world. Peanut sauce is traditionally used alongside chicken, meat and vegetables, adding endless flavour to grilled skewered meat, such as chicken satay skewers. It can also be poured over vegetables, used as a salad dressing or as a dipping sauce.
The main ingredient in satay sauce is ground, roasted peanuts, for which peanut butter can also work as a substitute.
Several different recipes for satay sauce exist, resulting in a variety of flavours, textures and consistency.
A typical Indonesian satay sauce contains ground roasted peanuts or peanut butter, coconut milk, soy sauce, tamarind, galangal, garlic and an array of spices.
Other possible ingredients are chilli peppers, sugar, fried onion and lemongrass.
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This recipe from Kitchen Sanctuary is designed so the sauce can be reheated by placing it in a a pan and reheating on the hob while stirring.
The oil will separate from the peanut butter and coconut milk as it cools down, but it’s nothing a good mix with a wooden spoon won’t fix.
This easy and simple recipe takes just 10 minutes to make and makes a great dip for chicken, pork or vegetable skewers.
The satay sauce can also be made ahead of time, cooled and covered in the fridge for up to two or three days.
Turn off the heat and stir in the lime juice.
Transfer the sauce to a serving dish and enjoy!
If you like extra toppings, add sesame seeds, chopped peanuts, chilli flakes and fresh coriander just before serving.
You can enjoy the satay sauce hot or cold, it’s delicious either way.
Here are 9 exciting new features available on your iPhone after updating to iOS 14 (Image: APPLE • GETTY)
iOS 14 is available to download right now to your iPhone. In celebration, we’ve highlighted nine of the best new features coming to your smartphone that you need to know about.
Apple has flipped the switch and started to roll-out its feature-packed iOS 14 update to iPhone owners across the globe. For those who missed it, iOS 14 was teased earlier this summer during Apple’s annual developer conference. Since then, the Californian company has been quietly tweaking the free operating system upgrade and ironing out any bugs. Third-party developers have also used the last few months to update their apps to support the latest features – so you should have a truckload of iOS app updates waiting for you in the App Store as soon as you’ve upgraded your iPhone to iOS 14.
With millions of iPhone owners now staring at the download progress bar – willing iOS 14 to download and install faster – we thought it was a good time to take a look at some of the most exciting and most useful new features packed into this new update. This isn’t everything available with iOS 14, but these are the features you’ll want to rush to try out before any others.
The Best Features Available On Your iPhone After Updating To iOS 14
iOS 14: Homescreen Widgets
With iOS 14, Apple has rolled out the single biggest change to the iPhone since its launch. For the first time, Apple will allow iPhone owners to make changes to their homescreen. Until now, iPhone fans have been only able to change the background on their handset or re-order their app icons on the grid. With iOS 14, new interactive widgets can be placed in between your grid of apps – widgets can come in a number of sizes and offer the information you need at a glance.
So, you could have the News widget front-and-centre as well as important Calendar events to keep tabs on your day without the need to constantly hop into the dedicated apps and refresh your feeds. On the next page, you could have your Fitness summary as well as an expansive Apple Music widget to queue-up your favourite playlist when you jump on the treadmill.
Apple offers an AI-powered widget known as Smart Stack which cycles through a number of different options based on the time of day, your habits with your iPhone, and current location. Your iPhone will keep track of your habits so that it can serve-up your favourite widget as soon as you need it. So, if you always check the weather at 7.30am and launch Apple Music when you board the train in the morning, these will be automatically presented on your iPhone homescreen using Smart Stack.
Gorgeous interactive widgets can now be placed inbetween your favourite apps on the iOS homescreen (Image: APPLE)
iOS 14: Picture In Picture Arrives on iPhone
Just like on iPad, iOS 14 brings picture-in-picture video to the iPhone for the first time. So, you’ll be able to continue watching your favourite YouTuber while you continue to whizz around your iPhone to text friends, check directions, and more. It also means you’ll be able to continue to use your iPhone during a FaceTime call. On iOS 13 and earlier, FaceTime would cut the video whenever iPhone owners tried to use their smartphone for anything else while staying on the line.
Apple lets you resize the Picture in Picture window by pinching the video. You can also place it in any corner of the screen by dragging it.
iOS 14: Ditch Unwanted Apps
If you’re anything like us, you probably have a folder on your iPhone brimming with apps you’d rather not have cluttering your homescreen. These are apps you probably don’t launch every day, but are worth keeping around just in case – restaurant ordering apps, parking tickets, apps to help you split the bill when out with friends, and the like. With iOS 14, you won’t need to keep every app installed on your iPhone on the homescreen. Instead, iOS apps are automatically organised for you.
