Sleeping for longer may


help beat sugar cravings If you can’t resist sweet foods, getting more sleep could make you eat more healthily say experts from King’s College London. Published in the American Journal of Clinical Nutrition,


the experts’ study followed people who normally sleep for less than the recommended seven hours. And by increasing the amount of time the volunteers slept, they found more sleep resulted in them eating less sugar. “The fact that extending sleep led to a reduction in


intake of free sugars – by which we mean the sugars that are added to foods by manufacturers or in cooking at home as well as sugars in honey, syrups and fruit juice – suggests that a simple change in lifestyle may really help people to consume healthier diets,” says Dr Wendy Hall from the university’s Department of Nutritional Sciences.


Having problems sleeping? Ask your Pharmacist for tips on getting a good night’s rest and advice on over- the-counter products that may be useful.


No time to exercise? Try this… With most of us living ever busier lives it can be difficult to fit everything in. And exercise can be one of the first things we neglect when we’re short on time. But here’s a high-intensity circuit training (HICT)


workout you can do in just seven minutes. HICT can be a fast and efficient way to lose excess body weight and body fat, says a report published in the American College of Sports Medicine’s Health & Fitness Journal. And since your body weight provides the resistance, you can do the workout anywhere. This HICT programme consists of 12 different exercises.


You simply do each exercise for 30 seconds, then take 10 seconds rest. And when you’re not short on time you can repeat the entire circuit two or three times.


1. Jumping jacks 2. Wall sits 3. Push ups 4. Abdominal crunches 5. Step-ups onto chair 6. Squats 7. Tricep dips 8. Plank 9. High knees/running in place 10. Lunges 11. Push-ups and rotation 12. Side plank


For an animation of the above exercises, visit uk.businessinsider.com/science-workout-health-fitness- 2016-12.


Fewer snacks could mean


healthier teeth for kids Giving your children fewer snacks between meals could protect them from tooth decay, say researchers writing in the Journal of Public Health. The study looked at nearly 4,000 pre-school children and discovered that snacking habits are the behaviour most strongly associated with tooth decay – and that brushing alone isn’t enough to prevent dental problems. “It is clear that tooth brushing with a fluoride toothpaste


alone is not the magic wand that many people still believe it to be and preventing tooth decay also has to involve changing diet and lifestyle,” says Dr Nigel Carter, chief executive of the Oral Health Foundation. “Children’s snacking should be limited to no more than


two a day and unhealthy sugary snacks should be replaced with healthier foods such as fruit and vegetables.”


All About You 19


Time for a holiday? If you haven’t booked your summer break


yet, it may be time to give it some thought. According to a survey by travel insurance company Bought by Many, 82 percent of British people say going on holiday has a positive impact on their mental health. More


than seven out of 10 say their physical health benefits from taking a break too.


The company claims its survey highlights the growing trend of people going away


specifically to improve their mental health,


with 32 percent of millennials saying they’ve done just that.


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