Walking is great for you, whatever time of day you do it. But take a walk in the morning, and you can reap extra benefits.

How? Your body has a clock that controls your circadian rhythm. In turn, your circadian rhythm controls things including your sleep.

Light is important for setting that body clock – sunlight is good for this, and morning sunlight is even better. 

That’s why experts say it’s important to get some daylight, and getting some in the morning is especially beneficial. You can do this by getting outside.

__Why not enjoy your morning coffee outdoors or take a morning walk?__

Make that walk a brisk one and it’ll count towards your recommended weekly 150 minutes of exercise, too.

A pair of feet in turquoise plimsoles of wooden decking

Did you know that certain foods may help you drift off?

Research shows that foods containing an amino acid called tryptophan may help you get to sleep more quickly. 

This is because tryptophan plays a role in the production and release of serotonin and melatonin – hormones that help to regulate mood and the body’s sleep-wake cycle.

Foods that are known to contain tryptophan include:

- milk
- canned tuna
- turkey
- chicken
- cheese
- nuts and seeds

__Try a tryptophan-rich sandwich.__

Combining tryptophan-rich foods with carbohydrates may help tryptophan reach the brain more quickly. 

So try filling a sandwich with one of the ingredients listed above for a sleep-inducing bite.

Did you know, you can use the Healthily [app](/app) to track your sleep? Go to ‘My account’ then 'My trackers' and choose ‘Sleep length’ and ‘Sleep quality’.

Turquoise refrigerator in the corner of a kitchen

Did you know that certain foods may help you drift off? Tuck into a tryptophan-rich sandwich for a better night's sleep.

Chocolate contains caffeine – a stimulant that makes you feel more alert and disrupts sleep – so try to avoid it close to bedtime.


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Surprising foods for a better night’s sleep

Research around what to eat for healthy skin is limited, but some foods are known to have a protective and nourishing effect. 

Fruits and vegetables that are high in antioxidants and vitamins seem to be particularly effective at protecting the skin from sun damage and harmful substances called free radicals. As a result, they may also help to keep the skin looking younger and more radiant. 

__Munch on these antioxidant and vitamin-rich foods:__

- tomatoes

- citrus fruits (oranges, grapefruit, lemons and limes)

- broccoli

- strawberries

- kiwi

- grapes

- carrots

- apricots

- leafy greens

Although these foods may help improve your skin's appearance and health, it’s important to maintain a healthy and balanced diet. Variety is key when making healthy choices that will benefit your whole body, including your skin.


Chopping board with oranges and grapefruit

Foods high in antioxidants and vitamins may help protect your skin and keep it looking healthy.

The skin makes up roughly 16% of total body mass, making it the largest organ of the body.


Feed your skin

We all know that eating a balanced diet is important for good health. But have you ever wondered about the effects of food on your brain? 

As well as keeping your body healthy, the right nutrition can also help ‘feed’ your brain, improving concentration and overall mental function. 

__Try these foods to boost your brainpower.__

Some of the best foods for your brain contain important nutrients, including omega-3 fatty acids, B vitamins and antioxidants. 

One food that’s been shown to help improve memory and cognitive function is walnuts. As well as being a good source of protein, walnuts are high in a type of omega-3 fatty acid that helps lower blood pressure and protect the arteries. Walnuts are also anti-inflammatory, so they help keep brain cells functioning as they should.

A bowl of apples, rocket and walnuts

Walnuts are anti-inflammatory and high in omega-3, making them a great food for the brain.

1 portion of walnuts is equal to around 14 walnut halves or 30g.

14 walnut halves

Food for thought

Protein is an essential part of a healthy and balanced diet and is important for your body's growth and repair.

Having protein is especially important after a workout as it helps to promote repair and recovery in your muscles. The good news is you don’t need to eat a whole chicken breast or a carton of eggs to get the protein you need – there are plenty of tasty plant-based, high-protein snacks too.

__Tuck into these high-protein snacks post workout. __

- 1 tablespoon of peanut butter with 1 banana on wholewheat toast provides about 11g of protein

- a 30g serving of almonds (about 23 almonds) contains around 6g of protein

- 1 sliced apple with 1 tablespoon of almond butter contains around 4.5g of protein 

- a 200g serving of roast chickpeas contains roughly 9g of protein 

- 2 tablespoons of hummus with 90g of carrot sticks provides around 4.5g of protein

A plate of vegetables and hummus

These high-protein snacks can promote repair and recovery in your muscles after your workout.

An adult should actually eat around 0.75g of protein per kilogram of body weight. For example, if you weigh 60kg you’ll need to eat about 45g of protein each day (0.75 x 60 = 45).

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Supercharge your post-workout snack

Do you know what a portion of fish looks like? How about a portion of fruit?

It can be tricky to get your head around portion sizes, especially when you have nothing to relate them to. As it turns out, your hands can be a handy tool to learn how much you should be eating.

Knowing portion sizes is important – it can help you eat the right amount of food so you get all the nutrients you need to keep your body strong and healthy.

__Use this guide to get to know your portions.__

- carbohydrates – 1 portion is roughly equal to 1 palmful

- meat or beans – 1 portion is just smaller than 1 palmful

- chicken or fish – 1 portion is 1 palmful

- fruit – 1 portion is 1 palmful

- vegetables – 1 portion is 2 palmfuls 


A hand holding a portion size of raspberries

It turns out, your hands can be a handy tool to learn how much you should be eating.

An easy way to learn portion sizes

It’s easy to reach for a tub of ice cream or a packet of biscuits when you’re stressed and hungry. Try skipping salty, sugary snacks for ones that’ll lift your mood (and fill you up).

Eating well is essential for keeping your body and mind in balance. Upping your intake of nutritious snacks is a smart strategy: it’ll boost your health and reduce the temptation to indulge in ‘quick-fix’ treats that might satisfy your snack craving, but won’t keep you full or provide much nutritional value.

So, how to snack better?

Swap high-sugar snacks like cereal bars for balanced bites combining carbohydrates with protein. Apple slices with natural peanut butter, a handful of roasted chickpeas or a homemade trail mix will give you more energy, and keep you fuller for longer.


Person sitting crossed legged with laptop eating healthy snack

Try skipping salty, sugary snacks for ones that’ll lift your mood (and fill you up).

Peanuts are a legume (like beans or peas).

A better way to snack when you’re feeling stressed

Have you taken a deep breath today? When you’re feeling stressed, taking a moment to be still and breathe can help you relax and reset.

Breathing techniques can reduce anxiety and calm the body’s ‘fight-or-flight’ response. Lion’s breath is a yogic breathing technique that can help relieve tension in your face, open up your throat and help you breathe more deeply.

How do you breathe like a lion?

Sit comfortably and inhale deeply through your nose. Before you exhale, open your mouth fully and stick out your tongue as far as you can. To channel your inner lion, engage your stomach muscles and push out your breath with a fast and forceful exhalation. Relax and repeat several times.

Did you know, you can use [the Healthily app](/app) to track your wellbeing? Go to ‘My account’ then 'My trackers' and choose ‘Wellbeing’.

Woman breathing for calm

When you’re feeling stressed, taking a moment to be still and breathe can help you relax and reset.

The average person actually breathes in just over 7 litres of air per minute.


Why roaring like a lion can help reduce stress

Walking is great for you, whatever time of day you do it. But take a walk in the morning, and you can reap extra benefits.

Your circadian rhythm controls a number of things including your body temperature, sleep and hunger.