At the end of homescreen, you’ll find a new App Library that automatically organises all of your installed apps into one simple, easy-to-navigate view, and intelligently surfaces apps that may be helpful in the moment. If you find yourself always using the App Library instead of swiping through pages of apps, you can choose to hide some of your homescreen pages for quicker access to the App Library.
iOS 14: Get To Your Favourite Chats Quicker
With iOS 14 installed, you’ll be able to pin your favourite conversations in Messages so you can always get to them. You’ll be able to pin up to nine separate conversations, which will be synced across iPhone, iPad and Mac. And if a group conversation is pinned, you’ll see up to three people circle around the pin whenever there are unread messages. Recent messages and typing indicators will animate above the pin so you can see what is going on with a glance.
In iMessage, you’ll now be able to reply to a specific text in a group chat (Image: APPLE )
iOS 14: Upgraded MeMoji
iOS 14 packs a number of upgrades for your Memoji, so you can revamp your animated character which appears in Messages as well as Sticker sets that can be used across a wide variety of apps, including WhatsApp and Facebook. Memojis can now sport new hairstyles and headwear. Apple says there are now over a trillion possible combinations including face coverings to prove that you’re taking the requisite Covid-19 precautions. There are also 11 new hairstyles, 19 new headwear styles, and 3 brand-new Memoji stickers to let you send a fist bump, blush, or a hug to your friends.
With the improved MeMoji options, iPhone owners can now add a face covering (Image: APPLE )
iOS 14: Faster Access To Your Favourite Emoji
Find the perfect emoji using the default iOS Keyboard. A new search field inside the emoji tab (located in the bottom left-hand corner of the keyboard) now lets you search for the perfect emoji. Enter a commonly used word or phrase such as “heart” or “smiley face” and you will be presented with corresponding emoji to choose from.
iOS 14: Better Sleep
Get ready for an improved night’s kip with the new Wind Down shortcut included in iOS 14. This builds on the Bedtime feature introduced into the Clock app with iOS 13. When you set up Wind Down, you’ll now be able to choose from various actions to help you relax before heading to bed, whether that’s dimming down the lights using the Home app, listening to soothing soundscapes, or using your favourite meditation app. You will be able to choose from a collection of relaxing shortcuts, accessible with a single tap from Sleep mode.
iOS 14: Sound Recognition
iOS 14 enables you to get notifications when the sound of a fire alarm or doorbell is detected with Sound Recognition. Using on-device artificial intelligence, Sound Recognition notifies iPhone owners who might otherwise miss audible alerts around them. So, if you have a relative who is hard of hearing, you’ll be able to ensure their smartphone always lets them know when someone is at the door, or when they need to safely evacuate the building. The feature is found in the Accessibility menu of the Settings app. If you have an Apple Watch paired with your iPhone, the notifications will display on your wrist with a subtle tap – so there’s even less chance of missing something important.
iOS 14: AirPods Owners Never Have To Look At The Bluetooth Settings Ever Again
iOS 14 will seriously improve your experience with the Apple AirPods. After installing the latest update, your AirPods will be able to automatically switch between any device – including iPhone, Apple Watch, iPad, and Mac – signed-in with your iCloud Account. So, you’ll be able to pick-up your iPad to watch a movie and your AirPods automatically move the connection from your iPhone to the tablet. And then, when a phone call comes in – your AirPods automatically switch back to your iPhone, so you’d ready to answer. Apple has added a convenient pop-up banner that surfaces at the top of the screen of each of your device to let you know when and where the audio is being rerouted.
…And there’s even more
Of course, these aren’t the only features introduced in iOS 14. There are a truckload of new changes that’ll change how you use your iPhone every day that we haven’t highlighted above. For example, Siri has also been redesigned so that activating the chatty AI assistant won’t takeover the entire screen with its colourful interface. With iOS 14, the assistant just sits at the bottom of the iPhone screen to let you know that it’s heard your request – but not so obtrusive that you can’t continue with what you were already doing on your handset.
Not to mention the fact that UK, Ireland and Canada will finally get access to the improved new Apple Maps experience. Apple has slowly been rebuilding its entire navigation system with much, much more detail. And now those improvements are coming to Blighty. Cycling directions are also coming soon to the Google Maps rival. Electric vehicle routing adds charging stops along a planned route based on current vehicle charge and charger types. An all-new Guides feature provides a curated list of interesting places to visit in a city, created by a selection of trusted resources.
“iOS 14 transforms the most iconic elements of the iPhone experience, starting with the biggest update we’ve ever made to the Home Screen,” said Craig Federighi, Apple Senior Vice President of Software Engineering. “With beautifully redesigned widgets on the Home Screen, the App Library that automatically organises all of your apps, and App Clips that are fast and easy to discover, iPhone becomes even more powerful and easier to use.”